Kalen in Costa Rica!
Warm-up:
3 Rounds:
10 Push-ups
10 Jumping Pull-ups
Dynamic stretching
Thruster:
5-5-5-5-5
… and then …
For time:
50 WB Shots (20#/10#)
Post thoughts and times to “comments”.
Also: here is some great information that Greg put together. After the 300 squats the other day, we got to talking about the difference in output of smaller athletes who complete the same task as bigger athletes. People like Scott, John, Greg, or Troy are all either moving their bodies further per rep than people like, Kalen, Jason, or myself, or carrying more body weight altogether. This can have a tremendous impact on the power output an athlete is capable of putting out. See some calculations below.
Using my (Greg’s) height, 73″, and weight 280lb, and doing 270 body weight squats in 17 minutes, my power works out to:
Squat Reps – 270
Travel, Body – 0.46 meters
Work, Body – 115146.51 joules
Total Work – 115146.51 joules
Work Performed
115146.51 joules
11741.49 kg-m
84932.07 ft-lbs
Power Output
112.89 watts
0.15 horsepower
83.26 ft-lbs/sec
For someone says 5’5″=65″ at 145lb, doing the 300 squats in 9 minutes, their work would be:Squat Reps – 300
Travel, Body – 0.41 meters
Work, Body – 59053.31 joules
Total Work – 59053.31 joules
Work Performed
59053.31 joules
6021.67 kg-m
43557.72 ft-lbs
Power Output
109.36 watts
0.15 horsepower
80.66 ft-lbs/sec
Its almost the same amount of power output.
Want to figure out your own horsepower? Here’s a great calculator you can use to do it: http://www.performancemenu.com/resources/powerOutput.php
Hey Tyler it’s Jake checkin in from Georgia. Just wanted you to know that I’m coming back mid may til mid June and I had an idea I thought I’d run by you. As you know my main area of focus right now is oly lifting, which I going awesome (just hit a 100kg snatch), and I love to share some of my knowledge on the subject. If you’re interested I thought maybe we could have a few mini oly seminars on the weekends I’m back. Just a couple hours long with a small group I feel would greatly benefit your clients. Shoot me an email and let me know what you think. Jtrubash@mac.com
I had never thought of it this way, as if one’s body was hooked up to a dynamometer… I’m wondering if the greater work required to get the mass (body+weights) in motion is somewhat offset later on by that same mass wanting to stay in motion for a longer period/distance (an advantage)? In any case, the critical [joules => six-pack] calculation is missing from the worksheet.
But if Greg did the same number of squats in the shorter timeframe he would be working far harder or more horsepower than his “lighter couterpart” (see below):
Work Performed
123371.26 joules
12580.17 kg-m
90998.64 ft-lbs
Power Output
228.47 watts
0.31 horsepower
168.51 ft-lbs/sec
OR if the “lighter counterpart” did the same amount of reps at 17 minutes in would look like this (less horsepower than the Clydesdale):
Duration
17:0
1020 seconds
Work Performed
59053.31 joules
6021.67 kg-m
43557.72 ft-lbs
Power Output
57.9 watts
0.08 horsepower
42.7 ft-lbs/sec
What am I missing?
95 95 105F 105F 95 +(105F)
15lb 2:05
135 140 145F 145F 135 135
WB: 1:32
Thrusters: 155, 160, 165 x 5. 185 x 3 twice.
50 thrusters: 1:31.
65 75 75 75 80
50 wall balls: 1:50
Thrusters: 65 – 65 – 70 – 75 – 75
50 wall balls: 4:05 (In my defense, I wasn’t counting reps unless I hit the 10′ target, which is twice my height…I had to knock it down to between the targets because I did like 12 reps and none of them counted!)
Thrusters: 135 140 140(F4) 140 145(F5)
50 Wall Ball 2:02
Fun WOD
Was able to do 36 Wall balls in a row without stopping. Took about 4 rests to get the next 14.
Troy, you got it. Big to little, same time, bigger guy puts out more power. Just an interesting concept to look at.
And I think an Oly lift workshop would be kind of cool. My $0.02
Thrusters: 115 135 145 145 155 x 5 (should’ve did more weight)
Wall Ball 50: 1:38
155 for all 5. I hate change
epic FAIL: 110, 115, 115, 115 (failed after 2), 115 Horrible guess of what I could do for weight.
1:34 wall ball shots 10′ target.
105,115,125,135,145 – no fail so i need to push harder.
2:10 ish, some of my reps were suspect so I think I did 60 but 50 were good. I need to work on these.
85, 85, 90 fail, 85 fail, 85 fail
2:46 10 ft target
Thrusters 115, 125, 130, 135, 140
WB Shots – 2:08, did a few extra to account for ones that came up a bit short