Power

What images does the word "power" conjure in your mind?  Power is one of the core attributes we strive to develop at CrossFit Mount Olympus.  We define power according the physics equation:

Power=Work/Time

Work=Force x Displacement

Steve generates A LOT of power hitting a 24-inch box jump!

Basically, moving a greater mass a greater distance or in a shorter time generates greater power.  Today we will play on the rowers, see how much power you can generate.  The standard unit of power is the Watt, which displays on the Concept 2 Rower.  See how much power you can generate while maintaining constant speed.

Today's Workout

3 rounds of:

750 meter row
7 Handstand pushups
30 Situps

Today's Endurance Workout

Tempo 85-95%

Wait at least 3 hours after the main workout, then do ONE of the following:

Swim: 1000m/y total:  first 500m/y at 85%, then pick it up to 95% on the last 500m/y

Bike: 20 miles total: at 85% for first 10 miles then pick it up to 95% on the last 10 miles

Run: 10k total: at 85% for first 5k then pick it up to 95% on the last 5k

Row: 3000m total:  Row first 1500m at 85%, recover 1min, then go at 95% for second 1500m