CrossFit | 190530
Thursday

190530

Workout of the Day

63

Overhead squat 5-3-3-1-1-1 reps

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How Big Tobacco Hooked Children on Sugary Drinks

5

“That tobacco companies once sold sugar-sweetened drinks like Tang, Capri Sun and Kool-Aid is not exactly news. But researchers combing through a vast archive of cigarette company documents at the University of California, San Francisco stumbled on something revealing: Internal correspondence showed how tobacco executives, barred from targeting children for cigarette sales, focused their marketing prowess on young people to sell sugary beverages in ways that had not been done before.”

Read the article How Big Tobacco Hooked Children on Sugary Drinks

Comments on 190530

71 Comments

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Doug Brubacher
March 10th, 2021 at 3:39 am
Commented on: 190530

CFWUx2 10*20kg 10*40kg

50kg 55 60 62.5 62.5 62.5kg

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Shawn Hakimi
February 24th, 2021 at 3:40 pm
Commented on: 190530

125-135-145-150-155-160 Rx'd

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Matthieu Dubreucq
January 29th, 2020 at 12:56 pm
Commented on: How Big Tobacco Hooked Children on Sugary Drinks

Sugar should have the same restriction as tabacco. No advertisement, no sponsorship in sports.

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Manchild Manchild
August 23rd, 2019 at 7:04 pm
Commented on: 190530

MaxRack, E3.5MOM


95, 2x110, 3x120


(120 felt pretty easy, try 125 next time)

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Kury Akin
July 26th, 2019 at 3:32 pm
Commented on: 190530

45. 55. 60. 62.5. 62.5. 62.5 +30kg on previous (35. 45. 55. 60. 60. 62.5)

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Manchild Manchild
July 11th, 2019 at 5:34 pm
Commented on: 190530

MaxRack, E3.5MOM


95, 110x2, 120x3


(try 125 on singles next time)

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John Campion
June 25th, 2019 at 8:58 pm
Commented on: 190530

135

140

145x2

150

155

160

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Jeff Chalfant
June 21st, 2019 at 1:31 am
Commented on: 190530

155x5

175x3

175x3

175x3 (oops, must’ve been having fun ;)

195x1

195x1

195x1

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Morgan Greene
June 12th, 2019 at 1:33 pm
Commented on: 190530

60, 65, 70, 75, 80, 80

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Richard Foster
June 7th, 2019 at 11:40 pm
Commented on: 190530

Skill day as still do not have proper range of motion for a heavy OHS.

As noted in one of the other comments the SLIPS inversion practice has strengthened my OH position.


5x5 tempo front squats superset with

5x5 OHS (bar only)

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Shannon Said
June 5th, 2019 at 10:27 am
Commented on: 190530

5s - 40kg

3s - 60kg

1s - 70kg

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Mike Scott
June 4th, 2019 at 5:28 am
Commented on: 190530

5x135; 3x155,165; 1x175,185 (maybe just shy of parallel). Felt good but shoulders toast so skipped last rep

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Tyler Wood
June 3rd, 2019 at 1:51 pm
Commented on: 190530

5: 70

3: 80

3: 80

1: 90

1: 100

1: 110


all lbs.

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Mike de Graauw
June 2nd, 2019 at 2:48 pm
Commented on: 190530

65/95/115/135/145/145/145

Need to put in some extra work to break over 150


M/60/6’2”/230

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Huey Kwik
June 2nd, 2019 at 6:39 am
Commented on: 190530

50-55-60-65-70-75

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Albert Kombe
June 1st, 2019 at 10:01 pm
Commented on: 190530

95-115-135-145-155(missedx2) Rx

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Victor Farrar
June 1st, 2019 at 3:48 pm
Commented on: 190530

95-115-135-155-165-175

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Erik Dresner
June 1st, 2019 at 2:35 pm
Commented on: 190530

135-150-165-180-195-210 (PR)


Not going to lie–not entirely sure if I got the last two below parallel. It felt like I did, but OHS have a way of feeling deeper than they really are!


That 210 also marks a behind-the-neck PJ PR as well

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Jonathan Firmin
June 1st, 2019 at 11:52 am
Commented on: Coconut & Vegetable Curry

A creatureless recipe - WOW!! Well done CrossFit.

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Giuseppe Petrillo
June 1st, 2019 at 11:13 am
Commented on: 190530

40-60-60-80-80-90 (kg)

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Nathan Jenkins
May 31st, 2019 at 6:26 pm
Commented on: 190530

135-165-185-205-225-245 (PR tie)

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Leonardo Nascimento
May 31st, 2019 at 5:21 pm
Commented on: 190530

40, 50, 55, 60, 62.5, 65

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Leonardo Nascimento
May 31st, 2019 at 5:21 pm
Commented on: 190530

40, 50, 55, 60, 62.5, 65

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Leonardo Nascimento
May 31st, 2019 at 5:48 pm

72 push ups (no ring available)

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Leonardo Nascimento
May 31st, 2019 at 5:21 pm
Commented on: 190530

40, 50, 55, 60, 62.5, 65

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Viktor Wachtler
May 31st, 2019 at 5:16 pm
Commented on: 190530

50-55-60-65-70-70kgs


42/1.78m/77kg

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Dave DeCoste
May 31st, 2019 at 1:47 pm
Commented on: 190530

115,125,135,134,155,165 lbs

M/41/5’8”/163

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Sam Meixell
May 31st, 2019 at 11:50 am
Commented on: 190530

95-115-125-135-135-135

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Kyle Buchanan
May 31st, 2019 at 10:35 am
Commented on: 190530

In KGs:

5 @ 90

3 @ 100

3 @ 110

1 @115 (miss)

1 @ 115

1 @ 121 (1kg pr:))

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Jesse Montagnino
May 31st, 2019 at 4:12 am
Commented on: 190530

125 x5

135 x3

145 x3

155x1

160 x1

165 f


D

35 x5

40 x3

45

50 x1

55

60

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Jacob Cram
May 31st, 2019 at 2:51 am
Commented on: 190530

115

135.155

185.185.185

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Js Smith
May 31st, 2019 at 2:13 am
Commented on: 190530

That 1/2 Nautical Murph from Memorial Day is still kicking my butt. I’ve done it quite a few times & never felt like this afterwards. Don’t understand why...


Turned this into a form drill. Scaled to 6x5reps at 15/20/25/30/35/40#

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Hank McKibban
May 31st, 2019 at 1:11 am
Commented on: 190530

135-155-175-200(f)-205(f)-195


190226: 135-145-155-175-185-195(f)-195-205(f)-200

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Matt Zero
May 31st, 2019 at 12:33 am
Commented on: 190530

Rx’d - 95/115/125/145/155/165lbs

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Edisson Samaniego
May 30th, 2019 at 11:50 pm
Commented on: 190530

5 125 lbs

3 135 lbs

3 140 lbs

1 145 lbs

1 155 lbs

1 165 lbs

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Shane Azizi
May 30th, 2019 at 9:42 pm
Commented on: 190530

140, 160, 170, 190, 210, 225 (ugly PR) Rx

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Mary Dan Eades
May 30th, 2019 at 9:12 pm
Commented on: How Big Tobacco Hooked Children on Sugary Drinks

For kids aged 2-19, the American Heart Association recommends an intake of less than 6 teaspoons of added sugar a day for heart health. To my way of thinking, for heart health, brain health, liver health, and whole body health the recommendation for added sugar honestly ought be zero teaspoons, but that's a whole other issue. Sugar for human consumption ought to come in its original colorfully packaged containers: apples, blackberries, blueberries, peaches, strawberries, melons, beets, carrots, green beans, etc.


Consider that in a healthy adult with a normal blood sugar level, the amount of glucose dissolved in the entire 5-liters or so of the blood volume is a slightly less than a teaspoon. Now consider sweetened beverages.


There is 10x more sugar in a single 12-ounce can of Coke than the amount of sugar in an adult's bloodstream, let alone the much smaller volume of a child age 2-12. There's also more than the AHA 'recommended' daily allowance for kids. (A 12-ounce Coke contains 39.5 grams of sugar, or just shy of 10 teaspoons). Do you know a teen or adolescent who would drink 2/3 of a can of Coke?


The typical American kid, presented with a regular can of soda (or equivalent amount of lemonade or gatorade or apple juice, lest we be fooled into thinking they're different somehow), would likely down it in a few gulps and ask for another. And to compound the metabolic injury, in a fast food restaurant, a kid can just walk up to the soda dispenser and refill the 12 ounces again and again. (And too often, it's not just 12 ounces they refill, but a 32-ounce Big Gulp, instead, at a whopping 94 g of sugar per Big Gulp serving, dumping over 23x the amount of sugar in the adult bloodstream into the system in a short space of time.)


When you consider that around 40% of the added sugar calories in the 2-12 age group (and over 50% of them in the 12-50 year age group) come from sweetened beverages, it's pretty easy to see the success of the unholy alliance of Big Tobacco and Big Sugar at hooking multiple generations and securing their market share... and destroying the health of their unwitting customers.

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Nathan Jenkins
May 31st, 2019 at 2:20 am

https://images.app.goo.gl/gXYSn8ZF6s3Fia8m8

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Nathan Jenkins
May 31st, 2019 at 2:28 am

^You may have underestimated the magnitude of the "Supersize" effect! :) 7 oz was the original soft drink in 1955... but based on that image it seems kids size is at least 12 oz now and industry standard is ~42 oz.


128 oz... a whole gallon? That's around 400g of sugar. Literally about a month's supply in a healthy diet for the general population...

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Vincent Dahlqvist
May 30th, 2019 at 8:33 pm
Commented on: 190530

5x40kg, 3x50kg, 1x55 kg, 1x55 kg, 1x55 kg

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Coastie Nick
May 30th, 2019 at 7:32 pm
Commented on: 190530

95-105-115-125( 3 reps)-135-145

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Joe Cormier
May 30th, 2019 at 7:08 pm
Commented on: 190530

Front Squat. Sets of 1 @ 185. Lots of mobility work today.

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Troy Work
May 30th, 2019 at 7:01 pm
Commented on: 190530

Raining outside and I workout in my driveway so this was a no go.

Accumulated 5:00 in the bottom of OHS with pvc pipe. Very potent.

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Christian Jones
May 30th, 2019 at 6:42 pm
Commented on: 190530

Worked on mobility for this. Holding a bar over head no weight. My shoulders do NOT like going upwards!


5 sets 10 times lots of stretching.

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Lucas Allan
May 30th, 2019 at 6:09 pm
Commented on: 190530

43/6'3"/200

ohs from ground: 5@185,3@215,3@225,1@235,1@245(miss), 1@250

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Non ho Capito
May 30th, 2019 at 5:11 pm
Commented on: 190530

50kg 55kg 60kg 65kg 70kg 75kg 80kg

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Marcel Schreiber
May 30th, 2019 at 4:39 pm
Commented on: 190530

35kg,40kg,50kg,55kg,55kg,55kg

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Travis Williams
May 30th, 2019 at 4:22 pm
Commented on: 190530

45lb, 65lb, 75lb, 95lb, 115lb, 115lb

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Stacey Thompkins
May 30th, 2019 at 4:13 pm
Commented on: 190530

M/44/6'2"/180#


Did some tinkering with this with a weight vest and goblet squats worked up to 66# in vest and 100# goblet squat for 3 reps on last set


Then a metcon

500m row

50 box step ups 24" with a single 50# DB

5:54

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Stacey Thompkins
May 30th, 2019 at 4:14 pm

*Oops that metcon provided by Crossfit North Charleston

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Nicole Deaver
May 30th, 2019 at 3:48 pm
Commented on: 190530

OHS

10-45/ 5-65/ 3-75/ 3-85/ 95(F)/ 1-90/ 1-90/ 1-90/ 3-85/ 3-75/ 5-65/ 10-45

(Barefoot) I Couldn't get 95# locked out today (100# is PR)


Skull crushers 3x15reps(15# DBs)/ 10reps(20# DBs)

50 hip thrusters (25#)

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Jesse Delander
May 30th, 2019 at 3:05 pm
Commented on: 190530

155-185-205-225-235-245-255 RX

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Michael Arko
May 30th, 2019 at 2:56 pm
Commented on: 190530

Subbed Sinagoga's "Endurance" WOD:


20 min AMRAP:

25x OHS @ 50lbs

30secs HS hold

400m run


Completed 3 rounds + OHS + HS hold + 3 seconds of running (20m?)


GPS gave me lots of trouble: runs were actually 470m-470m-460m. Also, I should have put more weight on the bar. At 50lbs I maintained excellent technique on nearly every rep but I didn't feel much fatigue until the 4th round.

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Chris Sinagoga
May 30th, 2019 at 4:23 pm

Hey Michael, Anything besides the weight on the bar you would've adjusted? Shorten the run to a 200? Longer HS hold?

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Jim Rix
May 30th, 2019 at 1:35 pm
Commented on: 190530

Bagged out on hitting 3 and 1 rep sets today. I just can't get enough weight overhead/stabilized to really stress the midline and legs.

10-75

10-85

10-95

5-105

10-100

10-95#

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Graham Doody
May 30th, 2019 at 12:00 pm
Commented on: Coconut & Vegetable Curry

Thank you for the plant based recipe

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Sebastien Fitzpatrick
May 30th, 2019 at 11:13 am
Commented on: Coconut & Vegetable Curry

I’m about to have a new meal prep is all these plant based recipes keep on coming! Thank you!!

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Mike Andridge
May 30th, 2019 at 10:33 am
Commented on: 190530

rx

100/120/130/145/155/170

m/49/175

5# off pr of 175 from 10-10-17

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Jim Rix
May 30th, 2019 at 1:37 pm

That's outstanding!

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Stacey Thompkins
May 30th, 2019 at 3:54 pm

Nice!!!

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Mike Andridge
May 30th, 2019 at 10:48 pm

Thanks guys. Snatch balance practice before hand helped

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Sebastien Fitzpatrick
May 30th, 2019 at 10:18 am
Commented on: 190530

225 - 225 - 155 - 155 - 155 - 155 - 155lbs


I’m so frustrated. Somewhere along this journey I lost my overhead squat.

My 1RM is 255lbs, my 3RM is 245lbs, and my 5RM is 225lbs.

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David Smith
May 30th, 2019 at 8:51 pm

Don’t lose heart! Return to the basics. Is it form? Stability? You’ll get it back. :)

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Claire Fiddian-Green
May 30th, 2019 at 10:06 am
Commented on: 190530

5=75 lb., 85. 3=90, 95. 1=100, 100, 100.

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Ethan Money
May 30th, 2019 at 9:14 am
Commented on: 190530

45-55-60-65-75-80 lbs

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Assaf Raz
May 30th, 2019 at 5:58 am
Commented on: 190530

5-20 kg

3- 30 kg

1- 40 kg

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Kyungtaek Kang
May 30th, 2019 at 4:33 am
Commented on: 190530

안양공식인증지부 크로스핏힘

45-135-185-205-225-245LB(111kg)

강경택 45세/180/90kg

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Michael Hunter
May 30th, 2019 at 3:37 am
Commented on: How Big Tobacco Hooked Children on Sugary Drinks

More examples of how the negative power of sugar can be harnessed. Thank you for sharing!

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Eric O'Connor
May 30th, 2019 at 3:23 am
Commented on: 190530

In preparation for this workout, my athletes will spend time drilling this movement with a PVC pipe followed by a slow build-up in load. This will give them plenty of opportunity to dial in technique and prepare themselves for near-maximum singles while allowing me to assess/correct mechanics. Most of my athletes will attempt this workout as prescribed, as long as sound mechanics are maintained. My experienced athletes will be coached to achieve near-max loads on the final set of 3 reps and the final set of 1 rep. For these athletes, I can look back at 190327 to give estimates on loads to be used for today. As with all heavy days, I will reduce load on the remaining sets if an athlete’s technique significantly deviates from sound or if there are multiple failed attempts.

For athletes that are new or really struggle with this movement, I will likely remove the sets of 1 rep and have them continue to perform sets of 3-5 reps at submaximal loads. Keeping them at lighter loads will provide them with more opportunities to refine technique throughout the full range of motion.

However, there might be special situations where I modify the movement slightly. One option is to squat to a target that allows for sound mechanics, even if above parallel. Another is elevating the heels to allow for a more vertical torso (though I only do this with very light loads). There may also be situations where I have athletes perform a heavy back or front squat followed immediately by some light barbell behind the neck strict presses or PVC overhead squats. I may use this strategy for an athlete where mobility issues severely limit loads on the overhead squat and I want them to still achieve the heavy loading stimulus of the day.

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Juan Acevedo
May 30th, 2019 at 2:12 am
Commented on: 190530

Intended Stimulus

.

Heavy day! Overhead squats will display the gaps in your fitness like no other squat. It is impressive to back squat 400 lbs. But if you cannot squat and lift your arms at the same time then something is off. It might be balance, it might be flexibility, or it might be strength. And even if you can back squat 400 pounds, it still might be strength. Overhead squats require--and hence develop--mobility, which is a mix of those three things: balance, flexibility, and strength. They are the most valuable tool you can have in your arsenal of bilateral squatting. Today, go as heavy as possible while your mechanics are solid. Take the first sets as opportunities to dial in your movement. Take your time descending and maybe pause at the bottom a couple times. Challenge yourself with form before load. How good can you make those sets of five look? How upright can your torso be? Can you keep your shoulders in an awesome stable position with no compensation on the way down or up? Remind yourself: shapes and mobility are earned by working hard to get strong in those ranges of motion! Athletes new to overhead squats can work on overhead mechanics and squat mechanics.

Note: Check Dan John's old article on the overhead squat. Posted here back in 2002. http://danjohn.net/the-overhead-squat-article/





Option 1

7 sets building to a heavy-ish set

3 tempo overhead squats @2211*



*take 2 seconds coming down, 2 seconds pause at the bottom, 1 second coming up, 1 second pause at top.



Option 2

5 sets

30 seconds barbell overhead hold (play with height)

30 seconds squat hold (hold a 10 lb plate with arms extended in front of you)

10 PVC or technique bar slow overhead squats to a target

Rest 1:00

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Chris Sinagoga
May 30th, 2019 at 12:04 am
Commented on: 190530

Champions Club Scaling Notes


RANT:

With all of the handstand holds and L sits, this lift should go pretty well today. Might not be a bad opportunity to go for a pr. But if you are limited by mobility, then don’t feel married to doing an overhead squat. Do a back squat if need be, or a front squat if the mobility allows for that. Getting the mobility to do an overhead squat can be a long-term fix, so lift a little bit then practice some slow reps of light weight OHS on the side.


I SHOULD TRY THIS RX’D IF: I feel a pr coming, OR I feel like a lifting day is going to serve a good purpose.


ORGANIC SCALES:

Strength — as is, just go very slow on reps

Stamina — moderate weight and sets of 10-15 (for shoulders) or light weight and sets of 20-40 (legs/midline)

Endurance — AMRAP in 20 minutes of: “x” number of overhead squats, :30 handstand hold, 400m run. Athletes that can go heavier will do less reps — maybe 5 or so — and newer athletes can do 20-30 per round.

Flexibility — as is, just go as low as possible and don’t bounce


NEUROLOGICAL SCALES:

Coordination — do a couple inverted burpees or forward rolls then get into your set (seriously try this — makes the lifts pretty difficult)

Accuracy — squat to a medicine ball

Agility — do snatch balance or snatch instead

Balance — as is


GROUP VERSION: we’re probably going to do the endurance scale because we seem to be having an influx of new kids, what with our Summer starting up


WARMUP:

Jump rope — always

GHD sit-up — midline-hip work

Handstand — overhead prep

PVC OHS — obviously

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 4. Normally 3 but heavy weight overhead can make you a little nervous

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