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!

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’

26:02 Rx'd

Lifetime PR: 23:15

25:10, then did planks

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").

2.61 miles 22:00

30:25 + Planks

19:30.36 run

25:44 total

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. 

22:02

32:38

26:33

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 even if what they think is out of date!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

22:52.
Completed planks.

completed 2019-07-12
Hilly 5km
26:26

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? 

31:00

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

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.

30:50 for 5k run with uphills and downhills
M / 40y / 176cm / 72kg

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

Thank you for an awesome read!

24:09 rx’d

Went for a 3k run (16:00) instead of 5k (not a regular runner) 
Planks RX in 06:00 

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!

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

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

Male 42 
94Kg
5k 22,45

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

Figure 4 is not available, any trick? 

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

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

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😂✌🏾

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

28:37 

21:18 treadmill ✅

190606 - 21:50 treadmill 
190214 - 21:42 treadmill 

M/31/5'9/180

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

34/5'9"/140 
Rx: 35 mins
5k: 33 mins
Plank work: 2 mins

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

Morning wod 24:36

Row 5k (knee) = 26:23
Skipped the reverse plank (back) and did others off elbows (wrist).
Yup, I’m a train wreck.  Lol!

5k row 22:36

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 :)

27:40

4800 instead of 5000

Sub 20km bike for run. (bad knee)
1 hr 3min

22:38 on treadmill w/ 1% incline.
Compare to was 22:17.
Completed plank work.

Outdoors 29min 20 sec  and plank holds  Rx 

28:26 Rx 

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

Planks done in 7:23 

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!

38/5’10”/220
40:22

43/6'3"/200
5k on treadmill:  24:47
Plank work

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 ✅

5k = 33.05min (hilly bóithrí­n 😅)
3 rounds of planks
Great workout 👍👍

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

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

25:32 RX

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

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”

5km in 24:56
(total 5.33km in 26:36)

Slow progress through the pouring rain.

5k- 24:45

Planks 
2 rounds unbroken, 1 min rest, 3rd round

Rx 26:34 

I did not sleep properly my sleeping hours.
ascent: 1.12 km

 I do all the plank unbroken 

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

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

Squat 3í—5@240
5k@24:45

3.3 mile run
27:36

Then planks

190604:  28:51

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

25:15
Didn't have time for the planks so I'll do those tonight.

32 mins for 5k 
Total time 43mins 

Male 32 74kgs
5k 20:56
Planks rx’d - sweating buckets 

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?

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. :)

안양공식인증지부 크로스핏힘
25:50 (학의천) 강경택 45세/180cm/90kg

m38 78kg
Ran 5k in 23:31 on the treadmill at random level 2 incline
then completed 10k in 49:10.
Plank as rxed. 

32 min, Rx

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

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

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.

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. 

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

@CoachLocco here!

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.

21:20 (100kg 45 years old)

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

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

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.

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). 

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!  

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