TEAM W.O.D. Wednesday 12/2/20


TEAM W.O.D. Wednesday 12/2/20


Name: Rick Henry
Hometown: Marionville
Age: 49

When did you first start training at CrossFit Republic and what brought you to CrossFit Republic?
My wife Angela and I started doing what we thought was CrossFit about 4 years ago on our own at the Marionville gym. We realized rather quickly that we needed to be at CFR after a free weekend workout. That we weren’t going to reach our potential alone (we needed the community).

Tell us about your sports & fitness background:
I played football in high school and have been doing the Muscle & Fitness workouts in my 20’s and P90X in my 40’s

How did you first get exposed to CrossFit?
I was online looking for something new to do as P90X was getting old. I came across this new crazy routine and started following the CFR website doing what we could with the equipment we had.

What was your first workout, and how did it go?
We finally decided to go try a real CrossFit gym after 3 years of working out on our own. It was a Saturday Hero Workout with heavy deadlifts, wall balls and box jumps. I thought I was going to die but left knowing we weren’t getting it done on our own. We knew about the CrossFit movements but didn’t realize what we were missing with the people.

Favorite Movement/Least Favorite Movement:
I really don’t have a favorite movement. They are all about the same with pros and cons. But I really dislike snatching due to my poor mobility. Which is my own fault at this point

What class time do you typically come to?
I typically hit the 4:30/5:30pm WOD

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
I have been a Type1 diabetic for 33 years. Since starting CrossFit my A1C is 1.5 points lower. My blood pressure is back to normal and I don’t mind taking my shirt off at the lake or river now. I just feel more confident in my daily life overall!

Any advice for people just getting started or new to CrossFit?
My advice to people just getting started. Baby steps. Don’t expect results right away. Find a few nights a week that work for you and just keep showing up. During the workouts find a pace that works for you and just keep showing up. Before you know it the clothes will start fitting looser, the weights will feel lighter and you will feel amazing.

#AthleteOfTheMonth #Fitness4Everyone #Results #CFRFamily

***No matter who you are, or where you are in your journey, you need to approach any team workout with confidence and optimism. No one is watching and no one cares about any lack of conditioning. At CFR we only care that you are here and putting in the work like everyone else. Workouts are all relative, as we all feel worn out afterwards because we all tried our best. Get in there, build community and camaraderie, have your own bar or weights if needed, and get your sweat on. High fives are good too 🙂

“I can accept failure. Everyone fails at one time. But I can’t accept not trying.” – Michael Jordan

Michael Jordan is re-known for his incredible work effort.
In this quote he speaks to the dedication to the process.

And no matter what our goals is, whether it be in the gym, at work, or at home, this central theme rings true. Our commitment to putting our all towards something, to give truly the best chance to ourselves, is everything. If we fail – if Michael Jordan doesn’t win the championship – we’ll accept that.

But what we can’t accept, is never trying.
No one on their death bed ever said they regret trying.
Far too often, they have to say the opposite.

Team Conditioning WOD – 35 min cap

Teams of 3…

2 Rounds for time…
75 Deadlifts 225/155
25/18 Cal Machine – while teammates hang from bar
75 Back Squats 185/125
25/18 Cal Machine – while teammates hang from bar
75 Bench Press 155/105
25/18 Cal Machine – while teammates hang from bar


  • Moving a moderate weight on the barbell in this team of 3 workout
  • One partner works at a time on the barbell while the other two rest
  • One partner completes the calorie machine, while the other athletes hang from a bar. Athlete must stop on the machine if one or both of the partners come down off the bar, then can resume when athletes go back up to the hang. If a needed scale, one or both partners can come down while the athlete still completes the calories, each team will be different here but you choose what works best for you while still challenging yourself. If you’d like to post RX, then the machine must stop when you drop from the bar, no matter if you have scaled athletes on your team.
  • Break up reps and calorie machine as you see fit


  • Choose a barbell weight that you can cycle for 5-10 reps per turn on all three movements
  • Athletes will use one or more barbells and change weights themselves
  • Teams can have multiple barbells if planning on using different weights


  • If we run out equipment for bench press, change the movement to a strict press out of the rack (this would only happen if over 30 athletes in a class) We have 10 benches.
  • If you hit the 35 minute cap, put score as 35:00 and note how much work you completed

Create the Shelf
We typically think of our shelf position in our front squat, but not too much on the back squat. However, keeping the upper body engaged help keeps your spine neutral and makes sure we keep the shoulders from rounding and chest from dropping. To create this stable shelf, athletes can do a few things in the set-up and during the squat:

  • Grip the bar tightly
  • Flex the lats
  • Pull the bar into your back

Create the Shelf
Establishing a proud chest on the bench creates the shelf and puts athletes in a strong and safe pressing position. This solid shelf is a combination of puffing the chest up, tucking the shoulder blades under, and maintaining elbows at 45 degrees off the body. This active position gives us a lot more leverage that if we were to relax into the bench and round the shoulders forward.


  • With rest built in on the barbell, aim to move fast when it’s your turn and switch out before you start to slow down


  • Shoot for 3-5 quick sets each partner

OPTION 1 – Extra Work

Ring Muscle-Up Stamina

For Time:
20 Bar Facing Burpees
20 Ring Muscle-ups
20 Bar Facing Burpees

*If needed to scale, look at completing as many ring MUs as possible before scaling to bar MUs. If you cannot do rings, then start with Bar MUs, and once failure hits, work down to 2:1 Chest to Bar and ring dips. Ex – 2 Chest to bar then 2 ring dips… then 2,2…2,2… and so forth. Youc an do this with any pulling movement today.
Based on where you are at any pulling movement, try to stay there, or complete a challenging strategy, where you will get better but not sacrificing too much intensity.

Scaling – Chest to Bar, Pullups, Banded or Ring Rows all 2:1 with 2:1 ring dips following to imitate the ring MUs

OPTION 2 -Extra Work

Every minute on the minute for 12 minutes (3 sets) of:
Min 1 – Landmine Press (right) x 8 reps
Min 2 – Landmine Press (left) x 8 reps
Min 3 – Single-Arm DB/KB Row (Left) x 8
Min 4 – Single-Arm DB/KB Row (Right) x 8