October 31st

Happy Halloween everyone! We can’t wait to see your costumes!

Crossfit Draper is extremely excited to introduce our Crossfit kids program.Crossfit kids first WOD is scheduled for November 7th at 10:15 a.m.To better assist you and your child please RSVP to Rebecca no later than November 4th if your child will be in attendance at evolvefit@gmail.com. Thank you!

WOD

In Teams of 4 complete as many reps of

dips and burpees as possible in 20 minutes.

Each teammate will start on one of the four

stations and they will rotate every time a

teammate gets back from the run.

The stations, in order of rotation are:

1. Dips
2. Burpees
3. Run to curb and back
4. Rest

The Dips are done in between two boxes with

your feet either on the floor or raised up on an

object.

Thanks Rebecca and Nick for coming up with such a fun wod!

“If you really love what you do, it will in some way shape you, and take care of you.”

CJ Hobgood

October 30th

Tomorrow we are all going to dress up in our Halloween costumes for the wod! If you don’t I promise there will be consequences! Also we have had a lot of people show interest in hoodies, we would love to put in an order , so let us know if you want one and we will get them asap!

WOD

Scott killed the double-unders yesterday!

 

Complete as many rounds as possible in 20 minutes of:
Thruster, 5 reps
Hang Powercleans, 7 reps
Sumo Deadlift High-pull, 10 reps

The weight will be on an individual basis.

“When you get to the end of your rope, tie a knot and hang on.”

Franklin D. Roosevelt

October 29th

As all of you know we have been setting some really great PR’s the last couple of weeks! What we would like for all of you to do is keep a notebook at the gym that you can keep track of those times and weight lifted for each wod. You can get as detailed as you want with this! It will be a really big help when we start to do some of the same wod’s and lifts in the future. We have some notebooks available here at the gym, so let one of the trainers know if you would like to purchase one.

WOD

Tony is having way too much fun doing Tabata sit-ups!

 

3 rounds:

50 double unders

21 kettle bell swings

12 wall ball shots

“No coach ever won a game by what he knows; it’s what his players have learned.”

Amos Alonzo Stagg

October 28th

You guys aren’t speaking your mind enough on the comments, who wants to dress up this Saturday? If you don’t speak up we will decide for you!

WOD

Ashley and Josh taking some of there anger for each other out on the rower!

 

Tabata Something Else:

You will complete 32 intervals of 20 seconds of work, followed by 10 seconds of rest. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally the last 8 intervals are air squats. There is no rest between exercises. Your score is the total of the lowest number you achieve on each exercise.

Good Luck!

“Big jobs usually go to the men who prove their ability to outgrow small ones.”

author unknown

October 27th

Great job on deadlifts yesterday everyone!

WOD

Back Squat

5-5-4-3

Then:

1000 meter row

MK swinging on the bars like a monkey, great job on your knees to elbows!

“Let me tell you something you already know. The world aint all sunshine and rainbows. It’s a very mean and nasty place and it will beat you to your knees and keep you there permanently if you let it. You, me, or nobody is gonna hit as hard as life. But it aint how hard you hit; it’s about how hard you can hit, and keep moving forward. How much you can take and keep moving forward. That’s how winning is done. Now, if you know what you’re worth, then go out and get what you’re worth. But you gotta be willing to take a hit, and not pointing fingers saying you aint where you are because of him, or her, or anybody. Cowards do that and that aint you. You’re better than that!

Rocky

thought you guys could use a pep talk, and who better then Rocky!

October 26th

Thanks everyone for all of your hard work last week, we hope you all had a great weekend! Side note, please wear long pants or high socks for the deadlifts.

WOD

“Diane”

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

Tarilee, Parker, and Janet suffering through the farmer carry!

Don’t Quit

In the bottom of a clean, quads burning, you’ll want to quit.  Pulling deadlifts, the skin on your hands tearing, you’ll want to quit.  Your body protesting, crying for relief as your veins pump waste, you’ll want to quit.

Your mind will scream from its high perch, commanding you to stop, lest you break, crash, and burn.  Feeling the outer limits of your capabilities, it will hit every physical and emotional alarm in the arsenal, rocketing pain, misery, and doubt into your thoughts.

It would be easy to give in to the hot rush of your brain’s emergency brake.  To drop the bar.  To get off the rings.  To let your knees collapse as panic breaths heave through your chest.

Don’t.

Superhuman performance is separated from mere fitness by the undeniable need to persist, to never give up.  Those who achieve are resilient.  Standing when you want to fall, punching when you want to tap out, and running when you want to walk are the necessities of elite athleticism.

High intensity compound movement, performed with moderate loads, will bring you face-to-face with this crux—quit or continue—faster than anything else on earth. Unique in its ability to elicit pain, this combination of distance and weight will expose your character with every repetition.

When the knurling scrapes your shins, and your traps bunch into knots, you’ll make a decision, one that will affect every aspect of your life.  Give in to the agony, and you will always give in.  Cave to demands that crush you, and you’ll always cave.  Roll to the floor, and you’ll always exist beneath those who choose to stand.

Remember that the walls of the gym are nothing more than physical barriers, meant only to separate us from the elements.  What you do within those walls will echo in your daily life, and you would do well to choose your actions wisely.

Push for one more repetition. Live through one more pull.  Get to your feet one more time.  This decision will accumulate momentum with each iteration, and you will move into the realm of greatness.  Like a boulder rolling downhill, you will become unstoppable, undeterred by the falsehoods of your weak mind.

Next time the demons of hardship come rushing forward, push them back.  When your muscles bellow for relief, carry on, and smile at the sting.  You will become more than an athlete, and you will be amazing.

Courtesy of Again Faster

October 24th

Everyone needs to post get well wishes to Cuda (aka Berry). He had surgery yesterday. We hope you get well soon so we can start kicking your butt into shape again!

WOD

It’s a mystery wod!

you better come find out!

Mike getting set for his power cleans. Great job Mike!

“The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy.”

Martin Luther King, Jr.

October 23rd

Ok you guys, we want feedback, tell us what you think about doing a Halloween costume wod next Saturday the 31st.

WOD

3 rounds

run 400 m

9 power cleans 135/95

12 pull-ups

Once again we will scale as needed.

Kelsea doing some amazing burpee box jumps!

“Take your heart to work and ask the most and the best of yourself and everybody else. Don’t let your special character and spirit–the true essence of you–don’t let that get beaten down.”

Meryl Streep

October 22nd

Just as a reminder guys, if you have come all three days so far this week you should take today as a rest day. Rest is just as important as your workouts, so enjoy! If you have missed a day this week, we better see you in here!

Also we will be working on pull-ups today, so bring tape if you need it.

WOD

 5 rounds

7 front  squats 45/35

9 burpee box jumps

Karen and Taylor finishing up the deck of cards.

“Success is not final, failure is not fatal: it is the courage to continue that counts”

Winston Churchhill

October 21st

Are you guys ready to have some fun yet? Well I am, so here’s the wod.

WOD

Deck of cards:

you will complete the number of reps and the exercise on each card.

Face = 10, Aces = 11, numbered are valued.

Hearts = Squat jumps

Diamonds = Mountain climbers

Spades = Sit-ups

Clubs = Flutter kicks

Jokers = 400 m run

Angie, looking as happy as ever while rowing!

“Ability is what you’re capable of doing. Motivation determines what you do. Attitude determines how well you do it.”

Unknown