WOD
Sub 3 Fran:
Scale the load and (or) repetitions of the CrossFit Benchmark WOD in order to achieve a time under 3 minutes. You will get 3 attempt to achieve the closest facsimile to the original Rx'd WOD. Experiment with different loads & rep schemes.
Examples:
Joe X. Fiter -15, 12, 9 @ 65# 3:55 / 12, 9, 6 @ 45# 2:13 / 10, 7, 4 @ 95# 2:51)
Jane D. Sel - 7, 5, 3 @ 65# 1:2 / 21, 15, 9 @ 35# Red Band 2:59 / 14, 10, 6 @ 55# 2:39)
Once you have your data, use this tool to determine with variation had the highest power output:
Catalyst Athletics: Power Output Calculator
Catalyst Athletics: Power Output Calculator
11 comments:
Looks like an interesting WOD.
"Core" Stability "Training" by Mark Rippetoe -- PDF Here
... or over scale the 1st one and use it as gauge for the next. Think of it as an 800 meter sprint with long breaks in between.
Both methods are important, as different workouts require different approaches to maximize score. i.e pedal-to-the-mettle (PTM) or sustainable efforts.
Classic PTM WODs:
Cindy, Fran, 500m Row, Gwen
Classic Sustainability WODs:
Angie, 5k, Tabatas, Linda
Approach every WOD in a way that will maximize your end score. Exploding on round one of Tabatas or on the rowing in Jackie is educational. Conversely, not making a time goal on a short sprint effort and feeling like you had 'some left in the tank' is a miserable experience.
I am confused as to what the WOD is...
We will be ordering our First Batch of T-Shirts tomorrow!
Each T-Shirt will have the CrossFit Diesel logo on it along with the "Forging Elite Fitness" flag.
We will be ordering a selection of basic colors (Black, Gray & Coffee) in a variety of sizes. If you would like a specific size or color, please let us know. Size charts and available colors are on the links below.
Men's/ Unisex:
http://store.americanapparel.net/tr401.html
Women's:
http://store.americanapparel.net/tr301.html#i
Sean, here is the WOD as Rx'd
Fran
21-15-9
Thrusters (#95 men, #65 women)
Pull-ups
Scale it as needed to finish in under 3 minutes! Oh yeah.....do it 3 times during class :)
Great showing tonight!
I'll have to post 5:00, 6:00 and the Intro Classes Data tomorrow - It's bed time!
In the mean time, take a look at the blank Tee Shirt colors and sizes.
What is your size?
What is your Color?
Key
Load/Reps Time (Band or Body Row),
Reps Scheme
15 = 7-6-3
21 = 10-7-4
27 = 12-9-6
36 = 15-12-9
45 = 21-15-9
(Note: Listed no particular order)
Dan:
55#/21 2:07, 55#/27 3:10, 65#15 2:42
Kristian:
65#/27 2:54, 75#/15 2:31, 85#/15 2:37
John H.
65#/21(g) 2:00, 65#/27(g) 2:46, 75#/15(b) 2:06
Mac
95#/15 2:27, 95#/21 2:55, 95#/15 2:19
Sean
55#/21 1:57, 55#/21 2:17, 55#/21 2:33
Chris
65#/21 1:41, 75#/27 2:23, 65#/36 3:14
Rich
95#/21 1:39, 75#/27 2:02, 75#/27 2:48
Tyler
95#/21 2:10, 75#/27 3:05, 95#15 1:52
Pat
75#/21 1:42, 55#/36 2:40, 95#/15 1:52
Meghan:
35#/21(b) 2:07, 45#/21(b) 2:20, 45#/27(r) 3:00
Anita
55#/21(br) 2:27, 55#/21(br) 2:26, 55#/21(br) 2:29
Deb
45#/15(br) 2:27, 45#/21(br) 2:35, 55#/21(br) 2:59
Intro WOD 12
Great improvements - Everyone!
Looking forward to seeing you in our regular Group Classes :-)
Alex 6:44
Becky 8:36
Julie 9:07
Mike 9:15
Well the power output calculator is my new favorite thing!
75#/21 1:42 Power Output 250.53 watts, 0.34 horsepower
55#/36 2:40 Power Output 249.97 watts, 0.34 horsepower
95#/15 1:52 Power Output 177.15 watts, 0.24 horsepower
It's ALL about the Power Output!
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