CrossFit | 190606
Thursday

190606

Workout of the Day

101

Back squat 15-12-9-6-3 reps

Post loads to comments.

Dr. Hallberg on Diabetes

11
Sarah Hallberg

Dr. Sarah Hallberg discusses the use of a carb-restrictive diet for treatment of Type 2 diabetes.

Watch

Hardly anyone has heard of insulin resistance, yet its death rate can be compared to the death rates from the bubonic plague during the Black Death years of 1346-53.

Dr. Terence Kealey

Type 2 diabetics and other insulin-resistant individuals commonly exhibit skeletal muscle insulin resistance (i.e., an impaired ability of the muscles to take in glucose from the blood). This highly cited 2002 review illustrates the effect of exercise training on insulin resistance and glucose transport and presents evidence that chronic and acute exercise improve the ability of the muscles to regulate blood sugar levels.

Read MoreInvited Review: Effects of acute exercise and exercise training on insulin resistance

Comments on 190606

113 Comments

Comment thread URL copied!
Doug Brubacher
March 2nd, 2021 at 2:58 am
Commented on: 190606

CFWUx2

10*20kg

15*40kg 12*50 9*60 6*80 3*95kg

Comment URL copied!
Matthieu Dubreucq
January 30th, 2020 at 12:26 am
Commented on: Invited Review: Effects of acute exercise and exercise training on insulin resistance

looking forward to the following articles

Comment URL copied!
Matthieu Dubreucq
January 30th, 2020 at 12:22 am
Commented on: Dr. Hallberg on Diabetes

Great simple explanation. Especially like the fact she wants to educate the patients so they can make the best choice to reverse (or improve) their condition.

Comment URL copied!
Manchild Manchild
September 18th, 2019 at 4:54 pm
Commented on: 190606

E4MOM, and on MaxRack


115, 145, 175, 205, 235


(last 2 were tough, but doable)

Comment URL copied!
Shawn Hakimi
August 6th, 2019 at 1:47 pm
Commented on: 190606

215-230-250-265-285 Rx'd

Comment URL copied!
Kury Akin
August 5th, 2019 at 9:32 am
Commented on: 190606

45. 65. 75. 85. 95kg Sure and steady but could have started heavier. Knee recovering.

Comment URL copied!
Chris Meldrum
July 18th, 2019 at 8:38 pm
Commented on: 190606

205x15

225x12

250x9

275x5 fail

280x2 fail


I think I started at a reasonable weight, but the jumps to 250 and 275 were too much. Should have stayed with 20# jumps and I think I could have finished with 285x3. This is good, though — lots of good squat volume at reasonably heavy weights — as I haven’t done much squatting yet this summer.


46m/5'10"/180

Comment URL copied!
Donald Anthony
July 16th, 2019 at 12:39 am
Commented on: 190606

This was brutal.

15 reps @ 205

12 reps @ 245

9 reps @ 275

6 reps @ 305

3 reps @ 325

Comment URL copied!
John Campion
June 30th, 2019 at 11:41 pm
Commented on: 190606

195

210

225

235 x 5

245

Comment URL copied!
Jeff Chalfant
June 27th, 2019 at 10:59 pm
Commented on: 190606

Did a big birthday WOD yesterday instead of rest day so went lighter on the first set.

185-215-235-255-275x2 (had to bail) last 3 sets were extremely hard.

Comment URL copied!
Jeff Chalfant
June 27th, 2019 at 10:59 pm

188/40/5’9.5”

Comment URL copied!
Jeff Chalfant
June 27th, 2019 at 11:02 pm

Glutes are sore from birthday WOD so would have done better if I had rested as recommended.

Comment URL copied!
Kevin Miller
June 25th, 2019 at 9:40 pm
Commented on: 190606

15-185

12-195

9-210

6-225

3-240

(320 is 1RM)

Comment URL copied!
Ruggeri Alves
June 25th, 2019 at 6:13 pm
Commented on: 190606

155 - 175 - 185 - 205 - 225

Durí­ssimo

Comment URL copied!
Richard Foster
June 20th, 2019 at 1:20 pm
Commented on: 190606

M48/170

135, 145,155,165,175

Last two sets could have been heavier

Comment URL copied!
Morgan Greene
June 19th, 2019 at 7:43 pm
Commented on: 190606

205-225-245-255-275

Comment URL copied!
Shannon Said
June 16th, 2019 at 9:58 pm
Commented on: 190606

15 - 70kg

12 - 90kg

9 - 110kg

6 - 120kg

3 - 130kg

Comment URL copied!
Terence Kealey
June 16th, 2019 at 12:55 pm
Commented on: Dr. Hallberg on Diabetes

As recently as 2009 Vivian Fonseca, the editor-in-chief of the American Diabetes Association’s journal Diabetes Care, could open an article in his journal with the words “Type 2 diabetes is a progressive disease …” Dr Sarah Hallberg, of the Indiana University Weight Loss Program, believes that ain’t necessary so.


Before 1977–before the Federal government first advised the people of America to eat more carbohydrate and less fat–patients with diabetes were given sane and sensible dietary advice: type 2 diabetes is a disease of carbohydrate intolerance, so patients were advised to avoid carbohydrates. Those were the days of special diabetic foods such as low-sugar jams, but such foods are no longer much marketed, because type 2 diabetics have in recent decades been told to treat fat, not sugar or carbohydrate, as the enemy.


The war on fat was declared by Ancel Keys (1904-2004), a physiologist from Minnesota, who argued that because atherosclerotic plaques are full of cholesterol and other fats, people should avoid fatty and cholesterol-rich foods. And his argument was urgent because the US suffered, after the war, from an epidemic of heart attacks. And since diabetics, too, are prone to cardiovascular disease, they too were steered away from low-carbohydrate foods to low-fat foods.


Which Sarah Hallberg finds ridiculous. As she protests, type 2 diabetes is a disease of carbohydrate intolerance, and if patients suffer from an increase in heart attacks and strokes, perhaps their high levels of glucose and insulin are driving the synthesis of abnormal fats by the liver. And perhaps, in turn, the abnormal fats are then deposited within the arterial walls.


She’s of course right, and in her recent work she’s shown that putting type 2 diabetics on low-carbohydrate diets not only lowers their blood sugar and HbA1c levels, it also helps restore their blood lipid patterns to near-normality. Type 2 diabetes, it transpires, is not a progressive disease: it can be reversed.


Dr Hallberg is not the only person to have made this discovery, and perhaps the best book on the subject is Dr David Cavan’s 2014 book Reverse Your Diabetes, which shows how low-carbohydrate diets can indeed reverse your diabetes. But though Sarah Hallberg is not alone, she may be the best advocate for the new story. She’s a great communicator.

Unexpectedly, we now have not one but two competing techniques for reversing type 2 diabetes, Sarah Hallberg’s low-carbohydrate diet and Roy Taylor’s low-calorie diet: Dr Taylor has shown that the insulin-secreting cells of the pancreas are disabled by abdominal fat, and when he puts his patients on diets of only 800 or so calories a day, they eventually lose enough abdominal fat to rescue their insulin secretion.


Interestingly, Roy Taylor’s clinical findings are similar to Sarah Hallberg’s, in that he can reverse diabetes in about two thirds of patients, with the best results being found amongst the more recently-diagnosed folk. Future research will probably integrate Hallberg’s and Taylor’s work into one combined pathophysiological narrative, but for now let us rejoice that, in a single decade, at least two separate approaches have confounded the depressing fatalism that ruled the field as recently as 2009.


Dr Hallberg is now extending her studies beyond a year or two, to discover for how long patients can maintain low-carbohydrate diets and to discover for how long diabetes can be maintained in remission. My guess is that they can both be maintained indefinitely, because we don’t need to eat carbohydrates. They are not essential foods.


During the 19th century, Ignaz Semmelweis in Vienna was driven literally mad by his failure to persuade his obstetric colleagues to wash their hands before, rather than after, they internally examined women during the delivery of their babies–even though such examinations with unwashed hands led, on a horrific and easily-measurable number of occasions, to the deaths of women from puerperal fever or infection. But on failing to persuade his colleagues, Semmelweis was, infamously, reduced to prowling their wards, denouncing them to their faces as murderers.


Dr Hallberg has, however, avoided this trap. Even though she is bewildered by the survival of Ancel Keys’s low-fat idea, she recognizes her carbohydrate-endorsing colleagues as good people, anxious to do good, who have simply been misled by a flawed hypothesis, and she approaches them courteously and with respect. Moreover, she is clearly winning them over, because she has one insuperable force on her side, namely the empirical observations of good science.


Sarah Hallberg is a rare person who saw through the failings of the low-fat high-carbohydrate story: she recognizes diabetes as a disease of carbohydrate intolerance. But she also possesses the diplomatic skills to convert the opposition. She will prevail in ways poor Semmelweis did not.

Comment URL copied!
Cliff Lightfoot
June 15th, 2019 at 8:08 pm
Commented on: Dr. Hallberg on Diabetes

It is interesting that crossfit has had recent blogs vilifying modern medical research, yet has linked this study (and private company). As a fellow physician, I urge readers to take what they read/hear on the internet as opinion. Do your own research, present this study to your doctor, and have a conversation with him or her about your care.

Comment URL copied!
Clint Michael
June 15th, 2019 at 12:10 am
Commented on: 190606

145, 155, 185, 205, 225

Comment URL copied!
Mike de Graauw
June 14th, 2019 at 2:41 pm
Commented on: 190606

95/115/185/215/265


M/60/6’2”/230

Comment URL copied!
Christian Heck
June 11th, 2019 at 5:53 pm
Commented on: 190606


100-120-135-145-155 kg

225-264-297-319-341 lb

Comment URL copied!
Nate Gordon
June 11th, 2019 at 5:16 pm
Commented on: 190606

225-235-245-265-285

Comment URL copied!
Mike Scott
June 11th, 2019 at 2:38 am
Commented on: 190606

15x135, 12x150, 9x165, 6x185, 3x225 - more in the tank but still being conservative w/ knee; finished w/ GHD work

Comment URL copied!
Jen Mosley
June 10th, 2019 at 11:13 pm
Commented on: 190606

65#, 70#, 75#, 75#, 80#

Comment URL copied!
Adam King
June 10th, 2019 at 5:03 pm
Commented on: 190606

Completed 2019-06-10

95-115-135-165-175 - only did 2 on last set. Felt a pinch in my back

Comment URL copied!
Sam Meixell
June 10th, 2019 at 11:21 am
Commented on: 190606

95-115-135-160-185

Comment URL copied!
Knox Williams
June 9th, 2019 at 5:09 pm
Commented on: 190606

185, 225, 245, 275, 315


Heavy, but fun day. Loved it!

Comment URL copied!
Ruthie Lloyd
June 8th, 2019 at 10:37 pm
Commented on: 190606

F/48/5'6"/145

85-95-105-115-125#

Comment URL copied!
Victor Farrar
June 8th, 2019 at 5:56 pm
Commented on: 190606

135-165-185-205-215x3

Comment URL copied!
Viktor Wachtler
June 8th, 2019 at 5:21 am
Commented on: 190606

Subbed for my regular squat workout:

5x60kg

5x70kg

5x80kg

3x90kg

AMRAPx100kg(2 reps)

AMRAPx60kg (20 reps)

42/1.78m/77kg

Comment URL copied!
Matt Huston
June 8th, 2019 at 3:36 am
Commented on: 190606

Squat Thursday 10-8-6-4-2

65- 75- 85- 95- 115#

Right knee, often the troublemaker, was solid throughout.

Comment URL copied!
Lucas Allan
June 7th, 2019 at 11:34 pm
Commented on: 190606

43/6’3”/200

225-245-265-285-305

Comment URL copied!
Scott Jacobson
June 7th, 2019 at 9:55 pm
Commented on: 190606

5’8” / 163 lb / 20 / M


225 - 245 - 275 - 295 - 320


Took some time off leg stuff to heal a sprained ankle. Still not 100% and maybe a bad idea to go as heavy as I did, but hey there I go anyway

Comment URL copied!
Nathanael Akin
June 7th, 2019 at 7:10 pm
Commented on: 190606

Got a little GI trouble, so heavy squats didn't sound amazing.


95-135-185-205-225

Comment URL copied!
Chris Sinagoga
June 7th, 2019 at 5:28 pm
Commented on: Dr. Hallberg on Diabetes

Great presentation/Q&A


Sounds like CrossFit can be not only the swim coach, but the lifeguard too.

Comment URL copied!
Andrew Whitehousr
June 7th, 2019 at 12:23 pm
Commented on: 190606

Just getting into this whole CrossFit thing so kinda working it out as I go, still not sure what all the references mean (Globo scale?)


A little bit into the unknown so I did the following

15 @ 50kg (110lbs)

12 @ 60Kg (132lbs)

9 @ 70Kg (154lbs)

6 @ 75Kg (165Lbs)

6 @ 80KG (176lbs)

4 @ 85Kg (187lbs)

3 @ 90Kg (198lbs)


I'm still getting used to what I can lift and manage and I reckon I could have gone heavier sooner.


What sort of rest between each set should you really put in?

Comment URL copied!
Lucas Allan
June 7th, 2019 at 11:38 pm

Globo scale means what you might need to do at a Planet Fitness, LA Fitness and the like.

2-4 minutes rest is probably your rest range depending on how you feel.

Comment URL copied!
Maksym Cherkis
June 7th, 2019 at 11:16 am
Commented on: 190606

50-60-70-80-100-110

Comment URL copied!
Maksym Cherkis
June 7th, 2019 at 11:17 am

Kgs

Comment URL copied!
Kevin Schoepp
June 7th, 2019 at 11:12 am
Commented on: 190606

I was going to back squat 5 X 5 then I saw this, so I gave it a try. I did 185, 195, 205, 215, 225. It was good and I enjoyed the higher reps, but I probably should have gone 225 & 235 on last 2 sets.

Comment URL copied!
Kyle Buchanan
June 7th, 2019 at 10:03 am
Commented on: 190606

in KGs: 110/120/130/140/150

Comment URL copied!
Dale Trueman
June 7th, 2019 at 9:35 am
Commented on: 190606

135 x 15

155 x 12

175 x 9

185 x 6

205 x 3

Comment URL copied!
Jesse Montagnino
June 7th, 2019 at 5:33 am
Commented on: 190606

135 x 15

225 x 12

275 x 9

295 x 6(f) 4

305 x 3


D

35-55-75-85-95

Comment URL copied!
Son Kur
June 7th, 2019 at 5:25 am
Commented on: 190606

did skill work on pistols.

Comment URL copied!
Joseph Amaya
June 7th, 2019 at 2:33 am
Commented on: 190606

40lb-60-80-100-105

Comment URL copied!
Phill Kiddoo
June 7th, 2019 at 2:12 am
Commented on: 190606

135#-165-185-205-225

Comment URL copied!
Byron Hills
June 7th, 2019 at 2:04 am
Commented on: 190606

15x95 lbs

12x115

9x135

6x185

3x225

All unbroken

Comment URL copied!
Brian Richards
June 7th, 2019 at 1:43 am
Commented on: 190606

15@135 12@185 9@225 6@275 3@315

Comment URL copied!
Steve Day
June 7th, 2019 at 12:42 am
Commented on: 190606

145/165/185/205/225

Comment URL copied!
Tripp Starling
June 7th, 2019 at 12:28 am
Commented on: 190606

Tripp:

135x15

150x12

165x9

175x6

185x3

#s


Jackie

45x15

45x12

55x9

65x6

65x3

Comment URL copied!
Brian Anderson
June 7th, 2019 at 12:00 am
Commented on: 190606

165-185-205-235-250# American 🇺🇸


M-42-69-170#

Comment URL copied!
Elliott Harding
June 6th, 2019 at 11:45 pm
Commented on: 190606

High bar squat. All with chain. Moto shoes.


95

95

95

115

135


Next time:


100

105

110

125

150

Comment URL copied!
Troy Work
June 6th, 2019 at 11:08 pm
Commented on: 190606

15- 145

12- 150

9- 155

6- 160

3- 180

Comment URL copied!
Patrick Rose
June 6th, 2019 at 10:52 pm
Commented on: 190606

M, 31, Rx

100-105-110-115-120kg

Comment URL copied!
Reymond Kiddoo
June 6th, 2019 at 10:17 pm
Commented on: 190606

135-135-145-165-185

Comment URL copied!
Nathan Michael King
June 6th, 2019 at 10:11 pm
Commented on: 190606

230 X 15

185 x 12

195 x 9

205 x 6

255 x 3


Went out a little hot. I haven't back squatted in a while and pissed a hammy off a bit, so I backed off. Felt good to back squat though!

Comment URL copied!
Albert Kombe
June 6th, 2019 at 10:08 pm
Commented on: 190606

155-185-205-225-275lbs Rx

Comment URL copied!
Robert Blehm
June 6th, 2019 at 10:01 pm
Commented on: 190606

15@225, 12@255, 9@275, 6@285, 3@305


Deceptively brutal.

Comment URL copied!
Jacob Cram
June 6th, 2019 at 10:00 pm
Commented on: 190606

115.135.155.185.225

Comment URL copied!
Shane Azizi
June 6th, 2019 at 8:52 pm
Commented on: 190606

225, 235, 245, 275, 300 lb Rx

Comment URL copied!
Allison Autrey
June 6th, 2019 at 8:46 pm
Commented on: Dr. Hallberg on Diabetes

Great talk! So much great information but especially like where she makes the analogy about how the diabetes epidemic would be approached/attacked much differently if the epidemic was an infections disease one. What would happen if 52% of the population had an infections disease? Powerful statement

Comment URL copied!
John Rossetti
June 6th, 2019 at 8:42 pm
Commented on: 190606

54 YOM 5’6” 215


Back squat 15-12-9-6-3 reps


225X15

235X10

245X9 PR

275X6 PR

305X3 PR 10 lbs over

Comment URL copied!
Goran Djurica
June 6th, 2019 at 8:05 pm
Commented on: 190606

15 @ 55 kg

12 @ 65 kg

9 @ 75 kg

6 @ 85 kg

3 @ 90


It was ok. Next time I should start with 60-62.5 kg.

Comment URL copied!
Jeremy Ho
June 6th, 2019 at 7:59 pm
Commented on: 190606

135-185-205-225-245

Comment URL copied!
Coastie Nick
June 6th, 2019 at 7:47 pm
Commented on: 190606

135-165-195-225-255

Comment URL copied!
Edisson Samaniego
June 6th, 2019 at 7:41 pm
Commented on: 190606

15 155 lbs

12 185 lbs

9 215 lbs

6. 255 lbs

3. 285 lbs

Comment URL copied!
Mark Yates
June 6th, 2019 at 7:26 pm
Commented on: 190606

135, 165, 185, 205, 225

Comment URL copied!
Hank McKibban
June 6th, 2019 at 6:44 pm
Commented on: 190606

135-185-225-250-275

Comment URL copied!
Randy Long
June 6th, 2019 at 6:40 pm
Commented on: 190606

135x15

155x12

175x9

195x6

215x3

Comment URL copied!
Michael Arko
June 6th, 2019 at 6:33 pm
Commented on: 190606

Kept the bar weight low and did tempo squats:

2 seconds down

4 seconds hold bottom

2 seconds up

2 seconds hold top


15 @ 100lbs

12 @ 110lbs

9 @ 120lbs

6 @ 125lbs

3 @ 130lbs

Comment URL copied!
Michael Shaleen
June 6th, 2019 at 6:33 pm
Commented on: Dr. Hallberg on Diabetes

Love the focus and efforts to help 'every day' people!!

Comment URL copied!
Jade Teasdale
June 6th, 2019 at 6:04 pm
Commented on: 190606

No Rack: C&J to back rack!

Thought it was 21-15-12-9-6-3 🙄😂 i’m an idiot...45,55,65,75,95 X2! Completed the 2 min. MAX rep of each: burpee, reverse burpee, du,...etc WOD right before this one!

Comment URL copied!
John Clarke
June 6th, 2019 at 5:32 pm
Commented on: 190606

135-155-165-175-185

Comment URL copied!
Matthew Aukstikalnes
June 6th, 2019 at 5:31 pm
Commented on: 190606

no rack today, so I did 3 sets of 15 at 185#, power clean to jerk to back rack.

Comment URL copied!
Cy Azizi
June 6th, 2019 at 5:04 pm
Commented on: 190606

135,155,165,185,195

Comment URL copied!
Marcel Schreiber
June 6th, 2019 at 4:00 pm
Commented on: 190606

50kg-70kg-80kg-90kg-105kg

Zwischen den Ausführungen 90sec Pause

Comment URL copied!
Jerred Stevens
June 6th, 2019 at 3:49 pm
Commented on: 190606

15x275, 12x295, 9x315, 6x365, 3x405. 15 min warm up prior.

Comment URL copied!
Jon Wilson
June 6th, 2019 at 3:24 pm
Commented on: 190606

15@95

12@135

9@185

6@225

3@255

Comment URL copied!
Joe Cormier
June 6th, 2019 at 3:21 pm
Commented on: 190606

65,95,135,175,200.


Underestimated the weight for the first 3 sets. Should have went heavier. Did sets of pushups (15) in between.

Comment URL copied!
Nicole Deaver
June 6th, 2019 at 3:05 pm
Commented on: 190606

Back Squats

15-95/ 12-105/ 9-120/ 6-130/ 3-140/ 6-150/ 6-160/ 3-180#

I felt like I started too light so did some extra sets.

I've been doing mine barefoot recently, seems to help me not lean forward as much.

Comment URL copied!
Stacey Thompkins
June 6th, 2019 at 2:10 pm
Commented on: 190606

M/44/6'2"/180#


Rx'd went barefoot as well

135/150/165/185/205#

Comment URL copied!
Sebastien Fitzpatrick
June 6th, 2019 at 1:40 pm
Commented on: 190606

225 - 245 - 275 - 295 - 315lbs

Comment URL copied!
Chris Meldrum
July 18th, 2019 at 8:40 pm

strong

Comment URL copied!
Jim Rix
June 6th, 2019 at 1:40 pm
Commented on: 190606

155-170-190-205-225#

final set a tad shallow

alternated with 10 rep sets of shoulder press w/35# DBs

Comment URL copied!
Alex Pham
June 6th, 2019 at 1:31 pm
Commented on: 190606

155-175-185-225-245

Comment URL copied!
Derrick Bass
June 6th, 2019 at 1:29 pm
Commented on: 190606

185x15

195x12

205x9

215x6

225x9

Comment URL copied!
Goran Svensson
June 6th, 2019 at 11:52 am
Commented on: 190606

70kg - 90kg - 100kg - 110kg - 120kg


Damn my legs!

Comment URL copied!
Goran Svensson
June 6th, 2019 at 11:54 am

Was a bit sore since there was no rest for me yesterday. Did Diane with some others in the box and PRd it with time 2:26. Been following crossfit.com programming for about 6-7 weeks and its simple but not easy. Fun!

Comment URL copied!
Eric O'Connor
June 6th, 2019 at 11:29 am
Commented on: 190606

Today is a great day to get some quality volume under relatively-heavy loads. I will attempt to have athletes increase in load each set. I will likely coach athletes to leave a rep or two “in the tank” after each set. This means that I will need to ensure adequate load management during the build-up time as well as between each set.

I will not alter the rep scheme for most of my athletes and will utilize loads that allow athletes to maintain sound mechanics on each set.

During the workout, weight reductions may be needed for athletes that begin to display significant deviations from sound mechanics or start to shorten range of motion.

Comment URL copied!
John Doody
June 6th, 2019 at 11:23 am
Commented on: 190606

135-155-175-205-225

Next time going up on all sets except 225

Comment URL copied!
Kyungtaek Kang
June 6th, 2019 at 11:05 am
Commented on: 190606

6월 6일 현충일

안양공식인증지부 크로스핏힘

225 LB x 15, 275 LB x 12, 315 LB x 9, 335 LB x 6, 365 LB x 2 reps

강경택 45세/180cm/90kg

Comment URL copied!
Alissa Ferguson
June 6th, 2019 at 4:52 pm

Nice!

Comment URL copied!
Dave DeCoste
June 6th, 2019 at 10:58 am
Commented on: 190606

135-185-205-215-225

Comment URL copied!
Russell Albrycht
June 6th, 2019 at 10:44 am
Commented on: 190606

15 @ 115 then up to 135 for rest, all sets unbroken, should've started heavier but can't let ego get in the way

Comment URL copied!
Mike Andridge
June 6th, 2019 at 10:38 am
Commented on: 190606

Took Chris Sinagoga's advice for balance

rx squats barefooot--it's been a looooong time.

115

125

140

155

185

Happy with balance/depth/form, yet I should

have done last 3 sets at 145/165/195.

For my own notes, I did 3 rnds of 5 BS at 175/ run 400m on yesterday's rest day.

Comment URL copied!
Vincent Dahlqvist
June 6th, 2019 at 10:11 am
Commented on: 190606

15x176Ibs, 12x187Ibs, 9x198Ibs, 6x209Ibs, 3x220Ibs

Comment URL copied!
Claire Fiddian-Green
June 6th, 2019 at 10:01 am
Commented on: 190606

15 @ 95 lb., 12 @ 110, 9 @ 125, 6 @ 135, 3 @ 145

Comment URL copied!
Alissa Ferguson
June 6th, 2019 at 4:49 pm

Nice!

Comment URL copied!
Mars Leroux
June 6th, 2019 at 3:03 am
Commented on: Dr. Hallberg on Diabetes

There are also some evidence that suggests a Carb restricted dieet combined with Creatine supplementation may extend the life span of cancer patients.

Comment URL copied!
Dan Palenchar
July 10th, 2019 at 6:36 pm

Mars, the addition of Creatine is interesting here. Do you have any resources you can share? Carbohydrate restriction, given the high glucose utilization of cancer cells, makes mechanistic sense and I've seen studies on this. I've not heard of adding creatine supplementation, and am wondering what the mechanism might be. Are the possible benefits of creatine supplementation dependent on and/or additive to those of carbohydrate restriction alone? Would love to hear your thoughts, or see any evidence you're aware of.

Comment URL copied!
Russ Greene
June 6th, 2019 at 2:52 am
Commented on: Dr. Hallberg on Diabetes

Great talk, but if Dr. Hallberg is waiting for NIH to come around, she might have to wait forever.


NIH is fully invested in old carbs plus drugs paradigm, in the intellectual and financial sense:

https://www.sciencemag.org/news/2018/06/us-lawmakers-want-nih-and-cdc-foundations-say-more-about-donors

Comment URL copied!
Russ Greene
June 6th, 2019 at 2:53 am

*in the, not "old.

Comment URL copied!
Richard Feinman
July 26th, 2019 at 11:30 am

They seemed to have now latched onto the DASH diet. Very sad.

Comment URL copied!
David Smith
June 6th, 2019 at 2:48 am
Commented on: 190606

Spicy! Looking forward to it.

Comment URL copied!
David Smith
June 8th, 2019 at 4:38 am


15 @ 185

12 @ 205

9 @ 225

6 @ 245

2 @ 265 did not want to try for the third. Barely got two. Haha.


This kicked my ass.

Comment URL copied!
Juan Acevedo
June 6th, 2019 at 1:48 am
Commented on: 190606

Intended Stimulus

.

This a heavy, challenging, and fun day! It is an old school CrossFit template. It is reminiscent to "Gwen" a benchmark wod that used to be programmed quite often back in the day (check the link on bio). We want the heaviest loads you can handle with good mechanics on each of the different sets, and we want them unbroken. However, remember Rippetoe's advice: "don't be pigheaded", if your knees are touching each other in the 9th rep of the second set, don't finish that set. Stop, deload a little and try again. Today is a great day to see how well do you know your own capacity, while also pushing the envelop. Athletes learning to squat, or fixing a deviation in their squat movement pattern, should work only at loads they can handle while keeping the number of reps high. Loading a movement pattern makes you stronger at that movement pattern. If you load a poor movement pattern, you will get strong at a poor movement pattern. Remind yourself of that. Commit to awesome squats.

This is fun AF, FULL SEND IT!



OPTION 1

This is a good option for athletes that have control on the squat but not depth.



Box back squat 15-12-9-6-3 reps





OPTION 2

This option is for athletes learning how to squat or fixing their movement pattern.



All done every 2 minutes



5 sets

10 death stop squats from sitting.

Note: sit your athlete on a ball or stack of plates. Make sure he/she has a comfortable foot position and can extend the spine, especially the lumbar part. Ask him/her to stand up while keeping that extended spine. Ask them to sit again on the ball. Repeat 9 more times. Check video.



rest 3:00



4 sets

8 goblet squats

Note: use the same target you used for the death stop squats. Start from the bottom, and ask your athlete to maintain the spine extended not only while coming up, but also as coming down.

rest 3:00



3 sets

6 back squats

Note: depending on you athlete's movement remove the target. Add load to this squats while movement is solid.

Comment URL copied!
Bryan Rosen
June 6th, 2019 at 12:44 am
Commented on: 190606

Warm-up for Thursday 190606


GENERAL WARM-UP


2 rounds:

1 minute of rowing

10 reps per side of single-leg dumbbell deadlift

50-ft lunges

> Use long step to increase stretch on the hip flexors and recover from the 5k run


SPECIFIC WARM-UP


Back squat:

10 squat therapy squats (3-sec down, 3-sec up)

5 tempo back squats with empty barbell (3-sec down, 1-sec up)

5 back squats with empty barbell


Build up:

Build up to first working set by doing sets of 10-7-5, increasing in load each set

> First working set should be challenging (roughly 60% of 1RM)

Comment URL copied!
Jeff Chalfant
June 6th, 2019 at 6:25 am

Thanks. Eerily similar to what I’d do!

Comment URL copied!
Chris Sinagoga
June 6th, 2019 at 12:41 am
Commented on: 190606

Champions Club Scaling Notes


RANT:

Sweet mother or monkey milk this is going to be brutal. 5 rep maxes are tough enough. The volume of sets and reps in each one means I think we should try to go to “that place” on this one. I’m also a big fan of spotters on back squats, so yeah…


I SHOULD TRY THIS RX’D IF: I can hit a weight that would make me feel miserable after 15 reps.


ORGANIC SCALES:

Strength — I would say stick with the sets of 9 or 6, but who knows. This rep scheme might be fine.

Stamina — sets of 15 all the way through

Endurance — as is, just make sure you’re still breathing heavy for each set

Flexibility — go really slow on once you hit close to the bottom and go lower than usual


NEUROLOGICAL SCALES:

Coordination — same rep scheme but make it cleans instead

Accuracy — something something percentages something something percentages

Agility — this one could suck, but keep with the stamina scale, lighten the weight, and really try to go fast out of the bottom without losing tension

Balance — shoes off, focus on the arches


GROUP VERSION: probably 15s for most people. Since our 6:30 pm session might not have enough racks, we could do front squats instead, and Lindsey would finally stop annoying me about why we aren’t doing max effort front squats but are doing the 5k run workout for the 10th time since January. But then I just ignore Lindsey again like I always do and just do the back squats until the cows come home.


WARMUP:

Hollow hold — midline prep (I see people tend to over extend on back squats soo much!)

Strict knees to elbows — lower body pulling prep

Jump rope — always

[insert thing you suck at]

[insert thing you suck at]


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 9. Not quite the 30 rep max, but still no fun.

Comment URL copied!
Marthinus Christoffel Johannes Luus
June 6th, 2019 at 1:40 pm

Hi Chris, I've been following your advice for some time now and please, do keep it up!!!


I have a question...


On a WOD like the back squat for today... do you mix any other programming into the mix, or do you stick to the WOD provided by Crossfit?


In other words, would you program stretching, flexibility, skill and then WOD, for the class, or do we stick to the warm up provided for the specific WOD, and do JUST the WOD provided for the day?


Hope you understand my question.


Thanks


Marnus Luüs

Comment URL copied!
Chris Sinagoga
June 9th, 2019 at 12:20 am

Hey Marnus, thanks for the reply, and sorry for the late response.


Here's how a normal session would go for me:

Warmup

Mobility

Specific Workout technique/brief

Workout


The workout is either the one prescribed, or some kind of scaled version I list. Or sometimes I just make up a different version on the spot.


The warmup serves as either 1) a time to practice technique while getting the body warm or 2) a time for me to give them a break from my voice and let the community happen.


On a workout like the back squat max effort today, there would not be any additional workout (such as a conditioning piece or finisher after). It's all back squat.

Comment URL copied!
Steven Thunander
June 6th, 2019 at 12:16 am
Commented on: 190606

Globo scale -as rxed. If no barbell available work on pistol squats for 15 minutes, or if you have pistols do the same rep schema with progressively heavier dumbbells. You can also sub walking lunges or Bulgarian split squats with dumbbells; same schema, and with ascending weight.

Comment URL copied!