October 2009
Ugh! Look at that ugly midline...
September 2010
Now he's beasting every workout.
What will you accomplish in 2011? Post to comments- set yourself up for success.
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WOD
"KAREN"
for time:
150 wall ball, 20/14#
compare to or 08NOV2010 or 29JUL2010.
RSVP for class here.
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“I see these people start getting in shape and have success and then they start to get more confidence,” Diana said. “Then that carries over to the rest of their lives. I love to see that. That’s why we do this.”Read: Sweat With CrossFit - The News Tribune featuring fellow WA State affiliate Graham CrossFit.
2 comments:
So after getting my ass kicked by Karen again this morning - I wondered - how many calories are involved in doing Karen?
I came up with this formula (kg and m for all units):
((weight of ball * distance of throw) + (body weight/2 + ball weight * length of thigh)) * (gravitational constant) * (number of reps)/(Joules per Kcal)/(efficiency of movement)
Most of this is straightforward. Sadly I can't find any reliable information on the efficiency of muscular movement. Anaerobic is much less efficient than aerobic, and some portion of throwing a wall ball is anaerobic.
The best information on efficiency apparently comes from the Concept 2 manual - the ergs assume an efficiency of about 20%. Lets assume that's purely aerobic exercise. Anaerobic is about 18 times less efficient than aerobic.
((9*2) + (95*.5))*9.81*150/4184/(.2) = 115 kcal (all aerobic)
vs
((9*2) + (95*.5))*9.81*150/4184/(.01) = 2300 kcal (all anaerobic)
I have no idea what the mix would be in wall balls but Karen is somewhere in that range. My money is on the low end. 200 kcal in 12 minutes is pretty intense!
I shaved 3 1/2 minutes off my time since November and in that time have recovered from an injury and survived the holidays' indulgences. This s**t is for real y'all.
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