After six years at a traditional gym, I recently transitioned to Fit Farm here in Omaha. One of the classes we offer is CrossFit, and everyday I look forward to the WOD (workout of the day).
For those new to the sport of CrossFit, the WOD can be very intimidating. These are constantly varied workouts, and details aren't revealed until you step foot into the gym. Fear of the unknown is a scary thing for most of us, but don't let it take over what is sure to be an awesome workout experience.
Friends and family often ask me what it's like to go through a WOD. My response: It's easier to show than tell! But for the sake of this blog, let me explain how we typically do things at our classes.
The CrossFit class will start with a group workout that consists of 15-20 minutes of mobility. This allows everyone to prepare for the more intense WOD by optimizing range motion, thus decreasing the risk of injury.
Then newbies will split up from the experienced CrossFitters. This allows them to develop basic skills properly, like the squat and press, before they advance to the WOD. Once the basics are nailed down, beginners can move forward.
The actual WOD involves a little competition, but don't sweat it – just focus on doing your best. Your CrossFit coach will be able to modify workouts that are too tough. It's OK that not everyone is on the same fitness level.
Some WODs involve using your own body weight, but most of them involve free weights. If you're not ready for the set weight, it's OK to take it down a notch. It's better to use a more manageable weight that allows you to maintain a good technique.
Everyone will line up with his or her weights and the WOD begins. Workouts can last anywhere between 7-50 min. Ironically, the short sessions usually give me the biggest challenge because I have to move faster to get the most out of every rep.
Have fun and focus on the workout as opposed to other people. I love the energy of the CrossFit community and how everyone cheers each other on. You have nothing to lose and everything to gain by trying it out out.
One of my favorite WODs is called “Karen.” Have fun and modify to your level if need be.
Complete 150 "wall balls" for time (20 lb. medicine ball for men and 14 lbs. for women). Face a wall with a target 10 feet up. Hold the medicine ball with both hands, squat until hips descend below knees. Then toss the ball up to the target and repeat.