Benchmark W.O.D. Thursday 7/5/18


Benchmark W.O.D. Thursday 7/5/18


Picture Julian picked – left to right –  Julian, Macy, Ray

Name: Julian Garcia
Hometown: Born in Pearland, Texas, but I’ve lived in Springfield, Missouri longer.

Age: 33

When did you first start training at CrossFit Republic and what brought you to CFR?

I started September 18, 2017. My previous gym had decided to close their doors. But, I had visited CFR a few times with Adam Chmielik and Macy Mitchell. Even though it’s 25 miles out of my way each day, and I pass 4 gyms to get here, I knew this is where my heart wanted to be. The fellowship and encouraging environment, coupled with the ministry this box provides has made it easy to come here and stay here!

Tell us about your sports & fitness background:

I’ve been an athlete practically since I could run… I grew up playing football, soccer (for a very short time), and baseball in Texas. I continued sports throughout middle and high school, however I added in track, and wrestling. In college I played football for the University of Mary Hardin Baylor! Go CRU! After college, I became an ex-athlete and put on about 80-100 pounds.

How did you first get exposed to CrossFit?

Adam Chmielik wouldn’t shut up about it! He knew the athlete I used to be since we have been best bros since 1998 (he was the first friend I made in Missouri)! He saw how big and unhealthy I had become. Simultaneously I saw his transformation from where he was to his current baller status. Then he got Adam Cassidy to peer pressure me into it. I was promised and guaranteed that CrossFit was for me. They were ???? correct!

BUT, they had no idea I was pre-diabetic and on the verge of diabetes and the doctor had told me that I needed to start something before it got out of hand.

What was your first workout and how did it go?

I don’t remember much about which specific movements were involved, but I remember the warm up seriously put me in my place. It was humbling and embarrassing. I also remember the workout consisted of burpees. Being a seasoned athlete in the past, I had fallen so hard. Looking back, a burpee is a perfect metaphor for describing what I had gone through. I let my health and physical abilities fall face first so hard, but through grit and determination, I had to get up – just like a burpee.

Favorite Movement/Least Favorite Movement:

My favorite movement is back squat! Always has been.

Least favorite movement is overhead squat. But I’m getting better at them. Wallballs are up there too.

What class time do you typically come to?

5am, 6am, 7am comp class, 430pm, 630pm or 730pm. Yeah.. how’s that for consistency?! ????????

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?

Well, it’s been a rollercoaster! I lost 20 pounds within the first 10 months, but converted lots of fat to muscle. I ended up with diabetes (yeah that sucked). I got right with my nutrition and upped my gym time, which helped me lose an additional 30 pounds. Because of that, I reversed my diabetes 90 days later, and am down to needing new clothes, and belts! ????????

Please share with us any favorite CrossFit or CFR moments:

Two of my favorite memories;

1) At the old building, we were doing team workouts. We had just got the slamballs. It was the final round and Tyler and I were on opposite teams. I grabbed my slamball and ran in front of him to throw down head to head. It was my first experience going to the “dark place” everyone had spoken about. Everyone had circled around us cheering us on. It was incredible! I beat him! Then it took me seriously 20 minutes to recover.

2) The 2018 Open! The camaraderie and competitiveness had awoken a familiar feeling I used to have in high school and college. I’m glad to have found it and am able to tap into it regularly now.

Any advice for people just getting started or new to CrossFit?

Trust the process. Ask questions. Learn what you can. But most importantly, show up! You’ll be better for it and glad you did. Remember, you can do all things through Christ, who gives you strength!


Over the next few days, CFR will be completing several “Benchmark” workouts.

These workouts are programmed every 4-6 months to help give you a standard of where your fitness starts and where you’ve came from, helping you track your results. Rarely will you see other workouts that we do daily, replicated throughout the year.

Many of these workouts have been around and have stood the test of time to help assess a standard for your fitness, with the addition of a few that have evolved with the growth of Crossfit in general.

Please write these scores down, the weights associated, and how you scaled or completed the workout, only to compare those times and movements for the next time you complete them!

Let’s have some fun and set some tough marks! 3…2…1…GO!

*Coaches- look at placing the bikes and rowers in particular places on the main side of the gym to keep the whole class together as well as out of the way of the Learn to class at night.


Find a 1 rep max squat clean


*Based on your ability level and experience you may choose one of the versions below as the benchmark you’d like to test or retest in the future.


21 – 15 – 9 reps of…

Squat Cleans 135/95

Ring Dips

*Coaches please be strict on Ring Dip form (rings must touch or get close to chest at bottom and then full extension at top)


“Heavy Elizabeth”

15 – 12 – 9 reps of…

Squat cleans 185/135

Ring Dips

Post your 1 rep squat clean and time of Elizabeth!


*For newbies – the endurance class is offered every Tue and Thur alongside our regular workout.  These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking.

*Coaches – start endurance WOD athletes when the strength begins with the the daily WOD

*This gives athletes a chance to find your benchmark Elizabeth time, while still completing your endurance workout


“Elizabeth” (squat clean version)

21 – 15 – 9 reps of…

Squat Cleans 135/95

Ring Dips

Rest mandatory 5 minutes then into…

As many rounds + reps as possible in remaining 35 min time of…

10 Med Ball Squat Cleans 20/14

12 Hand release Pushups

14 Calorie Row

16 Calorie Bike