Starting out with a Crossfit Wod

crossfit wod

If you are thinking of joining the fitness craze currently sweeping through the world with it’s high intensity, dedication and positive reviews and vibes ? If you’re interested in becoming a part of Crossfit’s success story? If yes, that’s why we’re here, to help you make the transition to top body fitness seamless, and provide you with all the knowledge you’ll need to make this happen.

In this article we’ll be covering the basics of undergoing Crossfit training, what a Crossfit WOD (Workout of the Day) is, how to join a Crossfit affiliate, what to look out for in a certified Crossfit affiliate, and how to help your body be the best it can be while undergoing this training.

What Is Crossfit Training?

Crossfit is defined as a fitness philosophy which incorporates physical exercises of various elements and principles to help its users be the fittest they can be. Crossfit is made up of a wide range array of exercises that are targeted all the muscle groups of the body, and provide overall fitness.

Crossfit was created and introduced into the world in the year 2000 by Greg Glassman and Lauren Jenai, and has enjoyed steady growth from then on. It is currently practiced by members of over 13,000 Crossfit affiliate gyms and has gyms (boxes)  located all over the world; majorly in the United States.

Crossfit’s aim has been to optimize physical competence in the 10 recognized physical domains which are: flexibility, speed, power, agility, stamina, cardiovascular and respiratory endurance, coordination, accuracy, strength and balance.

This is achieved by selecting an exercise from targeting a physical domain and implementing it in the Crossfit WOD, and challenging participants to complete the exercise under a specific timeframe.

Crossfit training does not support specific training i.e those interested in working only on a/a set of specific muscle group(s). Such as athletes and sportsmen and women who need to concentrate on a muscle group and focus on a few of the physical domains of the body.

However, the training has been modified for football and various other sports. So, if you’re a newbie interested exclusively in strength training or muscle building, then Crossfit may just not be for you. However, it’s good to give it a try as it helps you figure out which aspect of physical training you enjoy the most, and where you would like to specialize.

The Basics of Undergoing Crossfit Training

As a newbie, there are some things you need to know before you begin your Crossfit journey to ultimate fitness, such as:

Diet

When beginning a new exercise regimen, you need to make sure you provide your body with the nutrients it needs to be able to work optimally, help you get the best results you seek, and also help your muscles heal and grow.

Crossfit involves high-intensity exercises which will strain your muscles and entire body. You need to have a high amount of protein in your diet to assist constant muscle repair and growth. Protein can be obtained naturally from food sources such as chicken, eggs, red meats, fish, quinoa, brown bread, nuts and grains, amongst other sources.

Your body also needs a healthy dose of healthy fat such as almond butter, peanut butter and coconut oil. Keep in mind that while your body needs fat, it is important that you stay away from fried foods which are just empty calories looking to increase your waistline, and make you sluggish and reduce your energy level.

Fruits are also essential, so ensure you load up on citrus, bananas, mangoes, pineapples and what ever you can eat. Most people associate Crossfit training with the Paleo diet, which also works great.

Doctor’s Consent

Without a doubt Crossfit training is known to cause a lot of strain to the body, and requires you to be at your best medically to get through each Crossfit WOD effectively.  Hence, it is very important that you visit your local GP and get your doctor’s consent before you begin the training.

Get a full body checkup done, and let your doctor advise you if Crossfit training with be the best for you at the state of health you are in at that moment. It is very possible to get injured from doing exercises, and the possibility is heightened if you are not at your best health-wise.

Crossfit training has also been linked to Exertional Rhabdomyolysis, which is a serious health condition that involves the death of the body’s muscles. The dead muscles release toxins into the body which poison the kidneys, and could be life-threatening. So, make sure you get your doctor’s okay first.

How to Join A Crossfit Affiliate

If you live in the United states, then finding a Crossfit gym affiliate (or box, as they call it) should be relatively easy, as they are scattered all over. However, if you would like to do a more detailed search,  Crossfit’s website offers an Affiliate search where you can find the Crossfit box closest to you.

Crossfit Affiliate gyms usually give out free beginner classes to teach the basics, and some lightweight exercises to test your limit and endurance. This is for the coaches to have a feel of what is good for you, how your exercises should be modified per workout and also to let you have an idea of what Crossfit training is all about.

You will be required to pay about $10 – $20 per class, as this is not just a gym workout but a supervised training with certified coaches to put you through.

Crossfit WOD ( Workout Of The Day )

There are plenty of places to find Crossfit WOD’s.  Crossfit posts a workout of the day on its website, you can check out our WOD’s.

There is the international workout of the day, but affiliate local gyms are not required to follow it strictly. There could be modifications to the Crossfit WOD, or a completely different WOD could be chosen by your affiliate gym.

You shouldn’t have any reason to worry about this, as any Crossfit Affiliate undergoes training to guide you through your workout procedures, and choose a daily workout plan that will help you be as fit as you can be.

Workout of the Day #10

Workout of the day

single jump ropesWorkout of the day

Today’s Workout

This workout is known as “Theresa”

  • 100 Single jump ropes
  • 90 sit ups
  • 80 Walking lunges
  • 70 dips
  • 60 knees to elbows
  • 50 jumping squats
  • 40 push ups
  • 30 box jumps (12″)
  • 20 candlesticks
  • 1 mile run

Workout of the Day #9

Workout of the day

chest to bay pull upWorkout of the Day #9

Today’s Workout

A) As Many Rounds As Possible in 4 minutes of

  • 7 Thrusters 35/50kgs
  • 7 Chest to bar Pull ups
  • 7 Handstand Push ups

Rest 2mins

B) As Many Rounds As Possible in 6 minutes of

  • 100m Run
  • 10 Power Cleans 35/50kgs

Rest 2mins

C) 1km Row for time

Workout of the Day #8

Workout of the day

butterfly-sit-upWorkout of the Day

Today’s Workout

A) 12 minutes to find your heaviest set of 3 reps of Overhead Squats

Rest 5mins

B) As Many Rounds As Possible in 20 minutes of

  • 200m run
  • 9 Overhead Squats 35/50kgs
  • 15 Pull-ups
  • 21 Butterfly sit ups

Workout of the Day #6

Workout of the day

crossfit muscleupsWorkout of the Day

Today’s Workout

A) 12 minutes to find your heaviest set of 3 reps, Power Cleans

Rest 5mins

B) As Many Rounds As Possible in 17 minutes of

  • 9 Burpees
  • 6 Power Cleans 50/70kgs
  • 3 Bar Muscle ups
  • 200m Run

Workout of the Day #5

Workout of the day

crossfit pushupWorkout of the Day

Today’s Workout

A) Complete for time

  • 1km Row
  • 20 Pull ups
  • 20 Power Snatches 35/50kgs
  • 20 Box jumps 20/24”
  • 20 Ring dips
  • 1km Run
  • 20 Push ups
  • 20 Toes to bar
  • 20 Handstand Push ups
  • 20 Hang Squat Cleans 35/50kgs

Workout of the day #4

Workout of the day

handstand Push upWorkout of the day

Today’s Workout

A) As Many Rounds As Possible in 5 minutes of

  • 5 Burpee Box jumps 20/24”
  • 5 Chest to bar Pull ups
  • 5 Handstand Push ups

Rest 1min

B) As Many Rounds As Possible in 4 minutes of

  • 5 Burpee Box jumps 20/24”
  • 5 Chest to bar Pull ups
  • 5 Handstand Push ups

Rest 1min

Repeat but 3min AMRAP