W.O.D. and Endurance Thursday 4/4/19


W.O.D. and Endurance Thursday 4/4/19

Special Olympics Regional Competition!

Where/When: CrossFit Republic this Saturday the 6th from 10:15AM – 3PM!

For those who do not know we have been offering training for the Special Olympics in powerlifting, the 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 please visit… https://www.crossfitrepublic.com/special-olympics-training/

Let’s make this thing larger than ever and celebrate the victories this team is going to see!

#SpecialOlympics #CFRCommunity


“If you set your bar at “amazing,” it’s awfully difficult to start.” – Seth Godin

Comparing ourselves to others is a double-edged sword.

We always want to learn from others. The inspiration and fuel we can draw is endless, and enormously productive.

But when we compare our current situation to someone who has already reached success, if can often leave us feeling like we lack the required resources to get started at all. We see their optimal setup, and we convince ourselves that we need “that” to thrive.

It can be so dismantling, that it becomes our excuse to not start at all. Fighting off the obsession of the perfect setup, it’s here where we just need to remind ourselves of the singular resource that matters: simple, hard, work. If we can become obsessed with just that, the rest tends to fall into place. The world-class set of golf clubs doesn’t teach a proper swing. Practice does.

An imperfect plan can always be improved, but obsessing over the perfect plan will never get us started.

*Due to the amount of positive comments in the CFR suggestion box and also outside messages about keeping GOAT day around on Thursdays, I will be programming GOAT days, twice a month with the addition of another WOD to give people an option. Today we will stick to a normal daily wod and an endurance wod like we have traditionally done in the past!

Conditioning WOD – 18 minutes

As many rounds + reps as possible in 18 minutes of…
3 Rope Climbs – 15′ white tape mark
15 Kettlebell Swings 70/55
30 AbMat Sit-ups


  • Big rope climb focus today
  • Essentially running a mini rope climb seminar
  • With simple movements like swings and sit-ups, we’ll spend most of our time working on climbing


  • The goal of today is to get better at rope climbs
  • In teaching, we’ll go through all the steps and variations to help us improve
  • While we want to improve, we still want to get a good workout in
  • Choose one of the variations we go over that allows you to complete the rope climb station in no more than 90 seconds (30 max per climb)
  • Other Options: 1/2 climbs, 2:1 seated rope pulls, 90 seconds of practice (on rope or sitting on a box), 7:1 ring rows


  • 20+ unbroken when fresh
  • 1-2 sets today


  • If short on ropes, stagger by 2 minutes or make this station a team of 2 workout by taking turns each rep



For the other two movements that aren’t rope climbs we’ll try and find some parallels that also carry over to the rope. On the kettlebell, we can think about simply just hanging onto the handle with the arms. They don’t do any other work except connecting us to the weight. The same will go for the rope today. Let the legs, core, and hips do the work. The arms are just there for the ride.


Pressing + Folding

On the AbMat sit-up, our focus is on pressing down with straight arms and getting small. If we press down on the rope with straight arms and bringing the knees to the chest, we are able to get up the rope in less pulls. The AbMat sit-up will be very similar to how we bring the legs up on the rope. Getting tall, getting small.


We’ll break the rope climb down into 4 parts today. Hanging from the rope, locking the feet, standing with the legs, and coming back down. For athletes, it’s important not to skip too far ahead. Most of the improvements you’ll see made have nothing to do with climbing the rope. If we can improve how we hang, how we lock, and the order of operations, climbing will naturally improve. Writing the movement prep progression on a whiteboard may be helpful for walking through these steps.


Hanging from the rope is exactly that. Hanging. The first step to the rope climb is establishing the “dead hang” with straight arms. It is common to see athletes bend the arms early here. This immediately turns the movement into an upper body pulling movement. This progression will serve to do away with the early arm bend that is so common with this movement.


After we jump, settle into our dead hang, and bring the knees up. The next step is to lock the feet using the “Fast J” – rope between legs then stepping their top foot onto the bottom foot, with the rope between the feet. Movement Prep for this can look like…
10-15 Foot Locks Siting on Box
3-5 Foot Locks Dead Hanging From Rope
3-5 Foot Locks Jumping + Dead Hanging From Rope


Once we get the foot lock down, it is now time to stand with the legs. If we don’t have a secure lock with the feet, we’ll be forced to use the arms to prevent us from sliding down the rope, so the lock takes priority. Think of these as air squats on the rope. Keep the pressure in the feet while maintain relatively relaxed arms.


The final part of the rope climb is coming down. For many athletes, this can be the hardest part. The main thing we want to think about is maintain friction with the feet. If the feet spread too wide, athletes will be working really hard with the arms. Spread the feet every so slightly to maintain a connection to the rope. That’ll help slow us down. As far as the hands go, going hand over hand or releasing and grabbing will be the two options.



  • Rope climbs are the main focus
  • The other two movements are speed bumps


  • Good movement makes these much easier
  • 3 of your best reps each time
  • Find a pace between reps that allows for good technique


  • Aim for 1-2 sets
  • You can recover on the sit-ups, so 15 may be the best option


  • Breathe through these and reload for the rope climbs
  • Keep the arms relaxed throughout the sit-up

*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, ski erg, rowing 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.

CFR Endurance WOD – 30 minutes

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

30 Shuttle runs (cones 20 ft apart)
30 KB Swings 55/35
30 Ring Rows
30 Abmat situps
30 Cal Row
*If not enough abmats for everyone, please be considerate and share and just find an open one when it’s time to do situps