CFD – Weeks workouts & Training for fat loss


“Training for Fat Loss”
With Maddog starting his paleo challenge this week I thought it would be good to add this blog discussing “Training with fat loss as a priority”, with this chance to develop a good food profile and educate yourself around nutrition.You can really take it and add it to your training to get the result your looking for. Knowledge gives you power and a responsibility to yourself that you cant plead ignorance any more.

I have been making a living by training Clients and athletes for almost 8 years now and the most common misconceptions I see on a regular basis is around training for fat loss. I see this more with females than males thinking that they should avoid resistance (weights) training and only train cardio and Ab/core exercises to get the body and look they are hoping to achieve. When we train Strength in class there usually isn’t the same enthusiasm you see when there might be a long KB , sit up , run/row WOD. If you are one of these people then most likely you not getting the results you where hoping for and things have maybe dipped or plateaued over time from the initial hit you achieved when you began your training with a loss of a few kilos. This faulty approach is perpetuated by novice trainers, workout routines published in “fitness” magazines, and a few common exercise myths.

The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day, the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym. Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session. This is known as excess post-exercise oxygen consumption, or EPOC (read more about it here ). Training cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.

“Won’t weights make me bulky?”
Getting big and muscular is very hard to do. Just ask any average male. It takes years of hard work, the right training program, and a lot of food . . . it just doesn’t happen by accident. Weight training will add a few pounds of needed lean body mass which will in turn make you leaner and give you a better looking physique. Women simply don’t have the levels of testosterone needed to support the type of muscle growth you fear. Unless you are taking anabolic steroids, gaining too much muscle is probably the least of your worries. And if you are taking steroids, gaining muscle is still probably the least of your issues.

“Marathon runners are skinny, shouldn’t I run to become thinner?
That makes as much sense as being a jockey will make me shorter. This logical fallacy is commonplace in fitness as many people are quick to make hasty generalisations. In any sport, genetics certainly play an important role. The best runners are thin because skinny people make for better runners. Just as the best jockeys are small, the best runners are thin. In fact, many people who take up running end up “skinny fat”, a physique denoted by a lack of lean muscle mass and often accompanied by a noticeable amount of fat in there appearance. These people are known to complain about being unable to lose the last the few pounds of fat around their midsection while sipping on a fruit smoothie or over a lunch of whole grain pasta.

So how do I go about increasing my lean body mass and improving my body composition?

Definitely focus on the strength component in our group workouts. If you want to get more experienced hit the strength program on Saturdays in Blackrock. You’ll focus on the core lifts, increasing strength, lean body mass, and overall performance. Many of the clients in the Performance Clinic have leaned out while getting stronger at the same time. Also, now some of you have decided to take a 6 week Paleo challenge with maddog and this along with a new focus on your weight training and some intermittent fasting .I posted on IF a while back , have a read to refresh your memory here it will help you lean out .If you are less than 100% satisfied with your results, I hope you’ll consider my recommendations. Contact me if you need further guidance.
Halloween Party
Friday October 26th 2012
Starting in CrossFit  Dublin Central at 7pm BYOB then onto the Fancy Dress Party!!We can block book tickets for the party so let us know if you want to head onto this after or take a look at the Facebook details below, and log onto the FB page.
Halloween Party 2012


Deadlift x 3 reps (with PERFECT posture and mechanics) @ 20X0 tempo

* Set 1 – 50% of possible 3-RM x 5 reps
* Set 2 – 75% of possible 3-RM x 3 reps
* Set 3 – 85% of possible 3-RM x 2 reps
* Set 4 – 90-95% of possible 3-RM x 1 rep
* Set 5 – Test 3-RM
* Set 6 (optional) – Exceed Set 5 weight for 3-RM
Rest exactly 3 minutes between lifts; Mobilize upper body

For time:
1000 Meter Row
50 Thrusters
30 Pull-Ups


Four sets:
A1 Front Squat 3-4 @ 30X1
Rest 90 secs
A2 Ring/Bar Dips /Push ups 10 @ 21X1
Rest 90 secs

5 Rounds of:
5 Hang squat Clean 75/50
10 CTB Pull ups

Level 1 60/35
Level 2 45/35
ADV 100/60 ,15 CTB Pull ups


Custom Goals Training

You vs. your partner, for reps:
A. 2 rounds each:
AMRAP Situps while your partner run 400m
no rest when switching
–5 min recovery–
B. 2 rounds each:
AMRAP Burpees while your partner Rows 500m
no rest when switching


Four sets of:
Shoulder Press x 3-4 reps @ 21X1
Rest 90 seconds
60-90 sec Side bridge –Alt sides each round
Rest 90 seconds

15 min AMRAP
50 Double unders
(Todays progression is a max hold against the wall if you do not have HSPU, 20 seconds is equal to 1 HSPU)

Your score is the number of HSPU


Strength + Skill
Snatch complex :
Hang Power Snatch. Hang Squat Snatch . OHS, 3.3.3
Rest + mobilize
(20 minutes, work on the skill- not for max weight)

For time:
Wall Balls 10/6
Kb’s swings 24/16

Level 1 8/4 ,16/12


Turkish get up 15 mins to work skill
“Unknown Games WOD”

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