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Benchmark Mondays and Kelly

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I think most of you read the post from a few weeks back when we discussed our Benchmark Monday Workout Standards. If not, take a moment to look it over and get an idea of what we’re trying to acheive. I have had a one question pop up over and over in response to that post for the last few weeks, and I want to make sure to include everyone on the response!

The consistent question I get goes something like this: “I want to do the WOD Rx, but it will take me forever (or I’ll only get 1 round if it’s an AMRAP), can I still do it?” Well, that’s a really great question, and the answer depends on a few things.

First of all, and this goes for any WOD, how long should the workout take you/how much work should you do? With our Benchmark WODs that are For Time, your coaches know the typical range of times within which they’d like to see their athletes finish. For the AMRAP WODs, again, your coaches have an idea of how much volume they’re expecting to be completed in a given amount of time. The question that then they and you need to ask is how to make that happen. The answer to both questions is where scaling comes in, and where it is so important in regards to you building your strength by challenging your body appropriately. Scaling works to make you stronger, and it keeps you safe (and coming back the next day a little sore instead of not able to move!).

The second element you need to look at is what you are trying to accomplish with the workout. CrossFit is defined as “Constantly varied functional movement performed at high intensity.” If you want to go RX, your WOD should fall under that definition. Be honest with yourself. Will you be able to do all of the movements required in the WOD so that your body and brain are equally challenged? Will you be able to perform the movements functionally (i.e. with stability and control)? Will you be able to keep a pace that allows for high intensity that is sustainable? If not, then scale down to an appropriate level that can challenge you within those parameters. And that goes for scaling UP, too! If a Benchmark WOD is becoming easy for you, SCALE UP until it’s tough again!

I hope that the answers to this burning question have been helpful. Please let us know if you have any others about Benchmark WODs or scaling in general. Have fun with “Kelly” everyone!




Monday’s Workout


5 Rounds:
400M Run
30 Box Jumps (24/20)
30 Wall Ball (20/14)

Mandatory 30:00 cutoff

Compare to:

Comments: 3

  1. Additional question: if not doing the wod rx and/or trying for the board, can you skip the partnering up and counting/being counted? I kind of like being in an “alone zone” when I work, it’s zen there.

    1. That’s totally understandable. But with these WODs we’re trying to work not only to ensure the accuracy of the counts, but also to give the athletes an opportunity to watch others move and learn how to move better as a result. Of course we are not going to force you to partner up, but it may sometimes present a problem if it ends up leaving someone else without a partner. Too long winded and wishy washy of an answer?

  2. No, helpful. We can play it by ear. If someone is just dying to partner up, I don’t want to leave a buddy high and dry – but when I can, I will probably try to run solo and use the extra time to do more work. Thanks!

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