Optimizing A WOD Along All Three Dimensions

Most of what you need to know about CrossFit can be summarized in a single equation:

Power = (Force x Distance) / Time

(Note: This is a simplification of the exact formula, which considers the angle of the force relative to the angle of the movement. More on this in future posts.)

Perhaps half of all CrossFit coaching comes down to emphasizing the practical applications of this formula subject to the constraints of our anatomy and physiology.

For the moment, consider the formula as written. We know we want to maximize power, but how? Three ways:

1. For a given force (weight) and a given distance (full ROM times the number of reps) minimize the time.
2. For a given force (weight) and a given time (e.g., 20 minutes) maximize the distance (reps, rounds)
3. For a given distance and a given time, maximize the weight.

When doing any given WOD as RX’d, exactly one of these categories will apply. “Fran” falls into the first category, “Cindy” into the second, and ME (maximum effort) WOD’s into the third. But it doesn’t have to be only this way. Sometimes, it may pay to give up going RX’d and instead focus on the other two possibilities.

Consider “Fran.” The typical goal is to get to the RX’d weight as soon as possible and then work at cutting down the time. But there are two alternatives:

Get to the RX’d weight, but cut down the reps (distance) to the point where the WOD can be done unbroken. For example instead of doing (7,7,7), (5,5,5), (3,3,3) on the thrusters, consider doing a “60% Fran,” 12, 9, 6 on pull-ups and thrusters. But do it unbroken! Learn what it feels like not to rest. The first thing you may find is that a “60% Fran” does not take 60% of the time; in fact, it may take as little as 40% the time. Much of the time on a full RX’d “Fran” is typically spent resting. The transition from doing each round in three sets to doing each round unbroken eliminates 12 breaks! Once you learn that you can do a “60% Fran” unbroken in, say, 3 minutes, your entire attitude towards the WOD may change. If you can do 60% in 3 minutes, then your goal should be raised to 70% in 3:30, then 80% in 4:00, until you’re at 100% in 5:00.

The second approach is to do the full number of reps, but cut the weight (force) until the reps can all be done unbroken. Instead of doing 95 lbs in 3 sets per round, cut to a weight that allows you to do each round unbroken. If that means going to 45 lbs, so be it. If your “Fran” RX’d is, say, 7:30, what would it be with a 45 lb bar? 5:00? Less? Find out, and then make that time your goal as you steadily increase the weight back up to 95 lbs.

We’re conditioned to think that when we do a WOD like “Fran” as RX’d, we’re not scaling. Here’s how to change that perspective: Expand the definition of RX’d to include a time limit, say 5 minutes (or pick your own time). Now, with three dimensions defining the WOD (force, distance, and time) it’s easy to see that most of us are always scaling.

When the WOD is done as traditionally thought to be “RX’d” but in more than, say, 5 minutes, we’re scaling time. When the WOD is done in 5 minutes but with less than 95 lbs (or with band pull-ups) we’re scaling force. And when the WOD is done in 5 minutes with 95 lbs but less than 21-15-9 reps (or less than full ROM) we’re scaling distance. So really, we’re always scaling. (If you’ve got a 5-minute “Fran” just redefine your standard to be a 4-minute “Fran”)

It’s all just a question of which dimension we scale. CrossFit is about constant variation. Considered varying your dimensions.