W.O.D. Wednesday 9/2/20


W.O.D. Wednesday 9/2/20

Athlete spotlight for August!

Name: Tracy A. Lucas

Hometown: born in Landstuhl Germany grew up mostly in Wichita Kansas

Age: 44 but soon to be 45

When did you first start training at CrossFit Republic and what brought you to CFR? I first started crossfit a year after Macy and Jen opened the gym I think that was in 2014. My wife encouraged me to go to CFR knowing that I enjoyed exercise and I was about to sell all my workout equipment.
Tell us about your sports and fitness background:I played football, track, and swimming in high school, some intramural sports in college and a 5K and a marathon in Antarctica. But I mainly just worked out at home with a plethora of free weights. I used a workout schedule adapted from my high school football coach for years. I also played pick up games of ultimate Frisbee, basketball or volleyball.

How did you first get exposed to CrossFit? Some guys at work told me that I should go to a crossfit gym. I thought that I would really like it by the way they described it. However, I didn’t want to spend time away from my family, spend the money or make the drive out of my way so I procrastinated. I was also content doing my own thing at my home. That being said, after years of doing different home workouts I found myself falling asleep on my bench while working out. This prompted me to think that maybe my workouts weren’t very challenging or interesting. Around that time CrossFit Republic had opened and it was on my way to work. Ultimately my wife wanted to finish our basement so I lost my home gym space and I sold all my weights. That was more or less the final straw and I thought I could either get fat and unhealthy or pay for a gym membership. At that time CrossFit Republic had a special that was a reduced rate for a certain period of time. I thought I would pay the cheaper rate and since they had a 5 am time slot I wouldn’t have to change my normal workout time or take time away from my family. I initially was just going to be at CFR for 3 months or so to get the lower rate. I figured I would just save my money and buy some new weights and stuff. However this has been such an enjoyable experience both in the workouts themselves as well as the spirit of the other members that I’ve just kept returning. I also think that the culture that has been created at CFR is a byproduct of the loving personalities of Macy, Jen and the other coaches. From the first conversations I had with Macy and Jen I felt that they were genuinely listening, friendly, and interested in my life.

What was your first workout and how did it go? My first workout was Fight Gone Bad. It was horrible. I thought I was in decent shape when I started CrossFit but I quickly learned that I wasn’t. The mix of cardio and weights was a whole new experience for me that proved to be very challenging.
Favorite movement/least favorite movement:I’m not sure if I have a favorite movement but I think I excel at moderate weight on the barbell and body weight movements. My least favorite movement is wall balls. I think they are particularly challenging for people of a modest stature.

What class time do you typically come to? I have a work schedule that fluctuates but I can be found at the 4:45am, 9am and 3:30pm classes.
What sort of changes have you seen in your body health and fitness since starting at CFR (before/after)?I have never had a real weight issue but I definitely have become more tone with bigger lats and legs (although they still seem like chicken legs). I also feel that I have greater stamina. I would say that I’m in better shape now than I ever have been before.

Any advice for people just getting started or new to CrossFit? I think it is important to remember your goals. I genuinely enjoy exercise and working out. But, the whole point of working out for me has been to be healthy enough to play with my children and grandchildren. I was older when I got married and had children. I’ll be in my 60’s before my newest kid is out of the house. I plan to be active enough to do whatever activity they want to do with me. I have no plans of going to the CF Games and I don’t take myself too seriously so I’m quick to scale if I think I might tweak something or get hurt. As I’ve gotten older I’m realizing that getting hurt is easier as well. I’ve learned that perfect form is far better than just muscling up the weight just to stay Rx. One of the hardest parts to balance is the mental side of slowing down/quitting/scaling during a workout because the workout is getting too difficult or I’m going to tweak something. I feel like it is important to continue to push myself to be a little better each time.

Strength – 13 minutes

Build to a Moderate Complex:
1 Pausing Push Jerk
1 Push Jerk

  • We’ll have 13 minutes to build to a moderate complex out of the rack
  • The goal with this piece is to drill the push jerk and get a lot of sets in that support good technique
  • If anything, we only want to get a little heavier than the weight we’ll be using for the workout
  • We can aim to complete around 7-9 sets in during this time frame
  • This works out to a set about every 1:30-2:00
  • Look to get around to each athlete at least once for a piece of feedback that will carry over into the metcon
  • This makes it easier to quickly reference the cue you gave them during the higher intensity piece
  • We’ll build to a moderate 2-rep complex out of the rack
  • The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch
  • These pauses allows us to focus on maintaining a vertical dip and balanced catch
  • Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load

“Don’t tell me who you are. Tell me what you are.”

When we are asked “who” we are, we default to our past. We define ourselves by our resumes. Although our past may give us insight of where we’ve been, it cannot be what defines us… for it’s the past.

When the question however asks “what” we are, we tend to give a different answer. We describe who we really are. It’s one of character, values and beliefs.

Will we be defined by who we’ve been in the past, or by what we stand for today? Let character be our loudest statement.

Conditioning WOD – 20 min cap

3 Rounds:
25 Toes to Bar
20 Push Jerks (135/95)
15/12 Calorie Machine

WORKOUT BRIEF [0:00 – 5:00]

  • Today’s conditioning piece balances out gymnastics, weightlifting, and mono-structural movements
  • Your score is the total time it takes to complete the workout
  • The intended time range for this workout is between 9-18 minutes (cap workout at 20 minutes)
  • Before the conditioning piece, we’ll spend some time working strength and positioning in the Push Jerk
  • We’ll build to a moderate 2-rep complex out of the rack
  • The pause in the first rep is for 2 seconds in the dip and 2 seconds in the catch
  • These pauses allows us to focus on maintaining a vertical dip and balanced catch
  • Moderate means we’ll only aim to climb a little higher than workout weight in order to prioritize technique over load


  • The barbell will come from the floor for this movement, not out of a rack
  • All reps should be push jerked (received with bent knees) instead of push pressed
  • Choose a moderate load that you are capable of cycling for 20+ reps unbroken when fresh
  • Within the workout, this should be a station you can clear in 2-3 sets


  • If you have 20+ toes to bar unbroken when fresh, complete this station as written
  • If you’re not there quite yet, consider reducing reps or choose a variation from the “modifications” section

GENERAL WARM-UP [5:00-12:00]
30 Seconds Each
Easy Machine
Push-up to Down Dog Video
Hollow Hold Video

Moderate Machine
Active Samson Video
Arch Hold Video

Faster Machine
Shoulder Taps Video
Flutter Kicks Video

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

DEMO VIDEO: Click Here

MOBILITY [12:00-15:00]
Child’s Pose: 1 Minute

Pec Stretch on Wall: 45 Seconds Each Side

On the push jerks and toes to bar, we’ll focus on three positions. In the toes to bar, kicking the toes to these three positions can help us maintain a rhythm. The goal here is to gradually build up how high we are kicking the feet. This allows the upper body and lower body to stay in sync, rather than just trying to go for toes to bar immediately, which can often lead to swinging. Imagine these three positions as:
1) Toes to Parallel
2) Toes Slightly Above Parallel (Halfway Between Bar and Parallel)
3) Toes to Bar
You can even have another athlete us their hand as a target for the athlete on the bar to hit. In the workout, let’s aim for athletes to go as high as possible with the feet that still allows them to maintain a good kip swing. This is how we get better at toes to bar, not just by completing them as prescribed with a swinging movement.

Movement Prep
10 Scap Pull-ups Video
5 Kip Swings
1-3 Strict Toes to Bar Video
2 Sets: 4 Toes to Parallel + 4 Toes to Above Parallel + 4 Toes to Bar

3 Positions:
In the push jerk, we’re also looking to nail 3 positions. These position are the dip, drive, and drop. The pausing jerk built into our first piece will allow us to slow the movement down and really feel out some of these points of performance. Here are some things we’re looking for in each position:
1) Dip: Heels Down, Elbows in Front of Bar, Vertical Torso
2) Drive: Heels Down Until the Hips Extend, Hard Squeeze of the Quads and Glutes
3) Drop: Drop the Hips Down and Back Fast, Heels Down, Catch with Elbows Locked

Movement Prep
20 Second Dip Hold
20 Seconds Dip + Stands
20 Seconds Catch Hold
20 Seconds Quarter Squat + Stands (With Bar Overhead)
5 Push Press
3 Sets: 1 Pausing Push Jerk + 1 Push Jerk

PRACTICE ROUND [35:00-40:00]
1 Round
With Workout Weight:
4 Calorie Machine
4 Push Jerks
4 Toes to Bar

STRATEGY + WOD [40:00-60:00]

  • In today’s workout, there will likely be 1-2 stations that you feel more comfortable with than the others
  • Playing to your strengths can help you clear some stations quickly while chipping away at the others
  • For Example: You may choose to be more aggressive on the bike and push jerks, while working through more manageable sets on the toes to bar
  • This format can create “intervals” within the workout, which builds in some recovery, keeps things interesting, and makes it feel like rounds are moving quickly
  • Consider the sets listed below for the toes to bar and push jerks


  • 1 Set: 25
  • 2 Sets: 15-10
  • 3 Sets: 10-8-7
  • 4 Sets: 8-7-5-5
  • 5 Sets: 5-5-5-5-5
  • 6 Sets: 5-4-4-4-4-4


  • 1 Set: 20
  • 2 Sets: 10-10
  • 3 Sets: 8-7-5 or 10-5-5
  • 4 Sets: 5-5-5-5
  • 5 Sets: 4-4-4-4-4


  • Double Dumbbell Push Jerks (20)
  • Single Dumbbell Push Jerks (10 Each Side)
  • Odd Object Shoulder to Overhead (20) Video
  • Full Kettlebell Swings (20)


  • Max Reps in 2 Minutes (25 Max)
  • Reduce Reps
  • Feet as High as Possible
  • Knees to Elbow/Chest/Waist
  • 25 GHD Sit-ups
  • 25 Toe Raises Video


Gymnastics Stamina
For Time:
100 Double Unders
50′ Handstand Walk
80 Double Unders
50′ Handstand Walk
60 Double Unders
50′ Handstand Walk
40 Double Unders
50′ Handstand Walk
20 Double Unders
50′ Handstand Walk
*Unable to do Handstand walks? Complete 5 Wall Walks for each HS walk OR Heavy DB hold over head walk for 50 ft

*Double Unders – complete 2 to 1 singles