WOD is Just a Part of Training, Not the “Main Event”
– Unpopular Opinion
Now, before anyone gets defensive, let’s clarify: WODs (Workout of the Day) or conditioning pieces are undeniably important. The goal is to perform high-skill tasks under fatigue. However, that in itself says it all. Too many people neglect two crucial components that are vital for consistently doing RX workouts and competing at all levels: strength and skill development.
1. Strength Training
It’s not enough to be fit if you can’t efficiently move the prescribed weights in WODs. This isn’t just about barbell work; it extends to gymnastics too. Many athletes struggle with gymnastics movements because they lack the strict strength and control needed. Flailing around the bar a couple of times a week won’t magically improve your performance. Identify the movements you need to build strength in and incorporate percentage-based work into your routine.
2. Skill Development
This might be even more frustrating. Coaches often see athletes who are fit and strong but neglect to dedicate time to building the necessary skills to perform RX workouts. Take double-unders, for example. Imagine working hard on other components, feeling progress, and then encountering a movement like double-unders, forcing you to scale and killing your momentum.
You won’t master these skills during a WOD. You need to dedicate fresh, focused time to learning them, then gradually add fatigue work.
Photo from WODPREP.COM
From an outsider’s perspective, CrossFit might seem all about WODs and high intensity. However, anyone deeply involved knows this isn’t the case. The athletes you admire on Instagram, those performing at high levels, likely spend only about ten percent of their training week on WODs. The rest is dedicated to strength, skill, accessory, and mobility work, enabling them to excel in WODs.
So, stop punishing yourself with a 40-minute WOD every day and wondering why you’re not improving in CrossFit. Prioritize strength and skill development, and you’ll see significant progress.
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