Blog Archive

Slow and Steady: Does it really burn more fat?

How did this Myth come about?

What in fact happens in lower intensity exercise?

Wondering how come so many people out there still believe in this myth?

These are few questions that this article answers. But there is much more to it!

Written by our awesome Kinesiology Consultant Tony Leyland (aka The Prof).
Tony is a senior lecturer at Simon Fraser University in the School of Kinesiology.

“…This article will discuss the commonly held belief that long slow endurance workouts are the best way to lose weight.  If you have tried to talk some friends into CrossFit with the promise of improved body composition (in addition to all the other benefits) you may have heard this typical response. Of course many gyms have graphs up on the wall that are similar to the one shown below so it is understandable that many people harbour this misconception…”

“…So does slow and steady burn more fat?  The correct answer to this question is, as many things in health and fitness, a bit more complex than just giving a simple yes or no answer.  I know you have heard this before but it really does depend on a few things…mainly training intensity and duration of exercise.  Certainly the graph above (which as stated, is often on the walls of “Fitness World” type establishments) gives an inaccurate representation of the true picture…”

Click Fat Burnign Zone Myth for full article.

Ana.

Here is a really good synopsis of Chi Running. Please focus on the similarities rather than the differences of the Pose method of running.

Post thoughts to comments

What to expect from the Wednesday stretching classes?
Warm -ups | Stretching exercises | Mobility drills | Posture and Joint Stability drills and much more

• In order to help you plan ahead, each WED has a THEME assigned (view below)
• Learn and practice a self maintenance program tailored to perform safer and recover faster.
• In addition to the usual PNF,  3D or dynamic stretching exercises, for each Wednesday class you can pre-view here a carefully selected pre/post rehab and movement based video. The topic of these  videos will be reviewed in class and practiced together.
• You will always walk away feeling great!

THEME schedule - following preventative/restorative drills will be covered on selected days:

Feb 8 - Posture and Alignment revisited – Core Stability – Practice upper body resistance of rotation (view video below)

This week’s video drill for the class:

There will be one class this Saturday – 11 am. It’s a couples WOD and you can bring a partner or friend who doesn’t CrossFit to be your partner! Last year we had 25 couples do this workout, and it was a great vibe in the box.

Reminder – even if you aren’t paired up yet, show up and we’ll pair you up. Don’t be shy.

Party starts at 9 pm. Buy your tickets for you and your friends in the next couple days. $10. They will be $15 at the door.

Also, we still need people to bartend and work the door. Sign up for the door is on the bulletin board at the front entrance. For a bartending shift, contact Ana at [email protected] Free drinks for bartenders!

GYMNASTICS DAY!

We use to do this movement a lot more in the old days and it was always fun.
Time to play with it again!

L-sit to Handstand. Watch:

How it’s done:

– Do a L-sit
– Tuck your legs in
– Bend the elbow (here you are leaning with head forward and down)
– Get you hips on top of your shoulders (upside down)
– Straighten the legs up
– Press out of the deep handstand

You can try doing it slow and controlled or using momentum like Shep did last on video.
Make sure there are partners for spotting.

WOD:

AMRAP IN 20min of:
1 Rope Climb
10 Push Ups
15 V-sits
20 Box Jumps (24 inches guys/ 20 inches girls)

Jesse and I tested this on the weekend and it was awesome! Here are our scores:
Fancypants 8 rounds + 1 rope climb
Jesse was just short of 5 rounds (Vietnam aftermath…)

Who’s going to brake 10 rounds? Post your bets to comments!

Hope you enjoy it!
Cheers!
Ana.

As many of you know, the Open competition – the first round of qualification for the CrossFit Games – starts in just a couple short weeks.

There will be a meeting this Thursday at 7pm for anyone interested in participating.

The Open competition is a five week competition starting in February and going until the end of March. There will be one workout each week for five weeks. We’ll be programming the workouts into our regular week anyway, so since you’ll be doing the workouts anyway you might as well register for the Open (last year 35,000 people competed worldwide) and see where you stack up.

How it works is we can have as many people as we like registered on our team. OR we can even create two teams this year!! Then, if and when we qualify for the Canada West Regional competition (the top 30 teams in Canada West will advance), we’ll select our top three men and three women to compete for one of two team berths to the CrossFit Games in California.

This kind of format is perfect for a specialist like Vince. There are few people in the entire country who could keep up with Vince if there were a running/burpee/muscle up workout. Vince, we need you!

At the very least, come to the meeting, ask questions, listen to the details. The more people we can get on board this year, the better. You don’t have to be a crazy intense CrossFitter to take part. But your performance WILL improve with the additional incentive the Open creates.

Again: 7 pm Thursday the 9th.

TUESDAY:

Tech: Levers

Let’s practice front levers and back levers. For those who can’t quiet do the full thing yet, get your legs tucked in! Hold for 3 seconds at least. Use spoters!

These are a real test of core strength.

Wod:

HELEN

3 Rounds of:

* 400m Run

* 21 KB Swings

* 12 Pull Ups

Play hard!

Fancypants.