All the Power

28
Sep

All the Power

Front Squat 3RM

Power Output Test

AMRAP in 90 sec
Thrusters
Rest 5 minutes
Repeat with lighter weight

*Pick any weight, Score = Power Output

Read “why power output is important” here.

Cara competed in her first weightlifting meet this weekend. She made 5/6 lifts and finished with a 118kg total.

Cara competed in her first weightlifting meet this weekend. She made 5/6 lifts and finished with a 118kg total.

39 Responses

  1. FANTASTIC WORK CARA!!!

    Front Squat 3RM
    45×10-95-135-155-175-195

    WOD: 90 sec AMRAP Thrusters

    @95lbs->23reps->190Watts
    Rest 5minutes
    @45lbs->44reps->224Watts

    So looking at my results, at half the weight, the reps doubled, but the Power Output is nowhere near double. I think this tells me my ideal weight to maximize the power output should be somewhere between 45 and 95. I should try 65lbs.

    Thanks for letting me “borrow” your bullet proof vest, Alex 😛

  2. Great job Cara!

    Front Squat 3RM (fun sharing the bar with you Mel!)
    85-105-25-135-145

    WOD: 90 sec AMRAP Thrusters

    65# – 28 wonderful reps – 143.52 watts
    Rest 5minutes
    35# – 50 reps- 183.63 watts

    Well this was kinda fun to compare! What did I learn? I enjoy 35# thrusters more than 65# thrusters even with almost double the reps!

  3. Heather S

    Love the picture and the post!

    Looking forward to putting this to the test at 5 especially since I now am officially in a Games Masters category where the weights are different than everyone else. Up til now even as Masters, my weights and wods have been the same as everyone so there’s been a little part of me that’s wondered how much “easier” these new weights might make things. I guess if you intend to go all out, Scale, Masters or rx, the work is the same – at the end you’re still in a puddle on the floor which is the point I think…

    Anyway, tonight’s thrusters will be at 65 (games open Rx wt) and 45 (games open masters 55+ wt). Should be interesting 🙂

  4. Steph H

    Mob
    WU x2

    group mob

    Front Squats 3RM
    WU @ 35#
    85-95-100-105-110#(PR)

    AMRAP
    90 Sec Thrusters (55#) 15 reps
    Rest 5 mins
    90 Sec Thrusters (35#) 27 reps

    Total Watts- 83.43
    – 123.22

  5. Heather S

    Front squats 95-110-125-135-140-145

    90 sec of:
    Thrusters @ 65 – 140 watts
    Thrusters @ 45 – 175 watts

    Science is fun!! (only at cft is 90 sec workout worth doing!!)

  6. Laura

    Front Squats 3RM
    55-75-85-95-100 (PR for 3rep)-110#(PR)
    Thought I was done at 100# but Kevin thought otherwise… Thanks for the push 🙂

    AMRAP
    90 Sec Thrusters (65#) 16 reps
    Rest 5 mins
    90 Sec Thrusters (50#) 25 reps

    My book is in the car, but I think it was around 89 W and 120W. Pretty neat!

  7. Thanks for the love everyone! And another BIG thank you to Kevin for not only giving me the confidence to do things like this, but for being there to coach me through it…there is no way things would go that smooth without you (even if I did jump the gun for one lift)!

    Front squat 3RM
    135-155-165-175#
    (According to my book this is a 20# pr…but in my head it’s a 10# pr, either way I’m happy!)
    Thanks for sharing the bar Matt H and Marcel

    WOD:
    22 thrusters @ 85# – 150 watts
    35 thrusters @ 55# – 186 watts

    Fun class, thanks Kevin

  8. Gilles

    mob wux2 group mob
    front 3RM
    135×3 155×3 185×3 195×3 205×3
    AMRAP in 90 sec
    thruster
    rest 5 min
    repeat with lighter load
    95# 20 rep =150 watt
    75#31 rep=201 watt
    5 year anniversary today

  9. Heidi

    WU x 2

    Front Squats x 3
    65-80-95-110-120

    90 Seconds Max Thrusters:
    Round 1 @ 75# = 18 Reps = 107 watts
    5 minutes rest
    Round 2 @ 55# = 26 Reps = 129 watts

    That was a cool experiment. Never again will I feel bad about using less weight…and the 55# thrusters felt soooo much better!

    Congrats Cara on the weightlifting competition. I knew you would kill it.

  10. MOB + WUx2

    Front Squat 3RM
    85-95-100-105-110(PR)

    Power Output Test
    AMRAP in 90 sec
    Thrusters
    Round [email protected]# x28 = 199.16 watts
    Rest 5 minutes
    Round [email protected]# x30 = 181.06 watts (Only thing I can say is my cardio is terrible and upper hamstrings and quads were quite tight during round 2 and I need to work on all these)

    Thanks Amanda for removing the weights from the box and advising me to get a coach to watch me next time as I may no longer need the box.

  11. It has been 20 days since my last wod… Really Glad to get my ass back

    Front squat 3RM
    45/55/65/70/75

    WOD
    1st round= 45lbs – 16reps= 95 watts
    2nd round= 25lbs – 25reps= 122 watts

  12. Patrick D

    Front Squat 3RM
    95-115-135-155# good progress here but believe I can do 20# more.

    Power Output Test

    AMRAP in 90 sec
    Thrusters
    Rest 5 minutes
    Repeat with lighter weight
    15 reps @ 95# broken three times = 118 watts
    21 reps @ 65# broken twice = 132 watts

    *Pick any weight, Score = Power Output

  13. Congrats Cara!

    Front Squats X 3

    135-185-225-255-275

    Fun sharing the bar Frankie!!

    Power Output Test

    90 second AMRAP 135# Thrusters – 18 = 247 watts
    Rest 5 minutes
    90 seconds AMRAP 95# Thrusters – 28 = 323 watts

    Thanks for the class Kevin!!

  14. Tara Betts

    Front Squat 3RM
    45-65-75-85-95PR!

    WOD
    AMRAP 90 sec
    Thrusters @ 55# x20 reps =103W
    Thrusters @35# x28 reps = 120W

    Such fun sharing the bar tonight with my son Will 🙂
    Great work 6pm!! Thanks Kevin!

  15. Annie

    Front Squat 3RM
    #55-#65-#70-#75-#80 ( 5# PR)

    Power Output Test

    AMRAP in 90 sec
    Thrusters @ 50
    Rest 5 minutes
    Repeat with lighter weight @30

    *Pick any weight, Score = Power Output

    Round 1= 68.17 Watts
    Round 2 = 109.87 Watts

  16. Front Squat 3RM
    #55-#65-#75-#80-#85(PR)

    Power Output Test

    AMRAP in 90 sec
    Thrusters @ 55 (17)
    Rest 5 minutes
    Repeat with lighter weight @35 (32)

    *Pick any weight, Score = Power Output

    Round 1= 94.95
    Round 2 = 144.43 Watts

  17. Diane O.

    Mob
    WU x2

    group mob

    Front Squats 3RM
    WU @ 15#
    15-25-30-35-40-45-55#(PR)

    AMRAP
    90 Sec Thrusters (35#) 14 reps (70 watts)
    Rest 5 mins
    90 Sec Thrusters (15#) 21 reps (83 watts)

    This was my first time doing thrusters…….pphheewww! Pretty intense but loved the workout. Thanks Kevin for helping me select my weights as always!

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