Game Planning the WOD

Oct 6th, 2011

Comments: 0
Category: crossfit

Game Planning the WOD

How much thought do you put into the WOD? Do you strategize your plan of attack or just wing it last minute? Lets explore a few tricks that will help improve your times, scores and ultimately your fitness…

Time 1 round – If a workout includes 5 rounds, glance at the clock to see how long the first round took. Multiply by 5 and thats the time to shoot for. Naturally you may slow down a bit but it provides a gauge of how hard to push later in the workout.

Sets within sets – for instance if a workout includes 3 rounds of 15 deadlifts think about how you want to approach each set. Able to hammer out 15 in a row? Break it up to 10-5? 3 sets of 5 reps? 8 and 7? This takes experience and sometimes the plan goes awry but having a plan pays off more often than not.

Strengths & weaknesses – Focus on every single rep, not your time when dealing with a weakness. Make up the time on your strength.

Write down results – Cant stress this enough. Having detailed comments regarding each workout will allow you to maximize the game plan for similar workouts in the future as well as compare to the past.

These are just a few tricks that can be used to become better athletes. We know you have the braun…what about the brain??

Pistol/L-Pull Up

Back Squat 3-3-3-3-3

5 L-Pullups
5 pistols each leg
10 swings (1.5/1)

ADV (2/1.5)
L2/L1 (Sub L-pull up variations or 5 dead hang pull-ups and 5 knees to elbows)

  • maze

    Well said Berretta.

    For some inspiration today, check out Steve Job’s 2005 speech at Stanford’s commencement ceremony.

    “Stay hungry, stay foolish”

  • Alec

    Good tips. Another suggestion is to not fly out of the gate too fast so that you get burned by the 2nd round. You should go hard, but if you’re flying at 110mph for the first round for a long metcon, you’ll probably be burned by the end and have a slower time than if you had paced it correctly.

    Speaking of braun, this stuff is my power fuel when recovering from a big workout (along with some sweet potatoes and sauerkraut):

  • jaime

    great post Beretta!
    2pm WOD
    150 air squats
    2K row
    150 air squats
    time 18:12
    followed by quad spasms :)