Tuesday August 31, 2010
August 30, 2010 by hillarieaton · 5 Comments
How are those referrals coming? Don’t you want all your friends and family at CrossFit with you?
Brandy is making sure to get under the bar on her Power Cleans!
WOD
As many rounds as possible in 20 minutes of:
5 Hang Power Cleans 135/95 lbs
7 Dead Hang Pull-Ups
9 Box Jump 24/18″
“Things may come to those who wait, but only the things left by those who hustle.”
Abraham Lincoln
Monday August 30, 2010
August 29, 2010 by hillarieaton · 4 Comments
Today we are launching Rebecca’s 30 day Pistol challenge! All you have to do is one Pistol on each leg for the day that we’re on! That would be one the first day, two the second, three the third, and so on until we get to 30! 3,2,1, GO practice your Pistols!
Jenni and Camille suffering through "Jackie"!
WOD
Bench Press 5-light load to failure-3-light load to failure-1-light load to failure
Then Complete 2 rounds for time:
5 Push Ups, Sprint 100 yards,10 Push Ups, Sprint 80 yards, 15 Push Ups, Sprint 60 yards, 20 Push Ups, Sprint 40 yards
*rest 45 seconds between rounds
To improve your Bench Press, Watch these two videos.
“People often say that motivation doesn’t last. Well, neither does bathing – that’s why we recommend it daily.”
Zig Ziglar
Saturday August 28, 2010
August 27, 2010 by hillarieaton · 2 Comments
There will only be one WOD today at 8:00 am.
Happy Birthday Jason! Post Birthday wishes to comments.
Jason, making sure to smile for the camera!
WOD
Four rounds for max reps of:
60 seconds of Kettlebell Swings 1.5/1 pood
30 seconds of Rest
60 seconds of Wall Balls 20/14
30 seconds of Rest
60 seconds of Sumo Deadlift High Pulls 75/55 lbs
30 seconds of Rest
60 seconds of AbMat Sit-Ups
30 seconds of Rest
Score is total reps completed.
“Courage is not the absence of fear, but rather the judgement that something else is more important than fear.”
Ambrose Redmoon
Friday August 27, 2010
August 26, 2010 by hillarieaton · 2 Comments
Don’t forget to get your butt to the 8:00 am Saturday WOD tomorrow!
Shay is making sure to "lock out" at the top of his ring dips!
WOD
Three rounds for time of:
30 Chest to Bar Pull-Ups
21 Ring Dips
50 Air Squats
Watch this quick video to remind you of the proper technique on your Air Squat, Courtesy of CrossFit Park City.
“If we all did the things we are capable of doing, we would literally astound ourselves.”
Thomas Alva Edison
Thursday August 26, 2010
August 25, 2010 by hillarieaton · 5 Comments
You can still get a massage from Bodywork Elite here at CrossFit Draper, call 877-457-4288 for an appointment.
Saturday's Teamwork Rowing!
WOD
Push Press 30.1.20.1.10.1
Then Row 500 Meters for time
Benefits of Rowing
Whether you already row or are considering rowing to keep in shape, lose weight, cross-train for another sport, compete on the water or rehabilitate from injury or surgery, rowing is the complete exercise for you.
Arms, legs, chest, back, abs—even your mind. Your whole body gets a complete workout from the efficient, rhythmic motion of rowing. Rowing is such a great exercise in so many different ways.
Low-impact (easy on the knees and ankles)
High calorie burner (because it uses so many muscle groups)
Great for joint health (joints move through a wide range of motion)
Upper body (completes the stroke)
Lower body (the legs initiate the drive)
Works the back and abs too!
Superb aerobic fitness (great for cardiovascular fitness)
Relieves Stress (for overall health and well-being)
Click here to read the full article.
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“It is a sublime thing to suffer and be stronger.”
Henry Wadsworth Longfellow
Wednesday August 25, 2010
August 24, 2010 by hillarieaton · 3 Comments
August is coming to an end, who wants a 10:00 am Saturday WOD? post thoughts to comments.
Preston is making sure to keep his chest up on his Med Ball Cleans.
WOD
Back Squat 10.10.10
Then:
Bottom to Bottom Tabata Air Squats
followed by 3x max L-sit hold on Boxes or Rings, Rest 1 minute between sets.
Chicken Paleo Piccata
3 – 4 chicken breasts
2 tbsp ghee
3 green onions diced
6 garlic cloves minced
3 tbsp capers
¼ cup white wine
½ cup chicken stock
3 tbsp olive oil
Juice from 1 lemon
Sea salt and fresh ground pepper to taste
Butterfly the chicken breasts by cutting in half lengthwise. Place the butterflied chicken pieces in between two pieces of parchment paper and with the flat side of a meat mallet, gently pound the chicken until it’s approximately ¼ inch in thickness. Cut the pounded pieces of chicken in half and set aside. In a large sauté pan heat the 2 tbsp of ghee over medium high heat. Your pan should be really hot. While your pan is heating lightly sprinkle both sides of the chicken with the sea salt and black pepper. Place the chicken into the hot skillet and cook on both sides for 3-5 minutes until the chicken is no longer pink in the middle but still tender – do not overcook – nobody likes rubber chicken. Remove the chicken from the pan and add to the same pan the olive oil, garlic, and onions. Using a wooden spoon, quickly sauté the garlic and onions for 2 minutes, scraping any of the chicken drippings off the bottom of the pan. Add the wine, chicken stock, lemon juice and capers and bring to a simmer for 3-5 minutes. Pour the sauce over the chicken and serve immediately. The end result is yummy, garlic, lemon, tender chicken goodness!
Enjoy!
Courtesy of everydaypaleo.com
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“Vegetables are a must on a diet. I suggest carrot cake, zucchini bread, and pumpkin pie.”
Jim Davis
Tuesday August 24, 2010
August 23, 2010 by hillarieaton · 3 Comments
Happy Birthday Sean! We know you left us but we still like ya! Post Birthday wishes to comments.
- Sean, just doin what he does best!
WOD
“Jackie”
For time:
1000 meter Row
50 Thrusters 45/35
30 Pull-Ups
One of CrossFit’s Finest – An Interview with Chris Spealler
Click here to read this great article about Chris and CrossFit!
- Chris Spealler at the 2010 CrossFit Games.
“Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become”
Brooke Foss Westcott
Monday August 23, 2010
August 22, 2010 by hillarieaton · 5 Comments
CrossFit Draper would like to thank Bodywork Elite for giving such great Massages over the last two weeks! You can still get you pre or post workout Massage by appointment, the price list is on the front counter.
Meet Michael, he usually comes to the 6:00 am WOD. Nice clapping Push-Ups Michael!
WOD
As many rounds as possible in 15 minutes of:
3 Handstand Push-Ups
5 Pull-Ups
7 Knees to Elbows
“Great occasions do not make heroes or cowards; they simply unveil them to the eyes of men. Silently and perceptibly, as we wake or sleep, we grow strong or weak; and last some crisis shows what we have become”
Brooke Foss Westcott
Saturday August 21, 2010
August 20, 2010 by hillarieaton · 4 Comments
Don’t forget there will only be one WOD today at 8:00 am.
WOD
Teamwork Mystery!
Don’t worry, there is no running involved! It will be fun so get your butt in here!
“A day spent without the sight or sound of beauty, the contemplation of mystery, or the search of truth or perfection is a poverty-stricken day; and a succession of such days is fatal to human life.”
Lewis Mumford
Friday August 20, 2010
August 19, 2010 by hillarieaton · 7 Comments
Don’t forget to invite your friends to come try CrossFit, Saturdays at 8:00 am sounds like a great plan!
We have had a lot of Birthdays lately! It was Tony’s on the 18th and Brenna’s on the 19th! Post Birthday wishes for them to comments.
Xavier is doing a great job of getting full range of motion on his Push-Ups!
WOD
Complete 10 rounds for time of:
3 Deadlifts 315/195 lbs
5 Clapping Push Ups
7 GHD Sit Ups or V-Ups
“Perhaps the most valuable result of all education is the ability to make yourself do the thing you have to do, when it ought to be done, whether you like it or not.”
Walter Bagehot
CrossFit links
