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Workout of the Day Questions & performance regarding CrossFit's WOD

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Old 09-25-2007, 06:28 PM   #1
Mitchell Brown
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Completing scaled WODs in sub 10 minutes

I've been scaling the WODs (see http://www.board.crossfit.com/showth...687#post197687) to a level that I think I can handle, without doing the CFWU.

I think I've been getting a really good workout, have seen improvements in performance and have been really tired post workout, and have quite serious DOMS as well. However I've been finishing these workouts sometimes in under 10 minutes. Is this a problem and should I add more weight, reps and rounds? I am always very burnt out after the WOD, yet I finish it so quickly...
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Old 09-25-2007, 07:23 PM   #2
Patrick Donnelly
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Re: Completing scaled WODs in sub 10 minutes

First add the warm-up, or a comparable one.
Then when you have consistency in your workouts, then you're ready to up the weight.
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Old 09-25-2007, 07:27 PM   #3
Patrick Haskell
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Re: Completing scaled WODs in sub 10 minutes

If you're toasted by your 10-minute effort, it's probably just about right. Finishing today's WOD in ~7 minutes likely is a sign you should up the weight next time out (if for no other reason than our misery loves company).
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Old 09-25-2007, 10:08 PM   #4
Steven Low
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Re: Completing scaled WODs in sub 10 minutes

Quote:
Originally Posted by Patrick Haskell View Post
If you're toasted by your 10-minute effort, it's probably just about right. Finishing today's WOD in ~7 minutes likely is a sign you should up the weight next time out (if for no other reason than our misery loves company).
Seconded..
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Old 09-26-2007, 12:10 AM   #5
Derek Maffett
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Re: Completing scaled WODs in sub 10 minutes

I did a 13 minute workout today, and that left me feeling pretty tired, even after the labored breathing had subsided. So that was probably good for me.
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Old 09-26-2007, 06:48 AM   #6
James Reynolds
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Re: Completing scaled WODs in sub 10 minutes

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Originally Posted by Patrick Donnnelly View Post
First add the warm-up, or a comparable one.
I agree with Patrick.

What is your reasoning for not doing a warm-up? Or are you doing something but not the CFWU?
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Old 09-26-2007, 05:15 PM   #7
Mitchell Brown
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Re: Completing scaled WODs in sub 10 minutes

I have been easing back into crossfit, starting with just doing the warm up, then just doing WOD's, then hoping to progress to doing them both together.
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Old 09-28-2007, 10:29 AM   #8
Skylar Cook
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Re: Completing scaled WODs in sub 10 minutes

I'd definitely recommend doing a warm-up... Jumping right in to a full-intensity WOD without warming up is asking for trouble. At least do some quick stretches, a couple unweighted movements, etc. Or just take the intensity down a notch and do both, bringing it back up gradually. Warm-ups should increase performance as well- let your muscles stretch out and joints get lubricated before jumping into a timed workout and you'll undoubtedly finish faster.
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