W.O.D. and Endurance Tuesday 1/30/18


W.O.D. and Endurance Tuesday 1/30/18

Athlete Spotlight for January!

Name: Samantha Taylor

Hometown: Marionville, MO

Age: 35


When did you first start training at CrossFit Republic and what brought you to CFR?

I started in August the year the gym opened. It was a bribe, really. I didn’t think I would like crossfit or stay with it. But here we are 4 years later.


Tell us about your sports & fitness background:

I was a cheerleader in high school. Don’t laugh. Years later, once my daughter was old enough for it, I coached mighty mite cheerleading for her squad. Even when she was done, I ended up staying and coaching a total of 7 years.


How did you first get exposed to CrossFit?

A guy I was dating had just started. I thought it sounded nuts.


What was your first workout and how did it go?

I honestly can’t tell you what the workout consisted of. I only remember feeling sick in the parking lot before leaving. And still coming back 2 days later for more!


Favorite Movement/Least Favorite Movement:

I really enjoy lateral bar over burpees. Yes, it’s true. Least favorite, I am not a fan of overhead squats. At all.


What class time do you typically come to?

I’m all over the place. I have started 6AM this past week and plan to stick with it. But before that it was whatever day and time I could be there. Noon, evenings, open gym on Sundays sometimes.


What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?

Muscle tone and definition for sure. I have a squat booty where there used to be nothing. Lol!! The food I put in my body is different, too. Who wants to put junk in their body when they put so much into their workouts!? I’m in better shape and health than I was even as a teenager. I’m pretty sure I eat more on a daily basis than I did as a teenager, too. #allthefood


Please share with us any favorite CrossFit or CFR moments:

My first comp was the CFR comp. What a blast that was! Friday night lights! I don’t sign up for the open, but I do show up for Friday night lights!!! The most touching, and special moments, though, are watching friends get that PR. Whatever it is. From a 20 inch box jump to that crazy new back squat weight. I love to see people succeed.


Any advice for people just getting started or new to Crossfit?

Stay with it. It’s hard. You might cry. I have. But everyone around you will be cheering you and suffering with you. You won’t regret a single workout. I promise.

Skill/Strength/Conditioning – 35 minute running clock

*Write scores on board during rest times, as you storm through the workout

0:00 – 7:00 – Skill session – As many rounds + reps as possible in 7 minutes of…
20 Double-Unders, 1 Strict Handstand Push-up
20 Double-Unders, 2 Strict Handstand Push-ups
20 Double-Unders, 3 Strict Handstand Push-ups
Climb the ladder until time cap is reached

*RX for HSPUs would be 25lb plates under hands and abmat.  You may kip your handstand pushups but it will be considered scaling today

*Scaling HSPUs – use stacked abmats for strict, a kipping HSPU OR a strict barbell shoulder press at a weight of your choice –  to properly imitate strict HSPUs, make it challenging and post the weight used

*Scale DUs with 40 singles OR 40 PVC jumps (no bar hops)

12:00 – 24:00 – Every 2 minutes on the minute complete a set of Front Squats (from the rack) following this sequence as you go for a combined total (similar to last week- 7 sets)

4 – 3 – 2 – 1 – 2 – 3 – 4

*Track each weight you use for each set, add all sets together for a total weight completed.  If you miss or fail at a rep while attempting one of the following sets you must subtract 50 lbs off your final score as a penalty.  So pick your weight confidently and set the bar high!

(ex- 135+155+165+185+175+175+165 = 1155lbs)

30:00 – 35:00 – As many rounds + reps in 5 minutes of…

10 Hang Squat Cleans 95/65

15 Hand Release Pushups

Post 3 scores.  Rounds + reps achieved on the skills ladder, total front squat weight achieved, rounds + reps on last AMRAP!


*For newbies – the endurance class 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 or air biking.

*Coaches – start endurance WOD athletes when the daily workout begins

6 Rounds for time of…

15 Front Squats 75/55

15 Calorie Air Bike

15 Hand Release Pushups

15 Hang Squat cleans 75/55

50 Double Unders OR 50 PVC jumps