Workout of the Day (WOD)

Friday 10/22/10



Start with a 500 Meter Row

5 Rounds

10 Pull Ups

20 Push Ups

Finish with a 500 Meter Row


I’ve had some questions on weight loss, calories burned and exercising.  Losing weight is simple math, you must burn more calories than you eat.  Exercise will help burn calories, build muscle, and improve your overall fitness and health. Weight is lost through diet. If you lose weight while exercising, it's because you are burning more calories than you are consuming. So you need to be aware of what and how much you’re putting in your body.  You can't achieve your weight-loss goals by only worrying about the calories you burn exercising.  If you more than replace all those calories the next time you snack or sit down to a meal, you won't lose weight.
Calories Burned Doing CrossFit
CrossFit is an exercise regimen that uses short, intense workouts to build what we call "functional fitness," or skills that will help you lift heavy objects, improve at sports or do other everyday tasks more effectively. CrossFit workouts are much shorter than most traditional workouts, but their intensity gives them a high calorie-burning capacity. Your body will continue to burn calories at a higher rate after a CrossFit workout because of the variety of muscles you are working.  The exact number of calories you burn in any particular workout will vary based on your physical abilities, weight and aerobic capacity. However, CrossFit workouts are intense workouts that have many calorie-burning advantages, despite the fact that most of these workouts last fewer than 20 minutes.
According to Tony Leyland, a kinesiology professor at Canada's Simon Fraser University, high-intensity workouts such as CrossFit burn more calories than moderate workout because the metabolic boost you get from the intensity of a CrossFit workout lasts for hours after you work out, meaning your body continues to burn calories at a higher rate even after your 20-minute workout has ended.  Additionally, the muscle mass that you build in CrossFit is additionally beneficial as well - a pound of muscle burns 30 to 50 calories a day at rest, while a pound of fat burns only three calories a day.
When starting CrossFit, calorie-burning shouldn't be your only goal. If you focus on more concrete goals such as doing a pull-up, improving your running times or increasing the amount of weight you are able to lift, you will improve your overall fitness and endurance levels, which will allow your body to perform more calorie-burning activities in a day. This will help you to begin to lose fat and build muscle over time.
So how many calories does your workout burn?
So there have been tests done on the workouts to see what the calorie expenditures were; we have seen that most of the workouts burn 500 - 750 calories in just 15 - 25 minutes. How many calories does other workout burn?
Weight lifting for 60 minutes: 200-250 calories
Eliptical Trainer for 30 minutes: 300-400 calories
Running for 30 minutes: 500 calories
Aerobics class 60 minutes: 450 calories
There are a few examples of workouts that most people do. I don’t know about you, but I personally would not want to spend that much time doing those types of workouts and not even get the same burn. You also are only working a few aspects of fitness in running, weightlifting etc. In CrossFit you are working ten aspects of Fitness:
1.Cardiovascular/ Respiratory Endurance
Last but not least . . .diet.  You will never achieve your health goals without making sure that what you eat is in line with those goals as well.  Meaning you can’t workout four to five times a week and think that justifies sitting down each night with beer and a bag of skittles.  There are hundreds of diets out there that you can try.  CrossFit in general recommends the zone or paleo diet.  We personally, meaning Erin and I, do not endorse any one specific or particular “diet.”  What we do recommend however, is a lifestyle change which includes being conscience of what you put in your body.  We suggest that each person do what works for them as long as they make it a permanent part of their life forever.  For those that need a little more guidance, what we suggest falls somewhere between real life and the paleo idea.  This includes natural foods, such as non processed or packaged or prepared meals.  A lot of baked chicken, fish, and meat, fill your plate with veggies, (not smothered in butter and salt).  Snack on fruits, vegetables, almonds.  Try to cut out regular sodas, drink water as much as you can.  Limit eating out as much as possible.  The truth is, we know how difficult it is to eat healthy with a busy lifestyle.  The key is to make these changes a permanent part of your life so that you are not “dieting.”  It’s just what you do and as routine as brushing your teeth.  Baking a chicken breast takes 20 minutes – Probably just as long as it takes to drive to the nearest fast food joint.  However, when your done eating your chicken you won’t feel as bad, plus if you cook more than one piece, you have lunch, dinner, or snack for the next day as well.

I will likely re-post this a few times a year or put it permanently on our website for info.  I'll post Zone and Paleo Dieting information in the weeks to come.


Today's Workout

Tomorrow's Workout