W.O.D. Friday 4/26/19


W.O.D. Friday 4/26/19

Two things to know!

First of all, due to so much involvement in this Saturday’s Lift Up A Child competition and also the large Stronger Men’s Conference, we will only have a 9am class on Saturday. No 10am class.
The gym will be open 9-10:30am so you all can go support your buddies at the competition if you’d like! Grab a CFR shirt and go show the flood of support we always do at each area competition!

Now, all I can say is WOW! I’ve (Macy) been around a long time and besides 12 teams competing, I’ve never seen such hilarious team names!

Here are your CFR competitors this weekend! Check out this Facebook page link for schedule and heats placements for your crew!


-We Lift More than We Make – Skyler Scates/Cheyann Esley
-Muscle Mamas – Kristen Hook/Erin Powell
-Mother Thrusters – Kristy Holman/Sabrina Gilkey
-Fueled and Fighting – Amanda Jeane/Michelle Lopez
-Han Squat So Low – Chrisy Cook/Ashley Knoll
-Car Ramrod – Michael Battle/Tychus McCoy
-Strong as a Mother – Samantha Buckridge/Christina Barrett
-Don’t Give a Squat – Denise Vaugh/Kristin Steele
-AM\RAP then AMNAP – Jordan Fuellner/Chance Martin
-CFRx-ish – Spencer Jones/Michael Knoll
-Swole Sisters – Nicole Fitzpatrick/Jessica Worden
-Kippin’ Sexy – Ashley Shine/Jennifer Bratten


“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover

“Pretty good” is decent.
“Pretty good” is average.
“Pretty good” checks the box.
“Pretty good”… is the enemy of excellent.

How we do anything, is how we do everything. And there is nothing in life worth doing halfway.

Reflecting back on this week, let’s be critical with ourselves. What actions this week have been “pretty good”? It’s rare for situations to happen just once. We can almost guarantee they are coming around for second time sooner than we think. Let’s take pretty good… to great.

Strength – 15 minutes

*If overhead squats are a weakness you better be here! You can’t get better unless you confront this movement! In turn it will increase your performance at many other movements. Don’t miss!

Build to Heavy Set of 3 Overhead Squats

  • Athletes will have 15 minute to build to their heavy set of three
  • Focus on a solid push jerk out of the back rack to start each set
  • At the heavier loads, drop weight in front instead of bringing the bar to the back rack
  • Buddies can help with getting the bar back up into the rack

Getting the Bar Overhead From the Rack
Our focus today on the overhead squats is setting the tone with a good starting position. Coming out of the rack, it is all about being aggressive with the jerk overhead. How much weight we can get overhead can often be the limiting factor. Having to press the weight out can also put our shoulders is a tricky position to support the weight overhead. Before we actually do the squatting, we have to prioritize the jerk. Drive hard, drop fast, and catch with locked out elbows to get that weight situated over the middle of the body.

Conditioning WOD – 15 minutes

*Coaches- please roll ski ergs over and place tight against the back rig so athletes can have a quick transition as needed between movements

As many rounds + reps/cals as possible in 15 minutes of…
60 Double Unders
30/21 Calorie Ski Erg
10 Overhead Squats 135/95


  • Two part overhead squat focused workout
  • Shooting for 3+ rounds (5 minutes per round)


  • Building to a heavy, but good looking set of 3 in our strength portion
  • Choosing a weight we can complete in two sets each round within the workout


  • Start athletes at different stations if short on machines

Kiss the Heels
When we jump rope, we want our heels to gently kiss the ground with each bound. If we stay on our toes the whole time without kissing the heel, our muscles stay contracted the whole time, which can cause some good fatigue or soreness. Allowing the heels to kiss the ground allows the muscles to contract and relax, which provides the nice stretch reflex that makes the bound easier.

Movement Substitutions
Reduce Reps
90 Single Unders
90 Seconds of Double Under Practice


  1. Begin with your hands and feet shoulder-width apart and hands slightly above your head. Your arms should be slightly bent.
  2. Drive the handles downward by engaging your core abdominal muscles and bending your knees. Maintain the bend in your arms to keep the handles fairly close to your face.
  3. Finish the drive with knees slightly bent, and arms extended down alongside your thighs.
  4. Extend your arms upward and straighten your body to return to the start position.

Getting the Bar Overhead From the Floor
We aren’t limiting to just push jerking the bar from the back rack like we are in our strength portion. From the floor during the workout, we have a couple options.

The first is to snatch the barbell overhead. This option is faster, but can sometimes be more difficult with positioning depending on how our snatch was executed.

The second option is to clean and jerk the bar to the back rack, set the hands, and then jerk the bar overhead. This option is slower initially, but allows athletes to get their hands set exactly where they want to. Especially with some athletes overhead squatting with a more narrow grip than the snatch with, this may be the better option.

No matter which one we choose, it is all about setting the tone with a good position. A good position means that athletes can hold on for larger sets.


  • Aiming for at least 3+ Rounds
  • Roughly 1:30 for the double unders, 1:30 for the overhead squats, and 2:00 for the ski erg (5 minute rounds)
  • The focus is setting yourself up for big sets of overhead squats


  • Chip away at 1-3 sets
  • 20-20-20, 30-30, or 60 straight


  • Aim for about a 2+ minute ski that sets you up for a big set of overhead squats
  • One break on the squats lasts about 15-25 seconds
  • Better to go 15-25 seconds slower on the ski and hold on for the squats


  • Shoot for unbroken, with no more than 1 break
  • 10 straight, 6-4, or 5-5