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

MaxRack, 10 minutes each

235 + 120 + 305 = 660

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

Went for strength again:
100x3, 62.5x2(60x3), 145x3 (10 mins each)
Last 105x2, 60x3, 135x3 (20 mins each)

280
110
355

745 total

755lbs. Horrible score. My core is torn up from the last few workouts:
BS:225,245
SP:135,145
DL:345,365

720 lb.
BS - 245 
SP - 130
DL - 345

BS: 315
SP: 165
DL: 335

total: 815

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

Squat 310#
Shoulder press 160#
Deadlift 445#

Squat:225
Press:135
Deadlift:340
Total:700

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)

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.

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)

SQ 120kg.
SP 70kg.
DL 150kg.
Total: 340kg.

710 lb total
290 lb squat -PR
125 lb press
290 lb DL

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

Back Squat - 330
Press - 150
Deadlift - 365

845 total 

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.

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.

BS: 315
SP: 155
DL: 295

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

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

BS:385
SP:180
DL:455

Total: 1020

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

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 🙂

Back squat: 360
Press: 155
Deadlift: 405
Total: 925

Over Head Press 140lb - PR
Back Squat 285 - PR
Deadlift 415 - PR
I’m very proud of these results 
Respect the process 

Squat: 295 lb
Shoulder press: 135 lb
Deadlift: 375 lb 

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

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

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.

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

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?

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

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

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.

BS
245
SP
145
DL--skipped--practiced DL's at 225 yesterday.
m/49/175

BS 160kg/352lb
SP 80kg/176lb
DL 170kg/374lb

Total 310kg/683lb

Short lunges?

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.

AMRAP 2:00 rest 2:00 of db squat, db press, db deadlift. 20# dumbbell
32-22-51

325-155-215

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

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?

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

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 

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.

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

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. 

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 :)

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.

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. 

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.

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.

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