Monthly Archives: November 2008
This one is fun
November 24, 2008
Three rounds for time of:
21 Knees to elbows
21 Kettlebell swing, 1.5 pood
21 Push-ups
21 Box Jumps, 20″ Box
21 Back extension
42 Walking Lunges
BURPEE CHALLENGE: Day 62
Burpees to date = 1,891
Yesterday we started a week focusing on CrossFit, High Intensity Interval Training vs. endurance training or what is commonly known as “cardio” exercise. If you have done even one CrossFit workout you know you don’t have to ask where the cardio is, but you may still wonder if you are doing enough. Hopefully the result of this week will be a better understanding of why too much cardio work is actually holding you back from achieving your goals.
ARTICLE: Steady State Cardio VS. High Intensity Interval Training (HIIT) – Part 2
“One beneficial aspect of HIIT that most trainers forget to mention is that HIIT may actually suppress your appetite, while steady state cardio might increase appetite…
…additional research has continued to support the efficacy of HIIT for fat loss and fitness, not to mention that it is one of the most time efficient ways to do cardiovascular training.” [link]
- Tom Venuto
Day of Rest
November 23, 2008
REST DAY
BURPEE CHALLENGE: Day 61
Burpees to date = 1,830
I was a cardio junkie at one point in my life. In college I ran with the cross country team to “get in shape” for the upcoming track season. What good did 70+ mile weeks do for me? Not much. I got skinny, added no muscle (probably lost some) and was essentially beaten to death before the track season even started. But running mile after mile was the way we were supposed to train. Right?
When one of my kids decides to run track or cross country, I will be “that parent”. The coach will hate me because I will challenge him head on about his out-dated, ineffective, no thought involved training “program”. Unless he understands how to incorporate HIIT into the training and saves the kids’ bodies for race day while building strength and stamina with intense interval workouts.
This week on the site we will be exploring how CrossFit methods are being adopted and changing endurance and fitness training programs as the results continue come in. This is great information to know and think about whether you are training for a triathlon, half marathon or just for general fitness.
ARTICLE: Steady State Cardio VS. High Intensity Interval Training (HIIT)
A HIIT session involves a warm up period, several short, maximum-intensity efforts separated by moderate recovery intervals, and a cool down period. The period of alternating effort and recovery intervals typically lasts a total of 15 minutes.”[link]
Happy Saturday
November 22, 2008
6 Rounds for time
Run 200m
10 Burpees
30 Squats
BURPEE CHALLENGE: Day 60
Burpees to date = 1,770
Remember that Saturday is now a two class day, 8am and 9am.
How your arms feeling?
November 21, 2008
For Time:
7-5-3 Shoulder Press
7-5-3 Push Press
7-5-3 Push Jerk
21-15-9 Pull-ups
BURPEE CHALLENGE: Day 59
Burpees to date = 1,711
The ecstasy of thrusters
I love fat!
November 20, 2008
21-15-9
Squat Cleans 135/95
Push-ups
BURPEE CHALLENGE: Day 58 (Burpees to date: 1,653)
ARTICLE: The Definitive Guide to Fats
A few fats, including but not limited to trans fats, deserve every bit of disparagement they get and then some. However, we feel for those other little guys in the group. Many of them are, assuredly, a good lot, and we’d like to put in a good word for them.
Fats are compounds of carbon, hydrogen and oxygen atoms that exist in chains of varying lengths, shapes and orders. They’re one of the vital nutrients required by the body for both energy and the construction/maintenance of “structural” elements, such as cell membranes.
