CrossFit Lindsay & fat burning myths.

You're going to get a rug burn again if you're not careful, Cindy. 

Nice push up Holly!

Stand there Mat, staaaaay.  Nooo, staaand there, good boy. Staaaay. 
"Yea, I'm squatting with a sledge hammer. Got a problem with that?" 

Good to have you back Will. 
If you gotta problem, you must dip it. A when a problem comes along, you must dip it. Oh look at me, I'm "Dip it Longstockings!"  www.dip-it.com
Um, Will, look up, please. 
Way to take one for the team Lindsay!
Simon says...Thruster!
And finally, for artistic expression of dumbbells, a medicine ball,  a slosh bars and a foot. 

So I think all three of our classes had three different WOD's today. 

Basically the same principle, but each instructor executed it a little differently.  

Crazy warm up:

Partners complete a total of:

100 overhead squats (lighter weight)

100 med ball situps

100 med ball burpees

Then.....

6,5,4,3,2,1,1,2,3,4,5

Thrusters/Med ball burpees/(and I added a pull-up)

6 thrusters, followed by 6 medicine ball burpees, followed by 6 pull ups

5"",4"", etc. 

Pretty fun.  A PT client and I did this together with a component of strength.  We lifted a little heavier (45lb DB's), took a little longer transitioning time and added congruent pull ups in between sets. 

When looking at a program like this, some might say that this is not a fat burning workout, considering the lifting components.  In fact, some trainers may look at a heavy lifting day in CrossFit and not think of it as a fat burning WOD at all.  This kind of high intensity training is in fact one of, if not the best way to burn body fat. 

Ever been in one of those Globe-O gyms and looked at the "fat-burning zone" diagrams on the treadmill?  Well, try not to pay too much attention to that...ever.  It is true that our bodies are normally in a state of fat burning oxidization, both at rest and at low intensity exercise.  These diagrams state that if you want to be in your "fat zone" then you should keep your heart rate (HR) low, to stay within that fat zone.  For Pete's sake, don't get it out of the "fat zone" because then you'll be in a state of fear and doubt, with no hope for the future. 

You will burn a much greater amount of calories in a WOD the higher you get your heart rate, and you will also burn a far greater number of calories after the WOD is over, also know as your EPOC. No, not the guy from the first Matrix, but "Excess Post Oxygen Consumption".  Your metabolism is elevated in an attempt to recover from the WOD.  This means that your body is in overdrive, while in a low intensity/resting, fat oxidizing state.  High intensity exercise will burn more calories both during and after the WOD and will also increase the muscles' ability to use fat.