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

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Old 11-17-2010, 03:07 PM   #1
Cathie Smith
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Kelly

Just thought I'd ask for some opinion on Kelly, which I did yesterday as follows

400m run
30 box jump 21"
30 wall ball 5kg (subbed in round 3 for 3kg ball)

took me 41 mins, the wall balls really slowed me down. Do you think I should have scaled it a bit more for a better time or is that time ok?

It almost killed me lol!

I've been CrossFitting for 5 months, coming from a fitness level of zero.
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Old 11-17-2010, 03:20 PM   #2
Rebecca Roth
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Re: Kelly

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Originally Posted by Cathie Smith View Post
Just thought I'd ask for some opinion on Kelly, which I did yesterday as follows

400m run
30 box jump 21"
30 wall ball 5kg (subbed in round 3 for 3kg ball)

took me 41 mins, the wall balls really slowed me down. Do you think I should have scaled it a bit more for a better time or is that time ok?

It almost killed me lol!

I've been CrossFitting for 5 months, coming from a fitness level of zero.
Simple Answer: Yes, you should have scaled.

Especially with a low level of fitness, you should set a time cap for the majority of workouts. There are a couple of benchmark/hero workouts that are meant to go long around 40 minutes, but they are incredibly rare, for this one you probably should have capped it at 25 minutes.
The other component is that if you have reached a point in the workout where you are spending more time stopped to catch your breath than you are performing reps, you are no longer performing the workout as intended. If you hit that point you should also probably just stop.
The only case that either of these don't apply, if you are about to finish or if a DNF will impact you mentally. For some people a DNF is a morale/ego killer, and does more damage to their training than pushing through 40+ minutes.
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Old 11-17-2010, 03:30 PM   #3
Cathie Smith
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Re: Kelly

Thanks for that, it makes complete sense, I think if I had done the whole thing with a 3kg med ball, I would have come in at around 30 mins.

That extra 2kg made a massive difference in my ability to maintain reps on the wall ball, as soon as I switched down the reps came much faster.
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Old 11-17-2010, 04:24 PM   #4
Robert D Taylor Jr
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Re: Kelly

Fitness doesn't magically stop happening at the 40 min mark. Maybe you "should have" scaled, but you could view it as instead of scaling the reps or weight you scaled the time. There won't be any adverse effects on your treaining because you stuck with a WOD beyond the "ideal magic CrossFit time"

The idea of "elite fitness" or superior conditioning being distilled down to 20 min or less MetCons just doesn't jibe with real life at all.
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Old 11-17-2010, 05:17 PM   #5
Suzanne Campbell
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Re: Kelly

I have been doing CF for almost 3 years and Kelly still takes me just over 30 minutes to do RXd. Have tried to get it under but haven't made it yet. It's a really tough workout.
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Old 11-17-2010, 07:47 PM   #6
Peter Williams
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Re: Kelly

Quote:
Originally Posted by Cathie Smith View Post
Just thought I'd ask for some opinion on Kelly, which I did yesterday as follows

400m run
30 box jump 21"
30 wall ball 5kg (subbed in round 3 for 3kg ball)

took me 41 mins, the wall balls really slowed me down. Do you think I should have scaled it a bit more for a better time or is that time ok?

It almost killed me lol!

I've been CrossFitting for 5 months, coming from a fitness level of zero.
I think 41 minutes is a good time for the fitness level you describe. Stay with it, you will see your time improve as you go along. Kelly is a tough workout, few can do it in less than 25 minutes.
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Old 11-18-2010, 01:48 AM   #7
Cathie Smith
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Re: Kelly

Thanks for all your encouraging replies, it means a lot to me and helps loads.
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