6 August 2014

 

It's time for a baseline WOD!  What is a baseline WOD? I'm so glad you asked!!

 

A baseline WOD is  a workout that is uniform across all programming in all boxes all over the world.  If you look up "Fran" it will always be the same, no matter where  you look.  Same with today's WOD.  If you want to compare your times to other CrossFiters in the world, you CAN, thanks to the magical google machine! (AKA the computer for all you tech nerds)

  

WOD:

"Baseline"

500 m row

40 air squats

30 sit-ups

20 push-ups

10 pull-ups

 

Notice that none of these movements require a lot of gymnastics training, and can be scaled simply with bands instead of changing the movement dynamics.  These are important qualities in a good baseline WOD because just like in a good science experiment, you're measuring only one variable; which in this case is pure output.  The next time you do the WOD you can see exactly how much faster you can go, rather than having to take into account that you've learned new skills or completed different movements.

 

Now, I might sound like a broken record, but I need to drive this point in...WRITE IT DOWN.  Write it down or the burpee police will come after you!  I don't care if you write it in your journal or take a picture of it with your phone or whatever it is that you prefer, just write it down.  Also, make sure you write it down with a lot of detail.  Be sure to mention what bands you used and such so that you can make accurate comparisons the next time.

  

 

 

"Do a little more each day than you think you possibly can."

-Lowell Thomas



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Open Hours:
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