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#2789 – High Intensity Workouts

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Friday 10/13/17

Fall Kick off & New Member Welcome Party

Friday Oct. 20th at 6pm we are going to be having our Fall Kick Off Party to welcome all of our new members to the MICF community!
New(ish) members, come out and meet some more of the folks from the gym and get to know your “suffer buddies”.
Long time members, come help us welcome the newer members and catch up with everyone from classes.
We will kick off the night with a fun Partner WOD – Parent & kids teams! So come ready to have some fun and do a light workout with the family.

After the workout, its time to party! Bring something, food or drinks, to share and of course kids & the whole family.

Coach Connor will be heading up the event – so if you have any questions give us a shout.
RSVP on Facebook

High Intensity Workouts

Low Intensity Workout vs. High Intensity Workouts

Let us solve the debate on low intensity vs. high intensity workouts.  There are many conflicting statements about how long and how hard you need to exercise in order to lose weight.

high intensity workout, which is defined as exercises which push your heart rate up to 75% of its maximum or more, is infinitely better.  High intensity workouts have been proven to increase metabolism and burn more calories.  In fact, high intensity burns 9 times more fat per each calorie burn during exercise.  The reality is that the activity that expends the greatest amount of total calories will lead to the most amount of fat burned!  Best of all, the benefits become evident in a matter of weeks!  High intensity exercise it’s not for beginners or those with certain health problems.

American College of Sports Medicine Position Stand – The recommended quantity and quality of exercise for developing and maintaining cardio respiratory and muscular fitness, and flexibility in healthy adults, Med. Science. Sports Exercise., Vol. 30, No. 6, pp. 975-991, 1998:

“The combination of frequency, intensity, and duration of chronic exercise has been found to be effective for producing a training effect.  The interaction of these factors provide the overload stimulus.  In general, the lower the stimulus the lower the training effect, and the greater the stimulus the greater the effect.  As a result of specificity of training and the need for maintaining muscular strength and endurance, and flexibility of the major muscle groups, a well-rounded training program including aerobic and resistance training, and flexibility exercises is recommended. Although age in itself is not a limiting factor to exercise training, a more gradual approach in applying the prescription at older ages seems prudent. . .”

The reality is that low intensity exercise burns fewer calories.  To achieve the same benefits of a high intensity workout, you are going to have to exercise longer.  So, if you are going easy with your exercise, your are going to have to exercise longer.


The first 30 minutes of class will be to warm up and complete part I and II, any order, as the bikes are available.

Part I

With a partner, complete 120/100 calories on the Assault Bike – MAX effort!

Part II


Programming Note: 
This is designed to be a light and fast WOD. If you are not able to normally do RX at 95/65#, but today you think, “great, I can do it RX today“, sorry, but no. The goal is not to “RX” the workout but rather to move FAST and get unbroken sets or at least cut the rest time to a minimum and keep the intensity high.
So, if you don’t normally use 95/65, then today, don’t use 75/55#, drop to 65/45# or 60/40# or less based on your ability and strength. Good luck & crush it!!

3 Rounds

20 Hang Power Cleans 75/55#
20 Front Squats
20 Push Press (no jerks)

3 Burpees every time you drop the bar