WOD: Workout Of The Day

WOD: Workout Of The Day

I started doing Crossfit a little over 2 years ago.  Before that I did spinning, weight lifting and typical gym routines.   Several years before that I was in the Marine infantry.   Life behind a desk was killing me slowly.

I felt bored and wanted something new.

A few of my friends did Crossfit, so I decided to give it a try.

I really didn’t know what to expect.

Everything in Crossfit is based on the WOD which stands for “workout of the day.”  Most days I think it was just a new way that the “Box” coach could make more of my body sore the next day.  Like a lot of things, you either love it or hate it.

wod
WOD

After one workout, I became addicted to finding out the “WOD” and would constantly check my box’s website to see what was posted for the next day.

You might think I was superstar in Crossfit, but actually I only excelled in lifting heavy weights.   Box jumps and double unders (jump roping) killed me.  I did back squat 435lbs and dead lift 425lbs.

WOD

From Crossfit.com “The “WOD” is the “workout of the day.” Each day a new WOD is posted to CrossFit.com, and it’s part of a complete program designed to improve strength and conditioning. The CrossFit.com program is characterized by three days of work before one day of rest, though athletes may alter this pattern. The WOD can be scaled (adjusted) to provide a suitable challenge for athletes at any level.”

Greg Glassman, the Founder and CEO of Crossfit, was the primary person in history to define fitness in a meaningful, quantifiable way: increased work capacity across comprehensive time and modal domains. He then created a program specifically designed to improve fitness and wellness.

Crossfit is continuously varied functional movements performed at high intensity. All Crossfit workouts are based on functional movements, and such movements reflect the best aspects of weightlifting, gymnastics, running, rowing and much more. All these would be the core movements of life. The longest distances transfer the biggest loads, so they are perfect for maximizing the total amount of work done in the least time. Intensity is vital for results and is measurable as work divided by time—or power.

The more work you do in the higher the power output, or less time, the more intense the effort. Functional movements and intensity lead to spectacular increases in fitness by employing a constantly diverse approach to training.

When individuals do these workouts, the community that appears together is a vital part of Crossfit is indeed successful, and it gave birth to a worldwide network of Crossfit affiliates that number over 13,000. Exploiting the natural camaraderie, competition and fun of game or sport affords an intensity which cannot be matched by other means.

All in all, the aim of Crossfit would be to invent a broad, general and inclusive fitness supported by quantifiable, observable and repeatable results. The program prepares trainees for just about any physical eventuality —not just for the unknown but for the unknowable, too. Our specialty isn’t specializing.

While Crossfit challenges the world’s fittest, the workout system was fashioned for universal scalability, making it the best application for any dedicated person, regardless of experience.

The mission of this website (WODList) is to give people a list of WODs and provide some tips on Crossfit from the average Joe’s perspective.  I strongly recommend going a local box (Crossfit Gym) before you try any of the WODs.   Most boxes give a free session and offer a discount on Groupon.

One of the more popular WODs is “FRAN.”  No one likes her :-(, but is great to gauge your progress.

Greg Glassman The Story of Fran

WOD “Fran”
Three rounds, 21-15- and 9 reps, for time of:
95-pound Thruster
Pull-ups

It is not my favorites, but I like because it gives me a benchmark on how I am doing.