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Old 04-14-2010, 11:25 AM   #1
Jonny Blaylock
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Question Advice on today's WOD please

Okay, so today is:
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

and my first thoughts are:




So... uh... it's not that I can't do that stuff... but all of it in one workout... seems a bit beyond me at the moment. My time would be like... an hour?
How much of a difference do you think it would make if I ditched the burpees and did jumprope singles instead of double unders (I can't do double unders anyway... )
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Old 04-14-2010, 11:27 AM   #2
Derek Franks
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Re: Advice on today's WOD please

http://www.crossfitbrandx.com/index....wthread/10110/ (WFS)
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Old 04-14-2010, 11:56 AM   #3
Jonny Blaylock
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Re: Advice on today's WOD please

Quote:
Originally Posted by Derek Franks View Post
Thanks!

That helps big time (having the scaled down versions written out).
I'm a puppy in many areas (such as burpees), a buttercup in others (such as pullups), and I guess a "pack" member on the others. I can do the RX for some of those, like the box jumps, the kb swings, the wall balls, etc etc... but not in line with all the other things, even if the other things are scaled down. So I guess I'll give me and Christie hybrids of the different scalled versions, but we'll both finish off with 50 single jump rope jumps. Not that anyone cares what I plan on doing; I'm mostly posting this so I have a list to reffer to when I get home

I plan on a mix between pack and puppy versions:

For time:
20 Box jump, 18-20 inch box
35 Jumping pull-ups
20 Kettlebell swings, 45 pounds
Walking Lunge, 20 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
20 Wall ball shots, 12 pound ball
20 Burpees
50 Standard Jump Rope Jumps

I'll give my wife, Christie, the puppy version, with a buttercup twist on the push press and the burpies, since she's even newer than I am.

For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 10 pounds
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
15 Push press, 20 pounds
20 Back extensions
20 Wall ball shots, 12 pound ball
15 Burpees
50 Standard Jump Rope Jumps
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Old 04-14-2010, 12:20 PM   #4
Brian Bedell
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Re: Advice on today's WOD please

You should not totally ditch any exercise b/c you can't do du's. You need to be working on the DU's unless you have some injury that would prevent it. So what if it takes you a long time. Personally, I would just make everything 25's and call it 1/2 filthy fifty. Or whatever, assigning a different rep scheme to every separate exercise seems odd to me. Everyone has a weakness in there, that's the point.
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Old 04-14-2010, 12:24 PM   #5
Jonny Blaylock
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Re: Advice on today's WOD please

Quote:
Originally Posted by Brian Bedell View Post
You should not totally ditch any exercise b/c you can't do du's. You need to be working on the DU's unless you have some injury that would prevent it. So what if it takes you a long time. Personally, I would just make everything 25's and call it 1/2 filthy fifty. Or whatever, assigning a different rep scheme to every separate exercise seems odd to me. Everyone has a weakness in there, that's the point.
My thoughts were that if I'm going to scale it down, if there are certain exercises that I can do more comfortably, then I will scale those back up.
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Old 04-14-2010, 12:38 PM   #6
Ryan Webernick
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Re: Advice on today's WOD please

Double unders have been coming up a lot lately. I'd work on them. Otherwise, do tuck jumps. There's just no intensity to jump rope singles. Its like subbing a leisurely mile jog in place of sprints.
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Old 04-14-2010, 01:20 PM   #7
Jacob Woldstad
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Re: Advice on today's WOD please

Quote:
Originally Posted by Jonny Blaylock View Post
Thanks!

That helps big time (having the scaled down versions written out).
I'm a puppy in many areas (such as burpees), a buttercup in others (such as pullups), and I guess a "pack" member on the others. I can do the RX for some of those, like the box jumps, the kb swings, the wall balls, etc etc... but not in line with all the other things, even if the other things are scaled down. So I guess I'll give me and Christie hybrids of the different scalled versions, but we'll both finish off with 50 single jump rope jumps. Not that anyone cares what I plan on doing; I'm mostly posting this so I have a list to reffer to when I get home

I plan on a mix between pack and puppy versions:

For time:
20 Box jump, 18-20 inch box
35 Jumping pull-ups
20 Kettlebell swings, 45 pounds
Walking Lunge, 20 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
20 Wall ball shots, 12 pound ball
20 Burpees
50 Standard Jump Rope Jumps

I'll give my wife, Christie, the puppy version, with a buttercup twist on the push press and the burpies, since she's even newer than I am.

For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 10 pounds
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
15 Push press, 20 pounds
20 Back extensions
20 Wall ball shots, 12 pound ball
15 Burpees
50 Standard Jump Rope Jumps
One of the challenges that I have is fighting with my ego over doing the scaled workouts. I would actually pick one of scalings and just do that rather than mix it up. I read a post on Brandx's forums that you should be doing a scaling that lets you get a time close to the average of posted rx'ed scores on main site(throw out the high and low scores). Then next time, you move up a scaling when you get close to the average time. I'm doing the pack scaling but my times aren't always close to the average yet. That's what I'm working toward. Just my $.02.
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Old 04-14-2010, 01:40 PM   #8
Scott Stevens
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Re: Advice on today's WOD please

Quote:
Originally Posted by Jonny Blaylock View Post
Thanks!

That helps big time (having the scaled down versions written out).
I'm a puppy in many areas (such as burpees), a buttercup in others (such as pullups), and I guess a "pack" member on the others. I can do the RX for some of those, like the box jumps, the kb swings, the wall balls, etc etc... but not in line with all the other things, even if the other things are scaled down. So I guess I'll give me and Christie hybrids of the different scalled versions, but we'll both finish off with 50 single jump rope jumps. Not that anyone cares what I plan on doing; I'm mostly posting this so I have a list to reffer to when I get home

I plan on a mix between pack and puppy versions:

For time:
20 Box jump, 18-20 inch box
35 Jumping pull-ups
20 Kettlebell swings, 45 pounds
Walking Lunge, 20 steps
35 Ab-Mat Sit-ups
35 Push press, 45 pounds
35 Back extensions
20 Wall ball shots, 12 pound ball
20 Burpees
50 Standard Jump Rope Jumps

I'll give my wife, Christie, the puppy version, with a buttercup twist on the push press and the burpies, since she's even newer than I am.

For time:
20 Box jump, 10-15 inch box
20 Jumping pull-ups
20 Kettlebell swings, 10 pounds
Walking Lunge, 20 steps
20 Ab-Mat Sit-ups
15 Push press, 20 pounds
20 Back extensions
20 Wall ball shots, 12 pound ball
15 Burpees
50 Standard Jump Rope Jumps
To me, it depends on WHY you're scaling.

For a weighted exercise (I'll use Grace as an example, 30x135# clean and jerk), if you're incapable of safely doing 135# CJs because your form sucks or you're not strong enough yet, then scale.

If someone was REALLY new to crossfit and out of shape, it'd be insane to throw them into a filthy 50. Scale everything back the same amount, possibly make a sane and sensible substitution if necessary, and have them go at it.

If you're scaling because it's going to take a long time but your form/ROM is otherwise fine, I say "suck it up, buttercup".
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Old 04-14-2010, 01:55 PM   #9
Katherine Derbyshire
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Re: Advice on today's WOD please

Quote:
Originally Posted by Scott Stevens View Post
If you're scaling because it's going to take a long time but your form/ROM is otherwise fine, I say "suck it up, buttercup".
Except that it's not physically possible to maintain the same intensity for an hour that you can for 20 minutes, or 10. So the training effect of a longer workout is different.

If your mile time is slow, you can improve it more by running 400m sprints than you can by running additional (slow) miles.

Katherine
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Old 04-14-2010, 02:31 PM   #10
Scott Stevens
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Re: Advice on today's WOD please

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Originally Posted by Katherine Derbyshire View Post
Except that it's not physically possible to maintain the same intensity for an hour that you can for 20 minutes, or 10. So the training effect of a longer workout is different.

If your mile time is slow, you can improve it more by running 400m sprints than you can by running additional (slow) miles.

Katherine
Agreed. I would say both ways have their benefits.
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