Benchmark WOD: “Kelly” + Survey Results Part 2

The Kevin Griffin Making it look EASY

In the end we had 180 members complete the survey, which is fantastic because we do think the information received is a true representation of our community’s input and needs.  The really cool thing about CrossFit is that people with different fitness goals and preferences can co-exist and thrive under same roof following the same programming. Here are some of the stats from our poll. For the nerds…if the percentages don’t add up it is because of the “other” option where people wrote little blurbs.

Length of Warm-up
85%- Appropriate and felt prepared
6% Too short
2.5% Too Long

Creativity of Warm-ups
5- 26%
4- 47%
3- 34%
2- 4%

Note: Definitely room for improvement here. Though, too much creativity can also be ineffective when it comes to being prepared for the workout. There were quite a few mentions and requests for warm-ups like dodgeball. We have done this before, admittedly it’s been quite a while. While some of you gym class heros may love this idea, there is always the flip-side of people who are horrified by it and feel very anxious and uncomfortable about starting the class that way. Nonetheless, we will work on making warm-ups as fun and effective as possible.

Difficulty of warm-ups?
68% Moderately Challenging
19% I’m constantly Challenged
4% Too easy

How do you feel after a general class?
60%- It Hurts, but i kind of like it
30%- Not too much, not too little, just right
5%- I’ve got more in the tank, bro
5%- I feel beat up and it takes me a long time to recover

Note: If your answer landed you in the 5% on either end of the spectrum we encourage you to come talk to the full-time coaches so we can help you evaluate your training and your recovery. If you have been at this a while and are still feeling beat up then it could be an issue of nutrition, consistency, and/or scaling. We are here to help you. Feeling like crap all of the time is definitely not our objective. If you have more in the tank maybe you need a little more of a push in classes to take it to the next level, or we can help with getting you moving with some extra work or supplemental exercises to work on weaknesses.

Do you think there is enough mobility in classes?
41%- Yes
35%- No
25%- A mixed bag of answers. Many would like more but don’t want to sacrifice time on other things.

Note: Expect to see more mobility in classes.

What type of workouts do you most look forward to?
(You could choose more than one in this category)
60%- Long Grinds (20-30 mins)- This was kind of surprising!
44%- Strength Days
34%- Short Workouts (5-10 Minutes)
23% Intervals
8%- Days with no platforms
Lots of “other”responses that emphasized how much they like the variety of time domains and strengths

More on this portion later…

What movements do you want to see more of?
Most popular (3+ requests):
Lots of requests for chest- (bench, chest dips)
Muscle-ups (ring and bar)
Handstand walking and other high skill gymnastics
Core work
Strong man

What movements do you think we do too much of?
Most popular (3+ requests):
Snatch/Overhead Squat

Clearly much of the above is a difference of opinion 🙂

50%- My ass feels amazing!
22%- Not crazy about it
23%- Mixed bag of answers. Some of my favorites were…wtf is accessory? Most of the responses that knew what it was had positive input and wanted more.

-A full review and explanation about accessory work is coming to you via a blog post very soon. Definitely overdue.

Since the very beginning we have had a different approach to programming than the mainsite ( That’s the wonderful thing about being a CrossFit, as long as you are practicing constantly varied, functional movement, you are free to program to meet your own needs and those of the population you are serving. The main difference is that we rarely have days that are soley dedicated to strength and platform work. This is for multiple reasons, one being that at one time I myself was a member of CrossFit gym and as much as I did enjoy these days I left feeling like I needed to move. For those who wish to just do just the strength, you are more than welcome to commit the extra time to the platform and not do the metcon. We just feel that the beauty of the CFS programming is that you can come 2 days/week and receive enough of a blend of everything to increase both strength and work capacity.

Additionally, we go long more often than most. Based on the answers on this survey that seems to be well received and desired by our community. The balance between strength days and shorter workouts with the longer endurance days does seem appropriate based on responses received. That being said, DO expect to see some more short and heavy workouts (many requests) and strength EMOMs….there was TONs of love for strength EMOMs. In regards to the movements we are going to try our best to follow up on those requests, as well as to incorporate more mobility in classes.

Thank you again for your support in this process. Adjustments are being made, some immediately and others progressively. If you want to continue the conversation personally please don’t hesitate to send an email or come discuss with Goose or I personally.

Run 200m w/ Medball
20 Medball Hug Step Ups
Run 200m – No Medball
10 Wallballs
Run 200m w/ Medball

Calf Rolling
IT Band Rolling and Stretching

WOD (35 Min Hard Cap)
5 Rounds
400m Run
30 Box Jumps
30 Wallballs

Level 3- 4 Rounds
Level 2- 4 Rounds, 20 Reps of Each
Level 1- 4 Rounds, 200m Run, 15 Reps

Coaches Note – If the first round takes more than 6 minutes, scale back the reps/rounds.

Scores/Comments from Kelly performed on 8/2016

Extra Work
Complete as many rounds as possible in 15 minutes of:
21 GHD sit-ups
14 single-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.


  • Ryan Gould

    08/22/2018 @ 3:51 am

    Kelly: 27:06 Rx (a 3 min PR!)

    Ran out of gas a little bit here, definitely room for improvement

  • Trevor

    08/22/2018 @ 12:40 am

    Pre Class: DB Bench 6×6

    WOD: 27in box/30lb ball – 20 reps/rd


  • Campbell

    08/21/2018 @ 11:04 pm

    19:53 Rx (Pr!)

  • Sean Flannery

    08/21/2018 @ 8:39 pm

    WOD: 25:30 Rx
    Extra: 4+29 w/66# db

  • Crowley

    08/21/2018 @ 12:37 pm

    22:09 rx

Comments are closed.