« Rest Day | Main | »

January 05, 2009

Comments

Amanda

Row: 1.79
Back Squat:
5 @ 75#
5 @ 85#
5 @ 95#
5 @ 105#
F @ 110#

yeti

2.5 row.
225/245/265/275/285.

Chad

Forgot to get row info.
205/215F/205/215/225

W^3

225/225/225/245/245
1.59 power ratio
348 W
218.6 = bw

RobW

245/265/285/295/305.
2.3 on the rower.

jessica

bw: 142, 280 watts = 1.9 power ratio...
110/120/130/140F
it truely sucks coming back. i'm never going to go that long again without doing something.

Tommy

2.14 power ratio
185/205/225/225/235

Andrew

1.64 power ratio @ 154 pounds

115/135/140/145/160

curses. Upon further review it's *not* a PR.

gerry

225/245/265/275/275

2.04

Thomi CFVB

1.7 power output
ended out at 150 x 5 .. need to go up.. prob like 165 at least. power of salmon!!!!!!!

Yeti

For those wondering why we used the 500m row power output, here is a decent yet somewhat confusing article:
http://www.concept2.com/us/commercial/crossfit/CFIT_Dec06.pdf

One watt (W) is the rate at which work is done when an object (m) is moving at one meter per second (s) against a force of one newton (N).
1W=1(N x m)/s.
One newton is equal to the amount of force required to give a mass of one kilogram an acceleration of one meter per second squared. 1N=1(kg x m)/s2.

An equivalent we are more likely familiar with is horsepower. 1HP=745W.
So, if you can achieve 745W during the 500m row you are a horse.

The power ratio of Watts divided by bodyweight gives you an idea of your overall pound-for-pound power relative to each other. Two rowers, each with a 400W row, one at 200lbs and the other at 150lbs, will finish at the same time on an indoor rower. However, put both rowers on water where they are forced to pull their own bodyweight, and the 150lb person will finish first--better power to weight ratio (2.66 vs 2.00).

The comments to this entry are closed.

Contact us

  • If you have any questions please email me at thomi@crossfitvb.com

Location

  • We are located at 217 First Colonial Road, Suite #106, Virginia Beach, VA. 23454. From route 264 get off at the First Colonial Road South exit. Cross over Virginia Beach Blvd and we are in the office/warehouse park on the right. If you go over railroad tracks then you went too far!

About us

  • We were the first dedicated crossfit facility in the hampton roads area!!!!! Personal instruction as well as group classes are available. First responder and military discounts apply. We are passionate about Crossfit, working out, and living a healthy lifestyle. Our enthusiasm is evident in the way we conduct our business, live our lives, and treat our clients. We have a sincere desire to improve the quality of our client’s lives. Physical health spills over into all other facets of our lives. When you look, feel, and perform better, it shows in everything you do. Please feel free to contact us with any questions or comments. Thanks!