W.O.D. and Endurance Tuesday 8/6/19


W.O.D. and Endurance Tuesday 8/6/19


“Adversity causes some to break. For others, it breaks records.”

In the very specific moment, adversity hurts. Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s not always a warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. Nailing a perfect squat snatch doesn’t make us better. Giving a flawless presentation at work doesn’t make us better. We learn when we make mistakes. When we miss, fall over, and get caught off guard. At our very basic biological level, this is how we adapt. Stressors are good for us.

That is, of course, if we them to our advantage. A lesson is useless if we apply it. To many, adversity = outcome. This happened, and that’s it. I didn’t get the job, because “the other guy was more qualified”. Let’s not stop there. Let’s accept the situation for whatever it is, and create an actionable step forward. Not a rose tinted, “the world is good” delusion, but rather recognizing that complaining or wishing things were different gets us nowhere. Instead, we’re going to take the challenge to earn greatness, out of something that once was not. This is the championship mindset.

Adversity + Response = Opportunity.

Strength/Conditioning WOD – 16 minutes

Alternating On the Minute for 16 minutes (8 Rounds):
Min 1: 12/9 Calorie Bike
Min 2: “X” Power Cleans

Rounds 1-2: 5 Power Cleans
Rounds 3-4: 4 Power Cleans
Rounds 5-6: 3 Power Cleans
Rounds 7-8: 2 Power Cleans


  • Strength and conditioning combined in todays “on the minute” style workout


  • On the first minute, athletes will complete a 12/9 calorie assault bike
  • Should be a calorie number that they can finish in 45 seconds in the early rounds, moving at a moderately fast pace
  • Adjust calorie number as needed to complete within the window


  • The second minute consists of heavier power cleans
  • Athletes will increase weight every 2 rounds, or as the rep number drops
  • We’ll plan these out ahead of time to minimize transition time
  • These do not have to be touch and go, although that is an option
  • Should be able to complete these in under 40 seconds each round
  • The score today is heaviest weight cleaned


  • If more than 13 athletes completing the daily workout, place the clock on 17 instead of 16 minutes and have a second heat start on the bike as soon as heat 1 gets off after minute one, and from there will just alternate until completion
  • If unable to Bike:
    • Equal Calorie Row
    • 200 Meter Run

Knee Bend
When setting up on the bike, athletes should maintain a slight bend of the knee at max extension. If athletes have to reach for the pedals at the bottom of each rotation, there will be a momentary lapse in their connection the machine. This makes for a really choppy and less powerful revolution. A proper seat height allows athletes to use their legs more effectively and transition quickly to and from the bike.

Catch Position
The power clean is an athletic movement that looks like a lot of other sports or activities. When catching the power clean, athletes should be in a balanced position that is similar to skateboarding or surfing. In this position, the hips are behind the knees, the chest is upright, and the core is engaged. This is a really good position to support the bar from. If the knees and hips shoot aggressively forward in the catch, the bar is not in a great supported position. This is more of a “power lean” than a power clean. Athletes can shoot the hips and knees forward under the bar because it get the body under the weight quickly, but in an unsafe way. Like yesterday on the thruster, we’ll hold our receiving position to hammer home the mechanics we’re looking for.


  • Two ways to approach the bike:
    • Move fast and get more rest
    • Move steady and spread your effort across the whole 60 second window


  • Two way to approach the cleans:
    • Go with touch and go reps to give yourself more rest and time to change the weights
    • Spread your effort out more with single repetitions from the very beginning

CFR Endurance WOD – 35 min

*Athletes, as the coach will have 2 workouts to follow, make sure you are watching the clock and rotate when needed!
*Athletes, please reduce reps, calories and run as needed to work approx 1:40 or less of each minute. Challenge yourself, but you need time to rotate and have a fighting chance at the next station!
*These types of workouts bring great results and challenge you on your rest periods. Enjoy!

Every 2 minutes on the minute for 32 minutes, complete…

Min 0:00-2:00 – 25/18 Cal Ski Erg
Min 2:00-4:00 – 25/18 Cal Row
Min 4:00-6:00 – 400m Run (10m=1 rep-estimate accordingly)
Min 6:00-8:00 – 25 Power Cleans 75/55

*Score will be total reps completed (if you did not complete all the reps, you will post in scaled)

*For those scaling the workout, may look something like, 20/14, 20/14, 200m run, 25 cleans 45lbs