Wednesday - "The Chief"

When it comes to fat loss, there are so many theories about what is the right way to go.
Paleo
Zone
Atkins
Vegan
South beach diet
tuna and water diet
And so on to the literal extent of the imagination.

The simple science behind weight loss and weight management is understanding your caloric needs.
In order to lose 1 pound of weight, you have to be under your weekly caloric need by 3500 calories. This comes out to about 500 calories per day under your plan.

Here is some simple math for you. If your body needs 2000 calories, and your BMR (basal metabolic rate) is around 1800 calories, that means that you are already pretty close to your goal. You would only need to find a way to get rid of 700 calories somehow.

2000 calories allowed, resting alone burns 1800 calories, so you would need to get rid of 200 calories to be just even, then another 500 to meet your negative 500 goal for the day.

In this way, you would lose 1 pound per week. To shed the 500 calories in the example above, you could CrossFit (which on average burns about 400 calories per hour) and then adjust your diet by 300 calories.

In order to achieve all of this you need 4 steps to get started

1. Figure out your caloric need. I personally have started using MyFitnessPal to both understand my caloric needs and track my calories
2. Figure out your BMR (basal metabolic rate/resting caloric burn). You can use MyFitnessPal for this as well, or here is another quick calculator at bodybuilding.com BMR Calculator
3. Start tracking your food for atleast 2 weeks to get a better understanding of where you are and how you can get rid of some of those calories.
4. Start tracking your workouts. It is a very difficult task to truly understand how many calories you are burning up each day. You can calculate a rough estimate of how many calories you are burning by using a website like nutritiondata.com calorie calculator Or you can purchase a calorie tracking device like a FitBit to help track your caloric burn each day

Once you have these 4 pieces, you can get your weight loss in control. But remember that knowledge is power. You need to understand these points in order to move forward.

Group Warm up.
Tic-Tac-Toe game
Empty Bar warm up

Strength
Back Squat
5-5-5
Looking for a 5 rep max

Metcon:
"The Chief"

Max rounds in 3 minutes of:

135 pound Power cleans, 3 reps

6 Push-ups

9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

The Score is only Completed rounds/no partials

Post rounds completed for each of the 5 cycles.