W.O.D. Monday 1/21/19


W.O.D. Monday 1/21/19


Have you seen all those cool new headbands around the gym? Our friend and crossfitter, Kelsey Klenklen will be back at CFR on Monday with Lilac Market Headbands available for purchase. She will be bringing all of her latest and most popular prints.

These headbands ARE ONLY $8 OR 3 FOR $20.

You can buy these from Kelsey on Monday, but also from CFR for the duration, at the front desk. If there is no one at the front desk, please just sign the small piece of paper your name, how many headbands, and then we will just charge your account accordingly for your purchase!

Visit her website for different styles and variations: http://www.lilacmarketheadbands.com/


Strength – 15 minutes

Athletes have 15 minutes to build to their heavy front squat complex. Let’s have partners on each rack hold each other accountable to the 3 second pause on each rep by counting it out for them. Drive out of the bottom!

Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat (from the rack)
*Pausing front squat must be a full 3 seconds at the bottom of the squat

Conditioning WOD – 15 minute cap

The front squat is the focus of this two part workout. In part one, athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom for three seconds. In part two, athletes will complete a a quick grind. The load on the bar should be something that athletes could complete 15+ reps when fresh and in no more than 2 sets during the workout. Those with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside of the gym can complete chin over bar pull-ups. These are regular burpees, so we can aim to maintain the standard of full extension with a little air under the feet and a clap overhead.

Belts are something commonly seen in many gyms. While they do provide support to the midline and may make lifting easier, they end up doing a lot of the work for us. It takes away the need to stabilize the core and can become somewhat of a crutch for athletes. If we can limit belt use to competitions and true 1RM attempts, athletes will be able to build a belt of their own by supporting the weight with their own muscle and not an external object. It will be tempting to want to use a belt today, especially on the strength portion. Let’s encourage athletes to rethink their use of belts and build that core.

3 Rounds for time of…
15 Chest to Bar Pull-ups
12 Front Squats 165/115
9 Burpees

Around the Bar
A big differentiator when moving from chin over bar to chest to bar pull-ups is patience. It is tempting to pull early to want to get to the bar. However, this often results in not making chest contact. Rather than starting the pull early, athletes have to press down on the bar and wait to pull their chest in. This press down with the lats allows them to get around the bar instead of staying under the bar.

Big Chest
What the chest is doing doesn’t matter in the chin over bar pull-up, but it matters a great deal in the chest to bar pull-up. We can gain an advantage by making a big chest. This means puffing the chest out by pulling the shoulders down and back. It’s going to look a lot like a big, confident posture. Pulling the shoulders down and back also makes the arms shorter, which means a lesser distance to pull with easier chest contact.

Movement Substitutions
Reduce Reps
Chin Over Bar Pull-ups
Jumping Chest to Bar or Jumping Pull-ups
Banded Chest to Bar or Banded Pull-ups
Ring Rows

Big Chest
Let’s carry over the big chest idea to our front squats. A good front rack makes supporting heavy weight more manageable. When the chest starts to collapse or the elbows drop, the weight will undoubtedly feel heavier and pull us out of position. Throughout the whole squat, we can aim to puff that chest out.

Spread the Floor
Collapsing ankles and collapsing knees put those structures in compromised positions. One way to prevent this less than ideal position is to spread the floor with the feet planted on the ground. This works to raise the arches and activate the glutes, placing the knees and ankles in a better spot. It also creates a lot of torque within the lower body and recruits more muscle. With this being the only traditional lower body movement today, we can afford to fire every muscle on all cylinders.

Upper Body
Knowing what we know now about using the lats and upper body more in the chest to bar pull-up, we can really try to preserve that by limiting the amount of upper body control on the burpee. This means being aware of not lowering down slowly or pressing up with the arms. Rather than making this an upper body movement, let’s make it a hip driven movement by snapping the feet up quickly.

With small rep numbers today and little interference between movements, the goal is to try and go big. We can aim for 1-2 sets on the pull-ups and squats. Any more than that and the weight or variation is too difficult. 15 straight, 8-7 or 5-5-5 will be popular options. Slowing the burpees a touch in the first two rounds can enable us to go big on the other two movements. Even though they may be a touch slower, we’re always moving on the burpees. On the last round of burpees, we can forget about pacing and look to make that our fastest set.