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
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.
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.
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.
