WOD stands for Workout of the Day. The CrossFit headquarters develops the WODs and posts them on their main site for all to see. Here at CrossFit Uncensored, we follow the main site’s WODs, unless it’s their rest day – in which case, we pick our own WOD. And it’s always a doosey.
So, here are a few WOD basics that should help you get a better understanding of what it is and how it works.
We have a journal athletes may purchase or purchase a spiral notebook (we recommend) in which to write down and track times, weights, reps, etc. for each WOD. You can also keep track online at Beyond the Whiteboard. It’s a very effective way to see how much you’ve improved, as well as see what your last weight and/or time was so you can strive to beat it.
WODs include a description of the movements you’ll be tasked to do. For example: squats, push- ups, pull-ups, box jumps, burpees. Don’t worry, you’ll learn what all these moves mean.
A lot of WOD’s call for a number of reps, or repetitions of a specific movement. So you may have to complete 10 reps of bench presses; in other words, bench press 10 times.
A set is a group of reps. So let’s say you have to do 3 sets of 10 reps of bench presses. Do one set of 10 bench presses, the rest. Do another set of 10 bench presses, then rest. And do the last set of 10 benches then rest. Or puke. Or both.
Say you come in and the WOD on the board reads 21-15-9 squats, push-ups, and pull-ups. That means you complete one set of 21 squats, followed by one set of 21 push ups, and followed by one set of 21 pull-ups. Then you do 15 squats, 15 push-ups, and 15 pull-ups. Finally, you do 9 squats, 9 push-ups, and 9 pull-ups.
If the WOD calls for lifts, kettlebells, or other weighted movement, we’ll write down the weight recommended by the main CrossFit site on the board (for men and women). However, we’ll help you adjust/scale that weight load to match your fitness level.
Most of the WOD’s are timed, meaning you push yourself to finish all the movements as quickly (correctly/proper form) as you can. We write everyone’s time up on the board, and you’ll log it in your book.
Some WOD’s ask you to complete as many reps and/or sets as you can within a certain time frame (say, 15 minutes). We’ll write each athlete’s final number on the board and you log your own in your book.
Maximum Weight Days
Occasionally, the WOD will be a maximum weight workout. This means we’ll focus on Olympic weight lifting and other weight lifting techniques, with the goal of pushing you to your maximize weight load. These WOD’s are just as grueling as the short intense ones.
Athletes do a warm-up before the WOD. Sometimes we’ll also work on skills for some of the more challenging movements, such as Olympic weightlifting, rope climbing, handstands ,and double unders. CrossFitters are fond of bragging, “My warm up is your workout.”
Here at CrossFit Uncensored, Sunday is our rest day. Trust us, your body needs a break after a week of WOD’s.
We occasionally like to spring team workouts on our athletes, especially on Saturdays. It’s a good time for all.
What’s with the weird names?
Many of the WODs are named after CrossFit rock stars (Eva, Grace, Fran), fallen soldiers and members of the armed forces (Murph), apt descriptions (Fight Gone Bad), and even fitness researchers (Tabata This, Tabata Something Else). Again, not to worry. You will eventually become all-too-familiar with these WOD’s.
Ready To Get Your WOD On?
Schedule a free introductory session to see what the WOD’s all about, in person. Call (951) 445-3014