W.O.D. and Endurance Tuesday 1/26/21


W.O.D. and Endurance Tuesday 1/26/21

“Life isn’t about waiting for the storm to pass… It’s about learning to dance in the rain.” – Vivian Greene

Let’s not wait for the perfect time.
Let’s instead just create it.

“Just start”. We’ve used this approach in our strategy pieces. As we transition from the double-under rope to the wallballs, let’s just start. If we can remove that moment of hesitation, we quickly find those first repetitions are always there… and more. We surprise ourselves with a set of 15 reps, when we could have bet our lives that we might fail the first.

We can either await the picture perfect moment, or we can get outside and create it.

Strength – 15 minutes

On the 1:30 for 10 sets:


  • Sets begin every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30-12:00-13:30]
  • Each lift should be challenging, so it’s important to start with enough weight on the bar
  • Look to build in weight as the sets move along
  • We can add a little weight every jump or with each decrease in reps
  • Try to get around to each athlete for feedback during this time

Conditioning WOD – 15 minutes

On the 3:00 x 5 Rounds:
10 Strict Press (95/65)
30 AbMat Sit-ups OR 15 Toes to Bar (both RX)
Max Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • The strict press is the focus of this two-part workout
  • We’ll begin the day with a 10-set strength piece
  • Sets begin every 90 seconds [0:00-1:30-3:00-4:30-6:00-7:30-9:00-10:30-12:00-13:30]
  • Look to build in weight with each set, working to a heavy single for the day
  • We’ll complete an interval style triplet following the strength piece
  • Rounds begin every 3 minutes [0:00-3:00-6:00-9:00-12:00]
  • You’ll row right up until the next three minute window begins
  • Your score is the total calories accumulated over the 5 rounds
  • You can expect to have about 1:00-1:30 on the rower for each round


  • Choose a light-moderate strict press weight that you can complete in 1-2 sets per round

GENERAL WARM-UP [5:00-12:00]
1 Minute Easy Machine
1 Minute Alternating Bird Dogs Video
45 Seconds Moderate Row
45 Seconds Plank Shoulder Taps Video
30 Seconds Faster Row
30 Seconds Down Dog Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

TEACHING [12:00-15:00]
Stance and Grip

  • The strict press is the big movement today so well direct out focus here
  • The first thing to consider is stance and grip:
  • Stance: Feet at Hip Width
  • Grip: Hands Just Outside Shoulders
  • We could go wider with the hands to limit range of motion, but at heavier weights this will likely negative impact our pressing power Nose Straight Back
  • The head is in the way of our bar path to an overhead position
  • This first thing we have to do is get the head out of the way
  • Instead of pointing the nose towards the sky, look to push the nose straight back and “make a double chin”
  • This keeps our back neutral and bar path straight
  • Check out the Daily Video for a visual of this teaching point Movement Prep
  • 60 Seconds Slow PVC Strict Press
  • 6 Barbell Strict Press

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weights:
9 Calorie Machine
6 AbMat Sit-ups
3 Strict Press

STRATEGY + WOD [40:00-60:00]

  • Aim to complete these in 1-2 sets each round (10 or 5-5)
  • If you know you’ll need to break them at some point, it may be helpful to do that from the beginning to save the shoulders


  • Push the pace through the sit-ups to gain more time on the row


  • Single Dumbbell Strict Press Video
  • Single Dumbbell Goblet Strict Press Video
  • Odd Object Strict Press Video
  • Push-ups


  • Sit-ups with Feet Anchored

CFR Endurance WOD – 30 minutes

*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.

0:00 – 5:00
Max Calorie Machine

5:00 – 25:00
As many rounds + reps as possible in 20 minutes of…
20 Strict Press 45/35 (barbell)
20 Abmat Situps OR 10 Toes to Bar
20 Ball Slams 30/20

25:00 – 30:00
Max Calorie Machine