Intense Math!

Photo thanks to Brendan Hodge www.edgebrendan.aminus3.com

Today we totally geek out and take a closer look at the past weekend’s fundraiser fun!

POWER = WORK done or energy transferred per unit of time; the time rate of doing work.

Force x Distance = Work
Work / Time = Power

INTENSITY = Magnitude, as of energy or a force per unit of area, volume, time, etc.”

Power = Intensity

The simple definition of Crossfit is “constantly varied functional movement performed at high intensity.”

Intensity is the key! You want the INTENSITY to lose weight…to get stronger…to get healthier. Intensity is achieving the highest power output that you possibly can in a workout.

Summer Solstice consisted of 2 workouts, each as many rounds as possible in 15 minutes, over a 2 hour period.

The first WOD was a circuit style with 7 stations – jumping pull ups + run + double unders + burpee long jumps + kb swings + run + wall balls + run to restart.

The second WOD was a burpee/box jump ladder. Run + 1 burpee + Run + 2 box jumps, then 2 burpees and 4 boxjumps, 3 burpees and 6 boxjumps…and up and up and up.

Full Workouts here.

Sooooo…let’s look at WOD-master Cam as the male example, at approximately 6ft and 190 lbs.

Now here is where the math gets tricky…

On average, 2.5 to 3 rounds were completed for WOD#1.

So if WOD-master Cam completed on average, 2.5 rounds his outputs would be:

per round:

• Work Performed: 17,222.13 ft*lbs
• Average Power Output: 19.1356 (ft*lbs)/sec

and therefore for 2.5 rounds:

• Work Performed: 42,022.0030ft*lbs
• Average Power Output: 46.6910 (ft*lbs)/sec

Now considering the WOD-master completed 16 WOD’s on Saturday, 8 of which were WOD#1, his totals for this were:

Using a 24kg Kettlebell and 20 lb Wall Ball.

• Jumping Pull Ups 60 (*8 WODS = 480 total)
• DU’s 60 (*8 WODS = 480 total)
• Burpees 120m (*8 WODS = 960 m total)
• Kb Swings 50 kb (*8 WODS = 400 total)
• Wall Ball 40 wall ball (*8 WODS = 320 total)
• Total run 300m (*8 WODS = 2400m or 2.4 km)

For WOD#2, on average people completed 8-10 rounds.

So if WOD-master Cam completed on average, 9.5 rounds his outputs would be:

9.5 rounds
Work Performed: 37,500.9350 ft*lbs
Average Power Output: 41.6680 (ft*lbs)/sec

Again, looking at the insanity that was…the WOD-master completed 16 WOD’s on Saturday, 8 of which were this WOD#2, and therefore his totals were:

Using a 20″ box…

• 1 Run 50m
• 1 Burpee, 1 rep
• 1 Run 50m
• 1 Box Jump 20″, 2 reps
• 2 Run 50m
• 2 Burpee, 2 rep
• 2 Run 50m
• 2 Box Jump 20″, 4 reps
• 3 Run 50m
• 3 Burpee, 3 rep
• 3 Run 50m
• 3 Box Jump 20″, 6 reps
• up and up the ladder
• 9 Run 50m
• 9 Burpee, 9 rep
• 9 Run 50m
• 9 Box Jump 20″, 18 reps
• 10 Run 50m
• 10 Burpee, 10 reps
• 10 Run 50m
• 10 Box Jump 20″, 11 reps

• 55 burpees (*8 WODS = 440 total)
• 101 Box Jumps 20″ (*8 WODS = 808 total)
• 1000 m (*8 WODS = 8,000 (8km) total)

So, the WOD totals:

WOD#1 (times 8 ) + WOD#2 (times 8 )

Work Performed: 336,176.0240 ft*lbs
Average Power Output: 46.6911 (ft*lbs)/sec

PLUS…

Work Performed: 300,007.4800 ft*lbs
Average Power Output: 41.6677 (ft*lbs)/sec

whew…for a grand total of:

Work Performed: 636,183.50 ft*lbs
Average Power Output: 44.1794 (ft*lbs)/sec

(He also ran over 10km in total!)

Are you working INTENSLY?

Disclaimer: I did not fair well in high school math. I used several online calculators and all my fingers and toes!

Finally, on a non-mathematical note! Big Shout Outs to the Hodge Crew. They came out for the final hours of Summer Solstice to cheer the survivors on. And biggie thanks to Brendan Hodge for the fantastic photos!

Workout

Complete max reps within 3 minutes at each of the following stations, for 2 rounds:

• Double Unders
• Anchored AbMat Sit ups
• GHD Back Extensions
• 2 minutes Rest