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Entries in Jackie (2)

Friday
Jun042010

Saturday June 5, 2010

Nice lunges Nolie!

 

*C.A.T. double day

 

WOD (C.A.T. DD WOD #1)

"Jackie"

For time:

- 1000m Row

- 50 thrusters (45lb bar)

- 30 pull-ups

 

Finisher

- 20 unbroken GHD sit-ups  x 3; rest as needed

 

C.A.T. DD WOD #2

A. OHS 3 x 10

B. Squat snatch 1-1-1-1-1-1; rest as needed

 

Post results and thoughts to comments.

Wednesday
Feb032010

Thursday February 3, 2010

Suzanne in the middle of a T2B rep.

For all you ladies out there doing chronic cardio to burn those extra calories, here's an interesting study.  The results most likely can be transferred over to men also.  

Objective:

  To determine the effects of a 15-week high-intensity intermittent exercise (HIIE) program (compared to a steady state group) on subcutaneous and trunk fat and insulin resistance of young women.

Results:

Both exercise groups demonstrated a significant improvement (P<0.05) in cardiovascular fitness. However, only the HIIE group had a significant reduction in total body mass (TBM), fat mass (FM), trunk fat and fasting plasma insulin levels. There was significant fat loss (P<0.05) in legs compared to arms in the HIIE group only.  

Read the full abstract here

What can you take from this?  You DO NOT need to spend hours doing cardio when you get the same cardiovascular fitness results from shorter bouts of exercise, plus other health markers improve such as body mass and that ever so important hormone, Insulin.  Remember, the one we are trying to make sensitive through our Paleo diet this month.  Insulin sensitive means more efficiency at metabolizing fat.  Sounds like Crossfit!  Sounds a lot more fun than 2 hours on a treadmill!

Here is another excerpt from a doctor with tons of research on his blog about exercise.

 "Even though a person burns fewer calories sprinting on and off for five minutes than she does running for 30, she will still lose more fat and gain more muscle sprinting because of the metabolic shift that type of training produces. "

Read more about his strategies on fat loss here

 

*C.A.T. double day

 

Reg class WOD / CAT WOD #1

Snatch Complex

7 rounds for time of:

- 7 power snatch (95/65)

- 7 snatch balance

- 7 OHS

 

C.A.T. double day WOD

"Jackie"

For time:

- 1000m row

- 50 thrusters (45lbs)

- 30 pull-ups

 

Post scores and thoughts to comments.