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

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Old 10-26-2009, 02:22 PM   #1
Shawn Patrick Kelley
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I'm new to crossfit and have one?

Where can I find a list of WOD times to grade my fitness level with?
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Old 10-26-2009, 02:48 PM   #2
Corey Bibolet
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Re: I'm new to crossfit and have one?

Look at the comments that people post. Also check the "compare to" link that goes back to the last time the WOD came up. There you will see everyone's times. You can also check www.beyondthewhiteboard.com (WTS) or www.logsitall.com (WTS) to see the times posted. Don't be discouraged. It takes a while to get good times/ heavy weights. I am at 1 and a half years and I can barely do all the WODs as RX'd.

Diet helps a bunch. Just thought you might want to know that at the beginning because I was a huge diet hold out because I was never overweight. I didn't think I needed to change my diet. After I did, my performance went through the roof. I went from a 13 min Helen to a sub 8, 320# DL to 400# DL. All in about 2 months, mostly due to diet.
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Old 10-26-2009, 02:53 PM   #3
Júlíus Magnússon
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Re: I'm new to crossfit and have one?

When a WOD you've done comes up, you "grade" yourself against your previous time.
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Old 10-27-2009, 09:14 AM   #4
Justin McGinley
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Re: I'm new to crossfit and have one?

Quote:
Originally Posted by Shawn Patrick Kelley View Post
Where can I find a list of WOD times to grade my fitness level with?
Try not to get too concerned with other people's times. This often leads to people shortening their Range of Motion in an attempt to get a better time. Log all of your workouts, keep every rep and movement righteous, and compare yourself time to the last time you did the workout.

We have a guy at my affiliate who is obsessed with beating other people, and because of this, he will often not squat to depth, or lock out his presses all the way. It took months to get this guy to start concentrating on improving his quality of movement. Now that he is finally paying more attention to the quality of movement, and not the speed/time, his performance has improved markedly.

Not saying you do this, but a lot of people do when they get too caught up in the time other people complete a workout in.
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Old 10-27-2009, 09:40 AM   #5
Jason Peacock
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Re: I'm new to crossfit and have one?

Another good way to judge your progress is using the Athletic Skill Levels from Crossfit Seattle:

http://crossfitseattle.com/athletic_skill.html (wfs)

They're a comprehensive and ruthless judge of fitness. To meet a skill level, you need to able to complete all skills within that level in a 30 day period. (no specialization allowed to knock out a single skill )
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Old 10-27-2009, 10:17 AM   #6
John C Corona
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Re: I'm new to crossfit and have one?

see second post from Shane (wfs):
http://www.board.crossfit.com/showthread.php?t=39256
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Old 10-29-2009, 04:24 AM   #7
Beck Randelin
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Re: I'm new to crossfit and have one?

also new to xfit - thanks for the link to the 4-level skills fitness... Now I have a goal to compete with myself: checking off the level 1s, then working towards the level twos...

great chart of the 4 levels - thanks!
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