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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 08-15-2003, 06:30 AM   #1
J. W. L.
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I notice that periodically there are instructions on new exercises that accompany the WOD (e.g. the press to handstand movements, hollowrock, etc.). How should these supplementary movements be incorporated into our workouts? As extra stuff to do in addition to the WODs? Whenever we have time and inclination?


Very new guy.
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Old 08-15-2003, 04:01 PM   #2
Kelly Moore
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After the WOD, I attempt whatever new excercise is posted. The results are usually amusing (pressing to handstands) and sometimes maddening (clapping pullups-I know I can do them). Anyway, I pick several of them I want to learn and add them to a list of movements to work on as close to daily as possible. The list currently includes: parallette sits, tucks, and handstand holds for varying times, dragon flags (I'm getting good at them!), those blasted levers (I will get them) and the O-lifts with very little weight (working on form). It sounds like a lot, but the workouts are very short and I don't work more than a few low rep sets of each. My recovery ability doesn't seem affected; I'm getting higher and longer L-sits and the handstands are becoming much easier. If the WOD incorporates a movement, I consider it done for the day. A little work goes a long way!
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Old 08-16-2003, 08:35 PM   #3
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Thanks, Kelly. That is similar to what I have been trying to do, mostly with the paralette exercises. Good to know I'm on the right track.

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