BASELINE Workout

“BASELINE” WOD

For Time:

500 m row

40 air squats

30 sit ups

20 push ups

10 pull ups

One of the aspects of Crossfit that has really been beneficial for me is tracking my progress.

Getting healthy is a process and there are all kinds of tools that really help. Logging your workouts is a great one. Just as logging your food is important so you know what you’re actually taking in every day, the same holds true for your exercise. Keeping track of what you’re doing will help you understand the progress you’re making and give you insight to where you need to go in your programming.

This Baseline WOD (workout of the day) was one of the first workouts I did. When I first did it I couldn’t do a push up from my toes or an unassisted pull up. My trainer modified them to something I could do and we logged the modifications. We logged the time it took me to finish as well as the time it took me to row 500m.  As I started losing weight and gaining strength we would come back to this workout and retest, logging times and modifications. Over time I got faster.

As time passed and I gained more strength I was able to do a push up from my toes. The last movement to come was an unassisted pull up. Now I was able to do the WOD RX (how it’s prescribed) but the time it took me to finish was longer. From there I’d retest occasionally checking the time it took to finish.

The thing about tracking your progress is that over time your abilities will change. Depending on what you want to accomplish, your exercise programming should change accordingly. I love this simple workout and use it for myself and program it for girls I train.