CrossFit | 190403
Wednesday

190403

Workout of the Day

89

3 rounds for time of:

5 strict L pull-ups
15 strict push-ups
5 strict L pull-ups
15 strict push-ups
Row 750 meters

Post time to comments.

Cancer, Metabolism, Fructose, Artificial Sweeteners, and Going Cold Turkey on Sugar

4

In this interview, Lewis Cantley, Director of the Cancer Center at Weill Cornell Medical College and discoverer of the phosphoinositide-3-kinase enzyme, discusses the links between diabetes and cancer's metabolic disturbances, the differences between fructose and glucose metabolization, and the brain’s response to sweeteners. Cantley concludes: “The consequence of people eating lots of sweeteners, no matter what they are — whether they’re natural or unnatural — is that it increases the addiction for the sweetness. As a consequence, at the end of the day, your brain says, 'OK, at some point I need some glucose here'. And then you eat an entire cake, because nobody can hold out in the end. The only way really to prevent this problem — to break the addiction — is to go completely cold turkey and go off all sweeteners — artificial as well as fructose. Eventually the brain resets itself and you don’t crave it as much.”

Read MoreCancer, Metabolism, Fructose, Artificial Sweeteners, and Going Cold Turkey on Sugar

Comments on 190403

94 Comments

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Matthieu Dubreucq
December 25th, 2019 at 11:41 pm
Commented on: Cancer, Metabolism, Fructose, Artificial Sweeteners, and Going Cold Turkey on Sugar

This probably explains that just cutting down a little of sugar is usually not sustainable. Most people give in. I have started to do a no sugar challenge every 6 months and it helps me regulate the craving for sweetners.

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William Ma
November 30th, 2019 at 2:53 am
Commented on: 190403

13:51

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Francisco Alférez
May 26th, 2019 at 10:08 am
Commented on: 190403

1 round for time of:


5 strict L pull-ups

15 strict push-ups

5 strict L pull-ups

15 strict push-ups

75 sumo deadlift high pulls (20-kg.)


TIME: 8'30"

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Manchild Manchild
May 25th, 2019 at 9:08 pm
Commented on: 190403

subbed 400m run for row


14:37

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Danielle Hale
May 21st, 2019 at 1:52 am
Commented on: 190403

15:55rx

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Kury Akin
May 8th, 2019 at 4:42 pm
Commented on: 190403

19:20. Strict ring L-pulls mostly with some tucks in one or two sets 50/50. Strict push ups done in mostly two sets (10/5). Only two unbroken. Sub each row with 25DU, 20 each of: 20k sdlhp, 9kg wall balls, 20kg KB swings, 25DU (3:15, 3:30, 4:00).

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Kevin Miller
April 27th, 2019 at 1:22 pm
Commented on: 190403

RX

20:23

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Jeff Chalfant
April 24th, 2019 at 11:15 pm
Commented on: 190403

19:03 rx with L chin-ups (supinated grip, pronated kills my shoulders on these)

All L pull-ups unbroken. First round in 4:45ish. Only first set of pushups unbroken. Then 10-3-2 and 6-5-4. Row times were 3:08, 3:11.8, 3:06.3 and nearly puked afterward. 40/192/5’9”

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Tanmay Bhattacharya
April 22nd, 2019 at 11:48 am
Commented on: 190403

15.38, tried the L sit Pullups to the best of my ability, but still wasn't perfect

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John Campion
April 16th, 2019 at 6:07 pm
Commented on: 190403

17:04 rx

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John Doody
April 12th, 2019 at 11:25 pm
Commented on: 190403

17:43. Slight bend in knees for L-Pull-ups

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Mohamed Mounir
April 12th, 2019 at 4:53 pm
Commented on: 190403

24 mins

All done

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Mike de Graauw
April 11th, 2019 at 3:53 pm
Commented on: 190403

20:30


Subbed 75 ea 45# SDHP for rows, else RX


M/59/6’2”/230

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Coastie Nick
April 9th, 2019 at 7:56 pm
Commented on: 190403

Rx’d 16:25

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Richard Foster
April 8th, 2019 at 5:25 pm
Commented on: 190403

Dotcomscaled

18 min w/

banded pullups

Rx pushups

300 SU

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Clint Michael
April 8th, 2019 at 12:55 am
Commented on: 190403

20:13

Subbed 75 SDHP’s (45# bar) for rows

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Jonathan Lee
April 7th, 2019 at 10:44 pm
Commented on: 190403

16:52 Rx

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Alex Pham
April 7th, 2019 at 5:03 pm
Commented on: 190403

25:03

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Dyon Torrell
April 7th, 2019 at 7:04 am
Commented on: 190403

13:18 rx

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Scott Wiedmeyer
April 7th, 2019 at 2:51 am
Commented on: 190403

32 / M / 5'9" / 140lbs


2 rounds:

Strict tuck-sit ring pull-ups x3

Strict dumbbells push-ups x10

15lb dumbbells SDHPs x25


20:30

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Elliott Harding
April 6th, 2019 at 5:42 pm
Commented on: 190403

25:48


Pullups (normal, strict). Orange band. Broken. Use gray. Focus on shoulder blades down and back before pull.


Pushups. HoffF. First mini set regular, second mini set on knees.

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Katina Thornton
April 6th, 2019 at 1:09 pm
Commented on: Cancer, Metabolism, Fructose, Artificial Sweeteners, and Going Cold Turkey on Sugar

This is also a brilliant description of how a calorie is not a calorie. One calorie of glucose is not equivalent to one calorie of fructose with very large repercussions.

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Sam Pat
April 6th, 2019 at 2:57 am
Commented on: 190403

3 sets:


6 pushups

750m row

6 pushups


3 sets:

2 pullups

2 pullups

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Matt Duplessis
April 5th, 2019 at 11:25 pm
Commented on: 190403

M/31/5'9/175


16:01 Rx

Strict pull-ups are hard after rowing.

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D Schultz
April 5th, 2019 at 7:02 pm
Commented on: 190403

Subbed row for 75 SDHP 50#

Everything else rx’d

21:53

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Cy Azizi
April 5th, 2019 at 2:04 pm
Commented on: 190403

19:55

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Claire Fiddian-Green
April 5th, 2019 at 7:14 am
Commented on: 190403

20:50. Rx rows and push ups. Modified strict L-pull-ups with one knee to chest and a few strict pull ups, then scaled down to shoulder shrugs with one knee to chest.

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Rajat Samanta
April 5th, 2019 at 4:54 am
Commented on: 190403

18min RX!

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David Smith
April 5th, 2019 at 3:54 am
Commented on: 190403

I hate how hard pull-ups feel after the row. Had to break them up.

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Mike Scott
April 5th, 2019 at 1:01 am
Commented on: 190403

First wod after meniscus surgery so did 2 rds as rx sub .5 mile on bike for rows, untimed but decent pace

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Nathan Bynum
April 4th, 2019 at 11:48 pm
Commented on: 190403

I am so MAD!!!!

This was terrible and I did it as prescribed.

I have been using a app called SmartWOD. It has an AMRAP, For Time, EMOM and TABATA option. This is the third time the For Time option has just stopped mid workout. Today, once the work out got started I had my phone by the rower and the clock was going until I was done with the first of the last round of strict L pull-ups and I saw it just stop. I finished out the WOD as prescribed but just WTF!


Based of my time at the end of the first and second rounds I think my time was somewhere around 17:00.


M / 39 / 6' / 197lbs

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Joe Klusman
April 4th, 2019 at 8:18 pm
Commented on: 190403

16:39 Rx

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Darren Ward
April 4th, 2019 at 2:57 pm
Commented on: 190403

12:25, subbed runs for rows and found they were 500-575M rather than 600M. Legs dropping on last 2 sets of chins.

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Brian Rosenbaum
April 4th, 2019 at 2:30 pm
Commented on: 190403

m/57/6'2"/177

RX - strict movements

20:07

rower at 125 drag factor - 2:00 pace

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Viktor Wachtler
April 4th, 2019 at 11:06 am
Commented on: 190403

Subbed:

3 rounds for time of:

5 strict L pull-ups

15 strict push-ups

5 strict L pull-ups

15 strict push-ups

600m run

14:49

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Elijah Keyes
April 4th, 2019 at 7:47 am
Commented on: 190403

Scaled - assisted pull-ups.

17:50

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Jesse Montagnino
April 4th, 2019 at 5:12 am
Commented on: 190403

5 strict knee tuck pull ups

15 push ups


500 row (shared rower)

1714


D

5 purple band l pull up

10 knee push ups

500 row


1704

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Js Smith
April 4th, 2019 at 4:21 am
Commented on: 190403

Sub 3mile jog up in the hills with a buddy, after work. Got a little spring sprinkle but it was still very nice. 😊

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Craig Hicks
April 4th, 2019 at 4:15 am
Commented on: 190403

M/42/180/5’10 16:09 as Rx man the row was difficult went in with the expectations of a 1:45 500m pace that was out the window after the first round


Like Mike Tyson says everyone has a plan until they get hit!!!!


Good wod thanks coach....

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Allison Autrey
April 4th, 2019 at 3:31 am
Commented on: Cancer, Metabolism, Fructose, Artificial Sweeteners, and Going Cold Turkey on Sugar

Completely makes sense. The goal is to remove the desire from sweets altogether by eating whole foods and no preservatives. If you do this whole heartedly, I think you will see you don't even need/want the "sweetness" added to your foods or drink.

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Phill Kiddoo
April 4th, 2019 at 3:10 am
Commented on: 190403

17:32 rxd

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Byron Hills
April 4th, 2019 at 3:03 am
Commented on: 190403

Rx except blue band assist around feet on pull-ups - 25:10

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Randy Sigman
April 4th, 2019 at 2:51 am
Commented on: 190403

21:35

Strict pull-ups

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Michael Marleau
April 4th, 2019 at 2:47 am
Commented on: 190403

3 rounds for time of:


5 strict L pull-ups

15 strict push-ups

5 strict L pull-ups

15 strict push-ups

Row 750 meters


21:00

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Jake Kiddoo
April 4th, 2019 at 2:31 am
Commented on: 190403

18:00 little leg swing for L pull ups

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Brian Conti
April 4th, 2019 at 2:24 am
Commented on: 190403

17:23 rx

Rows between 2:50 and 2:58

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Stacey Carpenter
April 3rd, 2019 at 11:55 pm
Commented on: 190403

mod toe nail strict pullups on box

and Rower on 5 time 24:20

fastest 750row 3:00 first round

finished with negative pullups and

5*5 frsq115#

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Luke Rodina
April 3rd, 2019 at 10:43 pm
Commented on: 190403

Rx 12:53

First two 750m rows paced about 1:48/500m. Thirds 750m row about 1:43/500m pace.

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Shane Azizi
April 3rd, 2019 at 10:02 pm
Commented on: 190403

14:11 Rx

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Bruce Becker
April 3rd, 2019 at 9:12 pm
Commented on: 190403

19:42 rx 58M

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Christopher Voght
April 3rd, 2019 at 8:53 pm
Commented on: 190403

3 rounds for time of:


5 strict L pull-ups

15 strict push-ups

5 strict L pull-ups

15 strict push-ups

Sub 600 run


19:07

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Theodore Witkamp
April 3rd, 2019 at 8:29 pm
Commented on: 190403

21:36 strict pull-ups.

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Gordon Lee
April 3rd, 2019 at 8:08 pm
Commented on: 190403

17:17 rx

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Mike Andridge
April 3rd, 2019 at 7:53 pm
Commented on: 190403

Pull ups with knee bent

else as rx

18:47

m/49/175

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Lee Lord
April 3rd, 2019 at 7:40 pm
Commented on: 190403

HELP.


I'm new to CrossFit. I started about 2 months ago doing a few different random WODS I circulation. I've now noticed I'm not doing enough heavy lifts. I was looking at 3 strength days and 2 cardio days and then I've just found this site and all the workouts today. Would you suggest just following this day by day and then after this workout do some other bits that involve a body part not involved in the days workout. I have 75-90 mins to work out and I'm keen to use the time to maximize progress. I'm doing a lot of research but really struggling to get clarity. Apologies if this is a stupid question. I'm very uneducated with CrossFit.

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Sebastien Fitzpatrick
April 3rd, 2019 at 8:12 pm

If you’re new to fitness, just follow the daily workout and you’ll get stronger. After you’ve done it a while and are comfortable with your recovery, then doing some low volume strength is fine. I wouldn’t do more then 15-20 reps total on the days you decide to do strength work. And know that doing multiple workouts during the same session can slow down your progress if you don’t recover well between workouts.

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Lee Lord
April 3rd, 2019 at 8:34 pm

Thanks Sebastien. Much appreciated

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Jacob Cram
April 3rd, 2019 at 7:05 pm
Commented on: 190403

15:54 subbed 36 cal airdyne for row, the rest was rx

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Tom Perry
April 3rd, 2019 at 7:02 pm
Commented on: 190403

57 / 168


as rx'd


15:39

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Adam King
April 3rd, 2019 at 6:36 pm
Commented on: 190403

Did 3 strict pullups, 10 pushups, row 500m - 14:46

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Nicole Deaver
April 3rd, 2019 at 5:36 pm
Commented on: 190403

19:07 RX all but had to sub in running

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Jeffrey Howard
April 3rd, 2019 at 5:12 pm
Commented on: 190403

16:13

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Ian Heeks
April 3rd, 2019 at 4:57 pm
Commented on: 190403

22.15 subbed in strict pull ups

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Vincent Dahlqvist
April 3rd, 2019 at 4:49 pm
Commented on: 190403

17 min, scaled to tuck pull-ups

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Hendrik Bünzen
April 3rd, 2019 at 4:43 pm
Commented on: 190403

16:55 rx’d

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Nathan Michael King
April 3rd, 2019 at 4:40 pm
Commented on: 190403

26:13 Rx

I might of added in and extra two sets of 5 and 15 since I was distracted by my girlfriend asking questions.


I really focused on making my push ups really solid. I made sure to keep body tension during the movement. I did the same with the l-pullups not letting my legs drop once I reached full extension at the bottom of the pullup. I also tried to get my chest close to the bar instead of just getting my chin over, using a reverse grip.


Go ham on the rower if you want or need Pukie to show up and then see if you can hold that tension once again on the next two rounds. Feeling strong.

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Steve Day
April 3rd, 2019 at 4:37 pm
Commented on: 190403

18:06

Round 1 Rx - about 5min w/2:56 row

Round 2 - about 7 min - Knee tuck pullups broken as (3/2) & (5x1), pushups broken as 15 & (10/5) w/2:58 row

Round 3 - about 6 min - Knee tuck pullups broken as (5x1) & (5x1), pushups broken as 15 & (8/7) w/2:57 row

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Correia Gaetan
April 3rd, 2019 at 4:32 pm
Commented on: 190403

16 min 13 RX

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Cesar Samaniego
April 3rd, 2019 at 4:06 pm
Commented on: 190403

16'52" Rx

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John Clarke
April 3rd, 2019 at 3:58 pm
Commented on: 190403

15:21 rx

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Stacey Thompkins
April 3rd, 2019 at 3:47 pm
Commented on: 190403

M/44/6'2"/185#


Did a fun looking wod from a local box my 12 year old daughter goes to Crossfit North Charleston...


15 min Alt EMOM:

15/10 cal AB

30 DU's + 5 burpees to 6" target

15/10 cal row

I scaled AB and row to 12 cals and was able to complete everything within the minute about 12-15 secs left...will do again another time and add a cal on each

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Stacey Thompkins
April 3rd, 2019 at 4:02 pm

***Almost forgot the first part of the wod was 30 Turkish get ups used 55# KB switched arms every 3 reps

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Owen Webb
April 3rd, 2019 at 3:44 pm
Commented on: 190403

15.48

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Renan Claro
April 3rd, 2019 at 3:42 pm
Commented on: 190403

19’38”

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Mattia Siliprandi
April 3rd, 2019 at 3:36 pm
Commented on: 190403

14:48 rx

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Terry Lewis
April 3rd, 2019 at 3:28 pm
Commented on: 190403

22:30 ✔️

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Eric Mott
April 3rd, 2019 at 2:19 pm
Commented on: 190403

Substituted L’s for band assisted strict pull ups: 22:12

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Nicholas Mondion
April 3rd, 2019 at 1:57 pm
Commented on: 190403

15:00 Rx that last row brought me in that dark dark place ! Had a blast !

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Aaron Smith
April 3rd, 2019 at 1:44 pm
Commented on: 190403

19:38.

First round Rx. Then knee to chest pull ups. Rower at the gym had broken foot straps, had to keep stopping to tighten :(. But probably only cost 45 secs overall.

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Michael Arko
April 3rd, 2019 at 1:14 pm
Commented on: 190403

Subbed 30 cal elliptical machine Level 12 (so, 1 cal = 25 m row). Gymnastic reps Rx:


16:02


I used chin-up grip for L pull-ups (based on the old video, featuring a human dude, not the Amazonian beast). Very clean, no kipping but I don't know if chin-up grip counts as "strict". I figured, close enough. Also, very careful to maintain tight-elbows position for push-ups.


Really hoped to finish under 16 minutes, but I had to take 2 breaks on the last set of push-ups, and that was the difference.

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Jeff Pinkstaff
April 3rd, 2019 at 12:46 pm
Commented on: 190403

Was a good workout! For me some of these workouts can be challenging due to having no barbell or even a pull up bar at my apartment gym. Pumped for tomorrow’s!

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Michael Arko
April 3rd, 2019 at 1:16 pm

https://www.amazon.com/Pure-Fitness-Multi-Purpose-Pull-Bar/dp/B00EB3HFHS


$17.50

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Randy Long
April 3rd, 2019 at 12:33 pm
Commented on: 190403

19:22 Rx.


As always. Harder than one would expect. Good one.

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Sebastien Fitzpatrick
April 3rd, 2019 at 11:25 am
Commented on: 190403

18:30 Rx


L pull-ups are getting easier for sure. Again, I pushed harder on the row since monostructural is a weakness of mine.

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Dave DeCoste
April 3rd, 2019 at 10:48 am
Commented on: 190403

15:38 Rx

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Peter Seaton
April 3rd, 2019 at 9:10 am
Commented on: The L Pull-Up

Tough wod......19.02

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Shannon Said
April 3rd, 2019 at 8:38 am
Commented on: 190403

Rx

23:45

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Alex Chung
April 3rd, 2019 at 6:36 am
Commented on: 190403

6min

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Katina Thornton
April 3rd, 2019 at 1:53 am
Commented on: Cancer, Metabolism, Fructose, Artificial Sweeteners, and Going Cold Turkey on Sugar

For liver's lack of hexokinase, all is lost. And don't even try to fix the problem with artificial sweeteners. You heard the doctor:

"A disconnect ultimately develops between the amount of sweetness the brain tastes and how much glucose ends up coming to the brain.

So the brain figures you have to eat more and more and more sweetness in order to get any calories out of it."

That is, artificial sweeteners only intensify the cravings for sugary fare. Once again, it's not nice to fool Mother Nature.

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Eric O'Connor
April 3rd, 2019 at 1:33 am
Commented on: 190403

Here are some thoughts on scaling this one as well as a couple options for group class implementation:

Strict L Pull-ups: I consider the volume of this movement to be relatively low when spread out over the course of 3 rounds. That being said, I will still have many athletes that will need to modify this movement in order to maintain consistency and the strict nature of the movement. For athletes that have some capacity with L pull-ups, but the volume is too high, I will reduce the reps or modify the movement to a tuck L pull-up or an L pull-up with one leg tucked and the other leg extended. For athletes that cannot perform an L pull-up, they will modify the movement to either a band-assisted L pull-up or a band-assisted strict pull-up, and follow it up with a 10-second L-hang variation after completion of the set. Further scaling will be done on an individual basis.


Push-ups- I consider the volume of this movement to be moderate and achievable for many of my athletes, when arranged in this fashion. For athletes that can perform push-ups, but the volume is too high, I will likely have them reduce the reps on each round. For athletes that cannot perform push-ups, I will either have them perform incline push-ups or utilize band-assistance, using a band attached to a pull-up bar and the looped just above the hips. These movement modifications are the same options that I provided on the previous workout involving push-ups. I typically rotate modifications on a consistent basis, but today I’m choosing to work on higher quality reps and potentially more volume with the same movement modification.


Rowing: I will have most of my athletes complete the entire distance on each of the row efforts. In some cases, I will use time guidelines to assess when reducing distance may be beneficial. For example, if I have an athlete that is likely to row the initial 750 meters in over 4:00, I will consider reducing the distance of each row effort or have them row for a set duration on each effort.


Workout Modification: This workout may be difficult to run in a group class. Here are some options for modifying the workout:

1) Consider replacing the row with a run. Although a different function than the row, the run still maintains the monostructural element. Also, there has not been a lot of running lately, so I’m ok with this movement change today. I can also have athletes get into groups of 3 and then assign each athlete a round that they will row. For example: athlete 1 rows on the first round, athlete 2 rows on the second round, and athlete 3 will row on the third round. When it is not your round to row, you are completing a run. This option still allows 1 round to be completed with the prescribed movement and is a great modification if you have a 1:3 rower to athlete ratio.

2) A partner variation can also be a good option. The following option works well if you have a 1:2 rower to athlete ratio:

3 rounds of:

Athlete 1 rows 750 meters. While athlete 1 is rowing, athlete 2 completes as many rounds/reps as possible of:

5 strict L pull-ups and 15 strict push-ups.

When athlete 1 finishes the row, the roles reverse.

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Tripp Starling
April 3rd, 2019 at 1:26 am
Commented on: 190403

Busy day tomorrow so got it in tonight.


Did first round rx and switched to strict pull-ups last 2 rounds in 17:12

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Steven Thunander
April 3rd, 2019 at 1:03 am
Commented on: 190403

Globo Scale: Yet another one easily done in a globo setting. If you don't have a rower, run 600 meters on a track, outside, or treadmill with a slight incline. (its getting warm enough that most shouldn't need to assault bike or otherwise substitute this. Otherwise 30 cals assault bike or 36 cals aerodyne, or 30 burpees per round).

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Juan Acevedo
April 3rd, 2019 at 12:28 am
Commented on: 190403

Intended Stimulus

.

This is a longer effort today. The combination of strict gymnastics and rowing will guarantee you are working hard on that anaerobic system. The volume and rep scheme will guarantee you get your fair dose of aerobic work. The repetition scheme on the gymnastics movement is designed so that you can move through the movements without breaking them. This will set you up nicely to have a fun time starting easy on the rower and then building across the 3 sets. Because your anaerobic system will be depleted, have a slightly higher than usual stroke rate on your rowing. The last row should hurt, or be highly uncomfortable if you want to use a nicer word. Athletes modifying movements should try to find modifications that allow them to keep the numbers very similar to RX. Videos on the next post.

.

Option 1

3 strict banded L pull-ups (band on butt)

9 strict push-ups

3 strict banded L pull-ups

9 strict push-ups

Row 750 meters

.

Option 2

3 strict banded rings L pull-ups

9 rack push-ups

3 strict banded rings L pull-ups

9 rack push-ups

Row 500 meters

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Chris Sinagoga
April 3rd, 2019 at 12:10 am
Commented on: 190403

Champions Club Scaling Notes


RANT:

A long duration stamina piece coming at us today, part strength and part endurance. Use this to practice both. Why 750m? Who knows. Probably means we should be going a little harder than we normally would on a regular 1,000m row. That sucks, obviously, but a great challenge, seeing as slow L-movements and slow push-ups are really hard on breathing as it is. I can definitely understand those who wish pull-ups and push-ups weren’t in every workout, but it really is stuff that you can never get too good at.


I SHOULD TRY THIS RX’D IF: I have a rower, I don’t have to break up the L-pull-ups, and push-ups can be done in 2 sets (3 in the last round maybe)


SCALING THIS WELL WILL CAUSE ME TO: feel the juice in my arms and my lungs


GROUP VERSION: 3 rounds, 10 Ricky Reps pull-ups, 30 push-ups, Run 800 meters. (Split up the push-ups and pull-ups however needed. You can bias the strength or endurance by spending more time on whichever one you want.


WARMUP:

Jump rope — always

L-hang — if you can’t do l-pull-ups

Pistol or squat — prep for rowing or running

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Depends on how fast you row/run

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