October 29, 2004
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!!!!!!!!!!
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...
Alright Alan! Good work. Hey Lily, you're next.
Great job on the muscle-up! Keep up the excellent work!
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.
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.
Oops.. I forgot...
Good job, Alan!
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.
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.
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!
Ron...an excellent point.
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???)
Thanks for the kind words. File under, "Blind squirrel finds acorn!" (as my corporations professor used to say!)
Not confusing, just good elaboration!
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.
Thanks a ton for all the great advice concerning fat burning. I really appreciate it. Good day to you all...
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.
3 rounds of-
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.
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...
On a point related to Allen's (above),is Crossfit an effective substitute for an aerobic conditioning program (endurance and heart-health)?
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.
went to the park with lisa this am for a circuit-type workout. for time:
30 DB snatch (50#)
30 OH lunges (50#)
30 DB swings (50#)
30 box jumps (15 @ 20", 15 @ 36")
60 side bends (50#)
time = 35:07
Read back issues of the Crossfit journal - they specifically address the ?s you asked. "Metobolic conditioning", what about cardio"
....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