My philosophy is to mimic the work out as much as possible, for example if the WOD is:
DL - 1,1,1,1,1,1,1,1,1,1; 240 sec rest b/t sets
The warm-up could be full body dynamic range of motion (ROM) on all joints - 1 minute circuit of squats, pull ups, push ups, sit ups, back extensions - 5 of each x 2-3 - 3-5 minutes, test out DL x 1 @ 135 (feel it...I mean really feel it, how does it feel, light, fast, heavy, slow...then adjust...if it feels light, then light it up, get into the "eating bees" mentality and build the load quickly...if it feels heavier or sore...either warm up more, foam roll a little or back off and just focus on form for the session and leave some on the table) too many folks make a mistake here and "will" their way through when it just will take a longer time to get there or they just need to back off.
The warm-up could be row/run/skip for 1 min each x 2-3, full body dynamic ROM on all joints. Then 100m run, 5 DL @ 135#, 5 GHD sit ups, rest, then run 100 m faster, 5 DL @ 185#, 5 GHD sit ups, rest, then do that over and over until you feel like your first round will feel light and fast...remember the goal is highest power output and if your warm up will not get you there, you'll continuously be gassing when really you just did not prime the CNS enough. Put more emphasis into your warm-ups, it will benefit you.
I'd suggest for those that are "blocking" to experiment as I've done with a lot of folks and do not count your post workout fuel in the day allotment for a few reasons, one of which is that this is the time to play with that...and secondly...I've found it a little better for recovery with the various exposures you'll get here...that is different that other recommendations simply b/c it is different training...that's all
As for fat, the research shows that it might help in post WOD nutrition...Di Pasquale tried hard to tell Charles that but I'm in Poliquin’s camp that the leaner the person is, you basically load them up with as much sugar as they can handle without fucking up the daily insulin rhythm post WOD...as it yields so many good results...for example, I Rx up to 80-100 g carbs post WOD for an 8% athlete being trained for their sport under CF methodology...and they STILL take on 12-15 carb blocks per day...so yes, that is 10 blocks post WOD plus 12-15 in day...and they gain mass and have better 5K runs, DL x 1, 2K rows and max chin ups...and I think it is due to the leanness and the uptake ability..this changes of course the fatter you get...BIG TIME... so stay lean...as nothing tastes as good as being lean feels!
Options - If you can handle dairy protein post workout, then that is likely you best option, in powder form. This is depending on the workout. If the workout is not a gasser (i.e. Deadlift, 5-5-5-5-5, 180 sec + some other strength work) then eating a balanced PFC meal of whole food will be fine. If it is a sweaty WOD, then follow the rx'd post WOD fueling, trying to hit the number of rx'd protein and carbs, with minimal fat (Refuel + Jarrow or Dream Whey - from OPT Store is a great combo to meet the requirements).
Best Protein Options - Hormone free whey (dairy) protein isolate, goat protein isolate, leaner cuts of meat (chicken, turkey, deer, elk, beef, etc.), organic yogurt + whey protein. There are lots of options (especially in the OPT Logbook). As long as the source is CLEAN, and the protein is COMPLETE (i.e. not vege based), then you will be fine - just select the right amount.
Best Carb Options - some kind of sugar (i.e. Maltodextrin - Refuel) works well for the harder WOD's, organic Yam/Sweet potatoes are fine too. Apple sauce, pineapple, pretty much any fruit/high starch vege will be fine. Just pay attention to how you feel an hour or two later (energy, cognitive ability, digestion issues?, etc. - be aware). If you do experience any negative effects from your food choice - protein or carb, then it would be wise to find out what caused it, and avoid it for the time being because it is impeding your recovery - which is most important. Again, whatever you choose, keep it clean - just select the correct amount.
The only WOD's that will need to be scaled are the ones in which there is a movement involved that has a progression. For example, a bench press does not have a progression, the weight just changes. A push-up has a progression. From kneeling to from toes. A deadlift does not have a progression, the weight just changes. A chin-up has a progression, from angled with a barbell, to assisted with weights or a band, to the free-weight version These type of movements may require a substitution.
Okay, so how do I scale or make subs?
Barbell's - If you only have access to DB's for the WOD, and if there is a rx'd weight for a certain exercise, use 66% of the weight in total - both DB's added together. Using DB's usually sucks much more.
Bench Press - If you do not have access to a bench press, then sub bar dips for rx'd reps. Ensure you are adding weight to your body if the bench press is being rx'd for loads (i.e. @ 30X0, 3-4 reps x 5 sets, rest 90 sec). This means failing at the top, or withing the rep range. See discussion on repetitions for more info on appropriate loading parameters.
However, if you do not have access to either a bench or bar dips, use ring dips if you have them - same methods apply here. If you have none of the above try elevating your hands, either with paraletes (sp?) or weight plates, and maybe adding some weight to your torso if possible for extra resistance - as the point of this type of rx'd for the bench press is intensity in the pressing movement/musculature.
Box Jumps - Usually height will be the issue, so use a shorter one. If you don't have access to a box, try to measure off a distance about 75% of the rx'd box height from the top of you fingers when reaching overhead. Make a spot on the wall, or something, jump and touch it.
Chin-ups - Use an exercise band to assist you, or a machine if needed.
Chin-ups (strict) - Negative chin-ups for the same amount of reps are an option (4-5 sec lowering). If you can do them, but not as well as needed, then do what you can, but ensure you take your sweet time with the lowering portion, i.e. using a 50X0 tempo.
Chest to bar Chin-ups - Do regular kipping chin-ups if you cannot manage these in the rx'd quantity.
Dips - Use an exercise band to assist you, or a machine if needed. Do bar dips if you do not have rings.
Double Unders - There is no acceptable substitution, so stop reading the FAQ and learn Double Unders.
Front Squat -If you cannot do a front squat, do to flexibility, then become more flexible - simple. Also, sub back squats instead or DB squats.
GHD Machine - If you do not have access to a GHD machine, then you will not be able to do the GHD Sit-ups, or GHD Raises. Or, you may not even be able to perform the back extension, assuming you do not have a back extension machine either. In this case, you would either sub Knees to Elbows for the GHD Sit-ups, or anchored Sit-ups using a swiss ball - to allow full extension of the hips/spine. Sit-ups are too easy on the midline compared to a GHD Sit-up. The sub for GHD Raises would be negatives from a kneeling positon with your heels anchored. Going from an erect posture, control the lowering, to lying face down on the floor. Another possible sub would be a good morning with weight. Back Extension sub would be an unweighted good morning - hands behind head. Unless there is a weight rx'd for the back extension, in this case, you would have to hold the weight under you chin, or on your back.
Kettlebells - Use DB's of the same weight. 1 pood = 16 kg or app. 35 lbs.
Loads - This will likely be the most common substitution. When the load in a WOD is too heavy for you to use, or if that weight will make the WOD 2 times longer than it should, then the load should be reduced to a managable amount. Or if the WOD calls for unbroken reps, and you know that you cannot do that many reps at that weight for that movement - reduce it. Example - You are suppose to do Fran, and your best Front Squat is 100 lbs, then the 95 lb rx'd weight for males will not work for you. When Fran is rx'd on here, it is done for high intensity. But, if it is your first time with a WOD like Fran, and you want to use it as a benchmark, then go for it. But, there is a huge difference between doing Fran in more than 8 minutes with 95 lbs, and doing it under 4 minutes using 65 lbs. The under 4 minutes would be a better option. However, there are circumstances when you should grind through a WOD. Those kind of WOD's will probably assert themselves upon Coach's instructions, or just the layout of it.
L Pull-ups - Raise your knees until thighs are parallel to the floor, and hold this position. If possible try to keep your thighs at this position and extend your knees as much as possible. The issue will either be strength or flexibility, what is your issue? Work on it.
Rowing - If there is no access to a rower, then run the same distance as rx'd. If you can't run or row, then do 10% of the rx'd distance for reps of a SDLHP (45 lb Barbell). So, for a 500m row, then you have to do 50 SDLHP with a 45 lb Barbell.
Running - If you live anywhere near Calgary, and it is winter, then you can probably forget about running. Unless it is indoor. Running is usually rx'd less in the winter anyway. However, if you are suppose to run for the WOD, and you just can't, then row the same distance if you have access. If you can't row, then sub 10 Box Jumps (20 inch/14 inch) for every 100m rx'd. If that is not possible, then sub 15 Double Unders for every 100m rx'd.
Wall Balls - If you don't have access to a medicine ball to do the wall balls, then do DB thrusters. Using the same amount of weight per hand as the rx'd weight for the wall balls.
11. Training Frequency, Double Days, Triple Days
For more on OPT Training Frequency - http://optimumperformancetraining.blogspot.com/2009/08/rest-day_31.html
Double Days & Triple Days - When these days are rx'd, they are done so for a reason. If you are a casual follower, and are into the Big Dawg WOD's for fun, that is fine. I would suggest trying one of the WOD's that would seem most beneficial for yourself, not all at once. Or, try to merge all of the WOD's into a single WOD. However, most people will not know how to do this, but try your best. Ask if needed.
For the serious followers, you know who you are. If you are intent on competing, then you had better plan out your days to get the best from the programming. Are you posting that you did WOD number one of the day, rested 10 minutes, then did WOD number 2? If so, you are not doing what is rx'd. You should be resting at least 4-6 hrs between these WOD's. I know circumstances may not permit this all the time, but try your best to do it this way. Resting between these WOD's gives your body time to recover enough to give a high output on the next WOD(s). Not resting the 4-6 hrs, ensures that you are giving 97% on each WOD, at best. Not the 100% needed to get you to the next level, which is the point of high volume training. You may think you are giving everything, but by consciously knowing you are doing another WOD in 10 minutes will not allow you to give your all - you just won't do it. Following the high volume weeks, the weeks with double/triple days, will be lower volume weeks, to allow optimal recovery, and subsequent performance improvement - greater work capacity across broad times and modal domains! So, hit the higher volume weeks hard, and as rx'd.
12. Running & Rowing percentages
If you do no know what it means to run or row at 80%, or 85%, for a certain distance then continue reading. If it says to run or row 400m, @ 90 % x 4, rest 2 min between, this means the times should be consistent. Not continuously slower and slower. You are being asked to show accuracy in your intensity of running or rowing effort. This will be much easier on a rower, as it gives second by second feedback. But, you should be able to know when you are running at a 1:15 400m pace, or running at a 1:20 400m pace - not kidding!