W.O.D. Monday 7/15/19


W.O.D. Monday 7/15/19

What is this CrossFit thing?!

The next LEARN TO CROSSFIT cycle is about to restart for all new members! No extra cost and first class is FREE!😳

When: This Monday, July 15th at 6:30pm!

Come join other new members or those interested just like yourself, and see what CrossFit Republic is all about, learn the fundamentals, build a foundation, and get your fitness journey started on the right foot!

We’d love to have you join the CFR family! 🎉

Visit www.crossfitrepublic.com or call 732-5433 for more info!

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Strength – 20 minutes

Deadlift – Build to Heavy Sets of 3-2-1


  • We have a long 20 minutes to build to our heavy sets of 3-2-1
  • The set of 3 will take the longest to get to
  • Take about 8-10 minutes to warmup and build to the heavy set of 3
  • Take about 5-6 minutes each to build to the heavy sets of 2 & 1
  • As coaches, this is our best chance to see and correct the deadlift with each athlete


“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear

If someone has 10 coins, are they rich? Let’s say no.
What if they have 100 coins. Probably not.
What about 1,000 coins?

There is a tipping point. A number where our answer changes to yes. A single coin, that results in us deeming the individual as “rich”.

We know it wasn’t just the single coin. It was the culmination of the many before. Yet what ultimately pushed us over the edge was that single addition. We wouldn’t be able to say “yes” to the question without it.

We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes, seemingly small at the time, add up.

A pitfall in life is when we view instances throughout our day as insignificant. We tell ourselves, “this won’t make a difference”. Yet at the end of the day, just like the single coin, it truly is all that matters.

Conditioning WOD – 14 minutes

As many rounds + reps as possible of…

15 Deadlifts 225/155
200m Single Arm KB Farmers Carry 70/55
25 Abmat Situps
*If time expires while on farmers carry, estimate for every 10m = 1 rep


  • Deadlift focused two part workout
  • Giving 20 minutes to build to heavy sets of 3-2-1 in the strength portion
  • Weight in part 2 should be something athletes can complete in 3 sets max


  • Choose a weight you can complete with one break per round


  • If short on Kettlebells for carries, athletes can also use dumbbells of similar weight (place in notes what you used)

The AbMat Sit-up and Farmers Carry are pretty simple movements, but there are some things we can do to improve our posture. Posture and positioning is hugely important on the deadlift, so staying in a good position will be our focus on these movements as well. Our eyes and head can do a lot for positioning.

At the top of the AbMat Sit-up, we can focus on keeping the head tall and eyes looking across the room. Keeping the eyes up and head up keeps athletes in a more neutral back and neck position.

Same thing goes for the farmers carry. The weight is want to pull us into a rounded position. We have to fight against it by keeping our eyes focuses on where we are going, not where we are, and by keeping the head tall.

Bringing focus to these two movements will also help us keep positioning on the deadlift top of mind.

Hip Sandwich
Our set-up in the deadlift looks a lot like a hip sandwich. The hips are the meat, where the shoulders and knees are the bread. We want the hips to stay between the shoulders and knees instead of starting parallel to them.

Slow Down the First Pull
Slowing down the first pull off the ground can help athletes stay in a good position. A quality first pull better allows the hips and shoulders to rise together. We can think of the knees as speed bumps. We go slow until we’re over the speed bumps, then we speed up again. During our movement prep, we’ll take three seconds to get from mid-shin to the knees. The call with be “3-2-1-GO!” On “GO!” athletes will shoot the hips forward to lock out the weight. Take a look at the daily video to see a demonstration of both the set-up position and the first pull drill.


  • Grind away at the farmers carries, aiming for 1 break maximum
  • Moving the feet quickly can decrease the time under tension
  • Use the AbMat Sit-ups (unsighted) and Deadlifts (breaking those up) that follow as an incentive to hold on longer


  • This is your chance to get weight out of your hands and move at a steady pace
  • Focus on breathing to get the heart rate down


  • Looking to complete these reps between 1-3 sets
  • Quick sets, quick breaks
    • 1 Set: 15
    • 2 Sets: 8-7 or 9-6
    • 3 Sets: 5-5-5 or 6-5-4