W.O.D. and Endurance Tuesday 9/10/19


W.O.D. and Endurance Tuesday 9/10/19


“I fear not the man who has practiced 10,000 kicks once, but I fear the man who has practiced one kick 10,000 times.” – Bruce Lee

We would all come to quickly agree that quality repetition, through honed, focused practice, breeds mastery. We recognize this in application to our squat snatches, our double-unders, and every other movement in CrossFit.

What we don’t always talk about, is how this concept applies to our personal lives.
We are quick to see that we need more practice reps on the double-under to get better.
Can we be just as quick to identify we need more repetitions on being more forgiving?
On being more receptive to feedback?
On maintaining an open-mind, despite having our own strong opinions?

These are attributes we all want, and agree that we should work towards.
But just like the double-under – they too need hundreds, and thousands, of repetitions.
And even when we think we’ve got it down, the moment ease off the repetitions… away goes the skill. “I lost my double-unders”. The most challenging skills in life are highly perishable.

What qualities outside the gym, could use more repetition?
Our first step here is taking the critical look on ourselves.
We do it often from the athletic standpoint, identifying our weaknesses.
Let’s now do the same, but from a character standpoint.

And much like how we would pick up the jump rope and get to work… let’s do the same.
Seek out the repetitions.

Conditioning WOD – 30 minute cap

Dumbbells: RX- 50s/35s

For Time:
1000/700m Row

12-9-6 reps of…
Double Dumbbell Deadlifts
Double Dumbbell Push Press

1000/700m Ski Erg

12-9-6 reps of…
Double Dumbbell Deadlifts
Double Dumbbell Push Press

50/35 Cal Bike


  • The meters on the row/ski separate the two identical dumbbell couplet pieces
  • Looking to choose weights and distances that allows athletes to complete the work in under 25 minutes


  • Choose a moderate dumbbell weight that you’ll complete the push presses unbroken throughout
  • For the deadlift, only one head of the bell has to touch the floor on each rep


  • Stagger atheletes by 4-5 minutes if short on rowers (2 heats) putting a 25 minute running clock if needed

With deadlifts also in the workout today, we can use our form there as a reference point for the catch position on the rower. As athletes reach the handle in, we want to maintain the same points of performance we would on the deadlifts. We’ll have athletes hold the catch position at the start with feet out to really feel out these mechanics. The three main things we can look for are:

  • Heels Down
  • Vertical Shin
  • Neutral Spine

Wall Drill
Two drills today for our dumbbell movements. The dumbbell drill against the wall is designed to help athletes feel out a solid hip hinge position. During the deadlift, the hips go back first to load the posterior chain, establish a vertical shin, and maintain balance. This drill also helps athletes keep the hips above the knees, as it is very common for dumbbell deadlifts to get pretty “squatty”. For this drill, athletes can set up about a foot from the wall and slowly send the hips back until the butt makes contact.

Wall Drill
The pressing version of the wall drill is designed to teach athletes to keep a vertical dip, straight bell path, and solid finish position. The wall is there to provide some tactile feedback. For this drill, the toes will be in contact with the base of the wall. If the dip or the press is forward, athletes will make contact with the wall. We’re looking an upright dip and for the elbows to finish by the ears, not out in front of the body.


  • Move at a pace on the first two efforts that you could hold for a 10+ minute effort
  • This will be slower than athletes 2k pace
  • Push the bike more than the first two, as there is no work to follow


  • Try to go big on the deadlifts and unbroken on the push press
  • Rest as needed with one rep remaining on the deadlifts to minimize extra reps and to go big on the presses
  • For Example:
    • 11-1 Deadlifts, 12 Push Press
    • 8-1 Deadlifts, 9 Push Press
    • 5-1 Deadlifts, 6 Push Press

*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

For time…

800m Run

21-15-9 reps of…
Barbell Deadlift 95/65
Barbell Push Press 95/65

400m Single Arm KB Farmers carry 55/35

21-15-9 reps of…
Barbell Deadlift 95/65
Barbell Push Press 95/65

800m Med Ball run 30/20