How many people here ONLY follow the WOD?

[Gary Fang]

hey all-
just curious as to how many people here ONLY follow the WOD on the main page and dont do any other intense programs a day.
what are your results?

thanks

[Aaron Shaffer]

I have been doing only the WOD for a little over 12 months. I've seen great results in all areas. My weight is up about 9lbs and my strength has almost doubled on some of the heavy lifts. I'm still enjoying the WODs and look forward to year two

[Leonid Soubbotine]

90% of my training is WOD.

CFWU 3x10 then WOD and finished.
Rarely I add some all out efforts on lifts or random challenges.

[Sean Dunston]

I follow the WOD posted at CrossFit Alexandria.

I start with our movement prep, and then some extra pushups and L Pullups, sometimes muscle ups, then do the WOD. I generally do a little more after the WOD like max effort Pullups and some stretching... depending on how whooped I am that day.

Now that I have run the last of four 1/2 marathons that I wanted to run this year, I am no longer running other than as RX'd in the WODs.

Results: I am faster on runs and rows, quicker times and/or greater reps on WODs, stronger on CFT and other max effort lifts... plus my bodyfat % has gone down and my weight is stable. Ohh - and my wife loves the "new" me (that lone makes it all worth it!).

[Gary Fang]

that's cool, all great results. i was planning to incorporate some other training as well into a day with WOD, but for now i plan to just do the WOD.

also, does it really matter when you do the workout? i usually do it around 4pm

[Sean Dunston]

Shouldn't matter when you are doing it as long as you are sufficiently hydrated, have some fuel in you and you are warmed up.

[John Nolan]

Gary,
just from what I have noticed as a CrossFitter @ 40 yrs....I do the WOD's at the same general time each day...which is after breakfas and before lunch. Regularity will only matter (for me) because of rest and fuel...I, personally will load up on fat at breakfast in prep for my workouts. The more heinous the workout the more olive oil I have with my eggs...varies between 2-5 TBL. I find that if I work out 'off schedule' I see performance drop, that is probably more to do with where my workout falls in relation to the feeding schedule. So to answer your question...it may not really matter, but it matters to me.

[Aaron Trent]

I joined the new affiliate in town last week and started doing the WODs Paul(owner) posts. I usually stick around and play a bit after the WOD, mostly ring stuff because it is fun. We did Fran a week ago and even though I had to scale it heavily I was spent after round 3. I was shaking, lightheaded, and felt like crap, I didn't do anything else that day, haha.

[David Wood]

I pretty much only follow the WOD (i.e., I don't do anything else). Only addition is that I add box jumps (lots of box jumps) between September and February (skiing).

My schedule is absolutely useless, though, average 3 days/week most weeks, so I have to be pretty careful to pick up appropriate workouts . . . would probably do nothing but metcon if I wasn't conscientious.

[Kelly Frankson]

The WOD are great at finding your weaknesses, but the problem with just doing them is that you do not necessarily get the chance to improve on your weaknesses. We always do a warmup, some technique work and then a WOD, which yes, could hurt some of your WOD times, but it is worth it in the end. I know other people who do the technique work after the workout, however, it is often hard to concentrate on form when your body is exausted.