Saturday May 8th 2010

Tim smiling for the camera in the middle of his muscle up. That is talent.

3 cups blanched almond flour
½ cup heavy cream
8 eggs
½ cup butter, melted (I like to use half apple sauce and half grapeseed oil.)
¼ cup agave nectar
1 tablespoon vanilla extract
1 teaspoon baking soda
1 pinch celtic sea salt
butter for frying or I like grapeseed oil and its better for you.

1. In a Vita-Mix (or other high speed blender), combine almond flour, cream, eggs, butter, agave, vanilla, baking soda and salt and blend on high until smooth
2. Melt 1 tablespoon butter in a large skillet over medium heat (grapeseed oil)
3. When butter is hot, ladle pancake batter onto skillet
4. Pancakes will bubble, when bubbles open, flip pancakes over and cook on other side
5. When pancakes are done, remove from heat to a plate
6. Ladle more batter onto skillet and make additional batches, adding more butter to grease skillet as needed
7. Serve with pureed fruit of your choice sweetened with honey and a dolope of whip cream. YUM! 

“The starting point of all achievement is desire.  Keep this constantly in mind.  Weak desires bring weak results, just as a small fire makes a small amount of heat.”

Napolean Hill

Friday May 7th 2010

JUNE 5th CrossFit DraperPotluck BBQ! There will be a sign up sheet taped to the white board under the cashout. Please take a look at it and sign up to bring something. Friends and Family and kids are welcome. Save the date its going to be a blast!

Happy Birthday Chevy! We are glad you are part of our CFD Family.  Somehow you have alluded the camera so we dont have a pic of you, but that will change for sure.  Post birthday wishes for Chevy!

Shokey you are so fun to work out with. What do you think Shokey is thinking about right now? Post to comments.

WOD

For Time:
70 Burpees
60 Sit-Ups
50 Kettlebell Swings, 1.5/1 Poods
40 Pull-Ups
30 Handstand Push-Ups

CF KIDS today 3:30  The Character of a CrossFit Kid click to read…

Open gym time today 4:30 Come make up a wod, or work on a skill, or do a lift.

Thanks to all of you who brought a friend to bring a friend saturday. Its great to see you all share your love for crossfit with people that you love.

Thursday May 6th 2010

Announcement!!!  We know your summers are busy but please join us June 5th for a CFDraper BBQ. There will be one wod that day and directly after a BBQ there is a RSVP/sign up sheet at the box for you to let us know that you are going to be there.  Bring your friends, family, and kids for good food and even better company. More details to come.  

Skill: 2 x 5 Turkish Get-Ups (each arm)

WOD

Meet Brad. He's one of our many CFD badasses.

 3 Rounds for Reps and Time of:

Max Reps Front Squat (115/75)

250 Meter Run

Why importance of girls going heavy

I think because going heavy is less familiar for women, we have a tendency to either avoid it all together (strategically making heavy days our rest days) or to not push ourselves to our full potential. I believe that is a great disservice to our overall performance both physically and mentally.

Why I think it is important to go heavy: click here to read on.

Wednesday May 5th 2010

This is the perfect swing through on kipping pull-ups. Nice Jerry!

Happy birthday Xavier! Sorry I dont have a picture. Post birthday wishes to comments.

 SAVE THE DATE JUNE 5TH FOR A CFDRAPER BBQ! MORE DETAILS TO COME. WE WILL POST FLIERS AT THE BOX TO REMIND YOU. CHECK THE BLOG DAILY FOR MORE DETAILS.

Front Squat 3-3-3-3-3 Reps

Then,

3 Rounds For Time of:

30 Sumo Deadlift High Pulls (1.5/1 poods)

15 Push-Ups

In a properly executed front squat, the load is born entirely by the shoulders, and not at all by the hands and fingers.

What is a daily habit you’d like to start/stop?  HabitForge

Tuesday May 4th 2010

Have you noticed that the trainers at CFD have been posting one day out of their food logs? Has this been helpful to you? Do you have any suggestions?

This is Barbara. Barbara always has great form no matter what the movement is. What do you think Barbara is thinking right now? Post to comments.

 For Time:
30 Handstand Push-Ups
40 Pull-Ups
50 Kettlebell Swings, 1.5/1 Poods
60 Sit-Ups
70 Burpees

Trainer’s Note:  We did pull-ups in yesterday’s workout.  Our hands definitely don’t let us forget about it easily.  Why are we doing them again?  CrossFit prepares you for life . . . physically and mentally.  We have some firefighters and and military personnel that don’t know what they might have to do tomorrow, and that means that they might have to run today, and run even longer tomorrow.  We have parents here at CrossFit Draper who have to lift, throw, and run with their kids everyday, even though they did the same thing yesterday.  CrossFit prepares you for real life because neither care what you did yesterday, but only what you need to do right now.  Have at it!

Funny Video about 3 minute legs!

Wednesday April 14th 2010

If anyone would like to get their body fat tested with the Bod Pod system at The Peak Academy, we get a discount! Even if you are not participating in the challenge this is a great time to find out what your body fat percentage is, just mention you are with CrossFit Draper when you call to make your appointment. 801-585-7325. 

W.O.D

For Time:

100 Bent Over Rows (65/45)

100 Dips

(Partition Reps As Needed)

 

The Bent Over Row with Zach Even-Esh 

Stretching: Another nail in the coffin for static stretching before workouts.“In static stretching, “you’re taking the muscle to the point where it naturally wants to go, and then you’re taking it a little bit farther,” said Meller. That produces microscopic tears of muscle fibers and does nothing to prevent injury, he said. It also may weaken the muscle slightly, increase the possibility of injury and inhibit performance, according to him and the CDC study. . .”Researchers believe that some of the more entrenched elements of many athletes’ warm-up regimens are not only a waste of time but actually bad for you. The old resumption that holding a stretch for 20 to 30 seconds—known as static stretching—primes muscles for a workout is dead wrong. It actually weakens them.But with static stretching out the door, how do you warm up your muscles before a workout without damaging them? According to the article: THE RIGHT WARM-UP should do two things: loosen muscles and tendons to increase the range of motion of various joints, and literally warm up the body.To do this, they suggest starting with a light warm-up jog to raise your body’s temperature. Make sure to keep it light, and to do it immediately before you plan on a more intense workout. After you’ve warmed up, the article suggests ditching your static stretches for more dynamic stretches, like lunges, leg kicks, or the “Spider-Man”—a drill in which you “drop onto all fours and crawl the width of the court, as if you were climbing a wall.”

Saturday March 20th 2010 Bring a Friend Saturday!

Josh has Kettle Bell Skills

Happy Birthday today Kelsea and Josh B tomorrow. Post love comments to them both. You guys make CrossFit Draper proud.

Did you bring a friend?

“Murph”

Murph click to watch video

1 Mile Run

300 Squats

200 Push-ups

100 Pull-ups

1 Mile Run

I arise in the morning torn between a desire to improve the world and a desire to enjoy the world.  This makes it hard to plan the day.  ~Elwyn Brooks White

Friday March 19th 2010

Bring a Friend Saturday tomorrow. Dont forget to bring a friend. If you dont have a friend hurry and make one it will be well worth it.

Jump Rope Fun!

Open gym time today at 4:30pm

CrossFit kids today at 3:30pm did you find all your words?

WOD

Skills: 20 Sit Thru’s

Running drills to help you all become better runners.

Intro to Pose Technique (CFJ Preview) [wmv][mov] 
Intro to Pose Technique Pt 2 (CFJ Preview) [wmv][mov]

Three rounds for time of:

30 Double-unders
25 pushups
20 SDLHP  1.5/1 pood

It’s exercise in disguise click to read full article

In CrossFit Kids, however, the goal is to help children develop a lifelong connection between working out and having fun. “She’s having a blast,” Autumn Noggle, Sara’s mother, said as she watched her daughter swing from gymnastic rings, weave between orange cones and then clamber over a rope-net wall.

Thursday March 18th 2010

HSPU's are such an awesome skill and Karen has got them down and she makes it look good.

Bring a Friend Saturday March 20th Dont forget to bring a friend. 

How is everyone doing on the rowing/running challenge? There are a lot of names on the board with some really great goals.   Post in comments how you are doing.

WOD

2 rounds of Skillz:

Turkish Get-ups 5 each side 

5 Pistols each leg scale as needed.

 THEN”

Five Rounds for time of:

15 Chin ups (palms facing you) more of a deadhang pull-up vs kipping.

5 Hand Stand Push-ups

20 Ab Mat Sit ups

Cashout:  Jingle Jangles video

    Insuline, Glucose, and You. To watch click

Wednesday March 17th 2010

Mark is constantly giving 110%. Its inspiring becuase when I feel like sandbagging wods I think about Mark and how hard he works each day. Thank you!

Congrats to Tony and Lauren for getting engaged. We love you guys!

Don’t forget Saturday is bring a friend saturday.

WOD

Skillz:

Two sets of:
Lunges x 4-6 reps each leg
(elevate rear foot – use either dumbbells or barbell in front rack position)
Ring Rows x 12 reps
(movement should be slow and controlled, body aligned from ankle to hip to shoulder at all times)
Rest 90 seconds

Complete as many rounds in 20 minutes as you can of:
Run 400m
30 Wallball shots, 20/14

Life Value and the Paradoxes of Risk click to read full article

From an early age, we are all conditioned by our families, our schools, and virtually every other shaping force in our society to avoid risk. To take risks is inadvisable; to play it safe is the counsel we are accustomed both to receiving and to passing on. In the conventional wisdom, risk is asymmetrical: it has only one side, the bad side. In my experience — and all I presume to offer you today is observations drawn on my own experience, which is hardly the wisdom of the ages — in my experience, this conventional view of risk is shortsighted and often simply mistaken.