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Old 12-08-2010, 12:50 PM   #1
Jeff Belyeu
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The Girls (and other WODs)

I am looking to find or make a standards spreadsheet for the Girls and other WODs with times/scores ala the Norcal Skills or Starting Strength standards. The idea is to be able to judge your relative strengths/weaknesses. This could just be informational, or so that you can work on you weaknesses and try to be more well rounded. I found a few threads discussing this, but did not find an answer at the end. I made a stab at some WODs with times/scores for levels 1-5. I made the times up between my times and guessing at the level I think I might be at, and the front page of results on logs-it-all for men age 30-40. Similar to the other standards, I want level 1 to be accessible, and level 5 to be an accomplishment, but not necessarily a world record (aka 2:00 Fran or 1:00 Grace). To make it easy, I used whole numbers and evenly spaced groups. Maybe the groups should be spaced differently. Are some too broad/tight? Some too easy/strict?

Please let me know what you think. Feel free to add WODs, too.

cindy - 10/15/20/25/30 rounds
angie - 40/33/26/19/12 minutes
karen - 16/14/12/10/8
barbara - 50/42/34/26/18 (excluding rest)
diane - 16/13/10/7/4
fran - 15/12/9/6/3
grace - 19/15/11/7/3
helen - 21/18/15/12/9
nancy - 33/28/23/18/13
CFT - 2x/3x/4x/5x/6x (times bodyweight)
5k run - 36/32/28/24/20
2k row -
50 burpees -
filthy fifty -
michael -
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Old 12-09-2010, 09:00 PM   #2
Aushion Chatman
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Re: The Girls (and other WODs)

Quote:
Originally Posted by Jeff Belyeu View Post
I am looking to find or make a standards spreadsheet for the Girls and other WODs with times/scores ala the Norcal Skills or Starting Strength standards. The idea is to be able to judge your relative strengths/weaknesses. This could just be informational, or so that you can work on you weaknesses and try to be more well rounded. I found a few threads discussing this, but did not find an answer at the end. I made a stab at some WODs with times/scores for levels 1-5. I made the times up between my times and guessing at the level I think I might be at, and the front page of results on logs-it-all for men age 30-40. Similar to the other standards, I want level 1 to be accessible, and level 5 to be an accomplishment, but not necessarily a world record (aka 2:00 Fran or 1:00 Grace). To make it easy, I used whole numbers and evenly spaced groups. Maybe the groups should be spaced differently. Are some too broad/tight? Some too easy/strict?

Please let me know what you think. Feel free to add WODs, too.

cindy - 10/15/20/25/30 rounds
angie - 40/33/26/19/12 minutes
karen - 16/14/12/10/8
barbara - 50/42/34/26/18 (excluding rest)
diane - 16/13/10/7/4
fran - 15/12/9/6/3
grace - 19/15/11/7/3
helen - 21/18/15/12/9
nancy - 33/28/23/18/13
CFT - 2x/3x/4x/5x/6x (times bodyweight)
5k run - 36/32/28/24/20
2k row -
50 burpees -
filthy fifty -
michael -
I would think a baseline great score for Helen would be 8 mins, for the 5k 18mins...It is hard to read in this format..are you going to make a table of these?
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Old 12-12-2010, 05:02 AM   #3
Adam Carlson
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Re: The Girls (and other WODs)

I agree on the 5k. 18 minutes is a reasonable goal for people wanting to be in the 'upper level' of 5k running. Having an 18 minute 5k, a strong CFT, a sub-5 Fran, and a sub-15 Angie would put someone at a pretty high level of overall fitness. They might not be 'games' elite, but definitely at a high level compared across the board.

Last edited by Adam Carlson : 12-12-2010 at 05:20 AM.
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Old 12-12-2010, 09:04 AM   #4
Struan Potter
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Re: The Girls (and other WODs)

A sub 7 minute 2k row would be a good target to aim for, one of my longer term goals.

I also think at sub minute 400m would be a good target. Top end speed is one thing that crossfit seems to neglect, because it will help improve your endurance.
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Old 12-12-2010, 10:02 AM   #5
Colin McLafferty
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Re: The Girls (and other WODs)

It looks pretty good to me at first glance. Adam, what is considered a strong CFT? 800? 1000? Over 1000? I think 800 is near average / slightly above average for most CFers but I could be mistaken.
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Old 12-12-2010, 03:21 PM   #6
Adam Carlson
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Re: The Girls (and other WODs)

You got me sir I left that one blank on purpose, since I don't know what a high enough CFT should be. The FAQs have the table, so maybe being in the advanced category? It really depends on the athletes weight class.
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Old 12-12-2010, 04:25 PM   #7
Stephen Flamm
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Re: The Girls (and other WODs)

All of the workouts are bodyweight dependent to some extent. I would put the CFT levels for males at 650/750/850/950/1050. Also, I think the "Karen" times are about 2:00 high at each level.
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Old 12-12-2010, 05:36 PM   #8
Mauricio Leal
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Re: The Girls (and other WODs)

There are at least 3 major challenges to making WOD standards:

1) Sub-RX'd scores. This will be the majority of your people. Many will not be able to do a pull-up or RX'd weight for most WODs. What's the point in having benchmark standards if basically only the firebreathers (those that can do most of the WODs RX'd) can play? What will be the standards for non-RX'd workouts, esp. considering you probably don't have much of an idea what constitutes good scores amongst them?

2) The scores themselves. It is not equally difficult to shave 30 sec off a 10 minute Fran and 30 seconds off a 3 minute one. I would recommend an incremental non-linear percentage-based model (e.g. working backwards from an elite Fran time: L4 = L5/0.9, L3=L4/0.85, L2 = L3/0.75, L1 = L2/0.60) or something similar to reflect this difficulty and thus increase the spread of scores amongst different levels. Finally, achieving balance across the different WOD standards (if you have someone of moderate bodyweight with a bunch of L4s and a couple L1s or L2s you probably did something wrong).

3) Covering everything with the minimum number of standards. If you have too many things it will be impossible to use the standards effectively. If you have too few you're not really measuring fitness very well (however limited we are in doing that by using WODs anyway).

I'm almost done with the standards I've been working on for a couple months now. I copied and stole shamelessly from various CF sources to come up with something reasonable and comprehensive. Notice that I still haven't finished the WOD scores for lower levels because I'm trying to decide what's fair and consistent. Because the whole point of the exercise from my view is to give people something tangible to tie their performance and physical appearance to, it is pretty important that I get the levels/numbers right. Have at it.
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Old 12-20-2010, 08:04 PM   #9
Steven Thunander
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Re: The Girls (and other WODs)

Quote:
Originally Posted by Jeff Belyeu View Post
I am looking to find or make a standards spreadsheet for the Girls and other WODs with times/scores ala the Norcal Skills or Starting Strength standards. The idea is to be able to judge your relative strengths/weaknesses. This could just be informational, or so that you can work on you weaknesses and try to be more well rounded. I found a few threads discussing this, but did not find an answer at the end. I made a stab at some WODs with times/scores for levels 1-5. I made the times up between my times and guessing at the level I think I might be at, and the front page of results on logs-it-all for men age 30-40. Similar to the other standards, I want level 1 to be accessible, and level 5 to be an accomplishment, but not necessarily a world record (aka 2:00 Fran or 1:00 Grace). To make it easy, I used whole numbers and evenly spaced groups. Maybe the groups should be spaced differently. Are some too broad/tight? Some too easy/strict?

Please let me know what you think. Feel free to add WODs, too.

cindy - 10/15/20/25/30 rounds
angie - 40/33/26/19/12 minutes
karen - 16/14/12/10/8
barbara - 50/42/34/26/18 (excluding rest)
diane - 16/13/10/7/4
fran - 15/12/9/6/3
grace - 19/15/11/7/3
helen - 21/18/15/12/9
nancy - 33/28/23/18/13
CFT - 2x/3x/4x/5x/6x (times bodyweight)
5k run - 36/32/28/24/20
2k row -
50 burpees -
filthy fifty -
michael -
Murph, Linda, and Fight Gone Bad would make great additions to this list. Also check the other frequently used hero/girl WOD's as well. Furthermore, you also need to consider scaling for those with less experience.

Murph would be broken up by 5 min intervals (as RXed) and scaling
Linda would be scaling and time based
FGB would be scored by intervals of 25 or 50 (100-150-200-250-300-350-400) and scaling

Last edited by Steven Thunander : 12-20-2010 at 08:07 PM.
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Old 12-21-2010, 12:08 PM   #10
Jeff Belyeu
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Re: The Girls (and other WODs)

Thanks for the replies, everyone. I had given up after there were 100+ views but 0 replies. I did finally find other threads on this subject that did have numbers/times in them. Surprisingly, I was fairly close to the ones in other threads.

@Aushion:
Perhaps 8 min is a better score. Certainly open for debate. I did not want to put record times in to make the top level. Not that I would want to give out level 5 status like "participation ribbons", but A 2:00 Fran or 1:00 Grace are (almost) inaccessible. Where to place the markers is exactly why I posted this.

@Adam:
Like you said: "They might not be 'games' elite, but definitely at a high level compared across the board." That's the type of goal I was shooting for with this.

@Mauricio:
1) I think there are too many options for scaling, so I think a WOD spreadsheet for levels would have to work only with Rx'd.
2) I agree that a 30 sec improvement on Fran is tougher than 30 sec improvement on the Filthy Fifty. While not base on percentages, I do have different sized gaps for the different WODs. For instance, Fran gaps are 3 min apart, while Barbara gaps are 8 min apart. Perhaps the percentage route might help, but my question would be that should the gap between 5 and 4 be the same as the gap between 2 and 1 on a given WOD.
3) I agree, too much is too much, and too little is not useful. Your standards are very extensive. I will have to read through it more closely to process it all. :-)

@Colin and Stephen:
I think there is a spreadsheet somewhere that scales the CFT according to body weight. I did not look that one up, but for simplicity, I was suggesting doing it as a multiple of bodyweight. So a 180# would need a 1080 to get level 5, where a 200# guy would need a 1200. To attain level 2, the same guys would need a 540, and 600 respectively.
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