The third post in Professor Tim Noakes’ hyponatremia series continues to review the influential Wyndham and Strydom heatstroke study and evaluates its various levels of scientific evidence. Noakes also presents a scale for grading the relative validity of different experimental designs.
Read MoreThe Hyponatremia of Exercise, Part 3185-205-230-255-270-275
.
115-155-175-195-210 Rx'd
I really like the 3 recommendations at the end that guide us to know what science is likely to be true.
115-135-145-155-165(f)-165(f)
dumbbells, and did both practices
90,
2x110,
3x130
135-145-155-165-175-185(PR)
LOADS:
52-62-62-72(F)-72-72(F)-kg.
115-137-137-159(F)-159-159(F)-lb.
TOTAL:
248-kg.
547-lb.
L-sit/hang *alternating* EMOMx10. sits for 15-20 secs, hangs for about 30 secs.
Scales done front and back
65 75. 80 82,5. 82,5. 82,5kg
5-155
3-165
3-175
1-185
1-200
1-210
135-155-175-185-205-225(fail)
Rx’d:
Cleans: 195-215-220-230-240-250miss
L sits: :12 hold from floor Every minutex10
Scales: :30 front /:30 rest/ :30 back scale :30 restx2 each leg (alt legs) then :30 back lever each leg to finish out, back and feet felt smoked at the end.
80, 85, 90, 95, 98, 100
165-180-185-195-200-200#
75kg
75kg
80kg
85kg
90kg (f)
85 kg
5 rep - body weight hand walk outs
3 rep - body weight hand walk outs
1 rep - 8 lbs hand walk outs
L sit - 10 min
front/back scales - 10 min
Producing the expected outcome: Clever Hans the Horse
An unexplored component of laboratory research is the extent to which the outcome is influenced by the interaction of the scientists directing the research with the research subjects participating in the study. For it is the nature of modern exercise physiology research that many research subjects are either students, friends or associates of the researchers directing the study. Or else they are aware of the nature of the research being undertaken in the laboratory and the likely outcomes of previous research findings from that laboratory. They may even know which companies (if any) are funding the research. So they are probably aware of the type of research outcomes that the scientists (and perhaps the research funders) would be hoping to find.
I recall a “light-bulb” experience when we were studying for how long cyclists were prepared to exercise in our laboratories before they chose to stop because they were “exhausted”. For many years 3Â hours was about the longest time that subjects could cycle at the particular exercise intensity that we were studying.
Then quite suddenly one of our students pedalled for 6Â hours before stopping. Overnight subjects in these trials were suddenly able to exercise for 6, not 3, hours before they had to stop because of “exhaustion”. Clearly the message had circulated that subjects in this particular trial should be able to exercise for at least 6Â hours. Or else they were wimps.
To some extent this phenomenon is similar to the placebo effect in which, for example, subjects fed an inert substance that they believe to have mystical properties react as if they have indeed ingested a compound with mystical properties. That the placebo effect plays an important role in exercise performance in the laboratory is well established (7, 15-18).
That animals can read human behaviours and produce the result that humans desire is shown by the remarkable story of clever Hans the Horse. The story is described in a popular book on animal thinking (19).
“Hans had gained his fame by solving mathematical problems — and not just simple arithmetic, but also puzzles such as adding 25 to 15 or finding the factors of 28. Hans could also tell time, identify musical scores and answer questions and European politics. He would count out the answers to the math problems with his foot and answer ‘yes’ or ‘no’ to other sorts of problems by nodding or shaking his head. His owner, an elderly schoolmaster named Wilhelm van Osten, had patiently taught Hans his lessons, rewarding him with a sugar cube for each correct answer. Van Osten was no perpetrator of hoaxes; he genuinely believed in Hans’s intelligence”.
“But investigations by the Prussian Academy of Sciences identified the true nature of clever Hans’s remarkable abilities. His success was dependant on the presence of another human who knew the answer to the question. When no such person was near him, Hans lost his ability to answer these same questions correctly. Thus the Prussian scientists concluded: ‘Unconsciously, Hans’s questioners were cueing the horse; for example by subtly bobbing their heads in anticipation of a correct answer, or tensing up as Hans counted and subtly relaxing when he got to the right answer. People who knew the right answer ahead of time were naturally anxious to see if Hans would get it right, and were betraying some sign of acknowledgement, unconscious even to themselves but not to Hans …’” (p. xxxi).
Budiansky explains that horses are social, herd-dwelling animals with a highly
developed ability to detect behavioural cues from their fellows: So “Hans was able to form a myriad of very subtly linked associations through learning. He had discovered that if he stopped pawing just when the appropriate cue appeared, he would get a sugar cube. But he did not in fact ‘know’ a thing about square roots, the Kings of Spain or Beethoven” (p. xxxi-xxxii).
Humans too are herd-dwelling animals who will also detect what is the “correct” answer that the scientists wish from their experiments.
Scientists can cue the correct answer just as effectively as Mr Van Osten was able to cue clever Hans the Horse”.
Completed 2019-03-26
95-135-135-155-155-155
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125/5
145/3
155/3
165/1
195/1
205/F
155-185-205(2)-215(f)-215-220(pr)
✅
5-135#
3-155
3-175
1-185
1-200F
1-195F
Rx’d L sit and scales
135 x 5
165 x 3
185 x 3
225 x 1
235 x 1
240 x Failed
155, 165, 175, 185, 205(f), 205, 185
Focused on form for my second attempt at 205. It was the best power clean I’ve ever done. Super happy about it!
33 Rx at my local affiliate. I spent the remaining time attempting a C2B pull up and did about 80 kipping pull ups. I came super close to my first C2B but no dice.
Wrong comment thread, oops
185-195-205-215-225-235F
105x5 120*3 130*3 135*1 145*1 150*1Fail
95-105
115-135-145
150-155-160-165
D
35-40
45-45-45
50-50-55-55
(115x5) (135x3, 155x3) (185x1, 190x1, 195x1F, 195x1PR)
Rxd
M / 39 / 6’ / 193lbs
135-155-185-205-215-225lbs
Practice the L-sit for 10mins.
Practice Front & Back Scales for 10mins.
135-145-155-175-185-195.
EMOM max L-hang for 10 minutes, slowly improving.
practice scales for 10 minutes, using tabata intervals.
5x40-3x50-3x60-1x65-1x70-1x75pr-1x80kg pr
I changed the rep scheme slightly to 5-5-3-3-3-1-1-1-1 and did not use big weights:
5s = 100, 105
3s = 110, 115, 120
1s = 125, 130, 135, 140
Perfect way to head into 19.5. Quads are utterly destroyed from that heavy thruster WOD!
M/33/5'10"/180lb
5 @ 205
3 @ 215
3 @ 220
1 @ 230
1 @ 235
1 Fail @ 240
1 @ 220
Cannot believe the L-Sit progress since the top of the year. Keep up this beautiful programming!
5: 135
3: 145
3: 145
1: 155
1: 165
1: 175 all in lbs.
95LB-135-185-225-235-245LB(F)
155-175-185-195-205-210(fx1)
M/57/6'2"/177
145#
157, 167
185(f), 185, 185(f), 185
Not quite Coach B videos of Sage, but I guess these animes will do.
Scaled to 5-3-3-1-1-1 power cleans
35#/45/55/65/75/85f
Subbed boat pose & hip thrusts 10 min
Front & back scales 10 min
135, 155, 155, 160, 160, 160, 160
Focused on squat clean form
155#-175-185-205-215-225
155-165-185-195-205-215f-225f
First time doing hang power cleans
95lbs
3-3-3-3-3
bent over rows
10-10-10
deadlifts 135lbs
10-10-10
L-sit practice/hollow body holds 10min
135-185-195-205-215(f)-215
M/51/190
155-175-195-210-225-230(f)
47/M/6'3"/225
5=95 lbs., 3=105, 115. 1=115, 115, 120.
10 minutes L-sit practice on parallettes. 6 min front scales + 4 min back scales. HOORAY for rest day tomorrow.
135-155-175-195-215-225(f)
135,155,155,175,180,185(PR)
235lbs(PR)
245 - 250lbs(PR)
260 - 265 - 270lbs(PR)
Felt really strong today, and a friend really helped improve my l-sit. Starting my l-sit in a tight tuck, getting my knees as high as I can, then extending my legs slowly I was able to get my heels above my hip crease by a lot. My scales are improving slowly, the hamstring stretch feeling is still a more limiting factor than strength.
#165-175-175-175-195-205-205 rx
Then used rings for L-Sit practice
165-185-195-205-205-205
M-42-69-170#
Gymnastics ✅✅
135, 155, 185, 205, 225, 245(f) Rx
Power clean 5-3-3-1-1-1 reps.
165-195-215-225-235- 245 failed 2x
L Sit work completed
Time crunch, no scale work
Power clean 5-3-3-1-1-1 reps.
165-195-215-225-235- 245 failed 2x
L Sit work completed
Time crunch, no scale work
Power clean 5-3-3-1-1-1 reps.
165-195-215-225-235- 245 failed 2x
L Sit work completed
Time crunch, no scale work
5x88Ibs, 3x110Ibs, 3x132Ibs, 1x154Ibs, 1x176Ibs(failed), 1x176Ibs(failed)
5 @ 185lbs
3 @ 205lbs
3 @ 205lbs
1 @ 225lbs
1 @ 235lbs failed
1 @ 230lbs
185-200-210-225-235-245lbs (missed first 245....got it on the second try)
M/6-3/218lbs
52kg x5
57kg x3
62kg x3
67kg
72kg
77kg (almost fail)
72kg
Did not have time for the L-sits & scales.
3rd WOD today, mission complete. :)
M 42/1.78m/77kg
155, 185, 195, 205, 215, 225
53 kg: 5 reps
58 kg: 4 reps
60 kg: 3 reps
63 kg: 3 reps
65 kg: 1 reps
68 kg: 1 reps
70 kg: fail
Then, practice L-sit on parallettes and rings and both scales once.
115(5)
135(3)
135(3)
145(1)
165(1)
180(1) PR
10 min l-sit
EMOM style:
2 from ground
2 on dumbbells
2 on rings
2 from bar
2 seated leg raise
10 min scale practice
Power clean
95(5), 135(3), 15(3), 155, 175, 185
10 min L-site practice
10 min scaling practice
57 / 167
Shoulder and hip replacement -- so big numbers are a thing of the past for me.
135/5, 150/3, 150/3, 155/1, 155/1, 155/1
115 x 5
125 x 3
135x 1
135x 1
135x 1
Feel like I’m bleeding power in mid-phase of pull.
225 x 5 TNG
245 x 2 (1SC)
235 x 3
250 x 1
255 x 1 Miss
245 x 1
250 x 1
L Sit 10min EMOM 20sec work
Slack Line practice
Scale practice
95
100/105
110(PR)/115(F)/110(F)/105/105
115# is still eluding me, but I’ll get it soon!
L-sit & scales practice ✅. They are getting better every time!
Stick with it!
60kg-80kg-100kg-125kg-130kg-135kg
40-50-60-70-80-90fail-80 = all in KG!
Thank you CrossFit for these articles. To read coherent thought rather than opinion is a treasure to be preserved.
Thanks Tim. Much appreciated. I love reading the historic literature. Not surprisingly the olden day scientists were every bit as astute if not more so than we are today. They also were more likely to be directly involved with answering practical problems posed by their patients. Today the rise of the laboratory scientist far removed from patient care, is the most obvious change in medical research. And it is not for the better.
The classic scientists were also much less likely to be careerists interested in undertaking research that would produce scientific papers and garnish large research grants to promote their careers - rather than answering the pressing problems of the day.
My opinion is that if you don't know the history of the scientific research on any topic, you really won't properly understand that topic.
I have such admiration for the historical figures in science and what they achieved.
130
135-140
142-145-150(f)-147(f)
Forgot about the L-sit and scale work...this evening, perhaps.
145 - 150 - 160 - 170 - 180 - 185 tried one with 190 didn’t make it...
145-155-165-175-185-195 (pr)
M/41/5’8”/163
Completed scales and l-sit practice
rx
135
150/150
165
180
185 92% of 1rm
m/49/175
in basement and did not go heavier so I didn't risk dropping weight and wake up the family at 6 am (I like my life:)
I'll be in the garage in a week....
pluse L sit practice
M/44/6'2"/185#
155
175/185
190/195/200
10 min L-sit practice...ran out of time so no scale practice
What are "scales"? I tried to Google it and only found discussions about "scaling" workouts.
you can find it on YouTube https://youtu.be/WgXaf7g0Pyo
It's basically stand tall and raise your arms to the sides. Then raise your foot as high as you can and hold it. Alternate feet. You can find a video on the crossfit website.
Hi Greg, CrossFit.com has a video on scales on Mar 6th, https://www.crossfit.com/190306
Thanks guys!
Intended Stimulus
Fun with the barbell, fun with gymnastics. Today let's go as heavy as possible with the power clean while committing to staying true to the nature of the movement: opening and closing the hips fast. If you find yourself "starfishing" the feet, you are too heavy, so deload a little and focus on coming under the bar more. For a clean to be power we just need the crease of the hips above the knee; you still have plenty of room to go under the bar.
For the L-sit try a different version from last week, so if you did rings, try using the pull up bar this time. For all holds, accumulate as much time as possible with a solid position. Whichever shape you are practicing, own it!
Option for cleans
Athletes new to the power clean can do the following. Eperienced athletes can use this as warm up.
EMOM for 5 (very light)
3 high hang clean hig pull + 3 front squats
then
EMOM for 4 (light)
2 high hang power cleans + 2 hang power cleans
then
EMOM for 3 (light to moderate)
1 segement clean deadlift + 1 power clean
Option for L-Sits
Option 1
EMOM for 10
15-20 seconds l-sit hold
Bend knees as needed. Aim to last 1-2 seconds longer than last week, if you did 190314.
Option 2
EMOM for 10
20 seconds support hold + 5-7 V-ups
Aim to last 1-2 seconds longer than last week, if you did 190314.
Option for Scales
Option 1
4 Sets
0:45 Front Scale
1:15 Back Scale
Rest 0:30
Option 2
4 Sets
0:30 front scale with tucked leg
1:00 back scale not fully parallel
Rest 1:00
POWER CLEANS: I will have most of my athletes attempt this workout as prescribed, as long as sound mechanics are maintained. Most of my experienced athletes will be coached to achieve near-max loads on the second set of 3 reps and the final set of 1 rep. I may use percentage recommendations, as a general guideline, for some of my experienced athletes. For example:
Set 1 @ ~75-80%
Set 2 @ ~80-85%
Set 3 @ ~85-90%
Set 4 @ ~90-95%
Set 5 @ ~92.5-97.5%
Set 6 @ ~95-100%+
Again, these are general guidelines. Final loads for each set will be determined based upon the execution of the previous set.
For less experienced athletes, I will manage the loads so that there is always a few reps left in the tank. It might also be beneficial to have them continue to perform sets of 3 reps instead of the 1-rep sets. The reason for this rep adjustment is that I may have some athletes not skilled enough, or strong enough, to reap the benefits from 1-rep attempts. They may benefit more from more volume at a lighter load.
For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the lifts from the hang position.
“Touch-and-go” reps will not be prescribed, today. I will allow athletes to perform the sets of 5 and 3 reps as singles, but will give a timeframe for the reps to be completed within. For example, the set of 5 reps should be done in under 25 seconds.
L-SITS AND SCALES- My athletes will continue to build from their prior efforts with all 3 of these movements. For example, if an athlete has been working on tuck L-sits, I will have them either attempt this same variation for a longer hold or progress to an L-sit with one leg extended. For progressing the scales, this could simply be done by not utilizing a support beam for balance or attempting to raise the lifted leg to a higher position while maintaining sound mechanics. For more details on each movement, feel free to look back at my posts from Monday, 190311, for the L-sit, and Wednesday, 190306, for the scales.
Globo scale... As Rxed. If using iron plates, go to a heavy single on the 1's, and touch and go the 5's and 3's. If without a barbell do dumbbell low hang power cleans. Go up the db rack until you can't do a good form single, or do max sets with the heaviest available dumbbells if the dbs available are below your max.
For the l-sits, you can do these on rings, 2 boxes, 2 benches, a chair with handles, paralletes, a bar dip station, or hanging from a pullup bar or rings.
Champions Club Scaling Notes
STIMULUS:
One of the most important things to understand in CrossFit is that a back squat is a squat, a kettlebell swing is a squat, a push press is a squat, a defensive slide is a squat, and throwing a shot put is a squat. In my experience, full cleans look better than power cleans because athletes tend to keep the integrity of the squat better in the former than the latter. For most athletes, I would not worry about specifying between a power and squat clean. Just clean and land in a squat — however low that squat takes you. This workout is all about challenging your jumping and landing mechanics… which is… you guessed it… another expression of squatting. Do as many reps or whatever weight is needed to make sure your butt is back, arches are intact, and spine stays braced.
GROUP:
Time caps have been going well for me on max effort days recently and I’ll probably stick with it here. Athletes with lighter weights will be able to do more reps in the, say, 1 minute time cap, and peeps with heavier weights will be able to rest more. Yeah… I’ll stick with that. And I don’t want to mix these in a workout today because spending the entire session on cleans will move the needle quite a bit for most people. Then maybe do the scales and L-sits between sets.
WARMUP:
Jump rope — always
Box jump — prep for landing position
Squat — more prep for landing
Kipping pull-up — stay fresh
Push-up (reverse grip) - prep the wrists
KEY MATCHUP: going lower on the heavier weights vs. landing in a middle split (just go lower!)
SCALING THIS WELL WILL CAUSE ME TO: feel like I need a rest between sets
GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 2. Not a metcon. Not a squat clean. Not more than 5 reps. I’m okay with this one!
GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 3. Should be fine, especially is doing lots of reps at a lighter weight.
