W.O.D. Friday 2/28/20


W.O.D. Friday 2/28/20


Name: Izzy Callison

Hometown: Bolivar MO. That’s where I went to high school, but I’ve grown up in a few different towns.

Age: 26

When did you first start training at CrossFit Republic? I started training at CFR in November of 2018.

Tell us about your sports & fitness background: I played sports throughout my entire life. I was a big soccer fan, then pursued golf alongside soccer and other sports in high school. I ended up getting a golf scholarship. I continued to run or do some form of activity since leaving my “competitive” days.

How did you first get exposed to CrossFit? My husband had been doing CrossFit at a different gym for about a year when I finally decided to give it a try. We’re pretty competitive, so I opted to join my sister at CFR over battling it out with him every day. What was your first workout, and how did it go? I have no idea what the workout was, but I was fully prepared to not be able to walk for days afterward. To my surprise, I didn’t need help getting to the bathroom the next morning, but I was still pretty sore!

Favorite Movement/Least Favorite Movement: Contrary to popular opinion, my favorite movement might just be snatches. Mainly because I think it’s a really pretty movement when you can actually get it to look seamless and effortless.

Least favorite movement is definitely burpees. It’s like a push-up but 10x worse, so what’s even the point?

What class time do you typically come to? I was a strong 6am-er, but now my baby, husband and business take priority, so I try to squeeze in whenever possible. I still prefer 6am. Sorry for being MIA guys!

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? Considering I got pregnant shortly after I started, I definitely didn’t get that 6-pack you’re promised when you sign up! I will say, though, working out throughout my entire pregnancy was the best decision I ever made. Every single checkup I had, my doctor confirmed that my health was textbook, and I had his full support to keep doing what I was doing. I give CrossFit the credit for getting me back to where I am now physically. Being back at the gym post-baby helped me mentally far more than physically. I’m very thankful for that.

Please share with us any favorite CrossFit or CFR moments: I don’t have a specific moment, but I love that every time I would drive to 6 am, thinking, “It’s too early. I’m too tired. This is going to be a horrible workout,” there would always be someone cracking jokes and pushing you, and you instantly feel more fired up and ready to go. Great way to start your day.

Any advice for people just getting started or new to CrossFit? When you look at the workouts early and dread going to the gym, go anyway. That’s when it’s most important to show up.


*Athletes – 2 things. Yes we just did “strict” Cindy. Now we have the original Cindy with regular pullups. Move quickly and go get it. Next, please hold yourself accountable on pushups and air squats below. Full range of motion, chest touching or close to ground, to full lockout, and on air squats below parallel then hips should come completely open. (Coaches please demo expectations)

For Time:
40 Deadlifts 275/185
200 Double Unders
10 Rounds of “Cindy”

*Cindy – 1 round = 5 Pullups, 10 Pushups, 15 Air Squats (Coaches- explain who is “Cindy” is to any newbies:)

*Deadlifts should be a weight you could do 10 or so unbroken when fresh. Approx 60% of your 1 rep max if you know it.

*Scale pullups with jumping pullups, barbell pullups, or banded pullups (whatever is quickest to keep a fast pace)

*Scale Double unders with 2:1 singles or 1:1 line jumps or bar hops based on your ability level and challenging yourself

Post total times!

Extra Work

2 bars –
10 – 8 – 6 – 4 – 2 reps
*Moving through as quickly as possible 10,10, switch, 10,10, switch, 8,8, switch… and so on.

Body weight bench
Body weight cleans (unbroken)
*increase or decrease weight on bar quickly when transitioning