Hi all; at the risk of becoming 'The Crossfit Guy' - which I'm not, if you read my earlier posts - I'd like to suggest one application for short, high-intensity anaerobic workouts, at which Crossfit is exceptionally good.
In a pre-comp phase, just before the carb-up, Dan Duchaine advocated total-body carb-depletion. One last workout to stimulate insulin sensitivity, and then hammer the dextrose. This was from Body Opus, his last book.
Duchaine knew hormones. His workout - to deplete glycogen and stimulate insulin sensitivity - lasted about 2 hours, and was one giant circuit of total-body training.
We used a glycogen-depleting Crossfit workout to do the same to bodybuilders pre-competition in June. It only took 30 minutes. This was our first year doing it.
What are your thoughts? I'm not saying this IS the answer, but I'd like to hear the opinion of T-Nation. Before you answer, though, please consider these:
1) did the workout raise insulin sensitivity? Definitely.
2) what if I (or an author you like, as in Cosgrove or Thibodeau) wrote this exact workout, and called it something else?
...I'm not including the exact workout, because I don't want this conversation to be bogged down in the merits of pullups vs. chinups. For discussion only!
One last thing: here's a great test to see how much these workouts raise insulin sensitivity. Eat half of a bran muffin pre-workout. Do your workout. Eat the other half. Was it sweeter post-workout? If so, then you've increased insulin sensitivity.