W.O.D., Endurance, and GOAT Thursday 8/1/19


W.O.D., Endurance, and GOAT Thursday 8/1/19

Athlete Spotlight for JULY!

Name: Jason Vitzthum

Hometown: Springfield, MO

Age: 45

When did you first start training at CrossFit Republic and what brought you to CFR? I started at Crossfit Republic in Sept of 2015 because I heard it was the the best in area.

Tell us about your sports & fitness background: I have always been into sports and fitness. I am very competitive.

How did you first get exposed to CrossFit? I was introduced to CFR by a coworker who did it and thought I’d be good at it. He invited me to a Bring a Friend Free Saturday.

What was your first workout and how did it go? The first workout about killed me. It had ring dips, pull ups, and kettlebell swings.

Favorite Movement/Least Favorite Movement: My favorite movements are thursters. Least Favorite movement is the snatch.

What class time do you typically come to? I bounce around based on work schedule

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? Changes have been stronger, better endurance. It has helped with muscle definition also.

Please share with us any favorite CrossFit or CFR moments: Anytime I get to do a competition with other CFR members

Any advice for people just getting started or new to CrossFit? Advice to new members would be to stick with it and it will definitely make you stronger and healthier.


“Every strike brings you closer to your next home run.” – Babe Ruth

When you hear the name “Babe Ruth”, what’s the first thing that comes to mind?
Hall of Fame home run hitter.

What is not the immediate reaction, is “all-time strikeout leader”. 1,300 strikeouts. A record for three decades he held. It was eventually broken, by another who struck out quite a bit too. Mickey Mantle. A name that would be hard to guess, as he’s right next to Babe Ruth in the hall of fame for his home run hits.

These two didn’t reach their success through the home runs. They reached it through the strike outs. Remove those embarrassing misses… and we would never know their names.

Every missed lift. Every poor competition. Every embarrassing stumble.
It’s bringing us closer.
This is where we get better.

Strength – 15 minutes

Build to a heavy 5 rep touch n go unbroken power snatch

Conditioning WOD – 20 minute cap

4 Rounds for time of…
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Alt. Kettlebell Snatches R/L=2 70/55


  • Balanced triplet workout that’s one part monostructural, gymnastics, and weightlifting
  • Going a little heavier and little more complex on the indoor movements
  • Keeping the rep scheme small and breaking the movements up with short runs between to maintain bigger sets and intensity


  • Looking for a pull-up variation or rep scheme that you can complete in 1-2 sets


  • Heavier weight than usual, but something you can still catch in a locked out position overhead on each rep
  • Must touch ground each rep


  • If unable to run or is raining, complete one of the following as RX (if raining) – just note on the board or in SugarWOD:
    • 250 Meter Row
    • 600/400m Bike

Two things we can think about today with the chest to bar pull-ups, both involving the elbows.
1. Elbows Back: Pulling the elbows back behind us instead of straight down towards the ground helps athletes pull themselves into the bar to make contact and better exposes the chest.
2. Elbows Push Away: If we’re able to drive the elbows back, it also puts athletes in a better position to press away from the bar at the top. Think of it similar to a “bench press” away from the bar at the top. This press away instead of dropping straight down enables athletes to maintain a better rhythm as they string together reps.

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

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups

Finish Position
The KB snatch finishes with the elbow by the ear and the weight locked out with a straight arm. This stacked “I” position supports the weight better than the “Y” position where the weight finishes outside shoulder width. Finding this supported position is even more important with a heavier weight. We’ll practice getting there with some pressing variations before snatching the weight up.

Pull Under to Finish Position
With the heavier weight today, we’re likely not going to be able to muscle the KB up like we could with a lighter weight. This is where pulling yourself under into a quarter squat will be helpful in catching the weight with a locked out elbow. Drop the shoulder and hip level instead of trying to catch the weight with a tall body.


  • Pace the runs to go big inside


  • Shoot for 1-2 sets on the chest to bar pull-ups
  • 10 straight, 5-5, or 6-4


  • If you’re switching on the ground, find a steady pace between reps
  • Choose whatever option is going to help you rest less and catch the weight locked out

CFR Endurance WOD – 35 minute cap

For time…

21,18,15,12,9,6,3 reps/cals of…
*men and women will bike and row same cals to avoid any confusion on numbers.

Alt. DB Snatch 35/20

EX – 21,21,21,21…18,18,18,18… so on descending…

GOAT Workout – 20 minutes

“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.