W.O.D. and Endurance Thursday 10/29/20


W.O.D. and Endurance Thursday 10/29/20

It’s that time of year again! COSTUME WOD!

Here’s the plan. All day Friday we will be sporting our costumes so the whole gym can take part. Then Saturday, unfortunately the Down Syndrome Group had to cancel coming, but we would still like to have anyone who wants to wear their costumes to go for it! It’s Halloween for goodness sakes! Take some pics both days and have some fun with it! I’ll do my best to write workouts that will be attainable even in a costume! Show us what you got!

“We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson
“Satisfied” feels like a dangerous word.
As competitors, we’re always striving for betterment. Through an everlasting hunger to improve, we wake each day looking to press forward. Although a phenomenal quality, this can be a double-edged sword.
We can fall into the trap of telling ourselves, “I’ll be happy when”. I’ll be happy when I make this PR, get that job, or buy that home. Yet, the finish line always moves. As soon as we do reach that PR, we’re immediately turning to thinking about the next.
The call to action is to appreciate where we are today. To reflect not just on the “to improves”, but to reflect on the positives. The accomplishments. To be proud of where we’ve come from, and where we’re about to go.

Strength – 15 minutes

Work up to a heavy 3 rep bench press

Conditioning WOD – 15 min cap

*For intensity

For Time:
21-15-9 reps of…
Kettlebell Swings (70/55)

Directly Into…

60/45 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s two-part training day combines strength with a simple conditioning workout
  • We’ll start by working up to a 3 rep bench press
  • Our conditioning piece begins with a 21-15-9 and ends with a buy out machine
  • Flows like this:
    21 Kettlebell Swings
    21 Burpees
    15 Kettlebell Swings
    15 Burpees
    9 Kettlebell Swings
    9 Burpees
    60/45 Calorie Machine
  • We expect this shorter workout to take between 7-12 minutes to complete
  • With lower overall volume, we get the most out of this piece by bringing the INTENSITY


  • These are full swings that finish all the way overhead
  • Choose a weight that allows you to complete the double digit sets (21-15) with 1 break maximum


  • These are standard burpees:
  • Chest and thighs hit the floor in the bottom
  • Jump or step off the floor
  • Finish at full extension with a small clap overhead and air under the feet

GENERAL WARM-UP [5:00-12:00]
2 min Machine
30 Seconds Each
Single Leg Glute Bridges (Each Side) Video
Kettlebell Deadlifts
Glute Bridges Video
Russian Kettlebell Swings
Glute Bridge Walkouts Video
Kettlebell Goblet Squats Video
Pausing Back Squats (2 Seconds in Bottom)

MOBILITY [12:00-15:00]
Couch Stretch: 1 Minute Each Side


Everything Back Together
Today we’re going to talk about loading the big muscles of the posterior chain by sending everything back together. Getting the glutes and hamstrings more involved while maintaining a solid midline will help the kettlebell fly overhead. The main thing we can look to accomplish here is getting the knees back, hips back, and bell back. This will create a vertical shin position and load the posterior chain effectively. Avoid shallow swings (bell doesn’t move back much) and squatting swings (bell moves down towards the knees) during today’s 21-15-9.

Movement Prep
With Lighter Weight:
15 Kettlebell Deadlifts
10 Russian Kettlebell Swings
5 Full Kettlebell Swings

With Workout Weight:
5 Full Kettlebell Swings

PRACTICE ROUND [40:00-45:00]
1 Round
With Workout Weight:
5 Kettlebell Swings
5 Burpees
5 Cal Machine

STRATEGY + WOD [45:00-60:00]

  • In the first part of the workout, let’s aim for unbroken kettlebell swings
  • You can adjust your burpee pace to accomplish this
  • If you’re confident with the swings, look to get uncomfortable on the burpees too
  • We’re always going to be moving on the machine that follows this opening part, so look to go a little faster than you want to through the 21-15-9


  • Just get on the machine and start moving after the final burpee
  • Coming off the 90 total reps, we can try to build speed as we go
  • Look to make your final 20 calories faster than your first 30 or so
  • Steady Opening 20 Clas
  • Build Speed For Next 15-20 Cals
  • Fast Final 10-20 Cals


  • Single Arm Russian Dumbbell Swings (30-20-10) Video
  • Equal Reps Odd Object Ground to Overhead Video

CFR Endurance WOD – 30 min cap

*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, skiing, 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.

For time complete…

80 KB swings 55/35
70 Cal Machine
60 Burpees
50 KB Swings 55/35
40 Cal Machine
30 Burpees
*Starting at 0:00, every 3 minutes complete 20 Abmat situps then resume where you left off, until you complete the workout

*Abmat situps – legs in a diamond shape, shoulders must touch ground at bottom, and at the top your shoulders must be past your hips = 1 rep