Friday 130920

Tabata row
Rest 1 minute
Tabata handstand push-up
Rest 1 minute
Tabata pistols (alternating)
Rest 1 minute
Tabata medicine ball cleans

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.  Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is calories.

Post times to BTWB and Compare to 120913

Dakota finishing off a Sotts Press

I was reading an older article on The Poliquin Blog and wanted to share it with Verve.  The name of the article is: Thirteen Training & Nutrition Facts We All Agree On—And 13 Things We Don’t.  I like these types of articles because they tend to get the conversation going since each person has their own point of view.  

Click HERE for the full archived article.  

Below are a few of the “Facts” and “Lies” that I found interesting.

Fact: You can build amazing abs with compound lifts (squats, deads, chins, clean, snatch, lunges, presses, pulls). You can showcase those abs by maintaining a low body fat.  This is CrossFit.  This is what we do on a daily basis and the reason why so many of you have amazing mid sections.  

Lie: Isolation ab exercises can help you lose belly fat and get great abs.
Most readers already know this is a lie. Bulletproof abs are made in the kitchen, with compound lifts, and the addition of sprints when necessary.We do a lot of  Post WOD Ab cookies, but perhaps we should just throw a few post wod sprints in the mix?

Fact: Whey protein rules for building muscle in conjunction with resistance training. It is “fast” digesting, making the amino acids available quickly for protein uptake into muscle for maximal gains. It has a superior amino acid profile of all protein sources, and it raises the most important antioxidant, glutathione, which is only produced inside the body to fight off disease.  We talk about having something/anything after you workout to help in recovery and aid in muscle growth.  Whey is a convenient option if you don’t want to bring real food to the gym.

Not Fact: Casein should always be taken with whey because it is slowly digested, triggering protein synthesis for a longer period after exercise.
Casein is highly allergenic. Will everyone who tries it have a problem? No, but when compared side-by-side with whey, it produces inferior results in terms of body composition. It’s not necessary or superior, and most people will do best without it.  I’m personally not a fan, but let us know if you’ve had good results from taking casein.  Post in comments.
There are many additional Facts and Not Facts/Lies in the article.  Take a read and post your thoughts to the comments.  I’m curious as to which ones resonate with our members.


  1. Nikki :

    Thanks for posting this article. I also found a few points interesting:
    Fact #6: Eating a high-protein, low-carb diet of whole foods can help you lose fat. I hate getting the question from people after I tell them that I eat Paleo about either A. how much bacon do I eat every week? (usually none, unless I’m using my new spiralizer to make white sweet potato “spaghetti” carbonara) or B. Isn’t that like Atkins.

    Fact #7: You can build amazing abs with compound lifts. I (forcibly) took a friend to a “drop-in” while on vacation and after finishing a 20 minute WOD of overhead presses, pullups, double unders, and burpees, they ask me “what about the ab workout?” My response was, “we just did it”.

    Lie #10: Vegetables are good for you in any form, whether it’s processed, packaged, or added to a cake. Bummer because my zucchini bread recipe using Justin’s chocolate hazelnut butter is pretty darn delicious.

  2. Rex :

    I vote for post WOD sprints!!!

  3. Joe M :

    As far as whey protein goes, is there a preferred brand within the Verve community?

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