CrossFit WODs and Why They Work
So what is a CrossFit WOD and why does it work?
Unlike showing up at a 24 hour gym, swiping your card and doing your own thing, CrossFit provides a fitness program at scheduled times (see our schedule) that are programmed by our experienced and certified CrossFit coaches, specifically with your fitness in mind. What other gyms might call "classes," CrossFit calls a WOD, or a workout of the day. Our WODs (pronounced to rhyme with pods or gods) are a high-intensity series of movements focusing on a variety of strength and aerobic exercises, ranging from push-ups, pull-ups and squats to running, rowing, jumping on boxes, tire-flipping, climbing ropes and olympic lifting. These WODs typically last from 5 to 20 minutes. Combined with a prescribed warm-up, detailed instruction before the WOD, and a cool-down or "finisher" stretching and movements, athletes schedule an hour for each CrossFit workout.
Why Do WODs Work to Improve Fitness?
So what's the big deal? Why do CrossFit WODs typically work better than a typical gym membership or a one on one with a personal trainer?
1. Instruction from Certified CrossFit Coaches
Depending on your fitness goals, personal training could be the best fit, and at Coca we actually do offer personal training (contact Coach Kate for more details) by our experienced CrossFit trainers. However, for most of our athletes, the detailed instruction that is provided by our CrossFit coaches before each WOD is exactly the level of instruction needed to perform the WOD effectively.
Our CrossFit coaches will also customize the workouts to fit your abilities and objectives. If you are recovering from a shoulder injury, for example, our coaches will help you modify a movement in the workout to still provide the intensity you want without risking re-injury. Not ready to do pull-ups? No problem. Each of our coaches have coaches will scale the movement down to make you stronger in that area while still giving you something you're capable of doing - like using bands to assist the pull-up or maybe a jumping pull-up to a much lower bar.
It's our coaches that make CrossFit WODs work for each individual by scaling the workout to fit our athlete's abilities and fitness goals. And the coaches at Coca CrossFit are specifically keeping an eye on proper form to keep our athletes safe from injury.
2. Camaraderie and Competition
Because the CrossFit WOD is done in a group you will naturally push yourself to go heavier, harder, faster, or longer, and when you know your name is going up on the whiteboard, you’ll probably want to give it everything you’ve got. So whether you're super competitive or thrive with encouragement, the high fives, fist bumps and trash talking will make every athlete out-perform their own expectations.
The beauty of the WOD is that we all do it together, at the same time, but at your own pace. There's always someone just in front of you to catch or just behind you that's pushing you to keep up the intensity. There's something magical about the group dynamic that makes you work much harder to accomplish your fitness goals than you would on your own and makes it much more fun. Performance is tracked and ranked to encourage friendly competition and measure progress.
3. Strategic Programming Hits Every Major Muscle Group
Hitting your fitness goals requires more than motivation and will power - it requires a plan and when you go to a Planet Fitness or other on-your-own gym, having the knowledge to write a training plan that will work could be difficult. When you walk in to Coca CrossFit, not only do our trainers tell you exactly what to do, how to do it, and when to stop, we also take great pride in programming so that every major muscle group in your body will gets attention.
The goal to most effective fitness routines is to increase whole-body strength, and the best way to do that is to focus on barbell exercises that involve multiple joints and muscle groups, like the squat, bench press, overhead press, and deadlift. When people go to the gym on their own, many of them don't know how to, or don’t prioritize these types of exercises - which is why they get stuck in a rut. One of the first things you learn at Coca CrossFit, in our Foundations Class (mandatory for all new athletes), is how to properly squat, bench press, overhead press, and deadlift - a non-intimidating introduction to the weightlifting movements you will see in the WOD programming.
Scroll through some of our past WODS or click the WOD button on the website to see today's workout. Trying CrossFit for the first time? Remember, your first visit is free. Contact us to let us know you'll be stopping in and get to our gym a little early to sign a waiver before the class. We look forward to learning more about your fitness goals!