TEAM W.O.D. and Endurance Tuesday 2/4/20


TEAM W.O.D. and Endurance Tuesday 2/4/20

January Athlete Spotlight!

Name: Nick Zavala
Hometown: Marionville, Mo
Age: 26

When did you first start training at Crossfit Republic and what brought you to CFR?
I started CrossFit in late 2016 and what really brought me to CFR was the fact that it was close to home and I was looking for something competitive and that’s really what brought me here.

Tell us about your sports and fitness background:
I played high school football at Marionville and went on to play at the collegiate level for Avila University. It was a really good experience and taught me a lot about nutrition, how to take care of your body after being physically abused everyday. Also learned a lot about Olympic lifting and how it can help you better perform in everyday life and in the sports as well.

How did you first get exposed to crossfit?
I first got exposed to crossfit by watching it on tv during the 2012 crossfit games while I was in my college dorm. We started to do a little bit of crossfit workouts during weights for football. After that I caught the bug and loved the challenge.

What was your first workout and how did it go?
I can’t remember my exact workout but I know it had sumo deadlift high pulls in it and pull-ups. I remember vividly dying and coming back to life and it humbled me.

Favorite movement/least favorite movement
My favorite movement would have to be power cleans and my least favorite movement would
have to be snatches.

What class time do you typically come to?
I’m an early riser so I usually come to the 5 am. I also like to dabble in the evening groups every now and again.

What sort of changes have you seen in your body, health and fitness since starting at CFR?
I have seen tremendous changes in my weight. I have dropped 2 pant sizes and shirts don’t fit near as tight as they used to. I think one of the biggest improvements I have seen have been been both in my flexibility (even though I’m still stiff as a board lol) and my endurance. In my daily life I am able to stay energized and perform Better at my job and keep up with my son. It has also changed me mentally. I go in and everyday is a new challenge and I never know if I am going to complete the workout but I do and I try to transition that into my life and use crossfit as a constant metaphor.

Please share with us any favorite crossfit or CFR moments:
I have had many great moments but I think what has been the greatest moments has been when I see ordinary people like myself doing something they didn’t think they could do and the
look of accomplishment on their face after a hard workout.

Any advice for people just getting started or new to crossfit?
Humble yourself and be patient. Nothing happens over night and becoming good and efficient at each movement takes time. Crossfit Republic has been a blessing to me and I would
encourage anyone to join.



  • Complete all 3 rounds on the barbell before moving to the bike
  • Teams will break up reps how they see fit


  • Push Jerk will be limiting factor
  • Choose weights for that you could complete at least 30, 20, and 10 reps unbroken when fresh


  • 2 Girls / 1 Guy: 80 Calories
  • 2 Guys / 1 Girl: 90 Calories
  • If not enough bikes complete Equal Calorie Row or Ski erg


  • Ok for teammates to use multiples bars if they are using different weights
  • Score is total time
  • If time capped, add 1 second for every rep not completed
  • Stagger by 5 minutes and complete 2 heats if short on bikes and a large group if needed

With the push jerk being the limiting factor, it is important that teammates choose the right weight for them, not necessarily what their other partners are doing. If they end up having to do singles on the push jerks because the bar is too heavy, there will be an imbalance in how the workload is spread amongst the team. This is why having multiple barbells on the floor is encouraged. If each teammates chooses the right weight for them, the team gets the best workout possible.

Team Conditioning WOD – 30 minute cap

Teams of 3, splitting reps however desired…

For total time…
3 Rounds:
30 Deadlifts 135/95
30 Hang Power Cleans 135/95
30 Push Jerks 135/95

100/70 Calorie Bike

2 Rounds:
30 Deadlifts 185/125
30 Hang Power Cleans 185/125
30 Push Jerks 185/125

100/70 Calorie Bike

1 Round:
30 Deadlifts 205/135
30 Hang Power Cleans 205/135
30 Push Jerks 205/135

*if you do not finish under time cap, your time will be 30:00 then note how may reps (including calories) you achieved in the notes and on whiteboard

Seat Height
In an individual workout, it is fairly easy to find the right seat height. If we have three teammates, there may be the possibility that they are all different heights. In this scenario, especially in a faster paced movement, we’ll tailor our seat height to the smallest teammate. The taller teammates can always get shorter, but the smaller ones can’t get taller. Rather than having to take the time to switch seat height back and forth, it may be better to just keep the transitions fast and have the taller athletes move quickly with their butts off the seats, in more of standing position.

Finish Position
On all three barbell movements, we’ll begin with the end in mind. By the end, we mean the finish position. On the deadlift, we’re looking for a totally straight body. When moving quickly, we sometimes see a coupe things. Athletes may not open up all the way, shortening the rep, or they may over-exaggerate the extension and lean back excessively. Looking for something right in the middle, with the shoulders stacked over the hips and the hips stacked over the ankles. This is the safest position and meets the standard of full extension.

Feel The Heel
This one applies to all three of our barbell movements, but is something we’ll touch on mainly here. We had some good practice yesterday with keeping the heels on the ground. The same goes for today. Feeling the heel on the ground will be easiest during the deadlift. As we get to the more dynamic barbell movements, athletes are more likely to get towards the toes. Let’s set the tone with the deadlift and carry that over into the hang and dip positions that follow. Feel the heel firmly planted on the ground.

Finish Position
The main goals of our finish positions today are to stay in control and finish the movement. When athletes are rushing to get through the movement, it is likely they are moving a little out of control. Putting the focus into standing up all the way can help athletes move better and more efficiently. In both of these lifts, it is common to see athletes not open the hips all the way before bringing the bar back down. Let’s stand to full extension before that bar comes back down. Standing up all the way is a good sign of composure and balance.


  • Move fast, but move well
  • Switch out before you start to slow down
  • Prioritize fast transitions


  • First Weight: Bigger sets doable, possibly 10’s
  • Second Weight: Shoot for somewhere between 5-10 reps
  • Third Weight: Think about switching every 3-5 reps
  • These are pretty numbers and suggestions, but it may not be perfect
  • Over communicate and switch out before things start to become too much of a struggle


  • Switch every 7-10 calories or every 15-20 seconds
  • Get off the bike with the pedals moving quickly