W.O.D. Wednesday 10/2/19


W.O.D. Wednesday 10/2/19

If you want to be level up in your Crossfit journey or be ready to step into a competition at any time, and you have a year under your belt of CrossFit? You don’t have to be a prescribed athlete. Come hang out with us at Competitor’s Class, led by me (Macy) Wed and Fridays at 7am warmup, start time 7:30am! We have blast and take on several movements we can’t always make time for in normal class. #CompClass


“Our greatest weakness lies in giving up. The most certain way to succeed, is to always try, one more time.” – Thomas Edison

Failing hurts.
Let’s not beat around the bush here.
It’s not a comfortable place.
But to look at failure as a sign to stop, or to give up, is a fundamental misunderstanding of what it actually means to “fail”.

The nature of a failure is not to tell us who we are. Nor is it to tell us if we are good enough, or deserving enough, to succeed.

The nature of a failure is to tell us a way that didn’t work. It’s to educate us.

“Giving up” is our greatest weakness purely because it counters our greatest strength. That of adaptability. As history has shown, we just need to pick ourselves back up, and use what we have learned. It’s why the human race has survived this far.

When we train ourselves to view failure as the teacher and guide it is, there is only one move to make: to try one, more, time.

Strength- 15 minutes

Build to a heavy 1 rep strict shoulder press


  • The bar starts out of the rack for our heavy 1 rep strict press
  • Try to keep these as strict as possible, maintaining a straight body position throughout without the assistance of the hips or back

Conditioning WOD – 12 minutes

As many rounds + reps as possible in 12 minutes of…
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders


  • Big focus on strict upper body movements in this two part workout
  • We’ll start off the day by building to a heavy set of 1 strict press out of the racks
  • Within the AMRAP 12, we want to choose weights and variations that allow athletes to complete 3+ to 4+ rounds


  • Choose a variation that allows you to complete the double unders in 1 set each time


  • Choose a variation that you can complete the strict pull-ups in 2-3 sets each round


  • Choose a weight that you can complete the strict press in 1-2 sets each round

Squeeze the Quads
The two things we’ll focus on for all of our movements are the lower body and our grip. Starting with the lower body, we can initiate the jump on the double under or single under by squeezing the quads. Not only does squeezing the quads help us get some good elevation – it also prevents athletes from kicking their feet back, which can create another place for the rope to catch.

Grip it Soft
Our grip on the handle of the rope should be relatively light. Having a loose grip with the thumb and index fingers enables athletes to rotate at the wrists and not the shoulders, which is even more important being paired with strict presses.

Grip it Hard
The opposite is true for grip on the strict pull-ups and strict press. Having a firm grip creates a more solid connection to the weight. If the hands are loose, it makes it harder to press and pull the weight. If the hands are secure, we have better leverage and can use more muscle. On both movements, try to grip the bar in the middle of the palms.

Squeeze the Legs
Just like on the rope, we also want to keep the lower body tight. Squeezing the belly, butt, and quads creates a solid foundation for the strict press and puts our body in a more streamlined position for the strict pull-up.


  • The biggest thing to consider today is the strict movements
  • These have the biggest potential to slow down as the workout progresses
  • It is better to take quick breaks early and sustain that throughout than it is to go big early and fall off later


  • Think about going 2 quick sets from the beginning
  • 5-5 or 6-4 is something that is repeatable later on


  • The strict pull-up is an easier movement to break than the strict press because we don’t have to clean a bar back up, so more breaks here is better
  • Think about going 2-4 quick sets from the beginning
  • 2 Sets: 5-5
  • 3 Sets: 4-3-3
  • 4 Sets: 3-3-2-2


  • The double unders are somewhat of a break from the strict movements
  • The rep number is small, so try to shoot for unbroken sets
  • Move with a purpose, but don’t be in a hurry to get back to the bars – as a little extra rest can go a long way