I own a small studio that caters to pregnant and postpartum women, especially those recovering from diastasis and pelvic floor issues. Some of my clients are ready to progress to harder workouts and were discussing a CF-type class. We have lighter weights, TRX, etc, but could add some equipment. Just wondering if anyone has developed a program with the WOD and competitive nature of CF on their own.
PS – not really interested in offering a licensed class/program, but might consider it.
Crossfit uses the term WOD for their “workout of the day” that doesn’t mean that we can’t have our own workouts of the day!
As a certified trainer I trust you could figure out a workout plan that will accomodate your clientele.
There are great “free” videos online such as Fitness Blender with awesome workouts!
Use your expertise and design your own “WOD”!
This is a very good question and it does raise some possible opportunities and might require looking at the structure of X-fit WoD’s. I would tend to think that there are generally moves that cover Upper body, Core, Lower body (UML as Tony Horton would say). Essentially most are done in circuit fashion with some AMRAP (As Many Reps/Rounds As Possible) in a given amount of time, Super/Giant sets, Ladder Up/Down, but it’s continual “functional” movements. What you can do is have a WoD program or randomizer and essentially modify the moves to the various equipment you may or may not have as well as those that can be done in a controlled manner with better form.
Example WoD (courtesy http://www.woddrive.com/wods.html)
AMRAP in 15 minutes
5x Kipping/Butterfly Pull-ups
15x Box jumps (20 inch)
5 reps Chin-ups (no kipping) [you can also do close grip bent over rows with 20 lb. dumbbells or 40 lb. barbell]
10 reps military pushups (elbows in tight and can be done from knees)
15 reps box jumps (12 or 18 inch box) [you can also use the same weights as above, but with deep-pocket (A2G) squats]
You should be able to create a WOD of your own that targets your specific clientele. WOD is not an invention of CF. I have doing workouts under this “term” for almost 27 years now (way before the term CF came into existence). In other words, there is really nothing special about CF training since you can create a very good and functional WOD of your own. Edward gave you some good examples from which you can build a similar workout and make it as hard/tough or as easy as you want or think your clients can handle.