We can’t wait to see all of your faces at the Zoom Mobility/Recovery WOD today at 9:00am!
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We are excited to be starting online Zoom WOD’s at 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Fridays! Heather will also be teaching a Recovery/Mobility Zoom class this Saturday at 9:00am! Just click on the links that are provided on the website. Be patient with us as this is all new and we are still learning. If you would like to see a WOD time added, please let us know on the CrossFit Draper community facebook page. We can’t wait to see all of you on Zoom!
Click here for the 9:00am Recovery/Mobility WOD.
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HOME WOD
“Rancy”
5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS
*Power Snatches Change Arms Every Rep
*Overhead Squats Change Arms as Athlete Chooses
“Rancy” (No Equipment Version)
5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats
STIMULUS
*You’ll complete the 3 listed movement for 5 total rounds
*Choose a weight on the dumbbell power snatches that you can complete in 1 set within the workout
*Single Arm Dumbbell Overhead Squats can be a very limited movement for many
*Two different dumbbells may be used to tackle both movements with intended stimulus
*Let’s treat the run as somewhat of a buy-in
*The workout isn’t necessarily “won” there
*It is “won” by thriving on the snatches and overhead squats
*A helpful approach can be to establish your first round as your slowest, and then try to seconds faster with each round
*Your score is total time of completion
SUBS
RUN
If unable to run outside, complete one of the following:
250 Meter Row
12/9 Calorie Assault Bike
20 x 10 Meter Shuttle Runs
SINGLE ARM DUMBBELL OVERHEAD SQUATS
Single Arm Dumbbell Front Squats
MOVEMENT VIDEOS
How to create an Odd-ObjectVideo
Odd-Object Ground to OverheadVideo
Odd-Object SquatsVideo
WARM-UP
EMOM 12:
Minute 1: 100m Jog
Minute 2: 10 Cossack Squats (Alternating)
Minute 3: 20 Air Squats
Minute 4: 20 Dumbbell Swings
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DAILY MINDSET
“When you have one foot in the past, and one in the future, you piss on the present.”
~Dan Harris
It’s fun to think about the future, and it’s easy to dwell on the past.
What is more challenging is to put the thought power into the present – what is directly in front of us. Right now.
Nothing is insignificant. From the most subtle acts at home between family members, to the minor conversation at work. We never know when it’s our last moment.
It’s less of a morbid thought, and more of a recognition of how fast our lives can be. When everything becomes significant, nothing is more important than right now.