CrossFit | 190910
Tuesday

190910

Workout of the Day

82

5 rounds for time of:

21 dumbbell thrusters
15 burpees, touching target 6 inches above reach

♀ 30-lb. DBs ♂ 45-lb. DBs

Post time to comments.

Discordance of Low-Density Lipoprotein (LDL) Cholesterol With Alternative LDL-Related Measures and Future Coronary Events

1

This 2015 trial used Womens’ Health Study data and a consideration of three alternative lipid biomarkers to demonstrate that LDL cholesterol markers significantly under- or overestimate heart disease risk in a meaningful segment of the population. Specifically, in individuals with low levels of insulin resistance — such as those following a low-carb diet alongside regular exercise — high LDL-C levels may not indicate elevated heart disease risk. Conversely, insulin-resistant individuals with low LDL-C levels may still be at a high risk of heart disease.

Read MoreDiscordance of Low-Density Lipoprotein (LDL) Cholesterol With Alternative LDL-Related Measures and Future Coronary Events

Comments on 190910

88 Comments

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Doug Brubacher
June 12th, 2021 at 2:51 am
Commented on: 190910

CFWUx2 5*45thr sub for dips

31:43

40lb+bar/clr

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Harry Simpson
December 18th, 2020 at 3:00 pm
Commented on: The Dumbbell Thruster

Score 420 (42lbs) 10 Rounds

with 5 strict pull ups/chin ups each round

Not bad for a novice 67yr old eh?

(edited)
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Lenka Aknaiova
December 16th, 2020 at 3:47 pm
Commented on: The Dumbbell Thruster

Score:330 (30lb DB,11RD)

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Robert Arevalo
December 16th, 2020 at 4:19 am
Commented on: The Dumbbell Thruster

27.5 lbs

6rds + 8

score=165?

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Travis Smith
December 16th, 2020 at 12:54 am
Commented on: The Dumbbell Thruster

40 lb db got 13 rounds!! That was a great workout

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Rodrigo Melgar
December 15th, 2020 at 3:52 pm
Commented on: The Dumbbell Thruster

11 rds !


  • 110 x 27 lbs thruster


  • scaled. To rows ; 110x 27 lbs as well .
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Kury Akin
December 11th, 2019 at 2:03 pm
Commented on: 190910

18:14 5R of 21 x 25kg bb (R2-5)/10kg kbs (R1), 15 burpees

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Clint Michael
October 15th, 2019 at 8:34 pm
Commented on: 190910

31:01

Rx’d

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Cy Azizi
October 2nd, 2019 at 3:52 pm
Commented on: 190910

27:25 35#

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Jeff Chalfant
October 1st, 2019 at 11:28 pm
Commented on: 190910

21:13 with 40lb dumbbells.


Broke thrusters 9-7-5 the whole way and took less than 4 breaks on burpees to target.

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Shannon Said
September 24th, 2019 at 10:09 pm
Commented on: 190910

Recovering from shoulder dislocation 2 weeks ago


12.5kg dumbbells

Burpees rx

4 rounds in 19:02

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Morgan Greene
September 19th, 2019 at 2:02 pm
Commented on: 190910

scaled to 35# and 4 rounds: 15:29

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Tess F
September 19th, 2019 at 2:38 am
Commented on: 190910

14:46. This was a disgusting workout... in the best way :)

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Kyle Buchanan
September 17th, 2019 at 9:27 am
Commented on: 190910

14:56


scaled to:

15kg dumbbells (33lb)

standard burpees


heaviest dumbbells I have at home + was doing burpees outside on grass so no target.

great workout:)

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Christopher Voght
September 14th, 2019 at 2:24 pm
Commented on: 190910

5 rounds for time of:


21 dumbbell thrusters

15 burpees, touching target 6 inches above reach


Scaled

♂‚ 35-lb. DBs


19:50

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Mark Lawrence
September 14th, 2019 at 1:41 am
Commented on: 190910

Woooooo buddy, first day back from a few days of sickness.


Thrusters @25


27:13

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Cory Treharn
September 13th, 2019 at 5:22 pm
Commented on: 190910

20:18 - Scaled to 25# dumbbells

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Nathaniel Robichaud
September 12th, 2019 at 3:03 pm
Commented on: 190910

20:05 Rx

Definitely shouldn't have done the first round of thrusters unbroken: no arms left for the rest of the workout! Did:

21, 15

12-9, 15

7-7-7, 15

7-7-7, 8-7

7-7-7, 5-10

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Jeffrey Howard
September 12th, 2019 at 2:01 pm
Commented on: 190910

4 rounds, 35#DB Thruster, 6"Target Burpees - 12:06

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Ruthie Lloyd
September 12th, 2019 at 12:23 pm
Commented on: 190910

F/49/5'6"/145

scaled to 15 thrusters, 20#DB & 10 burpees to 6" target

16:15

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Byron Hills
September 12th, 2019 at 2:58 am
Commented on: 190910

Scaled to 35# DBs

32:29

Rounds of 9-7-5 & 7-5-3 reps

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Chase Hiland
September 11th, 2019 at 8:25 pm
Commented on: 190910

M/34/5’10”/190


Rx’d 27:46


Realized I should have scaled after round 3. But I finished the WOD. Shoulder and hip mobility probably cost me a little.

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Gordon Lee
September 11th, 2019 at 8:16 pm
Commented on: 190910

Scaled to 25lbs db

3 rft

21 thrusters

15 burpee

20:07

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Lucas Allan
September 11th, 2019 at 6:25 pm
Commented on: 190910

M/43

17:01 rx

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Michael Bishop
September 11th, 2019 at 3:08 pm
Commented on: 190910

Use 35 lb dumbbells glad I did


Only did three rounds cuz I haven't had breakfast yet and I'm going to do the OHS WOD tonight


10:59

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Alex Pham
September 11th, 2019 at 11:29 am
Commented on: 190910

4 rounds

25 lb dumbbells

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Alex Pham
September 11th, 2019 at 11:30 am

18:53

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Geoffroy Castelnau
September 11th, 2019 at 11:16 am
Commented on: 190910

14:47

Scaled/subbed to : 15 DBs thrusters @9kg each DB / 12 burpees on bench

M / 40yo / 176cm / 71kg

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Mike Long
September 11th, 2019 at 10:53 am
Commented on: 190910

I scaled the Rds to 3 with 50lbs db 19:58

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Richard Knott
September 11th, 2019 at 7:51 am
Commented on: 190910

1st ever WOD.


33/M/84kg


Scaled to:


3 rounds

15 dumbbell thrusters @ 14kg

10 burpees


18:59


Defo wanted to die at the time, but felt really good about 20 minutes later.

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Kevin Marshall
September 11th, 2019 at 2:44 am
Commented on: 190910

Rx 17:04

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Scott Wiedmeyer
September 11th, 2019 at 2:37 am
Commented on: 190910

33 / M / 5'9" / 137lbs


4 rounds:

25lb dumbbells thrusters x15

Burpees to 6" target x9


22:04

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Js Smith
September 11th, 2019 at 1:13 am
Commented on: 190910

Got some 35# plates yesterday so I can run 2 bars easier. Couldn’t find a cart or help so farmer carried from back of store to register, out to car then upstairs to apartment. Wasn’t sure if I could pull that off but wanted to give it a shot. Feeling little stiff but not bad. Still catching up on sleep from last week’s work trip so rest day for me.

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Jadon Kempers
September 11th, 2019 at 12:24 am
Commented on: 190910

19:00

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Tripp Starling
September 11th, 2019 at 12:10 am
Commented on: 190910

Nowhere to hide on that one!


5 RFT:

21 dumbbell thrusters @ 35#s (to medball)

15 burpees to target (high ring)

20:22

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Richard Mludi
September 10th, 2019 at 11:39 pm
Commented on: 190910

19:13

It was hard stuff

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Marlies Severyn
September 10th, 2019 at 10:49 pm
Commented on: 190910

Subbed for 20# DB and glad I did. Burpees to 6" target.

16:21.


Elegantly vicious is right. Thrusters broken into 7/7/7, burpees ended up at 5/5/5 by the 3rd round. I'd like to see how fast a games level athlete can get er done in.

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Troy Bruun
September 10th, 2019 at 10:24 pm
Commented on: 190910

13:11

25lb DB Thrusters

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Jade Teasdale
September 10th, 2019 at 10:23 pm
Commented on: 190910

31:12 RX

Broke my toe this morning. Used one leg on the burpee PUs. During my WOD I had to stop to kill a wasp and 4 flys! Something stung me on the back of the leg. Maybe the wasp! 😡 Then, (on the jumping burpees) my hand caught my Bluetooth earbuds and ripped them off so forcefully they broke! :( My Great Sensos. 😩 Afterwards, being frustrated I missed my aimed goal of 25 minutes I went for a swim! Lost my favorite earrings! 😂 I hope my car doesn’t break down on my way home from work.

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Nicholas Scott
September 10th, 2019 at 9:03 pm
Commented on: 190910

21:12

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Wesley Eglintine
September 10th, 2019 at 9:01 pm
Commented on: 190910

18:58

32.5 DB’s

5 rounds of 21 thrusters and 15 burpees.

Love this workout!

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Shane Azizi
September 10th, 2019 at 8:50 pm
Commented on: 190910

26:46 Rx

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J F
September 10th, 2019 at 8:30 pm
Commented on: 190910

3 rounds only

21 DB thrusters @ 30

15 burpees


23:40

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Coastie Nick
September 10th, 2019 at 8:21 pm
Commented on: 190910

Rx’d

23:45

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Nicole Deaver
September 10th, 2019 at 8:01 pm
Commented on: 190910

13:48

Reps Rx, Thrusters scaled to 20# DBs- My joints feel really achy today for some reason so didn’t want to go heavy.

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Jacob McGee
September 10th, 2019 at 7:44 pm
Commented on: 190910

I set a time cap at 15min

Used 35lb for dumbells

4rds

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Dmitry Zolotyh
September 10th, 2019 at 7:42 pm
Commented on: 190910

17:38. Scaled:

5 rounds for time of:

15 kettlebell thrusters, 16 kg

12 burpees, touching target 6 inches above reach

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Robbie Southards
September 10th, 2019 at 7:05 pm
Commented on: 190910

Open 2019/2020 workout?


With part of the goal of having people to follow the mainsite programming, this workout would make some sense; it has clear standards, easy to judge, hits movements that are challenging, is a couplet, medium time domain, globally scalable.


Also, what are we suppose to call the new open workouts titled? (19.1/19.2 or 20.1/20.2)

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Jade Teasdale
September 10th, 2019 at 10:26 pm

Didn’t think 🤔 of that.

19.1 Part 2! 😂

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Jessica Boggess
September 10th, 2019 at 6:57 pm
Commented on: 190910

Time 22:02. Weight 30lb DB. Broke 21 reps into three rounds of 7 with a 20-25 second break in between.

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Roux Nelson
September 10th, 2019 at 5:51 pm
Commented on: 190910

23:36, scaled to 25# DB, burpee height as RX.

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Garrett Bastianelli
September 10th, 2019 at 5:27 pm
Commented on: 190910

Scaled to 35lb DBs

14:49


That was miserable. Should have gone faster though

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Amy G
September 10th, 2019 at 5:14 pm
Commented on: 190910

I am brand new to CrossFit workouts and am not super strong/have a lot of learning to do. I scaled to Juan’s option 3 (thank you these mods help a lot).

13:17

15 thrusters 12# DB

12 burpee no target

My form needs work

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Vincent Dahlqvist
September 10th, 2019 at 5:09 pm
Commented on: 190910

3 rounds Rx 12:50

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Jon Wilson
September 10th, 2019 at 5:09 pm
Commented on: 190910

Rx

31:57

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Steve Day
September 10th, 2019 at 4:11 pm
Commented on: 190910

18:38

30lb db thrusters

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lucas Mascolo
September 10th, 2019 at 3:00 pm
Commented on: 190910

Hi. What would be a good warm up for this WOD for a beginner?

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Vincent Dahlqvist
September 10th, 2019 at 5:09 pm

Look at Juan Acevedo as I have done sime weeks ago. I think he is spot on for warm up approach

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Michael Arko
September 10th, 2019 at 2:58 pm
Commented on: 190910

31-lbs dumbbells

21:26

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Stacey Thompkins
September 10th, 2019 at 2:35 pm
Commented on: 190910

M/44/6'2"/180#


Back in the mix after deload week...


Women's rx'd

16:53

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Steven Odom
September 10th, 2019 at 2:13 pm
Commented on: 190910

Rx’ed

=16:38


Dumbbell thrusters killed me. Strength checked in today, endurance is MIA.

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Steven Odom
September 10th, 2019 at 2:20 pm

I have also come to really dislike the dumbbells I use. The weighted portion is too large in diameter, and makes it challenging to rest on my shoulder. Therefore all of my thrusters rested on nothing but my palm today.

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Daniel Shepard
September 10th, 2019 at 1:43 pm
Commented on: 190910

Deadlift@ 275í—4

1x15 @205

Metcon: 15min 30lb db

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Hendrik Bünzen
September 10th, 2019 at 1:40 pm
Commented on: 190910

25:22 rx’d

Maybe we should discuss the difference between men‘s and women‘s weight.

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Greg Fairbanks
September 10th, 2019 at 1:37 pm
Commented on: 190910

30# dbs

5 rds

15 thrusters

10 burpees

16:40

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Jim Rix
September 10th, 2019 at 1:36 pm
Commented on: 190910

With a 20 and 5# DB in each hand

18:43

Brutal, HQ. Thanks. But the day before what I hope is an appropriately programmed 9/11 workout? Ugh.

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Garrett Westling
September 10th, 2019 at 1:07 pm
Commented on: 190910

Scaled to Option 3 of @dotcomscaled

5 Rounds for time:

18 Thrusters

12 Burpees

20# DB

Time: 11:26

Notes:

I added another round at the end of the 5 to try to match the average time of the RX’d workout, so that probably put me around 14 minutes. Couldn’t do the full thruster warm up at 25# DB so decided to go with 20#. Next time should probably do either 25# with same rounds and reps or up the reps with same weight.

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John Clarke
September 10th, 2019 at 12:57 pm
Commented on: 190910

11:52 - 20lb dumbbells

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Viktor Wachtler
September 10th, 2019 at 12:32 pm
Commented on: 190910

23:35 scaled to 15kg dumbells.

43/1.78m/75kg

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Eric O'Connor
September 10th, 2019 at 12:11 pm
Commented on: 190910

Yikes, this looks uncomfortable to say the least! I think some good times will be under 15:00 or so. Here are some thoughts on scaling this sucker:


Thrusters- The overall volume is high and I consider the prescribed weight to relatively light to moderate. I’ll coach my athletes to use loads that allow them to complete at least the the first round unbroken, and the remaining rounds with only 1-2 short rest breaks. I will have athletes reduce reps, as well as the load, if the volume is too high. If you are following the programming a few days/weeks behind, I would also look to see what tomorrow’s workout is and let that help guide the scaling. For example, if tomorrow’s workout involves light and high-rep squatting, I might actually use some heavier than usual dumbbells and reduce the reps, instead of reducing the load and keeping the reps high.


Burpees to a 6” target: The overall volume of burpees isn’t crazy, but the fatigue in the shoulders and legs from the thrusters will make these reps very difficult. I will look to make sure that my athletes are completing the reps without significant rest breaks. I will have most of my experienced athletes do this as prescribed, touching hands to a pull-up bar, ring, or wall marking that is 6” above reach. I will have most newer athletes reduce the reps and height of the jump as needed to maintain consistency of reps.

Here are some potential scaling options

Option 1: For those that have plenty of experience but the load is too demanding for the number of reps to be completed:

5 Rounds

21 Dumbbell thrusters (35lbs/20lbs)

15 Burpees to a 6” target


If tomorrow’s workout involves light and high-rep squatting, I may scale this athlete to something like:

5 Rounds

12-15 Thrusters (45lbs/30lbs)

15 Burpees to a 6” target


Option 2: For those that are newer or where the overall volume is too high. I potential option may be:

5 Rounds for time of:

10-15 Thrusters (light load)

10 Burpees to a low (or no) target

Comment URL copied!
Matt Zero
September 10th, 2019 at 12:06 pm
Commented on: 190910

Rx’d - 15:51

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Jim Rix
September 10th, 2019 at 1:38 pm

Wow. Great job.

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Sebastien Fitzpatrick
September 10th, 2019 at 11:49 am
Commented on: 190910

22:49 Rx


Kept a consistent pace of 9/7/5 thrusters, and 6/5/4 burpees.

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Todd Abraham
September 10th, 2019 at 11:31 am
Commented on: 190910

12 kg x 2 kettle bells for 3 rounds, 15 burpees for 3 rounds, 20 minutes. Whew, evil workout!

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Claire Fiddian-Green
September 10th, 2019 at 10:47 am
Commented on: 190910

Scaled to pair 25 lb. dumbbells.

All else Rx. Completed 18:34. 🤢

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Mike Andridge
September 10th, 2019 at 10:44 am
Commented on: 190910

Scaled to

15# db's

22:13

that was an appropriate scale for me---it sucked.

m/49/175

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Tim Darcy
September 10th, 2019 at 10:29 am
Commented on: 190910

25:42 35lbs

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Tim Darcy
September 10th, 2019 at 10:29 am
Commented on: The Dumbbell Thruster

25:42. 35lbs

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Mike Gutto
September 10th, 2019 at 9:46 am
Commented on: 190910

17min24sec with 25# dbell

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Robert Fleming
September 10th, 2019 at 9:17 am
Commented on: 190910

16:44 w/20#db

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Brendan Mullan
September 10th, 2019 at 6:03 am
Commented on: 190910

Scaled to 15kg db

17.03 min 👍

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Juan Acevedo
September 10th, 2019 at 1:43 am
Commented on: 190910

INTENDED STIMULUS


Burpees and thrusters is a fantastic combination. Or it is awful; it depends on who you ask, and at what time you ask. This workout is a longer effort (~15 min) that will test your grit as much as your physical capacity. Choose a weight for the dumbbells you are confident you could do 21+ thrusters unbroken when fresh. Test during your warm-up sets, dumbbell weights can be deceiving. On the burpees, scale the number of reps or the range of motion to guarantee that you can keep moving here during the whole five rounds. Keep in mind that part of the purpose of having a target is to make sure you are fully extending your body at the top. Flat body at the bottom, flat body at the top, that's a burpee. So even if you don't have 6-inch target make sure to extend legs, hips, and arms at the top of each rep. This is the kind of workout we crossfitters love to hate, but it is also the workout that makes us different, that makes better. Fight hard, push hard, keep grinding!



OPTION 1

5 rounds for time of:

21 dumbbell thrusters

15 burpees (no target)


Load range: 25-lb. - 40-lb. DBs


OPTION 2

5 rounds for time of:

18 dumbbell thrusters

12 burpees (no target)


Load range: 20-lb. - 35-lb. DBs


OPTION 3

5 rounds for time of:

15 dumbbell thrusters

12 burpees to a box


Load range: 15-lb. - 25-lb. DBs

Comment URL copied!
John Keenan
September 10th, 2019 at 2:42 pm

5RFT

12 D/B Thrusters @ 25#

9 Burpees


19:49


Juan, I wanted to thank you for clearly articulating the "intended stimulus" every day. I'd been following main site WODs (with some breaks) since November 2005. I recently returned to these WODs in February (combined with the app). In the past, I'd been constantly in what I'll call the "chipper zone"; I viewed all workouts as RX'd and just kept chugging along until completion. Often those RFT, AMRAP in X time, etc would end up being somewhat of a disappointment; I wear a Polar heart rate monitor and essentially stayed in "zone 4" throughout the workout. Often this would result in completion at times 3-4 times longer that what I imagine would have been your "intended stimulus".


For the past month, I've been tracking your "intended stimulus". I've been scaling at or near your recommendations (I usually use the scales in BTWB). I haven't made it past the beginner level WODs in the app, yet. However, I've seen a number of positive changes now that I'm actually scaling to achieve the "intended stimulus". First, I complete the WODs per the scaled RX in a time commensurate with your intended stimulus (usually +1%-25% additional time). Second, I observed a three point jump in my estimated VO2 max (as measured in the Polar fit test). Third, I'm seeing gradual increases in both my load bearing capacity and my work capacity. Fourth, my mental stamina for the work has really jumped. In my old model for completion, I'd work until I tired, break until mostly recovered, then start again. Now I try to gain and maintain an appropriate level of work through the "intended stimulus" period. It took me 1:48 to get to maximal effort (zone 5, per HRM) and I stayed there for all but 18 seconds of the remaining time in my 19:49 minutes of work.

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Juan Acevedo
September 10th, 2019 at 8:18 pm

John! Thank you so much for your message. It means the world to me.

We often think of scaling as doing less work. I believe if you scale right you end up doing more work and better. I think you are seeing the same I see. THANKS SO MUCH FOR LETTING ME KNOW!!! THIS IS SO SO SO GREAT!!!

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Chris Sinagoga
September 10th, 2019 at 1:41 am
Commented on: 190910

Champions Club Scaling Notes:


RANT:

Just a Workout. Just a brutal, miserable, elegantly evil workout. Higher volume usually means it's difficult to keep intensity, and considering it's objectively the two least-favorite workouts in CrossFit, that makes resting even more likely.


I SHOULD TRY THIS AS RX'D IF: I could do all the thrusters in a row every round if I really wanted to (I don't), and the jump touch doesn't throw off my rhythm or form


GROUP VERSION: as is, just a few adjustments on the burpees: since the volume is high, I might use a tire or box to keep the firm good and the reps as rx'd. Secondly, I'll just use the ol' honor system and ask the peeps to jump higher than usual.


INJURY VERSION:

Upper-body injury - 21 one-arm thrusters, 21 high(ish) box jumps, 5 rounds

Middle-body injury - push press for thrusters, box burpees

Lower-body injury - push/strict press for thrusters, bike sub for burpees


WARMUP:

Kipping handstand push-up - upside down thruster

Squat - thruster prep

Kb swing - core to extremity prep

Jump rope - always

Pull-up - spend some time hanging


GENERAL FEAR LEVEL: 7. If you scale right/decide to really push yourself this could be an 8.

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Steven Thunander
September 10th, 2019 at 1:37 am
Commented on: 190910

Globo scale-as rxed. Jump high if you don't have a target. Use the closest weight dumbbells if 45/30lb ones aren't available.

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Bryan Rosen
September 10th, 2019 at 1:32 am
Commented on: 190910

Warm-up for 190910:

GENERAL WARM-UP


2 rounds of:

500-meter row

10 hip extensions on a GHD

1x "Burgener Warm-up" with an empty barbell

   3-5 reps of down & up

   3-5 reps of dip, shrug, elbows high & outside

   3-5 reps of muscle snatch 3-5 reps of snatch land

   3-5 reps of overhead squat


SPECIFIC WARM-UP


Dumbbell thruster

3 rounds of progression, performing 5 reps of each:

- Pausing front squats (3-sec in bottom of squat)

- Pausing strict press (3-sec overhead)

- Pausing thrusters (3-sec overhead)

- Thrusters

*Start by using light dumbbells on the first set, increase the weight slightly on the second, and use the intended workout weight on the third set.


Burpee

10 scapular push-ups

10 push-ups

10 jumping air squats

10 burpees


Practice

5 thrusters

5 burpees

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Katina Thornton
September 10th, 2019 at 1:12 am
Commented on: Discordance of Low-Density Lipoprotein (LDL) Cholesterol With Alternative LDL-Related Measures and Future Coronary Events

Meanwhile the European Society of Cardiology and the European Atherosclerosis Society updated their cholesterol guidelines saying "there is no lower limit of LDL cholesterol that is known to be unsafe," and we should strive to "go as low as you can go." So, if I'm following a low carb diet and exercising regularly (a CrossFitter, perhaps) and I have an LDL-C value that is outside of the proverbial box, what then? Oh, of course, put me on a statin.

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