W.O.D. and Endurance Tuesday 2/26/19


W.O.D. and Endurance Tuesday 2/26/19

Athlete Spotlight for February!

Name: April Wilkie
Hometown: Republic
Age: 48

When did you first start training at CrossFit Republic and what brought you to CFR?
I’ve known Jen and Macy for years, so when they decided to start CFR and move to Republic I was so thrilled to be on board since the beginning. Their leadership and desire to build solid community is unparalleled and I knew I wanted to be a part of it.

Tell us about your sports & fitness background:
My fitness journey started as a kid doing Jane Fonda workouts with my mom on VHS. Then I transitioned to running and going to the YMCA. I even did Jazzercise for a few years. None of those things gave me the results I desired or the community I craved.

How did you first get exposed to CrossFit?
I first started doing CF with Jen Mitchell at CrossFit Springfield over a decade ago. What started out as training with a friend soon turned into something I realized I didn’t want to live without. I had finally found a workout with proven results.

What was your first workout and how did it go?
One of my first workouts was wall balls and wall sits with a sandbag on my quads- and I still came back for more! I liked the feeling of being pushed beyond what I THOUGHT I could do- as we know with CrossFit, so often our bodies are capable of so much more than our minds think we are.

Favorite Movement/Least Favorite Movement:
Oh man, fave movement- that’s a tough choice! I love deadlift, push press and cleans. I hate wall balls!

What class time do you typically come to?
I love the 9AM class and seeing my friends but I also enjoy going other times so I can see different people that I don’t always get to see at the 9.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
I feel more confident and content with my body now more than I ever have. I always thought it was about being skinny, but now I realize it’s about being strong and healthy and I want to set that example for my kids.

Please share with us any favorite CrossFit or CFR moments:
I always love cheering my friends on- whether it’s at a competition or in a regular WOD. I also love encouraging others to accomplish what they don’t think they can- like helping a member get their first box jump because box jumps were so scary for me! There have been a few WODS I was in tears at the end of- it’s ok to cry at CrossFit!

Any advice for people just getting started or new to CrossFit?
My advice to new members would be to embrace where you’re at on the journey. Sometimes it’s hard to not look around and compare yourself to others and get frustrated with not being quicker or stronger. Each person is where they are at for a reason. Embrace it! Your journey is your own and you will be able to encourage someone else on their path if you embrace where you are at on yours. RX’ing a movement can be a great goal to have but it is not often obtainable for most- keep striving but also give yourself grace on the off days!

Strength – 10 minutes

Every minute on the minute complete 1 squat clean and jerk, finding a heavy 1 rep for the day. (10 reps)

*Increase in weight as you go
*Knowing as you reach the final minutes fatigue will settle in as you get heavy. Stay on the minute, as a new 1 rep max will most likely not happen with only 30-45 seconds of rest after each attempt.
*Do not game this. Once yo get heavy, stay heavy and work on technique.
*Those who are newer or have not done this movement in awhile could set a new PR but most veterans understand as you get to 80% and above of your 1 rep max, it’s hard to complete every minute and hit a new PR
*Technique while feeling a little weight is the key here., getting many of you ready for the Open workout on Friday, in the case it gets a little heavy

“Pursue one great decisive aim with force and determination.” – Carls Von Karlswich

Choice is one of the most powerful things we have as human beings.
But hiding in that power, is also one of the most destructive forces imaginable.

Ironically enough, the missing link to accomplishing that “thing”, is choice… specifically, the lack of it.

A different thought process from the quote above, is to stop trying to do everything.

To be able to stand in a room with a thousand doors, and close 999 of them. To choose, which will never be the slightest bit of an easy task, where to apply our full focus.

Are we trying to do too much?

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
16 DB Goblet Squats 50/35
20 Toes To Bar
24 DB Alt. Hang Clean and Jerks 50/35 R/L=2


  • Choosing our weight based off this movement
  • Should be a load we can go 30+ unbroken when fresh
  • One dumbbell, Alternating arms every 4 reps
  • 12 reps total per arm
  • If low on DBs due to larger classes, although a little tougher, find a KB of similar weight for this and goblet squats


  • Using one dumbbell for this movement as well
  • Held in front of the body with hands cupped under the top bell
  • Ideally getting these done in 1-2 sets per round

3 Points of Contact
Something we talked about last week that will benefit us greatly today is finding 3 points of contact with the upper body.

Those three points of contact are both hands underneath the top bell and the chin. To get the hands underneath the bell and get one part to touch the chin, we must first make sure the forearms are completely vertical. If the forearms are angled forward or the hands are too wide, we’ll likely lose this third point of contact.

The upside of the three points of contact is that we take some strain off the shoulders and allow the legs to do the majority of the work.

On the dumbbell, we’re also looking for three points of contact. Both hands will rest under the top bell. The final point of contact is pressing the top bell against the chest to create the third area of support.

A good rule of thumb is to exhale at the finish and inhale during the squat. Put more simply, we breathe out upon standing and breathe in while we’re squatting. While it doesn’t have to be perfect, simply bringing our attention to the breathe will help improve performance and focus.

Lower Body

On the dumbbell hang clean and jerk, the hips swing the bell to the shoulder and the legs jump the bell overhead. We can think of this like a Russian Kettlebell Swing combined with a push press or jerk.

Same process here as far as breathing goes. We can exhale at the finish, and inhale during the recovery. The bell overhead is the finish position of the hang clean and jerk.

Push for big sets here
While one side is working, the other is resting
Think 12 per arm instead of 24 total

Aim for 1-2 sets here
Get to 8 reps and make a judgement call

*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 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.


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

2,4,6,8,10,12… and so on climbing by 2 reps/cals…
(final score is the round you are on + reps; example- 10 + 8)

Squat Clean and Jerk 95/65 (you may thruster if you like)
Calorie Row
Toes to Bar
Calorie Bike