WOD
Clean, Push Press, Push Jerk, Split Jerk
1-1-1-1-1-1-1-1-1-1 REPS
Trainers Notes: Do all four moves at one time with out letting the bar drop. Rest as needed between sets. Work up to your PR.
The goal here is to work to your maximum reps. Make sure you do not use to heavy a load on the first few rounds.
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Good Luck.
MYTHS EXPOSED CONTINUED
THE MYTH: LONGER EXERCISE SESSIONS EQUAL BETTER RESULTS
THE TRUTH: Running for an hour straight is a great calorie burner and will undoubtedly help runners shed pounds. But you might actually accrue more fitness and fat loss by occasionally breaking that hour-long workout into two half-hour runs or three 20- minute sessions, says kinesiologist Greg McMillan, an online coach at mcmillanrunning.com. “A person may run at a harder pace if tackling two shorter runs instead of a single longer one,” says McMillan, “so the cumulative calorie burn could be greater.” A study in the Journal of Applied Physiology found that healthy men who performed two separate 30- minute aerobic sessions burned more calories postworkout compared with a single 60-minute trial. McMillan often prescribes same-day split sessions to help his clients overcome time constraints and boredom, and accumulate the same training volume with less injury risk. He suggests doing a steady-pace, moderate-intensity run for one session and a more intense calorie burner, like interval training or hill running, the second time. Conversely, try a high-intensity morning run followed by an after-work weight-training session.
THE MYTH: YOU CAN’T OVERCOME YOUR GENES
THE TRUTH: Yes, some people are more predisposed to have a slower metabolism. Others put on weight more easily or carry extra pounds in certain areas. Even so, staying slim is not a hopeless battle. You can outsmart your genes and maintain a healthy weight. Case in point: A 2009 Finnish study published in the International Journal of Obesity tracked 16 same-sex twin pairs (chosen because they had the same genetic makeup) for decades and found that the twin who had been more physically active over a 32-year period accumulated 50 percent less belly fat than the twin who didn’t exercise. The takeaway? By exercising regularly, you’re already a step ahead in winning the battle against the bulge.
THE MYTH:
KEEPING IT OFF IS THE EASY PART
THE TRUTH: Many people think maintaining weight loss is easier than losing it in the first place. But a 2008 study in the Archives of Internal Medicine proves you have to be diligent. The researchers discovered that overweight subjects who had slimmed down over two years required an average of 40 minutes of exercise per day just to sustain a loss of 10 percent or more of their initial body weight. And that was in addition to closely watching what they ate. Those who committed less time to sweating it out or none at all were more likely to be back where they started. “Weight loss is not something that happens and then you’re done with it,” says McMillan. “That’s why quick-fix programs hardly ever work long term.” To stay motivated after you drop pounds, join a running group, sign up for cooking lessons, or splurge on a trainer who can refresh a stale exercise program.
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