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Andrew Caron 07-29-2012 10:06 PM

Should I do more than the WOD?
I was taking a look at one of the websites from a local Box and noticed they posted a Strength workout in addition to the daily WOD. I've been doing Crossfit for a little over 7 months, and I'm comfortable with all the movements now to really go after the WODs (usually scaled to the Pack) from this site and shoot for time. My problem is that my my workouts now last 10-20 minutes. Could or should I be working on other movements before or after the WOD?

I'm not particularly beat after the WODs, as in I feel I could physically handle working on another skill during the same gym session. I'm just curious what other people might recommend. My goal for doing extra work is mostly to improve my form in the complex lifts like cleans and snatches. Increased strength in these lifts would also be helpful. I'm mostly worried that I'll work on something and have it come up in the next WOD. So I suppose focusing more on form would serve me better. I do complete a warmup and stretch before the WOD, but it isn't very intense.

In sum: What do you guys do, if anything, in addition to the WOD?

Mark E. Wallace 07-30-2012 12:40 AM

Re: Should I do more than the WOD?
A [URL=""]Frequently Asked Question[/URL], indeed. wfs.

- Mark

Eric Montgomery 07-30-2012 12:44 AM

Re: Should I do more than the WOD?
What you should be doing depends on your goals and where you are relative to them. Some people do just fine on workouts, and some people do better on other programs. Depends on what you're trying to accomplish.

Ryan Fernando 07-30-2012 03:03 AM

Re: Should I do more than the WOD?
General rule of thumb is strength/power stuff first and foremost. I do my strength work before the WOD........ some days if I'm up for it (have the time, energy levels are good) I'll practice my Oly's - technique stuff with light weight later on in the day (Strength & WOD in the morning, then come back and practice Oly's at night).

The advanced athletes at my gym (guys who make regionals ect) do 2 WOD's a day.....however these guys eat WOD's in general and knock out like sub 6's for your typical stock standard crossfit WOD's. In general our WOD's only last about 10 minutes, 12 -15mins max, given that intensity drops off after around 8 mins.

Best way to gauge this is to look for signs and symptoms of overtraining .....
You know your body better than anyone so it's your call at the end of the day

Blair Robert Lowe 07-30-2012 09:24 AM

Re: Should I do more than the WOD?
Yep, Outlaw specifically only does minutes in that 8-12 minutes to keep the intensity of the metcons up.

As Ryan pointed out, many gyms and crossfitters and with the coming of the hybrid programs starting off with Gant's or Oto's ATG program it has been, strength or power work at the beginning, then metcon and perhaps a finisher. Sometimes this is gymnastics or core strength or gymnastics can be the skill work such as Ring work.

If you have time, you can split the workouts during the day. If you don't you can do as mentioned above and still be out in an hour to 75 minutes if you do a bit of stretching and mobility.

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