Week FREE Starts Today! New Year’s Day W.O.D. and Endurance Tuesday 1/1/19

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Dec

Week FREE Starts Today! New Year’s Day W.O.D. and Endurance Tuesday 1/1/19

Reminder!  Week FREE starts today for family and friends!

????A WEEK FREE!!!????
 
From January 1st – 5th, bring those New Year’s Resolutions to CrossFit Republic, and get a taste of what CrossFit is and our encouraging community that you have an opportunity to be a part of! No gimmicks, no commitment, we just want to give everyone access to the best fitness experience in the 417 area! ????
 
Come to any of our nine daily classes, all 1 hour long, daily from 5AM through 7:30PM. You can come any or all days during this FREE WEEK! (class schedule link below)
 
Beyond this, your next step can be a simple transition into our Learn To Crossfit class which then starts Monday, January 7th at 6:30PM! Join others just like you and learn the fundamentals and develop a foundation for an easy move into your CrossFit journey! ????
 
Don’t hesitate, conquer your New Year’s Resolutions and NEVER LOOK BACK!
 
#Fitness4Everyone #Resolution #LearnToCrossfit #NeverSettle #BestOf417 #CrossFitRepublic
 
 
 

Athlete Spotlight for December!


Name: Kyle Bodenhamer

Hometown: Nixa, Mo

Age: 26

When did you first start training at CrossFit Republic and what brought you to CFR?

May 2018. Macy Mitchell, the owner, invited me to the Stronger Men’s conference with him and some other CFR guys, who told me what his gym had to offer, so I did a couple of drop-ins and fell in love with the gym instantly.


Tell us about your sports & fitness background:

3 sport letterman in high school- football, track, and wrestling. Football was my main sport. I started off with power lifting for a while before I was introduced to CrossFit.

How did you first get exposed to CrossFit?

Got invited initially to Crossfit Nixa for a drop in and instantly became interested. Being competitive has always been apart of my life.

What was your first workout and how did it go?

First workout was rough for me. I never was used to high intensity workouts until CrossFit.

Favorite Movement/Least Favorite Movement:

Favorite- Ring muscle ups Least favorite- handstand walks

What class time do you typically come to?

4:30 pm workout

What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)?

Eating-wise, I have controlled my portion sizes. I’ve stayed pretty healthy since I started CrossFit. I’ve gotten stronger in my lifts since starting CrossFit as well.

Please share with us any favorite CrossFit or CFR moments:

The Feast Mode 5k Thanksgiving Day WOD

Any advice for people just getting started or new to CrossFit?

Don’t let your ego get in the way of lifting weights; listen to your body. Crossfit at CrossFit Republic is the best gym environment I’ve been apart of. CFR has the best coaches and best people to be around.

Conditioning WOD – Option A

For Time:
50-40-30-20-10 reps of…
Overhead Plate Stationary Lunges 45/25 R/L=2
Abmat Sit-ups

OVERHEAD LUNGES
With plate of your choice (or no plate), extend arms overhead locked out with plate and complete lunge steps in place, with back knee always touching and then standing up with feet together to complete 1 rep. Each step counts as 1 rep. Scale range of motion as needed based on your abilities. If you cannot touch your knee, consider using a lighter weight overhead or no weight at all.

ABMAT SIT-UPS
Head Up
In the finish position of the sit-up, similar to the catch position of the row, it is common to see the shoulders and upper back rounded forward. As athletes sit-up off the ground, reaching their head up towards the ceiling will bring their shoulders down and back into a more neutral position.

Knee Position
The reason we use the AbMat for sit-ups is because the shape allows for full extension and full flexion of the abdominals, something that is not possible in the crunch or regular sit-up. The correct position of the AbMat is to have the thicker side facing the athlete with a small gap between the lower back and the AbMat. If we are looking to get the most out of the abs, placing the heels on the ground with the knees spread wide in the diamond shape, reduces the use of the hip flexors. This is more of a true AbMat sit-up than placing the feet straight out front, although either way is acceptable for today’s workout.

Conditioning WOD – (Option B)

For Time:
50-40-30-20-10 reps of…
Overhead Plate Stationary Lunges 45/25 R/L=2

After Each Round:
Accumulate 1 Minute Plank on elbows

OVERHEAD LUNGES
With plate of your choice (or no plate), extend arms overhead locked out with plate and complete lunge steps in place, with back knee always touching and then standing up with feet together to complete 1 rep. Each step counts as 1 rep. Scale range of motion as needed based on your abilities. If you cannot touch your knee, consider using a lighter weight overhead or no weight at all.

PLANK
Place the forearms on the ground with the elbows aligned below the shoulders, and arms parallel to the body at about shoulder-width distance. Keep body as straight as possible. Scale by going from your elbows up to your hands with arms locked out into a pushup position or go from your feet to you knees.
If you come down from the plank at any point, your time stops toward your 1 minute.

 

 

*Reminder – An endurance workout is offered every Tue and Thur alongside our regular workout. These endurance workouts typically include a longer time duration, lighter weights combined with extra running, rowing or air biking. If you do not finish them or feel they are too challenging due to total time of work, feel free to scale or adjust the time occasionally.

CFR ENDURANCE WOD – 25 MIN

As many rounds + reps as possible in 25 minutes of…

30 OH Lunges 45/25 R/L=2
30 Second Accumulated Plank
30 Cal Row
30 Abmat Situps
*Start endurance athletes at different stations to keep the rowers unclogged if more than 13 completing the endurance workout