W.O.D. and Endurance Tuesday 11/3/20


W.O.D. and Endurance Tuesday 11/3/20


Name: Tami Gray

Hometown: Halltown, MO

Age: 42

When did you first start training at CrossFit Republic and what brought you to CFR? I first joined CFR February 2018. I was in the FIRST learn to class in the new building. I had a gym membership at a local gym but knew group workouts always do better for me. I had done Combat fitness years ago and loved the community fitness aspect and was hoping it would be the same… I was so happy to find out it was so much better!

Tell us about your sports & fitness background: I grew up playing basketball, softball, volleyball, and track. After I graduated high school, I have only played volleyball on a few adult recreational teams. As my kids got to the age to play in different sports, I have coached and assisted on some of their leagues.

How did you first get exposed to CrossFit? I don’t really recall how I first got exposed. I just knew I had heard about it years ago. Tara Norman unknowingly influenced me the most with her check-ins on social media that she did. I thought it looked like something I would enjoy. It wasn’t until a couple of years later when the owner Macy Mitchell was getting ready to move into this building and ran a special that I finally got on board.

What was your first workout, and how did it go? My first WOD was as many rounds as possible of 18 Cal Bike, 18 wallballs, 18 dumbbell snatches, 18 box jumps, 18 hand release push-ups. I scaled the push-ups, snatches to #10, and wallball to #10, and I am sure I felt like death when I finished.

Favorite Movement/Least Favorite Movement: My favorite movement is a tie between The Snatch and Back Squats. I just love the challenge of the snatch, and back squats have always something I have been strong in. My least favorite movement is probably running. I know I complain the most about a workout if it includes running of any kind.

What class time do you typically come to? I am generally a 9am class person, but I have often hit many of the afternoon classes as well.
What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? When I began CFR, my weight was around 180lbs. I wasn’t at my heaviest, but I had gained a lot of weight I had lost a few years prior. I did not have a lot of energy, and my joints would often hurt. I am now at 150#. I am leaner than I have been in 20 years and have muscles that I have never seen before. I can also do things I never thought I could do. Before CFR I had never done a pull-up in my life. Now, that is one of many movements I can do that I had never done before.

Please share with us any favorite CrossFit or CFR moments: I have so many amazing CFR moments. My favorites include my first competition with Chrisy and Ashley. We had so much fun together. Team WODs with April and Chrisy. Racing against April has got to be some of the most fun WODs in Competitors’ class.

Any advice for people just getting started or new to CrossFit?Trust the process, and don’t be afraid to ask questions and scale. Everyone here is on their own journey. Don’t get caught up in what they are doing and risk hurting yourself.

#AthleteOfTheMonth #Fitness4Everyone #Results #CFRFamily

“Your actions speak so loudly that I can’t hear what you’re saying.”
It’s not about what we talk about, but what we tolerate.
When we think of our greatest role models, those we truly look up to in life, there’s a consistent commonality we’ll notice… their action under adversity. They achieved something great, under incredibly hard circumstances. They overcame a specific challenge in their darkest hour. And for that, we remember them.

Our identity isn’t shaped by the good times… but the challenging ones. In those moments, it’ll never be about what we say, but what we do.

Strength – 10 minutes

*Please know the stimulus of this section today. We have a large amount of deads and KB swings in the workout which means your back could be compromised if we do too much heavy loading. Please follow this closely to prime your nervous system, feel some weight for the workout, but not put you at risk. If you do not know your 1 rep deadlift to base percentages on, please use the keywords to describe what the weight should be

Every 2 minutes on the minute for 10 minutes complete this progression below…

0:00 – 7 Touch n Go Light moderate weight (45% of 1 rep)
2:00 – 5 Touch n Go Moderate Weight (50% of 1 rep)
4:00 – 3 Touch n Go Moderate Weight (60% of 1 rep)
6:00 – 3 Touch N Go Moderate Heavy Weight (65% of 1 rep)
8:00 – 1 Rep Heavy Weight (80% of 1 rep)

*Post your 80% of your 1 rep score and then in the notes mention the 1 rep max you were basing it on and your previous sets. (ex – score = 400lbs off of a 500lb max. Working sets were 225, 250, 300, 325, 400)

Conditioning WOD – 20 min cap

For time complete…

30-20-10 reps of…
Deadlifts (225/155)
Box Jumps (24″/20″)

Directly Into…

Kettlebell Swings (70/55)
Machine Calories

*Women’s calories on the machine are: 7-14-21

WORKOUT BRIEF [0:00 – 5:00]

  • We have two back-to-back couplets for today’s workout
  • This piece is fairly posterior chain dominant, which creates some interference between all 4 movements
  • This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue
  • You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and row calories (no rest between)
  • The workout flows like this:
    30 Deadlifts
    30 Box Jumps
    20 Deadlifts
    20 Box Jumps
    10 Deadlifts
    10 Box Jumps
    10 Kettlebell Swings
    10/7 Calorie Row
    20 Kettlebell Swings
    20/14 Calorie Row
    30 Kettlebell Swings
    30/21 Calorie Row
  • Note that the women’s calories on the machine are: 7-14-21
  • Your score is the total time it takes to complete all the listed work
  • We expect this two-part workout to take between 12-20 minutes to complete


  • Looking to choose a moderate barbell weight that you could complete for 25+ unbroken reps when fresh
  • The weight shouldn’t be as much of a factor as the higher volume of reps are
  • With higher reps, if you’re on the fence between two weights, opt for the lighter one


  • These are standard box jumps, so we’ll finish at full extension on top of the box
  • Jump up to the box for “RX”
  • We recommend stepping or jumping down instead of the riskier “rebounding” option


  • These are full swings that finish all the way overhead
  • Choose a weight that allows you to complete the bigger sets (20-30) within 2-3 sets

GENERAL WARM-UP [5:00-12:00]
1 Round
1 Minute Machine
1 Minute Down Dog Video
1 Minute Box Step-ups Video
1 Minute Kettlebell Deadlifts (30 Seconds Each Side)
1 Minute Machine

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

MOBILITY [12:00-15:00]
Pigeon Pose + Lat Reach: 45 Seconds Each Side

Drop Ankle Stretch: 30 Seconds Each Side

The knees will be our focus on all four movements today. In the box jump, let’s think about keeping the knees neutral on both the jump and the land. The goal here is to prevent the knees from caving in. Driving the knees slightly out as you load back and land on the box can be helpful in keeping a good knee position.

Movement Prep
5 Low Box Jumps
5 Workout Height Box Jumps

The kettlebell swing and deadlifts are both hinging movements. As you load back, the goal is to see the loops of your laces. This vertical shin position allows for proper posterior chain engagement and the most efficient path for the barbell and the kettlebell.

Kettlebell Swing Movement Prep
With Lighter Weight:
10 Kettlebell Deadlifts
5 Russian Kettlebell Swings
5 Kettlebell Swings

Deadlift Movement Prep
With Lighter Weight:
10 Deadlifts

Build to Workout Weight

PRACTICE ROUND [25:00-30:00]
1 Round
With Workout Weight:
3 Deadlifts
3 Box Jumps
3 Kettlebell Swings
3 Calorie Machine

STRATEGY + WOD [30:00-60:00]

  • We’d typically try to move faster as the reps drop, but we immediately transition from the 30-20-10 to the 10-20-30
  • For this reason, let’s look to spread our efforts across the two 120-rep couplets
  • Each movement has a posterior chain element to it, so there will be some interference
  • That being said, let’s look to find a good break-up plan from the beginning
  • One plan that might work well is to break the weighted movements while finding a steady state on the box jumps and row calories
  • Somewhere between 2-4 sets will be ideal for the deadlifts and the kettlebell swings:
  • Set of 30: 15-15, 10-10-10, 15-10-5, 8-8-7-7
  • Set of 20: 10-10, 8-7-5, 5-5-5-5
  • Set of 10: 5-5, 4-3-3


  • Equal Reps Double Dumbbell or Kettlebell Deadlifts
  • Equal Reps Single Dumbbell Deadlifts Video
  • Equal Rep Odd Object Deadlifts Video


  • Equal Reps Jumping Lunges
  • Equal Reps Single Dumbbell Reverse Lunges


  • Equal Reps Single Arm Russian Dumbbell Swings Video
  • Equal Reps Odd Object Ground to Overhead Video

Extra Work- before or after class

Bike Conditioning
On the 2:00 x 3 Sets: 20/15 Calorie Bike
On the 1:30 x 4 Sets: 15/12 Calorie Bike
On the 1:00 x 5 Sets: 10/8 Calorie Bike

CFR Endurance WOD – 30 minutes

As many rounds + reps as possible in 30 minutes of…
*Record rounds + reps and in notes mention what deadlift weight you had achieved. See how far you can get!

25/18 Calorie Machine
20 KB Swings 55/35
15 Box Jumps 20″
10 Deadlifts (increasing in weight each round)

*Deadlift weight each round –

  1. 95/65
  2. 135/95
  3. 155/105
  4. 185/125
  5. 205/135
  6. 225/155
  7. 245/165
  8. 265/185