AWOD
The Additional Workout of the Day (AWOD) is designed to give an added challenge for those athletes that are willing to put in some extra work. This program consists of additional strength training, speed work, and skill work. To participate in the AWOD, CFUV members must demonstrate proficiency in the required movements.
If you are going to follow the AWOD programming, do NOT do both the AWOD program AND the group class heavy days. Do NOT pick and choose the heavy days; just do what’s programmed… there’s a method to the madness
CFUV Power Athlete FAQ:
Q: What does the Power Athlete Workout of the Day (PAWOD) consist of?
A: Each WOD consists of two parts: Strength, Skill or Speed workout (currently our Additional Workout of the Day, or AWOD), and a conditioning portion (PAWOD). The PAWOD will consist of the same or similar movements as the group WOD that day, but will typically be heavier loads and different rep schemes. The PAWOD will typically be 15 mins or less, so there is plenty of time to do the AWOD work after the PAWOD. You can also come to class early and do the AWOD before the PAWOD.
Q: How often is the PAWOD offered?
A: It will be offered every day and time that group WODs are offered.
Q: Who can participate in the PAWOD?
A; Any regular CFUV member who demonstrates proficiency in the required movements, and has goals to get bigger, faster, stronger and/or plays a power sport (pretty much anything besides endurance sports) can participate. This program is specifically for power and strength development. If you just want to be in good all-around shape, the group WOD will do that for you. If you are interested in the PAWOD, but are new to CrossFit and don’t have a sports or training background that exposed you to weightlifting (squats, deadlifts, presses, cleans, snatches, etc.), spend several months doing the group WOD before trying the PAWOD.
Q: What if I don’t like heavy lifting?
A: If you usually skip heavy days, this isn’t the program for you. If your goals are to get bigger, faster, and stronger, you need to lift heavy stuff.
Q: Do I have to do the PAWOD to participate in the AWOD?
A: No, any CFUV member that qualifies can participate in the AWOD. However, if you do the PAWOD, you need to do the AWOD to get the most out of the program.
Q: Can I do the group WOD on some days and the PAWOD on other days?
A: What are your goals? Once you know your goals, follow the program that will get you where you want to go. If you are one of our athletes that plans on making a run at the CF Games, you might want to develop your strength & power in the “off season”, then work-in some occasional endurance work as qualifiers get closer.
