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Old 04-12-2006, 06:09 PM   #1
Joshua M. Ossen
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I've been doing scaled down versions of the WODs for about a month now and I'm starting to get used to the tempo and form of most of the exercises. I've got some previous experience with olympic lifts so the technique was mostly retraing. I had to scale the weight but could have done the rx'd weight if I had taken twice as long (that would have put me over an hour). With a WOD like Linda should I be more worried with weight I'm using or the time it takes me to complete the workout?
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Old 04-12-2006, 10:10 PM   #2
Laura Rucker
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Hi, Johsua!

You'll get varying answers but the consensus seems to be "both!". Sometimes go heavier and sometimes go for speed.

Don't sacrifice the metabolic component for using a heavier weight. Intensity is key. That said, if the wieght is not challenging bump it up a bit at a time and see how that works for you.

That's my advice, with the disclaimer that I am not doing most of the WOD with prescribed weight yet. :-)
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Old 04-13-2006, 03:55 AM   #3
David Wood
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Josh: one way to decide is to compare yourself to everyone else.

Seriously, although 99% of the time that's exactly what we *DON'T* suggest, in this case it may make sense.

If your performance on a given WOD (done with a reduced load, either lighter weight or fewer reps) is getting into the top half of most people's posted performance "as Rx'd", then you could/should probably move up in the load a bit. Certainly if you're in the top 1/4.

Can't give you a specific "goal time" because the WODs are all so different. I can say that most WODs (even the relatively long ones) are intended to be finished in under 30 minutes, under 20 for top performers. (There are exceptions on both ends, obviously, like running 10K, or top Fran and Grace times under 5 minutes).

If your current loading is making it take longer than 30 minutes to complete a WOD, consider reducing the load at least until you get under 20 minutes . . . although ultimately you'll have to be responsible for your choices, no else can be.
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