Wednesday March 10th 2010

Why do you come to CrossFit? For some people they’re not just getting a workout, they’re training.  What’s the difference?  Crossfit is our sport and there are local, regional, and national competitions as well as a World Championship.  Every training session is an opportunity to improve, get better, and ultimately be more competitive next time.  For some of our runners and multi-sport athletes CF is a way to develop the strength to express the stamina they’ve developed.  Regardless, We encourage you to pick some form of sport and train for it.  A 5K, a Tri, a Crossfit Comp, O-lifting, an adventure race, the possibilities are limitless.  CrossFit Drapers trainers are here to help you. You’ll find a new sharpness and focus to your training that’s an entirely different level than just working out. (Wasatch CrossFIt) Click to see local races

Lo-and-Behold here are the details to our next challenge. Row Row Row or Run your butt off! You got it; it’s a rowing/running challenge. This is completely voluntary and motivated strictly intrinsically (meaning there is no prize at the end other than the satisfaction of knowing that you’ve done it and are better for it.) We do want to have a  party at the conculusion of the challenge (its a surprise but its going to be way cool) and we will get back to you with a save the date. The challenge starts today and ends April 10th. If you would like to particiapte here is what you need to do. First set a rowing/running distance goal to be completed by the end of the 30 days. Then write your name and your goal on the right hand side white board. We will post row/run cash outs daily on the blog that you can do anytime during your day. When you set your goal think about what will be a difficult yet attainable daily distance for you and calculate what that would total for 30 days. Also watch for tips on how to become more efficient runners and rowers on the blog. 3,2,1, GO! 

WOD

Conditioning:Complete three rounds for time of: 400m run/500m row Rowing Mechanics, Pose Running Method

Training Tips: A rack jerk means the bar starts behind the neck. You can push jerk or split jerk. In the conditioning workout, you can start with either the run or the row

Art, is CrossFit Drapers Client of the Week not to mention one of our more mature clients and an example of the many benefits taking care of your body has. Thank you Art for working so hard and always emparting wonderful thoughts and education on us! Post appriciation comments to Art.

Tuesday March 9th 2010

Monday March 8th 2010

Who is ready for another (not nutrition) CrossFit Draper Challenge? Stay tuned; details to come on Wednesday’s post.

The Nutrition Challenge has been over for a month now and we know that most of you have been keeping up with it and continuing to see great results. Post to comments how this last month has been for you struggles, triumphs, AHA moments, or anything else you would like to impart to the rest of us. Thanks in advance.

 WOD

Strength: Bench Press  5/5/5 You will have 15 min to complete 

Conditioning: Complete 3 rounds for time of:

5 overhead squats @ 60% of 1 rep max Overhead Squat Elements [wmv][mov]

7 burpees

15 jumping pull-ups.

Rest 90 seconds after each cycle. 1 cycle consists of three rounds.  Repeat for a total of 3 cycles. 

The best thing about work/rest cycles is that it gives you the opportunity to give an all out effort at the work. The key to being able to give that all out effort is to maximize your rest. The very first time I did a work/rest cycle workout, Austin told me to experiment with the recovery. So I played around with it. I tried laying down flat on my back. I tried standing upright and leaning against the wall. I tried walking around the entire rest period. I tried curling up in the fetal position and whimpering, but that definitely got me nowhere. After a few weeks, I found that just taking a seat worked best for me.
However you decide to position yourself for your rest period, you must concentrate on your breathing. Oxygen into the body! The first thing to concentrate on is that your spine is in the neutral position. If you are slumped over with a rounded out back, you are compressing the chest cavity which constricts the amount of oxygen you can intake in a single breath. You can test this out on yourself right now. Place a finger tip at the top of your sternum and a fingertip at the bottom of your sternum. Stand upright and take in a long big deep breath of air and exhale. Now slump over, essentially rounding out your back. Notice that your fingertips are closer together. Your chest cavity is now compressed. Try to take in the long big deep breath. Not so much air now huh?  — Courtesy of CrossFit One World

 A lot of people run a race to see who is fastest. I run to see who has the most guts, who can punish himself into exhausting pace, and then at the end, punish himself even more.
Steve Prefontaine 

Joe exhibiting his Jedi mind tricks by lifting this bar off the ground without even touching it. Who can touch that? Joe is one of the hardest workers we have here at CrossFit Draper. Thanks for setting the bar so high Joe! (No pun intended)

March 6, 2010

Attention: There will no longer be a 6:00 am WOD on Thursdays.

Tanya focusing on form during her half moons!

WOD

In teams of 2 two will complete:
100 Box Jumps or Step-Ups
200 Squats
300 AbMat Sit-Ups

Here is the catch, you must complete all the movements while holding a Sandbag!
You can do the movements in any order you choose!

“Talent wins games, but teamwork and intelligence wins championships.”

Michael Jordan

March 5, 2010

Heather, working hard on her Handstand Push-Ups!

WOD

“Diane”

21-15-9 reps of:
225/155 pound Deadlift
Handstand push-ups

Future CrossFit Kid!

CrossFit Kids today at 3:30!

“One-half of life is luck; the other half is discipline — and that’s the important half, for without discipline you wouldn’t know what to do with luck.”
Carl Zuckmeyer

Link Between Obesity in Mothers & Their Children

Overview

According to the American Obesity Association, pediatricians are seeing more children with obesity-related diseases like Type 2 diabetes, hypertension and asthma. The Centers for Disease Control and Prevention state that obesity is a serious issue, increasing from 5 to 12.4 percent in children ages 2 to 5 years old, and from 6.5 to 17 percent in children ages 6 to 11 in surveys taken from the 1970s to 2003. Some contributing factors in overweight children include demographic factors, formula feeding as an infant, diabetes during pregnancy, parenting style, and food choices. Parental obesity is also a factor in children becoming overweight, especially when the mother is obese.

Pregnancy

Excessive weight gain during pregnancy is associated with increased birth weight and increases the chances of a child being overweight as an adult, according to the American Obesity Association. Obese mothers are more likely to have conditions or diseases related to weight like Type 2 diabetes which also leads to an increased birth weight and children becoming obese themselves later in life.

Eating Habbits

Obese mothers are more likely to eat diets high in sugar and fat and eat less fresh fruit and vegetables, contributing to their obesity. In turn, the children of obese mothers are not eating healthy meals and are more likely to follow in the footsteps of their mother by becoming overweight.

Exercise

Mothers who exercise during pregnancy and continue a healthy lifestyle after giving birth are more likely to have normal weight babies. Obese mothers who do not exercise and do not eat a healthy diet put their children at risk for being overweight, as children look to their parents as role models. Inactivity promotes obesity in mothers who then pass this habit on to their children.

Genetics

Children of obese parents are at increased risk for becoming obese and inherit factors such as gene mutations in which children are more likely to become overweight, according to the American Obesity Association. Genetics may play a role in obesity in children, but it is not such a significant factor and should not be blamed if a child of an obese mother becomes overweight.

Environment

Children living in an environment in which one or both parents are obese puts children at greater risk for being overweight themselves, according to a 2004 article written in the Standford University News. Parental obesity may be a reflection of the family environment that promotes overeating and lack of exercise or physical activity within the household. If a child comes from a family who eats unhealthy foods, does not exercise, or promotes a unhealthy lifestyle in general, the child is more likely to become overweight.

Article by William Peterman for livestrong.com

March 4, 2010

WOD

Josh B. smoking his Double Unders!

You will complete as many rounds as possible in
20 minutes of:
5 Thrusters 95/65
7 Hang Power Cleans 95/65
10 Sumo Deadlift High Pulls 95/65

Click here to watch a highlight video of the Sectionals!

“The ultimate is not to win, but to reach within the depths of your capabilities and to compete against yourself.”

Billy Mills

March 3, 2010

You guys have been killing these WOD’s this week! We have one more of the Sectional WOD’s to go, let’s give it everything we’ve got!

Matt M. making sure to get his head through the window on his Thrusters.

WOD

4 Rounds:
Run 800 Meters
30 Double Unders
15 Burpees

To see What we will be doing tomorrow, click here!

“People who say it cannot be done should not interrupt those who are doing it.”

Anonymous

March 2, 2010

Are you ready to have more fun with the Sectionals WOD’s!?

Tanya, working hard on her Pull-Ups!

WOD

Clean and Jerk 3.3.3.3.3

Then:

You will have 5 minutes to complete 3 attempts at max Pull-Ups/Muscle-Ups

“Show me someone content with mediocrity and I’ll show you someone destined for failure.”

Johnetta Cole

March 1, 2010

Rebecca is amazing! She placed 7th overall, which qualifies her for Regionals! To see all the results click here.

Now that the Sectionals are all said and done, we are going to have some fun doing variations of the WOD’s!

Josh T. keeping his elbows high on his Thrusters.

WOD

 12,9,6,9,12 rep rounds of
Thrusters 95/65
Pull-Ups
After each round you will run 250 M.

Rest and Recovery After Exercise – Improve Sports Performance

After Exercise Rest – Why Rest Days Improve Sports Performance

By Elizabeth Quinn

Most athletes know that getting enough rest after exercise is essential to high-level performance, but many still over train and feel guilty when they take a day off. The body repairs and strengthens itself in the time between workouts, and continuous training can actually weaken the strongest athletes.

Rest days are critical to sports performance for a variety of reasons. Some are physiological and some are psychological. Rest is physically necessary so that the muscles can repair, rebuild and strengthen. For recreational athletes, building in rest days can help maintain a better balance between home, work and fitness goals.

In the worst-case scenario, too few rest and recovery days can lead to overtraining syndrome – a difficult condition to recover from. To continue reading click here.

__

“Don’t waste life in doubts and fears; spend yourself on the work before you, well assured that the right performance of this hour’s duties will be the best preparation for the hours or ages that follow it.”

Ralph Waldo Emerson

February 27, 2010

There will be no WOD’s today due to the UT/NV Sectional competition. Get out to the Ogden Athletic Club to support Rebecca!

Don’t worry we would never just leave you high and dry on your workout, here is a WOD you can do at home!

Everyone that came to the announcement of the challenge winners.

WOD

For time:
50 Burpees
75 Flutter Kicks (2 count on each leg)
100 Push-Ups
150 Sit-Ups (since most of you don’t have your own AbMat, use a firm pillow or a rolled up towel)

Click here to learn how to do the Flutter Kicks

“The man who can drive himself further once the effort gets painful is the man who will win.”
Roger Bannister