W.O.D. and Endurance Tuesday 6/18/19


W.O.D. and Endurance Tuesday 6/18/19


“Person who chases two rabbits catches neither.” – Confucius

There are few things more powerful than our full focus.
And there are few things more destructive to our goals than a lack of focus.
If we chase the two rabbits, and they run in separate directions, which do we chase after?

This quote brings that dilemma in front of us, which in short is a lack of commitment to the most important goal(s) in our lives. This may very well be because we are trying to commit to too many goals.

It’s a common theme in goal making to overdo it. To choose eight, nine, or 10+ goals.
Great to be ambitious, but we need to recognize how that divides our efforts.
If we heading out to tend to the front lawn, we would never mow a quarter of the lawn, then move plant one or two flowers, and then transition to placing down some mulch before starting back on the lawn mower again. We would see one task through.

Have we set goals for ourselves? And if we have, how focused are we on our most important ones? Have we determined what those most important ones are, for when the two rabbits run in separate directions?

Strength – 20 minutes


Your scores today – Build to Heavy Sets of a 5 rep, 3 rep and 1 rep (5 and 3 rep touch n go)


  • Around 20 minutes to work up to the heavy sets of 5, 3, and 1
  • It will probably take the longest to get up to the heavy set of 5
  • Here is a potential time breakdown for each:
    • 8-10 Minutes for Heavy 5
    • 6-8 Minutes for Heavy 3
    • 5-7 Minutes for Heavy 1

Conditioning WOD – 15 min cap

15-12-9-6-3 reps of…
Deadlifts 225/155
Bar Facing Burpees


  • Two part, deadlift focused workout
  • Giving a little longer for the strength piece today, as we are building to 3 different sets
  • Adjust weight or rep scheme to complete the metcon in less than 15 minutes


  • Choose a weight that you could complete 25+ reps unbroken when fresh
  • Should be on the heavier side of light, but something you’d only break with once on the sets of 15 and 12

Good footwork make the barbell facing burpee much easier to navigate. Today, we’ll talk about an efficient way to get up and over the bar. Coming out of the burpee, the stagger step is a fast and easy to execute option. On the turn back towards the bar after jumping over, a cross step minimizes the amount of total steps we have to take to get back into position.

Hips Early
Our focus today on the barbell is fast hips. Once the bar passes the knee, we want to quickly push the hips forward for squeezing the glute as we push the bar against the body. This hips early also applies to the way back down. The hips are the first thing to travel back as we still continue to push the bar against the body. Fast and early hips allow athletes to lock on the weight quickly and stay in a good position.


  • Pretty front loaded workout
  • 27 reps in the first two rounds, with only 18 reps in the last three
  • Break up deadlifts and approach burpees in first two rounds to allow you to fly through the last three


  • First 2 Rounds: Be deliberate with these reps, looking to stay smooth and under control
  • Last 3 Rounds: Pick up the pace a touch or maintain pace from previous rounds


  • First 2 Rounds: Consider breaking these into two sets (8-7 for 15 and 7-5 for 12)
  • Last 3 Rounds: Try to hold on unbroken for these smaller sets

*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…

15/12 Cal Bike
15/12 Cal Ski Erg
15 Bar Facing Burpees
*Starting at 0:00, every 2 minutes on the minute you must stop where you are and complete 10 Deadlifts 155/105, then resume where you left off until all 5 rounds are complete…