W.O.D. Friday 8/31/18


W.O.D. Friday 8/31/18

Athlete Spotlight for August!

Name: Ashley Offill

Hometown: Dadeville, MO

Age: 29

When did you first start training at CrossFit Republic?

It was actually a year ago a few days ago. I Started last August.

Tell us about your sports and/or fitness background:

Well I was in sports all my life. My sophomore year in high school I had to have back surgery. My first year of college I was released to start running and getting back into things. I had never done anything like crossfit before.

What was your first workout and how did it go?

Ohh Boy haha!! I remember that day because I pushed myself so hard. We had box jumps that day and I ended up tripping,  but I was so hooked I just got back up and finished…  I can’t explain it. I just knew it was my jam and the CrossFit Republic people were immediately going to be my tribe!

Favorite Movement/Least Favorite Movement:

Favorite: Hang cleans   Least: Sumo deadlift high pulls

What class time do you typically come to?

430 or the 530pm class

What sort of changes have you seen in your body, health and fitness since starting at CrossFit Republic (before/after)?

Haha!! I’m going to be real honest and funny because I wouldn’t be being myself if I didn’t say this but my butt is definitely the biggest change. Haha!! On a serious note my whole body has changed I’m so much stronger and my mental health is on point. I never knew this whole year would be making me stronger for helping me get through hard times in life. My mental health is so much stronger that I’m able to cope with what life throws my way. For that I’m forever grateful.

Please share with us any favorite CFR moments:

Oh man! I have so many but my favorite moments is when CrossFit Republic is packed, the music is loud and everyone is on fire and thriving to be better. Everyone is giving high fives and pushing each other. But most importantly supporting one another. This is everyday at Crossfit Republic though.

Any advice for people just getting started or new to CrossFit Republic?

Push through the soreness. Always tell yourself positive things while working out! Stick with it because you are here for a reason. CFR is here to love, support and push you. No matter what you look like no matter how strong or weak you are remember YOU belong here at CrossFit Republic!

Fitness Friday Conditioning WOD – 30 minutes

*3 separate scores

On a 30 minute running clock perform…

0:00 – 10:00 (rest with any time remaining)

For time…

15 – 12 – 9 reps of…

Heavy Deadlifts 335/225

Bar Over Burpees

10:00 – 20:00 – Barbell Cycling

Starting at 10:00 – Every minute on the minute for 5 minutes complete…

Min 1: 6 Hang Squat Cleans + 2 Push Jerks
Min 2: 5 Hang Squat Cleans + 3 Push Jerks
Min 3: 4 Hang Squat Cleans + 4 Push Jerks
Min 4: 3 Hang Squat Cleans + 5 Push Jerks
Min 5: 2 Hang Squat Cleans + 6 Push Jerks

Weight 185/135

Rest with the time remaining.

20:00 – 30:00

For time…

21 – 15 – 9 reps of…

KB Swings 70/55

KB Goblet Box Step ups 20″  70/55 R/L=2

*Starting at 0:00, every minute on the minute you must stop and complete 5 goblet squats 70/55 (this means the kettle bell must be in the goblet/front rack position. Cannot be on your back or on your shoulder)

*Deadlift weight should be either 75% of your 1 rep max deadlift OR something you can touch n’ go 5 times or less when fresh

*If you do not finish the first portion by the 10 minute mark, unload your bar quickly and do your best to jump in as soon as possible to get as much work in as possible.  The second portion is scored only by a score of RX (completion and used the correct weight), or scaled (doing what works for your personal abilities, whether it’s using less weight or not completing all the work)

*If KBs are all taken, either use a smaller size OR sub ball slams out for KB swings and use a DB or the slam ball for box step ups and goblet squats

*If you do not finish WOD 1 or WOD 3, then add one second per rep not completed onto the 10 min time cap as your score

Post 3 scores.  Time of WOD 1, RX or scaled for WOD 2, and time of WOD 3.