[absolution]

I am loving the challenges of scaling the WOD's then trying to improve, to do them properly then improve times. How do you guys programme a specific WOD to aim for i.e. if I did Fran on Sunday and got say 8 minutes. How long would you leave it before you did Fran again? If you struggled with the thrusters but not the pullups would you try to improve thrusters by putting more front squats and presses into programme then have another go in a few weeks or would you just do fran 1x per week trying to improve?

Make sense?

[Chet]

Check out this thread mate, may help:

http://www.funckey.c...p?showtopic=229

[absolution]

Cheers, lots of interesting stuff.

Out of interest though, if you are doing your own programming as you have a sport and are using CF as an addition to your other training, how long would you leave it before you tried the same WOD again.?
Would you do Fran in consecutive weeks to see if you could improve time?

[greg]

in theory it's random, but i wouldn't want to repeat a workout like fran more than once every couple of months

in between it might be worth working on some weaknesses like thrusters. I think you'd get an idea of how your time should have improved by then.

remember crossfit isn't about specialising, so you wouldn't go out of your way to just be good at one thing. An improved fran time would be a consequence of the generalised training

[absolution]

Perfect answer. Just what I was looking for, ta.

[marcus clarke]

absolution, on Aug 18 2009, 02:44 PM, said:

Perfect answer. Just what I was looking for, ta.

On the odd day now and again I might work on a movement I'm poor on like pressing or squats. But mostly I carry out the daily WOD, you'll find that although different movements are carried out on different WOD's, they do actually compliment each other i.e engage the hips, use of the core etc..You'll find both strength and endurance gains will come.

[absolution]

Just been reading 'Naked Warrior' again and fancy trying the old 1 arm push ups and Pistols. Rubbish at both of em.
Would you put these in the 'Buy in' section as to me they are skills as much as strength based.

[DanM]

absolution, on Aug 18 2009, 09:32 PM, said:

Just been reading 'Naked Warrior' again and fancy trying the old 1 arm push ups and Pistols. Rubbish at both of em.
Would you put these in the 'Buy in' section as to me they are skills as much as strength based.

That's what I do with skills I want to master. I do L sits, tuck holds, hspu practice and pistols as part of my warmup.