Why Sprint Interval Training?

The Pump and Shred team incorporates sprint intervals into our training program at least 2x per week, instead of long cardio sessions as traditionally prescribed to burn calories and build endurance. The reason?

Not only does sprint interval training burn more fat than long, slow cardio exercise, but it also helps develop power and strength in legs, abs, and arms, and is more functional than cardio machines. You don’t get this body on an elliptical machine: 

Additionally, evidence shows that short, high intensity sprint workouts improve aerobic capacity and endurance in about half the time of traditional endurance exercise. As a CrossFitter, I appreciate the short, intense nature of sprint intervals. Get in, get crushed, get out - that’s how we do it!

Ready to get lean, fast, and recover quicker? Add sprint intervals to your CrossFit or strength training routine and prepare to be blown away! I recommend 2 Track WODs per week, preferably on a strength day. CrossFit and Track WOD on the same day could be overkill. 

Trade in your long run day for this spicy track WOD, and see improved speed and cardiovascular endurance, as well as increased fat burn. You’ll also burn through those runs and rows in your CrossFit metcons - BONUS! 

TRACK WOD:

• 3 – 5 minutes dynamic warmup, 400m jog
• 600m sprint, 2 mins rest X 2  - OR - 3 mins running bleachers, 3 mins rest X 2
• 200m sprint, 30 seconds rest X 4
• 40-yard sprints, 90 seconds rest X 10 
• 3 – 5 minutes cool-down, 400m jog

From “Go” Muscles to “Show” Muscles

My journey from CrossFit to Bodybuilding 

I laugh as I write this…

How can a functional fitness junkie go from snatches and deadlifts, to incline press and leg curls? Is it possible to step on the elliptical machine without feeling ashamed? Will I ever get to eat bacon again? Will they take away my kool-aid and kick me out? 

These are all questions that stream through my mind as I walk into Hyde Park Gym for my daily “Pump & Shred” sessions preparing for my first Bodybuilding competition, the Naturally Fit Super Show in Austin, TX on July 21, 2012. I’ll be competing in the Fit Model division, and alongside with my partner in crime, Showout Meg, in the Figure division at this event.

Both divisions are the most feminine of all bodybuilding. My ideal look for competition is something like IFBB fitness pro and fit model, Alicia Marie, as pictured in competition and in print shape below. 

Great. But why? I’m doing this as a way to challenge myself to step outside of my comfort zone and into the unknown - part of that “Be Bold” motto. Plus, getting involved with the larger fitness community is a must for longevity in this business. Consider this diversification. 

The show is 6 months away, and I’m 5 weeks into my “building” phase, meaning I’m trying to gain as much muscle as possible before I start the “shred” phase. I have to train my muscles that were under-developed: biceps, triceps, delts, pecs, abs, and quads, with some isolation work. Yes, lots of curls for the girls. The muscles that were substantial in strength and size from CrossFit, a.k.a. “go” muscles (lats, traps, hamstrings, and glutes), need less isolation work. So, I have a good base of fitness to pull from. But, it’s not about power or output in bodybuilding - it’s all about symmetry and the aesthetic. This is a complete mind-shift for me, but I’m going with it. 

I’m still CrossFitting 2 times per week at CrossFit Central and incorporating at least 1 day of sprints to my Pump & Shred schedule. I lift weights 4x per week and add in 30-45 minute cardio sessions 3-4 times per week. I’m am officially a gym rat.

I’ll update with what I typically eat and my continued progress, but here’s where I’m at as of now: In 5 weeks, I’ve lost 3% BF and 1 lb, meaning I’ve gained muscle. Enough to get me to a new shoulder press PR and improve my pushups. Plus, my abs are starting to show - not from crunches, but from eating clean. Yay! 

GOAL: 7/1/2012 - 11% Body Fat

CURRENT: 1/15/2012 - 17% Body Fat

I’m excited to see where this take me. I’m looking forward to the challenge, meeting my goal, and any new opportunities that come as a result. I’m not looking forward to having to wear less than a yard of bedazzled fabric, and a thick layer of spray tan on stage in front of hundreds of people. Is that bold, or just crazy?

Sean’s Optimal Health

My client Sean recently had his cholesterol levels checked and was declared to have “elite” heart heath. Sean and his girlfriend Lauren (pictured below) have been on a steady Paleo nutrition plan and attend boot camp twice/week. They recently joined CrossFit Central indoor CrossFit programs as well. Sean’s looking and feeling great!

Let’s see how his numbers compare to the average American male:

Sean: After 5 months eating nothing but meat, fat, and veggies! Cholesterol = 189, HDL = 79, LDL = 95, Triglycerides = 75

Average US Male: On a higher carbohydrate, lower fat diet. Cholesterol = 212, HDL = 45, LDL = 115, Triglycerides = 144!! (Source: American Heart Assoc.)

WOOOOT! That’s awesome, Sean. No clogged arteries for you, mister! You’ll have many more bridge jumps, sky dives, and awesome adventures in your future. CONGRATS!