W.O.D. Monday 3/11/19


W.O.D. Monday 3/11/19


Don’t forget about this coming Saturday at 9am, where there will be an informal Hero event and workout at our gym, honoring a local family of a fallen hero. We will complete a workout in his name. This is called the Maltz Challenge and CFR was picked out of all the gyms in the area to host it.
This informal event is put on by the DEA (not CFR) and should have plenty of law enforcement and military personnel there as well that will complete this Hero workout.
You can do this workout as an individual, a 2 person team or 4 person team and split reps as needed.
If you have any questions about the event, please contact the number on the flier! Otherwise show up and let’s show these guys what CFR is all about, honoring the sacrifices of our nation’s heroes!

Questions? Just call 512-991-0499


Why do athletes come into the gym when they could workout at a normal globo gym or workout by themselves? They come for the coaching, accountability, entertainment, and inspiration. Everyone can read a workout off the whiteboard by themselves. But at CFR we want to provide more than just starting the clock and reading what’s written in marker. We want to educate, entertain, and inspire each other as a community. On that note, let’s pat someone on the back, give some encouragement to the guy next to you, let’s crank up the music, inspire, and knock this workout out together.

The row is the buy-in (only happening once) to the three round triplet workout. The pull-up variation should be something that athletes could complete in 2 sets when fresh. Those with goals in the sport of CrossFit can complete chest to bar pull-ups or ring muscle ups, while those with goals outside the gym can complete chin over bar pull-ups. We’ll base our barbell weight off the limiting factor, the overhead squat. This should be a weight that athletes could complete at least 20 unbroken repetitions when fresh and within 2 sets during the workout. If short on rowers, stagger heats by 4 minutes.

Conditioning WOD – 35 minute running clock

*Based on logistics, for those who need to redo 19.3, you will unfortunately need to find a time outside of class, during open gym, or during a smaller class when there is enough space to achieve all standards. Sorry we couldn’t make it more feasible to redo during a regular WOD, but space is the issue, and on Mondays the daily WOD will take precedence. We will always look at accommodating the open WODs when possible.

*Sending a new heat of 13 athletes every 4 minutes

For Time:
Buy In: 50/35 Calorie Row

Directly Into…

3 Rounds:
25 Chest to Bar Pull-ups OR 7 Ring Muscle Ups
15 Overhead Squats 115/85
10 Power Clean and Jerks 115/85

Fast Start
At the start of the workout, athletes are fresh and ready to go. We can use this, as well as the way the machine calculates calories, to our advantage. We have about 5-7 seconds of “free energy” at the beginning where we can afford to put as much power as we can into the machine. This sprint start jacks up the wattage and can help calories tick away very quickly. Following this 5-7 second window, athletes can settle into the pace they’d like to maintain for the remainder of the workout.

Knees In
We want to keep our knees within the shoulders when rowing. It is common to see the knees move outside the arms. One straight line is what we’re looking for.

The kip swing in any gymnastic movement is all about balance. We want the weight distributed equally on either side of the bar. It is common to see the lower half move more than the upper half, leading to a loss of rhythm or power. A couple things to think about here to improve this balance:

  1. Pull the Chest Through: Spend More Time in the Arch Position By Pulling the Chest Through
  2. Push Away at the Top: Pushing Away Creates More Momentum and a Better Rhythm Than Dropping Straight Down

Movement Substitutions
Reduce Reps
Banded Pull-ups
Ring Rows
Jumping Pull-ups
12 Strict Pull-ups

Getting the Weight Overhead
Just like balance is important on the kip swing, it is also vital when cycling a barbell. As far as getting the weight overhead, we want to choose the option that allows for the best balance. The first option is to go right from the clean into the jerk without a pause. While this is the faster option, there is the tendency for athletes to have their heels off the ground for the jump. If the heels can stay down and the bar can stay centered on the body, this is the best option. The second option is to clean the bar, pause in the front rack, and then drive the bar overhead for the jerk. While this is slower and may involve a little more time under tension, athletes can better focus on keeping the bar balanced and the other points of performance with this method. When catching the clean or jerking the bar, let’s focus on keeping it balanced over the middle of the foot with the heels on the ground.

Getting the Weight Overhead
The goal is the same for the overhead squats as it was on the clean and jerks. Balance over the middle of the foot. As far as getting the bar overhead, there are also two options here. The first would be to snatch the weight overhead before starting the first overhead squat. While this is definitely the faster option, athletes may not have their hands exactly where they want them to be. The second option is to clean the bar to the front rack, press it to the back rack, set the hands, and then drive the bar overhead. This is the slower setup option, but it allows athletes to have their hands positioned exactly where they want them to be. Once the elbows are locked out, we can aim to keep that thing right in the center of our arches during the full range of motion.

Starting out on the row, athletes can aim for a fast start for the 5-7 second before settling into a moderate pace to the finish. Let’s keep in mind the row is the buy-in. We should feel ready to attack the 3 rounds triplet once we are done with our calories.

Once to the three round triplet, there are a few options we can consider as bar as the break-up strategy goes. Recommendations are as follows:

25 Chest to Bar Pull-ups

15 Overhead Squats
15 Straight

10 Clean and Jerks
10 Singles