W.O.D. and Endurance Tuesday 5/21/19


W.O.D. and Endurance Tuesday 5/21/19


“Don’t bunt. Aim out of the ballpark.” – David Oglivy

One of the most dangerous things we can do in life: to dream too small.

Dream big.

Allow ourselves to dream at that level. To dream for the fences. To believe, that we have everything we need to make it happen – we just need to start. Because it’s the truth. We have just as much as the last great had when they started, and just as much the next in line. What will be different, is what we do with it.

Believe that you are worthy to have this dream. That’s where it starts.

What stops dreamers from dreaming big is this: fear.
We believe that it’s too big of a goal – that we don’t have what it takes. That it’s out of reach. Too much. That in and of itself, is death of the dream. It’s a self-fulfilling prophecy from that specific point forward, as we can’t accomplish what we can’t believe.

Yet we can change all of that, if we so only choose.
If we choose to believe that we are worthy to dream big.
To believe that we CAN learn the skills.
To believe that we CAN build the capacities.
To believe that our actions, our relentless work, CAN make a difference, pushing us towards that dream.

If we don’t believe it will make a difference, it’s all a moot point. It doesn’t start with the dream, it starts with belief. The belief that you deserve to step up to the plate, and put the ball over the fences.

Strength – 15 minutes

Build to Heavy Set of 5 Back Squats

  • 15 minutes to build in weight
  • Looking to hit about 1-2 warmup sets and 3-5 working sets
  • Works out to about one set every 2 minutes

Knee Control
Knee control is a focus of the back squat. We’ve felt out the single leg drive and knee control on both the rower and the walking lunge. With a barbell on our back now, let’s put it all together and keep the knees tracking out during our strength portion.

Conditioning WOD – 18 min cap

21-18-15-12-9: Row Calories
50ft KB 55lb Overhead Walking Lunge After Each Set

27-24-21-18-15: Row Calories
50′ KB Overhead 70lb Walking Lunge After Each Set

*KB is single arm – one arm 25ft down, switch arms, then lunge 25ft back


  • Two part, lower body focused workout
  • Looking to last no more than 16 minutes (18 min cap)


  • Note the difference between the mens and women’s calories
  • Women: 75 total
  • Men: 105 total


  • 50 feet of lunges after each round – cones set up 25ft apart (5 sets total)
  • Back knee hits the floor, with the hips at full extension between each step. Back knee must cross 25ft line before turning around or finishing

Single Leg Rowing
With another single leg movement in the workout in the walking lunge, we’ll feel out some single leg rowing as well. Only pushing with one leg accomplishes a few things. Since we are moving nearly twice the weight with one leg, it helps athletes better feel out what it is like to push with the legs. Being asymmetrical by nature, it can also help athletes notice if they are pushing more with one leg than another, which will be helpful when both feet are back in there.

Coaches – possible movement prep if desired
20 Seconds Right Side Row
20 Seconds Left Side Row
20 Seconds Both Legs Row

Knee Control
Our focus on the walking lunge today is knee control of both the front knee and the back knee.

For the front knee, we want to make sure that the knee is tracking over the outside toes. If the knee is caving in during movement prep, it’s likely going to do the same thing on our back squats and during the workout.

As far as the back knee goes, we want to touch the ground on every rep in a controlled manner. Kissing the knee off the ground in a better way to explain it, as that causes athletes to control the descent towards the ground with their muscles and not just let gravity slam them to the floor.


  • The row takes up the majority of the time in the workout
  • That is where we want to put the majority of our effort, with the lunges serving as our “breaks” between rounds


  • We can expect to be rowing for around 7-8 minutes total
  • Push outside your comfort zone here, trying to hold something around your 2k pace
  • If you don’t know what that is, just find a moderately aggressive pace that you could hold for 7-8 minutes


  • This is your recovery station if you can treat it as such
  • Far less important during the high calorie rounds
  • We can push the pace a little more around the small numbers if it’s there

*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

For time…

Buy In: 75/55 Cal Row
3 Rounds of…
30 Back Squats 95/65
30/20 Cal Ski Erg
30 Stationary Lunges Single DB Overhead 35/20 R/L=2
30 Shuttle Runs (25 ft apart)