October 29, 2004

Friday 041029

Rest Day


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Alan Pagle joins the Muscle-up Club.

Posted by lauren at October 29, 2004 6:38 PM

Truth be told - I jumped from the bottom - so I don'tfeel like a full fledged member...but I'm trying!!!!!!!!!!

Comment #1 - Posted by: mcg at October 28, 2004 9:15 PM

Is this site for those who want to drop a lot of body fat? That's what I need to do. I LOVE this site (been a member since July 04), but have notcied that there's not a lot of cardio work in the WODs. I know that IF you do the exercises as RX'd, you'll be close to death, but aren't you supposed to keep aerobic activity like running, biking, etc. up for at least 25+ minutes to burn nasty fat? Someone give me the straight scoop, please...

Comment #2 - Posted by: Allen Lunn at October 28, 2004 9:48 PM

Alright Alan! Good work. Hey Lily, you're next.


Comment #3 - Posted by: Dan S. at October 28, 2004 10:11 PM


Great job on the muscle-up! Keep up the excellent work!

Comment #4 - Posted by: steven at October 28, 2004 10:24 PM

Great job Alan!

Comment #5 - Posted by: Matt G. at October 29, 2004 3:24 AM

Alan, nice job! :)

Allen, do a search for research on Tabatas and HIIT. You don't need to train for a long time to burn a ton of calories. I've never been leaner than on the WOD and I used to do hours of boring stationary cycling.

Comment #6 - Posted by: Paul Theodoerscu at October 29, 2004 3:43 AM


I agree with Paul. I have done both HIIT and endurance training. Both will burn fat, but, in my experience, HIIT works better. It also takes less time which is an added bonus. Also, for me, I maintained a lot more strength and muscle mass doing HIIT than the lower intensity endurance training.

Comment #7 - Posted by: brian_g at October 29, 2004 5:46 AM

Oops.. I forgot...

Good job, Alan!

Comment #8 - Posted by: brian_g at October 29, 2004 5:47 AM

Allen...keep in mind that what you're talking about (endurance exercise to burn calories/lose weight) boils down to briefly raising your metabolism, resulting in calories being burned off to maintain a temporary increase in metabolic rate. The problem? That increased rate falls off when the exercise ends.

Even more effective than that is to raise your base metabolic rate...and you do that by adding lean muscle. Lean muscle burns calories just sitting there...and even more when you do perform endurance work. Adding lean muscle = raising your base metabolic rate = increased non-exercise calorie expenditure (and even more calorie expenditure when you do exercise).

You'll also notice that CF stresses proper nutrition, which does wonders for dropping weight...even without long periods of endurance exercise.

Comment #9 - Posted by: Matt G. at October 29, 2004 6:34 AM

Alright Alan! Hope your gym is doing well (we met at the T.D. in August - I was the Shootfighting guy).

You guys are the reason I actually stopped buy this website (someone there wearing the shirt "CrossFit.com - It's like Cheating" I think).

I am eternally greatful. I hope there are many more m/u's in your future.

Comment #10 - Posted by: J Jones at October 29, 2004 8:21 AM

What everyone is saying is true, but let me give you an example of how the WOD does "burn nasty fat" as you said.
Tuesday's WOD (lunge, thruster, pu, KTE) took me about 37 min. I wore a heart monitor that gives me oodles of info and tracks my time. At the end, my avg HR was 135 and I burned about 738 kcal.
Wed. WOD (running and burpees) took me 35 min. and my avg HR was 150 and I burned 857 kcal.
The point, although Wed was a high aerobic day, I burned just a little more in calories than I did Tues. without specific aerobic exercise.
I, too, used to spin 2-3 times a week for an hour at a time and would burn about 1200 kcal each class. If I took the WOD out for an hour, I would be burning around 1700 kcal. So, I think if you stick with the WOD, you'll see the results you want and lots of LBM added as well!
Good Luck!!

Comment #11 - Posted by: Ron N. at October 29, 2004 8:23 AM

Ron...an excellent point.

Comment #12 - Posted by: Matt G. at October 29, 2004 9:02 AM

Allen - the idea that we need long slow endurance stuff to burn fat is based on the information that at a certain heart rate we access fat more than at other heart rates. So for a long time we were told that the higher heart rates weren't as good because they burn other things for energy than fat. What has been seen more recently is that even though this is true, when working at the more intense states, we burn a whole lot more calories (as per Ron's post) and we also set our metabolism up for an increased burn for somewhere between a few hours later to as much as 3 days so we keep on burning extra calories. In the end, the intense stuff burns more fat than the long slow stuff even though it initially burns more fat as the main energy source. (did I just confuse things more???)

Comment #13 - Posted by: Beth at October 29, 2004 9:44 AM

Thanks for the kind words. File under, "Blind squirrel finds acorn!" (as my corporations professor used to say!)
Not confusing, just good elaboration!

Comment #14 - Posted by: Ron N. at October 29, 2004 9:55 AM

Aren't you one of the Straight Blast Gym coahes? If yes, then keep up the good work!

In addition to all the great comments, I would also recommend downloading the free issue of "What is Fitness?" at the lower left corner of this web site, and also "CROSSFIT'S FOUNDATIONS" under WHAT IS CROSSFIT? The articles adress this isuue.

Comment #15 - Posted by: George Koupatadze at October 29, 2004 10:04 AM

Hey, all.

Thanks a ton for all the great advice concerning fat burning. I really appreciate it. Good day to you all...

Comment #16 - Posted by: Allen Lunn at October 29, 2004 11:49 AM

I've been experimenting with different warm-up routines (for before the WODs and these rest days) and found a set-up I enjoy. Its 3 rounds of a triplet of exercises that vary day to day.

Today's was:
3 rounds of-
30sec L-sit
15 dumbell swings, 40#
15 back extensions on the glut-ham

I try to pick an intermediate weight for lifts and a rep# that I can accomplish in 20-30sec; no rest b/w exercises or rounds. So the whole warm-up takes ~4:30. T & TH specifically include O-lift work. Variations are endless and can be adjusted to not overtax an area for any particular WOD.

Comment #17 - Posted by: jdg at October 29, 2004 11:53 AM

Alan - awesome!

To add to the comments about CF and fat burning, I have been doing the WOD as my primary training for a solid month now. My pants don't fit anymore, I am stronger, have more energy, and would estimate that I have lost 5-10lbs, none which was muscle. I think I am still larger then the average CFer (175lbs?),I am at ~205 now, but as I continue to improve, I think I will be able to lean out at 190-195. I plan on picking up the Zone book this weekend and really focusing on my diet as well. That is just my personal experience with CF thus far...


Comment #18 - Posted by: Murph at October 29, 2004 2:37 PM

On a point related to Allen's (above),is Crossfit an effective substitute for an aerobic conditioning program (endurance and heart-health)?

Comment #19 - Posted by: Marka at October 29, 2004 4:30 PM


CrossFit is a complete strength & conditioning program. In brief, it hits all three metabolic pathways: the phosphagen (under 10 seconds of effort--think extreme power), the glycolytic (10 seconds to 2:00 of effort--think 400m dash), and the oxidative or aerobic (over 2:00 of effort at low/medium intensity).

As has been pointed out in posts above, I highly suggest getting your hands on the free CrossFit Journal titled "What is Fitness?". You can find it here:


Also, I'd get involved and start asking questions on the message board here:


Hope this helps.


Comment #20 - Posted by: Mike Minium at October 29, 2004 6:18 PM

went to the park with lisa this am for a circuit-type workout. for time:
run 800m
30 pullups
30 DB snatch (50#)
30 OH lunges (50#)
30 pullups
30 DB swings (50#)
30 box jumps (15 @ 20", 15 @ 36")
60 side bends (50#)
run 800m
time = 35:07

Comment #21 - Posted by: JC at October 29, 2004 7:33 PM

Read back issues of the Crossfit journal - they specifically address the ?s you asked. "Metobolic conditioning", what about cardio"

Comment #22 - Posted by: Jeff K at October 30, 2004 3:49 AM

Thanks everyone...
....but like I commented, I'm still working MU, I consider myself a member of the 'wannnabe club!!!"
Jeremy -I remember you...I always read your posts
George - Yeah, we have a Gym in Berkeley


Comment #23 - Posted by: mcg at November 1, 2004 11:24 AM
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