W.O.D. Saturday 5/18/19


W.O.D. Saturday 5/18/19


“When doing your risk analysis, how to you measure the risk of doing nothing?”

We wait for perfect.
This is a pitfall we’ve all found ourselves in.
Awaiting the right moment. The right conditions. The right financial situation. The right job, schedule, physical or emotional setting.

There’s a term that you made have heard before – “Paralysis through analysis.”
The greatest risk we take in life, is never taking the risk to begin with. Never starting. Never taking the leap, purely due to the fear of failure.

The fear that we would fail. The fear that it wouldn’t work out. That we would be embarrassed, disappointed, let down… to ourselves or others.

But as we think through those things – what is the bigger risk?
Those fears?
Or never trying?

Jump, and build our wings on the way down.
We just, have, to jump.

Conditioning WOD – 35 minutes

For Time:
100 Double Unders, 50 Sit-ups, 200 Meter Run
80 Double Unders, 40 Sit-ups, 200 Meter Run
60 Double Unders, 30 Sit-ups, 200 Meter Run
40 Double Unders, 20 Sit-ups, 200 Meter Run
20 Double Unders, 10 Sit-ups, 200 Meter Run


  • Longer twist on the CrossFit Benchmark workout “Annie”
  • Looking for a workout no longer than 30 minutes (10 minutes at each movement)


  • 300 reps total
  • Should be something you can string together larger sets
  • Time suggestions per rep round:
    • 100 – 2:30
    • 80 – 2:00
    • 60 – 1:30
    • 40 – 1:00
    • 20 – :30


  • 1000 Meters of running total
  • If unable to run, complete one of the following:
    • 600m Bike
    • 250 Meter Row
    • 200 Meter Ski


Movement Substitutions
Reduce Reps
Timed Stations (2:30 – 2:00 – 1:30 – 1:00 – :30)
Single Unders (150-120-90-60-30)

Kipping vs. Folding
In order for us to get the most out of the AbMat, we can leave a small gap between the lower back and the mat. The AbMat is there to help us fully flex and fully extend the abs. When we set up too close or on top of the AbMat, we are essentially kipping our sit-ups. In this case, the abs aren’t going through the full range of motion. It becomes more of a hip movement than a core movement.

Pull vs. Push
We’ve talked frequently about pulling the foot off the ground when running instead of actively pressing through the pavement. A good indicator if athletes are pressing through the floor is looking at their head height. If athletes are pulling properly, they’ll maintain a tight core and their head won’t move up or down at all. If athletes are pressing with the legs, you’ll see their head bobbing up and down as they run.

In place, we’ll practice keeping the belly tight and head level as we alternate pulling the feet right under the hips. Here, it’ll be easy to spot bobbing the head vs. keeping it level.

Movement Substitutions
600m Bike
250m Row
200m Ski


  • Very front loaded workout
  • While the runs remain the same, there are 270 reps of double unders and sit-ups in the first two rounds
  • There are only 180 reps of double unders and sit-ups in the last three


  • Know your abilities on the rope and take the 300 total reps into account
  • Break these up like you would 300 for time


  • Push these more than you want to, especially the first two rounds
  • Won’t really effect the runs at all
  • Just going 2 seconds slower on each rep over the course of the 150 is a 5 minute difference in time


  • Balance this station out with the double unders
  • Runs are less important at the beginning of the workout and more important at the end