W.O.D. and Endurance Tuesday 10/10/17


W.O.D. and Endurance Tuesday 10/10/17

Your newest CFR Coach!

Landon Sullins




I grew up on a 500 acre ranch in a small town called Valley Springs in Arkansas. I was raised by a single mother who worked hard every day at multiple jobs to make sure I could participate in athletics and really enjoy a care free life. It is because of her hard work and relentlessness that I am who I am.


My athletic background is in basketball and baseball. I excelled at both during high school and ultimately decided to play baseball in college. I played at Arkansas Tech University for 4 years, a mid- sized Division II school. During my time there we set many school records as a team. As for me personally, I was all-conference twice, all region twice, nominated for a gold glove once, and my last year I was named an All-American. I also am in the top 5 in our records books for games played, RBIs, career hits,  and several other categories. I do not pretend that this was all my own doing, it was not. I was most definitely blessed with ability that I cannot provide for myself, but can only come from above.


The most important part of my time at Arkansas Tech is meeting my wife, Amy. Many of you know her because she also works out here. After college we moved to Texas for her to complete grad school. We thought we would be in Texas forever, but circumstances changed and we made the move to Missouri in March of 2017 ; our 5th move to our third state in just 4 years.


As for crossfit, I was that person who said “crossfit is dangerous, people get hurt doing that crazy stuff.” Then I read an article about crossfit and techniques that made some valid points, which made the competitor in me want to try it and see for myself. The only thing holding me back was the prices in Texas, so once we moved here and I looked into it and saw how reasonable Macy was I decided to give it a try. From the moment I walked in I could tell CFR was an anomaly. I felt at home, a part of something that was making an impact in a community. I couldn’t stop talking about it, Amy got sick of me talking about it, so she joined!  I knew eventually I wanted to become an even bigger part of this movement. I have three main goals as a coach here at CFR: Be an encouraging voice in the box, teach proper mechanics so we can all move more efficiently, and to expel the cloud of fear that crossfit can have on new crossfitters.


In my professional life I am a Sales Agent for State Farm. This is a whole new career for me, and it is very challenging, but I love it. There is a stigma on insurance agents just as there is on crossfit, people see insurance agents as “sharks” and only caring about money; but again for me it is about helping others. Knowing that because I sold someone a form of protection over their life and that it came in handy in a time of need is why I do it.


“Fear is not real. The only place that fear can exist is in our thoughts of the future. It is a product of our imagination, causing us to fear things that do not at present and may not ever exist. That is near insanity. Do not misunderstand me danger is very real but fear is a choice.” – Will Smith


Jesus said, “why are you afraid? You have so little faith?” Then he got up and rebuked the wind and the waves, and suddenly there was a great calm. – Matthew 8:26

Reminders – 

  • Yoga every Tue at 7:30PM and Thur at 10:15AM

  • CFR Endurance workouts every Tue and Thur during daily WODs for anyone wanting a longer burn with lighter weights, longer time domain, with running or rowing mixed in.

  • Keep checking in to CFR on Facebook, as every check in is a donation that CFR gives toward each month’s cause!  This month is for #BreastCancerAwareness!

Strength/Skill Conditioning – 16 minutes

4 sets of …

Single-Arm KB Row x 8 reps each arm (video below – heavy as possible while maintaining form)

Rest 60 seconds

Double-Under/Single Work 45-60 sec  RX – aim for 20reps in 60 sec;  Comp Rx- Unbroken 30 reps

Rest 60 seconds, then repeat 3 more times

*KB row, you should bend over at slight angle and put opposite hand or elbow on leg for support, then start with the KB on the ground and with a strict pull, pull the KB close tothe chest where your elbow is above your back, and then lower again = 1 rep

*Use the Double Under time, to master the double under or get better at your singles.  If you have already mastered your DUs, aim to hit at least 20 within a minute for RX, or go for an UNBROKEN 30 for Comp Rx



Conditioning WOD – 14 minutes

*Use same KB for all movements

Complete as many rounds and reps as possible in 14 minutes of:

16 KB Swings 55/35  Comp Rx 70/55 

14 Wall Balls 20/14

12 Single-Arm KB Push Presses (6 each arm)

Post weight used for majority of KB row, scaled, RX or CompRX on Double under work, and rounds + reps on WOD!

CFR Endurance – 40 min time cap

For newbies -Endurance is offered every Tue/Thur during daily WOD!  Longer workouts, lighter weights, with added running or rowing

*Coaches start the Endurance crew when the Strength/skill conditioning starts for the daily WOD

For total time…

Buy In: 40 Calorie Row


4 Rounds of…

20 KB Swings 55/35

18 Wall Balls 20/14

16 KB Push Press 55/35 (8 each arm)

14 Double Unders (2:1 Singles)


Buy Out:  20 Cal Row

*If rowers are all taken at any given time when needed, you may either wait or sub 1:1 with KB Sumo Deadlift highpull 55/35 OR 1:1 Burpees OR if not raining, 400m run for every 20 calories