W.O.D. and Endurance Thursday 12/12/19


W.O.D. and Endurance Thursday 12/12/19

Only 7 DAYS LEFT of our Food drive for the Ash Grove Food pantry. If everyone just brought a couple cans, boxes, or packages of food to drop at the front, we would need a truck or two to handle it all! They are need of big time help. Thank you for anything you can do… it would mean a lot to them.

“Our greatest fear in life should not be failure. Our greatest fear in life should be succeeding in things that don’t matter.” – Francis Chan

One of life’s greatest tragedies: we tend to think that things will be different if we achieve more, win more, or make more money. But if those things have never changed us before, even if we win the world… would it change us today? Like thirsty people guzzling salt water, it’s a never-ending cycle that does not lead to fulfillment.

Yet we can work tirelessly for that next finish line, putting all of eggs in that basket, wishing, hoping, and working tirelessly to get there. One of our greatest fears, as written in the quote above, is to get there, and to realize… we didn’t climb the right ladder. It didn’t bring us to where we wanted to be. How we wanted to feel.

It always boils down to this – the quality of our relationships, the positive influence we impart on others, and who we become in the process. Hustle is crucial, but placing first things first is absolutely vital. Which ladder are we climbing today?

Conditioning WOD – 20 minutes

On the 4:00 x 5 Rounds:
25/20 Calorie Bike
10 Toes to Bar
5 Deadlifts

Build in Deadlift Weight


  • This is a conditioning workout with strength built right in
  • Athletes will build in deadlift weight across the five rounds
  • The aim is to choose heavy weights, but loads that you can complete unbroken every time
  • The score today is the heaviest weight lifted
  • Rounds begin on the 0:00 – 4:00 – 8:00 – 12:00 – 16:00
  • Athletes should choose reps numbers and variations that allow them to finish the work around the 3 minute mark
  • This gives them 1 minute to recover for the next round and change out weights
  • Below is the rough guideline of max time we want to spend on each movement:
  • Bike – 1:45
  • Toes to Bar – 1:00
  • Deadlifts – 0:15
  • Total Time: 3 Minutes of Work


  • It is best to plan out your deadlift weights ahead of time to take away any thinking during your rest period
  • This will help you plan the weights needed to get to each load
  • A good place to start and build from may be around 60% of your 1RM deadlift


  • If short on Bikes, stagger heats by 2 minutes
  • If unable to Bike, complete one of the following:
  • Equal Calorie Row

Grip is the theme of our three movements today. On the bike, it’s not about how we grip the handles, rather how hard we grip the handles. With faster efforts on the bike, there is a tendency to tighten everything up from head to toe in order to go faster. This sometimes means “death gripping” the handles. Understanding that we have double unders and deadlifts after, lets be aware of tension in the hands. Relaxing the grip a touch can lead to more efficiency on the rope and bar to follow.

Probably the most effective grip with deadlifting heavier weights is the mixed grip. This means that one palm is facing the body while the other faces away. This secures the weight best because as the bar is rolling out of one hand, it rolls into the other. More experienced athletes may be familiar with the mixed grip, but this is always good to touch on for the athletes who don’t use it. There is a place for double overhead deadlifts in training, but in order to maximize performance today, mixed grip is likely best.


  • There is no time score to today’s workout, as the score is heaviest load lifted
  • That being said, we don’t want to take the bike and toes to bar easy
  • The way to get the most of this workout is to work hard on the first two movements before lifting a heavy barbell

BIKE & Toes to Bar

  • Aim for a fast pace on the bike, but one that you see yourself holding later on
  • Minimize sets on toes to bar, ideally shooting for 1-2 sets


  • As briefed before the workout, let’s try to keep these sets of 5 unbroken
  • Especially as the weight gets heavier, don’t necessarily rush right from the rig to the bar
  • It’s more important to lift the weight well than it is to lift the weight quickly, so take a few composure breaths and set yourself before picking the bar up

CFR Endurance WOD – 30 minutes

As many rounds + reps as possible in 30 minutes of…

200m Med Ball Run 30/20
20 Toes To Bar
20 Deadlifts 155/105