HERO W.O.D. and Endurance Thursday 1/31/19

30
Jan

HERO W.O.D. and Endurance Thursday 1/31/19

ATHLETE SPOTLIGHT FOR JANUARY!

Name: Bethany Benton

Hometown: Ash Grove

Age: 23

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

Jordan and I started the 3 week Learn to Crossfit courses in April and really began Crossfit workouts in May! My husband dragged me to Crossfit. Sort of. I really had zero desire to do Crossfit, ever. However, our current gym membership had just ended, Jordan got a new job that opened up his schedule, and he was ready to join CFR! I was super stubborn and was determined that I wasn’t joining CFR. So, on a Saturday, Jordan and I went to CFR and he signed up. We talked to Jessica Allen who basically started “selling” me on the idea of Crossfit Republic. However, I was so stubborn and adament to not do Crossfit, so the next day we went to the YMCA where I was going to join. It was awful….I walked out and started crying and said “Fine. Let’s go sign me up at CFR” and I’ve never looked back!! I’m so glad we joined, and now I wish we would have started sooner!

Tell us about your sports & fitness background:

I grew up kind of involved in sports. I played softball up until jr high and then began cheerleading. (Yes, competitive cheerleading IS a sport) While I lifted people, I never really lifted weights until I was in college! I was semi-active, but definitely was not in shape or super athletic growing up.

How did you first get exposed to CrossFit?

Once my husband realized that Crossfit was going to be a reality when he got a new job, he started watching the Crossfit Games on TV… EVERY night. That was my first exposure to Crossfit, and it terrified me even more because they were so insane! It made me even more scared because I knew there was no way I could do the things they were doing on the TV.

What was your first workout and how did it go?

My first workout was on a Saturday. Jordan works on Saturdays, so I braved it and went by myself. I was so scared and nervous for my first real WOD! The last Learn to class involved snatches and that was the ONE class I missed, and of course, this workout included kb snatches. Thankfully, Coach Michael helped me out and I got through it! I think it went well, but I remember feeling like I was about to die, but now I realize that’s just an everyday feeling after a crossfit WOD!

Favorite Movement/Least Favorite Movement:

My favorite is probably the clean, and it’s even better when you make it a squat clean! My least favorite is probably snatches, but that’s just because I’m not good at them yet and really need to work on improving my form!

What class time do you typically come to?

6AM! I really like working out in the morning, but working out with a great 6AM crew makes it even better! Love my 6AM regulars!! It’s nice when new people come join us early in the morning! I do try and come to mobility class on Monday nights and sometimes I’ll come with Jordan in the evenings to workout if I’m free! When I have the time, I like to come in on Saturday’s and see people that I don’t usually get to see during the week!

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

Before I started Crossfit, I had worked hard to lose 40 pounds over a couple years. I was kind of “stuck” with where I was at, so I was excited and hopeful that Crossfit was going to help me push past my plateau. I’ve definitely noticed that because of Crossfit Republic and good nutrition, I’ve gotten more lean, gained more muscle, and my clothes fit better! Overall, I feel more healthy and have so much more energy! Aside from physical benefits, Crossfit Republic has also helped strengthen me mentally. My mind is where I’ve done a lot of growing these last several months and I am starting to believe in myself more!

Please share with us any favorite CrossFit or CFR moments:

Oh man, so many favorite moments. Some of my favorite moments have been my 6am workouts with my friend, Jennifer! Hitting tons of personal bests with her has been so much fun and pushing each other each morning to improve has made getting up early enjoyable! One specific favorite moment was when I got my first rope climb. I screamed at the top, looked around, and freaked out because I was so high and didn’t know how to get down. In general though, just getting to workout alongside Jordan and my friends makes my days more enjoyable! I really never thought working out would be fun until I started working out at CFR.

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

It’s not as scary as it looks! Come check out CFR, and then when you join, take the time to go to the Learn to classes! They are so helpful and make the transition to the WODs pretty smooth! AND there are scaling options for EVERYONE. I didn’t know this before I started. I really thought I’d be expected to do everything the workout said, and if I couldn’t, well then that was going to be embarrassing. Also, it’s important to remember: form over weight. There were times in the first few months where I would get jealous of other women putting on more weight than me, but I was still working on form. I’m glad I did because now I can add on the weight, confident that I am doing the lift the proper way. (Yay for injury prevention!)

Name: Jordan Benton

Hometown: Ash Grove

Age: 23

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

First started training at CFR in May. It’s always been my dream to be apart of the Crossfit community, but because of a crazy work schedule, I was never able to make it happen. When I got a new job, my schedule opened up and I signed up that week!

Tell us about your sports & fitness background:

I grew up playing football and really enjoyed any kind of competition with any sport. I also loved lifting weights in high school.

How did you first get exposed to CrossFit?

In high school! My head football coach brought Crossfit into our workout sessions at practice. After the first week of doing Crossfit, I was hooked. I loved how it was a mix of everything between lifting, running, and gymnastics. One of the best parts was how it made me an even more competitive athlete.

What was your first workout and how did it go?

My first workout was an endurance WOD that involved rowing, biking, running, deadlifts, hang cleans, and shoulder to overhead. This workout was really fun because I love deadlifts, cleans, and running! But I also found out that I do NOT like the bike!

Favorite Movement/Least Favorite Movement:

That’s a hard one..Some of my favorites are deadlifts and handstand push ups. My least favorite would be between thrusters and 30lb wallballs!

What class time do you typically come to?

I usually go to the 4:30PM class!

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

While the number on the scale hasn’t changed much since starting at CFR, I have definitely lost fat, while gaining muscle. My clothes fit better, I have gotten stronger, and I feel like I’m in the best shape I’ve ever been in.

Please share with us any favorite CrossFit or CFR moments:

One would be when Chris Crosby told people not use the “pooping dog” form on a deadlift. That one will stick with me forever! Another moment would be nailing down handstand push ups and double unders quickly! I would also say the Thanksgiving 5k Feast Mode that CFR puts on was a blast!

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

Don’t be intimidated! Don’t let ego or pride takeover. Have an open mind and listen to what the coaches are teaching you. Also, I’d recommend to eat clean and drink plenty of water because it will make a huge difference in the way you perform in the gym. Most importantly, remember to have fun when you’re working out, make new relationships, and most importantly, remember to have fun when you’re working out, make new relationships, and come consistently!

Olympic Lifting – Snatch – 10 minutes

SNATCH EMOM
Each minute, athletes will complete 1 hang power snatch and 1 power snatch without putting the bar down. They will then rest until the top of the following minute before they begin the next set. Building in a little more time here so that athletes can plan out their weights. There is no need to jump in weight every time, although athletes can if they would like to. One way to see and correct athletes more effectively is to have one half of the room start on the :00 and the other go on the :30. This limits the number of athletes moving at once.

Every minute on the minute complete…
1 Hang Power Snatch + 1 Power Snatch

*Record Final Weight

Big snatch focus today. The Hero Workout “Randy” is preceded by some on the minute positional snatch work. Over the course of the 10 minutes, athletes have the option to build in weight or stay at the same weight across. The focus in part one is moving well, but also moving some weight. We should get above what we plan on using within the workout. The workout weight is meant to be very light. Something that athletes could cycle for 25-30 repetitions unbroken when fresh. If athletes are on the fence or have any doubt in the back of their mind about weight selection, lighter is better today.

THE WHY
Our “Why” today lies outside ourselves, as we are honoring Randy Simmons. Randal D. Simmons was killed in the line of duty on Feb. 7, 2008. The 51-year-old was a 27-year veteran of the Los Angeles Police Department and a member of the SWAT team. In addition to his service as an officer, Simmons often dedicated his free time to community outreach for at-risk and underprivileged youth. Watch a short video on Randy and his legacy at https://www.youtube.com/watch?v=5R7VNn1

HERO W.O.D. “Randy”

For Time:
75 Power Snatches 75/55

HANG POWER SNATCH
Short Arms
The hang power snatch happens above the knee and is a great way to work on position and checkpoints. Later, as we make our way down to the floor, we’ll want to pass through these checkpoints established at the hang positions. One of the hardest things for athletes to do is get back to the pockets on each rep. Some of this may have to do with hand width, and some may have to do with back position. First, the hands should be wide enough that the bar is resting up near the top of the pockets. That’s the easy one. Second, we want to pull the shoulders down and back to establish a strong upper back position. When the shoulders are relaxed or rounded forward, the bar sits much lower on the body. If that happens during the snatch, there is no way we’re getting the bar back to the pockets. Hands wide, back strong.

Elbows High
The hang position is also a great place to practice keeping the bar close. Not having to navigate around the knees quite yet, we can focus in on the little things. Although the weight is light today, we want to maintain a bar path that is as close to the center of the body as possible. This means getting the elbows high and outside so that the bar travels “under our shirts”. Rather than swinging the weight away from the body by pushing the hips forward, we want to jump the bar straight up by guiding it up with the elbows. The closer is stays, the less it weighs.

POWER SNATCH
Pockets: Bend vs. Press
Coming from the floor now, we want to pass through the checkpoints established in the hang power snatch. Those checkpoints are one inch above the knees and, most importantly, the pockets. While we also talked about keeping the arms short, we don’t want to accomplish that by bending the arms. As athletes pass through the pockets, they can aim to maintain a straight arm position. This allows the legs and hips to do more work than the arms. If we had to choose one, it is better to not find the pockets and jump with straight arms than to find the pockets, but with bent arms.

STRATEGY
Good technique from the start sets of the tone for “Randy”. Although the weight is light and athletes can get away with muscling their way through the first half, that will quickly catch up with them on the back half of this high-rep workout. Using the legs while keeping the arms straight allows for the upper body to have gas in the tank for the last 25-30 reps. Breakup strategy will be athlete dependent. Some athletes may be able to complete big sets. Some may require more breaks. Some may even be able to go unbroken. Here are a several options that can be written on the whiteboard for athletes to think through:

1. 21-18-15-12-9

2. 5 Sets of 15

3. 10-10-10-9-8-7-6-5-4-3-2-1

4. 10-9-8-7-6-5-5-5-5-5-5-5

5. 5 Sets of 8 + 5 Sets of 7

*Reminder – An endurance workout 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. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 30 min cap

For time…

Buy In: Hero W.O.D “Randy” of 75 power snatches 75/55

into…

3 rounds of…
20/14 Ski Erg
20 Shuttle runs (cones 30 ft apart)
20/14 Cal Bike