W.O.D., Endurance, and GOAT Thursday 5/2/19


W.O.D., Endurance, and GOAT Thursday 5/2/19


Chico Gonzalez!

Name: Chico Gonzalez
Hometown: Chula Vista, CA
Age: 45

When did you first start training at CrossFit Republic, and what brought you to CFR?
April 2018
I approached Hannah Laxton at church and she said this is the place to be, the owners are good Christians and the environment here is amazing… and she was right!

Tell us about your sports & fitness background:
I started playing baseball and football when I was 5 years old , but baseball was the sport that stuck with me most, played all through school, played at a Junior College in San Diego as a pitcher, continued with some men’s leagues here local and played a short time for the Springfield Generals. Once the big four-o hit me that was all over ????
As far as fitness.. not much there, tried working out after high school and couldn’t gain any weight so I gave up on that!

How did you first get exposed to CrossFit?
Again Hannah Laxton and also I had seen Kevin Inman at church and knew he was doing it also, I remember thinking, man he looks strong! I need to check this out.

What was your first workout and how did it go?
I don’t remember the exact workout but I remember it had 90 front rack lunges and pull-ups . I remember thinking this is it I’m gonna die today, I remember wanting to quit but Tracy Lucas was there yelling at me to keep going, if He hadn’t been there I would have, but now being here a year I know that is the normal thing here, so much encouragement!

Favorite Movement/Least Favorite Movement:
Favorite movement:
Handstand push ups , rope climbs

Least favorite:
No doubt the BIKE!

What class time do you typically come to?
I normally go to the noon class

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
Since I have started I have lost 24 lbs, I feel the best I’ve ever felt in my life , with having back surgery in 2014 I figured I wouldn’t be lifting much ever again, since doing CrossFit I can lift things and more weight that I never dreamed possible, I am currently doing the Form and Fuel nutrition program with CFR and I am learning so much about how to eat right and be healthy.

Please share with us any favorite CrossFit or CFR moments:
Pretty much every day!
There is no way to pick just one or even two, but a couple that stick out… my first competition having Michael Knoll yelling you’re not gonna die, being able to workout with my son (Carlos), doing a movement correct for the first time is an awesome feeling, bar muscle-ups, ring muscle-ups for example, especially when everyone is yelling and cheering you on .

Any advice for people just getting started or new to CrossFit?
My advice would be to not get caught up on what you can’t do and focus on what you are able to do, don’t compare yourself to others, go every day you can, even when that little voice is saying just stay home, try your hardest, stay consistent and PRACTICE! And most of all thank God every day for your health and the opportunity to do CrossFit!


Science has measured humans to have 20,000 genes.
Some onions have 40,000.

The idea of better or worse “gene pools” is a myth. True for our skin and hair color at birth, but not at all towards our potential in life.

Another “gene” controls that. It’s called “Epigenetics”. A fancy word that says, we are the ultimate adaptation machine. We respond to our environment, and most specifically, to stress.

The great thing about Epigenetics is that we’re all born with it.
We just need to get after it.

Conditioning WOD – 20 minute running clock

As many rounds + reps/cals as possible in 9 minutes of…
24/17 Calorie Row
21 Wall balls 20/14
18 Alternating Dumbbell Snatches 50/35 R/L=2

Rest 2 minutes, then… repeat, changing out row for the ski erg.

As many rounds + reps/cals as possible in 9 minutes of…
24/17 Calorie Ski Erg
21 Wall balls 20/14
18 Alternating Dumbbell Snatches 50/35 R/L =2


  • Looking to achieve 2-3 rounds each AMRAP


  • Choose a weight you could complete unbroken when fresh and in no more than 2 sets during the workout


  • Stagger athletes on different movements if short on machines

Where to Move Faster
Today, let’s aim to spend longer on recovery than we do on the drive. Intensity is not directly linked to a fast stroke rate. You can row/ski intensely at a low stroke rate. You just push harder with the legs. We want to move quicker on the way out than we do on the way back in. Slowing down the return can help us control our breathing and help us “reload” for another strong drive.

Wait to Squat
As the wallball is dropping back towards you, we want to make sure we wait for the ball to make contact with our hands before squatting. There is sometimes the tendency for athletes to start squatting before the ball returns. Catching the ball in a quarter squat can be tougher on balance and positioning. The ball making contact with the hands is our cue to start squatting. When we absorb the weight, we’re able to find a better squat, which leads to a better toss.

Changing Hands
There are several ways to switch hands on the alternating dumbbell snatch. Athletes can choose the option that allows them to handle the heavier bell with the best control.

The first option is to place the dumbbell back on the ground between each rep and switch hands there. This option allows athletes to set their back each time, but is a little slower on cycle time. It also comes from a dead stop, making it similar to single repetition deadlifts in which there is no “rebound” effect.

The second option would be to switch hands in the air, ideally just in front of the face. This option requires more practice and accuracy than the first, but is a much faster cycle time. We get the “touch and go” effect with these, which makes it feel more like a kettlebell swing than a dead stop snatch. However, there is the tendency to be slightly out of position at the bottom of each rep due to the more dynamic nature of this movement. At first it may be helpful to keep the eyes on the bell while switching hands. If you’re more comfortable, you may not need to look at the hands at all during the exchange.


  • We can group these movement into 2 categories
  • Our pacers and the movements we can think about breaking up


  • These are the pacers
  • Controlled pace for the first two rounds, faster on the third


  • 1-3 Sets from the very beginning
  • 21, 12-9, or 8-7-6
  • Do what you’d do in the second round from the first round


  • If you go with the dead stop method, just find a tempo you can keep moving at
  • If you’re switching hands in the air, you can consider breaking these into two sets (9-9)

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 minutes

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

15 Wall Balls 14/10
20 Alt. DB Snatch 35/20 r/l=2
15/12 Calorie Bike
20 Ball Slams 30/20

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

Athletes have the option to stick with the same movements each week or switch things up. There are pros and cons to both. Sticking to the same movements and creating a “mini progression” can be very helpful.No right or wrong answer here.

Knowing these Goat Days are coming, we can be proactive and get out ahead of things. Start brainstorming ideas on movements and rep schemes with your athletes before the day of the workout. This makes for a smoothly run class on the day of.

There may be athletes who just want to come in and get a killer workout in. Turning these into more of a conditioning piece is also an option. Athletes can alternate between two cardio movements for 20 minutes if they’d like. Below are examples of a few different options for Goat Days.

Practice Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 30 Seconds Double Under Practice
Even Minutes: 3-6 Handstand Push-ups

Practice Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 2-5 Ring Muscle-ups
Even Minutes: 30 Seconds Handstand Walk

Practice Example 3:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 5 Power or Squat Snatches (40%)
Even Minutes: 1 Rope Climb

Cardio Example 1:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 1 Minute Bike
Even Minutes: 1 Minute Sit-ups

Cardio Example 2:
Every minute on the minute for 20 minutes complete…
Odd Minutes: 15/12 Calorie Row
Even Minutes: 12 Burpees

Every minute on the minute for 20 minutes complete…
Odd: Movement 1
Even: Movement 2

Movement prep will be different for each athlete based on their movements. This is where athletes setup equipment if necessary and coaches can continue to assist with structure and teaching points. Before the real thing, we can run through a quick practice round to ensure logistics

No strategy for this as today is a focused practice session. The only think to keep in mind is the “why” behind the day. Rather than competing or training hard, athletes can look to maintain a high focus and lower heart rate. With this day being lower intensity, the minutes will not likely be full of work. This allows for more teaching within the workout than most days.