calories burned

russgerlach

I am curious how others figure in crossfit workouts? I am new to both myfitnesspal and crossfit.

OAKCOACH

This is reasonably easy to figure out. Since a mainstay of most CF gyms is "Row for Calories" you should have an idea of the perceived effort it takes to burn, say 15 calories in one minute (.75 calories per rep). Many CF exercises are about the same in terms of cal/rep: AAB, Burpee (weight dependent) Light weightlifting for instance. Some are easier (sit-up, push-up etc.). Some are harder (heavy deadlift, pull-up with weight vest, etc.). So using row as your baseline, you could guess that if you do 20 reps per minute, your "Fight Gone Bad"! Score of 300 will translate to 300 calories burned in 15 minutes, or 1200 calories per hour. If you are a beginner and are getting 150 Rx it will be half that. Some of the briefer more intense WODs will have an insane cal per hour rate if you are any good. Let's say you can hit "Fran" Rx in 5:00. I would guestimate 1.25 cal per rep, so 90 reps times 1.25 cal = 135 cal in 5:00 or 2700 calories per hour. Of course the whole point is you cannot keep this up. On the other hand, "Murph" with a weight vest is sustainable for around an hour if you are decent. Probably 600 calories for the reps and another 300 for the runs, so 900 calories per hour and 900 calories actually burned. Hope this helps.