W.O.D. Wednesday 3/20/19


W.O.D. Wednesday 3/20/19

Please welcome our Newest Coach, Becky DeMaria!

I was born and raised in Farmington, Missouri. I grew up playing just about every sport that was available to me. In high school, I focused mostly on volleyball and soccer and played both sports year-round for the high school teams, as well as travel teams. I also spent a lot of time as a kid and into my high school years doing gymnastics. I have always had a love for competition and athletics. I met my husband when we were in high school and we moved to Springfield to attend MSU for college. I majored in Elementary Education and I am a former Kindergarten Teacher. After college we moved to Northern Virginia where I began my teaching career and I was introduced to CrossFit for the first time. I was instantly hooked! While in Virginia, we got married and had our first child. Shortly after having our daughter, we moved back to Springfield to be closer to family. We then had our second child and bought a house in Republic. I have been a stay-at-home mom since my kids were born along with some part-time jobs (coaching HappyFeet soccer and Parent Educator for Parents as Teachers) and now coaching at CFR!

My love of CrossFit began almost 6 years ago. I have been hooked since day one! I have bounced around between CrossFit gyms and am so happy to have found CrossFit Republic. There aren’t any other gyms out there like it. I have a lot of passion for weightlifting, and maybe a little less for running….but I love how everyone pushes each other to be better athletes every time they are in the gym. I also enjoy doing some competitions from time to time. Even before I considered becoming a coach, I really liked to spend time helping other athletes with their technique and skills. I knew that being a CrossFit coach would be something I would want in my future. I am so excited to now begin coaching and share my love of CrossFit with everyone and help others find enjoyment in fitness!

To view our other CFR coaches, go to this link and scroll to the bottom!


“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

Routines and habits become part of the norm. Morning coffee, listening to the radio, the drive to the field taking the kids to practice. We appreciate healthy habits, and let’s continue to reinforce them.
However, there is much to be said about taking a pause to our day, to our routine.
To appreciate the fortune in our lives.
The absolute abundance we are so lucky to have.
In a world where comforts are the “norm”, we have to actively remind ourselves how good our lives are.
The thought of losing those precious parts of our day is a sobering one. Albeit a morbid thought, it will.
There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to wait in traffic as we drive them to soccer practice.
As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes.
As we start our day today, what are three things that we are grateful for?
Why are we grateful for them?
How do they make us feel when we think about them?
Don’t brush the surface – dig deep.
An action of gratitude is one of the most powerful leverages we can take to improving our lives, regardless of goal.


  • Score is total stations fully completed within the minute
  • 25 is a perfect score
  • Adjust numbers as needed to complete within the minute to be challenging yet achievable

Conditioning WOD – 25 minutes

Every minute on the minute for 25 minutes complete…
Minute 1: 15/12 Calorie Bike
Minute 2: 15 KB Swings 70/55
Minute 3: 15/12 Calorie Ski Erg
Minute 4: 15 Reverse Lunges R/L=1
Minute 5: 15 Toes to Bar

Score is total stations completed as written within the minute. A perfect score is 25 or scaled accordingly.

These EMOMs aren’t about getting the work done as fast as possible, rather competing the work efficiently within the minute. With other movements to follow, we can look to hold paces that keep the heart rate under control. This allows for consistency across the five rounds.

On the Air Bike, we can keep an eye on our RPMs. As a reference point, holding 55 RPMs will get athletes 10 calories within the minute. Holding 60 RPMs will get athletes 12 calories within the minute. To complete the calories and spread the effort across the whole minute, athletes can look to hold somewhere between 55-70 RPMs on the bike.


  • Choose a weight you will swing unbroken for all 5 rounds

Just like on the bike, there are paces we can hold to complete the 15/12 calorie within the minute. 720 Calories Per Hour will get you 12 calories in a minute, while 900 Calories Per Hour will get you 15 calories on the minute. In order to get the work done, we can look to hold at least between 720-900 calories per hour.

Vertical Shins
On both the kettlebell swing and reverse lunges, our focus will be finding a vertical shin. When the shins are vertical, athletes are able to stay balanced and include the big muscles of the posterior. When we lose the vertical shin and the knees track forward over the toes, athletes can put unwanted strain on the knees and lose the assistance of the glutes and hamstrings. The more hands (or muscles) on deck, the easier the work gets accomplished.


  • Performed with no weight
  • Alternating repetitions
  • 15 each leg, 30 total

Start Smart
The first rep or two are usually the most difficult when stringing together toes to bar. One thing that can help athletes get started more easily is to jump with the feet in front of the bar. Jumping to this “hollow” position instead of starting in a dead hang gives athletes some extra momentum when getting started.

Movement Substitutions
Reduce Reps
Feet as High As Possible
Knees to Chest


  • Use most of the minute, don’t sprint early on
  • This helps keep the heart rate under control and allows for consistency across the five rounds


  • Unbroken swings here
  • This will be the shortest station of the five
  • Breathing through smooth, unbroken sets gets you more quality rest


  • Have to move quickly to get 30 done
  • Use the clock to your advantage
  • Should be done with more than 15 reps by the 30 seconds mark to be on pace


  • Aim for 3 Sets or less
  • 3 Sets: 5 – 5 – 5
  • 2 Sets: 8-7
  • 1 Sets: 15
  • Go with the option that minimizes time spent not moving