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Old 04-21-2015, 12:39 PM   #1
Jeffrey Cupra
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Good WOD sites to follow

Hello there good peopel! what WOD sites do you guys follow? And what are the best ones out there?

I tend to lean towards the more competetive programming although I find myself more of an intermediate.
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Old 04-22-2015, 09:45 AM   #2
Nik Nichols
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Re: Good WOD sites to follow

WFS http://crossfit.com/



the workouts now are getting alot harder, look at yesterdays workout alone, 4 rounds for time of:
15-ft. rope climbs, 2 ascents
100-ft. sprint
225-lb. squat cleans, 4 reps
100-ft. sprint

Post time to comments.

that is some strong stuff there!
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Old 04-22-2015, 10:14 AM   #3
Jim Ryan
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Re: Good WOD sites to follow

WFS http://competitorstraining.com

I don't think it gets better then Ben Bergeron's comptrain
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Old 04-27-2015, 09:58 AM   #4
Jeffrey Cupra
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Re: Good WOD sites to follow

Quote:
Originally Posted by Nik Nichols View Post
WFS http://crossfit.com/



the workouts now are getting alot harder, look at yesterdays workout alone, 4 rounds for time of:
15-ft. rope climbs, 2 ascents
100-ft. sprint
225-lb. squat cleans, 4 reps
100-ft. sprint

Post time to comments.

that is some strong stuff there!

Thats were the problem starts some of those wod sites are just about the hard workouts while imo you need something with some periodisation.

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Originally Posted by Jim Ryan View Post
WFS http://competitorstraining.com

I don't think it gets better then Ben Bergeron's comptrain
Great one!
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Old 05-04-2015, 05:23 PM   #5
Steven Thunander
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Re: Good WOD sites to follow

http://www.crossfitinvictus.com/ (WFS)

scroll to the "Blog" tab and three options will drop down: Fitness, Performance, and Competition. Choose accordingly based on your level and goals.

You can also look at other boxes, such as Norcal Crossfit, CrossFit Mayhem, and even your local boxes.
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Old 05-10-2015, 10:51 AM   #6
Koa Meador-Levy
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Re: Good WOD sites to follow

WFS http://strongmanwod.com/

I use Rob Orlando's training in the evenings 3-times a week.

WFS http://theoutlawway.com/category/blog/

I have followed outlaw for the last 2 years.
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Old 05-13-2015, 02:01 PM   #7
Nic Nakis
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Re: Good WOD sites to follow

http://CrossFit.com

The main site has always been great, in my opinion, but make sure you follow a sensible warmup such as the official CrossFit warmup or do it OPT-style with a long warmup specific to the movements and loads in the WOD.

If you need more periodized strength work, you can add a ME Black Box session before or after the WOD (http://breakingmuscle.com/functional...ck-box-concept)

If you need more gymnastics progressions, you can warmup with the Gymnastics WOD (http://gymnasticswod.com/)


MoveSkill.com

The coaches at the first CrossFit affiliate on the planet (http://CrossFitSeattle.com, formerly CrossFit North) now offer online programming through http://moveskill.com, which is also available on Train Heroic (an app that feeds you programming and also tracks your scores, loads, etc.). Their programming is excellent and represents a highly-evolved model of general fitness, with periodized strength training, gymnastics progressions, and energy system optimization.


http://OpexFit.com

One of the best athletes and coaches to come out of the whole CrossFit scene is James "OPT" Fitzgerald. He's always had awesome programming on his Big Dawgs Blog and now over at opexfit.com


If that's not enough...

http://Crossfitfootball.com has a great program that combines strength work in kind of a ME Black Box style with conditioning geared towards power development.

The Strongman WOD is a lot of fun (http://strongmanwod.com/), especially if you like to play with Atlas Stones and logs and stuff like that.

Those are the only sites I can speak to personally, but if you want to become a Games athlete or something, I'd recommend individualized training rather than blog training. Find a good coach who can write you a program based on your own strengths, weaknesses, competition schedule, goals, etc. OPT and his crew at OPEX do this for a lot of top competitors, CrossFit Seattle & MoveSkill are now offering this as well, I think many of the best CrossFit affiliates can provide this service.

Good luck!

(all my links are work/family safe)
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Last edited by Nic Nakis : 05-13-2015 at 02:07 PM. Reason: fixing links
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Old 05-21-2015, 04:53 AM   #8
Steven Wingo
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Re: Good WOD sites to follow

Some excellent sites have been mentioned--main site, CrossFit New England/Bergeron (competitorstraining), Invictus, and some others. Here is some advice I would give you:

1. Pick one and stick to it for at least several months--switching around is going to take away a substantial benefit of following some of the great, proven programming out there;

2. Remember that most programming is directed at Regional Athletes, so be liberal about scaling. Way too many athletes don't scale down their metcon weights and turn their metcons into weight lifting sessions trying to do Rx weights. It is a mistake unless the programmer specifically has called for a heavy metcon (such as maybe a heavy EMOM day). Some of the sites do include "leveled" programming, such as Bergeron's, and you can follow one of the lower levels. But still be sure to scale the weights and even volume if necessary. For main site workouts, great scaling options are listed every day in the Crossfit Brand X forum--the main site actually links to that forum.

3. If it is taking you more than an hour a day, you are probably doing too much and not scaling enough unless you are either young, very dedicated in terms of your recovery and nutrition, or are just very genetically gifted, and probably some combination of the above. Another problem is just not working out intensely enough--if you are going at 75% all the time because you are tired trying to get it really high volume then you are not seeing the real benefits.

4. Take a look at Pat Sherwood's programming by following him or instagram or his website which is CrossFit Linchpin: http://www.crossfitlinchpin.com/page...out-of-the-day. He has been at this a long time and ascribes to the no more than an hour a day philosophy for most athletes. He does have a Monday Monster Mash separate workout designed specifically for competitor's used to high volume. I look up his programming every day to get ideas and have done some of his workouts, which are awesome and will kick you butt (most often in a really short time).
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Old 05-25-2015, 02:05 PM   #9
Richard Colon
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Re: Good WOD sites to follow

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Originally Posted by Jeffrey Cupra View Post
I tend to lean towards the more competetive programming although I find myself more of an intermediate.

In my opinion, this is one of the biggest mistakes right here. I'll throw in my 2cents based on personal experience, experience from those I've trained, what I've learned, studied and the amount of years that I've spent obsessing about learning from the mistakes or experiences of others.

1. Always train towards your goals. If you don't, you won't know if the plan or route to get there is working. If you don't have a goal, well, that's like getting in the car and driving, not knowing exactly where you are going and then getting ****ed when you run out of gas before arriving at the magical destination.

2. The best training program is the one you aren't doing. You can always obsess about finding something better. First off, in the fitness world, there is no such thing as BEST. If there was, there would be one supplement, one workout program, one nutrition plan. Period. Look in any fitness magazine, use google and walk into any health food store. Clearly, folks haven't figured out exactly what works. Point is, pick something and grind it.

3. Stick with the program. If you want to get stronger and someone a lot stronger than you programs a 9 week strength program - then guess what, you probably want to try it for 9 weeks before deciding to jump ship. Otherwise, why didn't he just say "do this for 15 days, then do whatever and I endorse this as a way to get strong."

I always refer back to a guy at my gym when I was a trainer there. He just worked out but I knew him decently enough. I talked with him all the time, for the better part of a year. We would even do a few workouts together. This guy was a monster. SWAT, ex special forces and had his run prior to all of that in the fitness world - so he knew his stuff (movement, training, programming, etc.) He is my one guy that I've always referred to as the dude that didn't do Crossfit but based on what I knew and saw and how he trained, if he dedicated a full year to Crossfit specific movements, he'd make the games.

When we started talking programming, I asked him what he did, because clearly it was working. He said, for the better part of the year, he just ripped out or copy machined a workout from a Muscle and Fitness or Mens Health magazine. The only standards and changes were:

1) the workout had to have exercises and a flow that he believed in. PCs, DLs, Squats, Benching, BW stuff was good but if it was Bosu ball workouts and some crazy surfboard band work he wouldn't do it. Otherwise, the reps, reason, celebrity that did it, the movie role that it was used to prep an actor for, the specific exact movement patterns, etc. Well he didn't care. He just knew pushups and bench and pullups and deadlifts and treadmill sprints were better than isolated tricep kickbacks on a balance board.

2) he would change the tool (DBs vs. Barbell) based on equipment and boredom concerns (so if it said 4x8 Barbell Bench 2 days per week, he might do 1 day of 4x8 Barbell Bench and 1 day of 4x8 DB Bench).

Otherwise, he just picked the program (which helped him shut his mind off about "what to do" even though he knew "what to do") and stuck with it until the end, which was usually 5-8 weeks. Afterwards, he'd go the store, buy a magazine or just copy and paste another one from M&F magazine online and do that.

Rinse repeat for the better part of the year. And yes, he was certain that it helped him become the dude I mentioned. Someone that could walk into a Crossfit Regional and make a push for the games, with less than a year of actual Crossfit under his belt. He taught me the most important lesson in training and programming. Stick with something you believe in (meaning you know the movements are solid and it meets the goals), grind it and push hard at it and see it through until the very end.
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Old 05-26-2015, 08:06 AM   #10
Ludovic Deguy
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Re: Good WOD sites to follow

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Originally Posted by Steven Wingo View Post
1. Pick one and stick to it for at least several months--switching around is going to take away a substantial benefit of following some of the great, proven programming out there;
Probably the number one advice 99% of crossfitters should follow to a T.
A lot of good programming out there (Ben Bergeron, Invictus, Outlaw, OPTů).
Pick the coach with the training philosophy you like the most and follow it religiously WITHOUT customization except scaling. Do it at least 6 months and see the results.
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