Monday February 4, 2019

Mel is showing that after almost a decade of CrossFitting she’s still crushing it!

Attention: We have some exciting events coming up this February! Put your name on the board if you are interested in participating in any of them. Sorry guys, the girls night is out for you.

~CFD girls night on Saturday the 9th.
~CrossFit Draper Ski Event: Night skiing at Brighton Thursday February 28th.
~The CrossFit Open at CFD every Friday evening from February 22nd through March 22nd! Click here to get registered.
We are getting close to the end of the Nutrition Challenge and that means that Dexa Scan will be back on Monday February 25! Click here to schedule your post challenge body fat testing!


Front Squat
Build to Heavy Single

“Funny Bone”
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

You’ll often see the strength pieces we do listed as “Heavy” and not “1RM, 5RM..etc”. 1RM takes into account past personal bests and is an all out effort. When we 1RM, there is the tendency to throw form out of the window and put more effort into the lift than the conditioning piece. When we go “heavy” there is still a high priority on moving well. Heavy also means it is relative for the day and not related to all time bests. Not going to max effort here allows athletes to have something left in the tank for the conditioning piece. This very well may still be a PR opportunity for athletes if they are feeling good and moving well, but that isn’t necessarily always the case.

“I learned a few years ago that balance is the key to a happy and successful life, and a huge part of achieving that balance is to instill rituals into your everyday life – a nutritious balanced diet, daily exercise, time for yourself through meditation, reading, journaling, yoga, daily reflection, and setting goals.”

~Gretchen Bleiler

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