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

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Old 01-25-2007, 11:56 AM   #1
Patrick Foster
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M 27 5'5 160 lbs

cfwu x 3

WOD as RX'd

Deadlift 225 lbs 7,7,7 (21)
HSPU 7,7,7 (21)
DL 5,5,5 (15)
HSPU 5,5,5 (15)
DL 3,3,3 (9)
HSPU 7, 8 (15)

30:00 Minutes

Seeing the times posted in "comments" makes me wonder if I should scale the WOD down in order to make a similar time?? (around 10 minutes) I have a workout log at
http://www.crossfit.com/discus/messa...054/33912.html
if anyone would like to advise. Thanks!

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Old 01-25-2007, 01:41 PM   #2
Tim McFarland
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My method (considerably simpler and more low-brow than in the "scaling the WOD's" thread) is: for metcon workouts, if it takes more than 30 minutes I should have scaled it down more. If it takes less than 10 minutes, I have scaled it down too much. Once I finally reach the point where I can do everything as rx'ed I will be plenty happy to accept times below 10 minutes, but it ain't happening yet.
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Old 01-25-2007, 04:12 PM   #3
Patrick Foster
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That sounds like a good idea. Thanks
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Old 01-25-2007, 06:53 PM   #4
Darrell E. White
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Tim:

Super idea! Probably pretty much what we've all been doing. The only thing I would add, Patrick, is to think about what you want out of the WOD. If you are looking for a workout that is more along the strength/muscle-endurance line then your weight choice is spot on for "Diane". If, however, you want to stress your oxidative pathways in a little different way, pick a weight that makes you really work to get around 10 minutes. Both workouts have great merit, but each gives a little different fitness benefit.

Cool stuff, this CF, huh?

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Old 01-26-2007, 10:25 AM   #5
Patrick Foster
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My first priority is to gain strength/weight at the moment. On that note, I will stick with heavier weights and longer times. Thanks for the advice.
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