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 😛
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!
Amanda
That’s such a great picture!!
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 🙂
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
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
You did so great this weekend Cara! Your lifts looked smooth and very confident.
I wanna be Cara when I grow up… Wait
🙂
Me too (if I grow up!)
Please cancel my 7 a.m.
WUx2
Front Squat 3RM
95-115-135-155-175-190×2
Power Output Test
AMRAP in 90 sec
Thrusters
Round [email protected]# x21=186 watts
Rest 5 minutes
Round [email protected]# x28=204 watts
Way to go Cara!!
Great Job Shawn, somehow replied to your post for Cara 😛
Front Squat 3RM
95-115-135-155-165
not even close to a PR – wasn’t feeling it this morning…
Power Output Test
AMRAP in 90 sec
Thrusters
Round [email protected]# x21=153.43watts
Rest 5 minutes
Round [email protected]# x29=179.78 watts
WUx2
Front Squat 3RM
135-185-195-205
Power Output Test
AMRAP in 90 sec
Thrusters
Round [email protected]# x22=176.63 watts
Rest 5 minutes
Round [email protected]# x28=187.1 watts
Great work am’ peeps!
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 😛
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!
That’s such a great picture!!
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 🙂
Please cancel my 5pm
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
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!!)
great job Cara!
WUx2
Front Squat 3RM
135-185-225-245-260 (5#| PR for reps)
Power Output Test
AMRAP in 90 sec
Thrusters
Round [email protected]# x15=140.5 watts
Rest 5 minutes
Round [email protected]# x30=217.54 watts
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!
3 RM 255 PR!
31 @ 115# (300w)
[email protected] 85# (299w)
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
You are one strong lady!
Thank you! next time I’ll try to go for that 185# too
Front squat 3rm
175 PR
Power output
rd 1 @ 85 = 25 reps = 191 watts
rd 2 @ 65 = 28 reps = 184 watts
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
Congrats on the 5 years Gilles.
Congrats Gilles! 1000 classes before the 5 year mark is amazing too
Front squat 3RM
135-135-145-155-165(2)
WOD
1st round= 75lbs – 25 reps= 194.69 watts
2nd round= 55 lbs – 31 reps= 208.93 watts
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.
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.
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
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
Awesome lifts on the weekend Cara!
WUx2
Front Squat 3RM
135-155-165-175-185
Power Output Test
AMRAP in 90 sec
Thrusters
Round [email protected]# x 21 reps = 182 watts
Rest 5 minutes
Round [email protected] 75# x 29 reps = 212 watts
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!!
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!
Good job Cara.
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
round 1 13 reps
round 2 26 reps
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
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!
Front Squat 3RM
135(3)-155(3)-185(3)-205(3)-225(3) (Great sharing the bar, Alex)
Power Output Test
AMRAP in 90 sec
Thrusters
Round [email protected]# x18=148.23 watts
Rest 5 minutes
Round [email protected]# x27=179.11 watts