The Link of the Day

Posted on July 8, 2009 by Brett

It's been on Albany CrossFit and I've mentioned that you should try it several times, but I'm sure there are a few people who just haven't gotten to it yet:

The Power Calculator

Intensity is measured by one factor in CrossFit: POWER!  Force x Distance divided by time…

For example, Laura said the last time she did Fran she used the prescribed weight of 75# and no band and finished in about 4 minutes more than today, which was done in about 5 minutes with 65# and a blue band… I think.  For one thing, we know she was training the energy system we targeted because her time was within the 4-6 minute range that everyone hit today.  Ideally, we want to work continuously throughout the sets and hit close to what we consider "elite" times by scaling just enough to keep things challenging.  One of the key things to remember on Fran is, "You can rest… when you're done!" Let's plug in her numbers and see if her power output increased

1st Fran (75# thruster/BW pull-up 45 each 9 min) 71.54 watts 0.1 horsepower 52.77 ft-lbs/sec

2nd Fran (65# thruster/Blue pull-up 45 each 5 min)115.9 watts 0.16 horsepower 85.48 ft-lbs/sec

That gives her ~a 60% increase in power output. 160% of the power she got last time and working almost entirely on her glycolytic pathway instead of spending time recovering so she can do another rep… She did Fran!  Nice job, Laura.

I entered her pull-up weight as -20.  I'd try -40 for green and -60 for black… maybe -10 for red? 

Just guessing to get an approximation, but you get the idea.  It's nice to have a prescribed standard that allows you to compare yourself to elite athletes around the world.  Just make sure that you don't train your ego so hard that your body misses the workout!  Scale smart.

I'll get more sleep tonight.  I promise.  I had Irritable Brett Syndrome this morning.  But, I really want to make sure everyone there is getting what I would want out of the short hour we share.  Use it smart.

Forgive the use of adverbs in comments and post your results and power output changes!

6 Responses to The Link of the Day

1. Nick says:

   July 8, 2009 at 9:55 pm

   #65 thruster, -40 (green) pull-up = 139.98 watts, 0.19 horsepower, 103.24 ft-lbs/sec. I’m interested to see what everyone else had…

   Reply
2. Jackie says:

   July 9, 2009 at 9:51 am

   Here’s my power output based on
   Thrusters – 35#
   Pullups (black band)

   Power Output
   144.53 watts
   0.2 horsepower
   106.6 ft-lbs/sec

   Reply
3. Bill S says:

   July 9, 2009 at 3:29 pm

   70 lbs. thrusters
   body weight pull ups @ 210 lbs.

   time 6:02

   159.97 watts.
   .22 horsepower
   117.99 ft-lbs/ sec.

   for hightower

   Reply
4. Andrea says:

   July 9, 2009 at 5:18 pm

   35 lb thruster
   pullup – blue band
   time – 4:02
   150.89 watts
   0.21 horsepower
   111.29 ft-lbs/sec

   Reply
5. Iron Man says:

   July 9, 2009 at 8:57 pm

   Nice work! Almost a quarter of a horse!
   Remember to keep track and compare to next time… not just Fran though!

   Reply
6. Lenora Pfeffer says:

   July 10, 2009 at 3:48 pm

   I love the expression, “Irritable Brett Syndrome”! It’s IBS Lite. You guys work hard in morning mayhem. Keep blogging.

   Reply