Crossfit is a lot of fun, espically when you first start and it is all you can do to get through a workout. Overtime you start setting benchmarks and strive at getting better. We all have our favorite crossfit WOD (workout of the day) or WODs. Attempting the same WOD over and over with no real strategy is not helpful, especially if you are looking to compete at any level.
We will take a good, yet terrible, workout for a lot of Crossfitters out there and strategically plan it out.
- Thrusters at 95lbs
If you have been doing Crossfit for awhile you may be able to tear through the entire thing without any rest. Which is good becasue that is the ultimate goal for these “quick” WODs. Nonetheless strategy applies to every crossfit WOD. Even at the crossfit games you can listen to the athletes talk about their plan for the workout. They know if they were to go all out max effort for 20 mins they could burn out and probably end up with a worse score than if they had paced themselves. Pacing in crossfit is still damn close to max effort.
If you are just starting out you have to realize that this workout is 90 total repitions and after you get past the first 21′s you are pretty much halfway done. This is a good strategy I give to people who have never attempted Fran, but can definitely complete the workout.
- Thrusters: 7-7-7, Pull-ups: 7-7-7
- Thrusters: 5-5-5, Pull-ups: 5-5-5
- Thrusters: Unbroken, Pull-ups: Unbroken
I think crossfit is about pushing yourself outside of your comfort zone. That is why no matter who I am coaching I always tell them to get, or try to get, the last set of 9′s unbroken. You may or may not be able to do it but you have to try. In all crossfit workouts a good strategy is to plan out as much as you can, but once you get to the end no rules apply. JUST FINISH IT!!!
5 rules to CrossFit WOD Strategy:
- Know your physical ability
- Plan realistically
- Always push yourself
- Plan on the last round/minute to be agonizing
- Don’t plan TOO much!!
Have fun and go crush some WODs!!!