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8
Jul

Benchmark W.O.D. and Endurance Tuesday 7/9/19

DAILY MINDSET “Life is like sailing. You can use any wind to go in any direction.” – Robert Brault Are we sailing North on purpose, or is it because the wind is taking us that way? Life will throw its curveballs. It’s unseen illnesses, injuries, and schedule conflicts. But it is a choice to allow those to change our cardinal direction. There is always a way to continue in the direction we want. When the challenge strikes, we don’t adjust the goal. We adjust the sails. Strength – 15 minutes Build to a heavy 3 rep deadlfit DEADLIFT 15 minutes to build to a heavy triple Looking to complete 7-10 sets, or one set every 1:30-2:00 Best time for coaches to see and correct deadlift form before the workout begins Benchmark WOD – 15 min cap *reminder – you will see benchmark workouts again. Please score this on SugarWOD or write it down so you can test your fitness over time, and see your progress, as we always do benchmark workout every 6 months or so. For time… 21-15-9 reps of… Deadlifts (225/155) 400 Meter Run GENERAL Two part, deadlift focused workout Looking for an 8-10 minute workout DEADLIFT Choose a weight in the metcon you can complete each set with no more than 1 break LOGISTICS If unable to run, complete one of the following: 28/20 Calorie Bike 500m Row RUNNING Lean & Pull We’ll use a moderately-heavy band against the rig to feel out a proper lean and...
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7
Jul

W.O.D. Monday 7/8/19

The MS Society will be setting up a table at the gym on Monday night from 4-7 pm! They going to make it fun, so feel free to swing by and check it out. We are looking for more riders to register with Team Hope! Please look up Team Hope on Facebook and join the fun! Get some training rides in, donate if you feel led too, and bring awareness to multiple sclerosis! DAILY MINDSET “Kind words can be short and easy to speak, but their echoes are truly endless.” – Mother Teresa The simple “thank you” could very well be the most underrated words in vocabulary. We may be great at “feeling” gratitude, which is ever important. But we often need to remind ourselves of the impact it has, when we express it to another. It’s not the times a stranger holds a door for us, or a clerk gives us change. Although it is proper to say thank you here, it’s more about the times that we don’t have to say it. Taking a moment to thank a friend, who has always been there for you. Stopping to express to our neighbor how much we enjoy living next to them. Telling a co-worker how lucky we feel to be able to work with them every day. Although just a second in our day, their echos can “truly be endless”. Conditioning WOD – 20 minutes On the 4:00 mark for 5 rounds… 9 Box Overs 30/24 15 Dumbbell Front...
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5
Jul

HERO W.O.D. Saturday 7/6/19

*For those newer, we do workouts called “Hero Workouts” occasionally, specifically on Saturdays as our way of honoring the fallen soldiers who gave their life for our country and the freedoms we enjoy. These workouts typically are either more skilled, larger amount or reps, or are longer time domains, as they are build to be more difficult to help us reflect on what these soldiers and their families went through. So come on these and honor these men and women, and if you must scale, please do so. DAILY MINDSET Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg. “Glen, I still can’t believe you punched out early on me, but glad to hear from the guys that you fought like a hero–no surprise there. You should know, your efforts resulted in the rescue of over 20 Department of State personnel. They are alive today because of yours and Ty’s heroic action. I know you hate funerals as much as I do but, the service in Winchester was humbling and inspiring. The people of Boston are amazing. I had to choke back the tears as me and the boys rolled through town, and thousands of people lined the streets to honor a hero and our friend and teammate. Seeing American citizens united around...
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4
Jul

Team Day Friday 7/5/19

In teams of 2… you will be completing a strength portion and conditioning WOD together. One for total load and the other for total rounds + reps. Strength – 15 minutes Each athlete build to Heavy unbroken complex of… 1 Hang Power Snatch 2 Power Snatches 3 Overhead Squats *add up total weight for both athletes of best completed sets (you cannot only do part of the complex and count it. Must be an unbroken complex) DAILY MINDSET “Champions don’t blame the tools they’ve been given. Champions sharpen them.” Abraham Lincoln once wrote that if he had six hours to cut down a tree, he would spend the first four sharpening the axe. It doesn’t matter where you started, or even where you’ve been. All that matters is two questions. Where do you want to go, and how hard are you willing to work to get there. We have what we need. Everyone does. The separation comes down to who is willing to do the work. Never whine. Never complain. Never make excuses. Team Conditioning WOD – 15 minutes As many rounds + reps as possible in 15 minutes of… 12 Deadlifts 115/85 9 Overhead Squats 115/85 6 Hang Power Snatches 115/85 *Athletes must switch after each full round GENERAL Two part workout focused on barbell cycling Build to something heavy, but good looking in part 1 Looking to get 7-8 rounds (2 minutes per) as a team BARBELL MOVEMENTS Choose your weight based off the overhead squats or hang...
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3
Jul

HAPPY INDEPENDENCE DAY! 9AM CLASS ONLY – HERO W.O.D. JULY 4, 2019

In the midst of the fireworks and barbecue, take a moment to reflect and give thanks to those who sacrificed and died for this great land. On July 4, 1776, the thirteen colonies claimed their independence from England, an event which led to the formation of the United States. Independence Day celebrates the birth of a new nation! How blessed are we?! Think about the men and women who have dedicated their lives to service and well being of the nation, foreign and domestic. Greater love than no man than this, than a man that lays down his life for his friends. *As many of you know, Hero workouts like this below are typically longer, more skilled, have more volume or have more weight associated.  This workout will be longer.  Please hydrate and eat accordingly, then team up with 2 others and move quickly!  If you do not finish under the time cap, it will be your decision to continue if you desire, otherwise add one second per rep not completed on top of the 60 min cap. Hero Workout – 60 min time cap *We are aware this may be a HUGE class since we are only having one for the whole day.  Get ready to have some fun, share equipment as needed, and let’s honor our fallen and celebrate our independence! “1776” For Time (in a Teams of 3) complete… 13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing...
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2
Jul

W.O.D. Wednesday 7/3/19

Strength – 15 minutes Find a 3 rep max for the thruster from the ground THRUSTER Thruster will come from the ground First rep can be a squat clean thruster (cluster) Building in weight on unbroken sets of 3 You do not have to go right from overhead into the squat You can pause in the front rack after bringing the bar back down if that is helpful in regaining balance Coaches – this is the best time to coach the thruster with each individual athlete DAILY MINDSET “Well done is better than well said.” – Benjamin Franklin Talk is cheap. Anyone can talk. Only the few, choose to do. There will be a point today where we will feel compelled to express our thoughts to someone. Maybe it’s how something could be done better. Let’s press pause there in that moment. “Ductus Exemplo” is a Latin phrase that translates to: “Lead by Example”. Actions will always speak louder than any words. WD > WS. Conditioning WOD – 20 min cap 2 rounds for time of… 20 Squat Clean Thrusters (each rep must come from ground) 135/95 2 Rope Climbs 20/15 Cal Ski Erg 2 Rope Climbs 20 Handstand Pushups *Coaches please roll ski ergs away from ropes, preferably in front of Learn To Crossfit Rig, facing the wall, so there is no injury transferring one station to the other with athletes and rope climbs *Scale rope climbs with reduce reps, half rope climbs, 3:1 Rope Pulls, 3:1 Pullup +...
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1
Jul

W.O.D. and Endurance Tuesday 7/2/19

ATHLETE SPOTLIGHT FOR JUNE! Name: Terri Yardley Hometown: Winona, MO Age: 35 When did you first start training at CrossFit Republic and what brought you to CFR? I’ve been at CFR for about two years. When I moved to Springfield, I met a gentleman at EMT work named Michael Knoll. I discussed with him how I used to do Crossfit back home, he invited me to a class… and well, here I am! Tell us about your sports & fitness background: I was active in sports throughout my school years, and played volleyball and softball since around age eight. After graduating high school, I continued to play in coed softball tournaments off and on. How did you first get exposed to CrossFit? I caught the CrossFit Games online several years back. It looked like something I would enjoy. What was your first workout and how did it go? I don’t remember the exact workout, but I remember I had to scale pretty much every movement. I remember thinking there is no way I can do this, even the scaled version… But I finished and keep coming back for more. Favorite Movement/Least Favorite Movement: My favorite movements are, Overhead squats and the Bike. Least Favorite movement are Burpees and the SkiErg!! What class time do you typically come to? 9 a.m. What sort of changes have you seen in your body, health and fitness since starting at CFR (before/after)? I am so much stronger, not only physically, but mentally as well....
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30
Jun

W.O.D. Monday 7/1/19

Another month, another chance to give back! This July, we are excited to partner with H2OpenDoors to provide safe drinking water to people in need. Just check in to CFR, tag some friends, and use the hashtag for this month #givewater.💧💦💧 H2OpenDoors is a program of Rotary clubs around the world with the long term goal of providing access to clean, safe drinking water for one million people throughout developing nations. The team of volunteers at H2OpenDoors travel to areas of the world most in need of clean water and install a SunSpring water filtration system that will provide safe drinking water for 10,000 people every day for 10 years. Every check-in this month will provide 50 gallons of safe water to someone in need. If you want to learn more about H2OPenDoors, you can check them out at www.h2opendoors.org. Thanks for checking in to give the gift of clean water! DAILY MINDSET “If people knew how hard I worked to achieve my mastery, it wouldn’t seem so wonderful after all.” – Michelangelo From a man who is recognized as one of the greatest artists of all time. There’s the intoxicating myth in our society that there is such a thing as natural, born talent. An “anointed” factor that leads to such heights of achievement. Yet here he is, Michelangelo himself, expressing his backbone to success. It’s easy to dismiss achievements to factors we can’t control. To say history is by chance. It’s far harder, to admit that it’s another level of...
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