CrossFit, WODs, and Ideas to Mix Up Your Workouts

Recording everything on white boards is a fun way to mix up your workouts too!
Recording everything on white boards is a fun way to mix up your workouts too!

I don't know anyone in the fitness world who doesn't have an opinion on CrossFit. I'm certainly no exception. The fitness craze has swept the nation and other parts of the world to create a competitive training environment focused on teamwork, data-driven training, and pushing the limits of the human body. I'm all for people joining a fitness community and getting excited about it, but CrossFit crosses a line sometimes. The attitude of "never give up" and "pushing yourself to the limit" can cause many people - especially those without extensive training - to get injured or developed negative attitudes about their performance and their own self-worth.

Additionally, the ideology is not to specialize. CrossFit is about altering the intensity for individuals but not the move. I would argue that there are times that specialization is called for, and programming that fails to address this can hurt an individual more than it helps. That said, there are many great parts about CrossFit including a bit of this data-driven training. If your muscles groups are generally balanced, your posture is strong, and you have experience with strength training that allows for functional muscle recruitment, these workouts will benefit you.

Anyone else totally into Turkish get-ups?
Anyone else totally into Turkish get-ups?

Coined by CrossFit, the WOD is the Workout of the Day. In a competitive, data-driven mindset, these are often done for rounds or for time. That way, next time you can compete with yourself or others to go a little bit faster while maintaining strong form. In addition to my main lifts, I've been throwing a few of these in each week so I thought I would share them. The idea is to challenge yourself to your own intensity. Take breaks when you need to, set the weight so it's challenging but right for you, and pay attention to your form.

WOD #1

Complete as many rounds as you can in 20 minutes.

10 deadlifts

10 med ball wall balls

10 burpees with push-up

WOD #2

Complete 5 rounds as fast as you can.

400m run

100m walking lunges

20 push-ups

WOD #3

Complete as many rounds as you can in 30 minutes.

10 Turkish get-ups (5 each side)

10 med ball slams

10 med ball wall balls

20 single-leg Romanian deadlift (10 each side)

If you're looking for something new in your workouts, this might be a fun way to mix it up. As always, pay attention to your body and be aware of what you might need. Maybe you need to master the form for deadlifts first. The rule of thumb is to take care of yourself. That means being careful to not push your body to the point of injury and taking precautions especially with form to make sure you're doing everything correctly. Stay safe, and have fun!

Let me know if you try any of these and feel free to comment or email me with questions.

MovingErin ThomasMoving