Thursday 110210

"Wiman's Birthday Workout"

Row 20 calories
40 Kettlebell swings, 24kg, (16kg)
40 Toes 2 bar
40 Burpees 
Row 20 calories  

Post time to comments.

Jennifer Wiman has been with Verve for over TWO years, happy birthday Jen!

Glycemic Impact

Not all carbohydrates are created equally.  Reflect for a moment, if you will, on the now classic first sentence of "World Class Fitness in 100 Words": Eat meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar.  This line written by Greg Glassman not only offers specific recommendations of what types of foods to eat, but it also prioritizes the order in which those foods should be eaten.  

Of course you know to eat meat.  It's provides the building blocks that make up your body. You also know to eat fat (nuts and seeds) because it slows the absorption of carbohydrates into the bloodstream, in addition to helping with satiety.  But what about the carbs?

Notice that the first carbohydrate listed is veggies.  Why?  Because most veggies have a relatively low glycemic load.  That's why we make veggies the priority carb.  Next we have "some fruit".  Why some fruit and not all fruit?  Because many fruits contain a massive amount of sugar and can cause insulin spikes.  Also listed is "little starch".  Notice there is another quantifier on this statement – for good reason.  Starchy foods, even in low doses, are quick to enter the bloodstream, surely causing a spike in insulin.

So what is glycemic index and how do I figure out which carbs are better choices? Well, the glycemic index simply rates carbs on how quickly the body breaks down the carbohydrate into glucose and releases it into the bloodstream.  For instance, broccoli has a very low GI, where as sugar has a very high GI.  

Here's a trick we learned along the way: to evaluate a carbohydrate's glycemic index, think about what would happen if you put the food in a bucket of water and stirred it occasionally.  For example, a piece of bread or a peeled banana would break down pretty quickly.  Now consider what would happen to broccoli or a green pepper if you put it on the water.  It would break down eventually, but it would take so much longer than higher glycemic foods.

So even if you're Zoning, you can always improve your carb choices to see improvements in performance, body composition, or mental acumen.  Prioritize and choose wisely!


  1. Slaughter :

    happy happy bday!!!

  2. Greg B. :

    glorious happy day!

  3. Rich :

    Happy B-Day Jen!

  4. Cherie :

    Happy Birthday Jen!

  5. Joylyn :

    Love me some Jen Wiman!!!

  6. Tobias Coffin :

    I don’t know you, but happy birthday! This should be fun

  7. Andy :

    Happy birthday Wiman! Pretty funny that there are so many 40s in your b-day workout given that you’re only like 28.

  8. haha @ Andy!
    Happy Birthday Jen! Thank Dog this is a rest day for me.

  9. Erin :

    I’ll be thinking of you since it’s also my day off, and sending happy wishes! Have fun!

  10. Slaughter :

    The Asian Squat 🙂 Enjoy

  11. robyn :

    Happy, happy birthday Jen! So glad to be a verver with you. Hope your 40th is wonderful. I agree with Andy there are a lot of 40’s in this WOD considering you don’t look anything close to that number:)

  12. Jeff "CueBall" :

    Did Luke’s Oly Lift class and awesome! It is really helping me put together the entire mvmt and getting comfortable with weight overhead.
    Squat Snatch 105# – need to focus more on shrug and armpits forward.

  13. Jen :

    Thanks for all of the birthday wishes my peeps! And to Matt and Cherie for a fun workout!!

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