Team W.O.D. and Endurance Tuesday 4/9/19


Team W.O.D. and Endurance Tuesday 4/9/19

The Special Olympics Regional competition was a huge success this weekend at CFR. It’s hard to understand the true emotion and energy if you weren’t there. The judges and volunteers hearts do not go unseen, making this whole event possible. ❤️

Congrats to all the Southwest Missouri athletes for the many personal bests and inspiring so many! ????????????

For those that don’t know, we offer training for the Special Olympics in powerlifting, the back squat, bench press and deadlift, for competitors who are at least 8 years old and have either an intellectual or developmental disability. This program is meant to be something fun and engaging, for anyone that fits this criteria, and a chance for them to compete and qualify for the Special Olympics, if they’d wish to try. Beyond this regional competition, our doors are open for these athletes to join team CFR at any time!

For more information on our weekly Special Olympics training and contact info, please visit…

#SpecialOlympics #InclusiveHealth #MeetTheDetermined

*Today endurance will be the same as the team workout. If you’ve never done a team workout before, you are in for a treat. Nothing will build an encouraging environment and also give you a challenging workout more than a team workout. Leave your ego at the door, do what you can, and all have each other’s backs throughout the workout.


“Empathy fuels connection. Sympathy drives disconnection.” – Brene Brown

The words empathy and sympathy are often grouped together. Yet, they are very different, as Brene Brown describes.

Sympathy is feeling “sorry” for someone. And although these intentions often come from a good place, it actually further isolates the individual. It creates a deeper divide.

Empathy, on the other hand, is free of judgement. It’s being an active listener, present for the individual in relation, but not diagnosis. We don’t have to have gone through the specific “thing” that caused the affliction, but we can relate to the emotion. Instead of being there to fix you, it’s being there with you.

Rarely can a response make something better. What makes something better, is connection.

Team Conditioning WOD – 30 minutes

Teams of 3, splitting reps however desired:

As many rounds + reps as possible in 30 minutes of…
90/60 Calorie Row
60 Alternating KB Snatches R/L = 2 70/55
300 Double Unders
15 Rope Climbs

*One person cannot row more than 20 cals at one time, without switching


  • Teams of 3, with one partner working at a time
  • Split reps how you see fit
  • Mixed Teams
    • 2 Girls, 1 Guy: 75 Calories
    • 1 Girl, 2 Guys: 80 Calories
  • If odd number and cannot make a team of 3, teams of 2 complete the rep scheme – 60,40,200,10. If team of 1, please either join another team and shadow an athlete, work when then work, rest when they rest OR complete the workout on a 25 min clock, working for 40 seconds, and resting for 20 of every minute to imitate a teammate, with the rep scheme- 30,25,100,5


  • Slightly heavier snatch weight that you’re accustomed to
  • Something you can get at least 8-10 straight before switching
  • Not all teammates have to use same weight


  • 300 Double Unders as a team
  • Below are the subs if not everyone is doing double unders
  • 2 DU, 1 SU: 200 Double Unders, 150 Single Unders
  • 1 DU, 2 SU: 100 Double Unders, 300 Single Unders
  • 3 SU: 450 Single Unders


  • Subs include:
    • Reducing Reps, Seated Rope Pulls, 1/2 Rope Climbs, Strict Pull-ups, and Ring Rows (Scaled ratio below)


  • If unable to row complete one of the following:
    • 90/60 Calorie Bike

The elbows are the focus of all three movements today. On the rope climb, we want to elbows locked out for the majority of the rope climbs. It is common to see athletes bend the arms as they initially grab onto the rope and with each consecutive pull.

In this position, the bent arms resemble the letter J’s. Rather than having J’s, we want to have I’s. If the elbows are locked in the I position, athletes are able to use more core and legs (like a knees to elbow) to get themselves up the rope. When we bend early, we are likely to fatigue the arms quite early. I’s, not J’s.

Movement Substitutions
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Strict Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)

The double unders are the opposite of the rope climbs. Here, we want more of a bent elbow. If that arms are locked out in I position, it is likely that the rope is going to get away from the body and that we are using the shoulders are the main movers. If the elbows are back in J position, we’re able to better keep the rope close and use the wrists as the main movers. Here, we’re thinking J’s, not I’s.

Movement Substitutions
Reduce Reps
Single Unders (based on ratios above)

For the KB snatches, we’re back to wanting I’s. On the pull off the ground and the catch overhead, a locked elbow is a must, especially with the rotation of the KB and the heavier weight. Athletes want to keep the arm in I position until the hips open aggressively. A quick drop under and hard press up withthe heel of your hand will get the arm back to I position to lock the weight out overhead. Jump hard and punch hard with the arms in an I.


  • Switch out every 12-15 calories
  • One person cannot do more than 20 cals at one time without switching
  • Switch out before you start to slow


  • Try to switch every 10 reps (5 each arm)
  • This gets the 60 reps done in 2 rounds each if needed


  • Less is more here
  • Would recommend switching somewhere between 30-50 reps
  • 2-4 times each with this breakup strategy


  • Less is also more here
  • Switch after singles unless one partner is exponentially better at rope climbs