CrossFit Republic – CrossFit

Winter Weather Protocol Part 1

With some storms and cold weather on the horizon (big sad), I figured it’s appropriate to drop our PROTOCOL FOR BAD WEATHER (All Cap to really draw your attention)

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This is how we’ve been successful in the past and how we will approach the rest of this season as needed.

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If bad weather such a snow or ice is not predicted to arrive until the middle of the night or early morning, the 4:45 and 6AM class will always be on. We won’t make that last minute decision in the middle of the night based on predictions. It’s been typically wrong. Following that, the 9am will be up for discussion based on myself personally testing the roads and any contacts with our police and fire department early that morning.

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It will always be up to each person to decide if they can make it to the gym or not. Please use caution if weather is concerning. For those with 24/7 gym access feel free to come in, but at your own risk.

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If a coach for some reason, cannot get out of their driveway, they will need to post on this page that they will not be able to coach that class, as there is a chance no one would be able to coach last minute at that point. So stay tuned to this page if wondering, and please know it’s rare, and give grace if you don’t receive the memo in time. (I don’t think this has happened in my 5 years here but I might be wrong)

Winter Weather Protocol Part 2

We have learned that typically, unless a very ugly storm, the major roads in Republic and even surrounding neighborhoods are pretty clear, and we have regretted canceling any morning classes when many of our members would have been just fine to come in.

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We won’t always line up with school closings due to being a business that is needed daily (gains), without any buses who pick up kids on rural roads, and also we have many members that do not live in rural areas and are still able to come to the gym.

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If bad weather hits the night before, then a late night educated decision (by 9pm for you early birds) will be made regardless of what the weather does overnight so there is no confusion in the morning for the Coach or any of the members, especially those setting their alarm clocks for 4 AM only to discover classes are canceled. So please be understanding if classes are canceled the night before and then nothing happens further with the weather.

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Lastly, always keep notifications turned on for this page and the CrossFit Republic business Facebook page. In all these places I will post accordingly to cover our bases of communications.

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I hope that covers all questions for now. We will roll with the punches.

Thruster (Daily Strength W.O.D. – 12 Minutes

Every 2 Minutes on the 2 Minutes Complete…

2 Heavy Thrusters (From the Rack)

Guide: 75%, 80%, 85%, 85%, 85%, 85%-90% of 1RM Thruster

Score is last weight.)

As always athletes, I prescribe percentages merely for objective direction of what “heavy” means today but you may find that “heavy” is heavy enough at 80% or lower. Your strength will fluctuate based on a multitude of variables including sleep, nutrition, and recovery. Don’t get upset with yourself if the percentages just aren’t happening for you today.

The three most important point of performance for our thrusters are below parallel depth during the front squat portion, rapid extension of the hips prior to the press out, and arms fully extended with the barbell overhead and arms locked out. No “re-dip” on thrusters no matter how heavy it gets. Just like a push press, when your knees and hips come to full extension, there is no more movement in the legs, just squeezing.

Have fun!

Daily Conditioning W.O.D. – 15 Minutes (Time)

For Time

21 Double Dumbbell Thrusters (50s/35s)

500/400 Meter Row or 30/24 Calorie Bike or 20 (50′) Shuttle Runs (Down and Back = 1)

18 Double Dumbbell Thrusters (50s/35s)

500/400 Meter Row 30/24 Calorie Bike 20 or (50′) Shuttle Runs (Down and Back = 1)

15 Double Dumbbell Thrusters (50s/35s)

500/400 Meter Row or 30/24 Calorie Bike or 20 (50′) Shuttle Runs (Down and Back = 1)

Intermediate: 35s/25s

Scaled: 25s/15s
This workout is meant to be accomplished aggressively with each set of thrusters taking no more than 2 sets to accomplish. The time range we’re shooting for is between 9 – 12 Minutes. The ski isn’t an option today because this workout is meant to be a lactate threshold workout targeting the legs. Your ability to recover from the intensity of the thrusters on the cardio movement today will be a good indicator of your body’s efficiency in removing lactic acid from the legs while exercise is still taking place.

Focus on proper mechanics in both your thruster and cardio movement today as any wasted or inefficient movement will hinder your speed. Dumbbells must be directly overhead (over the shoulders) with your head in between your arms for a rep to be considered complete. Double dumbbell work requires a strong core so make sure to stabilize by taking those diaphragm (belly) breaths in and bracing for each descent.

Extra Work (No Measure)

4 Rounds

20 Alternating Dumbbell Single Arm Front Raises (L/R=2)

20 Alternating Dumbbell Single Arm Lateral Raise (L/R=2)

10 Seated Double Dumbbell Cuban Press

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