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Workout of the day


3 rounds for time of:

1,000-meter row
5 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

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Compare to 190202.

The Hip and Pelvis

This 2016 trial found that 12 weeks of high-intensity interval training (HIIT) significantly improved cardiometabolic function and liver fat content in diabetic subjects. HIIT subjects saw significant increases in a variety of markers of cardiovascular health, including healthful regeneration of cardiac muscle tissue and improved cardiac contractile capabilities, as well as reversal of certain forms of cardiovascular degeneration associated with Type 2 diabetes. The same subjects also showed a 39% decrease in mean liver fat content, with four of the 11 subjects in the HIIT group seeing a reduction from clinically significant liver fat levels to “normal” liver fat.

Read MoreHigh intensity intermittent exercise improves cardiac structure and function and reduces liver fat in patients with type 2 diabetes

Workout of the day


Rest Day

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Jules Massenet, “Méditation” from Thaïs, performed by Itzhak Perlman

Saved by the Barbell is an annual Labor Day fundraiser workout hosted by the CrossFit Foundation and taking place at participating CrossFit affiliates around the world. All proceeds from the workout support school teachers, students, parents, coaches, trainers, and administrators building CrossFit programs in their schools and communities. Registration for Saved by the Barbell 2019 is now live.

Read MoreSaved by the Barbell 2019 Registration Now Live

Workout of the day


3 rounds for time of:

Run 400 meters
15 thrusters
21 inverted burpees

♀ 95 lb. ♂ 135 lb.

Practice SLIPS for 15 minutes.

The Inverted Burpee

This 2018 paper substantiates previous evidence indicating metformin diminishes the beneficial effects of exercise on insulin sensitivity. Metformin is the most widely prescribed medication for the treatment of Type 2 diabetes and more recently has been promoted as a general anti-aging drug. However, this trial’s authors observe that taking metformin alongside exercise inhibits two of the major benefits attributed to exercise (improvements in insulin sensitivity and cardiovascular fitness). They thus suggest recommendations to prescribe metformin broadly as an anti-aging medication are premature, as the drug may accelerate key elements of age-related metabolic degeneration.

Read MoreMetformin inhibits mitochondrial adaptations to aerobic exercise training in older adults

Workout of the day


3 rounds for time of:

Run 400 meters
15 power cleans
40 strict push-ups

♀ 105 lb. ♂ 155 lb.

Practice SLIPS for 15 minutes.

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At Home: SLIPS


Scales, L-sits, Inversion (handstands), Planks, and Stretching

NY Times

"A popular diabetes drug sometimes taken to slow aging may diminish some of the expected health benefits of aerobic exercise in healthy older adults, according to a new report. The drug, metformin, can blunt certain physical changes from exercise that normally help people to age well. The results raise questions about the relationship of pills and physical activity in healthy aging and also whether we know enough about how drugs and exercise interact. The results are particularly disconcerting given that healthy, active people may be considering taking the drug to slow aging. Metformin currently is the most-prescribed medication globally for people with Type 2 diabetes."

Read the article An Anti-Aging Pill? Think Twice

Workout of the day


3 rounds for time of:

Run 400 meters
15 deadlifts
21 pull-ups

♀ 165 lb. ♂ 250 lb.

Practice SLIPS for 15 minutes.

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The V-Up

This 2017 paper reviews the potential impact of ketogenic diets on cancer via a variety of potential mechanisms. Many of the direct downstream effects of glucose and/or insulin suppression reduce activation of pathways linked to tumor growth and proliferation. Additionally, a ketogenic diet may increase the effectiveness of the immune response to cancer cells.

Read MoreKetogenic Diet and Other Dietary Intervention Strategies in the Treatment of Cancer

Workout of the day


Rest Day

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Meindert Hobbema

Allee von Middelharnis by Meindert Hobbema

Dr. Glenn Begley, CEO of BioCurate and a respected hematologist and oncologist, is famous for producing a study in 2012 that demonstrated most preclinical research related to cancer drugs cannot be reproduced. In this lecture, he shares the criteria he used for evaluating the research and the methods he found researchers used to distort their data. He then presents his diagnosis of the problem inherent in the academic research cycle, which he claims fuels the desperation that produces such distortions.

Watch Dr. Glenn Begley: Perverse Incentives Promote Scientific Laziness, Exaggeration, and Desperation

In this October 2018 editorial, Michael Hengartner and Martin Plöderl argue trials investigating the impact of antidepressants show statistically significant but not clinically significant effects, and even these meager effects may be eroded by known biases.

Read MoreStatistically Significant Antidepressant-Placebo Differences on Subjective Symptom-Rating Scales Do Not Prove that the Drugs Work: Effect Size and Method Bias Matter!

Workout of the day


Row 5,000 meters

7 minutes of L-sit from the floor in as few sets as possible.

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Compare to 190514.

The Wrist and Hand

Workout of the day


CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

20 minutes of scale practice and stretching.

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Compare to 190616.

Negative Push-ups

the daily beast logo

"In March, the Food and Drug Administration approved a ketamine cousin called esketamine, taken as a nasal spray, for patients with intractable depression. With that, the esketamine nasal spray, under the brand name Spravato, was introduced as a miracle drug—announced in press releases, celebrated on the evening news and embraced by major health care providers like the Department of Veterans Affairs. The problem, critics say, is that the drug’s manufacturer, Janssen, provided the FDA at best modest evidence it worked and then only in limited trials. It presented no information about the safety of Spravato for long-term use beyond 60 weeks. And three patients who received the drug died by suicide during clinical trials, compared with none in the control group, raising red flags Janssen and the FDA dismissed."

Read the article FDA Overlooked Red Flags In Testing of New Depression Drug

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