CrossFit Sydney "Chasing the Power Ratio"

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CFHQ WOD

Run or Row
10km

record time taken


ENDURANCE WOD

Choose ONE of The Following Sports:

To be done at 85% of best time for the given distance or at RPE

Swim: SC: and LC: 500m, U: 1000m
Bike: SC:12m, LC: 25m, U: 30m
Run: SC: 5k, LC: 10k or 10m, LC: 13.1m
C2: 8k

STRENGTH WOD

Back Squat
83%x3x5

Snatch DL
110%x3x3

Push Press
805x5x5

Pull Ups strict
6-8-10 reps x2

Weighted Sit ups
3x10



Chasing the Power Ratio

Why we train to maximize the Power to Mass Ratio.

Power = Work/Time
Work = Force x distance

Power involves more then just this formula entails. Power is functional strength expressed in terms of acceleration, execution time or velocity in a given motor skill or kinetic chain rather then isolated exercise. Power is to generate/apply force, which requires other key areas of agility, speed, reaction and range of movement.
Increasing Power means to increase other areas of motor skill and kinetic movement such as relative strength, speed, agility and range of movement. The training of these key factors goes together to increase both Aerobic and Anaerobic capacity by focusing on the interrelated Energy Systems of the Phosphagen and Fast & Slow Glycolysis.
Regardless of your Goals increasing your power ratio will aid competency in movement and performance.