The 11th Element of Fitness: Intelligence/ Partition Scheme for WODs

CrossFit focuses on all ten elements of optimal physical fitness:

1) Cardio/Respiratory Endurance
2) Stamina
3) Strength
4) Flexibility
5) Power
6) Speed
7) Coordination
8) Agility
9) Balance
10) Accuracy

There is an 11th element of fitness which is often overlooked: intelligence. It is quite possible to increase one's functional intelligence regarding the WODs. Thinking them through, having a plan and developing a partitioning scheme can dramatically increase WOD times/scores. In order to stick to your plan it is necessary to learn your own capabilities (how fast can I run and still perform 21 unbroken kb swings?) and also to learn the difference between being unable to continue and not wanting to continue.

I have been using very exacting partitioning schemes to good effect on benchmark (and other) WODs. I recently made the following improvements in under 3 months using such schemes:

• Linda: 27:02/22:35
• Fran: 8:14/5:55
• Filthy Fifty: 26:32/21:20

Notably, I tried to get a sub-5 Fran last week, and did not stick to my plan of breaking up the first set into 11/10: I arrived at the first few reps of set 3 at 3:55 and was unable to continue.

Here are some possible schemes for "Helen": this scheme is for full volume, but it could work otherwise.

Well-Rounded Beginner (time 12:29):
Run: 2:01
11 KB swing: :33
Five deep breaths :10
10 KB swing: :30
Five Deep Breaths: :10
6 Pull-Ups: :18
Five Deep Breaths: :10
6 Pull-Ups: :18
REPEAT 3X

Intermediate (10:30):
Run: 1:40
21 KB swing: 1:00
Five Deep Breaths: :10
6 Pull-Ups: :12
Five Deep Breaths: :10
6 Pull-Ups: :12
REPEAT 3X

Advanced (8:30)
Run: 1:32
21 KB swing: 42:00
Five Deep Breaths: :10
12 Pull-Ups: 24:00
REPEAT 3X

Elite (7:28):
Run: 1:19
21 KB swing: 42:00
Two Deep Breaths: :05
12 Pull-Ups: 24:00
REPEAT 3X

Watch OPT do Helen in 7:45. Notice his scheme is very close to the above elite scheme. This is not his fastest verified time by the way. Sub-7 is possible (but not likely for most of us, ever).