Dr. D one year ago, crushing his Handstand Walks!
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We are excited to be starting our third week of online Zoom WOD’s, which means we’re one week closer to getting back in the gym! But for now the Zoom times are 7:00am, 12:00pm, and 4:30pm, Monday, Wednesday, and Friday. Heather will also be teaching a Recovery/Mobility Zoom class this week, day/time to be determined. 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 7:00am WOD.
Click here for the 12:00pm WOD.
Click here for the 4:30pm WOD.
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HOME WOD
“Shenanigans”
Every 3 Minutes x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Lateral Dumbbell Burpees 🙂
12 Alternating Dumbbell Reverse Lunges
6 Lateral Dumbbell Burpees 🙂
“Shenanigans” (No Equipment)
Every 3 Minutes x 7 Rounds:
12 Odd Object Ground to Overhead
6 Lateral Burpees Over Odd Object
12 Odd Object Reverse Lunges
6 Lateral Burpees Over Odd Object
STIMULUS
DESCRIPTION
*We’ll work through 7 fast paced intervals today
*You’ll work through the 4 stations for time and rest until the next round begins
*Rounds begin on the 0-3-6-9-12-15-18
*Choose weights or rep numbers that allow you to complete these rounds in 2 minutes or less – giving you at least 1 minute to rest
*Your score is the slowest of the 7 rounds
ALTERNATING DUMBBELL POWER SNATCHES
*We’ll switch hands every rep on the dumbbell power snatches
*Choose a moderate weight here that allows you to complete the 12 reps unbroken each round
*Both bells should touch the ground at the bottom of each rep
ALTERNATING DUMBBELL REVERSE LUNGES
*You can hold the dumbbell goblet style for the reverse lunges
*Alternate legs every rep for a total of 6 on each side
*The back knee should touch the ground at the bottom of each rep
*Reach full hip extension at the top
LATERAL DUMBBELL BURPEES
*Both feet should pass over the top of the dumbbell when jumping over
*You can step up or jump up out of the burpee, but should jump over the dumbbell with two feet
MODFICATIONS
DUMBBELL POWER SNATCH
*Odd Object Ground to Overhead
*Kettlebell Swings
DUMBBELL REVERSE LUNGES
*Odd Object Reverse Lunges
*Kettlebell Reverse Lunges
*12 Jumping Lunges
LATERAL DUMBBELL BURPEES
*6 Regular Burpees
TEACHING
THE FEET
*Let’s focus on the feet for all three movements today
*On the dumbbell snatches – aim to keep the front head of the dumbbell behind your toes in order to keep the weight close and controlled
*On the lateral dumbbell burpees – setting up with he hips forward of the front bell can make it easier to get the feet to pass over the bell in the jump over
*On the reverse lunges – keep your feet a little wider to maintain a balanced stance instead of trying to walk a tight rope
TIPS
*With your score being the slowest of the 7 rounds, establish your slowest time in the first round
*With each round, try to improve your score – even if only by 1 second
*This could simply mean finding one movement to go faster on each time
*This approach keeps you under control instead of in the panic zone from the beginning
WARM-UP
For Quality
60 Second Frog HopsVideo
6 Inchworms Video
6 Alternating Dumbbell Snatches (light weight )
6 Reverse Lunges- Each Side (light weight)
40 Second Push-ups
4 Inchworms
4 Alternating Dumbbell Snatches (light weight)
4 Reverse Lunges- Each Side (light weight)
20 Second Burpees
2 Inchworms
2 Alternating Dumbbell Snatches (workout weight)
2 Reverse Lunges – Each Side (workout weight)
BODY ARMOR
3 Rounds:
30s Max Double Dumbbell Row
30s Max Chest Slap Pushups
30s Max Double DB Romanian DL
30s Max Pushups
Rest 1:00 between
Click Video for demo.
MODIFICATIONS
*Rows – Single dumbbell, or any odd-object can work here
*Clapping Pushups – Can be completed as any variation of pushup (regular, knees, box)
*Romanian Deadlifts – Unlock knees, but allow them to be a larger hinge than a traditional deadlift. No need to *touch ground with bells (go as low as comfortable)
*Pushups – Can be completed with same intentions above (knees or box an option)
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DAILY MINDSET
“The most common lies a man tells are to himself.”
~Frederich Nietzsche
Do you ever think, about the way you think?
Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people. This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.
As we move through our day today, let’s think about the way we think.