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Gear Essentials for the new Fitness Athlete

Posted by Billy Doherty on

Gear Essentials for the new Fitness Athlete from WODSuperStore.com

So you took the plunge and Joined a box.  No matter if you have sights on being the next Rich Froning or Sam Briggs or just want to become the next success weight loss story in your box, there are a few things you will need on your journey. 

From our experience, most newbies don’t buy a ton of gear up front but I think it’s important to share a few things that you could benefit as you begin your new fitness regimen.  The investment will be worth it and make the experience better than it will already be. 

Jump Rope

 First and foremost, you need a good jump rope to learn your double unders.  We all know how to jump rope but these double unders seem to be allusive to some and come quick for others.  We recommend that you start with a jump rope that is “heavier” meaning the rope is thicker and has some weight to it.  They key here is that the rope will provide some feedback so you know where it is.  It’s about timing so connecting the placement of the rope with to your brain helps the process.  There are a few that work well for learning double unders.  The Buddy Lee Rope Master and the Jump N Rope R2 Trainer are great for learning the double unders. 

Once you become proficient with them, it’s time to move to a “speed rope” that has a lighter rope with much less feedback.   These ropes often have wire ropes or coated wire ropes.   They come with a variety of handles and can really make a difference when looking to string together a big set of double unders.  We are highlighting the RPM Jump Rope and JumpNRope R1.

Post WOD supplement

For the first few weeks of your new workout, your muscles will be sore.  If you keep pushing yourself along in the sport that may never go away.  Post workout supplements a great way to combat the soreness.   You may think this is only for elite athletes but you will get tremendous benefit and feel better in your next training session.  There are a lot of different brands out there but going with the “clean” ingredient list is key to maximizing your experience.  Two great options are the Nutriforce Sports Natural Amino (comes in fruit punch and watermelon) as well as the Xendurance Extreme Endurance.  Your body will thank you.

Hand Care

One of the next areas that every Athlete endures is the wear and tear on your hands.  From lifting the barbell to hitting the pull up bar, there is always something tugging at your grip.  There are all kinds of options here and were going to talk about two of them, prevention and maintenance. 

When it comes to preventing rips on your hands, there are two products that we want to share with you.  The first are JAW Grips.  These grips are made of fabric, don’t bunch up when you’re on the bar and can be easily used lifting as well as swinging from the bar.  The second products are the Natural Grips.  These are handmade re-usable gymnastic type grips that are great for protecting the hands when you’re swinging from the bar.  They need to be attached with some tape around the wrist and without a doubt the best product for that is Goat Tape.

The next area is maintenance.  Even with the grips, you will from time to time have calluses form or small irritations develop on your hands.  There is one product that provides you everything from prevention to care.  It’s the RIPT Skin 3 Phase system.  If you just don’t want to take the time to maintain your hands, check out the CrossFIXE hands product.  Great for healing and getting your hands back on track quickly when you do have some issues.

As you become more immersed into the Sport of Fitness® you will find more and more gear that will be helpful.  We will cover more on that in future articles.  For now, good luck on your journey to better fitness!

Read more

Gear Essentials for the new Fitness Athlete

Posted by Billy Doherty on

Gear Essentials for the new Fitness Athlete from WODSuperStore.com

So you took the plunge and Joined a box.  No matter if you have sights on being the next Rich Froning or Sam Briggs or just want to become the next success weight loss story in your box, there are a few things you will need on your journey. 

From our experience, most newbies don’t buy a ton of gear up front but I think it’s important to share a few things that you could benefit as you begin your new fitness regimen.  The investment will be worth it and make the experience better than it will already be. 

Jump Rope

 First and foremost, you need a good jump rope to learn your double unders.  We all know how to jump rope but these double unders seem to be allusive to some and come quick for others.  We recommend that you start with a jump rope that is “heavier” meaning the rope is thicker and has some weight to it.  They key here is that the rope will provide some feedback so you know where it is.  It’s about timing so connecting the placement of the rope with to your brain helps the process.  There are a few that work well for learning double unders.  The Buddy Lee Rope Master and the Jump N Rope R2 Trainer are great for learning the double unders. 

Once you become proficient with them, it’s time to move to a “speed rope” that has a lighter rope with much less feedback.   These ropes often have wire ropes or coated wire ropes.   They come with a variety of handles and can really make a difference when looking to string together a big set of double unders.  We are highlighting the RPM Jump Rope and JumpNRope R1.

Post WOD supplement

For the first few weeks of your new workout, your muscles will be sore.  If you keep pushing yourself along in the sport that may never go away.  Post workout supplements a great way to combat the soreness.   You may think this is only for elite athletes but you will get tremendous benefit and feel better in your next training session.  There are a lot of different brands out there but going with the “clean” ingredient list is key to maximizing your experience.  Two great options are the Nutriforce Sports Natural Amino (comes in fruit punch and watermelon) as well as the Xendurance Extreme Endurance.  Your body will thank you.

Hand Care

One of the next areas that every Athlete endures is the wear and tear on your hands.  From lifting the barbell to hitting the pull up bar, there is always something tugging at your grip.  There are all kinds of options here and were going to talk about two of them, prevention and maintenance. 

When it comes to preventing rips on your hands, there are two products that we want to share with you.  The first are JAW Grips.  These grips are made of fabric, don’t bunch up when you’re on the bar and can be easily used lifting as well as swinging from the bar.  The second products are the Natural Grips.  These are handmade re-usable gymnastic type grips that are great for protecting the hands when you’re swinging from the bar.  They need to be attached with some tape around the wrist and without a doubt the best product for that is Goat Tape.

The next area is maintenance.  Even with the grips, you will from time to time have calluses form or small irritations develop on your hands.  There is one product that provides you everything from prevention to care.  It’s the RIPT Skin 3 Phase system.  If you just don’t want to take the time to maintain your hands, check out the CrossFIXE hands product.  Great for healing and getting your hands back on track quickly when you do have some issues.

As you become more immersed into the Sport of Fitness® you will find more and more gear that will be helpful.  We will cover more on that in future articles.  For now, good luck on your journey to better fitness!

Read more


5 Tips to Help You Prepare for the Open

Posted by Kyle Ruth on

5 Tips to help you prepare for the Open - Kyle Ruth
  1. Plan to Repeat the Workouts
    In my experience, most people’s first attempt at a test like an Open workout is fraught with mistakes. For the most part, we go into them not really knowing what to expect and end up with terrible pacing strategies. Repeating the workouts gives us a chance to learn from our mistakes and improve our pacing strategy. I’ve found that athletes can commonly improve by 3-5% on their second attempt just by knowing what to expect and how to pace correctly for the workout. You might be thinking 5% isn’t a very big margin of improvement but on workout 12.1 if you scored 120 in the 7 minutes of burpees then repeated the workout and scored 126 (5% improvement) you would have moved from 1995th place in the world to 793rd place in the world.
  2. Film your Workouts
    Even though there are new rules this year requiring anyone who plans to qualify for Regionals to film their workouts...I believe EVERYONE should film their workout. Reviewing video footage of yourself dramatically improves learning and will let you objectively determine your weak points (and eliminate them if you repeat the workout like I suggest in #1). Motor learning research consistently shows that people who watch themselves perform a movement make faster progress than those who don't. Use tools like your smartphone to get ahead of the curve. Check out the Perchmount Fit - it's the perfect tool to help you film your WOD!
  3. Stop Leaderboarding
    Everyone has different goals coming into the Open, some people are sign-up to enjoy the experience and camaraderie, others are trying to qualify for Regionals. If your goal is to maximize your placing, then you need to spend more time focusing on your performance and not getting caught up in the fanfare. Spending hours browsing through the leader board isn’t going to make you any closer to qualifying! Nothing is more distracting than watching your name drop down the leader board each hour, it can become addictive. I KNOW as well as anyone. Spend time finding YOUR weak links (by following my advice in #1 and #2!) and then attack them!
  4. Take Care of your Hands
    Rips take FOREVER to heal completely (mine from WODapalooza 4 weeks ago are FINALLY healed!). The best strategy is to prevent them in the first place (an ounce of prevention is worth a pound of cure right?). My suggestion is to get a pair of gloves or gymnastics grips, and practice with them in the weeks and days leading into the Open. There is no reason to try to show how “tough” you are during the Open...let your performance do the talking without the headache of ripped hands. Basic callous maintenance goes a really long way when you're potentially doing 10 tests over 5 weeks. 
    Check out our Hand Rips collection to get everything you need to protect, manage and repair! 
  5. Be Confident in your Preparation...by Being Prepared
    There will be muscle-ups, there will be double-unders, the pull-ups will be chest-to-bar...you need to be prepared for these movements because they WILL show up. If you haven’t mastered these movements you need start spending time on them right now! For skill based movements like double-unders this might mean simply practicing before and after your workouts. Movements like chest-to-bar pull-ups and muscle-ups have both skill and strength components, your program needs to be developing both.
Aside from that...good luck and leave everything out there. 

Kyle Ruth, M.S., CSCS, CFL-1, USAW
WOD SuperStore Athlete
Owner: CrossFit LKN

Read more

5 Tips to Help You Prepare for the Open

Posted by Kyle Ruth on

5 Tips to help you prepare for the Open - Kyle Ruth
  1. Plan to Repeat the Workouts
    In my experience, most people’s first attempt at a test like an Open workout is fraught with mistakes. For the most part, we go into them not really knowing what to expect and end up with terrible pacing strategies. Repeating the workouts gives us a chance to learn from our mistakes and improve our pacing strategy. I’ve found that athletes can commonly improve by 3-5% on their second attempt just by knowing what to expect and how to pace correctly for the workout. You might be thinking 5% isn’t a very big margin of improvement but on workout 12.1 if you scored 120 in the 7 minutes of burpees then repeated the workout and scored 126 (5% improvement) you would have moved from 1995th place in the world to 793rd place in the world.
  2. Film your Workouts
    Even though there are new rules this year requiring anyone who plans to qualify for Regionals to film their workouts...I believe EVERYONE should film their workout. Reviewing video footage of yourself dramatically improves learning and will let you objectively determine your weak points (and eliminate them if you repeat the workout like I suggest in #1). Motor learning research consistently shows that people who watch themselves perform a movement make faster progress than those who don't. Use tools like your smartphone to get ahead of the curve. Check out the Perchmount Fit - it's the perfect tool to help you film your WOD!
  3. Stop Leaderboarding
    Everyone has different goals coming into the Open, some people are sign-up to enjoy the experience and camaraderie, others are trying to qualify for Regionals. If your goal is to maximize your placing, then you need to spend more time focusing on your performance and not getting caught up in the fanfare. Spending hours browsing through the leader board isn’t going to make you any closer to qualifying! Nothing is more distracting than watching your name drop down the leader board each hour, it can become addictive. I KNOW as well as anyone. Spend time finding YOUR weak links (by following my advice in #1 and #2!) and then attack them!
  4. Take Care of your Hands
    Rips take FOREVER to heal completely (mine from WODapalooza 4 weeks ago are FINALLY healed!). The best strategy is to prevent them in the first place (an ounce of prevention is worth a pound of cure right?). My suggestion is to get a pair of gloves or gymnastics grips, and practice with them in the weeks and days leading into the Open. There is no reason to try to show how “tough” you are during the Open...let your performance do the talking without the headache of ripped hands. Basic callous maintenance goes a really long way when you're potentially doing 10 tests over 5 weeks. 
    Check out our Hand Rips collection to get everything you need to protect, manage and repair! 
  5. Be Confident in your Preparation...by Being Prepared
    There will be muscle-ups, there will be double-unders, the pull-ups will be chest-to-bar...you need to be prepared for these movements because they WILL show up. If you haven’t mastered these movements you need start spending time on them right now! For skill based movements like double-unders this might mean simply practicing before and after your workouts. Movements like chest-to-bar pull-ups and muscle-ups have both skill and strength components, your program needs to be developing both.
Aside from that...good luck and leave everything out there. 

Kyle Ruth, M.S., CSCS, CFL-1, USAW
WOD SuperStore Athlete
Owner: CrossFit LKN

Read more