CrossFit | 190616
Sunday

190616

Workout of the Day

71

CrossFit Total

Back squat, 1 rep
Shoulder press, 1 rep
Deadlift, 1 rep

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Fasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy

7

“Here, we have taken advantage of cancer cells’ relative independence from growth signals and unresponsiveness to anti-growth signals to show that this inability of cancer cells to properly respond to extreme environments renders them unable to cope effectively with the markedly altered concentrations of glucose, growth factors, and other molecules caused by fasting.”

Read MoreFasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy

Comments on 190616

80 Comments

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Matthieu Dubreucq
February 15th, 2020 at 4:38 pm
Commented on: Fasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy

Great way to apply the Metabolic Theory of Cancer to new ways to fight Cancer.

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Manchild Manchild
October 17th, 2019 at 4:56 pm
Commented on: 190616

MaxRack, 10 minutes each


235 + 120 + 305 = 660


(last time 265+120+325; first time in fasted state)

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Kury Akin
August 22nd, 2019 at 3:22 pm
Commented on: 190616

Went for strength again:

100x3, 62.5x2(60x3), 145x3 (10 mins each)

Last 105x2, 60x3, 135x3 (20 mins each)

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John Campion
July 11th, 2019 at 4:21 pm
Commented on: 190616

280

110

355


745 total

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John Doody
July 9th, 2019 at 4:32 pm
Commented on: 190616

755lbs. Horrible score. My core is torn up from the last few workouts:

BS:225,245

SP:135,145

DL:345,365

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Ruggeri Alves
July 8th, 2019 at 3:02 pm
Commented on: 190616

720 lb.

BS - 245

SP - 130

DL - 345

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Morgan Greene
July 8th, 2019 at 2:49 pm
Commented on: 190616

BS: 315

SP: 165

DL: 335


total: 815

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Jeff Chalfant
July 8th, 2019 at 4:53 am
Commented on: 190616

315-165-445


These were all hard-fought lifts do I didn’t attempt more. 91% max on all lifts. The weights are feeling heavier and heavier on CrossFit total days. Not surprised given the endurance focus of the WODs though.


40/5’9”/188

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Clint Michael
June 23rd, 2019 at 11:05 pm
Commented on: 190616

Squat 310#

Shoulder press 160#

Deadlift 445#

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Cy Azizi
June 23rd, 2019 at 4:21 pm
Commented on: 190616

Squat:225

Press:135

Deadlift:340

Total:700

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Mike Scott
June 21st, 2019 at 6:15 am
Commented on: 190616

BS: 295 (45# more than last time; could've gone heavier but still being cautious w/ knee)

SP: 140 (missed 150 and 145)

DL: 300 (35# more than last time; could've gone a little heavier but again, being cautious w/ knee)

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Thomas Seyfried
June 19th, 2019 at 6:01 pm
Commented on: Fasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy

Dr. Valter Longo and his group have been evaluating the influence of therapeutic fasting on tumor growth and patient response to chemotherapy for some time. His findings in mice support our original results showing that calorie restriction (CR) of either a standard high carbohydrate diet or a ketogenic diet can lower glucose and IGF-1 levels (DOI:10.1038/sj.bjc.6600298; DOI:10.1038/sj.bjc.6601269; DOI:10.1158/1078-0432.CCR-04-0308). We showed that a 40% calorie restriction in the mouse is comparable to water-only fasting in humans due to differences in basal metabolic rate, which is about 7x faster in mice than in man (DOI:10.1186/1476-511X-5-13). It is therefore important to distinguish the differences in calorie restriction in mice and in humans. Nevertheless, water-only fasting in humans or a 40% CR in mice will produce similar effects in reducing tumor growth in “natural hosts”. These therapeutic effects observed in natural syngeneic hosts, however, might not be seen when human tumors are grown as xenografts especially in immunocompromised Non-Obese-Diabetic mice (NOD/SCID) that have characteristics of Type1 and Type 2 diabetes, as was recently described (http://dx.doi.org/10.1101/659474). Caution is therefore necessary when interpreting data obtained from human tumors grown in unnatural hosts.


In addition to reducing glucose and IGF-1 levels, we showed that CR and restricted ketogenic diets also reduces AKT-linked angiogenesis and NFk-b mediated inflammation in the tumor microenvironment (doi: 10.1158/1078-0432.CCR-08-0213; doi: 10.1371/journal.pone.0018085). Unrestricted consumption of ketogenic diets in mice, however, can provoke tumor growth by creating insulin insensitivity leading to elevated glucose and IGF-1 levels (DOI:10.1186/1743-7075-4-5; doi: 10.1186/1743-7075-11-23). Hence, restricted consumption of KD is necessary for therapeutic effect.


It is important to mentioned that in addition to glucose, glutamine also fuels tumor growth through a fermentation mechanism in the mitochondria. Our new studies highlight the synergistic action of glucose and glutamine targeting for the metabolic management of malignant cancers (doi: 10.1038/s42003-019-0455-x; doi: 10.1007/s11064-019-02795-4; doi: 10.1177/1759091418818261). Cancer cells cannot survive in the absence of glucose and glutamine after the body is first transitioned to therapeutic ketosis.

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Matt Duplessis
June 18th, 2019 at 1:22 pm
Commented on: 190616

M/31/5'9/180 (put on a few pounds the last couple months, I think its time to officially claim myself as 180# instead of 175#)


Back Squat: 305#

Press: 180#

Deadlift: 405#

Total = 890# (15# heavier than last time)

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Maksym Cherkis
June 18th, 2019 at 9:39 am
Commented on: 190616

SQ 120kg.

SP 70kg.

DL 150kg.

Total: 340kg.

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Byron Hills
June 18th, 2019 at 4:48 am
Commented on: 190616

710 lb total

290 lb squat -PR

125 lb press

290 lb DL

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Js Smith
June 18th, 2019 at 2:25 am
Commented on: 190616

Bs: 35/45/55/65/75/85/95/105 x3 115# x1

Sp: 35/45/55/65 x3 75# x1

Dl: 35/45/55/65/75/85/95/105 x3 115# x1

Went light to protect back & knee

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Matt Zero
June 17th, 2019 at 10:19 pm
Commented on: 190616

Back Squat - 330

Press - 150

Deadlift - 365


845 total

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Michael Arko
June 17th, 2019 at 5:44 pm
Commented on: 190616

Perfect weather yesterday so instead of this, I went on a mid-length trail run. Surprised how fatigued I was from 10k earlier in the week and the insane L-sits Saturday. Anwyay ...


I did a variant of this TODAY, Monday, Jun.18:


ORM SP = 120lbs (pr)

ORM DL = 287.5lbs (tied pr)


Back squat - I tried a different plan: do a "tabata" barbell squat, holding the squat position for 20 seconds, then standing to rest for 10 seconds. This turned out to be extremely challenging and I was unable to finish. I attempted, 120lbs, 100lbs, 85bs and 70lbs, and I was never able to do more than 2 or 3 of the squat segments. However, I really liked the intensity of staying in the bottom with weight for a long period. I am going to work up to achieving this format.


ORMs - I did not attempt weights above those recorded here.

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Travers Van Beek
June 17th, 2019 at 2:21 pm
Commented on: 190616

245 lb. Back Squat

137 lb. Shoulder Press

300 lb. Deadlift


First time hitting the total or even lifting heavy for that matter after dealing with a serious back injury.


I personally love the shift in programming from HQ. I believe that it's geared towards the people who are in it for the long haul, the people who want to live a healthy lifestyle, look and feel good, and do this stuff for the rest of their lives. The programming nowadays feels more like what is preached at the level 1, and what the original intention was behind CrossFit.


I think a lot of people were absorbed in the competitive culture that the games created, and the whole program became distorted. Glad to see HQ going back to their roots and I'm excited to see the progress.

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Jeff Strain
June 17th, 2019 at 2:16 pm
Commented on: 190616

BS: 315

SP: 155

DL: 295


I seem to be in the minority that have a deadlift not keeping back with the back squat.

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Claire Fiddian-Green
June 17th, 2019 at 10:16 am
Commented on: 190616

Back Squat 155, Shoulder Press 75, Deadlift 255. Below my PRs for each movement.

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Chris Borghese
June 17th, 2019 at 9:03 am
Commented on: 190616

BS:385

SP:180

DL:455


Total: 1020


26yr old - 170lb. Have come a long way since starting.

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Deborah Batchelor
June 17th, 2019 at 9:02 am
Commented on: 190616

I think the people complaining about lack of variance aren’t thinking outside the box. There’s plenty of ways to vary the CFT. You can change tempo, do sets of 3 or 5 instead of 1. Use clean grip instead of mixed grip on the deadlift. Use the programming as a guide not necessarily a be all, end all 🙂

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Shane Azizi
June 17th, 2019 at 5:02 am
Commented on: 190616

Back squat: 360

Press: 155

Deadlift: 405

Total: 925

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Kiron Simmons
June 17th, 2019 at 3:44 am
Commented on: 190616

Over Head Press 140lb - PR

Back Squat 285 - PR

Deadlift 415 - PR

I’m very proud of these results

Respect the process

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Gasser Mamdouh
June 16th, 2019 at 11:47 pm
Commented on: 190616

Squat: 295 lb

Shoulder press: 135 lb

Deadlift: 375 lb

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Nathan Hutcheson
June 16th, 2019 at 10:20 pm
Commented on: 190616

M/34years/140lbs


Scaled the deadlift to a double. Need to go heavier on the Shoulder press.


CrossFit Total: 480

BS: 160 x 1

SP: 85 x 1 PR

DL: 235 x 2

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Stacey Thompkins
June 16th, 2019 at 9:48 pm
Commented on: 190616

M/44/6'2"/180#


Happy Father's Day!!!


Sub'd with this one I made up myself

21-15-9

AB cals

Medball cleans 20#

5 mins rest then flip it and run it back

21-15-9

Medball cleans 20#

AB cals

4:52 / 4:56

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Gordon Thigpen
June 16th, 2019 at 9:44 pm
Commented on: 190616

BS: 255

SP: 105

DL: 300


Total: 660


Probably had more in me, but am getting back into lifting after a long hiatus. Played it safe.

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Kyle Buchanan
June 16th, 2019 at 7:11 pm
Commented on: 190616

scaled heavy singles to 3 sets of 5 140/60/170 (kgs)

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Charlie Reverte
June 16th, 2019 at 6:14 pm
Commented on: Fasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy

Sorry if I missed it but I don't see a link to the original paper or title, authors etc that would let me look it up. Can you share?

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Olivia Leonard
June 16th, 2019 at 7:20 pm

Thank you for the catch, Charlie. The link and citation are in the post now.

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Chris Righter
June 16th, 2019 at 5:57 pm
Commented on: Fasting Cycles Retard Growth of Tumors and Sensitize a Range of Cancer Cell Types to Chemotherapy

Would a keto diet have similar results to fasting? Especially if limiting protein intake?

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Clarke Read
June 17th, 2019 at 2:03 am

Depends on how you interpret this data, and what you believe the ketogenic diet specifically does.


The authors here certainly try to argue the effects on IGF-1 are particularly important...in another paper Valter Longo authored (https://www.crossfit.com/essentials/fasting-molecular-mechanisms-and-clinical-applications), he doubles down on this argument, pointing out that fasting leads to more rapid and more significant IGF-1 suppression than either general caloric restriction or a ketogenic diet. I don't recall ketogenic diets leading to significant IGF-1 suppression, but I'm not aware of research specifically on protein-limited KDs, which could capture this effect.


Of course, the glucose suppression likely has an impact as well, but the researchers didn't test the impact of glucose as specifically as they did IGF-1. (Namely, they didn't test whether adding glucose alone to a serum that remained low in IGF-1 reduced the effectiveness of chemo - a state that would roughly mimic the effects of a KD).


If there's data showing a KD can suppress both glucose and IGF-1 levels the same way fasting does, then I would expect - based on this trial and a couple others by many of the same group - for the KD to have similar benefits. I don't THINK it does, but I can't say for sure, nor can I say that specific forms of the KD wouldn't have those benefits.

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Richard Feinman
July 3rd, 2019 at 2:48 am

The effects would be expected to be similar or related to effects of KD. The strange thing about this paper is the absence of the EIR (elephants in the room): ketone bodies and the effects of insulin. The animals are presumably in ketosis and insulin and IFG-1 interact with each other. I think that generally insulin is more important in that it directly regulates IGF-1 binding. The direct effect of ketone bodies on the metabolic pathways, however, is of clear importance.


Because of many precedents, one has to be suspicious that this may be another attack on ketogenic diets, however much passive aggressive.

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Gordon Lee
June 16th, 2019 at 5:41 pm
Commented on: 190616

Back squat

10x 135lbs

10x 135lbs

5x 185lbs

Shoulder press

10x 135lbs

10x 135lbs

8x 135lbs

Deadlift

10x 135lbs

5x 225lbs

3x 245lbs

1x 265lbs

1x 285lbs

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Nicole Deaver
June 16th, 2019 at 5:11 pm
Commented on: 190616

Crossfit Total

Back squat: 205 (10# PR)

Shoulder Press: 70

Deadlift: 230(PR-No more weights)

Total: 505 (5# PR)


Barefoot. Squat was just past parallel.

I have no idea why the shoulder press is so difficult for me. My PR is only 75# and I can only hit that 1 out of every 3 times it seems! Looks like more shoulder press practice in my near future.

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Js Smith
June 17th, 2019 at 9:09 pm

Hey Nicole! Curious on where in the press it’s sticking; beginning, middle or finished position? Can you 3 or 5 rep at 70#?

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Mike Andridge
June 16th, 2019 at 5:01 pm
Commented on: 190616

BS

245

SP

145

DL--skipped--practiced DL's at 225 yesterday.

m/49/175

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Brendan Mullan
June 16th, 2019 at 4:28 pm
Commented on: 190616

BS 160kg/352lb

SP 80kg/176lb

DL 170kg/374lb


Total 310kg/683lb

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Dale Trueman
June 16th, 2019 at 6:43 pm

Excellent effort. Your math is off by 100kg though. 160+80+170=410

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Jim Rix
June 16th, 2019 at 4:28 pm
Commented on: Walking Warm-Up

Short lunges?

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Jim Rix
June 16th, 2019 at 4:26 pm
Commented on: 190616

5 Rounds (7 is Rx) of Wittman

15 kb swings, 1.5 pood

15 power cleans, 95#

15 box jumps, 24"

18:41

Pretty happy with that. Grip couldn't go Rx after doing Randy yesterday.


5/4/18: 19:02 (5 rounds)

10/29/17: 28:48 rx

5/30/14: 24:18 rx

7/11/13: 25:43 rx

2/8/13: 26:40 (44# kb)


Peace to Wittman's parents, siblings, wife and kids, 9 years after his death.

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Troy Work
June 16th, 2019 at 3:36 pm
Commented on: 190616

AMRAP 2:00 rest 2:00 of db squat, db press, db deadlift. 20# dumbbell

32-22-51

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Alex Pham
June 16th, 2019 at 3:09 pm
Commented on: 190616

325-155-215

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Jade Teasdale
June 16th, 2019 at 3:00 pm
Commented on: Walking Warm-Up

Is that Brandon Wynn, “Lord of the Rings,” or his long lost identical twin??? 😂

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Nathan Hutcheson
June 16th, 2019 at 1:48 pm
Commented on: 190616

Silly question, what order do most people do? Squat, then deadlift, then shoulder press? I figure shoulder last since it is lighter weight. Or, does the order matter?

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Dale Trueman
June 16th, 2019 at 4:03 pm

Typically in the order presented. That way, I’m working from the rack for the first two and move to the floor afterwards.

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Dale Trueman
June 16th, 2019 at 1:30 pm
Commented on: 190616

Sad day for CFT for me. 6 month deployment to Africa and a major focus on Echo Bike, rowing and other bs excuses has taken it’s toll. Ah well, room for improvement:


265

150

285


Total

700

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Claire Fiddian-Green
June 16th, 2019 at 1:27 pm
Commented on: 190616

21-15-9

30 lb. pair dumbbell thrusters

Burpees

Rest 3 min

Then:

5 sets of 11 reps

V-Sit ups

30 lb. pair dumbbell walking lunges

Rest 3 min

Then:

55 burpees

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Claire Fiddian-Green
June 16th, 2019 at 1:27 pm

Away from the gym so improvised

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Jim Rix
June 16th, 2019 at 2:44 pm

Excellent way to make do with what you have, where you have it.

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Sebastien Fitzpatrick
June 16th, 2019 at 1:15 pm
Commented on: 190616

865lbs

BS: 315lbs

SP: 145lbs

DL: 405lbs


This is terrible for me(my press is in par though), at least there’s a rest day tomorrow.

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John Doody
June 16th, 2019 at 12:47 pm
Commented on: 190616

Horrible Total:760

BS:245

SP:150

DL:365

Last time: 765. All time PR:840. I have a lot of work to do to get back

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Francisco Martinez Campillo
June 16th, 2019 at 6:51 am
Commented on: 190616

Our specialization, is the no specialization , I remeber... where is the variation?, how many times have do you post CFT in the last months?. CrossFit Health fight is a good idea, but I think that In the workout of day rests the essence of CrossFit.

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Matt Huston
June 16th, 2019 at 5:15 am
Commented on: 190616

CFT dead, shldr press, squat

End warmups of 2 reps each at

250 dead, 95 shldr, 115 squat


For real rounds:

Squat: 135, 155, 175

Shldr: 105, 125f, 115

Dead: 290, 310, 320 !!


Total: 610


Pist-treatment PRs all around :)

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Matt Huston
June 16th, 2019 at 5:17 am

Post-treatment...


Warmup was the “walking warmup” posted on site

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Chris Sinagoga
June 16th, 2019 at 2:00 am
Commented on: 190616

Champions Club Scaling Notes:


RANT: For people new coming on to see this workout, remember that the stuff posted on here is designed for the fittest on earth. Usually the lower reps, the more advanced the athlete needs to be to get a stimulus. Look through the demos page to see how to perform each movement. Then do sets of like 20-30 with just your body. No bar, no PVC. Then keep the sets with a high amount of reps; volume is one of the best ways to learn a technique. So a good beginner workout would be something like:


3 rounds

Back squat 20 reps

Press 20 reps

Deadlift 20 reps.


This should get you some kind of muscle fatigue that would come were you lifting a heavy weight, but keep you safe if you mess up a rep or two.


Check a few compare-to's ago for some scaling notes.

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Steven Thunander
June 16th, 2019 at 1:52 am
Commented on: 190616

Globo scale: as is. This one keeps coming up, usually once a month, so hit it hard. Obviously the safety rules apply: spotters or spotter arms if using regular plates on the squat. Deadlifts: use pads if the gym staff may yell at you for noise and control it on the way down in this case.


If without a barbell today, see about a guest pass/drop in to a CrossFit box, YMCA, Anytime Fitness, Golds, or any other gym with a barbell and rack that will let you do this. If that is not possible, save this one for another day and just move today. Otherwise, work to the heaviest pistol, step up or Bulgarian split squat you can, followed by strict DB press max (or max strict deficit HSPU) , then single leg deadlifts with two dumbbells, getting heavier each set. If you max, do an AMRAP set with the heaviest available dumbbells for each movement maxed.

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Juan Acevedo
June 16th, 2019 at 1:26 am
Commented on: 190616

INTENDED STIMULUS

.

Let's test your confidence! Whenever you are going for a big lift you have to be realistic with yourself. If you don't think you can get it, don't bother trying, it is not safe. On the other hand if you are going for the lift you better visualize every aspect of it and go for it "knowing" you will get it. The outcome will take care of itself. In 190606 and 190610 you worked on going heavy in various repetition ranges. Working heavy at bigger sets does a lot for your confidence. Those last reps of a heavy set of fifteen reps make you focus really hard on the rep at hand with determination and grit. That is confidence! That is how you build it. Let's try to apply that today for all your lifts. If you did not do either workout, your purpose is still the same. Go to every lift determined to get it, relying fully on your good mechanics, knowing that technique is there to help you. Athletes new to the movements or working on their patterns can use the options below.



OPTION 1

This should not be an super big grind. The objective for all lifts is to get 5 reps with optimal mechanics at a heavy load, not the heaviest load.



Back squat, 5 reps

Shoulder press, 5 reps

Deadlift, 5 reps



OPTION 2

For athletes developing technique. Original drills come crossfit.com. No need to get 20 reps unbroken. Let mechanics and loads dictate how you break this.



20 Bottom to Bottom Squat

Lower to full squat position (thighs parallel to floor or below), hold for a full ten seconds, rise and immediately upon full extension of hip and leg return to bottom and hold for ten seconds



20 Super Slow Squat

Take twenty seconds to reach bottom and twenty seconds to reach top again.



20 Top to Top Press

Start with a 10 second hold at the top. Find super good posture. Lower the bar to shoulders and immediately press up again to overhead.



20 Super Slow Press

Take twenty seconds to reach top and twenty seconds to reach bottom again.



20 Top to Top Deadlift

Deadlift the bar. Hold at the top for 10 seconds. Don't lean back or hyper-extend your back. Bring the bar to the floor, as soon as you touch the ground lift it back up. No bounce or loss of posture.



20 Super Slow Deadlift

Take twenty seconds to reach bottom and twenty seconds to reach top again.

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Jim Rix
June 16th, 2019 at 2:47 pm

Nice drills, Juan.

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Bryan Rosen
June 16th, 2019 at 1:07 am
Commented on: 190616

Warm-up for 190616:

GENERAL WARM-UP


400-m run

then,

2 rounds with an empty barbell of:

7 deadlifts

7 muscle cleans

7 shoulder presses

7 back squats

Rest 1 minute


SPECIFIC WARM-UP (1 of 2)


For each lift use the following schema:

5 reps at 30% of 1RM

3 reps at 50% of 1RM

2 reps at 60% of 1RM

1 reps at 65% of 1RM

1 reps at 75% of 1RM

1 reps at 85% of 1RM

> First attempt should be about 90-95% of 1 rep max.


SPECIFIC WARM-UP (2 of 2)


Rules to follow for attempts:

1) A weight you know you can do for a heavy set of three.

2) A weight you know without any doubt that you could do for a single.

3) The weight you want to do, based on the previous two attempts.

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Steven Thunander
June 16th, 2019 at 3:17 am

In a class setting I would consider warming up all lifts to 75-80%, then giving 6 minutes per lift as a team of three. 10 min general warmup, 20 min to warm up the lifts, then 18 minutes of lifting. Very "Games Style" using this method, and the team can do weight changes and spot each other.

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David Smith
June 17th, 2019 at 1:53 am

These are good warm up suggestions thanks!

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Justin Joiner
June 16th, 2019 at 1:05 am
Commented on: 190616

CrossFit Total seems to come up about once a month. The daily programming on here isn’t making much sense.

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Vlad S
June 16th, 2019 at 1:35 am

expect a 5k row sometime this week

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Reymond Kiddoo
June 16th, 2019 at 1:39 am


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Bob Taylor
June 16th, 2019 at 1:46 am

It actually reminds me a lot of 2006 when the programming was actually good.


I’d like to see more Girls and heroes and maybe less gymnastics specific days but otherwise...


Strength day metcon metcon rest it classic main page.

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Danny Bostwick
June 16th, 2019 at 12:27 pm

My best guess on this is that it correlates with the new diet advice. Zone used to be the gold standard, and now it’s Keto. The old style programming fit really well with zone. You can’t very welll do a ton of hero workouts and Helen style workouts on a regular basis without a ton of carbs. You can however do 1rms and run 5ks and slips and strict gymnastics without them. Selfishly, I miss the old mainsite because it was the perfect programming for people like me. I’m a garage gymmer with basic equipment, minimal amounts of time and a short attention span. I don’t want to be “on a program” I want to be entertained with fun workouts I wouldn’t normally do. That being said, I feel like I understand the larger effort here and respect it. The programming is boring as all get out, but would certainly improve my fitness if I did it with a carb restricted diet.

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Austin Conner
June 16th, 2019 at 12:40 pm

First time I’ve thought of it that way Danny. I can see how that might make sense.


I used to pick up mainsite regularly for fun, novel workouts. Most days now, I look and it and see a snooze-fest of a workout and do something else.

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Chris Sinagoga
June 16th, 2019 at 2:33 pm

When I coach my basketball kids I tell them to not let boredom get in the way of good practice habits.


Working out, in general, is not nearly as fun as playing a sport. I don't particularly look forward to working out, and as a coach the new style of programming since January 1 has definitely drawn tons of "MORE L SITS?!?!" from our gym crowd.


Have you guys been doing the stuff, though? Are you really not sore after 15-12-8-6-3 back squats? Is your endurance really not better after all those 5ks? Can you thrive on the 21-15-9 clean/thruster/row workout without carbs?


This stuff, while more "boring" at first, has been exposing some holes in my personal fitness and our gym's. If being bored is something that you're not willing to tolerate then that's legit. Having fun while working out is something that makes it a habit that will last, and when you're in a garage by yourself, I can see how that is a major factor. I'm sure you've been around enough where you can adjust the workouts to fit your needs.

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Jim Rix
June 16th, 2019 at 2:43 pm

My guess is that HQ wants us to see that the new programming scheme that’s less focused on lifting and power and more on overall fitness won’t hurt our overall strength. Or they’re trying to see if that’s true.

Still, this is far more varied than most fitness regimes.

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Austin Conner
June 16th, 2019 at 2:56 pm

I do not always follow the mainsite WOD, and follow it far less with the programming change.


Of course I’m sore after large volume squats. But this is the 10th(?) time I’ve seen a CFT in six months. I’m definitely capable of altering the workout, and in this situation I definitely will.


I am a garage guy and I fly solo everyday. Enjoyment is a must for me, and 20min of SLIPS + 20min of stretching (for example) is something I’m never going to waste my time doing and I sure wouldn’t pay $200/mth at an Affiliate for it either.

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Jim Rix
June 16th, 2019 at 4:32 pm

Danny, I can't remember the mantra, but has CF changed its diet advice of something like "eat meat, vegetables, nuts, some fruit, no sugar, etc."? Wasn't aware it had gone keto.


But I can say, those short cooking demos they post a couple times a week look awesome.

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Danny Bostwick
June 16th, 2019 at 10:08 pm

Jim, I should say Carb Restricted, not Keto. But if you look at the dishes they post on the mainsite, I could be wrong, but I don’t remember any with a carbohydrate in them. I’ve heard Coach say “Carb Restricted” several times and in “The Cancer as a Metabolic Disease” community, they recommend Keto.

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Chris Sinagoga
June 16th, 2019 at 10:23 pm

Austin, we modify the SLIPS workouts as well. If I was training a group of serious athletes who could stay focused during the SLIPS and had technique for other stuff down, then I would do it. We blend it into a team workout usually. I agree, enjoyment is a slice of what keeps me in business.


Danny, who do you think those cooking videos and general nutrition posts are geared towards?

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David Smith
June 16th, 2019 at 10:40 pm

If one out of every 21 workouts or so is a strength test, I don’t see how that’s a problem.


Constantly varied includes lifting heavy, always has, with great technique. Squatting one rep really well takes a shit ton of work. The fetishization of metcons is a problem in Crossfit. This isn’t Games Training, this is functional fitness for average people who have 30-60 minutes in the day to improve. I for one am all for hitting the heavy lifts, and all the warmup and technique work that entails.

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Sebastian Chiriboga
June 16th, 2019 at 11:08 pm

For anyone wondering about the "why" on the programming changes, follow mainsite (only mainsite) and your questions will be answered.

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Danny Bostwick
June 17th, 2019 at 12:42 pm

Chris, I think those videos are aimed at people who need them. I know how to eat, I know that sugar is as problematic as smoking cigarettes. I’ve no qualms with those videos, I applaud them. I was just noting that I personally think the programming and the diet advice are relating.

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Michael Bishop
June 17th, 2019 at 7:45 pm

I'm digging this programming.


Whenever I feel deficient in something I try to hit it in the morning or instead of the WOD. Mind you I'm already supplementing big time with hockey and biking so I'm not as dependent on main site as some I guess.

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