W.O.D. Wednesday 4/17/19


W.O.D. Wednesday 4/17/19

“Hey guys, for those who don’t know me, I’m Chance Martin, DPT. I lead the mobility class, am a Form and Fuel Nutrition coach here at CrossFit Republic (CFR’s nutrition program) and practice as a Doctor of Physical Therapy as my day job. I just wanted to share My Fitness Journey and my mindset as a nutrition coach:

My health story isn’t one of loss. It’s one of gain. I haven’t been overweight since I hit my growth spurt in 6th grade. But that doesn’t mean by any stretch of the imagination that I was healthy. I used to believe that a salad was iceberg lettuce with a handful of bacon bits and so much ranch you can no longer see the greens. People associate skinny with healthy. Skinny doesn’t always mean healthy. Was I able to participate in recreational sports? Sure, but I would be in misery for 3-4 days after because of my poor nutritional strategies for recovery. I started to believe it was just ‘my age’ since I was reaching my late 20’s. I wasn’t able to ‘bounce back’ like I used to when I was younger and I thought that was normal (which to a small extent it is). Then I started to learn about nutrition. I learned it wasn’t ‘eat whatever you want because you’re skinny’.

Solid nutrition planning meant better recovery. It meant gaining muscle. It meant improved performance. I saw how nutrition added value to my life.

Most of us go into our nutrition journey with a focus on what we want to lose. We want to lose weight or extra inches. We want to stop eating ‘bad’ food. We realize we will lose time on the couch watching TV because we have to spend time exercising. I believe that in order to be successful in your nutrition journey you need to focus on what you’re trying to gain, not what you’re trying to lose.

As humans, we are either moving AWAY from pain or TOWARDS a goal/desire. When you get far enough away from pain you start to become comfortable. You aren’t pushed to reach you goal any more because that pain isn’t great enough. It’s time to change your mindset. It’s time to start focusing on what you will gain with a nutrition coach by your side helping you stay on task. Laser focus + unrelenting consistency = moving TOWARDS your goals.

So what would you like to gain with your nutrition journey? Would you like to feel stronger? Add muscle? Gain confidence with your body? Better performance in the gym? Have more energy to play with your kids at the end of a busy day? A better understanding of how your body responds to food and what foods are good for you?

For me, I’ve gained better recovery. I can now go from a training session at the box at 5 AM to a busy day at work and then STILL have enough left in the tank to spend time with my family. Let’s talk about your nutrition journey and what you want to gain from it!

Message me with any questions, “Like” Form and Fuel Nutrition on FB, follow on Instagram and check us out at www.formandfuelnutrition.com for any info you could need on nutrition coaching!”

#FormAndFuel #MoveFree #QualityOfLife #NutritionCoaching


“There is a difference between listening, and waiting for your turn to speak.” – Simon Sinek

It is a skill to be able to listen. Not to “hear”, but to listen. Sincere listening.

Most, as they hear words from another, are already formulating what they are going to say in response. It’s very obvious in an argument. While in a heated conversation, it’s possible to have individuals so focused on getting their point across, that the words of the other literally can’t be processed. They fall to deaf ears.

Possibly more common, is the hurried conversation.
Where we are “there”, in the conversation, but really… not there.
Our physical presence and mind can be in two very different places.

When we talk with someone today, whether it’s a friend, co-worker, family member, let’s listen. Not with the intent to give a response, but to purely appreciate and value their thoughts. In the words of Brian McGill, “One of the sincerest forms of respect, is actually listening to what another has to say”.

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
21/15 Calorie Bike
15 Strict Pull-ups OR 5 Ring Muscle Ups (both are RX)
15 Dumbbell Deadlifts 50’s/35’s
15 Dumbbell Front Squats 50’s/35’s


  • Looking for a loading / rep scheme that gets us about 3+ rounds today (6 minutes per round)


  • Should be able to complete in 1-2 sets when fresh
  • Within the workout, 3-5 sets (3’s or 5’s)
  • Reducing reps, banded or barbell strict pull-ups, or ring rows are the best options
  • Pick something you can get at least 3’s with the whole time


  • Choose one weight for both movements
  • Should be able to complete 25+ when fresh
  • 1-3 sets within the workout today on each
  • If not enough weight, grab a partner and start on different movements to avoid cluttering (Bike and Deads)


  • Start athletes on different movements. RX must start on bike.
  • If unable to bike, complete:
    • Equal Calorie Row

Seat Set-up
Moving the seat forwards or backwards can allow athletes to control the dominant muscle group. With the seat close to the monitor, the quads will be the primary muscle group. With the seat further away from the monitor, the hamstrings will take on more of the load. Knowing there will likely be a good deal of quad burn right before the bike with the front squats, moving the seat a little further back may be beneficial. Athletes can play around with the setting and find a distance that works best for them.

The strict pull-up is different from the kipping pull-up in many ways. One difference is that the hands won’t move quite as much as we go through the movement because there is little momentum and no weightless moment that allows the hand to relocate. This allows athletes to maintain a solid grip on the bar with the strict variation. The grip we’re looking for is a pinky knuckle over grip.

This pinky knuckle over grip allows athletes to find an active shoulder, shortens the range of motion, and uses more lats. Instead of grabbing the bar with our fingertips, lets aim to get a meaty grip on the pull-up bar to make our strict pull-ups easier.

Movement Substitutions
Reduce Reps
Banded or Barbell Strict Pull-ups
Ring Rows

When holding the dumbbells for our deadlifts, we only have to contact one end of the bell with the floor. This means that athletes can “choke up” a bit on the dumbbell to get the other end close to the ground. We can almost rest the side of our hand on the top side end of the dumbbell. This makes it easier to touch the ground and easier on our grip.

Floor Contact
We already covered that only one point of floor contact is necessary with the dumbbell deadlift. Now we want to make sure the bell is hitting the right spot. Just like we would with a barbell, the dumbbells should make contact right over the center of the feet. It is common for the point of contact to sneak forward towards to toes. Aim for the laces and you’ll find a good position.

Answer the Phone
The dumbbell is a little trickier than the barbell with front squats. When the bar is resting on our shoulder as we stand tall, we know it is balanced over the middle of our body. We could hold it there all day. The dumbbell causes us to work a little harder. Even if the back bell is resting on our shoulder, the front of the dumbbell can still be a little forward of our center. This makes it harder on our core to stabilize the weight. Today, we can think about getting the bell a little further back to better balance out the weight. This will be similar to answering the phone, as our palms will be back our ears.

This is just one of the many options we can use today, but is something different than we’ve covered in the past. Two other options include touching the front bells together to take some of the wiggle out of the bells and resting the handles on the shoulder. Resting the handles is a little slower to get into and can be a little uncomfortable on the shoulders, but keeps the bells balanced and takes our grip completely out of it.


  • 3+ rounds is the goal (6 minutes per round)
  • All about managing the strict pull-ups volume and working smart and hard on the dumbbells and bike


  • 15 is a larger set of strict pull-ups than usual
  • If the goal is 3+ rounds, we’re doing at least 45 reps
  • Somewhere between 2-5 reps will be sustainable


  • Out of the 2 dumbbell movements, this is the one we want to break-up more
  • Comes back down the ground every time, so it is a quicker break than the front squats would be
  • Aim for 1-3 quick sets, choosing a strategy that allow us to thrive on the front squats
  • Some options are 15, 8-7, 6-5-4


  • With the bells staying on our shoulder, lets look to hold onto bigger sets here
  • Shoot for no more than 2 sets (15 or 8-7)


  • Quick transition to the bike following the front squats
  • Coming off the squats, let’s just get moving
  • Break it into thirds mentally
    • First 7/5: Easy
    • Middle 7/5: Easy-Moderate
    • Last 7/5: Moderate
  • We have strict pull-ups after the bike, where the heart rate will come down a bit
  • Use that as an incentive to push a little more with each third