W.O.D. Saturday 5/4/19


W.O.D. Saturday 5/4/19

*Reminder we now have a 9am AND 10am class on Saturdays!


“Adversity causes some to break. For others, it breaks records.”

Adversity can really, really…. really hurt.
Let’s not create an illusion that it’s all sunshine and rainbows. It will try our values, test our patience, and challenge who we are as human beings. It’s no warm cup of cocoa on a winter morning.

But a warm cup of cocoa doesn’t make us better. A picture perfect day doesn’t make us better. We learn when we make mistakes. When we miss, trip up, face plant, and get caught off guard. At our very basic biological level, this is how we adapt. It’s encoded in us… and it’s seriously like a secret sleeping super power.

That is, of course, if we use them to our advantage. The nature of a mistake is not to tell us we stink. That we failed. That we’re not good enough. The nature of a mistake is to educate us. To give us the ammunition we need to become better. To take the challenge to earn greatness, out of something that once was not.

Adversity is not in the way to greatness.
Adversity is the way the way to greatness.
This is the championship mindset.

Conditioning WOD – 20 minutes

As many rounds + reps/cals as possible in 20 minutes of…
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
*Strict “Cindy” is 5 strict pullups, 10 pushups, 15 air squats


  • Looking for distances and modifications that allow us to get 3+ rounds today


  • If unable to run, to to injury or rain complete one of the following:
    • Change row to 35/25 Calories
    • 14/10 Calorie Bike


  • 1 Round of Strict Cindy is 5 Strict Pull-ups, 10 Push-ups, and 15 Air Squats
  • Choose a number or modification that allows you to get the push-ups and pull-ups done in 2-3 quick sets per round


  • Stagger athletes on different movements if short on rowers

Loose Arms
With strict upper body movements dominating the back half of this workout, let’s be aware of how much work our arms are doing. The goal on the rower is to keep the arms relaxed to the best of our ability. We can do that by loosening our grip and driving harder with the legs. One thing that helps here is to think about slightly lifting the butt of the seat during the drive out. We don’t want to lose contact with the seat by any means, but this action can help put more weight in the legs and less in the arms.

On our three bodyweight movements today, our focus is on our tempo on the way up and the way down. The overarching theme is to go slightly slower on the way down than we do on the way up. This control on the way down allows athletes to improve strength and maintain positioning. Going faster on the way up means athletes are firing their muscles quickly to get to the finish position.

Specifically on the strict pull-up, we want to control the negative without overdoing it. Controlling it down too much can be very taxing on the biceps and lats. The goal is to go slow enough where we can keep the feet in front of the bar, but not so slow that we’re overloading the pulling muscles.

Movement Substitutions
Reduce Reps
Banded Strict Pull-ups
Box under feet Strict Pull-ups
Ring Rows

Similar goal on the push-ups as we had on the push-ups. Let’s control the descent without overdoing it and fire up fast to a locked out position. Controlling the descent here better allows athletes to load their muscles and feel out a proper position. If we’re going full speed in both directions, it’s hard to put everything where we want it to be. Staying under control enables us to better control elbow position and maintain a straight body from head to toe.

Movement Substitutions
Reduce Reps
Push-up to a Box, Bench or on knees

The air squat is the least demanding and technical of our three bodyweight movements, but one that still requires a slower tempo on the way down that on the way up. Similar to the push-up, controlling the descent gives us better awareness of knee position, keeping the whole foot in contact with the ground, and finding full range of motion.


  • Looking to complete 3+ rounds today
  • To accomplish that, we’re looking at just around 1:30 per station (counting each round of Strict Cindy as 1 station)


  • Prioritize speed on the row over the run
  • We have more to gain, as there is an exponential return with a higher calories per hour


  • The big two movements to manage are the pull-ups and the push-ups
  • Less is more here
  • Break them up into 2-3 sets early to help preserve them for the entirety of the workout
  • Pull-ups: 3-2 or 2-2-1
  • Push-ups: 5-5 or 4-3-3