CFWUx2
10*20kg
15*40kg 12*50 9*60 6*80 3*95kg

looking forward to the following articles

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.  

E4MOM, and on MaxRack

115, 145, 175, 205, 235

(last 2 were tough, but doable)

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

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

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

This was brutal. 
15 reps @ 205
12 reps @ 245
9 reps @ 275
6 reps @ 305
3 reps @ 325 

195
210
225
235 x 5
245

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. 

15-185
12-195
9-210
6-225
3-240
(320 is 1RM)

155 - 175 - 185 - 205 - 225 
Durí­ssimo 

M48/170
135, 145,155,165,175
Last two sets could have been heavier

205-225-245-255-275

15 - 70kg 
12 - 90kg 
9 - 110kg 
6 - 120kg 
3 -  130kg 

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.

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.

145, 155, 185, 205, 225

95/115/185/215/265

M/60/6’2”/230

100-120-135-145-155 kg 
 225-264-297-319-341 lb

225-235-245-265-285

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

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

Completed 2019-06-10
95-115-135-165-175 - only did 2 on last set. Felt a pinch in my back

95-115-135-160-185

185, 225, 245, 275, 315

Heavy, but fun day. Loved it!

F/48/5'6"/145
85-95-105-115-125#

135-165-185-205-215x3

Subbed for my regular squat workout:
5x60kg
5x70kg 
5x80kg
3x90kg
AMRAPx100kg(2 reps)
AMRAPx60kg (20 reps)
42/1.78m/77kg

Squat Thursday 10-8-6-4-2
65- 75- 85- 95- 115#
Right knee, often the troublemaker, was solid throughout.

43/6’3”/200
225-245-265-285-305

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

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

95-135-185-205-225

Great presentation/Q&A

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

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?

50-60-70-80-100-110

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.

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

135 x 15
155 x 12
175 x 9
185 x 6
205 x 3

135 x 15
225 x 12
275 x 9
295 x 6(f) 4
305 x 3

D
35-55-75-85-95

did skill work on pistols.

40lb-60-80-100-105

135#-165-185-205-225

15x95 lbs 
12x115
9x135
6x185
3x225
All unbroken

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

145/165/185/205/225

Tripp:
135x15
150x12
165x9
175x6
185x3
#s

Jackie 
45x15
45x12
55x9
65x6
65x3

165-185-205-235-250# American 🇺🇸 

M-42-69-170#

High bar squat.  All with chain. Moto shoes.

95
95
95
115
135

Next time:

100
105
110
125
150

15- 145
12- 150
9- 155
6- 160
3- 180

M, 31, Rx
100-105-110-115-120kg

135-135-145-165-185

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! 

155-185-205-225-275lbs Rx

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

Deceptively brutal.

115.135.155.185.225

225, 235, 245, 275, 300 lb Rx

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

54 YOM 5’6” 215

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

225X15
235X10
245X9 PR
275X6 PR
305X3 PR 10 lbs over

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.

135-185-205-225-245

135-165-195-225-255

15 155 lbs 
12 185 lbs 
9   215 lbs 
6.  255 lbs
3.  285 lbs

135, 165, 185, 205, 225

135-185-225-250-275

135x15
155x12
175x9
195x6
215x3

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

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

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! 

135-155-165-175-185

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

135,155,165,185,195

50kg-70kg-80kg-90kg-105kg
Zwischen den Ausführungen 90sec Pause 

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

15@95
12@135
9@185
6@225
3@255

65,95,135,175,200.

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

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. 

M/44/6'2"/180#

Rx'd went barefoot as well
135/150/165/185/205#

225 - 245 - 275 - 295 - 315lbs

155-170-190-205-225#
final set a tad shallow
alternated with 10 rep sets of shoulder press w/35# DBs

155-175-185-225-245

185x15
195x12
205x9
215x6
225x9

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

Damn my legs!

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.

135-155-175-205-225
Next time going up on all sets except 225

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

135-185-205-215-225

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

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.

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

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

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

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

Spicy! Looking forward to it. 

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. 

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)

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.

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.