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Had a lot of fun coaching this workout today. As a community we're moving so much better. Our posterior drift (when I keep yelling, "hips back") is getting so much better. We're starting to master that movement and that proficiency is beginning to manifest itself in much more efficient movements. i.e. better times on hip hinge dominant workouts.

Skill

Double Unders

* We will spend the first part of class reviewing and practicing our double unders. If you're already proficient, this can be a time to warm up your shoulder for the workout or attempt the mythical triple under.....

WOD

21-18-15-12

Ring Push Ups

ll Unders

Run 400m

Excess post-exercise oxygen consumption (EPOC) is a measurably increased rate of oxygen intake following strenuous activity intended to erase the body's "oxygen deficit." 

In recovery, oxygen (EPOC) is used in the processes that restore the body to a resting state and adapt it to the exercise just performed. These include: hormone balancing, replenishment of fuel stores, cellular repair, innervation and anabolism. . Another use of EPOC is to fuel the body’s increased metabolism from the increase in body temperature which occurs during exercise.[2]

EPOC is accompanied by an elevated consumption of fuel. In response to exercise, fat stores are broken down and free fatty acids (FFA) are released into the blood stream. In recovery, the direct oxidation of free fatty acids as fuel and the energy consuming re-conversion of FFAs back into fat stores both take place.[3][4][5]

Studies show that the EPOC effect exists after both steady state cardio and high intensity exercise. For exercise regimens of comparable duration, aerobic exercise burns more calories during the exercise itself,[7] but the difference is offset by the higher increase in caloric expenditure that occurs during the EPOC phase after high intensity exercise. High intensity interval training (like CrossFit) was also found in one study to result in greater loss of subcutaneous fat, even though the subjects expended fewer than half as many calories during exercise.[8]

If I sounded weird in the first paragraph, it's because I was reading this before. Just a little look into the why and how of what we do.