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

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Old 08-20-2007, 06:52 AM   #1
Matt DeMinico
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Help fill in standards for Named workouts

I wasn't sure where to put this, so I slapped it into the "Catch all category"...

Franklin Shogie went out and put together a preliminary excel sheet for the Named WOD's and what's a good time to shoot for (similar to the CFN Athletic Skill Standards list).

I think this is an absolutely great tool, and it will help us measure our progress. Of course, there's going to be some subjective views in there, and some are going to have to be modified for the appropriate level (most "well rounded beginners" can't pop off 21 handstand pushups), but I think if we work on this together, we can put together a great list for people to shoot for, and it'll be at least as valuable as the CFN Athletic Skills Standards List.

I'll post the basic premise here so everyone doesn't have to download the excel sheet (but it's a nice sheet, Franklin did a good job on the file). We'll probably just need to revise a few times, fill in ones that aren't filled in yet, and maybe come up with some scaled portions for some workouts:

http://home.comcast.net/~mdeminico/namedstandards.jpg
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File Type: zip Named WODs Standards.zip (4.1 KB, 845 views)
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Old 08-20-2007, 07:14 AM   #2
Lynne Pitts
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Re: Help fill in standards for Named workouts

Matt, please re-size your graph to less than 600 px wide so it doesn't blow up the viewport.
Thanks,
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Old 08-20-2007, 07:35 AM   #3
Andy Shirley
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Re: Help fill in standards for Named workouts

A few notes:

Chelsea: is a normal Chelsea considered level 4? I would think Chelsea might be a Level 3, Chelsea plus 2, or +4 would be level 4.
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Old 08-20-2007, 07:42 AM   #4
Matt DeMinico
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Re: Help fill in standards for Named workouts

*whew*... took some fiddling, but got it to exactly 600 pixels wide

Andy: Chelsea, it originally said 4 rounds for elite, which I knew wasn't right. I just slapped 30 in there, and I have no clue on what it should be. FYI EVERYONE: these are guidelines, and I will be revising them as time goes by and people make recommendations

Edit: Also, this is for Male times, someone probably should put one together for female too, but I haven't the faintest clue where to start on that.

Edit edit: I revised the master copy to say Chelsea 30 rds for Level III, 34 rds for Level IV

Last edited by Matt DeMinico : 08-20-2007 at 07:49 AM. Reason: additional info
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Old 08-20-2007, 11:14 AM   #5
Nick Cruz
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Re: Help fill in standards for Named workouts

Great tool! I will look through my logs and see what I have been doing. I think Im a well rounded beginner.

Its really nice to have something taped up to my grease board to shoot for.

Last edited by Nick Cruz : 08-20-2007 at 11:17 AM.
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Old 08-20-2007, 11:43 AM   #6
Matt DeMinico
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Re: Help fill in standards for Named workouts

I think this puppy is going to be a long time in the making.

Unless someone's got some specific comments on any of the times listed above (please comment, we need help with them), let's start right at the top of the list with Angie:

100 Pull-ups, 100 Push-ups, 100 Sit-ups, 100 Squats.

Assuming a good Level IV time is 13 minutes, what is a good Level III, II, and I time?
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Old 08-20-2007, 11:49 AM   #7
Jay Cohen
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Re: Help fill in standards for Named workouts

I can't nail it down, but I'm not sure I see the need for this type of list. Not saying it's bad, but unless HQ provides "benchmark performance's", I'm not sure the above graph is valid.
Again, not saying it's wrong, waste of time, or bogus, but the idea of ranking every WOD to see where I stand, well again, if HQ provides the ranking then I guess it's valid.
This is a spacey email, I apologize.
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Old 08-20-2007, 01:54 PM   #8
Matt DeMinico
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Re: Help fill in standards for Named workouts

I suppose my thought process is put it together, and if HQ thinks it fits well, then utilize it. But I find myself doing my own schedule of WOD's that are on vastly different days that the main page WOD's, and have nobody to compare them to. I end up searching the boards and finding a little bit, but nothing really all that helpful. It would just be of benefit to be able to do my WOD and realize where I stand.

PLUS, unless you've done every single one of these workouts, you don't know what to expect, and how to pace yourself going out. But if you're Level III in 80% of the workouts you've done, Level IV in one, and Level II in the last 15% or so, then the first time you attempt Nancy, you might aim for a score of say 17 minutes, based on a guess of the level III for that workout. It'd give you a much better idea of what you can and can't do, so you don't go flying off the handle at first and burn out, unable to complete the workout in any decent time.
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Old 08-20-2007, 03:05 PM   #9
Robert Olajos
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Re: Help fill in standards for Named workouts

I like the exercise, Matt, so I'll take a stab at Murph, which I just finished:

beginner 55 min
intermediate 45 min
advanced 35 min
elite sub 30 min

There's a few on the chart I don't recognize (Rosa?) and a few missing (Jason).
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Old 08-21-2007, 10:56 AM   #10
Matt DeMinico
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Re: Help fill in standards for Named workouts

Thanks Robert.
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