We've had those rare individuals who have made it to 5 workouts in a row. We've also had those rare individuals who have come to a morning workout and then again to an evening one.
We have yet to have someone even dare to take the CrossFit Philly Tour. It's been talked about, it's been blogged about it, but we've yet to see it actually happen. Watch out because it might just happen today.
Dan M aka OC showed up for the regular 6am Old City workout this morning, busting on Sam, I might add for not being there. Then just as we're about ready to start the 9am Mt Airy workout in walks OC, grinning because he might pull out the tour today, and evereyone knows it.
10 Snatches R - 10 Snatches L (or High-Pulls) 20 Two-Arm Swings 20 Push-ups 9 Snatches R- 9 Snatches L 18 Two-Arm Swings 18 Push-ups Work by 1 all the way down to: 1 Snatch R-1 Snatch L 2 Swings 2 Push-ups.
Carnage doing pull ups and burpees at mile 23 of his marathon two weeks ago. Coached by no other than The Great One. Both Carnage and The Great One have requested challenge workouts to train for, if anyone else is interested in a challenge workout to train for please let us know.
Here's a WOD in their honor...
20 Pull Ups 1600m Run 50 Burpees 1200m Run 10 Pull Ups 800m Run 50 Burpees 400m Run 20 Pull Ups
More and more evidence in support of High Intensity Interval Training.
The Afterburn Effect Here's a study I looked at recently and mentioned at the last seminar I taught: ====Schuenke MD, Mikat RP, McBride JM.Effect of an acute period of resistance exercise on excess post-exercise oxygen consumption (EPOC): implications for body fat management.Eur J Appl Physiol 2002 Mar;86(5):411-7This group looked at the effects of circuit weight training on EPOC.The exercise routine consisted of three exercises (the bench press, the power clean and the squat), performed with 10RM loads as a circuit. The circuit was performed four times (i.e. twelve total sets) and took 31 mins.EPOC was elevated for 38 hours post workout (possibly longer as this was when the researchers stopped measuring). The duration and magnitude of the EPOC observed in this study indicates the importance of the role of high intensity resistance training in a fat loss program.====This type of information should go a long way in helping fitness professionals design and implement effective fat loss programs. It's not the workout - it's the effect of that workout on EPOC.I call this Afterburn - metabolic disturbance. Craig Ballantyne calls this Turbulence. but we're talking about the same thing - elevating EPOC to maximize caloric burn for the other 23+ hours per day. Is there much of a real world effect of burning 300 calories per workout (e.g. aerobic work) if I don't elevate EPOC?If we could elevate EPOC even an apparently insignificant 1/4 of a calorie per minute for the 38 hours that the study showed, then that 31 minute resistance training workout would burn X calories during the session plus an extra 570 calories over the next 38 hours. That becomes significant.In the past - fitness professionals and researchers have looked at how much fat is burned during the exercise session itself. This is extremely short-sighted.As my colleague Alan Aragon said: "Caring how much fat is burned during training makes as much sense as caring how much muscle is built during training."Think about that. If we looked at a weight training session that started at 9am and finished at 10am - how much muscle would we see built if we stopped looking at 10am? None.In fact - we'd see muscle damage. We could make the conclusion that weight training does not increase muscle - in fact it decreases muscle right? It's only when we look at the big picture - and look at the recovery from the session - that we find the reverse is true - weight training builds muscle.Fat loss training is the same way. Someone talking about the benefits of the "fat burning zones" or "fasted cardio" is a sure sign that the individual has stopped looking at the end of the exercise session. They have come to the conclusion that fasted, lower intensity steady state exercise burns the most fat and made a massive leap of faith to suggest it is best for real world fat loss.Using that same logic these same people would suggest avoiding weight training if you want to grow muscle.Take home message - focus on the Afterburn effect not just what happens during the exercise session.--ACPS - My question is - could we get ANOTHER EPOC boost if we train less than 38 hours later? Could we raise an already elevated metabolism further? These are the questions that keep me up at night.
Take 5 different weights and line them up in descending order. Starting with the heaviest weight, perform 15 snatches on the left side with all 5 weights. After each set of snatches alternate between 10 burpees and 10 push ups. Perform 15 snatches on the right side with all 5 weights. After each set of snatches alternate between 10 burpees and 10 push ups.
It would look something like this... 28kg 15 snatches left 10 burpees 24kg 15 snatches left 10 push ups 20kg 15 snatches left 10 burpees 16kg 15 snatches left 10 push ups 12kg 15 snatches left 10 burpees
Here it is, Dan's long awaited fitness test at CrossFit Philly. His homework assignment was to prep for 20 pull ups and 500 squats. The pull ups had no time limit but the squats needed to be performed in under 20 minutes.
While Dan fell short of 20 pull ups in a row by only 3, he completed his squats in plenty of time. He even did some burpees in between, finished his last ten with squat jumps, did a few more pull ups and then did a 1 minute plank, all with time to spare. Good work Dan!!
Additions of old and new to our Sea of Kettlebells. While the Kettlebell is not our only tool it is extremely practical for its efficiency and versatility in group workouts. The fluid transisition from one movement to the next with the Kettlebell is rarely seen with any other tool.
30 Two Handed Swings 30 Hanging Straight Leg Raises 30 Right Arm Swings 30 Blurpees 30 Left Arm Swings 30 Slam Ball 30 Hand to Hand Swings 30 Box Jumps 30 American Swings 30 Aligator Push Ups 30 Walking Swings 30 OH Walking Lunges 30 Lateral Walking Swings Right 30 Med Ball Cleans 30 Lateral Walking Swings Left 30 Knees to Elbows
February Challenge Workout
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Jumping Lunges
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Box Jumps
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Squats
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Walking Lunges
10 Pull Ups 10 Ring Rows 5 Pull Ups 5 Ring Rows 100 Deep In & Outs
30 Snatches Right 30 Thrusters Right Run 400m 30 Snatches Left 30 Thrusters Left Run 400m 30 Push Presses Right 30 Swings Right Run 800m 30 Push Presses Left 30 Swings Left Run 800m 30 High Pulls Right 30 Jerks Right Run 400m 30 High Pulls Left 30 Jerks Left Run 400m
May Challenge Workout
100 Box Jumps 100 Snatches, from the floor, alternating hands 50 Sit Ups 100 Med Ball Cleans, ball touches ground 100 Double Push Presses 50 Sit Ups 100 Ring Rows 100 Walk Over Push Ups
Greg's 12 Days of CrossFit Workout
1 Burpee Pull Up 2 Turkish Get Ups 3 Knees to Elbows 4 Wall Ball 5 KB SWINGS 6 Box Jumps 7 Push Presses 8 Med Ball Cleans 9 Double Unders 10 Jumping Lunges 11 Push Ups 12 High Pulls