W.O.D. Wednesday 5/5/21


W.O.D. Wednesday 5/5/21

Athlete Spotlight for April!

Name: Mike Roach
Hometown: Lansing MI (lived in Willard area since 1971)
Age: 70

When did you first start training at CrossFit Republic and what brought you to CFR?
October 2020; I needed a good work out plan. I tried workout videos but didn’t get the results I wanted.

Tell us about your sports & fitness background:
I like to run and I’ve done some 5Ks. My daughters surprised me and took me skydiving for my 70th birthday. It was a two mile free fall- it was a lot of fun.

How did you first get exposed to CrossFit? My daughter and son in law Melissa and Dak Henning told me how much they liked CrossFit in Republic and that I should try it.

What was your first workout and how did it go?
My first workout went really well. The Learn To class helped me with the moves so I felt I adapted better to the class.

Favorite Movement/Least Favorite Movement:
Favorite are deadlifts, least favorite is the rope climb (I just need to work at it more)

What class time do you typically come to?
Usually the 5:30pm class.

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?
Biggest change is my core. I feel a lot stronger and more flexible.

Please share with us any favorite CrossFit or CFR moments:
I enjoy the classes and the instructors are very helpful and uplifting.

Any advice for people just getting started or new to CrossFit?
Listen to the instructor and don’t worry about what everyone else is doing. Just do your best and you will achieve your goals in time.

“If you put limits on everything you do – physical or anything else – it will spread into your work and your life. There are no limits, only plateaus, and we must go beyond them.” – Bruce Lee

Bruce Lee was involved in a horrific motorcycle accident when he was younger. He was told he would never be able to walk again.

So he was left to make a choice. To believe that his life was limited, where the self-fulfilling prophecy would follow. Or, to choose to believe that there truly are no limits. That there are only the ones we impose on ourselves.

Bruce made his choice. He chose to believe in cause and effect, and he put in the work. When times got hard, he got harder. When he reached a plateau, he recognized it for what it was. Not a limit, but the next challenge. And he found a way to overcome.

Bruce made his choice.
When we reach our next challenge, what will be ours?
Will we see it as our limit, or the next plateau to go beyond?

Strength – 14 minutes

Every 2 minutes on the minute, complete 1 squat clean thruster (cluster), from the ground.

*Build in weight as you go. (7 sets)

Conditioning WOD – 18 minutes

On the 3:00 x 6 Rounds:

First 3 rounds… Rounds 1-3:
10/7 Calorie Machine
10 Chest to Bar Pull-ups
10 Thrusters (95/65)

Rounds 4-6:
10 Thrusters (95/65)
10 Chest to Bar Pull-ups
10/7 Calorie Machine

  • 18:00 Workout
  • Score = Each round scored giving a sum total time it takes to complete all rounds (6 scores)
  • If the work is not completed within the 3:00 window, log your score as 3:00

  • WORKOUT BRIEF [0:00-5:00]
  • We are looking to finish each round around 1:30. This will leave 1:30 to recover.
  • A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.
  • The goal is to “Go!” Don’t hold back. We score this by logging time for each round.
  • As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.
  • Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.


  • The Thruster loading should allow for 10 unbroken reps with quality movement. This will take between :15-:20.
  • 10 Chest-to-Bar Pull-Ups should also be unbroken or two sets. We are looking for a similar time frame to the thruster :15-:20
  • Yuck, the machine also has 10 reps/cals. This is a little mean, because it’s a low rep count but it will leave a mark. Aim for ~:30-:40 here.

GENERAL WARM-UP [5:00-10:00]

  • 1:00 Slow Machine
  • :30 Push-up to Down Dog Video
  • :30 Ring Rows, Pausing at top
  • :30 Squat to Stands Video


  • Front Rack Stretch: 1 Minute
  • :45 Couch Stretch: (Each Side)


Focus: Kick hard, pull hard

  • Speed is the name of the game.
  • As soon as the kick ends (in the hollow), quickly pull hard towards the bar.
  • The speed from the kick to the pull will speed up the cycle time and this can be applied for both the Kipping and Butterfly version.

Movement Prep – Chest-to-Bar

  • 5 Strict Pull-Ups w/ a :2 pause at the top – Coaches Focus: Assess for a full and clear chin over the bar
  • 5 Kip Swings (soft kick)
  • 5 KIP! Swings (hard kick)
  • 3 Kipping Pull-Ups – Coaches Focus: kick to pull
  • 3 Chest-to-Bar – Coaches Focus: ‘harder kick to deeper pull
  • 1:00 Practice Time – Athletes choose their variation

Focus: Pull the head back to keep the bar straight

  • When pressing overhead, the bar starts on the front of the body (the front side of the shoulders) and finishes over the body (over the shoulders).
  • Yes, we want a straight bar path! But the trajectory has be backwards in a straight line.
  • Pull the head back before pressing AND when resetting the bar to the rack position.
  • Coaches – check the elbows. If they are too low the bar will be pressed out in front instead of backwards.

Movement Prep – Thruster

  • 5 Strict Press (barbell) – Coaches Focus: Does the bar go up and back in a straight line – in both directions?
  • 5 Push Press (barbell) – *Coaches Focus: Same focus. The added dip-drive in the Push Press will make it hard to focus on the bar path. Be disciplined.
  • 5 Front Squats (barbell)
  • 5 Thrusters (w/ a pause overhead) – Coaches Focus: Does the bar go up and back in a straight line – in both directions?
  • 5 Thrusters (no pause) – Coaches – same focus: bar path

3 Sets of 5 reps

  • Set 1 – light load (practice pulling the head back)
  • Set 2 – Workout Load
  • Set 3 – Overload
    (Then deload back to the workout weight)

1 Round – w/ workout weight
5/3 Calorie Machine
5 Chest to Bar Pull-ups
5 Thrusters (95/65)
(Brief that at Rounds 4-6, the order is as follows:)
3 Thrusters (95/65)
3 Chest to Bar Pull-ups
5/3 Calorie Machine


  • The machine has a low rep count and therefore time spent on this effort will fast. Fast means somewhere between :30-:45. Use the upper body/lower body push-pull action to get the wheel of your machine moving fast and try to hold on for at least half the reps before backing off.
  • For the Chest-to-Bar Pull-Up, focus on the hard kick and pull. Remember the power and upwards elevation is created by a kick + re-direction of the hip UP! Full body movement, with a pulling follow-through to finish.
  • Rounding the in both directions of the Press is inefficient and increases the distance the bar has to travel. Ensure the elbows are not behind the bar in any direction. This will make the bar feel awkward to lift , and heavier.

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]


  • Decrease Load/Reps
  • 10 Double DB Thruster/5+5 Single DB Thrusters
  • 5 PVC Front Squat + 5 Push Press


  • Decrease Reps
  • Chin Over Bar Pull-ups
  • Strict/Banded Pull ups
  • Jumping Pull-Ups

[Designed for members wanting a little more – to be completed outside of the 60-minute class]

3 Sets For Quality:

  • 8 Tempo Goblet Squats (you choose the weight)
  • 1:00 Plank Hold
  • 10 Alternating Box Step-Ups (with or without weight)