WOD IS THE PURPOSE?

WOD is a WOD? AND WOD IS THE PURPOSE OF THE WOD?

Workout Of The Day (WOD). I will randomly choose any two to four exercises and you just do it, because I said so. This happens to be the new normal for coaches to design on a daily basis. While the original CrossFit Girl WOD’s were designed with some logic, today that logic seems to have dissipated. The term WOD began it’s popularity when CrossFit was introduced in the early 2000’s. Soon the CrossFit Workouts were given girl names such as Angie, Barbara, Chelsea , Cindy etc.

Cindy WOD

• 5 Pull- Ups
• 10 Push- Ups
• 15 Squats

For this particular routine you continue to perform these three exercises in a circuit for a total of 20 minutes. Your score and performance is based on how many rounds you can complete within the time frame.

Many of the original WOD’s were designed to be pretty good workouts but today too many newer WOD routines are designed without structure or no scientific utilization.

Most WOD’s are good workouts but many experienced strength coaches are capable of designing routines equivalent or even better. If your desire is to vomit after a workout, I can surely design sets on the Leg Press machine alone within a 20 minute period. Most good coaches know how to do this. (Sarcasm, we really don't want to make you puke.)

SELECTED EXERCISES

High intensity routines are fairly easy to design regardless of the selection of exercises. But there is not enough consideration to that some exercises are too sophisticated for beginners. Ring Dips, Pull up, Kettlebell Snatches, Barbell Cleans, Overhead Squats are just a few of the exercises that should require specialized training. Some a lot more than others.

LACK OF SCALE - CLASSES

I compete at a high level in Weightlifting, Powerlifting, and Bodybuilding. However, if you ask me to train for CrossFit Games, most likely I will suck. The reason why is my body weight has a disadvantage to compete in the specified categories. I'm good on performing "Linda WOD" which requires Deadlift 1.5 times body weight, Bench Press your body weight and Clean 75% of your body weight. On the other hand, “Isabel” requires a Barbell Snatch 135 pounds for 30 reps. Weighing 136-148 lbs most of my adult hood, you are asking me to Snatch an amount nearly my weight for 30 reps. Even when a down-scaled variation is provided, it still doesn’t provide fair play to most. To be competitive at the CrossFit games, you'll need to match the ideal athlete characteristics of what they have chosen.

CREATING CUSTOM WODS

Designing a custom WOD should be given some thought. Coaches experienced with kinesiology and personal training will find this task a little easier. A WOD should have at least two variations of levels provided. Here are three other rules I would suggest.

The sequence of the exercises should avoid the rapid build up of lactic acid.

The exercises chosen should not have redundancy within muscle groups.

The routines should have feasibility of completion.


NOT LOGICAL SEQUENCING - IMO

ROUTINE ONE
• 30 Thrusters
• 10 Snatches
  
  ROUTINE TWO
• 20 Overhead Squats
• 20 Deadlifts
• 30 Box Jumps

While both routines above are doable, they can be re-arranged for better optimization and performance.

Routine One requires back to back overhead lifting movements. Performing a Snatch requires more technique and concentration versus a Thruster. With this amount of reps, this sequence may exhaust and hinder the proper neural responses from the brain. Therefore the exercise which requires more concentration should be performed first. Also, this may lower the risk of an injury.

Routine Two above seems to be redundant. Squats and Deadlifts back to back are activating most of the same muscle groups. Ending with Box Jumps is a form of reactive training which stimulate mainly fast twitch fibers. Usually this type of movement should be performed prior to loaded strength movements.

MORE LOGICAL SEQUENCING

ROUTINE ONE
• 10 Snatches
• 20 Deadlifts
• 20 Overhead Squats
  
  ROUTINE TWO
• 30 Box Jumps
• 30 Thrusters

I used the same exercises and repetitions but re-arranged the sequences and swapped one exercise. These small modifications will alleviate the build-up of lactic acid and avoids some redundancy of movements. It will be easier to maintain proper form in this sequence. Overall, participants may feel more benefits to the workout and this encourages advancement.