Friday, December 07, 2007

No, it's Kardio, With a K

"Kardio"--defined as any non-quality, junk volume, cardio-respiratory training that involves machines including but not limited to: Stairmasters, Spin-Bikes, Ellipticals, and Recumbent Bikes. Kardio is usually an unconscious drive to burn more Kalories.


Ok Gang, here goes:


From time to time we hear athletes ask us if they should "do" some more "cardio".
After a little probing on our parts, we consistently discover that what they mean is "I'm worried that this Crossfit stuff doesn't burn enough calories". (Calories being the second part of the Trifecta of bad training jargon that makes our skin crawl. The third being "core". As in, "can I burn more Calories doing Cardio while working my Core?") What what is our answer? An analogy will serve us well here.

If we were building a fire that would "burn calories", traditional mono-structural, steady state, typical elliptical machine exercise is equivalent to the first piece of kindling on the fire. That is, it will not burn bright, or hot. Crossfit on the other hand is like big dry pieces of wood that will melt your coat and singe your eyebrows.

The key piece of information here is that there is not better way than Crossfit to:
1)Actually improve your "Cardio"-respiratory endurance. (no one has ever, ever thrown up on an elliptical machine)

2)Develop metabolically expensive muscle tissues (read, tissues that consume more calories by nature).


One of the most brilliant aspects of Crossfit programming and one that is not often discussed is the fact that you can Crossfit, and NOT have to consume a ton more calories. This phenomenon means that there is ultimately less oxidative load on the body AND the body will consume more calories at rest.

The Crux of the discussion is this:
Diet is the best Calorie control mechanism. NOT EXERCISE. When we hear, "Do I need more Cardio?" What we really think is, you don't, you just need to better monitor what you eat.

But what if I like Stairmastering, and Ellipticaling? Well, you should by all means do them and treat them like your sport. Crossfit will definitely get you in shape to be able to stairmaster like a world champion stairmasterer. But be very clear. If you intent is to burn more calories, I mean do some more cardio, you are ruining your fitness by destroying your hard earned, speed, power, strength, flexibility, VO2max, and god forbid...your work capacity. If you want to have a slower Fran time, you should do some more cardio. If you hate going so fast at Jackie, you should do more Kardio.

But, if your sport IS actually running, AND you use Crossfit to get in shape for it. You should run. And run hard.

Just don't kid yourselves.

The upshot is this: Watch what you eat and Crossfit 4-6 times a week. You will look sexy naked. You will become an athletic monster. Never again will you consider needing to do more junk Kardio.



Coach K

30 comments:

Molly Petersen Nardone said...

awesome

Anonymous said...

Soo... you're saying I should use the treadmill, instead of the eliptical?

Kevin C Steinmuller said...

well done, Coach K. very well done.

Anonymous said...

How about some nutrition info...supplements, creatine, protein bars, whey protein, recipes that you guys follow by :)

Matt said...

I don't know if this falls under cardio or weights, but the put this crap in my gym.

http://www.technogymusa.com/_vti_g7_kinHome.asp?rpstry=11724_

If anybody likes track workouts, let me know.

Matt

Adrian said...

I HATE those things, Matt. I don't care how effective they may or may not be. All I can think of when I see them is the futility of the human race...a nice, shiny, sterilized, flawless version of the future where everyone drinks their soy-(lent green) milk and listens to new age music at an appropriate level. Maybe I'm reading into it too much....bummer you have to see it at your gym.

Stay Human,
-Boz

Desiree said...

It's interesting, though, that on CrossFit Journal this month, running a 10k was justified. I personally hate running long distances and I wondered if it's because I'm not strong at it. I'm still fairly new at CrossFit and it would be interesting how I'd do at an impromptu 10k. What dya think, coaches?

Josh C said...

So CF is the reason I look good naked. I thought it was my good genes and my George Hamilton tan.

katherine said...

Okay. But here's a question...if sometimes I feel a little too beat up to do cf more than 4 times a week but I want to get exercise 6 times a week, what should I do on the other 2 days if not something like spinning, treadmill etc.?

Shawn S. Sullivan said...

can i hear you brothers and sisters singing AMEN!! Stairmasters good for listening to iPods and watching a football game. looking forward to sucking some serious wind with my friends at 6am- ALL WEEK LONG.

Meat gazer said...

Don't kid yourself Cunningham. ;)

Sarah C. said...

This blog is the much-better worded, more knowledgeable version of what I tell people when trying to sell them Crossfit. Love it!

harry said...

There are various online sources to provide you informative details on FDA approved weight loss pills as well as information on pills and tablets available in the pharmaceutical market that are capable of successfully relieving you from the grip of erectile dysfunction and depression. But the online pill destination http://www.pill-care.com is somewhat unique as it makes a whole array of information available to you, including details on the highly popular pills and tablets, testimonials as well as news on the latest tidbits of the pharmaceutical market. Log in to the website and get hold of relevant pill-care details.

Melliefarrell said...

Soylent green is people!!!! :-D

Love this description and I must say, doing tabata sprints/stairmaster at the gym is awesome! Especially doing it with another person where each of you controls one machine's speed....ends up being a hard core speed competition with screaming and all.

Love it!

Fitness Fabulous said...

This is a brilliant article.... Excellent - but I think the typical kardio-rat will not likely change his/her diet & regime even after reading this. There's too much mental resistance - what if after I Crossfit, I lose all my existing 'cardio-fitness'?

Anonymous said...

art of approaching -
atomic blogging -
auction classified cash -
automated cash formula -
bbq book -
bloggers pay check -
blogging in action -
body building revealed -
burnthefat -
burn the fat -
carb rotation diet -
cheat your way thin -
chopper tattoo -
cleanup the profits -
cold sore freedom in 3 days -
commission blueprint -
conversationalhypnosis -
conversational hypnosis -
cure for bruxism -
declutter fast -
driver checker -
earth4energy -
earth 4 energy -
easy member pro -
easy tv soft -
eatstopeat -
eat stop eat -
fap turbo -
fatburningfurnace -
fat burning furnace -
fatloss4idiots -
final sync -
final uninstaller -
fitness model program -

Anonymous said...

fit yummy yummy -
flatten your abs -
forex ambush -
governmentregistry -
government registry -
healthy urban kitchen -
homebrew installer -
homemadeenergy -
home made energy -
instant article wizard -
jamo rama -
joyful tomato -
lose man boobs -
lower body make over -
maternityacupressure -
maternity acupressure -
maverick money makers -
meet your sweet -
muscle gaining secrets -
muscle gain truth -
natural cancer treatments -
niche review templates -
nyhms warcraft guides -
pappa pc -
pc booster -
pc optimizer pro -
pc secret formula -
pda flix -
privacy control -
publicrecordspro -
public records pro -
push button ecover -
reg defense -
reg genie -

Anonymous said...

registry easy -
registry genius -
registry smart -
registry winner -
registry winner download -
reverse mobile -
richard mackenzie direct -
rocket japanese -
rotator cuff training -
save my marriage today -
secrets book -
silent sales machine -
silver lotto -
spyware cease -
super affiliate handbook -
the 11 forgotten laws -
thebadbreathreport -
the bad breath report -
thedietsolutionprogram -
the diet solution program -
the power pause -
tmj help -
tonsil stones remedies -
top secret fat loss secret -
turbulence training -
twitter rockstar -
uncle sams money -
underground hypnosis -
vincedelmontefitness -
vince del monte fitness -
warcraft millionaire -
warcraft wealth -
warp speed fat loss -
webcomp analyst -

Anonymous said...

wedding speech 4u -
win back love -
your software website -
zox pro -
zygor guides -
500 love making tips -
acid alkaline diet -
acne no more -
advanced defrag -
adware alert -
adware bot -
affiliate elite -
anti spyware -
anti spyware bot -
article bully -
art of approaching -
auto pilot profits -
bbq book -
blogging in action -
body building revealed -
burnthefat -
burn the fat -
carb rotation diet -
chopper tattoo -
conversationalhypnosis -
conversational hypnosis -
cure for tinnitus -
debt free in three -
driver checker -
duplicate file cleaner -
earth4energy -
earth 4 energy -
easy member pro -
easy tv soft -

Anonymous said...

eatstopeat -
eat stop eat -
end your tinnitus -
fap winner -
fat burning furnace -
fatloss4idiots -
fat loss 4 idiots -
final sync -
final uninstaller -
firewall gold -
fitness model program -
fit yummy yummy -
flatten your abs -
forex auto money -
forex auto pilot -
forex confidante -
game tester guide -
governmentregistry -
government registry -
healthy urban kitchen -
higher faster sports -
homebrew installer -
homemadeenergy -
home made energy -
i am big brother -
instant profit machine -
i want a teaching job -
joyful tomato -
lose man boobs -
lower body make over -
macro virus -
magic of making up -
make money taking surveys -
malware bot -

Anonymous said...

eatstopeat -
eat stop eat -
end your tinnitus -
fap winner -
fat burning furnace -
fatloss4idiots -
fat loss 4 idiots -
final sync -
final uninstaller -
firewall gold -
fitness model program -
fit yummy yummy -
flatten your abs -
forex auto money -
forex auto pilot -
forex confidante -
game tester guide -
governmentregistry -
government registry -
healthy urban kitchen -
higher faster sports -
homebrew installer -
homemadeenergy -
home made energy -
i am big brother -
instant profit machine -
i want a teaching job -
joyful tomato -
lose man boobs -
lower body make over -
macro virus -
magic of making up -
make money taking surveys -
malware bot -

Anonymous said...

maternityacupressure -
maternity acupressure -
meet your sweet -
moles warts removal -
money siphon system -
muscle gaining secrets -
my airfare secrets -
my miracle loans -
my out of control teen -
natural cancer treatments -
ovarian cyst cures -
pc optimizer pro -
piano for all -
prevent sweating -
privacy control -
publicrecordspro -
public records pro -
pvp bible -
quick article pro -
quit smoking today -
reg defense -
reg genie -
registry easy -
registry genius -
registry smart -
registry winner -
registry winner download -
reg tool -
relationship headquarters -
reverse mobile -
richard mackenzie direct -
rocket japanese -
rotator cuff training -
satellite tv pc master -

Anonymous said...

secrets book -
spy no more -
spyware cease -
survey scout -
the bad breath report -
thedietsolutionprogram -
the diet solution program -
the guru assassin -
the power pause -
tmj help -
tonsil stones remedies -
turbulence training -
two minute profits -
vincedelmontefitness -
vince del monte fitness -
warp speed fat loss -
web traffic machines -
wedding speech 4u -
wind plans -
xp repair pro -
your fun business -
zygor guides -
500 love making tips -
acid alkaline diet -
acne no more -
advanced defrag -
anti spyware bot -
art of approaching -
banish tinnitus -
beat eczema -
blood pressure normalized -
burnthefat -
burn the fat -
conversationalhypnosis -

Anonymous said...

conversational hypnosis -
cpa arbitrage -
creative date ideas -
debt free in three -
digital background -
dirty talking guide -
discus fish secrets -
duplicate file cleaner -
dw insider -
earth4energy -
earth 4 energy -
easy tv soft -
easy web video -
eatstopeat -
eat stop eat -
end your tinnitus -
error doctor -
evidence smart -
fap winner -
fat burning furnace -
fat loss 4 idiots -
final sync -
final uninstaller -
firewall gold -
fitness model program -
fit over 40 -
fit yummy yummy -
flatten your abs -
forex auto pilot -
gain opinion -
gold secrets -
government records -
governmentregistry -
government registry -

Anonymous said...

green diy energy -
healthy urban kitchen -
highest pay surveys -
holo think -
homemadeenergy -
home made energy -
i want a teaching job -
joyful tomato -
keyword elite -
learn photoshop videos -
lmt forex formula -
lower body make over -
macro virus -
malware bot -
maternityacupressure -
maternity acupressure -
meet your sweet -
microcap millionaires -
moles warts removal -
money siphon system -
muscle gaining secrets -
my list strategy -
my phone riches -
natural cancer treatments -
online tv pc -
panic away -
pdf creator -
peel away ads -
pips leader -
ppc web spy -
prevent sweating -
privacy control -
publicrecordspro -
public records pro -

Anonymous said...

questions for couples -
quick article pro -
quick paid surveys -
quit smoking today -
reg defense -
registry winner -
reg tool -
reverse mobile -
richard mackenzie direct -
rocket german -
rotator cuff training -
rss feeds submit -
satellite pc box -
save the marriage -
spy no more -
spyware stop -
super seduction power -
surefire trading challenge -
tattoo me now -
the bad breath report -
thedietsolutionprogram -
the diet solution program -
the dog food conspiracy -
the mini site formula -
tmj help -
tonsil stones remedies -
truth about abs -
twitter trick -
vincedelmontefitness -
vince del monte fitness -
warp speed fat loss -
wedding speech 4u -
win clear -
xbox 360 red light fix -

Anonymous said...

xp repair pro -
500 love making tips -
acid alkaline diet -
advanced defrag -
alpha male system -
amazing cover letters -
anti spyware -
anti spyware bot -
article rewriter -
art of approaching -
auto cash system -
burnthefat -
burn the fat -
bv cures -
calling men -
camera dollars -
carb rotation diet -
cash making power sites -
cb mall -
combat the fat -
conversationalhypnosis -
conversational hypnosis -
credit secrets bible -
destroy hemorrhoids -
dirty talking guide -
dotcom income secrets -
duplicate file cleaner -
dvd copy pro -
earth4energy -
earth 4 energy -
easy launcher -
easy system cleaner -
eatstopeat -
eat stop eat -

Anonymous said...

xp repair pro -
500 love making tips -
acid alkaline diet -
advanced defrag -
alpha male system -
amazing cover letters -
anti spyware -
anti spyware bot -
article rewriter -
art of approaching -
auto cash system -
burnthefat -
burn the fat -
bv cures -
calling men -
camera dollars -
carb rotation diet -
cash making power sites -
cb mall -
combat the fat -
conversationalhypnosis -
conversational hypnosis -
credit secrets bible -
destroy hemorrhoids -
dirty talking guide -
dotcom income secrets -
duplicate file cleaner -
dvd copy pro -
earth4energy -
earth 4 energy -
easy launcher -
easy system cleaner -
eatstopeat -
eat stop eat -

Anonymous said...

eczema free forever -
end your tinnitus -
error nuker -
fatburningfurnace -
fat burning furnace -
fat loss 4 idiots -
final sync -
firewall gold -
fitness model program -
fit over 40 -
fit yummy yummy -
flattenyourabs -
flatten your abs -
forex candlesticks made easy -
forex killer -
forex megadroid -
get rid of your cellulite -
g money pro -
google shadow -
governmentregistry -
government registry -
gov resources -
health biz in a box -
homemadeenergy -
home made energy -
hybrid water power -
i software tv -
joyful tomato -
keyword spy pro -
kingdom of pets -
macro virus -
malware bot -
maternityacupressure -
maternity acupressure -

Anonymous said...

eczema free forever -
end your tinnitus -
error nuker -
fatburningfurnace -
fat burning furnace -
fat loss 4 idiots -
final sync -
firewall gold -
fitness model program -
fit over 40 -
fit yummy yummy -
flattenyourabs -
flatten your abs -
forex candlesticks made easy -
forex killer -
forex megadroid -
get rid of your cellulite -
g money pro -
google shadow -
governmentregistry -
government registry -
gov resources -
health biz in a box -
homemadeenergy -
home made energy -
hybrid water power -
i software tv -
joyful tomato -
keyword spy pro -
kingdom of pets -
macro virus -
malware bot -
maternityacupressure -
maternity acupressure -