So what the heck is a WOD? You hear it and see it a lot? This is a crossfit term for Workout Of the Day. The goal with crossfit style workouts is to use functional fitness to increase endurance and strength and get lean and toned. If you require a high impact sports bra for this type of workout please get one. This style of workout should not be intimidating as you make it a personal goal to reach your own PR, which is another crossfit term for Personal Record. This week’s workout is around the WOD circuit called FRAN: Fran is CrossFit’s 100m sprint. It’s a measure of fitness and a benchmark that can be monitored over time to record an increase in power. As a budding CrossFitter, your Fran time may be well around the 12-minute mark. As you stick with the CrossFit-style programming, a few months down the line you may shave 3-4 minutes off that time. Therein lies the beauty of the workout. How much faster can you perform these same movements over these same rep schemes from Day 1 to Day 101? Usually the FRAN, is a circuit involving a move called thrusters and then pull ups. However, the sequence of 21-15-9 can be applied to any combinations of moves, which is what we will do here today. So you perform 21 of each move in the circuit then repeat at 15 times, and then finish at 9 times. THE CIRCUIT Workout Time: Approximately 45 minutes 1) Deadlifts: Use bands or weights
2) Burpees: (The burpee is a full body exercise used in strength training and as an aerobic exercise. The basic movement is performed in four steps and known as a “four-count burpee”): 1. Begin in a standing position. 2. Drop into a squat position with your hands on the ground. (count 1) 3. Kick your feet back, while keeping your arms extended. (count 2) 4. Immediately return your feet to the squat position. (count 3) 5. Jump up from the squat position (count 4) 3) Toe UP’s: (A toes-to-bar is a movement in which you hang from the pull-up bar with your body in a straight line, and then bring your toes up to touch the pull-up bar. The name of the exercise says what it is: You bring your toes up to the bar). Use a chair or a bench or assistance to modify the move. 4) All Slams: You will need a weighted ball 5) Dumbbell Swings:
6) Gator pushups: (Push ups where hands are not wide but very close to the body your engaging your triceps more). 7) Jumping lunges: (Just that jumping alternating lunges) Congrats as you finish this workout this week. Try and incorporate 1 style crossfit WOD each week as this will help you to change up your routine. If you really start to gain interest in this type of workout then do some research. Some of my favorite crossfit woman to watch are: Camille Leblanc, Annie Thorisdottir, talayna fortunato, Julie Foucher and Lauren Fisher. I really love doing crossfit as I feel so empowered, strong and confident. I’m also a high impact junkie and nothing is more high impact then workouts like these. A high impact sports bra is a must for me for comfort.