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

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Old 08-21-2007, 11:13 AM   #11
Mark Edwards
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Re: Help fill in standards for Named workouts

According to the charts, I'm not so much a well-rounded beginner as a very, very round beginner.
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Old 08-21-2007, 06:38 PM   #12
David Sailor
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Re: Help fill in standards for Named workouts

Robert and Matt,

Is Murph with a 20lb vest or are those times without? It would seem that those times should be with out unless I'm really off base. How about 2 sets of times for one with and one without?

Matt, This is a great idea, looking forward to the input and how it fills out. David.
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Old 08-22-2007, 05:18 PM   #13
Franklin Shogie
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Re: Help fill in standards for Named workouts

The reasons for attempting to quantify the named workouts are several.

Matt is right. It was all based on the CFN Standards. I wanted to know what level I was at for the named workouts. For pure strength lifts the CFN Standards give us a pretty good idea of where our strength level is; eg 2xBW deadlift, 1.5BW squat.

First, as Coach Glassman has said "men will die for points" (my paraphrasing). In other words, we now have a definable goal for improvement. That is important for those of us that don't have a Crossfit gym nearby nor have workout partners. I would venture to say that the majority of us on this site are fairly competitive people.

Second, for people that are just starting out having the named workouts quantified gives these people the option of scaling down the workouts so that they can hit a reasonable level.

For instance, when I started out I was unable to do 21 reps of 95lb for Fran. I scaled the weight down so that I could complete Fran in around 20 minutes. The next time I did Fran I had gained strength so I added weight and stayed in the 20min range. My goal on Fran was to keep increasing the weight until I reached 95lb while maintaining a maximum time of around 20min.

My next goal will be to reduce the time to complete Fran.

Third, for those fitness gods/esses that have an elite time they could then scale UP the loads and then work their times down again to elite levels. By doing this they would be generating even more power.
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Old 08-23-2007, 09:26 AM   #14
Robert Olajos
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Re: Help fill in standards for Named workouts

David,

I was proposing those times with a weighted vest.
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Old 08-26-2007, 09:56 PM   #15
Gabriel Ortiz
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Re: Help fill in standards for Named workouts

Great spreadsheet, thanks!
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Old 08-27-2007, 08:04 AM   #16
Matt DeMinico
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Re: Help fill in standards for Named workouts

Guys, just FYI, this is NOT an "official" thing, or even guaranteed to be correct, but rather a baseline to start from and tweak/modify over time.
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Old 08-27-2007, 07:54 PM   #17
Timothy Holmes
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Re: Help fill in standards for Named workouts

I think I remember reading somewhere that each workout has an performance (time, rounds, etc.). For example, you only get to 4 rounds of Cindy, then you should it down, so that you get x rounds, so that work capacity could be increased.

Hmmm, after writing that I realise it shoulds a bit silly... If I'm not just making this up, it would be handy to have an idea of what your score should be to maximise intensity, and then scale according. Similar to Franklin's idea, of scaling Fran to less than 20 minutes.

Maybe this should be another topic...
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Old 08-28-2007, 07:46 AM   #18
Matt DeMinico
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Re: Help fill in standards for Named workouts

I think the scaling intensity applies to the "if you can't finish it in a reasonable amount of time". Like if you can only do one 95lb thruster, then have to wait 2 minutes to do another, scale that puppy down.
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Old 08-28-2007, 08:21 AM   #19
James R. Climer
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Re: Help fill in standards for Named workouts

I could see myself utilizing this resource
as a guide to begin training, especially if it was
in the form of a searchable database where I
could plug in my own age, weight, height, etc.
and see where I stood against a 'population' mean.
Then I would have a reference tool to figure
out how approach scaling, as well as discovering
specific weaknesses to address. Eventually I would
know my own 'scores' so the DB would have less
relevence, but could still be useful for goal setting.

If I were offering help
to someone who asked for it, I could get some
general info as to where to start someone
off, especially where the ego of the individual
may get them trying too much too soon.

I realize this would be a monumetal task, but
there is a large pool of data out there to get started.
I see it as similar to the concept 2 website.
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Old 08-28-2007, 08:28 AM   #20
Brandon Oto
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Re: Help fill in standards for Named workouts

Oh, man.

The idea of creating an indexed database for WoD results, rather than the morass of the comments page, is outstanding. The increase in usability for that data would be tremendous.

Wonder if Coach et al. have considered this, or would be amenable to it. The comments page could remain is a discussion area, with straight numbers going into a different bank.
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