Friday 130308

On the minute for 20 minutes:
Even Minutes: 3 Power Cleans 
Odd Minutes: 5 Front Squat

Athletes will use the same weight for each exercise. A rough guideline is to use 70% of your one-rep-max power clean.

Post results to comments and BTWB.

Matt Gintzler, crushing the muscle-ups.


The Cholesterol Debate ~ Luke Palmisano

Let’s establish one point: I am not a doctor. We actually have medical doctors who go to Verve. They can confirm this. Me. Never been to medical school. So when I address your health, take it with a grain of salt. Whereas one hour with me may improve your Olympic lifts, it may also actually lower your intelligence (just ask the people who have to be around me every day).

Back in the 80’s, White Snake was still cool. Cholesterol was also rarely discussed. It wasn’t a big deal. Is there a connection? Perhaps. But somewhere along the line, cholesterol became a big deal, while David Coverdale faded away down the only road he has ever known. Cholesterol, according to some opinions, has been responsible for demonizing entire categories of foods (like eggs and saturated fats) and blamed for just about every case of heart disease in the last 20 years. But some in the medical industry (and it is an industry) have begun to look at the dangers of cholesterol as being a smoking gun. So, briefly, let’s review. What is cholesterol?

It is a fat, produced by the liver, and vital for body function. Every cell membrane in your body contains cholesterol. According to conventional medicine, there are two types: HDL, and  LDL. HDL is known as the “good” kind, and LDL the “bad.” Since 2002, however, the recommended levels for cholesterol, especially LDL levels, have been lowered. With what effect? Harlan Krumholz, a cardiologist at Yale University said that “We can’t just assume that modifying the risk factor is modifying risk.” Meaning, lowering cholesterol levels does not necessarily relate to lower risk of heart disease. In fact, according to an article by, found here, a group of 15 cardiologists will review the guidleines of cholesterol targets. According to the article,

“The guidelines will set the tone for clinical practice in the United States and beyond, and will profoundly influence pharmaceutical markets. They will also reflect the growing debate over cholesterol targets, which have never been directly tested in clinical trials.”

The reason I bring this up is because the diet that CrossFit prescribed, is, in some circles, frowned upon. Red meats? You betchya. Eat fat (both unsaturated and saturated)? Guilty, as charged. Whole grains, part of every good cholesterol lowering diet? Yeah, no. Why? The line of reason is that cholesterol has indeed been a smoking gun in the battle against heart disease. People who are taking part in Paleo and Paleo/Zone challenges are on the front line of a culture that is out to revise dietary standards. In fact, some athletes here at Verve who have taken part in nutritional challenges have seen their cholesterol increase towards the end. This despite other positive health measurements (body fat%, improved physique, and noted improvements in well-being). 

So, stay tuned. I will continue to yell that bacon is good for me, and I will also keep playing those White Snake cassettes. Why? Because David Coverdale never got the credit he deserved.

We will be giving athletes the opportunity to try out Open WOD 13.1 at Oly classes tomorrow if they missed it, or desire to repeat it, and can’t make it to Sunday’s event. See coaches for details. Keep in mind, we have many open gym opportunities to make the WOD up, or try it again.

A reminder that EVERYONE must submit their scores before Sunday at 5:00 P.M. Pacific time for your scores to count. Click here to log in and submit your scores. You can sign up by Sunday at the latest, if you haven’t already.

Want to get your lift on? Maybe try out the Roots Oly Invitational, being held Saturday April 5th. Email if you’d like to compete. 

Hydrostatic Body Fat Test bus will be at Verve on Monday and Tuesday of next week.  Click the days below to sign up.




  1. Gabriel :

    Off topic, but always important, here are some good articles I came across in my daily reading on the downright scary side effects of sleep deprivation, including hormonal imbalances that lead to increased hunger, insulin resistance, increased risk of osteoporosis, and the list goes on:

    It can also effect gene expression:

    I also encourage people to read about epigenetics, as science is starting to establish links between diet and genetic expression as well. Interesting stuff!

  2. Dan :

    So I’m confused, is White Snake still cool or not?

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