CrossFit | 190708
Monday

190708

Workout of the Day

70

Run 5,000 meters

Then, 3 rounds of:
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank

Post run time to comments.
Compare to 190604.

It’s the Insulin Resistance, Stupid: Part 1

20

In the 1960s and ‘70s, Ancel Keys’ diet-heart and lipid hypotheses gained considerable traction, eventually contributing to the development of unhealthy national nutrition recommendations for low-fat and high-carb diets as well as the growth of the billion-dollar statin industry. There was one big problem, though: Keys was wrong, and increased rates of heart disease and Type 2 diabetes were proof of the gravity of the error. Here, Prof. Tim Noakes provides a review of the literature that had disproved Keys’ hypotheses as early as the ‘50s and ‘60s. He focuses in particular on Dr. Gerald Reaven’s discovery of insulin resistance syndrome and Drs. Margaret Albrink and Evelyn Man’s finding that blood triglyceride concentration is a better predictor of coronary heart disease than blood cholesterol markers.

Read MoreIt’s the Insulin Resistance, Stupid: Part 1

Comments on 190708

111 Comments

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Julian Jones
September 17th, 2020 at 8:30 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Excellent article! For the past 12months I've shifted towards a higher fat diet having been inspired by the Pioppi Diet book and have seen the benefts. However, looking at Kuo's study, the prescribed diet included four elements, of which point 3 "Restrict fats and oils with high short- and medium-chain fatty acid content (milk fat and coconut oil)". This raises a doubt for me reguarding the recomendation in the Pioppi Diet of the use of Coconut Oil. What is your view on this?

Thanks!

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Wagner Marcoli
July 26th, 2020 at 11:20 am
Commented on: 190708

FOR TIME

1400m Run (20x 70m Field)

2x 30/30” Side Plank

1050m Run (15x 70m Side to side Field)

2x 30/30” Front and Back Plank

700m Run (10x 70m)

30/30” Side Plank

350m Run

30/30” Front and Back Plank

14’

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Shawn Hakimi
July 22nd, 2020 at 1:01 pm
Commented on: 190708

26:02 Rx'd


Lifetime PR: 23:15

(edited)
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Manchild Manchild
November 29th, 2019 at 9:17 pm
Commented on: 190708

25:10, then did planks

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Kury Akin
September 16th, 2019 at 3:07 pm
Commented on: 190708

This time: 32 mins for 5km. Slowest 5km run ever but at least my knee held up. First time running in over 6 months.

Last time sub sure to knee injury: 470r. 25 mins cut off. 50r each of: DU, SDLHP@20kg, walking lunge with 10kg each hand, split jumps, step to knee high box with 10kg each hand (6'1").

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Kury Akin
September 16th, 2019 at 3:10 pm

Yes to planks

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Dan Kremer
August 8th, 2019 at 4:31 pm
Commented on: 190708

2.61 miles 22:00

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Albert Kombe
August 6th, 2019 at 12:34 am
Commented on: 190708

30:25 + Planks

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John Campion
July 31st, 2019 at 12:34 pm
Commented on: 190708

19:30.36 run


25:44 total

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Jeff Chalfant
July 29th, 2019 at 10:36 pm
Commented on: 190708

27:58 5k run on gravel/dirt. Some stomach upset throughout this one. Felt low on energy as well despite fueling the way I normally do and waiting long enough before starting. Did the planks with :10 rest between each :30 and took an extra :30 rest before starting round 3.

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Morgan Greene
July 26th, 2019 at 6:20 pm
Commented on: 190708

22:02

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Randy Sigman
July 26th, 2019 at 4:17 am
Commented on: 190708

32:38

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Cy Azizi
July 24th, 2019 at 12:34 am
Commented on: 190708

26:33

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Nick Hall
July 19th, 2019 at 1:05 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Thanks for this article Tim - I'm looking forward to future instalments!


Regarding 'what practitioners were taught': there is a systemic weakness built into the way doctors are trained.


Here is (an admittedly poor quality) video of an interview with Professor Edwin Gale - a diabetologist from Bristol University.


For some years he was responsible for revising the diabetes chapter for a large medical textbook. He was aware that, although the science is continuously changing, his updates to the textbook had to reflect what the medical EXAMINERS believed - otherwise the students would be marked down!


As he said in the start of the clip, doctors are essentially taught to think the same way.... even if what they think is out of date!


The video is here: (see his comments at 04:53 onwards):


https://www.youtube.com/watch?v=ZLiLvysqahY


Thanks again


Nick

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Kyle Buchanan
July 14th, 2019 at 7:47 am
Commented on: 190708

22:52.

Completed planks.

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Adam King
July 12th, 2019 at 4:56 pm
Commented on: 190708

completed 2019-07-12

Hilly 5km

26:26

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Sandra Marks
July 12th, 2019 at 9:39 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Really helpful and very concise narrative and chronology - is there scope for recourse legally for all those who have been damaged in the aftermath of ignoring this science? Any test cases around the world?

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Timothy Noakes
July 12th, 2019 at 10:29 am

I have no legal training so this an uninformed opinion. The clearest evidence for malpractice is the continuing treatment of type 2 diabetes with high carbohydrate diets. We now know that that this is absolutely wrong and harmful to the patient since it is the high carbohydrate diet (not the underlying insulin resistance) that causes the long term complications in type 2 diabetes. Looking back one can see that the discovery of insulin was the problem as it allowed the prescription of higher carbohydrate diets to both type 1 and type 2 diabetics at the very moment when Newburgh in Ann Arbor was about to prove (in early 1920s) that a high fat diet could reverse the metabolic abnormalities in persons with type 2 diabetes. Analysis of some of his papers suggest that he had indeed "reversed" the disease in at least some of his type 2 diabetic patients (as I discuss in a subsequent column). Newburgh was of the opinion that if insulin had not been discovered, he would have come up with a better (low carb high fat) solution for the management of type 2 diabetes.

I would guess that medical schools still teaching that persons with type 2 diabetes need to eat high carbohydrate diets, would be an obvious target for exploratory legal actions. Practitioners who have in the past and who still follow this practice surely have the defence that was what they were taught?

An interesting development is that official guidelines now allow prescription of low carbohydrate diets for diabetes so that an appeal to authority figures - "this is what the official guidelines mandate" - may no longer be a protection against malpractice.

With regard to heart disease, I think the picture is more complex. All we know is that the diet-heart and lipid hypotheses are false. But we do not yet and may never have definitive evidence from RCTs that a diet that lowers blood triglycerides protects against heart disease. I think the closest we will come in near future will be evidence that lowering triglycerides, glucose and insulin with a low-carbohydrate high-fat diet and supplementing with vitamin K2 may slow, or perhaps prevent progression, or perhaps even induce some regression in established areas of coronary atherosclerosis.

That would be pretty good evidence that the low-carbohydrate high-fat diet is the best option we currently have for preventing progression of coronary atherosclerosis.

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Emily Fenwick
July 11th, 2019 at 8:19 pm
Commented on: 190708

31:00

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Jen Kwas
July 11th, 2019 at 3:27 pm
Commented on: Course Photos | July 1-7 2019

Had a fantastic time in ATL! Thank you to Chuck, Donny, Donovan, Katie, and Kim!!

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ROD CARTOCCI
July 11th, 2019 at 1:40 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Such an excellent article...! I have shared this with my Low-Carbohydrate / Increased Healthy Fat Clinicians Network of which I am a membership manager. The positive responses have been so very heartening!

Our network started approximately four years ago, with myself, Gary Taubes, Adele Hite and Dr. David Weed, and is now international in scope. We applaud your work, your commitment to science-based truth and your courage.

ROD CARTOCCI B.S., M.P.E., DIP.S.N., DIP.C.N.

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Timothy Noakes
July 11th, 2019 at 6:40 pm

Thanks Rod. As I indicate it's just such a privilege to be able to share this information with the CrossFit community. I believe we have passed the Tipping Point as far as acceptance of the LCHF diet goes. We must just keep driving the message as hard as we can: One person (one meal) at a time.

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Geoffroy Castelnau
July 11th, 2019 at 11:48 am
Commented on: 190708

30:50 for 5k run with uphills and downhills

M / 40y / 176cm / 72kg

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Scott Gillin
July 11th, 2019 at 3:38 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

It is amazing how much literature there is on insulin resistance and how organized medicine/big pharma has been able to divert attention to treating symptoms rather than correcting the root cause. I am grateful to CrossFit for providing a forum for truth in medicine. I really liked this piece and the discussion. I can’t wait for the rest of the series. In true CrossFit fashion I hope everyone reading these articles tell everyone they talk to about them:)


Here is a link to an interesting study which showed how hypertension, CAD, stroke, cancer, and type 2 diabetes are related to insulin resistance. It shows a nice dose response.


https://academic.oup.com/jcem/article/86/8/3574/2848584

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Timothy Noakes
July 11th, 2019 at 6:33 pm

Thanks so much Scott. When I was approached by Greg Glassman and Karen Thomson to spend time writing for this website I jumped at the opportunity. For the reasons that you describe. This is the opportunity to write about the real truth in medicine.

There is no way that my articles would be published in the conventional scientific/medical outlets open to medical scientists. For the reasons that the articles are too long; they are too historical; and they don't present the modern consensus of whom we call The Anointed. That is how the truth is very effectively suppressed.

Since this historical perspective is not taught in the conventional medical curriculum, the truths that we uncover are not and will perhaps not for the foreseeable future be taught to our modern medical students. So they remain ignorant of the vast body of science completed by some truly remarkable scientists 60 or more years ago. These scientists knew the truth but their ideas have not been allowed to survive.

I cannot begin to tell you what a privilege it is to be able to present this material in this way. I wake up every morning with the excitement of not knowing where my research of this topic will take me at any given moment on any given day. All I know is that at the end of the search we will find the truth that is being suppressed by the influences you mention.

Our joint responsibility is to bring that truth to the attention of all those whose lives will be enhanced by it.

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Sean Cooper
July 10th, 2019 at 11:16 pm
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Thank you for an awesome read!

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Matt Zero
July 10th, 2019 at 10:42 pm
Commented on: 190708

24:09 rx’d

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Rasmus Rolling
July 10th, 2019 at 4:03 pm
Commented on: 190708

Went for a 3k run (16:00) instead of 5k (not a regular runner)

Planks RX in 06:00

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John Rodrigues
July 10th, 2019 at 10:29 am
Commented on: 190708

Good morning dear all Crossfiters


Follow my time:


Run 5,000 meters 33:29

3 Rounds of (no interval/rest): it takes 6minutes.

30-second left-side plank

30-second reverse plank

30-second right-side plank

30-second front plank


Again not bad for restarting again, huh?!


You all have a great day and training!

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RAPHAEL SIRTOLI
July 10th, 2019 at 9:51 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

more points i extracted from the lecture:


Reaven sees increased risk for coronary heart disease by looking at Syndrome X (pathological insulin resistance). How do we identify Syndrome X?


- insulin resistance (as measured by intramuscular glucose uptake via a clamp)

- hyperinsulinemia

- varying degrees of glucose intolerance (as measured by an oral glucose tolerance test)

- hypertension

- increase plasma triglyceride concentration

- decreased plasma HDL cholesterol concentration

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RAPHAEL SIRTOLI
July 10th, 2019 at 9:56 am

more points i extracted from his lecture:


He references a study looking at rates of statin-associated T2D as a function of glycemic status (normal fasting glucose vs pre-diabetes) and plasma triglyceride concentrations (> or < 150mg/dL)


[so (1) No pre-diabetes vs (2) diabetes VS (3) triglycerides < 150mg/dL vs (4)triglycerides > 150mg/dL]


EVENT RATE (%):


Incident diabetes event rates:::

- No pre-diabetes & triglycerides < 150mg/dL = 2.82

- Pre-diabetes & triglycerides < 150mg/dL = 12.02


- No pre-diabetes & triglycerides >150mg/dL = 5.04

- Pre-diabetes & triglycerides > 150mg/dL = 22.14

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RAPHAEL SIRTOLI
July 10th, 2019 at 9:45 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Great post Prof!


Have you seen Reaven's 2016 lecture at the NIH where he talks about statins and their diabetogenic side-effects? I was surprised to learn that he doesn't find them to be substantial and that, generally, he thinks statins are a good therapeutic option https://www.youtube.com/watch?v=w2ni-Mv7k88

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RAPHAEL SIRTOLI
July 10th, 2019 at 9:48 am

here are some points i extracted from his lecture:


1. Development of statin-associated T2D varies as a function of pre-treatment glycemic & lipid status

2. Either pre-diabetes or a plasma triglyceride concentration of >105 mg/dL at baseline increases risk of statin-associated T2DM

3. Combined pre-diabetes and a plasma triglyceride concentration >150 mg/dL increases risk of statin-associated T2D by ~ 6-fold

4. Measurement of fasting plasma glucose and triglyceride concentrations prior to statin therapy can provide information to help mitigate the potential adverse effects of incident T2D

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Timothy Noakes
July 10th, 2019 at 3:04 pm

I will deal in detail with Reaven's concerns about elevated blood cholesterol concentrations and the dangers of a high fat diet. I think it was a serious error that he made with unfortunate long-term complications. I speculate that he was influenced by the cardiologists with whom he worked at Stanford Medical School. For Reaven to have suggested that a high fat diet is the cure for metabolic syndrome (Syndrome X) would likely have led to his excommunication from the US medical fraternity much as had happened to Englishman John Yudkin MD who challenged the diet-heart hypothesis and warned about the danger of sucrose (sugar).

So Reaven chose to study the insulin resistance syndrome and assumed that the dietary interventions he had tested in RCTs were enough to prove his bias. But, as I show, they were not. He fell short of doing definitive studies to determine whether carbohydrate-sensitive hypertriglyceridemia was the key driver of coronary arterial disease, rather than cholesterol and dietary fat according to the Keys diet-heart model.

Had he done the definitive studies he could have answered the question already more than 20 years ago.

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Daniele Donati
July 10th, 2019 at 9:34 am
Commented on: 190708

Male 42

94Kg

5k 22,45

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Guy-André Pelouze
July 10th, 2019 at 8:38 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Archie,

Hi, this is a Lucky Luke episode... We'll have the complete figure. This web site is great. Best regards

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Guy-André Pelouze
July 10th, 2019 at 7:13 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

Figure 4 is not available, any trick?

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Archie Robertson
July 10th, 2019 at 7:17 am

I've just logged in to make the exact same comment… you beat me to it!

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Timothy Noakes
July 10th, 2019 at 2:55 pm

I've asked CrossFit to sort this out. The figure went missing somewhere in the production process. Hopefully it will be put in place pretty soon. It's quite a compelling figure.

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Jim Thurman
July 9th, 2019 at 10:50 pm
Commented on: 190708

how about for the rest of the year, program Fran or Grace with the same frequency as the 5km metcon?

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Cor Oz
July 9th, 2019 at 10:22 pm
Commented on: 190708

As rx’d for completion. 10s rest between plank variations. Can shorten rest next time.

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Roberto D Rivera
July 9th, 2019 at 8:50 pm
Commented on: Course Photos | July 1-7 2019

Pablo y Libby un #SuperTeam!!! Gracias por la experiencia y por el trato excelente hacia nosotros...Exito Siempre!! Y cuando vuelvan a PR que no sea a trabajar me avisan😂✌🏾

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John Doody
July 9th, 2019 at 5:32 pm
Commented on: 190708

22:08 Rx’d. Definitely slower than my average. Legs are exhausted and hard time finding my rythm

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Nathan Michael King
July 9th, 2019 at 4:28 pm
Commented on: 190708

28:37

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Hank McKibban
July 9th, 2019 at 2:28 pm
Commented on: 190708

21:18 treadmill ✅


190606 - 21:50 treadmill

190214 - 21:42 treadmill

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Matt Duplessis
July 9th, 2019 at 1:31 pm
Commented on: 190708

M/31/5'9/180


5K Run: 26:30 (~2mins slower than a couple months ago)

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Nathan Hutcheson
July 9th, 2019 at 1:16 pm
Commented on: 190708

34/5'9"/140

Rx: 35 mins

5k: 33 mins

Plank work: 2 mins

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Sarah Neidler
July 9th, 2019 at 9:39 am
Commented on: It’s the Insulin Resistance, Stupid: Part 1

The fact that the criteria for diabetes diagnosis still relies on blood sugar is a significant problem, because elevated blood sugar is a very late symptom of insulin resistance.

As discussed in the article, the triglyceride level is a much better predictor of insulin sensitivity. The McAuley index, which is based on fasting insulin and triglyceride levels turns out to be a good indicator: https://www.ncbi.nlm.nih.gov/pubmed/11289468

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Timothy Noakes
July 9th, 2019 at 2:28 pm

Fabulous reference. Thanks for sharing Sarah. Hope you enjoy the rest of this series. I have so enjoyed writing it. Something I have wanted to do for years. Thanks to Greg Glassman and CrossFIt for giving me the space here to go into the depth that the topic really requires. Hope there are more surprises for everyone as we go deeper into the topic!

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Christian Heck
July 9th, 2019 at 5:52 am
Commented on: 190708

Morning wod 24:36

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Js Smith
July 9th, 2019 at 2:31 am
Commented on: 190708

Row 5k (knee) = 26:23

Skipped the reverse plank (back) and did others off elbows (wrist).

Yup, I’m a train wreck. Lol!

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Nicole Deaver
July 9th, 2019 at 11:59 am

Hope everything gets back to normal for you soon! My husband and I were just saying last night that now that we are closer(way closer) to 40 than 30 things feel “off” a little more than they used to. More so for him than me. 😉

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Troy Allen
July 9th, 2019 at 1:46 am
Commented on: 190708

5k row 22:36

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Christina Cronin
July 9th, 2019 at 1:10 am
Commented on: 190708

Getting back into crossfit after a few months hiatus. 38:52 for run. Not thrilled with that time but now I have a goal to work on :)

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Braden Kruger
July 9th, 2019 at 12:56 am
Commented on: 190708

27:40


4800 instead of 5000

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Gordon Lee
July 9th, 2019 at 12:46 am
Commented on: 190708

Sub 20km bike for run. (bad knee)

1 hr 3min

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Dave DeCoste
July 9th, 2019 at 12:40 am
Commented on: 190708

22:38 on treadmill w/ 1% incline.

Compare to was 22:17.

Completed plank work.

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Darren Mackie
July 9th, 2019 at 12:27 am
Commented on: 190708

Outdoors 29min 20 sec and plank holds Rx

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Shane Azizi
July 8th, 2019 at 11:43 pm
Commented on: 190708

28:26 Rx

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Danny Bostwick
July 8th, 2019 at 11:10 pm
Commented on: 190708

5k row. 18:40. My knees don’t like long runs.


Planks done in 7:23

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CT Sheets
July 8th, 2019 at 11:10 pm
Commented on: 190708

22:20. Just arrived to El Paso from Savannah, GA. Gotta get used to that ELEVATION! Felt good though, sweating buckets during the planks. Haven’t done too many reverse planks, may need to incorporate those into cooldowns.


Go Dawgs and God Bless!

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Christopher Tipton
July 8th, 2019 at 9:31 pm
Commented on: 190708

38/5’10”/220

40:22

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Lucas Allan
July 8th, 2019 at 8:46 pm
Commented on: 190708

43/6'3"/200

5k on treadmill: 24:47

Plank work

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Nicole Deaver
July 8th, 2019 at 8:07 pm
Commented on: 190708

Couldn’t get out of the house alone long enough to do this today, but will try tomorrow.


Subbed : 60mins on the bike to punish myself for not running. (The seat is torture after 10mins 😂)

Planks ✅

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Nicole Deaver
July 9th, 2019 at 5:33 pm

Run 5k: 30:17

Not my worst (pretty close though), but hey got it done! Got a cramp halfway through so took a few 15-30sec walk breaks.

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Brendan Mullan
July 8th, 2019 at 7:54 pm
Commented on: 190708

5k = 33.05min (hilly bóithrí­n 😅)

3 rounds of planks

Great workout 👍👍

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Janina Vesztergom
July 8th, 2019 at 7:33 pm
Commented on: Course Photos | July 1-7 2019

Thanks a lot for my first CF experience ever! :) I’m working on my skills!

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Thomas Personne
July 8th, 2019 at 6:27 pm
Commented on: 190708

30'10' all included this morning with my platoon.

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Cliff Hoecker
July 8th, 2019 at 5:17 pm
Commented on: 190708

25:32 RX

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Héctor Trinta
July 8th, 2019 at 3:57 pm
Commented on: Course Photos | July 1-7 2019

🇵🇷Puerto Rico🇵🇷 Awesome experience with Pablo and Libby, I am really thankful! Also thanks to Barrio 12 CrossFit, and the translators Anthony and Edgar.

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pablo cervigni
July 8th, 2019 at 4:01 pm

Muchas gracias Hector!! Un gusto en conocerte!!

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Dan Michael
July 8th, 2019 at 3:53 pm
Commented on: 190708

PR 5k. 25:11 even better than when I ran CC in High school 24yrs ago. Was 140# and non muscular then. 170# and Athletic build now. Also, I’m only 5’ 8”

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Michael Arko
July 8th, 2019 at 3:38 pm
Commented on: 190708

5km in 24:56

(total 5.33km in 26:36)


Slow progress through the pouring rain.

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Steve Day
July 8th, 2019 at 3:13 pm
Commented on: 190708

5k- 24:45


Planks

2 rounds unbroken, 1 min rest, 3rd round

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Didier Rios
July 8th, 2019 at 2:36 pm
Commented on: 190708

Rx 26:34


I did not sleep properly my sleeping hours.

ascent: 1.12 km


I do all the plank unbroken

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Kenny Hill
July 8th, 2019 at 2:01 pm
Commented on: 190708

Ran my last 5k May 1st in 23:40. Just started doing CrossFit mid June and 5k time today was 21:50.

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Jonathan Sellers
July 8th, 2019 at 1:56 pm
Commented on: Course Photos | July 1-7 2019

Great time at CrossFit Downtown Atlanta with Chuck, Donavan, Donny, Katie and Kim!

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Daniel Shepard
July 8th, 2019 at 1:52 pm
Commented on: 190708

Squat 3í—5@240

5k@24:45

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Jim Rix
July 8th, 2019 at 1:24 pm
Commented on: 190708

3.3 mile run

27:36


Then planks


190604: 28:51

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Clark Pew
July 8th, 2019 at 1:16 pm
Commented on: 190708

34:30 for 3.4 miles (1 rd of planks)

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Jeff Strain
July 8th, 2019 at 12:59 pm
Commented on: 190708

25:15

Didn't have time for the planks so I'll do those tonight.

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Rachel Isaiah
July 8th, 2019 at 12:10 pm
Commented on: 190708

32 mins for 5k

Total time 43mins

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Martyn Rennison
July 8th, 2019 at 11:02 am
Commented on: 190708

Male 32 74kgs

5k 20:56

Planks rx’d - sweating buckets

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Sebastien Fitzpatrick
July 8th, 2019 at 4:09 pm

SO MUCH SWEAT!!

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Sebastien Fitzpatrick
July 8th, 2019 at 10:19 am
Commented on: 190708

25:58 Rx


Running is already a weakness, then adding only 4 hours of sleep and heavy rain made it even harder.


During the planks sweat seemed to explode out of me. It was slippery and hard to hold still. Anyone else notice a higher rate of sweet during the planks?

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Michael Arko
July 8th, 2019 at 3:39 pm

Hard to distinguish sweat from just wet.

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Boglarka Ducso
July 8th, 2019 at 8:48 am
Commented on: Course Photos | July 1-7 2019

Thanks a lot for this great weekend in Budapest!! We had such amazing, down to earth and caring coaches. I took a lot home from this course, can't wait for the next one. :)

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Jonny Davies
July 8th, 2019 at 2:02 pm

Thank you Boglarka! was good to meet you!

Jonny

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Kyungtaek Kang
July 8th, 2019 at 8:04 am
Commented on: 190708

안양공식인증지부 크로스핏힘

25:50 (학의천) 강경택 45세/180cm/90kg

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carlos Segnini
July 8th, 2019 at 6:41 am
Commented on: 190708

m38 78kg

Ran 5k in 23:31 on the treadmill at random level 2 incline

then completed 10k in 49:10.

Plank as rxed.

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Vincent Dahlqvist
July 8th, 2019 at 5:07 am
Commented on: 190708

32 min, Rx

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Riley Zamora
July 8th, 2019 at 3:14 am
Commented on: Course Photos | July 1-7 2019

All gratitude to Dave Eubanks and Mo McGuirk at CrossFit Sac! There’s nothing like being the student again 🙏🏼 Appreciate the fresh eyes 👀

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Bryan Anderson
July 8th, 2019 at 2:43 am
Commented on: Course Photos | July 1-7 2019

Awesome weekend with Pablo, Libby, crew & community!!!!

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Chris Sinagoga
July 8th, 2019 at 2:40 am
Commented on: 190708

Champions Club Scaling Notes:


RANT:

Check back a few for scaling notes on the 5k. The plank part is interesting, though, because usually it would say practice SLIPS for 15 minutes after instead of giving a specific prescription. Here's my experience: planks are way harder than I remember them being. I am trying to keep my head back, shoulders externally rotated, abs braced, and suck in below my belly button... and don't move one centimeter. This is really hard and gives me a lot of feedback (time under tension) of where my spine is.I haven't progressed to any of the other plank variations yet, so I might have to try it. All I know is I have only done them in the middle of a workout, and not after running an entire 5k. So I see this as how well can I control my spine after my entire body is sore and I'm breathing heavy after a 5k run?


That will be the test.

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Chris Novoa
July 8th, 2019 at 1:36 am
Commented on: Course Photos | July 1-7 2019

Thank you Denise, Keith, Jon, Alex, and Lauren! We couldn’t have asked for a more captivating, knowledgeable, and diverse crew. You each brought your own unique personalities and styles into the weekend and complement each other very well as colleagues. I hope to cross paths with you all somewhere down the road.

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Dominic Loccisano
July 8th, 2019 at 1:19 am
Commented on: Course Photos | July 1-7 2019

CrossFit Downtown Atlanta crew! Fun weekend with everyone. Reply with your Instagram name so we can follow each other’s coaching journeys!


@CoachLocco here!

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Jonathan Sellers
July 8th, 2019 at 1:56 pm

@Jonodsellers

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Tim Arrington
July 11th, 2019 at 1:02 am

@crossfitucs

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Brett Fforde
July 8th, 2019 at 1:19 am
Commented on: Course Photos | July 1-7 2019

Nice photo Danny, I this this conclusively proves that my arms are bigger than Jamie’s. Thanks to CrossFit Brisbane for hosting and to all involved, you were fun to hang out with all weekend.

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Dan McGavern
July 8th, 2019 at 12:57 am
Commented on: 190708

21:20 (100kg 45 years old)

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Yelitza Marcial
July 8th, 2019 at 12:56 am
Commented on: Course Photos | July 1-7 2019

Excellent weekend. An incredible experience. Thanks for everything. I always succeed Pablo and Libby. :)

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pablo cervigni
July 8th, 2019 at 2:13 am

Yelitza, gracias por tus palabras, un placer trabajar contigo!!

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Juan Acevedo
July 8th, 2019 at 12:49 am
Commented on: 190708

INTENDED STIMULUS

.

This is our JAM! A twenty/thirty minute intense workout with a very functional movement in it? We got this. This is what we do every day. If you hate running, change your tune. Hate something that is worth hating like a fly in your soup, and instead be challenged by running. Accept the challenge. Our anatomies are designed to make us good runners, let's do this! Check this out. We have been running a lot during our workouts lately. If those runs don't feel so bad that's a good finding. Sure, it is because they are shorter, but it is also because there are rounds in them. A super common and productive strategy for endurance athletes is to break everything into small chunks, a.k.a. rounds. Today approach this run as 5 rounder. Pace it just like you would do with a five rounder, if you need a 15 second walk between rounds, do it. This might actually give you better results. But think about this, if you want to stop or slow down on round 2, tell yourself: "not right now, I'll quit on the next round". Get those five rounds done!

On the planks the task will not be all that different. Find awesome shapes and apply what you have learned on the run: quit later!



OPTION 1

Run as far as possible in 25 minutes



Then, 3 rounds of:

30-second left-side plank on elbows

30-second table hold

30-second right-side plank on elbows

30-second front plank



OPTION 2

Run as far as possible in 20 minutes



Then, 3 rounds of:

20-second left-side plank on elbows

20-second table hold

20-second right-side plank on elbows

20-second front plank

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Jim Rix
July 8th, 2019 at 1:25 pm

Well said, Juan.

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Bryan Rosen
July 8th, 2019 at 12:45 am
Commented on: 190708

Warm-up for 190708:

GENERAL WARM-UP


Run 400 meters


Dynamic stretches

20 lunges

20/20 leg swings

20/20 lateral leg swings

20 Spiderman lunges

20/20 ankle circles

20 arm circles


SPECIFIC WARM-UP


Complete each drill for 20 meters:

- A-skips

- Side skips (both directions)

- High knees


Perform 3 sets of 50 meter runs, each set at a harder effort.

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Steven Thunander
July 8th, 2019 at 12:41 am
Commented on: 190708

Globo Scale: As Rxed. Can be done on a track, outside, or treadmill with slight incline. If running is impossible sub a 6k row or 300 calorie assault/echo bike (350 cal Aerodyne or 12k C2 bike).

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Nathan Hutcheson
July 8th, 2019 at 11:23 am

Somehow I suspected today was going to be running - lol

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Heather Rutherford
July 8th, 2019 at 12:08 am
Commented on: Course Photos | July 1-7 2019

What an AMAZING weekend!! We were SO lucky to have the best group of trainers coaching us!!! Denise, John, Keith and Alex were the BEST! Learned so much, and can’t wait for more!

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pablo cervigni
July 8th, 2019 at 2:13 am

Yelitza, gracias por tus palabras, un placer trabajar contigo!!

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Luis Perez
July 8th, 2019 at 12:07 am
Commented on: Course Photos | July 1-7 2019

Shout out to Pablo and Libby for a great weekend and experience here in San Juan PR @ Bo.12 CF! 💪🏽

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pablo cervigni
July 8th, 2019 at 2:12 am

Luis un placer enorme el concerte!!

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