December 1st

Great job yesterday everyone! That wod is a perfect example of why we all need to be logging our workouts, in a few months you wont remember what you got, and it really helps to push you when you know what you are capable of beforehand.

Don’t forget that this Wednesday is the nutrition workshop!  This is going to be very informative, and really help everyone get a head start on the New Year.  We will not be having a 7:00 p.m. wod that night.

WOD

Drew, pushing hard through the farmer carry!

For time:

Run 400 meters
21 overhead squats 95/65
21 box jumps
run 400 meters
15 overhead squats
15 box jumps
run 400 meters
9 overhead squats
9 box jumps

“Make it a rule of life never to regret and never to look back. Regret is an appalling waste of energy; you can’t build on it; it’s only for wallowing in.”
Katherine Mansfield

November 30th

Don’t forget that this Wednesday is the nutrition workshop!  This is going to be very informative, and really help everyone get a head start on the New Year.  We will not be having a 7:00 p.m. wod that night.

WOD

Chace, Mailee, Tyler, Kelsea, and Mando killing the wall balls!

“Cindy”

You will complete as many rounds

as possible in 20 minutes of:

5 pull-ups

10 push-ups

15 air squats

“When I do right, no one remembers. When I do wrong, no one ever forgets.”

Anonymous

November 28th

Don’t forget to come watch the UTAH/BYU Football game today at 2:00 p.m.! Bring a healthy appetizer and your own drinks.

This Wednesday at 7:00 p.m. we will be holding a nutrition workshop, this will be some great information for you guys to get a head start on your New Years Resolutions!  We wont be holding a 7:00 wod that night.

WOD

Maddie, Alex, and Barry finishing up their Kettlebell Swings!

Team Work Saturday

In teams of two you will complete:

Farmer Carry 1.5 /1 pood

150 Wall Ball Shots 20/14

Farmer Carry 1.5/1 pood

100 Deadlifts 225/155

Farmer Carry 1.5/1 pood

50 Handstand Push-Ups

The way this will work is one person will Farmer Carry to the curb and back, while the other person works on the exercise in the gym. Someone has to be on the Farmer Carry at all times, once your team has completed all the Wall Balls, you will move on to the Deadlifts, and so on until you finish all reps.

“Finish each day and be done with it. You have done what you could. Some blunders and absurdities no doubt crept in; forget them as soon as you can. Tomorrow is a new day; begin it well and serenely and with too high a spirit to be cumbered with your old nonsense.”
Ralph Waldo Emerson

November 27th

Thanks to everyone that participated in the Human Race yesterday, it was a blast!

Just a reminder of the schedule for today: There will be a 6:00 a.m. 9:30 a.m. and a 12:00 p.m.

Don’t forget to come watch the UTAH/BYU Football game tomorrow at 2:00 p.m. Bring a healthy appetizer and your own drinks.

WOD

The few of us that were left when we finally took a picture after the race!

 

 

5 rounds:

5 burpees

10 box jumps

15 mountain climbers

20 kb swings

“If I had to select one quality, one personal characteristic that I regard as being most highly correlated with success, whatever the field, I would pick the trait of persistence. Determination. The will to endure to the end, to get knocked down seventy times and get up off the floor saying. “Here comes number seventy-one!”

Richard M. Devos

November 26th

Happy Thanksgiving!  We hope you all have a great day full of good food and fun!

The schedule for the week will be as follows:  Thursday there will be no wods at the gym, we will just run the 5k. Friday we will have a 6:00 a.m. 9:30 and a 12:00 wod, there will be no 5:00 p.m. on Friday. Saturday will be the regular Saturday schedule. Please let us know if you have any questions.

Everyone who is running the Human Race with us: please meet at the CrossFit Draper motor home between 7:00 and 7:30 a.m. The race starts at 8:00 and we would like to get a picture and start the race together!  Don’t forget to wear your CrossFit Draper gear!

WOD

Jerry, Jeff, Josh, and Scott rowing their little hearts off!

Run 5k

I love Thanksgiving turkey… it’s the only time in Los Angeles that you see natural breasts.
Arnold Schwarzenegger

November 25th

The schedule for the week will be as follows: Wednesday normal schedule. Thursday there will be no wods at the gym, we will just run the 5k. Friday we will have a 10:00 and a 12:00 wod. Saturday will be the regular Saturday schedule. We will also be watching UTAH kick BYU’s butt on Saturday at 2:00! BYU fans are still welcome as long as you plan on doing a lot of burpees.

WOD

Kari, squating through her foot injury!

 

 

 

Bench Press

5.5.5.5.5

Then you will complete:

8 rounds of Tabata Row

“Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude.”

Thomas Jefferson

November 24th

We are having a Utah/BYU football party at CrossFit Draper this Saturday starting at 2:00 p.m. Please let us know if you are interested! Bring one healthy appetizer and bring your own drinks! We will have tons of fun!

Also if you are running the race on Thanksgiving we will meet in the parking lot at the Factory Outlets in the CrossFit Draper motorhome between 7-7:30 a.m. We can’t wait to see all of you there!

WOD

Tristan, giving all he's got at his presses!

“Angie”

For time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

“The only good luck many great men ever had was being born with the ability and determination to overcome bad luck.”

Channing Pollock

November 23rd

Announcement!  We will be kicking off our nutrition challenge on December 2nd with the nutrition workshop, make sure to check back for more information!

There is still time to sign up for the Thanksgiving day 5k run! http://www.utahhumanrace.com

WOD

Julie, loving every minute of her first "Fight Gone Bad"!

 

 

3 rounds:

12 squat cleans 135/95#

20 burpees

We will scale as needed.

“What we think or what we believe is, in the end, of little consequence. The only thing of consequence is what we do.”
John Ruskin

November 21st

It’s not to late to sign up for the Thanksgiving day 5k run, and just like Nick said in the comments yesterday, it is a very important part of being a well-rounded crossfitter.  So get on it today and sign up!

WEB ADDRESS: http://www.utahhumanrace.com

WOD

Tarilee, setting a PR on the Deadlift!

 

“Fight Gone Bad”

Three rounds of:

Wall-ball, 20/14 pound ball, 10/8 ft target (Reps)

Sumo deadlift high-pull, 75/55 pounds (Reps)

Box Jump, 20″ box (Reps)

Push-press, 75/55 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

“That which does not kill me, makes me stronger.”

A SEAL Team saying,
by Frederick Nietzsche.

November 20th

You can still register online for the Thanksgiving day 5k run!  We want everyone that is in town to be there, and remember to wear your CrossFit Draper apparel!

WEB ADDRESS: http://www.utahhumanrace.com

The Utah Human Race has become an annual holiday tradition for many area individuals, friends, and families. The event started in 2006 with 750 participants and now ranks as one of Utah’s largest annual fun run/walks. In 2008, almost 1900 participants helped to raise nearly $30,000 for the Utah Food Bank and other humanitarian services. For 2009, our goal is to have another record crowd and donations in excess of $50,000.

Registration Online–$14 individual

Happy Birthday Kory!  Post Birthday wishes for Kory to comments.

WOD

Kory working on his birthday suit!

 

50 walking lunges with 45/25# plate

25 sit-ups

50 walking lunges with 45/25# plate

25 knees to elbows

50 walking lunges with 45/25# plate

25 push-ups

50 walking lunges with 45/25# plate

“A man is not old until regrets take the place of dreams.”

John Barrymore