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

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Old 08-05-2006, 07:12 AM   #1
Andrew G. Greenberg
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i want to maximize reps per minute in the WOD, but the WOD as Rxed slows me down considerably sometimes.

example:
would it be beneficial to split elizabeth into two workouts: 11/8/5 for time, then rest 3-5 minutes, then 10/7/4.

my rationale is that I can storm through both 11/8/5 and 10/7/4 without resting much, whereas as rxed things really slow down, especially near the end. the idea here is to keep moving and put all recovery in the middle 3-5' instead of in between sets.

this might or might not result in a higher average power output, but it would result in longer periods of high output. In essense, I'm thinking this method might allow for more intensity than can be sustained in other types of scaling. Acutally, this seems to be more of a type of modication than a scaling.

Any thoughts on this method?

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Old 08-05-2006, 07:15 AM   #2
Kevin McKay
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Interested to see what people think.
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Old 08-05-2006, 08:28 AM   #3
Andrew G. Greenberg
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bump

anyone?
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Old 08-05-2006, 10:16 AM   #4
Russ Greene
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There are not a lot of "right" answers with stuff like this Andrew. My inclination would be to decrease load to maybe 115# cleans and bar dips if your desire is to increase power output. Your modification, while certainly still an effective workout, is no longer Elizabeth.
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Old 08-05-2006, 07:22 PM   #5
Laura Rucker
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Coach has morphed many of the benchmarks to play around with power output and recovery schemes...take Fran:

21-15-9 thrusters/pull ups
9-9-9-9-9 thrusters/pull ups - Fractured Fran
45 thrusters/45 pull ups - I forgot this one's name.
Add 25# db on pullups and thrusters - Fat Fran
Add running....Runny Fran
etc.
Today we did one Coach Jeff Martin created: Spic and Span Fran. Fran with Clean and Jerk instead of thruster. Killer.

They get different names and become their own workout. Pretty much the only workout with predetermined rest period is Barbara.

I agree with Russ, what you are proposing is interesting, but definitely a variation any mods make it a different workout. Have you tried it yet?

(Message edited by laurar on August 05, 2006)
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Old 08-05-2006, 07:26 PM   #6
Andrew G. Greenberg
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no, not yet. so, can you really feel a difference in the different versions, as far as how you feel at the end of the workout?
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Old 08-05-2006, 07:35 PM   #7
Laura Rucker
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Yes, you can feel it. Changing the rep schemes produces a different metabolic impact. I've done all of those variations except the weighted one. Also putting in a predetermined rest I think will reduce the metabolic component. I am right now trying to reduce the amount of rest I take in the existing schemes.

Also, mentally,the impact of changing the rep scheme is quite noticeable. Try doing Fran with 9-15-21. That is one mess up mind trip.

(Message edited by laurar on August 05, 2006)
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Old 08-06-2006, 06:38 AM   #8
John Messano
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consider that it could take up to a year or more of CF training to do most of the WOD's as Rx'd in a reasonable time - that is, middle of the pack.

I like the idea of Coach designing the workouts - I scale to avoid getting crushed or to maximize power output.
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Old 08-07-2006, 12:37 PM   #9
Richard Boureston
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As a Crossfit beginner, I try to get the reps in over the weight. The weight, in my opinion, will injure you if you aren't capable but the reps will get your body in the necessary motion to build toward an increase in weight.
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Old 08-09-2006, 11:03 PM   #10
Mark Garcia
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Good input Richard.

Andrew,

Your idea is good, but as mentioned above, it will no longer be the benchmark workout. Perhaps you can use that idea of yours as a component to prepare for a certain benchmark WOD.
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