W.O.D. and Endurance Tuesday 3/5/19


W.O.D. and Endurance Tuesday 3/5/19

Strength – 15 minutes

Build to a Heavy Set of 3 Strict Shoulder Press


  • Athlete can buddy up and take these out of the rack
  • Without any momentum on the first rep, we want to make the first one the best one
  • Squeeze the belly, butt, and quads tight to avoid an knee bend or bounce


“When are closed to ideas, what we hear is criticism. When we are open to criticism, what we get is advice.”

When was the last time you received constructive feedback?

And when was the last time you received negative feedback?

The second was a trick question.

The quote above describes to us that there is no such thing as negative feedback. Even in the most abrasive delivery methods, it is still valuable information that can better our next move. There is no such thing, as bad feedback.

Commonly, well-intentioned advice from a friend, co-worker or spouse can be taken as criticism. Our immediate temptation is to defend, or worse, argue. Recognizing this is a natural survival instinct is a good thing. Now we can combat it.

Next time we receive feedback, let’s listen. As obvious as that sounds, there will be a temptation to start to formulate a response, a justification, or an argument. If we are doing that, we aren’t listening. Strip away the emotion, recognizing that someone has stopped what their doing to provide us with thoughts that could only make us better.

Conditioning WOD – 16 minute cap

5 Rounds for time of…
20 Strict Presses 75/55 OR 10 Handstand Pushups (strict or kip 25s/abmat)
20 Alt. Stationary Front Rack Reverse Lunges R/L=2 75/55


  • HS Pushups today only if you are looking to compete in the sport and are very competent at them, with no scaling options necessary (RX- 25s/abmat)
  • Strict press focused two parter
  • We’ll choose our barbell weight based off the strict press
  • Should be able to complete 25+ when fresh
  • Looking for 2-3 sets within the workout


  • These are alternating reps
  • Stepping back, we’ll complete 10 reps on each leg
  • This should be very light
  • No more than 1 break during the workout

Elbow Position
Our focus today on both movements is dialing in the front rack position and bar path.

Setting up for the strict press, athletes can look to have their elbows ever so slightly in front of the bar. This will be different than the high elbowed push press or push jerk position. Since athletes aren’t using the legs here, elbows more underneath the bar allows them to better transfer energy from their arms into the barbell. Having the wrist locked out instead of bent back also enables a strong connection to the weight in their hand.

Bar Position
We don’t want to do any more work than we need to today. Getting the bar as high as we can on the shoulders shortens the distance we have to press. it is common to see athletes reset the bar low on the shoulders. Lets try and touch the weight where we would on a typical front squat when bringing it back down from overhead.

Head Position
Even with a good elbow and bar position, we still need an efficient bar path. If we were to press the bar straight up from the rack position without moving the head, we’d slam ourselves in the chin. Before the press, make a “double chin” and aim the bar for the nose. Return the head to neutral when the weight is overhead and reverse the process on the way down.

Elbow Position
The elbow position in the front rack reverse lunge should be close to the total opposite of the strict press. Rather than having a locked wrist and elbows underneath the bar, athletes can loosen the hands and wrists so that the elbows can move well in front of the bar. A constant upward pressure of the elbows throughout the whole lunge helps keep the bar from moving.

Bar Position
While the elbow position is different, the bar should still be resting as high as possible on the shoulders. If athletes are driving the elbows up correctly, they’ll actually be pushing the barbell towards the middle of the body. The closer it stays to the middle, the lighter it will feel.


  • Comes down to managing shoulder/front rack fatigue from the beginning
  • Maintain good points of performance on the strict press


  • 2-3 sets from the beginning
  • Avoid burning out early
  • Set yourself up for success in rounds 3-5


  • Aim for steady, unbroken sets
  • If you need to, take one break at the half way point
  • Never going to fail here, but holding the bar up can fatigue the shoulders
  • Going faster reduces time under tension

*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.

CFR Endurance WOD – 35 min cap

5 rounds for time of…

30/21 Cal row
24 Plate Overhead lunge R/L = 2 45/35
18/12 Cal Bike
12 DB Strict Press 35s/20s