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Old 06-15-2011, 07:11 PM   #1
Levi Hoggard
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WoD too little

I've been doing the Wod's for about a month and ive been seeing good results, but the workouts are awful short, and ive been hearing from those that go to gyms that they do more every day. am i missing out by not doing a warmup and/or extra workout? also, what are some examples of a good workout?
Thanks
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Old 06-15-2011, 07:49 PM   #2
Mark E. Wallace
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Re: WoD too little

  • What workouts have you been doing that you're finding them to be too short?
  • Think "big picture" in terms of your workout durations. The workout that you thought was too short today might turn out to be just what you needed because of the 45-minute grinder that you have coming tomorrow.
  • Why change anything if you're getting good results?
  • Yes, you should be getting in a good warmup of some sort.
  • Crossfit.com posts an example workout every day
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Old 06-16-2011, 09:15 AM   #3
Katherine Derbyshire
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Re: WoD too little

Time does not mean quality. Are your workouts helping you meet your goals?

Yes, you need to warmup, and cool down.

Adding strength and/or skill work is probably a better idea than just doing a longer workout for the sake of a longer workout. But what are your goals?

Katherine
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Old 06-16-2011, 09:32 AM   #4
Steven Ngo
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Re: WoD too little

I can't imagine doing any workout without some sort of warm-up.
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Old 06-16-2011, 12:21 PM   #5
Brendan McNamar
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Re: WOD too little

We need to see what you are doing. Straight from CrossFit.com

6/12
"Small"

Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters

Took top athletes better then 40 minutes to complete.

6/13
Back Squat 3-3-3-3-3 reps

Should take 40 minutes to do this with proper warm up, heavy enough weight and proper rest between sets.

6/14
"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Done correctly this should be short but brutal. I find it hard to believe anyone doing a sub 6:00 Fran would feel like they didn't get their *** kicked. At least I always feel that way.

No lack of training volume in this resent set of 3. Actually there was a lot of grumbling about Fran the day after back squats.
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Old 06-16-2011, 12:29 PM   #6
Levi Hoggard
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Re: WoD too little

ive been doing the posted WoD's but don't know what to do for a warm-up as far as working on my ability to do specific skill sets such as handstand pushups.
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Old 06-16-2011, 12:58 PM   #7
Jarrod Henry
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Re: WoD too little

Quote:
Originally Posted by Levi Hoggard View Post
ive been doing the posted WoD's but don't know what to do for a warm-up as far as working on my ability to do specific skill sets such as handstand pushups.
The official crossfit warmup from the FAQ is:

Samson Stretch

3 Rounds of 10-15 Reps of:

Overhead Squat with Broomstick
Situp
Back Extension
Pull Up
Dip

If you're doing a workout that has one of these movements or emphasizes one, consider doing another movement for the warmup


Generally what we do at the affiliate I attend is:

Pre-work (For getting rid of muscle soreness, etc..)

WarmUp (Which is kind of a mini metcon or something similar, active stretching)

Skill / Strength

WOD

Foam Roll/Cool Down
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Old 06-16-2011, 03:00 PM   #8
Jason Denny
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Re: WoD too little

Quote:
Originally Posted by Levi Hoggard View Post
I've been doing the Wod's for about a month and ive been seeing good results, but the workouts are awful short, and ive been hearing from those that go to gyms that they do more every day. am i missing out by not doing a warmup and/or extra workout? also, what are some examples of a good workout?
Thanks
Are you dissing Fran ? I cannot remember the last time I thought CFHQ's WOD's were not enough.
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Old 06-16-2011, 04:39 PM   #9
Michael Langanke
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Re: WoD too little

Warming up before any exercise is a must.

I use to do 60 min weight sessions, got bored and unsatisfied with the session I did because I didn't feel like I accomplished anything, now I just do crossfit workouts and love it.
I have a sense of fulfillment after a session and also getting use to the feeling of wanting to throw up half way through (but havent yet).
Im a PT at a gym and Im slowly converting a few of the other trainers in the crossfit way. Gave them a session of 21 cal row,20 pull ups,20 box jumps for 3 rnds and they were gone after 10 mins.
If you give it all 10 mins does it for you, well for me anyway.
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Old 06-16-2011, 08:28 PM   #10
Levi Hoggard
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Re: WoD too little

no!! it's not that theyre not enough...i'm just never sore afterwards and am getting better but not necessarily bigger which is not a primary goal, but i'm 6'3" 174# and not putting on weight, but seeing performance results. NOT DISSING CROSSFIT, I LOVE IT!!!
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