Warm-up
Work on rack position and high hang cleans…for tomorrow’s workout is Cleans!
Workout
3 Rounds
10 – Dead Lift 275 lbs (or 50% of your 1RM)
50 – Double Unders*
*Can’t do DUs, try 200M run or 250M row as a sub
What Chain-Food Favorites Cost in Exercise
Posted Mon, Jun 01, 2009, 12:42 pm PDT
My “two scoops won’t hurt and neither will these french fries” approach to eating doesn’t lend itself well to swimsuit season. Although the beach treks may have begun, there is time to make change. So, let me have it. What’s that ice cream going to cost me in workout minutes? To tell us is Charles Stuart Platkin, also known as the Diet Detective. He is the author of five books and and host of WE TV’s I Want To Save Your Life. Here is his report on what some of our chain-food favorites should cost us in time spent doing common exercises…
Note: Calorie content of foods are based on official website information at the time of publication. Minutes of exercise are averages based on a 155-pound person. The greater the weight of the person the more calories burned per minute.
DONUT
Dunkin Donuts Chocolate Frosted Donut (230 calories)
59 minutes of walking (3 mph).
BREAKFAST SANDWICH
McDonald’s Egg McMuffin (300 calories)
32 minutes of running (5 mph).
CHOCOLATE CHIP COOKIE
Panera Chocolate Chipper (440 calories)
62 minutes of biking (10-11.9 mph).
PIZZA
Pizza Hut Large Hand-Tossed Style Cheese Pizza (1 slice; 320 calories)
39 minutes of swimming (slow to moderate laps).
CINNAMON ROLL
Starbucks Cinnamon Roll (500 calories, varies by location)
85 minutes of dancing.
HAMBURGER
Burger King Original Whopper With Cheese (770 calories)
94 minutes of swimming (slow to moderate laps).
BROWNIE
Au Bon Pain Chocolate Chip Brownie (380 calories).
129 minutes of yoga (Hatha style).
FRIES
Wendy’s Large French Fries (540 calories)
77 minutes of biking (10-11.9 mph).
ICE CREAM
Häagen-Dazs Vanilla Ice Cream (0.5 cup; 270 calories)
29 minutes of running (5 mph).
BURRITO
Taco Bell Burrito Supreme, Beef (410 calories)
70 minutes of dancing.
I can’t believe they put that video on the main site. His swings suffered from both “droopy KB” AND not completely overhead.
His time of 6:31 means nothing.
KF
i thought CF req was KB over eye level? completely overhead was extra ground.
I am just happy they are putting videos that aren’t clips from the journal -
Referring to the September 04 Journal (CFJ Issue 25):
“At CrossFit we swing the kettlebell overhead while the kettlebell community swings to eye or shoulder height. No matter how many times we’re admonished for our excessive swing we proceed unabated?”
And further…
“Using this information we can show that the Russian kettlebell swing would have to be performed with loads nearly twice that of the American swing to exact similar power and intensity demands. This may not be possible.”
So the CrossFit standard is overhead. In addition, the “droopy KB syndrome” should be avoided as well.
KF
sorry KF,
you are correct – but take it easy, not everyone can be as perfect as you.
oh… i did not read the comments untill now – there are a lot of people that feel the same way as KTF – but showing people do it wrong, will help everyone do it right! right?
you know me I always do KBS overhead.
I’m not trying to come down on anyone. And I agree, seeing people do it “wrong” will help others to correct their flaws.
My point of contention is that someone proclaims a fast time (6:31) in which several of his reps were not up to the standards of CrossFit. It would have been different if, say, 5 of his 63 swings did not achieve the standard overhead position. But in this case, it’s more like 55 reps did not achieve the standard. I think increasing the ROM to the standard would lengthen his time substantially.
It’s kind of like touting a 500# deadlift that you only pulled inches off of the floor rather than to waist level.
KF
well think about it. If he stops at eye level he is getting about a 33% cut in swing time. That translates to a nice chunk of time. Just my 2 cents.
BBH
Right knee felling GREAT so i thought i woud RUN Helen for the first time ever
15:52 w/ 2-Pood
broke rounds 2 and 3 of pull-ups
090602 – 15:52 Ran (2 pood)
all other attemps were ROWING!
090403 – 12:24 (2 Pood)BROKE 13:00!
090128 – 13:19 (2 Pood)
081104 – 13:59
081020 – 14:03
080607 – 13:46
070908 – 13:56
2006 – 17:00
2006 – 19:37
Let’s see how the knee feels in 24-48 hours
as rx’d
time – 11:23
As rx’ed.
Time = 12:32
KF
Several really good efforts on Helen tonight. The kids did a nice job on this one too.
I tried one of the CrossFit Games qualification workouts:
Power Clean #155
Pull-ups (Chest to Bar)
KS 1.5 Pd (used 55#DB)
Reps 10-9-8-7-6-5-4-3-2-1
Time: 26:15
Did the pull-ups and swings unbroken. The heavy (for me) cleans just killed me. Had to do them in small sets a few at time and they took forever. Certainly wouldn't have qualified with that time but just satisfied I completed it as Rx: I think Herb could really do well on this workout.
RR
CHS-
Did Helen 06/07/09 after taking a week off. Embarrassed to even post it…
16:20
"Ran" the 400's
Used 35#KB
Did 24 Kick pull-ups ea/rnd as Rx'd
Ripped hand on rnd 2- love the kb/pull-up combo!