Thursday August 26, 2010

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 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

Happy Birthday Sean! We know you left us but we still like ya! Post Birthday wishes to comments.

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!

“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

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

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

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

Thursday August 19, 2010

We are down to the last few days of free 15 minute massage week, don’t forget to take advantage of yours!

Angela is making sure to get full hip extension at the top of her Tall Box Jumps!

WOD

Complete 10 rounds for time:

3 Power Snatches 135/95

5 Handstand Push Ups

7 Tall Box Jumps 30/24

Watch this video to see how beneficial the Snatch can be.

“The minute you start talking about what you’re going to do if you lose, you have lost.”

George Shultz

Wednesday August 18, 2010

It was Chloe’s Birthday on Monday! Post your late Birthday wishes for her to comments.

Chloe has come so far since her first day! Just look at those Abs!

WOD

Strict Press 3.3.3.3.3

Then AMRAP in 12 minutes of:

10 Push Press @ 80-85% of 3 RM

50 Mountain Climbers

Sore Muscles? Don’t Stop Exercising

Delayed onset muscle soreness is common after exercise and usually means your muscles are getting stronger.

Click here to read the article.

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“How many charming talents have been spoiled by the instilled desire to do ‘important’ work! Some people are born to lift heavy weights. Some are born to juggle with golden balls.”

Max Beerbohm

Tuesday August 17, 2010

How are the referrals coming? Post your thoughts and ideas to comments.

Meet Brandon N. he is one of the many new 6:00 AMers

WOD

Complete as many rounds as possible in 20 minutes of:

15 walking Lunges with Med Ball Overhead 20/14

10 Wall Balls 20/14

5 Med Ball Cleans 20/14

I know you guys are always looking for good/easy ways to take care of your calluses so you don’t rip, well I found a great answer! The Pet Egg! You can find them at Bed Bath & Beyond for only $10 Bucks! It’s the easiest and most effective way that I’ve found! Watch this News story to see how it works!

“Everything has been said before, but since nobody listens we have to keep going back and beginning all over again.”

Andre Gide

Monday August 16, 2010

Bodywork Elite will be here every night this week from 4-8 giving  free 15 minute massages! Don’t forget to take advantage of yours!

Shay has been focusing really hard on proper form in his WOD's lately and it is really starting to show!

WOD

Complete 6 rounds for time of:

10 Kettlebell Swings  2/1.5 Pood
15 Toes to Bar
20 Double Unders

I thought this Toes to Bar demo might get you guys pumped for today’s WOD!

“Always hold your head up, but be careful to keep your nose at a friendly level.”

Max L. Forman