W.O.D. and Endurance Tuesday 9/29/20


W.O.D. and Endurance Tuesday 9/29/20

Name: Tyler Marshall

Hometown: Springfield, MO

Age: 32

💥When did you first start training at CrossFit Republic and what brought you to CFR? I first started training at CFR in October of 2016. I had been doing CrossFit on my own for a couple years and wanted to join a gym to get that “community” feel. Plus the extra motivation was nice as well.

💥Tell us about your sports & fitness background: I played football, basketball, track, and golf throughout high school. I went on to play football at William Jewell College.

💥How did you first get exposed to CrossFit? How did I first get exposed to CrossFit? Funny story… I was working at Boonville Correctional Center and one of the inmates, who knew I loved sports and fitness, showed me a “CrossFit” workout and the rest is history.

💥What was your first workout and how did it go? I remember the first workout I attended had a gymnastics conditioning piece with pull-ups. Coach Meg was super welcoming and made me feel right at home. The workout went terrible, because I’m terrible at gymnastics, but it was love at first sight lol

💥Favorite Movement/Least Favorite Movement: Favorite movement is definitely the squat snatch. So technical and frustrating yet rewarding when you hit a big number. Least favorite is burpees with a close second being toes to bar.

💥What class time do you typically come to?I try to make the 9am, shout out to Coach Nicole and her 80s love music, or comp class with the old man Macy. With my work schedule I have to hit the evening classes as well.

💥What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? CrossFit has helped my body and health in many ways. Sometimes my job can be stressful and working out gives me a chance to forget about everything, be with my second family, and take out some frustration on some heavy weight😉. I’ve improved my muscle tone, mobility, strength, endurance, etc. I would recommend CrossFit for anyone starting their fitness journey or considering a change with their fitness goals. CrossFit is real world training that we use in our everyday lives.

💥Please share with us any favorite CrossFit or CFR moments: I don’t have a single favorite moment because there have been so many over the years. Some of the most memorable moments for me are watching other athletes hit PRs, seeing the pain in their eyes after a workout as they lay on the floor contemplating life, team workouts, and most importantly, people becoming healthier and dedicating themselves to being better every single day.

💥Any advice for people just getting started or new to CrossFit?My advice to anyone starting CrossFit would be to stick with it. Don’t make it a “Monday” type of thing. Meaning workout on Monday, but when Tuesday rolls around not go. Yes, CrossFit is intimidating, but if you stick with it, you can become one of those athletes that everyone looks up to.

“If we did all the things we are capable of, we would literally, astound ourselves.” –Thomas Edison

Sometimes we simply need to get out of our way. We are capable of so much more than we’ll ever know. What stops us – fear and doubt.

We have voices inside our head, trying to keep us safe. But waiting on the other side of that, is the absolute astonishment that Thomas Edison speaks about.

Many have the incorrect pre-disposition that this quote doesn’t apply to them. That they don’t have the natural talent, or the born ability, to reach greatness. But that thought, in and of itself, is the reason why they aren’t yet great. That thought alone will stop what truly creates greatness – passionate, unrelenting, hard work.

This quote applies not to somebody else, but you. Silence the voice that doubts, and put on the championship performance. As simple as that sounds, if we can do it, we’ll find what Edison writes about. We’ll stand in awe of what we are capable of.

Strength – 10 minutes

Build to Heavy Set of 3 Deadlifts

DEADLIFT [20:00-30:00]

  • Athletes will have 10 minutes to build to a relatively heavy set of 3
  • With a shorter time window, the goal isn’t to max out your lift
  • Look to build to something that is heavier than workout weight with excellent form
  • Somewhere around 5-6 sets (every 1:40-2:00) will be ideal for this time frame

Conditioning WOD – 18 minutes

For Time:
50/35 Cal Machine
30 Deadlifts (225/155)
50 Lateral Barbell Burpees

WORKOUT BRIEF [0:00 – 5:00]

  • This two-part workout will center around the deadlift, as it appears in both the strength and conditioning pieces
  • We’ll start by building to a heavy set of 3 for the day before transitioning to our short chipper workout
  • We won’t have a ton of time for the strength piece – just about 10 minutes
  • Look to build to something that is heavier than you’re using within the workout today without “maxing out”
  • This piece is designed to take between 10-15 minutes to complete


  • Choose a moderate weight that you can complete for 21+ reps unbroken when fresh
  • Within the workout, we’re looking for at least sets of 5 at a time


  • You can jump-up or step-up off the floor
  • Jump with two feet over the bar from “RX”
  • There is no need to stand to full extension on the jump over

GENERAL WARM-UP [5:00-12:00]
2 Minutes Easy Machine

30 Seconds Each
Glute Bridges Video
Active Spidermans Video
Single Leg Glute Bridges (30 Seconds Each) Video
Push-up to Down Dog Video
Glute Bridge Walkouts Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

Just like on the rower, the deadlift begins with a push of the legs. During this push, the torso should remain static as the hips and shoulder move up together. Oftentimes at the start, the hips can rise faster than the shoulders. In this case, the back is taking on more of the load than the legs are. To practice a good start, we’ll work some below the knee deadlifts. This is the barbell equivalent to “legs only” rowing.

Hips and Shoulders
Once the bar passes the knees, we’ll open the hips and finish with the shoulders behind the bar. The return back down the ground for the next rep can be the most challenging part. When lowering the weight back down, think:

  1. Complete a Romanian Deadlift to Just Below the Knees
  2. Bend to Lower the Bar to the Ground
    We’ll practice this portion of the movement with some Romanian Deadlifts to just below the knees before putting the whole movement together.

Movement Prep
With Very Light Weight:
30 Seconds Below the Knee Deadlifts
30 Seconds Romanian Deadlifts (Below the Knee to Standing Tall)
30 Seconds Full Deadlifts

PRACTICE ROUND [30:00-35:00]
1 Round
With Workout Weight:
100 Meter Machine
3 Deadlifts
5 Lateral Barbell Burpees

STRATEGY + WOD [35:00-60:00]

  • Today is all about your deadlift and burpee cycle time
  • The goal is to row at a pace that allows for a strong pace on the deadlifts and burpees


  • It can be helpful to go bigger on the deadlifts if possible, as this is the only station we would stop moving on today
  • We can also use the first 10 burpees that follow as somewhat of a recovery, allowing for a strong effort on the bar
  • Big doesn’t mean unbroken, but do try and reach outside your comfort zone
  • Consider the following sets:
  • 1 Set: 30
  • 2 Sets: 15-15 or 20-10
  • 3 Sets: 15-10-5
  • 4 Sets: 8-8-7-7
  • 5 Sets: 6’s or 10-8-6-4-2
  • 6 Sets: 5’s


  • Moving with 3 different gears on the burpees can help you stay focused during this bigger set
  • First 10: Breathing Pace as You Recover From Deadlifts
  • Middle 30: Majority of the Work – Settle Into a Strong and Sustainable Effort
  • Final 10: Sprint to the Finish!


  • 50 Double Dumbbell Deadlifts
  • 30 Single Dumbbell Burpee Deadlifts


  • 50 Regular Burpees

CFR Endurance WOD – 35 min cap

*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.

3 Rounds for time of…

200m Med Ball Overhead Run 30/20
30 DB Deadlifts 50s/35s
20/15 Calorie Machine
30 Lateral Dumbbell Burpees

*If the ball comes down and touches the head or below the head, you must stop running until you are able to go overhead again. Scaling you can just carry the ball accordingly or have no ball at all
*Lateral DB Burpees – similar to the barbell, you will jump over a DB then complete a burpee

Extra Work (before or after class)

Endurance Row
700 Meters Moderate, 300 Meters Fast
500 Meters Moderate, 500 Meters Fast
300 Meters Moderate, 700 Meters Fast

Straight Through With No Rest