So one of the workouts last week got me thinking…  Oh boy…

Let me explain.  This CrossFitter F/26/172 is a beast, she regularly beats men in prescribed workouts, she back squats 200 for 5, military presses 85, fight gone bad 253, 9 kipping pull-ups in a row, heck she flipped the 400# tire 50 times and jumped through it 100 times in 21 minutes.  Come on.  She ran her fourth 400m run in 77.66 seconds (it was her fastest, somehow) she lamented that she wanted to run it in 70 seconds.  I in my training wisdom immediately when to skill training, complex plyometric routines, working on decreasing her cycle time in key power movements etc. 

Then I remembered Victoria (a member’s daughter who runs the 400m dash, in 56 seconds, yikes!) she’s F/15/123.  I ran to my biomechanics lab book actually thinking this could be cool.  Crazy I know.

A newton is a measure of weight counting gravity (Kilos x 10).  We can measure horizontal power in Newton Meters per second…

F/26/172 in 77.66 seconds: (10×77.4) x 400m / 77.66 = 3986 NM/s

F/15/123 in 56 seconds: (10×55.35) x 400m / 56 = 3953 NM/s

HOLY CRAP!!!

Their horizontal powers are nearly identical!  That’s crazy, isn’t it.  If our girl lost a meager amount of weight she could run a 70 second 400 quite simply, so simply.  Forget the complex plyometric routines, they are useful, but following the zone diet for a month would solve this problem without a great adjustment in the already effective training program!

Wanna try the zone yet?  How much vertical power are you making trying pull-ups?  If you wanted to get some more pull ups would zoning help this?  The answer is yes.

This Saturday 9am I’ll be going over methods to incrementally change your bad habits that will allow for either a zenith experience in results or a gateway in focus to spur on performance to new levels.  $10 or a CrossFit session (i.e. Unlimited CrossFit members have already paid for this, 2 and 3x/weekers either pay or trade one session in).

Clan Nerd Out.