Friday 120921

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters, 135# (95#)
7 Knees to elbows
7 Deadlift, 245# (165#)
7 Burpees
7 Kettlebell swings, 2 pood (1.5 pood)
7 Pull-ups

Post time to BTW.

James, making post-WOD therapy look… rather dashing.

The Protein Balance

There seems to be a protein pendulum today.  On the one side, you have people who focus their diets on calories, as opposed to macro-nutrients.  The idea is, limit your calories, and weight loss ensues.  So, the person eats whatever they want, so long as a certain ceiling of calories isn’t reached. Often, this strategy is carb-rich.  To be fair, I get it.  I don’t want to be over-weight, either.  People are to be commended for at least trying something to improve themselves. But a low protein/high carb diet will force the body into a high-insulin, low-glucagon state.  Bottom line, this is state of body that lends itself to obesity, and diabetes, among other things, regardless of caloric intake. 

On the other side, you have individuals who are so pro-protein, you’d figure that there is no other food on this planet.  They have found the latest, greatest protein supplements.  They drink egg-whites out of the carton (Gross.  Though I have done this.).  Protein is king because they want to gain muscle.  It’s all about muscle.  And hey, I get it.  I want to be huge too.  I then want to buy shirts that are one size too small, and contort myself into flexy poses throughout the day to show off my hugeness.  But eating too much protein with few carbs does us no good at all.  Excess protein in converted into fat.  So… you go off on protein to get your hugeness on, but your body says to you, “Sweet mother this is a lot of protein.  Whatsoever shall I do with this?”  It responds to itself in kind, “Ah.  I shall store it as fat.  For later.  Cuz who knows, right?”  

Obviously, these extremes don’t cut it.  Number one, they are not practical, number two, they often don’t work.  So something must be missing here.  If limiting protein in the name of calories doesn’t make me lose weight, and eating protein in excess doesn’t make me gain muscle the way I want, then what’s the answer?  

You probably could guess, it’s somewhere in the middle.

We prescribe the Zone Diet. The Zone prescribes a protein intake as being 30% of your daily munchiness.  It also prescribes not eating protein by itself.  Protein, carbs, and fat, all eaten in ratio’d quantities, which leads to hormonal balance, which leads to the body being able to accept and process the food you eat the way you want it to be accepted and processed.  Which means the protein you eat will actually go to muscle building and restoration.  BOOM! Moderation leads to a better existence.  

If you have any questions about the Zone diet, be sure come to our next nutritional lecture, on Tuesday, Oct. 2nd at 7pm.  Free to everyone who wants to join us!   



  1. Carlita :

    Pretty sure 7 isn’t my lucky number! 🙁

  2. John L :

    Thanks Luke – awesome workout!!

  3. Cherie :

    Thank you for the great post Luke. Coincidentally, Joylyn and I are on 30 days strict RealFood/Zone. Time to reset the system. We’re on day 12 and feeling amazing. The fist 7 days we’re awful, we wanted to kill everyone around us. But once we got off the routine we’d been used to, we started feeling amazing. Who needs weekly cheat meals , not US (But apparently our husbands do 🙂 !
    As all of us allow, we had let small things into our diets that were counterproductive to our goals. I had allowed cream in my coffee, Nuun, unmeasured meals and cheat nights with the hubby more then once a week. JJ had stopped measuring meat and randomly nibbling on AJ’s yummy fruit. They both seem innocent enough, but what a huge difference it’s making to add the needed precision and reset our systems for a while. We both lost so far over 6 pounds of I’m sure was inflammation and would come right back if we didn’t keep going.
    I’m a huge fan of the zone. All the results come, once I put the time and the detail in to make it happen.

    Thanks again Luke, I think we all fall into the trap of calories or protein. It’s great to be reminded that the body cares more about hormonal balance.

    • CrossFit Verve :

      That’s what I do Cherie. I give. I give and give and give and give and…. well you get the idea. Now, a couple things I have to get off my chest.

      1.) I want to be like Beth Guse when I grow up. Beth, I won’t say what your time for today’s WOD was, but I was pretty happy with my 37:01 rx’d until I saw you destroy The Sevens.
      2.) If you plan on coming to one of the upcoming workouts this afternoon, try to be as warmed up as possible. It’s a long workout, with a lot of movements (around 7, I think), and not a lot of time to go over them. Be ready, and have an idea in mind of how much weight you can realistically handle. PEACE.

  4. Julie H. :

    Great WOD today. I am so sad and disappointed I didn’t finish, although modified, and although I could have. I could have not stopped as often and pushed harder! I am annoyed with myself. The 343 gave their lives, I simply could have finished and I failed to do so. Good lesson for me today. Sorry, to those we lost, I could have given those 21 reps. Alas, beginning this weekend with a grateful heart!

  5. Leslie :

    If I’m older than Beth Guse can I still grow up to be just like her? Or do I need to find a time machine 😉 Won’t make it today- will be drinking wine and looking at art. Have a great time yall!

  6. Jim D. :

    Some day I will be where I can do Seven rx’d, either I don’t have the right equipment or only the “left” equipment is working.

    7 16 kg kg press
    7 24 kg thruster
    7 GHDSu
    7 135# Deadlift
    7 Burpee
    7 24 kg russian kb swings
    7 ring rows
    4 rds 26:00 with left arm only. Now the sling is really sweaty and disgusting.

  7. Ryan Harris :

    “The Seven”
    A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

    Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.


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