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Typical WOD? Why is it so different from the run of the mill workouts that people are used to? So what does a typical CrossFit WOD look like? Well, there is no “typical” WOD in CrossFit. Since CrossFit is a broad based fitness program seeking to prepare each athlete for the “unknown and unknowable,” the day-to-day WOD is constantly varied, or always changing. However, you can expect movements from the gymnastics, weightlifting, and sprint-athlete world on a daily basis. Combinations of these movements are put together and can take from 2:00 – 45:00 to complete. One of the most well known WODs is called “Fran” which consists of completing Thrusters (front-squat into a push-press), and Pull-ups in a 21-15-9 rep scheme, for time (21 thrusters, 21 pull-ups, 15 thrusters, 15, pull-ups, 9 thrusters, 9 pull-ups). Some of the fastest times on record have been in the 2:00 minute range, which is attributable to an amazing work capacity for the athlete that can accomplish this. Another WOD, named “Murph,” In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. “Murph” is a brutal 35:00 to 65:00 minute battle of a WOD, which makes you appreciate the freedoms we have in America. “Fran” 21-15-9 Thrusters 95/65# Pull-ups
“Murph” 1 mile run 100 Pull-ups 200 Push-ups 300 Squats 1 mile run
Nutrition? Paleo? How does nutrition relate to CrossFit? Nutrition, oh nutrition. Nutrition is either the fuel to your fire or the water to your flame. Proper nutrition will float your boat, improper nutrition will sink it. The choice is yours. Nutrition is the single most important part to a healthy lifestyle and performance based results. You simply cannot outperform a bad diet. It’s
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just not possible. You may have initial progress while eating junk-food and increasing your activity level, but you will eventually plateau. Then, you will likely see decreases in performance, and possible injuries may occur. Nutrition is the fuel you need each day to perform the activities that you want to do. Surprisingly, most people do not eat enough food on a daily basis, or they eat all their daily requirements in one sitting. What typically happens in an average American’s busy life is that we skip breakfast, have a late lunch that is likely fast food, and if we are lucky we might have time to squeeze in another meal before bed. Unfortunately, this is a path to metabolic derangement. The body is being trained to be a fat storage tank because of the irregularities in eating habits and bad quality of food when we do eat. So give me the skinny, the DL, the easy way out! Okay, eat REAL food, whole foods, foods that come from the earth or roam on the earth (Paleo diet). If you can kill it or harvest it in a day, it is probably good for you. If the food that you eat typically comes from the inner aisles of the grocery store, bad idea, start eating on the perimeter of the grocery store only. CrossFit has a simple statement about what to eat: “Eat meats, vegetables, nuts and seeds, some fruit, little starch, and no sugar. Keep intake to levels that support exercise, but not body fat.” (See What is Fitness?)Well said, and best of all, it works! At the minimum, strive for three small meals a day consisting of all three macronutrients (protein, carbohydrate, and fat) in each meal. Try not to go more than five hours without eating during the day. Three small meals plus two small snacks spread out over the day is even better. You want to “keep the fire going” throughout the day. Think of your body’s energy system as a campfire. A campfire needs fuel to keep going, a log or two every couple hours keeps the fire burning hot - put too much on and it may smolder out. The body responds much the same way as a fire. Strive to put good food/fuel in your body every 3-5 hours, 3-5 times a day and your body will be re-programmed as a fat burning machine! Combine these good nutritional habits with a core strength and conditioning program like CrossFit and you will continue to see improvements throughout your life.