Kyle Post Anaerobic Training
By Kyle
The Cardio Myth
I know you are out there. You have been doing CrossFit for a number of months now, you have seen results, you feel the change, yet you are still clinging on to your old ways. Half the week you are in the box hitting it hard, the other half you are out on the streets, running for miles, trying to loose those extra ten pounds.
The 3-20 minute workouts in class surely can’t be enough! You need to do more, some good old fashioned cardio…WRONG.
This “High Intensity” anaerobic training is much more effective for weight loss than old fashioned LSD (long slow distance). The mechanism behind it is one exercise geeks call EPOC “excess post exercise oxygen consumption”, essentially the anaerobic training stimulates your metabolism so much that you are burning calories for many hours after your workout (upwards of 48 hours according to some studies). Oxidative training (aerobics) does not create nearly as impressive an oxygen debt, and therefore does not burn calories as effectively, not to mention that oxidative training ages you faster (more about that in a later post), and is boring. Besides, who would you rather look like?
Workout:
Rope Climb Races!
3 chances to find your fastest ascent.
Advanced go legless.
Intermediate use foot hold technique.
Technique instruction for beginers.
Deadlift
3,3,3,3,3
AMRAP 15 Min
5 Clapping Pull Ups
7 Chest Slap Push Ups
9 KB Swings (2 Pood/1.5 Pood))
SO… I will be the first to admidt that i am a slow beginner, a slow burner, a clinger to the old ways …. I stand back and think too much. I involve way too many variables in my equations of what makes me happy. But, and the big butt, is that yesterday, i showed up to a 10AM class, and for the first time i think, in a long time, i gave into the WOD, the whole thing was under ten mintues long, but i almost died(i swear), and this morning at the crack on dawn, i went out to water the garden, and do some basic stuff, and i think i was still burning calories from yesterdays’ workout, i was sweating by the time i came in from twenty minutes of doing gardening stuff…. So, Kyle, i think i may be seeing the light…long cardio workouts are soooooo…yesterday….tommorow i will be there to see what happens again…
so why the hell did i just do a 46:19?
that would be the crack OF dawn, not the crack on Dawn…
Well the guy on the left has probably been using the old fashioned LSD. Ive ridden my bike for years and only after joining CrossFit did I actually lose significant weight. Happy Girl.
I cant wait to hear more about this.
Gotta prepare for a 40 Minute Murph by doing a longer workout. You need the extra time to prepare yourself mentally. WOOOHOO MURPH SUNDAY!
I totally agree. As most distance running coaches say, “Long slow distance makes long slow runners”
Two really funny observations:
#1 I pretty sure the skinny fellow is a racewalker, something we can all make fun of together
#2 The big dude on the right is none other then convicted and admitted drug cheat Dwain Chambers. He is currently on a lifetime Olympic ban, and had his 100m European Record taken away. Not the best poster child for clean, elite fitness.
Kyle, Are you sure the dude in the white tank can’t Back Squat 400# and Run a 6 Min Mile?
He looks like a rockstar…
Hey everyone, I have to work on Sunday from 9-5 so i will not be there to do murph. Dont let that stop you. Come in and do it or wait till next Sunday.
Why for my post moderated?