July 30th.WO at Gym Jones. tire drag is not as easy as it looks. takes the hamstrings to new levels of pain. You will not get his results on an eliptical trainer.
" Men talk of killing time, while time quietly kills them."
Dion Boucicault
WO du jour:
warm up with bands, joint mobility and SEAL Protocol 4 sets
set timer and barf pail. 5 sets AFAP
10 reps 250 lbs deadlift( powerclean speed)
20 reps 2-20kg kettlebell push press
30 reps 24kg kettlebell swings.
17:10 mins of fun. great session!
EPOC is short for "excess post exercise oxygen consumption".
what that means, is that when you exercise, and not jogging,treadmill or working with 5 lbs weights; we mean High intensity activity to all most physical failure. The body has to respond at the highest level it can. The short answer is you have some of the effects of conditioning remaining sometimes long after you stop, however only if the exercise is very intense!
From my own personal experience, when training for long distance events, my body was lean but not at all muscular. However, when I started using Kettlebells and crossfit exercise, my body fat level dropped to the single digits.
So you can waddle on a treadmill, lay on the mat and do Pilates for hours each week or play with plastic weights, but if you want to be fit, strong and have low body fat, you must train hard, fast, frequent, and intense!
have a great day suffering and remember the mission is sacred.
July: 29th.
WO du jour:
18 mile bike ride to get rid of stiffness.
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