*If you're new to the CrossFit Defense concept, please take 15 minutes and gain some perspective. First, read the D-WOD description and if you're really motivated, read the CrossFit & SPEAR connection blog. Scenario: Taking the garbage out behind your box in a shitty part of town. There's an alley, a 12 foot fence with a broken portion at the bottom where local kids crawl through. The confrontation starts with simulated lapel grab. Athlete is in NVP holding med-ball - DETECT & DEFUSE Failed. Skills: Athletes must understand the basics for NVP & Dbl Palm, Bear ... Read More
D-WOD (Defense-WOD). A word to the “Why’s”. The term caught on because of the popularity of the acronym ‘WOD’ within the community. Technically, its not really a WOD because its not a structured series of movements that is both ‘measurable & repeatable’. There are too many variables in scenario-based training that can affect ones timing, speed, balance, power etc., so you cannot measure it. During a D-WOD, we are looking for intensity & tabata-like effort. But since the term WOD is synonymous with most training within the CrossFit community, it just stuck.
The formula for the D-WOD is very specific: Always start with a scenario in mind (a story). Build a scenario that is realistic, relevant and rigorous. If it’s credible and replicates elements of a real confrontation, the ‘adaptation’ will occur. (By integrating the ‘story-line’ we generate visualization, a bit of a fear spike for the adrenal system. This is good for stress-inoculation.) Next determine strategic/tactical actions needed to escape to safety.
Ingredients for a good D-WOD
1. Create a Realistic Scenario
2. Determine the Assault & Protective movements used to Defend
3. CNS the CrossFit movements that either mimic or support the combative movements (core to extremity, range of motion, intensity, and so on)
This first D–WOD is a great example, look how we use wall-ball movement patterns to teach the stance and palm strikes. Then we use the burpee and bear crawl skills to facilitate/simulate the escape.