WOD (see below)
A great day on Monday. The girls who missed the 3/13/10 work out.
Loving it outside. Summer in Calgary in March. Great job!!
For this work out you are going to do the SoCal (Southern California) Sectionals WOD 3
Workout 3 “Six Max Efforts”
Overview. This WOD is composed of six different individual events, each done for max effort. You will have 3 minutes for each event to complete your max effort, followed by 3 minutes of rest (when you move from one event to the next). You will be ranked in each event individually, earning you 6 independent scores. Your total score for this WOD is the cumulative rank of all 6 scores. For example, an athlete that is ranked 1 in all six events will get a score of 6, and will be ranked in first place for this WOD.
Event 1: Row – 3 minutes – max calories
3 min rest
Event 2: Deadlift (275#/185#) – 3 minutes – max reps
3 min rest
Event 3: L-sit – accumulate as many seconds as possible in 3 minutes
3 min rest
Event 4: Overhead Squat (95#/65#) – 3 minutes – max reps
3 min rest
Event 5: Pull-ups (chin over bar) – one max effort without coming off the bar
**must begin pull ups within 5 seconds of the start**
Rest begins when you finish your pull-ups until start of run (6 min after start of pull-ups)
Event 6: 800m Run for time
MYTHS CONTINUED
THE MYTH:
WEIGHT LIFTING WILL ONLY BULK YOU UP
THE TRUTH: Many runners blow off weights for cardio—a bigger calorie burner. They’re also afraid of getting bulky while trying to slim down. But Vazquez, who lost 65 pounds with the help of strength training, says runners who want to slim down need to pump iron. “It makes you stronger and builds endurance,” says Vazquez, “so you can run longer and harder, burning more calories for weight loss.” Since muscle is denser than fat, you’ll also shave inches off your body and look leaner. Plus, cutting calories can lead to losing lean body mass, and weight lifting helps preserve muscle, which is more metabolically active than fat. “It takes extra calories just to keep muscle,” says Vazquez. In fact, studies suggest strength training may boost resting metabolic rate by as much as seven percent. And you don’t need to live at the gym to get results. A 2009 study found just 11 minutes of weight training three times a week will boost daily energy expenditure.
THE MYTH:
RUNNING ON EMPTY IS A SMART WAY TO BURN EXTRA FAT
THE TRUTH: In theory, because your blood sugar and muscle carbohydrate levels are low after an overnight fast, running before breakfast forces your body to use fat as its main fuel. “But exercising on an empty stomach is like trying to run your car without gas,” says Stoler. “You need carbs in your system to start your engine and to keep it going strong to burn more total calories.” Not only do muscles prefer to run on carbs, but so does your brain. “Exercising with brain fog reduces intensity and increases injury risk,” says Stoler. She suggests fueling up with 100 to 200 calories (of easily digestible carbs like fruit juice, yogurt, or dried fruit) about 30 minutes before a morning workout. “This also cuts down on postexercise hunger and curbs overeating,” she adds.
THE MYTH: YOU CAN SPOT-REDUCE FAT
THE TRUTH: Many runners spend too much of their gym time doing a bazillion crunches in pursuit of rock-solid abs or banging out hundreds of reps on the inner and outer thigh machines to melt away stubborn fat pockets. But the only way you can spotreduce is with liposuction. “When you exercise, your body taps into energy stores from everywhere, not just one place,” says exercise physiologist Pete McCall, a trainer certified by the American Council on Exercise. McCall adds that by overexercising one area of your body, you raise the risk of suffering an injury. “It’s good to have a strong core, but too many crunches can overtighten abdominals and lead to back problems.” McCall suggests targeting a particular body part no more than three times a week, and focusing on a balanced full-body program. “This will help create a calorie deficit, and ultimately that’s the only thing that’s going to slim those thighs and trim your belly.”
The Burning Question: Just how many calories did that workout torch? Many of us think running burns 100 calories per mile—but this is only true if you weigh 139 pounds. To calculate your burn per mile, multiply your weight in pounds by .72. A 175-pound runner burns 126 calories per mile; a 120-pound runner burns just 86. And if you run faster, you don’t burn more calories per mile–but you do burn more per minute. The number this formula yields is your “gross” calorie burn. But it can be deceptive: Even if you didn’t run at all, you’d still burn calories. A 150-pound person burns about 68 calories an hour doing nothing. This is your basal metabolic rate, or BMR. When you subtract your BMR from your gross burn, you get your “net” burn. If you’re trying to maximize your burning e# ciency, compare the net burn per minute of various activities. Walking burns far fewer calories per minute than running because it doesn’t require as much effort. But cyclists can go so fast that air resistance becomes a factor. Thus, cycling 24 mph burns much more than double the calories of cycling 12 mph. Below is the gross calorie burn per mile and net calorie burn per minute of various activities. As noted, it’s the second number that gives the truest picture of an activity’s calorie-burning efficiency—that is, how to get the max from the minimum time investment.
Running 5 mph (12:00 pace) Gross Calories Burned Per Mile: 108 Net Calories Burned Per Min: 7.87
Running 10 mph (6:00 pace) Gross Calories Burned Per Mile: 108 Net Calories Burned Per Min: 16.87
Walking 3 mph (20:00 pace) Gross Calories Burned Per Mile: 85 Net Calories Burned Per Min: 3.12
Cycling 16 mph Gross Calories Burned Per Mile: 18.57 Net Calories Burned Per Min: 3.82
Cycling 23 mph Gross Calories Burned Per Mile: 36.2 Net Calories Burned Per Min: 13.35
Swimming 2.56 mph (1.46 mins/100) Gross Calories Burned Per Mile: 330 Net Calories Burned Per Min: 12.95 *activity for 150-pound person
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