W.O.D. Friday 10/2/18


W.O.D. Friday 10/2/18

Athlete Spotlight for October!

Name: Brian and Nancy Doubrava
Hometown: Republic, MO
Age: Brian-34, Nancy-35

When did you first start training at CrossFit Republic and what brought you to CFR?
We both started our Learn to program in May 2017.

Tell us about your sports & fitness background:
We really have no sports background. We both went to a local gym for years, but decided we needed something different. Nancy likes to run with some friends. She has ran 5 half marathons and getting ready to train for her next one while doing CrossFit.

How did you first get exposed to CrossFit?
We both decided we needed something different. I knew Erin Powell from work and Andrea Pullan. We thought we would just give it a try, and we both fell in love with CFR.

What was your first workout and how did it go?
Nancy: I honestly don’t remember my first workout. I am sure I blacked it out for a reason. I know I struggled a lot.
Brian: First workout that I remember was “Fight Gone Bad”….and how badly I performed it. Being 2 weeks into CrossFit and not understanding pacing vs ability yet really made it hurt after the first round.

Favorite Movement/Least Favorite Movement:
Nancy: My least favorite movement is wall balls. My favorite movement is hang cleans.
Brian: Favorite movement would be Snatch or Rope Climbs; my least favorite would be Burpees.

What class time do you typically come to?
Nancy: I go to 5 am.
Brian: Class times would be anywhere between 4:30 and 7:30pm, but mainly 7:30 #TeamNightOwls.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
Nancy: I didn’t notice a huge difference until I started focusing on my nutrition in January of 2018. I have now lost 30 pounds since January. I have never had this much muscle, so it is an adjustment, but a good one. I feel strong and confident.
Brian: I had gained about 15 lbs from the start of 2017 to May. From May 2017 to May 2018 I had dropped back down to 200# where I was before, but had also dropped an extra 3 inches off my waist from where I had been for the previous decade. Adding in conditioning, endurance, and yoga to what I had typically been doing at a gym, not only changed my body, but altered my mood and my spirit.

Please share with us any favorite CrossFit or CFR moments:
One of our favorite moments was completing the Hero Workout “Murph” for the first time. It was so awesome to be with so many athletes in the area. This has been such a great journey to be on together. We have never worked out together. It has brought us closer in our marriage and given us something in common that is healthy and fun. We have definitely drank the kool-aid.

Any advice for people just getting started or new to CrossFit?
CFR is literally for anyone of any age or body type. The family atmosphere is what keeps me coming. Be consistent and keep showing up. Trust the journey. It will be full of ups and downs, but it is so worth it.


Olympic Lifting – 18 minutes

Low Hang Snatch

*You may drop the weight after each rep only to pick it fairly quickly to complete the second rep (3-5 seconds)

*Can be squat or power snatch

-3 sets of 2 at moderate weight

-3 sets of 2 at moderately heavy weight

-2 sets of 2 at heavy weight
Low hang is just above floor, but not touching the floor. To start the rep, stand the bar tall first, then lower it down to just above floor.

Conditioning WOD – 15 minute cap

4 Rounds for time of…
60 Double Unders
3 Legless Rope Climbs – 15′ white tape
10 Power Snatches 135/95

*Scale double under 2:1 with singles or 1:1 bar hops or line jumps

*Scale legless rope climbs with 1:1 normal rope climbs, 5:1 rope pulls/walks, 10:1 Ring rows

*If you do not finish under time cap, add one second per rep not completed to the time cap (Ex – 15:08)

Post your greatest 2 rep low hang snatch and time of WOD!