Tuesday Feb 9th

Thanks to everyone who brought a friend to bring a friend saturday. We had a packed house and it was exciting.  Introducing your friends and family to CrossFit means a lot to us here at CrossFit Draper. Thank you and keep spreading the word; you are helping to change peoples lives.

A couple of announcments:  WOD times are now 4:30, 5:30 & 6:30 p.m. except Fridays there is only a 5:30 p.m. WOD

CrossFit Kids is moving days and times to Friday’s at 3:30.

Thursday February 11th at 7:30p.m. we will be voting on the nutrition challengers first and second place winners. Everyone that entered the challenge is invited to come and vote. Way to go everyone on the challenge. I know that there is a handful of you that are continuing with the Paleo Challenge keep up the good work. Those of you who fell off post to comments as to how you felt the first time you over induldged.

WOD

Handstand Push-up…[mov]
Handstand Push-up Variations…[wmv]
Handstand (self assist)… [wmv]

Liquid Death
Written by Calvin Sun

With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar. The labeling advertised it as a “low glycemic organic sweetener” and it must have worked because it was selling like there’s no tomorrow. Today, we’ll discuss some of the reasons why you should reconsider indulging in this sweet poison to read entire article click here

Monday February 8th

Attention! Starting today the evening wod times are now 4:30, 5:30 & 6:30 p.m. Spread the word.

Reminder Thursday February 11th at 7:30p.m. we will be voting on the nutrition challengers first and second place winners. Everyone that entered the challenge is invited to come and vote. The improvements have been phenomenal to say the least.

For the Group Warmup today you will be doing the The Burgener Warmup PDF article.

WOD

February 6th 2010

Great job to everyone that did the challenge, you guys are amazing!

Effective Monday February 8th the new WOD schedule will be as follows: Mon-Thurs 6:00, 9:30, 12:00, 4:30,5:30, and 6:30.  Friday 6:00, 9:30, 12:00, and 5:30.  Saturday 9:00 and 11:00. Thanks for all of your feedback!

Today is bring a friend Saturday!

WOD

Monte, taking advantage of the nice weather!

“Teamwork Five-O”

In teams of two you will complete:
50 Wall Ball Shots 20/14
50 Pull-Ups
50 Kettlebell Swings 1.5/1 pood
50 Box Jumps
50 Sit-Ups
50 Double Unders
50 Burpees
50 Sumo Deadlift High Pulls 1.5/1 pood
50 Squat Jumps
50 Med Ball Cleans 20/14

CrossFit Kids learning Push-Ups!

CrossFit Kids WOD today at 10:00!

Deck of Cards Fun

“A group becomes a team when all members are sure enough of themselves and their contributions to praise the skill of others.”

Anonymous

February 5th 2010

Just a few reminders:

Tonight is girls night out at 6:30, call Rebecca for more information.
This Saturday is “bring a friend Saturday”, bring a friend so you don’t have to be “alone”.
If you are still in the challenge make sure to get with Rebecca to get your measurements taken.

Announcement:

Effective Monday February 8th the new WOD schedule will be as follows: Mon-Thurs 6:00, 9:30, 12:00, 4:30,5:30, and 6:30.  Friday 6:00, 9:30, 12:00, and 5:30.  Saturday 9:00 and 11:00. Thanks for all of your feedback!

WOD

Heather and Sammie working hard on their Handstand Push-Ups!

“The Challenge Chipper”

For Time:

Row 500 Meters
25 Handstand Push-Ups
25 Box Jumps
25 V-ups
25 Dead Lifts 185# Men / 135# Women
25 Double Unders
25 Wall Balls 20# Men / 14# Women
25 Kettlebell Swings 53# Men / 35# Women
25 Burpees
25 Pull Ups

“Your net worth to the world is usually determined by what remains after your bad habits are subtracted from your good ones.”

Benjamin Franklin

February 4th 2010

Don’t forget to bring a friend this Saturday!

We are blown away by all the PR’s we are seeing this week! If you have missed any of the challenge wod’s you can make one of them up today, we will be doing the last one tomorrow.

WOD

Julie, making sure to lock out at the top of her Thrusters!

“Helen”

Three rounds for time:
Run 400 meters
21 Kettlebell Swings 1.5/1 pood
12 Pull-ups

“Nobody trips over mountains.  It is the small pebble that causes you to stumble.  Pass all the pebbles in your path and you will find you have crossed the mountain.”

Author Unknown

February 3rd 2010

Announcement:  This Saturday will be “Bring A Friend Saturday”, that means you need to bring a non CrossFitting friend or you might be sorry! Be thinking now who you want to invite so you don’t get stuck “alone” on Saturday.

Also this Friday night we will be having the first CrossFit Draper girls night out!  More details to come!

WOD

Sammie, Amy, Shay, and Karen hanging in there through their knees to elbows!

75 Thrusters for time 75/50

The Rise of Farming and Its Influence Upon Diet, Health, and Well-Being

“The Worst Mistake in the History of the Human Race”

–Jared Diamond

If you are like most people, the agricultural revolution is some dim historical event that you haven’t given a second thought to since about 6th grade. It may seem to have little or no relevance to you in your busy work-a-day world. However, modern civilization as we know it with our cities, our cultures, our technological and medical achievements and our knowledge of the world and universe would never have arisen were it not for agriculture. On the other hand, we can give credit to the agricultural revolution for bringing us much of the chronic disease and obesity that are epidemic in our modern world. The foods that agriculture brought us (cereals, dairy products, fatty meats, salted foods, and refined sugars and oils) are disastrous for our Stone Age bodies – bodies that are ideally adapted to a fare of lean meats, fresh fruits and veggies. In this paper, I will show you how agriculture brought with it a boatload of nutritionally related diseases that were unknown to hunter-gatherers. I will also show you how agriculture’s new foods continue to wreak havoc in our Stone Age bodies and how these foods fundamentally vary from the healthful foods our hunter-gatherer ancestors ate.

To continue reading click here.

__

“The indispensable first step to getting the things you want out of life is this: decide what you want.”

Ben Stein

February 2nd 2010

Great job on “The Chief” yesterday, so many of you guys set a PR!

Announcement:  This Saturday will be “Bring A Friend Saturday”, that means you need to bring a non CrossFitting friend or you might be sorry! Be thinking now who you want to invite so you don’t get stuck “alone” on Saturday.

WOD

Chad, making sure to get his elbows high to complete his Power Cleans!

“The CrossFit Total”

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

You will have 3 attempts to get your 1 rep max on each lift.

“Circumstances do not make a man, they reveal him.”

Dr. Wayne W. Dyer

February 1st 2010

This is the last week of the challenge, for those of you that have made it to the end you need to set up a time with Rebecca to get your measurements and after pictures taken. She will be doing appointments this Friday and Saturday. If you didn’t make it all the way to the end, but you would still like to know what your progress has been, Rebecca will be taking appointments starting next week. We are so proud of all of you for committing yourselves to positive change, you guys have amazed us all!

Since it is the last week of the challenge we will be doing the four workouts that we started with, good luck and let’s get ready to set some PR’s!

For those of you that are quick to read the blog, I have made a mistake! Shay’s B-day isn’t till the 15th, oops!

WOD

Shay working hard on Deadlift form!

“The Chief”

Max rounds in 3 minutes of:
135/95 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“And in the end, it’s not the years in your life that count. It’s the life in your years.”

Abraham Lincoln

January 30th 2010

Just a reminder, there will only be one kids WOD at 10:00.

WOD

Stacey, in perfect push-up form!

” THE HOUGEY”
2 MINUTE “Repetitive” AMRAP OF:
5 BURPEES
5 MED BALL CLEAN
5 PULLUPS

IN TEAMS OF 2.
The goal is to attain 30 rounds, as a team, as fast as possible.
1 Person will Rest. While the other completes the 2 Minute AMRAP.
-EVERY 2 MINUTES THE PARTNERS WILL SWITCH TASKS-
[You will always pick up the movements where your partner left off. Until the team attains 30 total rounds.]

Kids learning squats.

WOD

4 rounds of:
3 forward rolls
10 pushups
15 squats
Angry gorilla walk

“Individuals play the game, but teams beat the odds.”

SEAL Team saying

January 29th 2010

Well you guys, we are almost finished with the challenge! for those of you that are still in for the money, we are going to take your measurements and after pictures next Friday and Saturday, please contact Rebecca to set up a time evolvefit@gmail.com. For everyone else that didn’t stay in for the money, but you would still like to know how you did, we will be taking your measurements that next week. Thanks for all of your hard work and dedication, you have all come such a long way!

Today we will be having open gym time from 4:00 to 5:00, feel free to come in and work on skills, make up a WOD, or hang out with the trainers!

WOD

Ty wants to be just like Ashley, no better way than Burpees!

“The Kendzer’s Special”

3 Rounds:
500 meter Row
21 Kettlebell Swings
12 Wall Ball Shots

“Happy are those who dream dreams and are willing to pay the price to make them come true.”

Anonymous