W.O.D. and Endurance Thursday 2/13/20


W.O.D. and Endurance Thursday 2/13/20

Don’t miss fun, family-friendly events all morning supporting a great cause! Bring the whole family – strollers are welcome! Event is on rain or shine! Non-perishable food/clothing donations and a portion of proceeds benefit People Helping People. Look for event on Facebook CFR page and register! Link is also on bottom of the flier! Or click here! https://www.eventbrite.com/e/5k-or-1-mile-runwalkrow-fun-raiser-tickets-91940557683?aff=efbeventtix&fbclid=IwAR0jlKhZRJEgkzovTzM0mD3Mj1d0RnE9xS5vSbHMN27L4LYXA7ZRF0ggtPA

πŸ‘‰ 5k run, walk or row (includes t-shirt & pancake breakfast) | $25
πŸ‘‰ 1 mile fun run/walk (includes t-shirt & pancake breakfast) | $15
πŸ‘‰ Putting competition for kids 10 & under (prizes for 1st, 2nd, 3rd) | $5 or 5 canned items
πŸ‘‰ Silent auction (inside)
πŸ‘‰ Vendors (outside under roof patio) – Want to show off your biz? Details below!
πŸ‘‰ Fun time and music with your local community

Those without a paid fun-raiser ticket can have pancakes for a suggested donation of $5 or 5 canned items per person

Strength – 15 minutes

Build to ”Heavy” Set of 3 Push Jerks

  • 15 minutes to build to a heavy triple from a rack
  • Goal here is to move heavy loads with exceptional form
  • Let’s carry over good mechanics into the workout


  • Push Jerk focused two part workout


  • Should be able to complete unbroken when fresh
  • Subs: 90 Singles, Reduce Reps, or 1 Minute of Practice


  • Subs: If low on bikes, either wait or Equal Cal Row


  • Big movement of the workout
  • Choose a weight you can complete unbroken when fresh and within 2 sets during the workout


  • Stagger by 2-3 minutes if short on bikes or start athletes on different movements.

You may see this one again. It is always interesting to see if lifting before or after effects athletes intensity in the conditioning piece. It may effect some athletes and not effect others, but this is something to keep in mind when comparing scores to the previous or future instance.

As many rounds + reps as possible in 15 minutes of…
60 Double Unders
20/15 Calorie Bike
10 Push Jerks 165/115

Ground Contact
The term jump rope is a little misleading. While the initial movement off the ground is a jump, every repetitions from there on out is a bound. Jumping involves more time on the ground and more leg musculature getting the body off the ground, where bounding uses momentum and the stretch reflex of the lower leg to generate height. The former is more taxing than the latter and will sometimes involve jumping the knees up or the feet forward or backwards of the body. The less demanding bound happens when athletes stay light on their feet, allowing the heels to gently kiss the ground on each rep. Absorbing the weight with the front of the foot and allowing the back of the foot to follow is what creates the stretch reflex through the connective tissues. Today, we can aim to jump only when we are starting the first rep and find a nice rhythm of bounding after.

Movement Substitutions
Reduce Reps
90 Single Unders
1 Minute Double Under Practice

In a workout that involve a lot of pushing into the ground with the legs and pushing with the arms, we can aim to give that movement somewhat of a break on the bike. Rather than pushing with the legs and pushing with the arms, athletes can focus in on pulling the feet up and pulling with the arms to generate power into the bike.

Bar High
It is common during the dip of the push jerk for the bar to slide down off the shoulders a bit. The higher we can keep the bar during this portion of the lift, the easier it will be for athletes to get the bar overhead, as they can transfer power better from the legs and press the bar a lesser distance. An upright torso and unmoving barbell are essential in the dip.

Dip Depth
Just like we want to minimize time spend on the ground when performing double unders, we also want to minimize time spend in the dip during the push jerk. Slow and deep dips often cause athletes torsos to drop forward and can limit the power of the extension. Creating a faster transition from dip to drive while maintaining an upright torso is the name of the game. Looking to differentiate the dip from a quarter squat.


  • Athletes can expect to get somewhere between 3-4 rounds today


  • Chip away at these
  • The first round will feel a little different than the rounds following the push jerks
  • 1-3 planned sets from the beginning


  • Move at a steady, moderate pace
  • Should be something that plays into push jerk strategy


  • Move well and get these done in as few sets as possible
  • Ideally 1-2 sets (9 straight or 5-4)

CFR Endurance WOD – 35 min cap

5 rounds for time of…
50 Double Unders
40/30 Calorie Row
30 DB Shoulder to Overhead 35/20
20/15 Cal Ski Erg
*If you do not finish, under cap, please add the number of reps as seconds to your score that was not completed! (Ex- 45 reps left, would be 35:45)