You got the power

15 rounds
1 Deadlift
1 Power Clean
1 Clean and Jerk

You choose the weight. Score = power output.
Need help? Refer to Sunday’s post for guidance.

Darrell the deadlifter

69 thoughts on “You got the power”

  1. WU

    C&J practice

    WOD with 45lb
    1:34 = 180 foot-pounds/sec (is that the right unit?? Hah)

    I’d like to try this one again with a tiny bit more weight (like 55) and see what my power output would be! Interesting!

    Nice work 6am crew, super fun WOD!

  2. Power Clean and Push Jerk x2
    135-165-185-200-210 (pr for reps?)

    WOD with 115#
    1:50 = 351 foot-pounds/sec

    I want to try this again with less weight. Had to drop some near the end.

    Very cool to see the effects of speed, bar weight and body weight.

  3. Lots of great conversation going on this morning about power output and intensity vs more weight in WODs!

    WOD @ 70# = 154 ftlbs/sec

  4. Mobility w lacrosse ball
    WU x1
    More mobility

    Practice C+J 55 (x3) – 75 (x3) – 85 (x2) – 95 (x2) – 105(X2)

    WOD @ [email protected] finished at 2:25, power output = 186 ft-lb/second.

  5. I really like the look of this WOD. It appeals to my inner “weightlifter”. I’m sad to miss out…unless Coach does something similar for Oly Class tonight (hint, hint)

  6. C&J practice up to 95#

    WOD with 55#

    time= 2:03
    Power Output 141

    I’m curious if I should have gone a bit heavier? Be fun to try this agai to compare!

  7. Wux1
    Strength C&j practice
    15 rounds
    1 Deadlift. Used 85lbs
    1 Power Clean
    1 Clean and Jerk
    PPS 201
    Rob Brydges

  8. Wux1
    Strength C&j practice

    WOD @ 115#
    Time 5:08
    Power Output 121

    Way too slow. Good thing change for change is coming up really soon. Goal is to get in the 200’s.

  9. Hey guys!

    Here’s some numbers I just came up with to show the relation between intensity, time and weight used.

    First I was curious to compare with someone of the approx. same weight but different height (i.e Coach Kevin)… If I were to use the same weights and get the exact same time, my power output would score at 322. Looks like height is quite relevant here.

    Now what variables would I need to change for me to get roughly the same power output (351) that Kevin got. Here’s a few:
    – Do the WOD 10 secs faster, with same weight.
    – Do the WOD at 135#, finish with same time.
    – Do the WOD with a 20# vest, add 10# on the bar (125#), finish with same time.
    – Do the WOD with 20# less (95#), finish 20 secs faster.
    This reaaaally tickles my nerd/math bone. Really shows relations between all those variables.

      1. In this case, if every other variable is the same (time, weight used, bodyweight) then yes, height would give a higher power output, since bar is going to travel more distance for a taller person, mainly on clean & deadlift. A taller fellow would also move his center of mass over a longer distance during movements.

  10. Mobility
    Wu x 1 chest to rings instead of Pullups
    Class mob with lacrosse ball
    Strength clean and jerk practice up to 140 then ran out of time.
    WOD @ 95lbs = 284
    Should have went heavier was way too light, also I second guessed my counting, pretty sure I did a couple extra. Lol I could have kept the same speed with a heavier weight. Awesome concept and very good way to show effort! Great class and coaching. Thanks Kevin!

  11. Corinna!! Just got ur message from Saturday…check ur Facebook page. I posted the website for that recipe!! πŸ™‚

    1. we’ll blame that one the fact that Rich is on TSN and you’re heads not working quite the same lately πŸ™‚

  12. Mobility
    30 birthday burpees
    Group warmup
    Strength Clean and Jerk x5
    Power Output: 265

    Physics is definitely not my thing.

  13. WUx1

    Clean & Jerk

    WOD @ 95
    Time: 2:53 Power: 244

    I did this WOD about a month ago as an experiment @ 135lbs. Time: 6:33, Power: 98

    I will do it again @ 65lbs to see what happens

  14. WU x1

    Clean & Jerks x 3

    WOD @ 55#
    Time = 2:28
    Power = 126

    The weight was easy until round 10…then I slowed down. Interesting WOD & results

  15. Mob

    Volume EMOTM 15 mins Shoulder Press 85# = 45 (15 x 3 reps)


    Lacross Ball Therapy

    Clean Pull + Power Clean (2+1) x2 (~40-50-60-70-70-70%)

    WOD: 15 rounds @ 85#bar, 5’8″, 190#BW
    Time = 1:31
    Power = 328

    That was FUN! πŸ™‚ Everyone killed it, great job 6h45.

  16. Awesome 6:45 tonight… best of both worlds…. Oly class AND the WOD!!..
    thanks for counting Eric, lost count after,oooooh, first round. πŸ™‚ 60#, 1:56 for a power of 214. Then hung around for a bit after to watch some prep course play Deck of death. the post card flip face is always funny. πŸ™‚ great job guys

    1. So glad we had a counter I did the same I wasn’t counting, I was just waiting for Gerry to tell me i could stop.

      The prep course peeps did a great job. Love seeing the ” please not another burpee” face then the “Damn another burpee” face

  17. Mobility

    WU x 1

    Lacrosse ball pecks & shoulder

    Clean Pull + Power Clean (2 + 1) x 2


    WOD with 75 lbs = 237 (I believe I could’ve done 5 lbs more in same time.) Time 1:54

    Great job tonight Chris, your cleans were looking good!


    group WU

    Clean pulls x 2 clean x 1 (listening not my strong point as jermemy and I did 2s of each! lol)

    great sharing the bar with you Jeremy

    Wod @ 80#- 6’2″-1:42

    wasn’t sure how this one was gonna work out, haven’t been working out much so had trouble picking a weight.. think I was spot on with it as any heavier and I’d have slowed down too much, like to try this one again in a few months.. thanks for counting Lora.

    1. I think your choice of weight was spot on! Not too shabby for someone just back off the injured list… πŸ˜‰

    2. great job man. seems pretty fast… almost as if there were little motors in your new knee braces… I’m on to ya

  19. ValΓ©rie Arseneau

    Clean & Jerk x 5

    WOD with 35#
    time = 2:47
    power = 84

    Disapointed with my score but not sure I could of went much quicker without compramising form. I definately could of went heavier without adding too much time. Ah well. I’ll know for next time. This one was harder on my brain than my body lol!

    1. Ya did great… a big thing for the oly class… we had counters… which, for me, was a HUGE help.. didn’t have to worry about anything but the lifting…lift things up and put them down !

  20. Oly Class!!! So fun πŸ˜€
    Lacrosse ball on pecs and teres minor (OMFG!)

    Clean pulls + power clean (2+1) x 2
    @40-50-60-70-70% of 1RM
    65-75-95-110-110-95# (dropped back down to work on technique)
    *need to remember to raise hips and shoulders at the same time AND when my feet hit the floor, the lift is over and my elbows should be up!

    WOD @70#
    Time = 1:46
    Power = 238 ft-lb/sec

    First time I ever enjoyed ANYTHING to do with physics. πŸ™‚

    Some fast times and lots of power in the Oly class tonight. Nice work everyone!

    1. awesome job… at first i thought i was light headed and crosseyed from going all out from the WOD… IT WAS THE PHYSICS!… science…*SPIT* πŸ™‚

  21. Mob
    30 Bday Burpees Happy Bday Pierre-Luc
    Group WU

    CLeans & Jerks 3’s

    @60lbs 1:40min = 236 ft-lb/sec

    Great Job everyone πŸ™‚ Fun Class πŸ˜‰

  22. WOD @ 55#, power was 125#.

    Time was somewhere around 2:30. Should have done better. Stopped twice to catch my breath. My cardio still gets the best of me.

  23. oly Class

    Wu x 1
    Group warm up

    Clean pulls x 2 clean x 1 (Followed Jeff S and we did 2s of each)

    15 rds ( @ 75#)
    1 dead lift
    1 power clean
    1 clean and jerk
    time 1:57
    power : 280

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