W.O.D. Monday 8/10/20

9
Aug

W.O.D. Monday 8/10/20

Athlete Spotlight for July!

The Twins!

Name: Victoria Verheyen
Hometown: Springfield, MO
Age: 37

When did you first start training at CrossFit Republic and what brought you to CFR?
January 2020. I was 6 weeks postpartum with baby #4, 4 csections later, and a lot of baby weight I never shed with each pregnancy. I haven’t ever been one with self confidence, but most importantly, I wasn’t happy with myself. It was making it difficult to portray being happy to those around me. I’ve struggled with mood and depression mostly. I’ve battled antidepressants with only short term efficacy. I am a Nurse Practitioner and with that comes an image to withhold, in my opinion. I should be the healthy-appearing provider my patients want to take lifestyle change advice from. All that being said, I was diagnosed with gestational diabetes with my last pregnancy, and I hated every moment of living through the blood sugar checks and administration of insulin and mood changes as a result of high and low sugars. I was determined to run from my insulin resistance as a result of PCOS (polycystic ovarian syndrome) and a future of diabetes, if I continued on the same path I had been battling for many years. I was scared to walk through the doors of CrossFit, knowing how out of shape I was and the battle in front of me, but decided I had to take it one work out at a time and one day at a time. I have to keep focused on the process of lifestyle change, healthy eating and PRs. I knew there had to be others at CrossFit that have struggled with the same issues, so surely I wouldn’t be judged….and I’ve NEVER felt judged, not one day since joining. I can’t thank you all enough for that! I have so many cheerleaders; it excites me to return to each workout!

Tell us about your sports & fitness background:
I was always very active through school and high school. I played basketball from about 3rd grade through Freshman year, ran track in middle school (sprinter here, never distance), played volleyball through middle school, and then hung with Softball the remainder of my youth years. Springfield Public Schools finally got Fastpitch softball my Junior year. My twin (Vanessa) and I were chosen to go over to Japan to play softball and got to experience Japan at a first hand level, getting to stay with another softball player and their family and see their culture and day to day behaviors and activities. I then went to college and entered nursing school. I stress ate and then found my husband and life happened and the pounds kept creeping on.

How did you first get exposed to CrossFit?
My twin and I decided we were ready to take the next step and became accountability partners and walked through those doors and haven’t looked back. Both of our husbands didn’t believe we would stick with it, because we haven’t ever stuck with any lifestyle change, and here we are proving them wrong! 🤪

What was your first workout and how did it go?
Strength 15 minutes
push jerks
then conditioning, as many rounds as possible of,
120 single jump ropes
15 calorie bike
10 push jerks
I couldn’t believe I completed a REAL class in the BIG class!! It was rewarding, and it is addicting to keep returning and accomplishing each workout

Favorite Movement/Least Favorite Movement:

Least: I’m not a runner, and overhead work and lunges are very challenging for me

Favorite: I can’t say I have a favorite yet, I’m trying to build endurance and strength, so I don’t feel like I’m great at anything yet.

What class time do you typically come to?
4:30

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
I’ve lost 21 pounds since starting CrossFit with a combo of Ketogenic way of eating with high protein moderate good fats and low/no carb, definitely no sugars/breads/pastas/starches. I’ve lost inches, I’m down 1-2 shirt sizes, my leggings are looser, and I’m no longer embarrassed to wear shorts.

Please share with us any favorite CrossFit or CFR moments:
My favorite to date is the friendships and cheerleaders I have made through getting healthy together, seeing the coaches believe in me, makes me keep pushing on! No one in the room gives up, so you have to get out of your head and keep pushing through!

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

Honestly, just do it, walk through those doors at least 3 days a week, set small goals for yourself, keep putting one foot in front of the other and stay focused. Good things don’t come easy!


Name: Vanessa McConnell
Hometown: Springfield, MO
Age: 37

When did you first start training at CrossFit Republic and what brought you to CFR?
January 27, 2020 was my first day to walk through those daunting doors….I have always had such fear of the unknown and feeling so defeated with no light at the end of the tunnel to get back into the shape I once was. BUT…I did it! Thank you to my twin (Victoria Verheyen)! We decided to be accountability partners and overcome a feat we have always attempted the easy way out of. Finally admitting the yo-yoing and fad diets/pills were not going to keep the weight off long-term, I had to do something different. The other truth is on December 2018 I broke my ankle playing sand volleyball in Mexico, and for the first time in my life I felt OLD and did not like the reality of not being mobile. It was time to make a change. My health journey began March 2019 when I was able to get out of the walking boot. I worked with a personal trainer, but I was working out by myself. I had a fear to walk into a gym and show myself to others. I had nutrition coaching as well, which was good, but honestly I am a foodie and that wasn’t going to be something I could keep up with long-term. So, I began intermittent fasting June 2019 and have continued to intermittent fast and was also intermittently walking/jogging/working out at home. I wasn’t always consistent with working out because I tended to find other things to do! And that was when my twin and I decided it was time to take the leap of faith and try out CrossFit Republic. We have not looked back! It has been really cool to see that I have inspired my children and husband with my journey (let’s face it….my husband didn’t think I would ever stick with it, because I have never stuck with anything in the past!) My husband and children just joined CrossFit Republic June 29, 2020 too.

Tell us about your sports & fitness background:
I have been an avid sports junkie since a young lad. From basketball to softball when I was little to setting a record in middle school track hurdling to volleyball. I did most all sports. My true love was fast-pitch softball and SPS finally implemented fast-pitch softball my Junior year…..I got to throw the first pitch for all of SPS schools! My twin and I were selected amongst 9 other girls our senior year to go over to Japan to play fast-pitch softball.

How did you first get exposed to CrossFit?
I have heard about CrossFit since it’s inception in Springfield and have many friends that do CrossFit. I attempted to resist going with the crowd and ‘drinking the kool-aid,’ but look at me now! LOL!

What was your first workout and how did it go?
February 13, 2020 was our first ‘community class’ out of Learn-To. Conditioning WOD – 15 minutes: As many rounds+reps as possible in 15 minutes of 90 single unders, 15 cal bike, 10 push jerks. WE DID IT!!! We joined the ‘big kids!’ It was very rewarding and eye opening….I CAN really do this! I was excited to return the next day!

Favorite Movement/Least Favorite Movement: Favorite: Deadlifts Least: Pull-ups (I have never done a pull up in my life!)

What class time do you typically come to? 4:30

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
I have definitely seen my body composition changing and toning up with some definition beginning to set in! Since March 2019 I have lost 21 pounds (unsure on inches because I have not measured in a while).

Please share with us any favorite CrossFit or CFR moments:
Honestly, the moment of walking through those ‘daunting’ doors (or so I thought at the time) is the most proud moment I have thus far….I am telling you, it was a true leap of faith! I truly have loved not feeling ‘judged’ by anyone and the coaches that are always there to be my biggest cheerleaders and push me harder than I think I can. I have always struggled getting in my head and comparing myself to others and starting to defeat myself….with the amazing coaches and my twin sister, I push myself.

Any advice for people just getting started or new to CrossFit? Just walk through those doors! I said I would NEVER do it and I would NEVER drink the ‘kool-aid’ and look at me now! I plan to stay on this journey as long as I am able. My favorite verse in the midst of my journey is: Be transformed by the renewal of your mind – Romans 12:2 – – – This means it IS possible!


DAILY MINDSET
“You can’t build on top of success you don’t acknowledge.” – Dallas Travers

There’s a dark side to being so driven. We can be so focused on constantly improving that we can forget to look back. And acknowledge where we came from. I bet we can all relate to a time where we landed a PR lift, or a raise at work… where we were psyched, but only for mere seconds. Before we know it, we’re already thinking, “what’s next?” The finish line always moves.

It’s not wrong to be passionately driven. That’s not where the harm comes from. The harm comes when we don’t celebrate our victories.

We aim to live in a state of true “blissful disassifaction”. Grateful for every experience that comes our way, all the while in a fiery pursuit of the next best version of ourselves. Think of it less as a “pat on the back”, and more of a foundation to build upon. As the quote above teaches us, we can’t build on top of success we don’t acknowledge.


Strength

Build to Heavy Single Squat Clean Thruster

SQUAT CLEAN THRUSTER [22:00 – 35:00]

  • Athletes will have 13 minutes to gradually build to a heavy single
  • The ceiling on this movement is not super high, so let’s aim to get a lot of reps in
  • Getting a good amount of reps allows us to feel out the movement pattern and get more warmed up
  • We want to avoid maxing out 5 minutes into the 13 minute window
  • Let’s make sure to get around to each athlete for feedback during this piece 
  • It’s easier to make change here than it will be during the metcon

SQUAT CLEAN THRUSTER [22:00 – 35:00]

  • Athletes will have 13 minutes to gradually build to a heavy single
  • The ceiling on this movement is not super high, so let’s aim to get a lot of reps in
  • Getting a good amount of reps allows us to feel out the movement pattern and get more warmed up
  • We want to avoid maxing out 5 minutes into the 13 minute window
  • Let’s make sure to get around to each athlete for feedback during this piece 
  • It’s easier to make change here than it will be during the metcon

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
7 Clusters (135/95)
14 Lateral Burpees Over Barbell

WORKOUT BRIEF [0:00 – 5:00]
DESCRIPTION

  • The big focus of this two-part day is one of the most effective barbell movements: The Squat Clean Thruster
  • The Squat Clean Thruster, also known as the Cluster, is so effective because it requires one of the largest range of motions
  • We’ll build to a heavy single in our strength piece and combine a moderate weight with burpees in our conditioning piece
  • The intended scoring range of “Granola Bar” is between 4-6 rounds
  • This works out to a round every 2-3 minutes

LATERAL BURPEES OVER BARBELL

  • You can jump up or step up off the floor
  • There is no need to reach extension when jumping over the bar
  • Jump over the bar with two feet for “RX”

CLUSTERS

  • Choose a weight that allows you to clear this station in right around 1 minute
  • Note that there is no re-bend of the knees overhead in the thruster portion of the movement
  • Click Here to see a demo video of the Cluster

GENERAL WARM-UP [5:00 – 12:00]
30 Seconds Each
Active Samson Video
Up Dog Video

Active Spidermans Video
Lateral Squats Video

Mountain Climbers Video
Russian Baby Makers Video

Push-up to Down Dog Video
Slow Air Squats

Frog Hops Video
Air Squats

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00 – 15:00]
Front Rack Stretch: 1 Minute
Video

Plate Counterbalance Squat Bottom Hold: 1 Minute
Video

DAILY TEACHING VIDEO
Click Here

TEACHING + SPECIFIC WARMUP [15:00 – 22:00]
LATERAL BURPEES OVER BARBELL
Feet Back
While the clusters are the big movement of the workout, we can be more efficient on the lateral burpees with the simple cue of kicking the feet back when jumping over the bar. If athletes brought the knees up to jump over the bar, they have to move the whole weight of the lower body. If they kick the feet back, they don’t have to jump as high and only have to lift the weight of the foot and shin. Feet back, not knees up.

Movement Prep
5 Lateral Hops Over Barbell
5 Lateral Burpees Over Barbell

CLUSTERS
Clean High Pull
We’ll break the cluster down into 3 parts today. The pull up, the pull under, and the drive overhead. The movement we’ll use to train a good “pull up” is the clean high pull. The goal of this movement is to train a vertical bar path by getting the bar “under the shirt”. The closer the bar is, the better control we have of the weight.

Tall Clean
The movement that we’ll use to train the “pull under” is the tall clean. The goal of this movement is to train aggressiveness and accuracy in the turnover of the squat clean. This will be helpful at all weights, but especially at the heavier weights where we aren’t able to elevate the bar as much.

Pausing Push Press
The movement that we’ll use to train the drive overhead is the Pausing Push Press. The goal of this movement is to establish a balanced dip position before launching the bar off the shoulders with the lower body. This is the final movement we’ll use before putting everything together into the full Squat Clean Thruster. Take a look at the Daily Teaching Video for a demo of all these movements.

Movement Prep
5 Clean High Pulls
5 Tall Cleans
5 Pausing Push Press (3 Seconds in Dip)
5 Squat Clean Thrusters

PRACTICE ROUND [35:00 – 40:00]
1 Round
With Workout Weight:
3 Clusters
6 Lateral Burpees Over Barbell

STRATEGY + WOD [40:00 – 60:00]
CLUSTERS

  • On the clusters, singles will likely be the best and most consistent option for the workout
  • To stay consistent, find a rhythm between reps that you think you could hold for 12 minutes straight
  • The only place that it could be helpful to “touch and go” these reps is as the clock is winding down
  • With the weight coming back down the the ground on each rep anyways, dropping from the top can conserve a lot of energy
  • Look to stay close to the barbell in order to get back on the next rep once the weight settles

LATERAL BURPEES OVER BAR

  • Similar to the clusters, find a rhythm here that you see yourself being able to hold for 12 minutes straight
  • This steady pace should allow you to breathe and thrive through the clusters that follow

MODIFICATIONS
CLUSTERS

  • Double Dumbbell Clusters (7) Video
  • Single Dumbbell Clusters (7 Each Side)
  • Odd Object Clusters (14) Video
  • Medicine Ball Clusters (14) Video

LATERAL BURPEES OVER BARBELL

  • Regular Burpees