CrossFit | 190904
Wednesday

190904

Workout of the Day

74

21-15-9 reps for time of:

L pull-ups
Strict handstand push-ups

Post time to comments.

A Different Perspective on the Treatment of Type 2 Diabetes

7

Insulin is often thought to be the master regulatory hormone of metabolism while glucagon plays a secondary role, but this assumption is not exactly accurate. Here, Drs. Mary Dan and Michael Eades describe the body’s metabolic processes and how the body reacts to different energy sources. They also discuss the etiologies for Type 1 and Type 2 diabetes mellitus and propose a unique cause for the latter: lipotoxicity of the islets, driven by excess dietary carbohydrate consumption. They argue restricting carbohydrates is the most effective way to treat and reverse the cascade of hormone-driven processes that underlie Type 2 diabetes mellitus (T2DM). They also elucidate why treating T2DM with insulin can lead to elevations in blood glucose and make the problem more severe.

Read MoreA Different Perspective on the Treatment of Type 2 Diabetes

Comments on 190904

82 Comments

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Doug Brubacher
June 8th, 2021 at 2:51 am
Commented on: 190904

CFWUx1

22:21

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Sven Braem
December 11th, 2019 at 8:02 pm
Commented on: A Different Perspective on the Treatment of Type 2 Diabetes

Generally OK with the concept of raised glucagon in T2D so I can understand the assumption that the same must be taking place under T1D since it produces very little to no insulin. However, that would miss the fact that T1D's do not continuously require insulin administration except in response to meals and other specific events that raise glucose. The following 2018 paper gives more insight into the morphology of alpha cells and why the situation is not a straightforward matter of hyperglucagonemia.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6368357/

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Kury Akin
December 5th, 2019 at 1:32 pm
Commented on: 190904

7R 30s ring L pull, 30s rest, 30s kipping hspu, 30s rest. Reached 45 L pulls in R7 with 30 hspu in R6 and carrying back injury last round of hspu for 15 press ups.

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Mike de Graauw
October 4th, 2019 at 5:50 pm
Commented on: 190904

17:40 RX


A lot of small sets


M/60/6’2”/230

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Jeff Chalfant
September 25th, 2019 at 10:47 pm
Commented on: 190904

16:47 rx’d


Broke L pull-ups 10-6-5, 8-4-3, 5-4

Broke hspu 6-5-4-3-2-1, 5-3-2-then all 1’s after that. Really hit a wall on hspu but stopped before failure on pull-ups.


185/69.5”/40

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John Campion
September 24th, 2019 at 7:16 pm
Commented on: 190904

Hspu onto abmat

15:20

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Cy Azizi
September 17th, 2019 at 10:00 pm
Commented on: 190904

11:30

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Morgan Greene
September 14th, 2019 at 8:00 pm
Commented on: 190904

used rings for PU: 11:15

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Jesse Montagnino
September 12th, 2019 at 1:40 pm
Commented on: 190904

21:06 with kipping hspu

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RAPHAEL SIRTOLI
September 12th, 2019 at 1:06 pm
Commented on: A Different Perspective on the Treatment of Type 2 Diabetes

nice explanation of the bi-hormonal model diabetes, it's indeed more accurate than a hyperfocused message on blood sugars alone

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Chase Hiland
September 10th, 2019 at 9:08 pm
Commented on: 190904

M/34/5'10"/190


Rx'd 11:17

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Shane Azizi
September 7th, 2019 at 2:42 pm
Commented on: 190904

18:41 Rx

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Viktor Wachtler
September 6th, 2019 at 12:06 pm
Commented on: 190904

11:03 RX

43/1.78ü/75kg

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Viktor Wachtler
September 6th, 2019 at 12:07 pm

43/1.78m/75kg

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Seth Herman
September 6th, 2019 at 10:40 am
Commented on: 190904

3:35 rx’d

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Rick Smith
September 6th, 2019 at 6:43 am
Commented on: Muscle Basics, Part 2

It sounds a very complex yet organized way how our muscles work. Surprised how tiny the important parts are and how tough they are.

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Elliott Harding
September 5th, 2019 at 11:02 pm
Commented on: 190904

15:23


Black band pullups

Box HSPU


All rounds broken.

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Troy Bruun
September 5th, 2019 at 10:41 pm
Commented on: 190904

5:38

21-15-9

Band Assisted L-pull-up

Box HSPU

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Richard Feinman
September 5th, 2019 at 9:37 pm
Commented on: A Different Perspective on the Treatment of Type 2 Diabetes

This is a great summary of the problem and excellent broad perspective. I think that insulin is still the master hormone or, more precisely, they are part of the same system. Glucagon stimulates a series of downhill processes and the ultimate conversion of glycogen to glucose is downhill energetically and must be regulated. The effect of insulin is negative and there are many such systems in biology. The retina, for example, is a dark receptor. I have a YouTube that describes some part of the problem: https://www.youtube.com/watch?v=STzB2USmKBg

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Coastie Nick
September 5th, 2019 at 8:03 pm
Commented on: 190904

14:15 Rx’d

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VLADIMIR KALININ
September 5th, 2019 at 7:58 pm
Commented on: 190904

Greetings all, where can I find scaling information for the workouts? I'm a newbie at this.

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Troy Bruun
September 6th, 2019 at 12:43 am

If you click on the “oldest” tab at the top, you’ll find some people that post for each workout and give warm up examples, intended stimulus, and scaling. Hope this helps.

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VLADIMIR KALININ
September 6th, 2019 at 2:13 pm

Thanks Troy.

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R Albers
September 5th, 2019 at 6:22 pm
Commented on: 190904

12:22

Scaled to 21-15-9 of:

L-Chinups (legs raise as body raises)

Pike pushups (feet elevated @ 24'box)

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Matthew Aukstikalnes
September 5th, 2019 at 4:29 pm
Commented on: 190904

13:00, RX. I do not have James Hobart's L-PU form or Dan Baileys sHSPU speed, but i got all the work done as written!

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Jade Teasdale
September 10th, 2019 at 10:33 pm

True Dat! 💪🏽😎

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Nazar Denysenko
September 5th, 2019 at 1:50 pm
Commented on: 190904

11:24 Rx. Dat pull-ups :D

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Claire Fiddian-Green
September 5th, 2019 at 10:36 am
Commented on: 190904

10:46. Scaled to one-leg band assisted strict L pull-ups, 24” box assisted strict HSPU.

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true bragg
September 5th, 2019 at 9:37 am
Commented on: 190904

4:50 RXD

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Alfred Leutl
September 5th, 2019 at 8:33 am
Commented on: 190904

10.29

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Js Smith
September 5th, 2019 at 2:28 am
Commented on: 190904

Late Hotel WOD

6x :20 bike sprints w/ 1min recovery

Then 2rounds (15 then 20# dbs) no rests

Overhead squats, shoulder press,incline bench, snatch, squats, Romanian deadlifts

Then 12 walking lunges and 10 min stretching

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Mike Long
September 5th, 2019 at 1:18 am
Commented on: 190904

M/43/6’2/258


10:19


Scaled pull ups (knees 90ish)

Pike HSP

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Tripp Starling
September 5th, 2019 at 12:14 am
Commented on: 190904

15-12-9

L sit pull-ups

Strict hspu

11:28

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Nathan Michael King
September 4th, 2019 at 11:38 pm
Commented on: 190904

13:30 Rx

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Antonio Larco
September 4th, 2019 at 10:40 pm
Commented on: 190904

9:26 but an injured elbow, it was fun

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Matthew Burritt
September 4th, 2019 at 10:30 pm
Commented on: 190904

M/42/5'4"/148lbs

As RX'd

7:00

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Jade Teasdale
September 4th, 2019 at 10:14 pm
Commented on: 190904

15:45 RX Strict!

Pretty slow, but coming back from a right shoulder injury & had no pain! 👍🏽Felt a little wobbly, but much stronger than it’s been! Loved ❤️ the combination! Especially, after all the leg stuff we’ve been doing! 🤪

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J F
September 4th, 2019 at 9:46 pm
Commented on: 190904

16:26

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J F
September 4th, 2019 at 9:45 pm
Commented on: 190904

21-15-9

Strict pull ups

Shoulder press @ 80

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Nathaniel Robichaud
September 4th, 2019 at 8:23 pm
Commented on: 190904

Due to scheduling issues, did this WOD after the heavy overhead squats from previous WOD. Forgot to monitor time. My guess: 9 minutes? Scaled to 15-9-5

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Dmitry Zolotyh
September 4th, 2019 at 8:14 pm
Commented on: 190904

12:05. Scaled

For time:

15 inverted rows

Tuck hold, 20 seconds

15 box handstand push-ups

12 inverted rows

Tuck hold, 20 seconds

12 box handstand push-ups

9 inverted rows

Tuck hold, 20 seconds

9 box handstand push-ups

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Gordon Lee
September 4th, 2019 at 8:07 pm
Commented on: 190904

Sub 95lb barbell shoulder press

L sit pull ups

21 15 9

18:06

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Chris Meldrum
September 4th, 2019 at 7:44 pm
Commented on: 190904

As rx’d, 9:28.


L pull-ups did a number on my back — it got really tight, and felt like it affected HSPUs as well. I broke L pull-ups 10-6-5 / 6-5-4 / 5-4, and broke HSPUs 15-6 / 10-5 / 9.


46m/5'10"/180

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Steve Day
September 4th, 2019 at 7:36 pm
Commented on: 190904

8:24

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Marlies Severyn
September 4th, 2019 at 7:30 pm
Commented on: 190904

15:23.


Not my best showing, scaled it to 21-15-9 strict pull ups and kipping HSPU (to abmat).

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Lucas Allan
September 4th, 2019 at 6:41 pm
Commented on: 190904

43/6'3"/195

19:13 rx

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Nicole Deaver
September 4th, 2019 at 6:03 pm
Commented on: 190904

6:34

21-15-9

L pull-ups

Strict HSPU (to mat)

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Coastie Nick
September 5th, 2019 at 8:02 pm

Nice work!

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Geoffroy Castelnau
September 4th, 2019 at 5:45 pm
Commented on: 190904

6:44

Scaled/subbed to 15-12-9 : Seated pull-ups / Bench tuck hold in secs / DBs strict shoulder presses @9kg each DB

M / 40yo / 176cm / 71kg

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Manchild Manchild
September 4th, 2019 at 5:09 pm
Commented on: 190904

18:03

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Snez Veljanovska
September 4th, 2019 at 4:41 pm
Commented on: 190904

16:40, scaled the hspu using 1 abmat

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Steven Odom
September 4th, 2019 at 4:33 pm
Commented on: 190904

Rx’ed

7:30

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Jon Wilson
September 4th, 2019 at 4:28 pm
Commented on: 190904

Rx’d

19:58

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Will Young
September 4th, 2019 at 3:38 pm
Commented on: 190904

M/52

23:38

3rd ever WOD - just happy to complete it. TBH, apart from the first couple reps, did the whole thing in 1s and 2s, mostly 1s on the HSPUs. Got pumped as a Fit-Ball!

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Michael Arko
September 4th, 2019 at 1:40 pm
Commented on: 190904

9:23

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Jim Rix
September 4th, 2019 at 1:39 pm
Commented on: 190904

Have missed a bunch of great programming with a tweaked back and traveling. So much to choose from, but after watching the classic of Annie, Nicole, and Eva do Nasty Girls, I was more than inspired! I miss those raw videos with the awesome music.

Results there.

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Jeffrey Howard
September 4th, 2019 at 1:32 pm
Commented on: 190904

13:07, Strict Pull-ups and Pike Push-ups w/ feet on floor

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Matthew Letarte
September 4th, 2019 at 12:06 pm
Commented on: 190904

11:35, did bent knee pullups due to space constraints (couldn't fully extend legs)

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Alex Pham
September 4th, 2019 at 11:52 am
Commented on: 190904

24:54

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Mike Gutto
September 4th, 2019 at 11:20 am
Commented on: 190904

10min28sec

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Vincent Dahlqvist
September 4th, 2019 at 11:00 am
Commented on: 190904

18:50, scaled to elevated HSPU

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Mike Andridge
September 4th, 2019 at 10:23 am
Commented on: 190904

Scaled to

15/12/9

A bit of a "bounce" at the bottom of the L pull ups, but I'm pretty happy.

9:03

m/49/175

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Nicholas Scott
September 4th, 2019 at 9:33 am
Commented on: 190904

22 mins took multiple sets for L-pull ups

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Robert Fleming
September 4th, 2019 at 9:22 am
Commented on: 190904

19:20 Banded L pull-ups

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jr Wild
September 4th, 2019 at 6:03 am
Commented on: A Different Perspective on the Treatment of Type 2 Diabetes

An interesting and convincing concept, this lipotoxicity of the beta cells.

I tend to think of T2D as a longtime process, the final symptom of which is hyperglycemia. Sadly, the earlier symptoms do not routinely get tested (insulin with OGGT) or duely addressed (high TG / low HDL). The pancreatic fat graph of obese insulin resistant and T2D is almost equal, maybe the remaining difference is just hyperglycemia?


The late Dr. Kraft identified several patterns of insulin reaction abnormalities, which had two things in common: higher excretion and longer effect time, i.e. hyperinsulinemia that could still suppress hyperglycemia. Petro at Hyperlipid sliced and diced studies on ectopic fat, demonstrating the higher metabolic rate of those storages i.e. they are being 4 times more insulin sensitive than normal adipose tissues. Same with normalweight and obese, even though obese have slower fat oxidation capability. How about combining these two?


Ectopic storages are meant for short time use only? Ever increasing and prolonging insulin levels make surplus to this recurrent storage, and when fasting levels creep higher the storage become chronic due to high insulin sensitivity? I.e. waist circumference grows? At which stage the macrophages accumulate etc. Ectopic fat spillover to organs follows this or develops correspondingly, and lipotoxicity worsens gradually...


Insulin injection does not reach the pancreas with glucagon lowering effect? Treating just glucose number only is too little and partial, as indicated by Dr. Eades.


As the imbalances leading to T2D are many, it seems like a one-way street back to normality: reduce carbs (in order to reduce need for insulin letting glucagon "empty" the storages), the more the further “broken” your energy partitioning system is. Pre-diabetic does not necessarily need ketogenic i.e. therapeutic levels. Decreasing carbs works as a prevention/cure of metabolic syndrome, I would think (and have applied to myself).


Rgds JR

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Brendan Mullan
September 4th, 2019 at 5:39 am
Commented on: 190904

Scaled

Band assisted L pull ups

Box push ups

7.21 min 👍

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Il Xlll
September 4th, 2019 at 5:21 am
Commented on: 190904

6:23


It's the good time to get off the rust on my body.

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Eric Son
September 4th, 2019 at 4:45 am
Commented on: 190904

https://youtu.be/YWHoZAEi6oQ

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Chris Sinagoga
September 4th, 2019 at 3:21 am
Commented on: 190904

Champions Club Scaling Notes:


RANT:

I would look at this one by taking away the "For time" aspect of it. Any time a "for time" workout has a "strict" movement, it is difficult to compare to because, I mean, what really does "strict" mean? This workout has two of them. Doing this by yourself should read "For Quality," doing this as a group could read "3 minutes of practice". Also, your arms should feel fried on the hspu station. If kipping hspu makes your arms feel fried, then do some of those. I did them the first round then strict the last two. But again, strict can always be stricter. I think there are very few people on earth who should go "For Time" on this one, and that is another reminder why, even though the workouts seem simple on paper, they are still designed for the fittest people on earth.


I SHOULD TRY THIS AS RX'D IF: I can do 21 straight wall-facing HSPU and 21 straight L-pull-ups with my legs straight above 90.


GROUP VERSION:

3 minutes of each, 2:30 of each, 2 minutes of each, 1:30 of each 1 minute of each, :30 of each. Not counting reps, just practicing. Easy to split up of bar space is limited, a good amount of volume, and people still might not get 45 reps of each.


INJURY VERSION:

Upper body injury - uh oh! I might just go AMRAP in 20 minutes of: 9 one-arm ring rows, 9 one-arm dumbbell press, :30 hollow hold

Middle-body injury - push-up and ring row can be subbed to Group Version

Lower-body injury - group version


Warmup

Two low-skill strength pieces here mean use the warmup to practice things you are not good at.


General Fear Level: 3

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Katina Thornton
September 4th, 2019 at 2:16 am
Commented on: A Different Perspective on the Treatment of Type 2 Diabetes

What I wish I understood is why most people aren't willing to make a lifestyle change instead of taking a pharmaceutical? What seems so clear to a few, isn't even a consideration for most.

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Andrea Bauer
September 4th, 2019 at 2:57 pm

Katina, we have long brainwashed by the medical field (and them by Big Pharma) that just taking medication will make it better. Also, the amount of nutrition education that doctors get is abysmal and most don't take the time to keep themselves up to speed with the proven dietary changes that can help their patients. Folks are still looking for that magic pill too. Why work for something when you can just take a pill or this case a shot. Sad state of affairs...

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VLADIMIR KALININ
September 6th, 2019 at 2:21 pm

I think the issue with lifestyle change is there is conflicting info and the methods frequently don't work as well as pharma's pills.

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Chris Meldrum
September 4th, 2019 at 1:56 am
Commented on: 190904

where is compare to date?

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Krishna Sachanandani
September 4th, 2019 at 3:36 am

Don’t think it has one, this is the first time this combination has been done

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Bryan Rosen
September 4th, 2019 at 1:16 am
Commented on: 190904

Warm-up for 190904:

GENERAL WARM-UP


AMRAP 10

Run 200 meters

10 walking lunges

5 inchworms + push-up

30-ft high hips bear crawl

20-second hollow hold

20-second arch hold


SPECIFIC WARM-UP


L pull-ups

15 scapular pull-ups

3 strict pull-ups

3 L pull-up negatives

3 sets of: 1 pull-up with right leg extended + 1 pull-up with left leg extended

3 L pull-ups


Strict handstand push-up

10 pike push-ups

10 handstand push-ups with knees or feet on box

5 reps of a slow handstand push up negative

5 reps of a strict handstand push-up

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Steven Thunander
September 4th, 2019 at 12:50 am
Commented on: 190904

Globo scale: as rxed. If you can't do HSPU (gym rules or as a sub due to no wall space) do strict presses with heavy dumbbells (about 60-70% bodyweight total).

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Juan Acevedo
September 4th, 2019 at 12:12 am
Commented on: 190904

INTENDED STIMULUS

.

This is a nice short workout. It is a gorgeous mix of gymnastics stamina and speed. It is both a sprint and and a chipper. This just means that you might want to break your sets often and early, but also you should keep moving. The capacity required for this workout is high. Don't let the ego get in the way of making this a sprint --i.e. under five/six minutes. Assist movements if needed to keep the time short, but make sure to preserve the strictness of both movements. Whatever you do, don't go to failure, unless it's your last set. In terms of form, think about pulling when doing the handstand push-ups and think about pressing when doing the pull-ups. I know this sounds crazy but it will actually engage the muscles of your back in a nice way. Break early, often, and keep moving fast!


OPTION 1

15-12-9 reps for time of:

L-pull ups

Strict handstand push-ups


OPTION 2

21-15-9 reps for time of:

Band assisted L-pull ups

Box handstand push-ups


OPTION 3

15-12-9 reps for time of:

Rack Chest-to-bar pull-ups

Hanging L/tuck Hold (1 rep = 1 second)

Pike push-ups (assist with band as needed)

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Juan Acevedo
September 4th, 2019 at 12:22 am

Assisting L-Pull ups with a band is better done with rings and a pull-up bar. I have a video here: https://www.youtube.com/playlist?list=PLg91ADSzZeNdyhOdGzZGBCFLLe0x1hNPK

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Jacob Seymour
September 4th, 2019 at 1:02 am

This is not a chipper? It's a couplet...

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Bennett Novak
September 4th, 2019 at 11:26 am

Thanks for the videos Juan. Those banded l pull-ups were goofy but effective!

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Tripp Starling
September 4th, 2019 at 5:57 pm

I think I will "chip away" at this couplet! Thanks Juan, I enjoy your coaching.

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Juan Acevedo
September 4th, 2019 at 11:15 pm

Thanks guys! Yes Jacob you are right. It is a couplet. And not this is not a chipper in the sense that there are not sets of 40 reps. I do believe those sets of 15 L-pull ups and handstand push ups will start feeling like a chipper pretty fast. I mean fro most of us. I am sure there is people that can do this unbroken, but the majority of us will feel hopeless in those sets.

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