What Happens at a Workout!
LEARN THE LINGO
What is a WOD?Sessions will start with a basic warm-up. Warm-ups may include dynamic stretches, stationary stretching, fundamental exercises and/or a short jog.
CrossFit is designed on the basics of 9 fundamental exercises (squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and medball clean). Chosen days we will teach/review specific fundamental exercises in order to practice proper form and technique. Each of these exercises are essential for creating correct posture for basic everyday activities such as carrying groceries, picking up younger children, getting off of the floor, sitting into a chair, squatting over a toilet and traveling with luggage. These exercises help create muscle memory when real life situations call.
The WOD!! Each day we create a group of exercises maybe something you have learned this particular day maybe not. These exercises and the ways they are grouped will change everyday creating a constantly varied workout. (You will not become conditioned to exactly the same set-ups) The workouts are completed within a time limit or are finished as quickly as possible at your highest intensity. Before each WOD begins the trainers will review how the exercises are to be completed and in what particular order.
From beginning to end most workouts finish from warm-up to cool down in 45 minutes.
Appropriate for all levels and all ages. "It's the hardest workout you will ever Love" 3-2-1-GO!
CrossFit is designed on the basics of 9 fundamental exercises (squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumo deadlift high pull, and medball clean). Chosen days we will teach/review specific fundamental exercises in order to practice proper form and technique. Each of these exercises are essential for creating correct posture for basic everyday activities such as carrying groceries, picking up younger children, getting off of the floor, sitting into a chair, squatting over a toilet and traveling with luggage. These exercises help create muscle memory when real life situations call.
The WOD!! Each day we create a group of exercises maybe something you have learned this particular day maybe not. These exercises and the ways they are grouped will change everyday creating a constantly varied workout. (You will not become conditioned to exactly the same set-ups) The workouts are completed within a time limit or are finished as quickly as possible at your highest intensity. Before each WOD begins the trainers will review how the exercises are to be completed and in what particular order.
From beginning to end most workouts finish from warm-up to cool down in 45 minutes.
Appropriate for all levels and all ages. "It's the hardest workout you will ever Love" 3-2-1-GO!
LEARN THE LINGO
WOD is "Workout of the Day."
Some insight and thoughts on sets and reps:
- The WOD descriptions are very literal; don't read into them. If it says "squats" it means bodyweight (aka "air squats") - no added weight, unless it says back squats or front squats.
- A "rep" or repetition is one iteration of a movement. One bench press, one squat. A "set" is a group of reps: 10 reps =10 bench presses, 10 squats. 3 sets is do a group of repetitions, rest, repeat, rest, repeat. So, 3 sets of 10 (reps) is 10/rest/10/rest/10. The rest interval is up to your recovery time, and the goal of the WOD. Obviously, if it's a timed WOD, you want to rest less.
- Also, rest and reps are frequently inverse. Sometimes a WOD says deadlift 3-2-2-1-1-1. This means a set of 3 reps, a set of 2 reps, another set of 2, a "set of one" aka a "single." This few reps indicates maximal load, and indicates longer rest times.
- Back to literal: if the WOD says 21-15-9 reps of bench and pullups in "rounds" (or any two or three exercises as given) you do 21 reps of exercise 1, followed by 21 reps of exercise 2, and 21 reps of exercise 3 if there is a third one. Now do 15 of the first, 15 of the second...9 of the first, 9 of the second.
- Most likely you will be breaking the 21's and 15's (and maybe the 9's) into subsets, aka "breakdowns." This is based on your strength and conditioning. Remember if you need to adjust the weight downward, do so, since these are timed WODs.
Cash Outs
You may notice that on certain days we will add a cash out to the already programmed WOD. This cash out will be additional skill work or a strength piece added to that days workout. The cash outs are to be completed following your WOD. It will not have to be completed as a group. Cash outs will be for those individuals who finish their workout and have 15min or more left within the hour.
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