Piggybacking on a previous post on relative intensity, I wanted to show the effects of time on power output. I figured it would be easier to embrace once you see it graphed out. So, I geeked out and used Catalyst Athletics’ Power Output Calculator to see what my power output would be for Fran at various loads and times. I entered my height and weight, the two movements used in Fran (thruster/pull-up), reps, load, and time.
As you can see above the highest power output is completing the WOD, at the Rx’d weight, in 3 minutes. What’s surprising, though is that the power output drops only 9 watts when you drop the weight 10#. It drops by almost 50 watts, though, if you take an extra minute to finish the WOD. For giggles, I even calcuated the power output for doing “Heavy Fran” (95# for chicks) in 7 minutes and it came out to be 95 watts, which would be equivalent to doing it Rx’d in 6 minutes.
Increased work capacity is what we’re after in CrossFit. That, in geek terms, is high power output. Think of it in terms of horsepower. What’s going to make us stronger and faster is operating in conditions that maximize power. Putting Rx’d by our times on the board is mildly interesting if it doesn’t help us achieve that goal.
WOD 06.30.09
Back Squat (high bar)
7×1
1×15-20
c/o Muscle Up Progression (if you have a m/u, try for consecutive ones)
225-235-265-275-280-285F-285, 225 x 12.
225-245-255-255-265-275-280 (205 x 17)
Welcome back, Lutrell.
205-225-235(pr)-245-245-255-255
(155# x18)
fun class this morning…
See, Stephen #1, 6am class can be FUN!
and even though I am the only Stephen in the gym, id still like to be referred to as number 1
Marcus, that does nothing for my confidence… i thought you were supposed to be encouraging, after all i want to look like I work out as much as you do!
95-105-115-125-135-145-155(new PR!)
95 x 15
Congrats to Big Ryan, Lil Ryan and AF Greg to getting their first muscle ups today! Awesome work guys!
135-165-185-205-225-265-295 (I think I have the 2nd and 3rd incorrect?)
185×15
155-165-170-175F-175-185-190(PR!)-195F
125×20
Congrats to Richard and Brian as well for their first muscle ups!!
7×1 Clean
250-260F-260-270-275-285F-280F
somethin like this: 83-93-113? …123- 133!!! PR!!! and 83×20. marcus next time i will do more, i promise.
135-155-175-185-205PR-215-225-230
155 @ 16 times
FNG can’t get his numbers right. (scratch my previous comment)
185-205-225-235-245-265-295
185 x15
You’ll always be known as “Stephen with a PH“, not this number 1 business.
To look like you work out as much as I do:
1) stop playing soccer
2) belly up to the buffet bar at least twice a week
3) practice 12oz curls while sitting on the couch watching FIFA
4) AMRAP weekly
You can thank me in two months.