WOD

REMINDER! NUTRITION CLINIC! Our nutrition coaches, Coach Leslie and Coach Jennifer would like to invite you to come learn the basics of nutrition at their very first Nutrition Clinic… This Sunday July 11th at 3pm at CFR! *cost is free for CFR members. This will be a basic discussion and Q&A of Macronutrients (Protein, Carbs, and Fats) and what they are, what foods to use to get them, portion sizes, and how to balance them in your meals. They will discuss hydration and the importance of it, pre and post workout fuel, and ways to help you feel your best during your workouts. Please sign up at this link to reserve your spot! Reserve HERE! https://bit.ly/3hC8pYh ***About our coaches – Leslie Franklin & Jennifer Jackson here – https://crossfitrepublic.com/nutrition-crossfit-republic-crossfit-springfield-mo/ DAILY MINDSET“If you fight for your limitations, you get to keep them.” – Jim Kwik Our harshest critic is in between our ears. We’ve all been there… telling ourselves we suck. That we’re simply not good enough. Too old, too young, not good looking enough, not smart enough. Each time we tell ourselves these things, we add one more vote to become them. The mind has this incredible power to bring into this world whatever we fixate on. Yet what can be the harshest critic, can be the most powerful ally. Let’s leverage those thoughts to our best advantage. Conditioning WOD – 20 minutes As many rounds + reps as possible in 20 minutes of…30 Double Unders20/15 Calorie Machine10 Wall Balls (20/14)30... Read More

Strength – 10 minutes On a 10:00 clock, every 2:00:3 Front Squats Do at least 2 warm-up sets before starting the first set The class moves together Increase load across each new set The goal is not to find a new 3 rep max, but to lift something heavy for that day Score = heaviest triple completed Failed reps count as a set DAILY MINDSET“75% Emotional, 25% Physical” It’s said that the hardest part about anything is starting. And that once we just take that first step, the successive action seems to just fall into place. And there’s absolutely merit to that… an object in motion tends to stay in motion (Newton). But beyond the surface we want to recognize the truth about us as human beings… that we are emotional creatures. And that our ultimate success is less dependant on the physical actions we take, and more on the emotional backings behind them. We can conceptualize “successful action” in this way: 25% of it is the physical side. The actual hands in the dirt, grunt work. This stuff matters, of course. But these specific and granular “whats” only account to a quarter of the recipe. 75% of it is the emotional side. The story that plays between our ears as we’re underway. We’re going to hit bumps in the road, and how we internalize obstacles determines our path forward more than anything else. How do we respond when it’s a “bad day?”, and we’re missing every single snatch attempt?... Read More

DAILY MINDSET“Your obsessions become your possessions.” – Ed Mylett The word “obsessed” gets a bad rap.And there’s indeed some merit to that. But let’s try to define “to be obsessed” a little further. What it’s not defined by is “hours put in”. That may be correlation, but not causality. One is truly obsessed with something when their passion and fire for “that thing” is so great, that their willpower will see them through even the harshest of storms. Where every other person quits… they push on. To one who is obsessed, failure is simply not an option. Be obsessed with reaching our dreams.Be obsessed with becoming a better husband. A better wife.A better son, a better daughter. A better friend, a better neighbor. Be obsessed with what we care about the most. Our fiercest willpower, pointed in the right direction, is the most powerful thing in the world. Conditioning WOD – 21 minutes On the 7:00 x 3 Rounds:200 Meter Run9 Double Dumbbell Burpee Deadlifts200 Meter Run7 Double Dumbbell Burpee Power Cleans (elbows through at top)200 Meter Run5 Double Dumbbell Burpee Clean & Jerks DBs 50s/35s KBs 55s/35s (note what you used on Sugar WOD) *Score = Slowest Round. Log all three round times. CLASS LOGISTICSLimited EquipmentIf limited on DB’s, have athlete use KB’s without keeping the hands on the KB during the Burpee. The hands would be on the ground. Disclaimer: We suggest to reserve KB’s for more experienced athletes as they are more awkward to maneuver. WORKOUT BRIEF... Read More

Strength – 8 minutes Every minute on the minute complete 1 cluster (Squat Clean Thruster), building in weight as you go… (8 sets) *NO REBEND OF THE KNEES AT THE TOP. A thruster is one continuous movement to the lockout at top! *It may be difficult to find a true one rep max for this lift with the amount of time you truly have today. Just aim to get heavy without performing bad technique or not being completely warm. Focus on technique and moving efficiently. DAILY MINDSET“As I walked through the door to my freedom, I knew that if I did not leave all the anger, hatred and bitterness behind… I would still be in prison.” Nelson Mandela Nelson Mandela was sentenced to 27 years in prison. He had no bed. He was routinely put in solitary confinement, with no end in sight. He at one point was thrown into an empty grave, where he was sure he was about to be killed. But was instead, he was urinated on by the prison guards. For their humor. What he went through is something no human being should ever have to endure. Yet, to his inauguration ceremony as president of South Africa, he invited one of his former jailers. On another occasion, he invited out to lunch the man who tried to get him sentenced to death (instead of prison). And on his 20th anniversary of his release, Nelson invited a third jailor to dinner with his wife. When asked why... Read More

Strength – 8 minutes From the rack, on the Minute for 8 minutes complete:2 Pausing Front Squats (2 Seconds) PAUSING FRONT SQUAT* We’ll have a few minutes to get a light weight on the bar for the first set of Pausing Front Squats before we start the clock for 8 minutes* Athletes grouped up together in a rack can go right after one another within each 1-minute window* As you increase the weight, make sure to stick to the 2 second pause in the bottom DAILY MINDSET**“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” – James Clear** If someone has 10 coins, are they rich? Let’s say no.What if they have 100 coins. Probably not.What about 1,000 coins? There is a tipping point. A number where our answer changes to yes. It actually narrows down to a single coin where that takes place. But… we know it wasn’t *just* the single coin. It was the culmination of the many before. We can apply this same logic to our identity. By itself, walking the shopping cart back to its home isn’t going to change who we are as an individual. By itself, picking up trash outside of the local school isn’t going to either. It’s the culmination, that will. These votes for who we are, seemingly small at the time, add up.... Read More

DAILY MINDSET**“I define anxiety as experiencing failure in advance.” – Seth Godin** It’s not abnormal to feel the nerves before something big. We have a several thousand year-old survival mechanism that wants to protect us. A bit outdated maybe, but it’s still alive and well. This made sense when being chased by predators, or at risk of running out of food. Yet, our day to day actions are different now. Not only do we not need to prepare for catastrophic failure… we should resist it. What we think, we will become. And if we dwell on the thought on failing, it becomes a self-fulfilling prophecy. We start to focus in, on a subconscious level, on the reasons we will fail. Of course, we’re not in an imaginary world here… we will fail… but it’s the paradigm shift we’re after. Think less about all the reasons we’ll fail, and more, about all the reasons we will succeed. ——————————— Conditioning WOD 5 Rounds for max reps:Max Unbroken Strict Presses (95/65)Max Unbroken Strict Pull-ups Rest 3 Minutes Between Sets WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION* Today’s workout is a spin on the benchmark workout “Lynne”* The original workout is bench press and kipping pull-ups, while this version features strict press and strict pull-ups* You will complete max unbroken reps of strict press before moving on to max unbroken reps of strict pull-ups* There is no rest between the strict press and strict pull-ups, as you’ll move directly from one station into the next* Following... Read More

DAILY MINDSET**“Don’t judge each day by the harvest you reap, but rather by the seeds you plant.” – Robert Lewis Stevensen** The definition of success is whatever we make of it. Many directly link results to success. And the lack thereof, to failure. But what if we reshaped that way of thinking. What if we measured success, as the seeds we “plant for tomorrow”? What if we decide that a successful day is deemed so purely by how much we learned? We can view days as tests.Or we can view days as opportunities.Time to go tend to the field.———————————- Conditioning WOD On the 4:00 x 5 Rounds:5 Devil Presses (50’s/35’s)10 Over-and-Back Hops Over Dumbbell15 Double Dumbbell Squats (50’s/35’s)10 Over-and-Back Hops Over Dumbbell5 Devil Presses (50’s/35’s) WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION* Working through 5 fast paced intervals for today’s conditioning piece* You’ll complete the listed work for time and rest until the next 4-minute window begins* **For Example:** If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts* To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest* Record your time for each interval, as your final score is the slowest of the 5* Rounds begin on the [0-4-8-12-16] DUMBBELL MOVEMENTS* Let’s choose one dumbbell weight for both weighted movements today* This weight will likely be chosen off the more difficult movement, the Devil’s Press* This station combines a dumbbell burpee with... Read More

*Today’s workout will be both the daily and endurance workout———————DAILY MINDSET**“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Mohammed Ali** It’s commonplace to look at mistakes, miscues, and losses as negatives. And it’s even more common, to view them as setbacks. Yet here, one of the greatest of all time, offers the difference maker in an otherwise even fight between two opponents: Failure. Through the experience of failure, the fighter becomes the victor. Not because of the pain of loss, or the embarrassment of defeat. But through viewing failure as a chance to start again, more equipped. More prepared. More experienced.————————————– Conditioning AND Endurance WOD – 35 min cap For Time:100 Double Unders, 50 AbMat Sit-ups25 Hand Release Pushups80 Double Unders, 40 AbMat Sit-ups20 Hand Release Push-ups60 Double Unders, 30 AbMat Sit-ups15 Hand Release Push-ups40 Double Unders, 20 AbMat Sit-ups10 Hand Release Push-ups20 Double Unders, 10 AbMat Sit-ups5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]:15/11 Calorie Machine WORKOUT BRIEF [0:00 – 5:00]DESCRIPTION* Machine calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout* Every 3 minutes [starting at 0:00] you’ll complete 15/11 calories on a machine* With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout* This should work out to roughly... Read More