W.O.D. and Endurance Tuesday 8/27/19


W.O.D. and Endurance Tuesday 8/27/19


“I do not want to waste any time. And if you are not working on important things, you are wasting time.” – Dean Kamen

Imagine generalizing our lives into two categories:
Urgent things, and important things.

Urgent things are responding to text messages, emails, and putting out small fires throughout the day at work, home, and everywhere in between.

Important things are starting the journey we’re been putting off for 5 years.

Time is absolutely escaping us. We know we have limited time here. But too often, our actions don’t fall in line with that understanding. We get distracted by the things that truly aren’t important. And at the end of a day, we may find ourselves questioning, “what the heck did I do today? What did I actually accomplish?”.

Not a single person here hasn’t had that feeling. It’s good of us to recognize that we naturally default to the “urgent” things. They create the illusion of being more pressing, or worse, more “important”. But we know that’s not the case. Yet, we still allow ourselves to fall victim to the habit.

The truth is that the above won’t change on its own. We have to work hard… very, very hard… to put the important things first. But if we can cultivate that ability, to put first things first, every day will have purpose.

Let’s make that our aim.

Conditioning WOD – 30 minute cap

On the 10:00 x 3 Rounds:
200m run
25 Toes to Bar
200m Med Ball Run (use slam or med ball) 30/20
25 Wallballs 30/20
200m run


  • In this fast paced interval style workout, rounds begin every 10 minutes (0:00, 10:00, 20:00)
  • Following the last 200 meter run, athletes will rest until the next interval begins
  • The work should take somewhere between 6-8 minutes, leaving 2-3 minutes of rest
  • The score is the slowest of the three rounds


  • Choose wallball weights and toes to bar variations that allow you to complete the work in 2-3 quick sets
  • Note that the weight on the wallball is heavier than we typically use


  • If Unable to Run, Complete One of the Following:
    • 250 Meter Row
    • 14/10 Calorie Bike

Fast Feet
We can think about fast feet in both directions of the toes to bar. Bringing the feet down quickly after making contact with the bar can help keep the upper body and lower body in rhythm. Controlling the legs down can lead to pendulum swinging. On the way up, we can quickly kick the bar to increase the cycle time of the movement. This is more of a knee to elbow followed by a quick snap of the lower leg. Increased cycle time also means decreased time under tension, which can be helpful in a fast interval workout.

Movement Prep
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar

Movement Substitutions
Reduce Reps
Feet as High as Possible
Knees to Chest

Slow Down
Smooth is fast with the heavier wallball. Two things we can think about here is slowing down the ball and slowing down your breathing. Because the ball is heavier, it’s going to fall faster. Don’t let the heavy weight make you crash in the bottom of the squat. Think about absorbing the weight instead of quickly trying to dive to the bottom position. Catch, then squat. The second think we can think about is slowing down the breathing. Exhaling after throwing the ball can keep your breathing under control and help you hold on for larger sets. Find a rhythm to the squat and a rhythm to your breathing.


  • General work flow is about 6-8 minutes of work and 2-3 minutes of rest
  • With rest built in, move with a purpose as you’ll have some time to recover before the next round
  • Since the score is the slowest round, establish the pace you want to hold across the board in round 1


  • Run at paces that allow you to complete the toes to bar in wallballs in at few sets as possible


  • Aim to complete these two movements in as few sets as possible
  • 1 Set: 25
  • 2 Sets: 13-12
  • 3 Sets: 9-8-8
  • 4 Sets: 8-7-6-4

*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 – 30 min cap

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

21/15 Cal Ski Erg
15 Toes to Bar
21/15 Cal Row
15 Wall Balls 20/14
21/15 Cal Bike