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Old 04-23-2010, 07:59 AM   #1
Chris Puckett
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Friday 100423 question about speed vs. power

I have the strength to do this in 10 minutes or less, but the hang power cleans would turn into sets of 5-7, and the burpees would likely be split into two sets after the first round.

So my question is, would I get more power output out of this by backing the weight down to 95lbs and storming through under 5 minutes, or muscling out the heavier reps for a near 10 minute mark? Is the sub 5 minute workout at a lighter weight more power output than a 10 min+ workout at a heavier weight but slower time? my goal is just to get stronger & faster.

OPT talks a lot about this in his first cf radio appearance. I highly recommend it.
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Old 04-23-2010, 08:47 AM   #2
Júlíus Magnússon
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Re: Friday 100423 question about speed vs. power

We don't know your height and weight so we can't calculate that for you.

Check it out for yourself: http://www.cathletics.com/resources/powerOutput.php (WFS)

P.S.
When filling out for the hang power cleans, just use Shoulder Press as the movement since it has basically the same range of motion as a hang power clean.
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Old 04-23-2010, 10:54 AM   #3
Chris Puckett
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Re: Friday 100423 question about speed vs. power

Interesting, the lighter faster workout actually produces a higher watt output. Going lighter today.

95lbs 4 minute estimate
Work Performed
37428.05 joules
3816.54 kg-m
27606.93 ft-lbs

Power Output
155.95 watts
0.21 horsepower
115.02 ft-lbs/sec

135lbs 10 minute estimate
Work Performed
41911.64 joules
4273.73 kg-m
30914.03 ft-lbs

Power Output
69.85 watts
0.09 horsepower
51.52 ft-lbs/sec
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Old 04-23-2010, 11:15 AM   #4
Chris Puckett
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Re: Friday 100423 question about speed vs. power

to add, in the calculator I used the shoulder press. I also used push ups and squats to estimate power for a burpee.
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Old 04-23-2010, 11:33 AM   #5
Robert D Taylor Jr
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Re: Friday 100423 question about speed vs. power

All that math is nice, but if your goal is to get stronger wouldn't using the rxed weight be better?
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Old 04-23-2010, 11:51 AM   #6
Andrew Breyer
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Re: Friday 100423 question about speed vs. power

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Originally Posted by Robert D Taylor Jr View Post
All that math is nice, but if your goal is to get stronger wouldn't using the rxed weight be better?
My thoughts exactly..
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Old 04-23-2010, 12:44 PM   #7
Ryan Webernick
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Re: Friday 100423 question about speed vs. power

I'd stick with 135 as well, especially since you said you have the strength for it. In reality, the two weights may not make a 6 minute difference, so the power output difference wouldn't be as much as estimated. Plus, if you break up sets on 135, you get to throw in a few extra dead lifts.

I also think that if I were to go with 95, once I got a bit tired-and with the burpees it would happen-i'd end up almost curling the weight instead of cleaning it.
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Old 04-23-2010, 03:54 PM   #8
Andrew Breyer
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Re: Friday 100423 question about speed vs. power

That said, power calculation aside I would much rather test myself with 135 (given a 10 minute estimate) than scale down considerably to 95. If nothing else, at least the next time this comes around it will be very rewarding to have a better time on something that was once difficult as Rx'd.
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Old 04-23-2010, 07:44 PM   #9
Chris Puckett
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Re: Friday 100423 question about speed vs. power

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Originally Posted by Robert D Taylor Jr View Post
All that math is nice, but if your goal is to get stronger wouldn't using the rxed weight be better?
I think its a balance though, and wods like this really are not designed to be strung out for several minutes to stroke the ego by using a heavier weight. I'd actually rather be strong and fast, and not strong and slow. I will actually try both, but I think turning a wod like this into a fast weightlifting session would be dramatically different than a really fast, slightly lighter non-stop effort.
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Old 04-23-2010, 08:16 PM   #10
Robert D Taylor Jr
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Re: Friday 100423 question about speed vs. power

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Originally Posted by Chris Puckett View Post
I think its a balance though, and wods like this really are not designed to be strung out for several minutes to stroke the ego by using a heavier weight. I'd actually rather be strong and fast, and not strong and slow. I will actually try both, but I think turning a wod like this into a fast weightlifting session would be dramatically different than a really fast, slightly lighter non-stop effort.

Sure, but you're not talking the difference between 4 min and 30, 4 and 10, I would go rxed.
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