To Post or Not Post the WOD?

This will always be a hot topic for Boxes everywhere. Should you post a week’s worth of WODs, post daily WODs or don’t post at all?

Let’s consider each:

Weeks Worth

If you post a week’s worth of WODs you risk your members WOD picking throughout the week. They may look at the list of WODs and adjust their schedule according to their strengths. This could remove the entire purpose of CrossFit.

On the other hand, if you list all of your WODs prior to the week, it allows the athlete to know how to manage their fatigue. If they can see they may have two days back to back of squats, they may pick one and choose to do an alternate workout the next day, or a rest day. This could also be accomplished another way:

Posting at Midnight

If you post each of your WODs at midnight, you allow members to adjust their mornings accordingly. It allows them to prep for possible elements prior to leaving their homes, or take a necessary rest day. It could also be useful in planning the amount of time a person gives for getting to class.

For example, for myself if we are doing a lot of squatting or deadlifts, I will typically show up earlier than normal so that I can ensure I get in a solid active warmup. I need this because my hips and lower back tend to flair up in those exercises. If I know what’s coming at me in the day, I know I can go in, get warm and be able to enjoy the workout as opposed to hurting myself.

The downside to this is it also gives athletes the opportunity to WOD pick. Plus, it could also create anxiety if the athlete doesn’t think to look until right before they leave their house. They see they are required to run outside but it’s about 30 degrees and they need outdoor gear that they didn’t pack.

Don’t Post

If you don’t post your WODs and force athletes to come to the Box to see what they are working on that day, you remove the opportunity for WOD picking. Suddenly you create the element of surprise and epitomize the essentials of CrossFit.

Although this can be great for a Box, it doesn’t allow your athletes to be prepared. They won’t know the structure of the day and will probably feel like they are walking into the unknown, which they actually are. This could be a turnoff for some athletes, keeping them from joining. For others this could be exhilarating.

Personally, I like to stick with learning about the WOD the night before or in the early morning. I like to be able to plan accordingly before I leave the house and spend some time in thought about the upcoming WOD — for example, I like to have already considered how I’m going to maintain my fatigue rate and the amount of weight I can actually put on a bar.

Each Box has to figure out what’s best for them and their athletes. What is your system and how do your athletes react?



Burpees. The suck. Whatever you call them, if you have ever done them, this topic probably makes you a bit uneasy, perhaps because you fear that you have unknowingly stumbled onto a feature that’s going to encourage you to get up RIGHT NOW and bang out 100 of these bad boys. Never fear. I, too, have had the best intentions of learning to love burpees, but even after performing literally thousands of them over the years, I have failed. Miserably.

CrossFit aficionados participate in the “fun” tradition of yelling “Yay, Burpees!” when their coach says the word and/or they appear in a workout. However, this is meant to be ironic (at least, I think it is—the Alanis Morissette song has confused me and an entire generation about the actual definition of that word). Indeed, there doesn’t seem to be a single exercise that inspires in athletes the kind of invective and old-fashioned cussin’ that burpees do.

To wit, the very same CrossFit community described above recently posted the following prompt on its Facebook page : “If burpee had an alternate name, it would be _____” .

Out of the 885 comments people posted, note the following sample of responses:

  • Hell
  • Torture
  • Burpee! Thy name is DEATH
  • Vomits
  • Kill-mes
  • Suck jumps
  • T.T.I.M.M = taste throw-up in my mouth
  • The devil
  • Satan’s idea of fun
  • Poop!
  • Awful!!!
  • My ex-wife
  • Skunks ‘cause they stink

There were many more in the same vein, far outstripping the number of responses that actually had something positive to say about burpees. And these don’t even include any of the many R-rated suggestions.

Why all the fuss about burpees? What is it about them that strikes fear and revulsion in our hearts? Descriptions of how to perform burpees don’t sound that bad, and they are legion (simply conduct a Youtube or Google search and you’ll see what I mean). Individual descriptions are vary somewhat, but they are all variations on the same theme; all you have to do is squat, sprawl, execute a pushup, jump back to the squat position, and execute a vertical jump. How bad can it be?

Crossfit Blog

What is it about Crossfit! My wife and I were curious about the new “box” that moved in down the street in July of 2012 and nervously checked it out. We heard that Crossfit was intense but were open to the challenge!

My first beginner workout lasted 5 minutes and 22 seconds when the instructor/owner recognized that I was struggling. I laid down on the floor and claimed NEVER to do this again! Fast forward to now 32 lbs lighter and 16% less body fat, and I am addicted! If we don’t get in 4-5 workouts a week, I’m bouncing off the walls!

Crossfit has changed out lives, not just physically, but mentally. It makes pushing through the hard tasks in life easier! I have learned so much about the culture and lifestyle of Crossfit that I will be starting a blog. Please subscribe and enjoy! Keep in touch keep pushing on!