Friday 130920

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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.

━ Past WODs

Wednesday 240320

As many of you have noticed, MBO is no longer available. We are switching to Beyond The Whiteboard for scheduling and membership charging...

Wednesday 240103

Bring a Friend Week(s) Starting January 15th and running through January 27th, we will be having Bring a Friend Weeks. If you have friends...

Sunday 230917

Every minute on the minute for 25:00 Minute 1 15 Calories on the rowerMinute 2 10 Toes to barMinute 3 15 Calories on the bike...

Saturday 230916

With a partner With a 22:00 5-10-15-20-25Power snatch 135#(95#)15-12-9-6-3Ring muscle ups Run 200 meters together after each set With the remaining time:Build to a heavy power snatch Scores =...

Friday 230915

Every 2:30 x 54 Front squats*Use the back squat weight from 090823For time:50 Wallballs 20#(14#)Row 250 meters20 Ab mat sit upsRow 250 meters35 Wallballs...
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