W.O.D. Friday 4/19/19


W.O.D. Friday 4/19/19

It’s that time again! ????

BRING A FRIEND(s) FREE Saturday! Even if you don’t have a friend at CFR, and want to try it out, come on! You’ll be welcomed no matter what! ????

9am and 10am class offered, with childcare available! 
A fun but challenging workout leaving you that satisfied feeling and sweat all for FREE! ????

Fitness for everyone at CFR! ????

PS. If you enjoy it, start our next Learn To CrossFit Class this coming Monday the 22nd with other Newbies at 6:30pm!

Call 732-5433 or message for more details!


“80% of success is showing up.” – Woody Allen

We can become obsessed with achievements. It’s something we can all fall victim to in our journey. We chase the weightlifting PR, chase the next promotion, chase the next “X”.

As an example, let’s say we’re moving through a 10-Week Snatch program… and things are feeling great. We’re 9 weeks in, and not only are we moving so much better than when we started, the same weights we started with feel so, so much easier. What used to be a heavy lift for us is a no-brainer now.

But until we move a single pound over our current PR at the end of the cycle, we don’t allow ourselves to consider, that we’ve already PR’d. And if we test out at Week 10 of the cycle, and do not PR… what would be our immediate reaction?

The paradigm shift is this:
To not view progress as a means to an achievement.
And instead, to view progress, as the achievement.

If we can train progress to be the prize, the other half, tends to take care of itself.

Benchmark “Christine” – 15 min cap

*Anytime you see a workout with the words “benchmark” next to it, make sure to post your score, as you’ll see these workouts again and be able to compare your fitness over time.
*If small group, and no need to run 2 heats, consider allowing time to unofficially (no score) work on heavy deadlifts prior to the workout as a chance to add strength work in to fill the time

3 Rounds for time of…
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)


  • CrossFit benchmark workout that uses our bodyweight on the deadlift barbell
  • Looking for about a 12-14 minute workout
  • Roughly 2 minutes on the rower and 2 minutes on the other two movements


  • Although bodyweight is prescribed, it should be a load you can complete unbroken each round
  • If you’re on the fence, go lighter and move quickly


  • All athletes jumping to a 20” box (that’s how the workout was originally written)
  • Standing to full extension on each rep


  • Potential of having to run two full heats, because athletes will likely be back to the rower before the other partner is off
  • We’ll allot time for two heats today (15 minutes per with a 5 minute transition between)

Brace vs. Bounce
Our focus on all three movement today will be bracing instead of bouncing. On the rower, this means leaving a gap between the seat and the feet. When we maintain this gap, athletes are able to spread the effort across the whole legs by including the hamstrings and the glutes. When the seat bounces off the feet, we lose some power because we’re really only using the quads.

Brace vs. Bounce
On the box, we want to think about bracing for impact. A soft landing here show controls and is more forgiving on the joints. It doesn’t have to be a silent landing, but we definitely want to avoid crashing onto the box and losing the control of our midline. Think about this like when a plane is landing. We tighten up and brace for touching down. Keep the belly tight and use the legs as your landing gear.

Brace vs. Bounce
Finally on the barbell, we can think about tapping the ground instead of bouncing rubber on rubber. When we aggressively bounce the bar off the ground, we have the tendency to disengage our midline and have to “re-catch” the weight. As you can imagine, this isn’t ideal for the back. This is just like the box jump. We don’t have to be silent, but try to control that transition from the way down to the way up as much as possible. If there was a glass of water next to your bar, it shouldn’t spill over.


  • The first goal is to go unbroken on the deadlifts for all three rounds
  • Adjust row pace to accomplish this
  • The more comfortable we are on the bar, the faster we can row


  • It is better to row a little slower and hold on for unbroken deadlifts
  • If we have to break the bar into two sets, we are likely resting between 10-15 seconds
  • Going 10-15 seconds slower on the rower gets us to the bar with more energy


  • Find a good rhythm on the box jumps
  • Prioritize a fast transition back to the rower following the last rep here