Cape CrossFit

Workout of the Day

Front Squat 1-1-1

then

As quickly as you can, perform 3 rounds of:

• 20 Wall balls 9/6kg
• 20 Box jumps 60/40cm
  

Post weight and time to comments.



FRAN Challenge Results Reloaded

Two weeks ago, we had the Finals of the FRAN challenge. The impressive results was a 28% improvement in time - on average. Again, great job! However, in hindsight, this improvement was NOT calculated in the best way possible. Here is why:

• What we did: We took the time of improvement as a percentage from the original time. So if someone needed 10 minutes to complete the workout in April and 7 minutes to complete it in June, the improvement would be 3 minutes and thus 30%. The problem is that the improvement is always less than 100% as there is always a minimum time that is needed to complete the workout. Just going through the motion as quickly as you can for Fran would be no less than roughly 90 seconds. So even if you drop your time from 10 minutes to 90 seconds - albeit being an ungodly effort - that would "only" be an improvement of 85%.
• What we should have done: Display the improvement of "power output". The improvement of power (P) is [P(june)/P(april)] - 1: Power (P) = Force (F) * Distance (D) / Time (T). F is the the load (weight on barbell and bodyweight) that has to be moved in the workout and is close to constant, because everybody used the same weight on both workouts and weighed roughly the same. Same goes for D, the distance the load was moved in the thrusters and pull ups as the range of motion was pretty much the same. The only variable then is time. Punching this into our formula for improvement, we get [P(june)/P(april)] - 1 = [[F*D / T(june)] / [F*D / T(april)]] - 1 = T(april)/T(june) - 1. So by this formula, if you needed 10 minutes in April and 7 in June, your improvement was: 10/7 - 1 = 0.43 or 43%, and if you improved to 90 seconds: 10/1.5 -1 = 5.67 or 567%, which is a more appropriate assessment of the situation: If you go from an average time to trashing the world record (around 2 minutes) by a margin, you better notch up your performance by a few hundred percent.

Ultimately, improvement of our power output is what we aim to improve through our workouts and thus it makes sense to measure our success with it. So in future events, we will display the improvement in improved power. No worries for the FRAN results though, as the rankings for best improvement have not changed. Here are the results by power output:

Women's improvent: 1. Janie (49%), 2. Michelle (42%), 3. Charlotte (32%), Kerry (28%).

Men's improvement: 1. Ben (142%), 2. Bernard (96%), 3. Anton (8%), 4. Wayne (3%).

Average improvement: 50%!!!