What’s In a WOD?

A few weeks ago we went over exactly what the whole WOD thing is. Remember? Workout Of the Day. The WOD is the main focus of each class at CrossFit Lando. Sometimes they are short and fast, sometimes they can be slow, sometimes they can be long and grinding. The nature of the WOD (fast, slow, heavy, long, etc) depends on the rep scheme and the weights. Heavier and more high skilled workouts might be “slower” in the sense that you are moving slower than a light weight, sprint workout. Regardless, the goals is always to do as much work as possible for what is given. As coaches it is our responsibility to get you moving safely. WODs can contain anywhere from 1 to 20 movements, so we as your coaches are charged with teaching you the movements, ways to scale (more on this later), and getting you moving in the right direction each day.

There are basically two different ways WODs are structured: 1) AMRAP or 2) For time. AMRAP stands for As Many Rounds (or Reps) As Possible. An AMRAP will have a given time and then a set of movements. Your goal is to get as many rounds (or reps) of the given movements as possible during the given time. An example would be as so:

20 Minute AMRAP
5 Pullups
10 Pushups
15 Squats

“Cindy” is one of the benchmark workouts that was discussed in the WOD post. The goal of “Cindy” is to get as many rounds of 5 pullups 10 pushups 15 squats done in 20 minutes as you possibly can. If you get 10 rounds done and do 5 pushups of your 11th round your score would be 10+5. The next time you try “Cindy” you will want to try to beat that score. This is part of our measurable aspect of CrossFit: everything you do has a way it can be measured therefore making your fitness easily trackable.

“For time” workouts can be similarly structured, similar goals, just scored differently. A “for time” workout means you are given a set amount of work to do as fast as possible. So we could take the same movements and reps of “Cindy” and give it a round goal, like 8 rounds, and your mission is to do 8 rounds of 5 pullups 10 pushups 15 squats as fast as possible. Your score would be the time that it takes to do that. Again, easily measurable and comparable.

CrossFit is as competitive as you want it to be, but no matter what you will find yourself competing. Maybe not in front of others or in actual competitions, but you are always competing with yourself. Even the least competitive people will find themselves wanting to best their previous times and AMRAP scores because it is about bettering yourself for your present and future. This is just another reason why CrossFit is great, that no matter what your purpose for doing it is and no matter where you are coming from, you can make it what you want of it.

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Thank you for your interest in CrossFit Lando!  The first step is to set up a no obligation, complimentary intro session where we take you through the essential movements used in CrossFit, BootCamp, or Weightlifting. We also answer any questions you may have about the program and put you through a short, intense WOD (workout of the day) to give you a feel for what we do.

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