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

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Old 02-26-2006, 02:44 PM   #1
Kevin McKay
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If I am scaling my WOD's to my ability is there an ideal duration I should shoot for to get the most bang for my sweat? I am guessing around 20 min of high intensity based on what I have gathered but am not sure.

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Old 02-26-2006, 04:00 PM   #2
Graham Hayes
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Depends on the workout, doing Fran in 20 minutes is probably a waste of time...doing Linda in 20 minutes is rocking. If you're scaling, aim to get around the same time as Kelly Moore, Jeff T and other monsters. If you consistently beat their times, you can afford to do more work in each workout.

Hope this helps.
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Old 02-26-2006, 04:11 PM   #3
Ryan Atkins
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Hi Kevin,

Check out the CF-North website (http://www.crossfitnorth.com/sub-ten_club.htm). They have a half a dozen workouts or so where people get shirts for completing in under ten minutes. You can use these as some guidelines similar to what Graham was suggesting. If you complete the workout in under ten minutes, it's time to up the weight, rounds, or whatever.

Hope this helps,

Ryan
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Old 02-26-2006, 08:48 PM   #4
Greg Kemp
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If you are like Kelly or Jeff T you are a freak. I just hope to be with in a competive time of their of them and that is with assists and the like. I hope one day I might be near their level of fitness. They rock@!!!!!!
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Old 02-26-2006, 09:35 PM   #5
Kevin McKay
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Actually it would take me at least an hour to do most WOD's which I think is probbaly to long. What I am trying to figure out is what type of duration should I try to scale to? Should I try to scale so I can finish in 20 minutes if I am going as hard as I can? I hpe I am making sense...
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Old 02-26-2006, 10:21 PM   #6
Greg Kemp
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I wouldn't look at time alone. Some times the number of reps is too much for some so you need to scale them down. Or other times the number of rounds is going to put you into a grave so you scale them down. Overall I would try to do the best you can and if you need to stop earlly do so and try to go longer next time. With most WOD's for time I would put in at least 30 min or look at most of the times uner the comments and take an average too see where you are when the average time comes up and keep going for at least 5 mins longer if you need it. For rounds do the WOD. For Strenth do the WOD.
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Old 02-27-2006, 02:16 PM   #7
John Messano
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I agree with Kempie.

In a timed WOD, scale the weights when necessary. Instead of 225 lb. Deadlifts in Diane, I'll opt for 205 or 185 lbs. since the prescribed weight would quickly turn into badly formed, gasping singles.

Today's WOD (02/27/06) is a perfect example of a long WOD for me. My plan was 2 minutes per round (18 minutes! yeah, ambitious) but, after the first two rounds, that plan was quickly revised. I took 26 minutes for 9 rounds! nearly 3 minutes per round -

If I thought the volume of this WOD would result in gasping singles I might scale the pullups from:
25-20-15-10-5-10-15-20-25 to 15-15-15-10-5-10-15-15-15.
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Old 02-27-2006, 04:47 PM   #8
Kevin McKay
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Thanks for all the great info!
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Old 02-28-2006, 02:46 AM   #9
Graham Hayes
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A WOD that takes 60minutes if cut in half (50% reps or 50% weight) wouldn't take you 30minutes...or at least it shouldn't, more like 10-15 maybe. You should be able to keep a high intensity. Why not start there?
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