A CrossFit WOD is a common abbreviation frequently used in CrossFit gyms as well as its community, it’s everywhere in CrossFit! Although not quite clear at the beginning, once you know what it stands for it seems quite clear and it makes sense! Here’s a hint: It is used daily in CrossFit gyms. 3 examples of CrossFit WODs and its meaning Before we begin with the examples, we have to know. What is a CrossFit WOD? The abbreviation WOD stands for Workout of the Day and refers to the daily workout routine which is put on the board in CrossFit gyms. It is different every day, although it can be repeated at times. The workouts can consist of a mix of any of the following: cardio, weightlifting, gymnastics, calisthenics, etc. Now let’s see some examples! CrossFit WOD Example 1 The workout example I am about to present comes from the CrossFit worldwide competition, the CrossFit Open, from 2017. It was the 17.1 CrossFit WOD. For Time: 10 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 20 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 30 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 40 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs 50 Dumbbell Snatches (50/35 lb) 15 Burpee Box Jump Overs Time Cap: 20 minutes Athletes must alternate hands for each dumbbell snatch and face the box for the Burpee Box Jump Overs.   CrossFit WOD Example 2 The following CrossFit WOD comes from that competition as well, but from the 2018 version, the 18.2. However, this workout was followed by a second challenge, the 18.2a. Workout 18.21-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell squatsBar-facing burpees Workout 18.2a1-rep-max clean Time cap: 12 minutes to complete 18.2 AND 18.2a CrossFit WOD Example 3 This CrossFit WOD was also used in the competition. However, not only was it used in 2011 as 11.6, but also in 2012 as 12.5, and it was so challenging it was also used in 2018 as 18.5. Complete as many reps as possible in 7 minutes of:3 thrusters3 chest-to-bar pull-ups6 thrusters6 chest-to-bar pull-ups9 thrusters9 chest-to-bar pull-ups12 thrusters12 chest-to-bar pull-ups15 thrusters15 chest-to-bar pull-ups18 thrusters18 chest-to-bar pull-ups This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc. Even though no gymnastics were shown in these examples, many movements were put in the competition. Such as handstand walk, bar muscle-ups, and ring muscle-ups, etc. Whether you think they sound easy or hard, these CrossFit WODs are sure to get you into shape and give you an idea of what CrossFit is all about!
Bear Grips | 27 Feb 19
Some people measure their performance and get satisfaction from the fact that they hit the box 4 to 5 times a week. Did you know that you can religiously visit the gym so many times and yet fail in making progress? This is true in most cases where effective goals are not set. Goals help in improving performance in various ways. They help in pushing you to concentrate more on your efforts and less on derailers. To reach your maximum possible potential, you need to set and achieve your goals. Below are tips on how to get this done in and out of the CrossFit gym. Effective CrossFit Goal Setting Goal setting is seemingly an intuitive and simple process, but the reality is that this is not necessarily the case. You need to think through the goals that you set because they can either make or break your performance. There are several factors that influence how effective your goals are. For instance, the goals should be clear and specific. Don’t say you want to lose weight, but instead say that you will lose 40 pounds. Also, your goals should be measurable, realistic,and have a deadline.  Ineffective goals tend to be vague, and because fitness is undefined, you have no way of knowing whether you have achieved the goal or not. Take it as a Challenge Don’t slide into the comfort of setting easy to achieve goals. When goals are too easy, they do not demand much from you, and as a result, they hinder your growth. A comfort zone is such a nice place, but it doesn’t promote progress. Your goals should challenge you by stretching your potential without breaking you. Challenging goals help in keeping individuals motivated and engaged while at the same time pushing them to attain pick performance. Goals that test your abilities will inspire your WOD workout and enhance your results. Fire Up Your Commitment The degree to which you attain your goal depends on your level of commitment. While this may seem obvious, there are people who fail to take the necessary steps that actively increase their commitment to their goals. There are three ways you can consider in enhancing your commitment. • Connecting your goal to your larger life values. • Sharing your CrossFit goal with your CrossFit community for accountability. • Getting an accountability partner who will help you monitor your progress and support you in trying times. Keep the Entire Process in Mind When setting goals, don’t be blinded not to focus on the process. There is a tendency to engage more on the outcomes and fail to bring into perspective the much-needed behaviors that will help you attain the outcomes. People who use process-goal appropriately, achieve their goal much faster and sustain long-term habits. Most gyms have goal setting as part of their CrossFit for beginners’ programs. However, you should own these processes because it is for your good to take goal setting seriously. It can take your CrossFit results to the next level!
Single-leg squats are excellent for any outdoor CrossFit athlete looking to getting faster and stronger while staying injury free. For a long time, the two-legged squat has been the talk of strength training in the CrossFit gym. Endurance athletes have been incorporating it into their weight training routine because of its ability to engage virtually every single muscle. The squat also builds power as well as durability right from the legs all the way to the core. That said, single-leg squats are slowly gaining ground as the go-to workouts for athletes who want to become stronger. Through these squats, you can generate power one leg at a time in the same way you do when cross-country skiing, trail running or climbing. Research has proven that athletes who add single-leg squats to their training regimens gained strength and speed just like those who added barbell back squats. A unique advantage of single-leg squat is that it mimics real movements which means you are training your body directly for sport. Another advantage of single-leg moves is that they are much safer to perform because they require less mobility and technique. If you are looking at firing up smaller muscles, single-leg squats are the go-to workouts. Normally, injuries stemming from imbalances have their origin in improperly worked out lateral muscles. Metabolically, this type of workout is intense, which you do in CrossFit exercise. This means insofar as it will take you longer to work both sides of your body, you will get a bigger and better burn.The following are some of the common single-leg squats you can do. Single-Leg Goblet Squat This squat works out your stabilizing muscles. For you to lower on one leg, you need some serious control as well as stability. Because of this, you will build excellent lower body strength. The single goblet squat fires up your smaller muscles to balance your body, and this will help you to avoid injury. Bowler Squat This CrossFit exercise trains you to generate power right from your hips while at the same time staying stable, strong, and balanced. When engaging in outdoor sports, it goes beyond the forward and backward movements. At times, you may have to move diagonally to prevent a twist or to reach out and grab a jug. The moment you master the first variation, you can now comfortably scale up with anyone of these progressions. Plyometric Single-Leg Hip Thrust This is a good workout to help you build explosiveness. It really doesn’t matter whether you are cruising along the flats or bounding uphill when skiing, athleticism, and power comes from your hips. Therefore, with stronger hips, you become more efficient and stable thus protecting yourself from injuries. Try these squats one at a time in your WOD and add in your CrossFit exercise and you are bound to experience spectacular improvements.
It is understandable that walking into a CrossFit gym full of muscular fitness fantastic may intimidate you. The mere thought of tossing around huge weights which in CrossFit is part of your lifestyle may send shrills down your spine. However, this should not be it because, with the right tips, you don’t have to start with the bigger weights, you can start small and still make it. The first step for rookie weightlifters is to set up a session with their coaches or better still find a workout program that will help them learn proper training. Do not walk into the CrossFit gym without a plan because this won’t get you anywhere. Secondly, you should master the technique of picking the right weight so that your workout can be moderate and always on the uptrend. The following are tips on how you should go about this. Test Your Strength You may have properly warmed up with mobility exercises and foam rolling; the next step should be deciding between dumbbells and barbells. Whichever you pick entirely depends on the lifts you are doing. In your workouts, try to include both pieces of equipment. However, if you have had incidents of shoulder injuries, the general recommendation is to use dumbbells more for your chest and shoulders. For deadlifts or squats, CrossFit exercises use a barbell. During your workouts in the CrossFit gym, you should alternate between the heavier and lighter set of dumbbells. The heavier weights will enable you to build muscle mass while the lighter ones will help in stabilizing the muscle supporting tendons and joints. To help you to figure out the right size of dumbbells, you can do the dumbbell test. For this test, men should start with a set of 2 weights measuring anything between 10 and 20 pounds. For women, they can still go for the 2 sets of weights but measure 5 to 10 pounds. Doing it is simple, stand with a weight in both of your hands, palms forward. Your elbows and shoulders should be pinned up against the wall and gradually curl weights up until the dumbbells are shoulder level without moving your upper arms. After that, lower to the beginning position. Target between 14 and 22 reps while maintaining good form. This test fatigues the muscles, and you will get to a point where the biceps are really straining. If your muscles fail before the 14 reps, try again, but this time with a weight about 5 pounds lighter. If you find yourself doing the 22 reps easily, add another set of 5 pounds and see how it goes. Master Your Moves The secret to safely and efficiently building muscle is always a proper and a solid form. When you find yourself getting out of form in your CrossFit workouts, make the necessary adjustments which could be either stopping or dropping weight. The four fundamental movements that will help you in lifting include: Squat Glute bridge chest press Dumbbell triceps extension Single arm dumbbell row As you continue working out, you will gradually feel that some of the weights which seemed heavier at the beginning, will start becoming lighter as you build muscle and master your lifts. Go for progressive overload instead of abrupt addition of weights.  
Weight training may have its own rules and procedures, but there is no one size that fits all. What you go for in terms of weight sizes primarily depends on the fitness goals you have set before you and any previous experience you may have on weight training. The National Strength and Conditioning Association suggests that athletes should lift weights heavy enough so as to fatigue their muscles during specific repetition range when doing CrossFit exercise. This means if you work out in the CrossFit gym and you don’t feel the burn after you are done with your sets, then your lifting is not heavy enough. Beginner Lifters The recommended starting weight for beginners should be one that they can easily lift about 12 to 15 times for a set or two. The size of this dumbbell weight may range between 2 to 15 pounds depending on the target muscle group. With this dumbbell weight range, you will develop baseline musculature and strength as well as proper technique and rhythm. It is suggested that you train with this repetition and weight range for a period of about 4 weeks. The Weights The choice of weight for a dumbbell differs according to the muscle groups. For instance, when doing bicep curls, you can use weights ranging from 5 to 8 pounds. On the other hand, working out weaker triceps muscles requires weights of about 2 to 5 pounds. When performing squats, the recommended weights should be much heavier up to 45 pounds because your glutes and legs are much stronger than your arm muscles. Endurance If you are a distance athlete such as triathlete or marathon runner, your CrossFit training should have more of muscular endurance. To train for this, you should aim at using dumbbell sizes that will seriously fatigue your muscles in repetitions of about 15 to 20. Start with light weight and if you can perform up to 20 repetitions with ease, increase the weight. Your goal here is to get the maximum possible weight which you can lift through 20 repetitions and one which maxes out your endurance. Endurance training is not much about muscle mass, rather it enhances the amount of work your muscles can do over a long period. Hypertrophy When you hear of muscle hypertrophy it simply means building muscle size. The best repetition range to make this possible is 3 sets between 8 and 12 repetitions. Perform this between 2 to 3 times in a week. The dumbbells for muscle hypertrophy should be anything from 10 to 20 pounds. Strength If your target is to build strength, your CrossFit exercise should have higher intensity and weight compared to muscle hypertrophy. Make your sets around 3 to 4 and your dumbbell weight should enable you to max out at about 6 to 10 reps. The CrossFit exercise will determine the weight of dumbbell to use. For instance, when doing shoulder presses, start with 2 to 5 pounds of weight and when doing squats, aim at 45 pounds. It is advised that you get adequate rest in between the sets so that your muscles can fully recover.
If you are a beginner in handstand push-ups, one of the things you will have to overcome is the fear of turning upside down. Afterwards, you will have to develop incredible control and strength on your upper body to successfully press up and down. It is crucial for you to know the muscles involved during a handstand push-up as this will help you in the course of the CrossFit exercise. The Shoulders During a handstand push-up CrossFit exercise, you are literally standing on your hands with your legs straight up in the air. This means your shoulders will be bearing the brunt of your weight. This is more noticeable as you bend your elbows and press back up. The front of the shoulder cap and other parts of the anterior deltoids are the most used in this position. These are the muscles that connect your chest to your arms and are extremely useful with swinging, pushing, and lifting actions. To work these muscles out so that they can strengthen and bear your body weight, go for overhead presses such as barbell press or dumbbell shoulder press. For effectiveness, including the presses in 2 or 3 upper body workouts each week. Continue adding the weights to allow you to maintain good form. Pectoralis Major This is the biggest chest muscle. It is shaped much like a fan and spans the entire chest wall. The handstand push-up works the clavicular or the upper region of the pectoralis major muscle. Triceps Brachii This is a 3-headed muscle found on the back portion of your upper arm. It is responsible for elbow extension. The triceps brachii engages when you press back up all the way to straight arms down from a push-up. Lateral Deltoid The anterior deltoids are made up of two components: the posterior and the lateral deltoid. When you are doing a handstand push-up, the top portion or lateral deltoid engages to balance out your bodyweight as well as facilitate the press. Trapezius This is one of the main back muscles. It is responsible for stabilizing the scapula which is also known as the shoulder blades as well as keeping your neck in extension. Including the handstand push-up in your CrossFit training schedule ensures that you utilize the upper and middle section of the trapezius. Serratus Anterior This may also be known as the boxer’s muscle. It covers the uppermost ribs, wrapping around from your chest to your back. The main role of the serratus anterior is to stabilize the shoulder blades when doing the handstand push-up. The Importance of Stability in Handstand Push-Up Contrary to what some people may think or imagine, a handstand push-up is more than just muscle contraction. During the move, several muscles come together to stabilize your body. Some of these muscles include the core and all those muscles of the erector spinae and abdomen that run alongside your spine. The engagement of these muscles prevents your body from collapsing at the torso or hips. Your biceps especially the shortest head and the long head of your triceps keep your elbow straight while you are at the top of your handstand. Always remember to start modestly and your CrossFit exercise should be supported by the appropriate CrossFit diet.  
If there is one exercise you cannot ignore, it is the deadlift. This is because it stands tall among the mass-gaining CrossFit workouts. Any athlete who wants to add muscles to their upper and lower body as well as create stronger and more appealing physique, the deadlift is the exercise to concentrate on. If performed correctly, the deadlift can help you build unparalleled mass while at the same time strengthening the major muscle groups. To add to this, deadlifting helps in strengthening the back and all the surrounding muscles. For this reason, it is excellent for rehabilitative as well as preventive processes. Experts in the CrossFit industry consider deadlift as the most effective CrossFit workouts in building core strength which supports all other muscle groups. The advantages of core strength cannot be underestimated because of their role in supporting virtually every movement and position performed by the body. You may be wondering why other exceptional compound exercises such as bench press and squat are not given much airtime when discussing a deadlift. The reason behind this is that deadlift is special for a variety of reasons. It’s recommended that it should be added to every CrossFit training schedule. If you want to find out more about this exercise, then read along. Core Stability This benefit has been mentioned above, but to build more on it, I will discuss it in detail. The deadlift workout targets all the muscle groups considered major, and it is responsible for core strength and correct posture. If you are doing deadlifting correctly, you will be able to hold your back straight when doing your day-to-day activities. This is because the workout emphasizes on maintaining a relatively straighter back throughout its performance. In addition, the deadlift strengthens the surrounding supporting muscles of the backside, waist, hips, and the lower back. Core strength is critical in helping you maintain balance as well as weight transference. Minimum Equipment The beauty of deadlift is that it requires little in preparation and equipment. So, all you need is a bar and your willingness to lift. Even though athletes may include wraps, it is not mandatory and in many cases optional. Safety Compared to other workouts, the deadlift is relatively safe and risk-free to perform. Unlike the bench press and squat, the deadlift doesn’t put you at risk of getting pinned under maximum lifts. As long as it is performed in the right form, it doesn’t stress any of your joints. More Muscles Exercised Deadlift is a real compound exercise. It works more muscles than any other movement. Back muscles, leg muscles, gluteus maximus, shoulder muscles, and arms are among those heavily exercised. With the deadlift, your whole body can grow. Gripping Strength If you do deadlift without traps, it will strengthen your grip because of the weight involved. You can easily work over 300 pounds for repetitions. In addition to the above, adding deadlifting to your CrossFit gym exercise repertoire, you will experience amazing cardiorespiratory fitness, the true measure of strength, and lots of real-life applications. 
A thruster is an extremely popular exercise you are likely to bump in when you visit a CrossFit gym. The starting point for any thruster is the front squat, and gradually you get into loading the bar on your shoulders using clean. For you to reach a rep, the bar has to finish overhead with your elbows extended and locked. This may sound easy, but when you have a nice amount of them combined with burpees or chest to bar pull-ups, they can be quite complex. Following are the tips to help you cycle through your thruster workouts more effectively. Putting in More Work on Your Front Squat The foundation for thrusters is built through front squats. When executing front squats, your torso ought to be upright so that your body along with the weight can properly balance. For you to keep the torso upright, you require sufficient degree of mobility in your hips and ankles and good core strength. This will help you to control your weight and movement better. The demand for overall mobility is higher in front squats than back squats. Front Rack Mobility A number of athletes struggle with CrossFit workout, especially with a thruster or front squat because of insufficient front rack mobility. The bar or weight should rest on your shoulders, and the position you are in should make you feel strong and put your arms in control. With an upright torso, your wrist, arms, and shoulders will be mobile enough to control the barbell position. Instead of touching the bar with your fingertips, grab it with a firm grip. In case you are having problems with this, make it manageable through mobility drills. Prevent the Bar from Slipping Off Your Shoulders Normally, if you experience limited overall mobility, inappropriate rack position, and a leaned forward torso, chances are the bar will also start slipping off your shoulders. While fixing this during the WOD is possible, it will cost you extra energy and strength and also disorient you in terms of focus in CrossFit workout. While you are in the bottom squat position, ensure your elbows always stay up irrespective of whether you are doing thrusters or front squats. Always keep the bar fixated on your shoulders and received it in this position with accuracy. Add More Work to Your Push Press After the front squat, push press takes the second position in the thruster. In terms of movement, you start from a bottom position and then you gradually engage your glutes and core as you drive up with your hips to thrust the bar overhead. It is recommended that you don’t press it because eventually, you may burn out especially when doing high volume thrusters. Your CrossFit workout movements should be efficient and use more weightless momentum. The same applies to thrusters. As you stand up from the squat, generate the power you need and utilize it in throwing the weight overhead. A thruster is a metabolic condition in exercise, and as such you need proper pacing and a smart approach especially when done in higher amounts of reps.