Hildie and Justin are gettin Preachie. So I guess its my turn to throw a Lil' Some'in' into tha pulpit.
I did my CrossFit work out yesterday. My colleagues and I have found ourselves defending/explaining the logic behind our Short High intensity work outs many times. I am sure you have read Hildie's "Short and Sweet" post on our CrossFit El Paso site. I dont have to explain the phisiological benefits of CrossFit and our manner of training. If you have not read his post, please do it is very insightful. Allow me to elaborate on this subject. Lets get into the physics of CrossFit. The fact is that high intensity work outs are much more beneficial than a typical body building routing lasting 30 or even 60 minutes. This is irrefutable. High intensity exercise helps increase bone density, increases caloric expenditure, increases speed, helps decrease the chances of cardiovascular disease, increases your neuroendocrine response, increases strength and endurance, increase VO2 Max, increasing lactate threshold and the list goes on and on and on. So how does one get an intense work out? Well we first have to define intensity. How many can define intensity? Hmmmm.....
Exercise Physiology defines intensity as power. How much work you can do and in how much time.
power = work/time
work = force x distance
Coach Glassman put it best "intensity is the independent variable most commonly associated with optimizing return."
MORE WORK IN LESS TIME. That is intensity, that my friends is power, and that is how you get fit. Thats how you get ripped, strong, lean, etc.
With CrossFit you WILL reach total fitness, AND increase physical and psychological tolerance.
So I did this work out on Monday and got the mathematics. Allow me to prove to you all which work out is more intense. Which in turn will let us know which method of training will make you FIT.
The Workout
Complete 5 rounds of the following with a 25lb weighted vest
5 deadlifts 245lbs
10 pull ups
When done for time (CrossFit)
Work Performed
59948.84 joules
6112.98 kg-m
44218.26 ft-lbs
Power Output
249.79 watts
0.34 horsepower
184.24 ft-lbs/sec
When done in your typical body building style ("hypertrophy" training). Controlled reps (2 seconds on the concentric contraction, 1 second ismetrice hold, and 2 second eccentric contraction). Dont forget the 1-2 minute rest between each superset.
Work Performed
59948.84 joules
6112.98 kg-m
44218.26 ft-lbs
Power Output
60.86 watts
0.08 horsepower
44.89 ft-lbs/sec
WOW Total Power Output for CrossFit 249.79 watts
Total Power Output when not done for time (Slow tempo) 60.86 watts
WHICH SHOULD YOU DO IF YOU WANT TO SEE RESULTS?
GET YOUR MATHEMATICS RIGHT!!!!!
2 comments:
that is the best example I have seen about Power!
Most avg. people equate Power with lifting heavy weights X a set number of reps, and not how much energy (watts) they are really producing. WHich in turn burns more calories and the ugly fats. very eye opening.
Nice work!
Physics and biochemistry unite to explain the wonderful world of crossfit.
Post a Comment