Thursday 140717

Workout

Hang Clean – Heavy Single.
Then take 80% of that heavy single and perform 4 sets of 5 FSquat Reps

MetCon
“Helen”

If you hate Burpees like I do, this is an interesting read.  From the Spartan Race Blog

BURPEE EQUIVALENTS: UNDERSTANDING JUNK FOOD IN TERMS OF YOUR FAVORITE EXERCISE

by Dr. Jeff Godin, Ph.D., CSCS, & Spartan Coach

Occasionally we slip up with our diets and sneak in some junk calories. When we do, we have to pay the price…In Burpees!  At Spartan Coaching HQ we have been conducting research to quantify energy expenditure during the Burpee exercise.  Here is what we found:

 

Calories (kcals)

burpees for 130lb individual

burpees for 180lb individual

1 large French Fries

500

524

349

1 IPA beer

195

204

136

1 Slice of Dominos Peperoni Pizza

260

272

182

1 8 ounce Ted’s Bison Cheesburger

730

765

510

1 scoop of Ben Jerry’s Cookie Dough ice cream

270

283

189

1 12” Roast beef sub from Subway

970

1016

677

1 Cola soft drink

200

210

140

1 Fried Calamari Appetizer

700

733

489

1 Plain Bagel

320

335

223

1 Slice of Cheescake

1000

1048

698

1 Egg McMuffin Sandwich

300

314

210

1 Cadbury Creme Egg

59

62

41

 First we calculated the amount of work being performed during the Burpee. We calculated work as:

–  Work (w) = force (f) x distance (d)
–  f = weight of the individual in kilograms
–  d = distance from the floor to the maximal height of the head during the jump in meters.

Example:

Male Athlete A: Read more Thursday 140717