This month’s primary focus will be on sprinting, running and sled work. There will be a lot of shorter distance higher speed running and sled work at various weights. We will do a lot of shorter distances sprints and we do so because of the many benefits it has. It is very important to not neglect the long slow distance work but the majority of running should be at a higher pace. The benefits of sprinting include greater fat loss, increased work capacity, improved glucose metabolism, and etc. This week’s article will give you the cliff notes on some very interesting studies examining the effects of sprinting versus long-slow distance.
The first study examines the difference between running for 30min daily versus running for 60min and how it affects weight loss and cholesterol levels. 21 males ran for 30min per day and 22 males ran for 60min for 11 weeks. Both groups ran at +70% of their Vo2max. The researchers estimated that the higher dose group (60min) would "crush" the moderate dose (30min group) but that did not happen. The moderate exercise group saw very similar improvements compared to the high exercise group in LDL’s, HDL’s, insulin sensitivity, VO2max and weight loss. The 30min group lost 82% more fat than what the researchers predicted. This shows that more is not always better when it comes to exercise.
A group of French researchers measured the effects of exercise intensity and how it affected the appetite of obese children. 15 obese adolescent boys where tested on two different occasions where they exercised until they had burned 350kcal. The researchers then tracked how much they ate during the rest of the day. One of the sessions the boys rode an exercise bike at 40% of their VO2max (low intensity) and in the second session the exercised at 70% of their VO2max (higher intensity). The subjects were instructed to eat until they were full. There was a significant difference between the groups and the high intensity exercise group ended up consuming less food at lunch and dinner. The higher intensity group automatically had a decreased appetite throughout the day which could potentially help them with weight control.
The third and last study examined what effects short sprints have on VO2max (body’s ability to utilize oxygen) compared to longer distance work at a slower intensity. The subjects were divided into two groups where one did all-out sprints for 30sec for 4-6sets with rest in between while the other group ran for 30-60min at 65% of their VO2max. Both groups did this 3 times per week for 6 weeks. The results in-between the two groups where very similar. Both groups increased their VO2max, decreased body fat, increased lean mass, and both groups improved their 2000m time trial. So if both protocols created positive and similar results which one do you choose? The high intensity interval protocol stands out because it is so much more time efficient and effective compared to long-slow distance work. Being able to get the same results from 2-3min of all-out efforts compared to 30-60min of running is a huge time-saver as well as being lower in volume.
These are just a few examples showing the benefit of higher intensity work compared to lower intensity exercise. Going faster for shorter distances is very effective for all parameters of fitness. It’s a time saver and it will produce the results we are looking for. So enjoy this month’s skill and remember to have fun and go fast!
BRING A FRIEND NIGHT IS BACK AT TNT. Thursday April 17 at 7:30pm. It will be a one hour class that will include fun, informative and challenging movements. Have your friends create a user name and password on TNT's website. After they have created that user name they will be able to sign up under the bring a friend class. And yes you can bring more than one friend! You will also need to sign up under the same tab. We are excited to meet your friends and get them as excited about CrossFit as we are!
First off I would like to say that I’m honored to be athlete of the month and I’m truly grateful for everything that RO and the coaches have done for me. My journey into CrossFit began a little over two years ago when I made the decision to become a Navy SEAL. I heard about CrossFit from the Navy’s website where they recommended it to get in shape for BUD/S (basic underwater demolition/SEALS). A quick google search for gyms lead me to TNT just down the road from my house. The next day I stopped by and signed up for the foundation classes. That first foundations class kicked my butt! That was my first introduction to burpees. After fighting off the urge to puke and feeling like I barely survived the 10 minute workout I was hooked. As the months rolled on I found a love for bodyweight exercises pushups, pull ups, burpees, etc. It was one day in the summer of 2012 I believe, that we did a WOD that was all bodyweight movements.
I don’t remember exactly what the WOD was (I never got the habit of using my WOD book). It was probably pushups or pull ups because I always get fired up when I see those in a WOD and Jill the coach jokingly called me the bodyweight champion. The name got some laughs and somehow stuck. The nick name got shortened to what some of you know me as now, Bodyweight Darrel.
I enlisted in the Navy on September 11, 2013. A day I won’t forget. After enlisting and meeting the academic standards I was able to begin taking the Physical Screening Test (PST). This test must be passed and a high enough score obtained in order to be considered for the SEALS. The actual test consisted of a 500 yard swim, max pushups, max sit ups, max pull ups, and a 1.5 mile run all for reps and time. I scored pretty well on the test. With those scores and help from my mentor in the Navy I got into the SEAL program. I am to ship out on May 13, 2014 for basic training then on the BUD/S. I owe a lot of thanks to all the people who have supported and helped me over these past two years. My family, my mentor, CrossFit, and the people here at TNT, who have a real passion for cross fit. You guys help make working out fun.
This week’s workout is a couplet of thrusters and bar-facing burpees. The workout starts at 21 repetitions of each movement and goes down to 18-15-12-9-6-3.
5 former/current CrossFit champions including Annie Thorisdottir, Sam Briggs, Graham Holmberg, Jason Khalipa, and Rich Fronning where the first to attack 14.5 in San Francisco. Both defending champions, Rich and Sam, had the fastest times.
There are many reasons to why Rich is the champ and has been for the last couple of years. The biggest part of his success is his movement pattern. He is more efficient than anyone else which helps him waste less energy and get more work done quicker. Rich displayed 84 textbook thrusters paired with smooth burpees and that secured the win.
The Burpees is a huge part of this workout and they need to be good. Rich’s pace on the burpees never deviated through the workout. A smooth and controlled pace on the burpees will keep you moving consistently. Doing a full 180degree twist mid-air is very taxing and it is very hard to sustain for 84reps, go for a jump and a quick turnaround step. The thrusters and burpees can definitely take away from each other if the movements get sloppy. The goal should be to limit the use of the triceps in both movements. Push the chest up first on the burpee and focus on the hip drive in the thruster. Landing on the toes in the burpee will quickly fatigue the quads which are much needed for the thruster so try to land as flat footed as possible.
Relax on the thrusters. Rich’s breathing pattern is the same on every rep with a calm exhale at the top of the lockout. This will help you get through this grinder of a workout. None of the athletes used an oly-shoe for the workout but I would recommend it to stabilize the squat and to help keep the chest more upright.
Make sure you get a decent amount of reps of both movements before doing the workout. Start off with light thrusters and work your way up in weight. You could even do a few heavier thrusters and then back down in weight for the workout. Practice the footwork on the burpees. Figure out how you are turning around and practice it until you feel comfortable with the transition. Keep your head as close to the bar as possible on the burpee, the further away you go from the bar, the more work you will end up doing.
Good luck with your last open workout, and I will see you on Sunday for 14.5, pizza, beer, and donuts! :)
Oscar Isacsson, CSCS, USAW-L1SP CrossFit TNT Coach
CrossFit TNT is happy to announce that we will be hosting:
The CrossFit Olympic Lifting Trainers Course
Make sure to sign up fast because 30 spots will fill up in no time. Everyone has been asking for specialty courses and now we have them!
Spend two full days with CrossFit Coach Mike Burgener OR one of his tier one coaches staff learning, studying and practicing the Snatch and the Clean & Jerk. The Snatch and Clean & Jerk bring speed, power, coordination, agility, accuracy and balance to your strength training. These lifts are indispensable to CrossFit programming and expert coaching is a powerful advantage.
Frequently Asked Question
#1: Are there any pre-requisites for the course?
No. Anyone can attend; however, to receive a Trainer Certificate for the CrossFit Weightlifting Trainer Course one must hold a valid and current CrossFit Level 1 Trainer Certificate. If you attend and do not hold a valid and current CrossFit Level 1 Trainer Certificate, you will be issued a Certificate of Attendance. register here