Posts by craig:

Running Club

May 2nd, 2013



Going from May 1st to the end of August we are going to be holding a Running Club class at 8am on Mondays and Wednesdays. It will meet at the Weehawken track just beyond 15th st.

As always, please sign in for class prior to attending.

Commuters there is:

1. Parking at the Field
2. A Bike Rack
3. A light rail stop about 1/4 mile away from the track.

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Superfit Championships (discount code available)

April 24th, 2013

This past weekend we witnessed the best run event I’ve ever attended outside of the Crossfit Regionals/Games. Unlike the regionals, the competition isn’t riddled with exceptional Crossfit athletes. In fact, many of the competitors were there doing CrossFit for the first time. Everyone was there just enjoying themselves and the event. There are vendors there giving out free samples and spectator games set up.  Our coach Rocky won the overall event and Dave finished close behind him. Every Crossfit athlete in our gym is capable of attending this competition. If you think competing is fun, and are looking for a great way to spend a Saturday, then I would encourage you to sign up for this event.

SuperFit Championships Teaneck

Register with Coupon Code “crossfitcomps50″ to receive $50 off your registration to the Teaneck Event.

 

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CrossFit Hoboken Social at Village Pourhouse

April 15th, 2013



Location: Village Pourhouse
Sign up: Click here
Start Time: 8:30 pm
Date: May 10, 2013

Since the Party During the Blizzard was so fun, we’re gonna do it again when its nice out. Come out to Village Pourhouse on May 10th to hang out with your friends at Crossfit! Be sure to try the newest special on the menu:

“CrossFit Margarita”

-1 shot Silver Tequila
-Juice of 1 lime
-1 cup club Soda

 

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Junk Food via Burpees

March 17th, 2013



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:

-  Height: 71 inches (1.80 meters)

-  Weight:  180 lbs ( 81.8 kg)

-  Average Vertical jump during 5 minute Burpee test:   5 in. ( .12 m)

-  Total vertical displacement from the floor to maximal jump height:  1.92 m (height plus jump height)
-  work = 81.8 x 1.92
-  work  = 157 kg/m
-  Given:  1kcal = 426.4 kg/m
-  Thus, 0.368 kcals of mechanical work per Burpee

External mechanical work or the work that is being performed does not equal the amount of work that is being produce internally, humans aren’t 100% efficient.  Efficiency during running and cycling is about 25%, thus for the body to perform 25 kcals of external work, it must produces 100 kcals of energy internally. That means that the body has to produce 1.47 kcals of internal energy to produce 0.368 kcals of external mechanical work per Burpee repetition.

We can also calculate energy production during the Burpee exercise by measuring oxygen consumption with metabolic cart.  We had several athletes perform the Burpee exercise at a constant rate for 3 minutes while wearing a portable metabolic measuring system that continuously measured oxygen consumption.  The average Burpee rate was 10 Burpee repetitions per minute and average oxygen consumption during the last minute of exercise was 35 milliliters of oxygen per kilogram of body weight per minute (ml O2/kg/min). We found the measured oxygen cost of a single Burpee repetition to be 3.5 ml O2/kg/Burpee.

To convert oxygen cost to energy expenditure we did the following:

Example same athlete as above:

-  Total oxygen consumed during a single Burpee is calculated as the product of body weight (kg) and O2 cost in ml/kg/.min
-  81.8 kg X 3.5 ml O2/kg/Burpee =  286 mlO2/Burpee or .286 liters (l) of O2/Burpee.
-  One liter of oxygen is equivalent to about 5 kcals.
-  0.286 l O2 X 5 kcals/l  = 1.43 kcals/Burpee.

As you can see , there is good agreement between the 2 methods (1.47 and 1.43 kcals/Burpee respectively).

Founders Breakfast Stout is one of my favorite beers. If this athlete had 2 beers at 250 kcals per beer he would need to perform 349 Burpees to burn off those calories.

2 slices of Domino’s pizza = 600 kcals or 419 burpees

Pint of Ben and Jerry’s Cookie Dough = 980 kcals or 685 burpees.

Use the chart below to figure out your Burpee equivalent of junk food calories.

Energy Expenditure During the Burpee Exercise (kcals/Burpee)
Body Weight (lbs.)	120	130	140	150	160	170	180	190	200	210
kcals per Burpee	0.95	1.03	1.11	1.19	1.27	1.35	1.43	1.51	1.59	1.67

Example –  for a 140 lb person:

2 slices of Domino’s pizza = 600 kcals

600kcals/ 1.11 kcal per Burpee = 540 burpees

You can have your cake and eat it too, but be ready to pay in Burpees!

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Active Shoulders

March 10th, 2013

You hear us saying it. Everytime the bar goes over our heads someone is yelling out “Active Shoulders”. But why? What exactly does it mean?

Well first of all let’s talk about reasons. Increased stability in the joint creates one less fail point along the kenetic chain of any shoulder inclusive movement. This increased stability will also significantly if not completely remove chance of injury. In most instances, the shoulder doesn’t suffer a single traumatic injury during Crossfit as commonly as chronic overuse injuries. As we already know, things get hurt when they are out of alignment under load. Keeping them in alignment keeps you safe. Finally, with proper active shoulder technique you will be able to comfortably stabilize larger loads on the joint.

So what is it?

It all starts with understanding the anatomy of the shoulder. The shoulder joint is comprised of two main bones. The Scapula (aka Shoulder Blade) and the Humerus. The shoulder is a ball in socket joint. Unlike the hip however, the socket is much shallower and mobile. Meaning you can move the scapula up, down, back and forward.  This dramatically increases the range of motion available in the shoulder but decreases the stability of the joint. Since this joint is inherently less stable, it comes equipped with muscles ligaments and tendons that keep the joint tight and happy. When the should becomes out of alignment under load, these tendons and ligaments fight to keep the shoulder in the socket and secure. Doing this repeatedly can leave the general region feeling hot and achy. This phrase “active shoulders” simply means actively pressing the ball into the socket creating a supportive tension in order to provide stabilization. This gives muscular support to the shoulder, rather than allowing your skeleton to hang with tremendous pressure.

So what does it look like when we have “active shoulders?” To put it simply, you are moving the joint against the weight. When pressing weight overhead, the shoulders are activated when shrugging shoulders up closer to the ears, further pressing up towards the weight so that the ball of the shoulder is pressed securely into the socket. When posting up on a dip, the shoulder is pressing down towards your body weight while expanding and spreading the chest to tighten and press the ball to the socket. If hanging from a bar, shoulders are actively being pressed down away from the ears and towards the hanging body weight.

 



Active Shoulders=Happy Steph



Soft Shoulder=Solemn Steph

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