CrossFit | 190916
Monday

190916

Workout of the Day

79

12-9-6-3 reps for time of:

Clean and jerks
Bar muscle-ups

♀ 125 lb. ♂ 185 lb.

Post time to comments.

A Different Perspective on Treatment of Type 1 Diabetes

5

Dr. Michael Eades argues insulinocentric bias has kept most researchers focused on using insulin over the past 90 years of Type 1 diabetes treatment. The problem, he claims, is that the treatment has proven largely ineffective at getting and keeping patients’ blood glucose levels in normal ranges. Citing a landmark study by Dr. Robert Unger, Eades observes that glucagon, not insulin, may be the primary hormone causing the metabolic chaos seen in the disease. But despite the promise of alternative T1DM treatments emerging in clinical studies with animals, mainstream medicine continues to pursue insulin pumps and an ever-expanding array of injectable insulins and insulin analogs.

Read MoreA Different Perspective on Treatment of Type 1 Diabetes

Comments on 190916

129 Comments

Comment thread URL copied!
Doug Brubacher
September 6th, 2021 at 11:36 pm
Commented on: 190916

CFWUx2

27:42

scale to 135lb

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Kury Akin
December 17th, 2019 at 2:17 pm
Commented on: 190916

12-9 DL@95kg, HSPU, jumping ring MU. Subbed due to knee injury. Probably should have done 10-7-4-1

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Kury Akin
December 17th, 2019 at 2:17 pm

12:41

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Peter Shaw
October 23rd, 2019 at 1:05 pm
Commented on: Push Jerk Progression

These progressions are invaluable to the any Trainer. I remember as a novice Trainer first learning about the Level 1 progressions, the biggest aha moment was learning the purpose of each progression. Understanding the focus point of the progression will allow the Trainer to see & correct more effectively (and efficiently) as they teach. When you understand that the purpose of the second progression of the push jerk is to focus on the mechanics of the dip (upright torso, not too low, weight in heels), this allows you to narrow your focus on correcting these faults before adding another layer. When you realize this, you can also use the progression in reverse, to correct faults happening in the full movement.


This systematic approach of peeling back the onion (or adding to it) is crucial to the development of the novice Trainer but also an essential tool for the pro.


Know your progressions and why you use them.

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Cy Azizi
October 12th, 2019 at 3:09 am
Commented on: 190916

36:07 145#

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Jeff Chalfant
October 7th, 2019 at 11:33 pm
Commented on: 190916

22:30 rxd

All singles on c and j as this is heavy for me.

BMU broken 6/4/2, 4/3/2, 4/2, 3


Mid palm rip after 10 BMU and almost quit but decided to put a leather palm guard on instead.


185/69.5”/40

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Chase Ainsworth
October 1st, 2019 at 4:06 pm
Commented on: 190916

Girlfriend and I @ 185/125 Rx?:

Me: 10:24

Her: 11:11

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Christopher Voght
September 27th, 2019 at 8:07 pm
Commented on: 190916

10-7-4-1 reps for time of:


Clean and jerks

Bar muscle-ups

. ♂‚ 155 lb.


7:35

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Morgan Greene
September 27th, 2019 at 5:09 pm
Commented on: 190916

Subbed ring MU: 26:10

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Benjamin Schill
September 26th, 2019 at 5:22 pm
Commented on: 190916

M/42/6’3”/215

14:55 w/ subs of 30 strict pull-ups and 30 ring dips... wrist injury healing so no MUs.

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Shannon Said
September 25th, 2019 at 11:15 pm
Commented on: 190916

Did this differently:


50kg instead of 80kg


Half the clean and jerks, then half (pull ups + 3 dips = 1 muscle up)


15:33

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Brian Matero
September 23rd, 2019 at 2:16 pm
Commented on: 190916

7:45 RX

C&J - fast Singles

Bar Muscle ups - 9/3-6/3-6-3

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Alice Yau
September 22nd, 2019 at 12:11 am
Commented on: Course Photos | Sept. 9-15, 2019

Jessica, pablo, and cody....thank you.

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Henrietta Owens
September 22nd, 2019 at 12:09 am
Commented on: Course Photos | Sept. 9-15, 2019

Chuck , Lindsay, Mike are amazing! Very encouraging and helpful! 👊🏼❤️💪🏼

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Lindsay Andrew
October 5th, 2019 at 5:26 pm

XOXOX!

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Claire Fiddian-Green
September 21st, 2019 at 1:13 pm
Commented on: 190916

15:57. Scaled clean and jerk weight to 105 lb. For bar MU subbed: 12/9/6/3 kipping pull-ups + 12/9/6/3 strict bar dips.

Completed 190921.

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Pyeonghoon Kim
September 20th, 2019 at 1:49 am
Commented on: 190916

Rx'd

26:23

too heavy for me. I should've done it with scaled

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Chase Hiland
September 19th, 2019 at 8:46 pm
Commented on: 190916

M/34/5'10"/190


Scaled to 165. 19:33


Didn't have the juice in me to go Rx today. Still was a good workout.

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Ismael Zavala
September 19th, 2019 at 8:31 pm
Commented on: Course Photos | Sept. 9-15, 2019

Thanks Pablo, Jess, and Cody! Learned a lot and had a great time!

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Giovanni Bono
September 19th, 2019 at 6:40 am
Commented on: 190916

33 y/o M, 153lb 5'7"

rx except used 157lb weight

20:34

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Mark Lawrence
September 19th, 2019 at 2:09 am
Commented on: 190916

This was fun, starting to feel better about my C&J. Do you guys use the split jerk or push jerk?


C&J @ 135lbs

MUs subbed for jumping MUs @12 and assisted pull-ups afterwards

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Mark Lawrence
September 19th, 2019 at 2:10 am

Forgot to put time 19:34

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Elliott Harding
September 18th, 2019 at 11:38 pm
Commented on: 190916

26:33


C&J 12, 9, 6, 3: 95 (go 105), 105 (go 115), 115 (go 125), 125 (go 135).


Black band pullups and dips 24, 18, 12, 6. Stay for pullups. Gray/red next time for dips.

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Elliott Harding
September 20th, 2019 at 11:13 pm

C&J. Miscalculated weight. Actual was 65, 75, 85, 95. Add 10 to all sets next time.

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Mike de Graauw
September 18th, 2019 at 9:52 pm
Commented on: 190916

8:50

Subbed to pull-ups

Else RX


M/60/6’2”/230

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Matt Zero
September 18th, 2019 at 9:09 pm
Commented on: 190916

Rx’d - 22:43

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Viktor Wachtler
September 18th, 2019 at 6:17 pm
Commented on: 190916

Scaled

Squat clean &jerks at 50kgs

Jumping bar muscle-ups on a gym pull-up bar (not ideal for MUs given the lack of space between the bar and the wall).

14:21

43/1.78m/75kg

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Daniel Shepard
September 18th, 2019 at 5:41 am
Commented on: 190916

BS 5@245

3 rounds: 800m 2mins rest

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Allison Jewell
September 18th, 2019 at 2:15 am
Commented on: Course Photos | Sept. 9-15, 2019

Thanks to Goose Island Crossfit for hosting! Many thanks to Pablo, Jess and Cody for sharing their experience and wealth of knowledge with us. I can’t wait to implement everything I learned during the L1 course.

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Jessica Pilling
September 19th, 2019 at 12:32 pm

Allison, it was so great to chat with you during the social. I'm really excited for you on the doors that the L1 Course will open up for you. Go for it!

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Scott Jacobson
September 17th, 2019 at 9:33 pm
Commented on: 190916

5’8” / 170 lb / 21 / M


Rx’d 22:00


Fun fact: pretty sure this is my first time Clean-and-Jerking anything heavy as 185lb. What a grinder...

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Nicholas Scott
September 17th, 2019 at 8:59 pm
Commented on: 190916

12-120

9-140

6-150

3-160

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Nicholas Scott
September 17th, 2019 at 8:50 pm
Commented on: 190916

12-120

9-140

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Nicholas Scott
September 17th, 2019 at 8:50 pm
Commented on: 190916

12-120

9-140

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Dmitry Zolotyh
September 17th, 2019 at 8:41 pm
Commented on: 190916

19:00. Scaled:

Clean and jerks, 60 kg

Banded bar muscle-ups

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Marlies Severyn
September 17th, 2019 at 7:05 pm
Commented on: 190916

I hate this rep scheme. The 6's always get me. So close to finishing yet so far! haha.


Scaled: 100lb Pwr clean and jerk, jumping BMU. I set the box height to be about 1 foot from the top of my head when I stood under the bar.


Finished in 12:36.

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Lance Robbins
September 17th, 2019 at 5:54 pm
Commented on: Course Photos | Sept. 9-15, 2019

Joe, Hollis, Austin, Matt and Julie ran a fantastic MDL1, far surpassed my expectations! Felt very spoiled with the quality of instructors that we had! The lecture portions were engaging and energetic and the breakout sessions were top notch, I learned so much in the course of just two days. Thanks again, you guys are awesome!

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Lucas Allan
September 17th, 2019 at 5:20 pm
Commented on: 190916

M/43

15:53 rx

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Nathan Michael King
September 17th, 2019 at 5:02 pm
Commented on: 190916

8:48

10-7-4-1

Clean and Jerks 155#

Bar Muscle Ups

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Mike Hogan
September 17th, 2019 at 2:42 pm
Commented on: 190916

1st time Crossfitter... Just getting my feet wet.


48/m/200#

13:29

135# C&J

Bar muscle ups scaled to ring rows and dips

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Jim Rix
September 17th, 2019 at 2:01 pm
Commented on: 190916

Scaled/subbed to

12-9-6-3 squat clean and jerks, 115#

15-12-9-6 pull-ups and ring dips

17:30

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Anna Jones
September 17th, 2019 at 1:19 pm
Commented on: 190916

F/46/5’6”/140

18:44

50lbs C&J

Banded Pull ups

Dips

Not really going for time but the shrug/explode is getting to be more natural. Most time was on the pull ups and dips. :(

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RAPHAEL SIRTOLI
September 17th, 2019 at 12:15 pm
Commented on: A Different Perspective on Treatment of Type 1 Diabetes

Nice overview of the bihormonal approach. Do you anticipate the dosing of glucagon might be similarly difficult as was dosing insulin? Or will it be much easier given insulin will be dosed alongside it?

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Michelle Goreham
September 17th, 2019 at 11:32 am
Commented on: Course Photos | Sept. 9-15, 2019

Pablo, Cody, and Jess were amazing coaches this weekend. Their enthusiasm, knowledge, and skill was inspiring! I went back to my box and told my coaches what an incredible experience I had in lectures, break out groups, and workouts. Looking forward to see the positive change this course will have on me and others (I've already recruited my 78-year old grandpa to come to the gym with me this week)! Thanks for spending a weekend with me in Chicago!

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pablo cervigni
September 17th, 2019 at 8:36 pm

Thank you for your words Michelle! It was great to meet you! Thank you for inspiring us!

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Jessica Pilling
September 19th, 2019 at 12:30 pm

Michelle, it was fabulous to work with you this weekend. Yes, that's exactly what I like to hear! I'd love to follow along on your grandpa's journey.

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Michael Marleau
September 17th, 2019 at 10:46 am
Commented on: 190916

12-9-6-3 reps for time of:


Clean and jerks

Bar muscle-ups (strict pull-ups/dips on bar)


♂‚ 185 lb. (135lb)


25 minutes

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Vincent Dahlqvist
September 17th, 2019 at 8:56 am
Commented on: 190916

18:40, scaled to 125Ibs and jumping bar muscle ups

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Kevin Marshall
September 17th, 2019 at 4:53 am
Commented on: 190916

Rx 16:38 literally rung my bell on rep 1 like a goober

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Todd Largen
September 17th, 2019 at 4:07 am
Commented on: Course Photos | Sept. 9-15, 2019

Thanks So Much to the L1 Knoxville Staff! Lindsay, Mike and "the Myth, the Legend Coach Chuck!" Each of you had so much knowledge and experience to share. You kept the course engaging and even entertaining...despite the time spent in the bottom of overhead squats!! :) Thanks Again for Everything!!

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Michael Marrone
September 18th, 2019 at 1:55 am

Todd - you guys brought the energy! Great meeting you, and keep crushing it!

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Lindsay Andrew
October 5th, 2019 at 5:26 pm

Yaassss!

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Curby Marshall
September 17th, 2019 at 3:43 am
Commented on: Course Photos | Sept. 9-15, 2019

Pablo, Jess, and Cody you guys are great! Thanks so much I wish you all the best!

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pablo cervigni
September 17th, 2019 at 8:37 pm

Thank you Curby! Great working with you my friend!!

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Jessica Pilling
September 19th, 2019 at 12:27 pm

Curby! Thank you and best of luck to you!

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Deonna Lee
September 17th, 2019 at 2:29 am
Commented on: 190916

F/ 40/ 5’7”/ 170

13:06 RX

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Js Smith
September 17th, 2019 at 2:07 am
Commented on: 190916

Scaled to 12-9-6-3 reps for time of:

Hang Clean and jerks, 55#

Ring rows

8:00 even

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Bradley Judd
September 17th, 2019 at 1:26 am
Commented on: Course Photos | Sept. 9-15, 2019

I had a blast with Pablo, Cody, and Jess! It’s amazing to spend time with people who truly share a similar passion! Thank you guys for putting on such an amazing seminar!

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pablo cervigni
September 17th, 2019 at 8:38 pm

Brad! Thank you for your words! A pleasure to work with you!!

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Jessica Pilling
September 19th, 2019 at 12:26 pm

Thanks, Brad. I agree, being around such an engaging crew of participants like we had this past weekend makes for an amazing time! Nice to meet you.

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Edgar Perez
September 16th, 2019 at 11:32 pm
Commented on: Course Photos | Sept. 9-15, 2019

Would like to give a big thanks to Cody, Jess, and Pablo on an amazing weekend! Enjoyed every second of it and all the advice given throughout!

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pablo cervigni
September 17th, 2019 at 8:39 pm

Edgar, ur was awesome to meet you last weekend! Thanks for the cool conversation at the end of the social!!

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Jessica Pilling
September 19th, 2019 at 12:24 pm

Edgar, it was a pleasure to work with you and meet you this weekend!

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Tripp Starling
September 16th, 2019 at 11:21 pm
Commented on: 190916

For time:

12-9-6-3

C&J @ 115#

Bar muscle up

11:13


Could have gone faster on C&J but trying to quiet for those in the house.

First 12 bmu 4/4/4, then singles the rest of way as hands were tearing. Not fully healed from ring muscle up WOD.

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Jade Teasdale
September 17th, 2019 at 2:03 am

It’s my poor thumbs! 😂

They crack (over & over again) before they heal!

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Jade Teasdale
September 17th, 2019 at 2:47 am

https://m.youtube.com/watch?v=RB3d-f0cvSo


Lines from “Stick It!”

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Michael Bishop
September 16th, 2019 at 11:08 pm
Commented on: 190916

Scaled to

9-6-3


Rounds of

Clean & jerks

Ring muscle ups


155 lbs


11:06

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Leyton Summerlin
September 16th, 2019 at 10:47 pm
Commented on: 190916

SCALED

10-7-4-1: 6:53

Hang Clean @ 75#

Banded BMU for 6 then Strict Pull Ups


*Note: Too much warming up...forearms were gassed.

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Laura Echeverri
September 16th, 2019 at 10:46 pm
Commented on: 190916

27: 13

40 lb

Caucho negro

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Troy Bruun
September 16th, 2019 at 10:46 pm
Commented on: 190916

12:16

SQT CL&J (125lbs)

C2B pull-ups

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Shane Azizi
September 16th, 2019 at 10:30 pm
Commented on: 190916

32:49 Rx (squat cleans and push jerks)

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Jon Wilson
September 16th, 2019 at 8:53 pm
Commented on: 190916

9-6-3

14:34

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Robert Cassels
September 16th, 2019 at 8:49 pm
Commented on: 190916

24:23 RX

The intended stimulus seemed less fun

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Eric O'Connor
September 16th, 2019 at 8:29 pm
Commented on: 190916

I don’t think that this workout is necessarily a “sprint” but rather a lower to moderate volume workout where the loading and skill demand will require a moderate pace to maintain consistency. I will likely not emphasize fast-paced intensity today, but rather have athletes strive for consistent singles on the clean and jerks while breaking the muscle-ups into smaller sets with short rest periods. Here are some scaling thoughts:


Clean and Jerks: I consider the load to be moderate and the volume at this weight to be moderate as well. This is the same volume as Grace, but with a heavier load, so I will not look for athletes to be completing a lot of unbroken sets. I will have athletes utilize a load that is challenging but allows for consistent singles to be performed. I will likely not need to reduce the volume of this movement for my athletes. This movement is technically demanding but is essentially all about getting the bar from the floor to an overhead position. I will attempt to preserve this function relative to the capacity of my athletes. Here’s an example of a what one rep might look like for an athlete that lacks mechanics: deadlift + hang power clean + push press.


Bar Muscle-ups: For affiliate athletes, I consider the volume of this movement to be relatively high and know that most of my athletes will need to scale. For my athletes that can perform bar muscle-ups, but will not be able to complete the reps per round in 3 sets or less, with short breaks, I will likely cut the volume in half or more. For those that cannot perform bar muscle-ups, I will try to replicate the movement as best as possible based on their current capacity. For some, this may be performing a band-assisted muscle-up from the high bars with the band attached to the foot in the same fashion as a band-assisted pull-up…..this is a difficult variation that can challenge most intermediate level athletes. Another modification, I will use today, is a band-assisted muscle-up with a barbell elevated a few feet off of the floor and secured to a power rack. This is a great option for those that might not be safe attempting banded bar muscle-ups on the high bars with an added benefit that athlete can use their feet to assist from the floor as needed. A simple youtube search for band-assisted bar muscle-up variations will show you both options.

Comment URL copied!
Nathan Hutcheson
September 16th, 2019 at 8:19 pm
Commented on: 190916

Are these cleans supposed to be full cleans or power cleans?

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Js Smith
September 17th, 2019 at 2:09 am

They usually specify the hang or power version, so RX is a squat clean in my mind. That being said scale to what works best for you.

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Jim Ripple
September 16th, 2019 at 7:49 pm
Commented on: Course Photos | Sept. 9-15, 2019

Thanks for a great weekend at HQ! Joe, Julie, Matt, Austin and Hollis killed it and were great ambassadors to the CrossFit Docs in attendance!

Comment URL copied!
Shaun Stapleton
September 16th, 2019 at 7:23 pm
Commented on: 190916

Rx 14:16, that was tough. If you can do that in 8 minutes Rx, start competing.

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Jade Teasdale
September 17th, 2019 at 2:05 am

So true...”in 8 minutes!”

Not there yet! 😂

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Matthew Letarte
September 16th, 2019 at 6:55 pm
Commented on: 190916

Scaled to 95#, switched to strict C2B pull-ups after first 9 MU

12:43

Front squat after

2 x 5 x 135

2 x 3 x 185

Comment URL copied!
Nicole Deaver
September 16th, 2019 at 6:38 pm
Commented on: 190916

12-9-6-3

Clean & Jerks (75#)

Pull-ups

Dips

11:41


Very tired & weak today. After a few warmup sets where everything felt really heavy I settled on a disappointing 75#, (about 70% of my C&J max).

Comment URL copied!
Jade Teasdale
September 16th, 2019 at 5:46 pm
Commented on: 190916

13:44 with BMUs & 95# C&Js!

C&Js mostly singles with a few 2-3 rep T&G! MU breakdown for each round!

6-6 (12) 5-4 (9) 3-3 (6) 3 (3)

Started the workout thinking it was just Jerks. Had it it in my mind to do 3 at a time. Then, during the first 3 reps it occurred to me it was suppose to be C&Js today! 😂 So +2 Jerks!


“Don’t you love it when your tears get tears?!?! ✋🏽=☠️ 🥺😖😩😝😬

“Just don’t get blood on the equipment! ...TOO LATE!” 😂

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Tripp Starling
September 17th, 2019 at 1:38 am

Tears get tears, blood on equipment, too funny

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Jacob Cram
September 16th, 2019 at 5:29 pm
Commented on: 190916

11:04, 135lb CJ and assisted MU.

Wife got 12:25, 45lb CJ, 2x reps of rows and dips subbed for MU

Comment URL copied!
Nathaniel Robichaud
September 16th, 2019 at 4:56 pm
Commented on: 190916

Can't do 12 muscle ups in a day, forget a set! For those, did 6-4-2-2, clean jerks as Rx.

14:18

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Laura Oehlerking
September 16th, 2019 at 4:23 pm
Commented on: Course Photos | Sept. 9-15, 2019

Thank you Jason, Steve and Nichole for this weekend at L2 in Kansas City had so much fun and definitely took in all the great info!!

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Steve Day
September 16th, 2019 at 4:20 pm
Commented on: 190916

Scaled:

12-9-6-3 reps for time of:


Squat Clean and jerks - 50 lb dumbbells

Bar muscle-ups - assisted


16:25

Comment URL copied!
Antonio Larco
September 16th, 2019 at 3:52 pm
Commented on: 190916

15:26 rx

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Kelvin White
September 16th, 2019 at 2:48 pm
Commented on: Course Photos | Sept. 9-15, 2019

What a blast!! Really happy that Jackie, Ramon, Ramy and Nolan coached, taught and mentored me through CF L1. Their experience was eye opening. I always felt like I knew “enough” to get by, but their coaching and instruction she’d light on all the faults in my form and my understanding of CF. Best of luck to every in the Munich CF L1 course, go forth and positively impact your athletes lives! Oh, and CrossFit F2 is a beautiful box. Couldn’t have asked for a better opportunity!

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Michael Arko
September 16th, 2019 at 2:03 pm
Commented on: 190916

C&J at 115lbs

Subbed muscle ups with this format:


18 Chest to Bar + 18 Ring Dips

14 C2B + 14 RD

9 C2B + 9 RD

4 C2B + 4 RD


20:57


Really hoping for under 15 minutes. That mark was totally unrealistic. For me this most definitely WAS NOT a sprint. I needed a lighter bar for touch-n-go C&Js.

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marcus mcclain
September 16th, 2019 at 2:02 pm
Commented on: Course Photos | Sept. 9-15, 2019

Jawohl CrossFit F2 Teilnehmer, gut gemacht!

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marcus mcclain
September 16th, 2019 at 2:01 pm
Commented on: Course Photos | Sept. 9-15, 2019

Schon wars beim CrossFit Barbell Bros, sehr nette Leute und ein guten Standort, kann nicht warten zurück zu gehen.

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Hendrik Bünzen
September 16th, 2019 at 1:54 pm
Commented on: 190916

28:32 rx’d

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Lindsay Beebe
September 16th, 2019 at 1:31 pm
Commented on: Course Photos | Sept. 9-15, 2019

I had a great time! Thanks again Lindsay, Chuck & Mike!

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Michael Marrone
September 18th, 2019 at 1:56 am

Lindsay, we had a blast too! You all made it super easy and fun! Til next time!

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Lindsay Andrew
October 5th, 2019 at 5:25 pm

XOXO!

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Alexander Moskal
September 16th, 2019 at 1:05 pm
Commented on: Course Photos | Sept. 9-15, 2019

Thanks to Dennis, Denise, John, Keith, Quinn, and Jared for a fantastic course and great weekend! Hope our paths cross again soon!

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joseph griffin
September 16th, 2019 at 12:43 pm
Commented on: 190916

Scaled. First time actually doing clean and jerks was this past weekend with PVC pipe at my level-1 class. First time playing on the rings was also this weekend. First actual CrossFit workout was this weekend. And first time at a CrossFit gym was also this weekend. Loved the training. Been doing functional style training a few months , traditional workouts for 5 years. Decided to drink the cool-aid and am getting into CrossFit head first.


Clean and jerks @ 65#

Muscle-ups with feet on the ground into off the ground dips.

14:05

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Liliana Vasquez-Guevara
September 16th, 2019 at 12:09 pm
Commented on: Course Photos | Sept. 9-15, 2019

Thank you to our coaches this weekend. I’m looking forward to putting what I learned this weekend to use really soon.

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pablo cervigni
September 16th, 2019 at 4:31 pm

Thank you Liliana!! Great to meet you!

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Jessica Pilling
September 16th, 2019 at 8:46 pm

Liliana, excited for you to begin coaching too. It was great to work with you in the Squat and Snatch breakouts.

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Cory Treharn
September 16th, 2019 at 11:56 am
Commented on: 190916

14:29 scaled to 135# & burpee pull ups

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Frank Rios
September 16th, 2019 at 11:34 am
Commented on: Course Photos | Sept. 9-15, 2019

I learned a lot from the great instructors Pablo, Cody, and Jess. It was great meeting you and thank you for the great weekend!

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pablo cervigni
September 16th, 2019 at 4:32 pm

Thank you Frank, awesome experience working with you!!

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Jessica Pilling
September 16th, 2019 at 8:44 pm

Frank! It was a pleasure to work with you, THANK YOU!

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David Smith
September 16th, 2019 at 11:14 am
Commented on: 190916

9:49 scaled

135lbs

Lat pull downs

Pushups


Feeling drained this morning. :/

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Elizabeth Cheek
September 17th, 2019 at 2:42 am

This was rough even scaled!

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Sam Meixell
September 16th, 2019 at 11:14 am
Commented on: 190916

9-6-3 reps in 8:40 of:

Clean and jerks, 125#

Jumping Bar muscle-ups

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Sebastien Fitzpatrick
September 16th, 2019 at 10:14 am
Commented on: 190916

18:25 Rx

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David Smith
September 16th, 2019 at 11:15 am

That’s impressive.

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Brendan Mullan
September 16th, 2019 at 6:11 am
Commented on: 190916

Scaled

50kg

Strict pull ups

6.01 min 👍

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Heather B
September 16th, 2019 at 5:04 am
Commented on: A Different Perspective on Treatment of Type 1 Diabetes

Yes, very interesting. However, the initial claim made about people with T1D and their purported inability to achieve A1c levels much below 7.5% is off the mark. I've had Type 1 diabetes for 30+ years. I eat a low-carb diet, and my A1c levels over the past 5 or so years have consistently been around 5.4%. I'm aware of many, many T1Ds who keep their A1c below 5% through low-carb eating. I do still experience more BG fluctuations than a non-diabetic, so I'd be interested to learn more about glucagon-cantered therapy.

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Michael Eades
September 17th, 2019 at 3:23 am

Hi Heather. I agree with you that low-carb diets can keep HgbA1c levels near the normal range. But it's the rare diabetologists who prescribes them. The studies I've seen using the standard dietary treatment for diabetes indicate real difficulty in getting HgbA1cs lower than 7.5% in most people.

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Brett Fforde
September 16th, 2019 at 4:44 am
Commented on: Course Photos | Sept. 9-15, 2019

Who is that fine looking lad with the thick neck? Great course in Brissie, thanks team.

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Tyler Arms
September 16th, 2019 at 3:05 am
Commented on: Course Photos | Sept. 9-15, 2019

Had a blast Chuck, Lindsay, and Mike. Hope to cross paths with you all again! Thanks!

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Michael Marrone
September 16th, 2019 at 10:27 am

Tyler, it was great meeting you! Keep up the hard work, and look forward to running into you - it’s a tight knit community! - Mike

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Lindsay Andrew
October 5th, 2019 at 5:25 pm

I’m slow to reply, but so much fun this weekend!

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Simon Savage
September 16th, 2019 at 2:52 am
Commented on: A Different Perspective on Treatment of Type 1 Diabetes

Very interesting... I'm a T1Diabetic and would be very interested to know if there is anything else that i could do to help suppress glucagon other than experimental drugs. Are there existing drugs that do this? Or natural remedies? Or do i just need to wait until there are some trial drugs that might help to regulate glucagon?

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Michael Eades
September 17th, 2019 at 3:20 am

Hi Simon. As far as I know, no glucagon antagonists have made it to Phase III testing yet, which means it will be a few years at least until one is available commercially.

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Bryan Rosen
September 16th, 2019 at 1:31 am
Commented on: 190916

Warm-up for 190916:

GENERAL WARM-UP


2 rounds of:

90-seconds of single-unders

10 pass-throughs with a PVC

15 GHD hip extensions

10 kip swings

10 hang muscle clean to shoulder press with barbell


SPECIFIC WARM-UP


Bar muscle-up

1 set of 2 kip swings + 1 pull-up

1 set of 2 kip swings + 1 chest-to-bar pull-up

1 set of 2 kip swings + 1 hip-to-bar kip

1 set of 2 kip swings + 1 muscle-up

3 muscle-ups


Clean and jerk

Perform 3 reps of each step:

- Jump and land with hands at sides

- Jump and land with hands at shoulders

- Jump, punch, and land without a barbell

- Push jerk with a barbell

- High hang power clean to push jerk

- Low hang power clean to push jerk

- Power clean to push jerk


Build-up

Every 2 minutes for 4 sets increasing in load:

2 clean and jerks + 1 muscle-up

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Eric Serrano
September 16th, 2019 at 1:22 am
Commented on: Course Photos | Sept. 9-15, 2019

Thanks so much Pablo, Cody, and Jess for an amazing weekend!

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Jessica Pilling
September 16th, 2019 at 3:06 am

Eric, it was wonderful to meet you & work with you. Thank YOU!

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pablo cervigni
September 16th, 2019 at 4:31 pm

Great to have with us this weekend Eric, nice working with you!!

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Chris Sinagoga
September 16th, 2019 at 1:22 am
Commented on: 190916

Champions Cub Scaling Notes:


RANT:

The range of motion in this workout is the thing that will jump out, and is the reason why the reps are so low; the greater the range of motion, the more fatiguing the movement will feel. But the lower reps are based on your ability to 1) do the weight and 2) clear the obstacle. In other words, the rep scheme is based off good technique. If your technique is not good (unbroken clean and jerks, 1 break at the most for muscle-ups), then break it down a bit and add reps.


I SHOULD TRY THIS AS RX'D IF: as mentioned above, I can go unbroken on clean and jerks and no more than 1 break on bar muscle-ups. OR I want to go For Quality to practice the movements and turn the timer off.


GROUP VERSION: 3:00 clean & jerks, 3:00 rope climbs, 2:00 clean and jerks, 2:00 rope climb, 1:00 clean and jerks, 1:00 rope climb. I also might make it legless rope climbs unless I wanted the ropes drenched in sweaty leg blood.


INJURY VERSION: The global themes here are moving something from ground to overhead, and clearing an obstacle. There are many more micro themes here: core to extremity, jumping, jumping again, deadlifts, lunges, presses, jerks, kipping, pull-up, dip. The global theme requires full capacity to get a good response. So if you don't have the full capacity, pick two of the micro themes and go for stamina/strength. 3:00, 2:00, 1:00 of each.


GENERAL FEAR LEVEL: 8. As written, this would be pretty brutal if you have the capacity to sprint it.

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Steven Thunander
September 16th, 2019 at 12:32 am
Commented on: 190916

Globo scale: for bar muscleups sub in 2/1 strict chest to bar pullups or 3/1 chest to bar pullups, or hang rings and do ring muscleups. If you don't have bumper plates, do a full set of hang cleans, then a full set of shoulder to overhead, with a heavy weight that you can control. If using dumbbells, sub 70/50lb dumbbells. If 50s are the heaviest available double the reps (men only).

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Steven Thunander
September 16th, 2019 at 12:34 am

Bodyweight sub for clean and jerks are 1/1 broad jumps and HSPU

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Juan Acevedo
September 16th, 2019 at 12:02 am
Commented on: 190916

INTENDED STIMULUS

.

This workout is Fran's heavier and more sophisticated step-brother. By that, we mean that it should be a faster workout, closer to a sprint than to a suckfest. In terms of time, we are looking for something around the 8-minute mark. The weight and skill level are high, but the number of reps is somewhat controlled. For the barbell, you should choose a weight you can cycle for 10+ reps unbroken when fresh if you really had to go for it. During the workout, fast singles would be the best strategy for most. If scaling the muscle-ups, choose a modification that preserves the nature of the movement and the metabolic stimulus. Doing singles here is also an option as long as the movement is excellent and the cadence is pretty high --at least 10 reps per minute. If after the third rep you are chicken winging that thing, don't be proud, use a band or do a jumping muscle-up. This is Fran's step-brother because it will remind you of Fran in all its fiery gloriousness, but it will be confusing about which one you prefer. You will feel that cough hovering around, don't let it get you too early. Keep picking that bar up, keep jumping to that bar! Just start!


â–¶ OPTION 1

10-7-4-1 reps for time of:

Clean and jerks

Bar muscle-ups

♀ 105 lb. ♂‚ 155 lb.


â–¶ OPTION 2

10-7-4-1 reps for time of:

Clean and jerks

Banded bar muscle-ups

♀ 95 lb. ♂‚ 135 lb.


â–¶ OPTION 3

8-6-4-2 reps for time of:

Clean and jerks

Jumping bar muscle-ups*

♀ 75 lb. ♂‚ 115 lb.


*Check the internet for "out of the pool" drills to help you understand this !

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marcus mcclain
September 16th, 2019 at 1:51 pm

Fran's heavier and more sophisticated step-brother...LOVE IT!

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Steve Shaw
September 16th, 2019 at 2:48 pm

Is the intended stimulus really a sprint here? At 185# that's usually a grinder weight...if they intended it more as a burner, wouldn't they have used 135#. If cycling 10+ reps unbroken was the objective of the weight selection, then they probably overshot 99% of the audience with 185#. Just another opinion...

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