Workout of the Day – Elizabeth

One of the great things about CrossFit is that the daily workouts (“Workouts of the Day” or WOD) are hardly ever the same. You should vary your workouts for two main reasons: 1)So your body doesn’t adapt to any routine and continues to be challenged each time and 2)so you don’t get bored. Because when you get bored of your workout, you tend to slack off, and this may lead to loss of focus/intensity and eventually, skipped workouts.

You can see each WOD on CrossFit’s main page. Today I did “Elizabeth”: Two exercises (cleans and dips) with reps of 21-15-9. Alternate exercises, no rest in between sets. The expert CrossFitter would use 135 lbs for cleans and do ring dips. However, I’m no expert (yet) so I did cleans with 65 pounds (yes I know that’s weak, but its my grip that’s holding me back) and normal dips because my gym doesn’t have rings. That’s another great thing about CrossFit–you can always modify the exercises to fit you, and scale the weight accordingly.

It’s important to track your time in all these exercises. I finished Elizabeth in 7:20–should have been faster but I kept having to rest on the cleans because my hands kept getting tired. I know all you brainwashed gym rats are probably thinking, “workout in under 8 minutes! That’s impossible.” but I say try that and see if you aren’t challenged. Also make sure to warm up properly. I’ll go over the official CrossFit warm-up sometime soon.

See below for a video of today’s WOD, Elizabeth. Get Stronger, Run Faster, Jump Higher.

-CrossFit Jason