CrossFit | 191018
Friday

191018

Workout of the Day

96

Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Read the scorecard for full event details.

Post rounds completed to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Improvement in Glycemic and Lipid Profiles in T2 Diabetics With a 90-Day Keto Diet

11

Eleven women following a ketogenic diet showed dramatic improvements in diabetes and heart disease markers, experiencing substantial weight loss and dramatically decreased HbA1c, over a period of 90 days. When compared to existing therapies such as insulin secretagogues, this study suggests the ketogenic diet is both more efficacious and has fewer negative side effects than pharmacological alternatives for diabetes treatment.

Read MoreImprovement in Glycemic and Lipid Profiles in T2 Diabetics With a 90-Day Keto Diet

Comments on 191018

107 Comments

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Doug Brubacher
August 11th, 2021 at 12:06 am
Commented on: 191018

CFWUx2

8r +4thr

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Kury Akin
February 1st, 2020 at 10:32 am
Commented on: 191018

12R + 4r @40kg bb, toes to rings, DUs

(edited)
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Clint Michael
December 6th, 2019 at 12:36 pm
Commented on: 191018

358 reps

Rx’d

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Cy Azizi
November 12th, 2019 at 5:24 pm
Commented on: 191018

30s du attempts. 8+4

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Jeff Chalfant
November 8th, 2019 at 10:27 pm
Commented on: 191018

14+2 rx’d. It’s very possible I forgot to tally a round the second to last round. First 2 rounds in 2m then started resting before thrusters or ttb. Did sets of 3 +3 ttb all the way through.

Thrusters went surprisingly well for the weight especially given what I’ve done the past week/two days. Tried sets of 4 dumbbell thrusters at this weight this summer and 5 sets crushed me.

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Jeff Chalfant
November 8th, 2019 at 10:33 pm

Had terrible gas pain slow me down a bit the last half of the workout. Can do better next time I think.

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Andrew Moultrie
November 8th, 2019 at 11:47 am
Commented on: 191018

Used 25# DB b/c that’s all I have (But prob would have just gone 35# if I had the choice).


17 rounds + through 4 TTB.

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Nate Gordon
November 4th, 2019 at 3:54 pm
Commented on: 191018

scaled to 35# DB thrusters and knees to elbows

10 + 4 thrusters

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Hank McKibban
November 4th, 2019 at 8:33 am
Commented on: 191018

14 rds rx

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Albert Kombe
November 4th, 2019 at 2:37 am
Commented on: 191018

274 reps Rx

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Morgan Greene
October 29th, 2019 at 2:23 pm
Commented on: 191018

13 rds + 4 thrusters = 446 reps

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Adam King
October 28th, 2019 at 5:14 pm
Commented on: 191018

Completed 2019-10-28

35 lbs, knees to elbows, single unders

11 rounds

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John Pickron
October 24th, 2019 at 3:05 pm
Commented on: 191018

13 me. 12 wifey scaled kbs n heavy rope

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Chase Hiland
October 22nd, 2019 at 8:51 pm
Commented on: 191018

M/34/5'10"/190


Rx'd 11 rounds + 11 reps


Just not my workout. I suck on TTB and struggle to catch my breath post-DU. I'll recover on 20.3!

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Shakha Gillin
October 22nd, 2019 at 4:01 pm
Commented on: Improvement in Glycemic and Lipid Profiles in T2 Diabetics With a 90-Day Keto Diet

I am a practicing physician. This study is significant to me, control arm or not. What this study tells me, is that when I have a patient with T2D, they may benefit from a carb restricted, keto diet as presented in this paper. My patient might go from being a diabetic to a non diabetic, improve their lipid profile, and their LFTs. And when an L1 trainer reads this, or anyone else who is a T2D, or has a loved one with T2D, or has a client with T2D, this can be a solution for that person. This paper has major clinical relevance. (Oh, and I still have the option of meds and surgery if I want to wait for that control arm).

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Steve Day
October 22nd, 2019 at 3:53 pm
Commented on: 191018

Rx

9 rounds plus 2 DB thrusters

308 reps

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William Ma
October 22nd, 2019 at 3:18 pm
Commented on: 191018

13 rounds (95lb barbell thruster)

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Greg Glassman
October 22nd, 2019 at 12:08 pm
Commented on: Improvement in Glycemic and Lipid Profiles in T2 Diabetics With a 90-Day Keto Diet

Emilio,


Agree with Henrik? What on the stupid part or the fucking rude part?


Since you’re weighing in it must be the stupid part. (Henrik thinks this is the wrong place to have these conversations because we aren’t smart enough.)


I think Clarke addressed the issue of a lack of control for this intervention well enough that Henrik owes apology for a baseless response and being a dick at the same time. You can be wrong here, and you can be a dick. Don’t try both at the same time.


“This weight loss alone could probably explain this impressive results”, you offer. We see weight gain and similar results though less often. To this we could say, “This weight gain alone could probably explain this (these) impressive results!” The empiricist in me tells me that you need a better theory.


And then there’s this:


“In addition, the restriction of carbohydrates generally implies an extremely high fat diet ... which can lead to extremely important systemic inflammations, which greatly favors metabolic diseases in the long term (metabolic endotoxemia). In order to maximize their chances to being healthy, people should stick to the recommendations of Walter Willet (Eat, Drink and Be Healthy). This book 's recommendations are made on the best current scientific knowledge.”


I’m not sure quite where to start, but I can share with you that it’s not getting the attention it deserves because of the greater value to focusing on Henrik’s misunderstanding (thank you Clarke) and contention that we shouldn’t even be talking about these kinds of things in a place like this.


Everyone is smarter here than to believe that anything published in peer review is going to be a “scientific revolution” on the subject of what we should eat, but…were thousands stupid enough to think that such a thing were likely the net result would be an unprecedented wave of health that would expose Walter Willet as still irrelevant. (He’s not been useful to the cause of reversing trends in chronic disease for decades. I cannot imagine having to read his book.)

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Deonna Lee
October 22nd, 2019 at 6:26 am
Commented on: 191018

F/ 41/ 5’7”/ 173

16 rounds + 5 doubles RX

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Josh Blake
October 22nd, 2019 at 4:02 am
Commented on: 191018

19+10 Rx. Really disappointed, really wanted 20 rounds.

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Nathaniel Robichaud
October 22nd, 2019 at 3:41 am
Commented on: 191018

I'm pretty sure it was 16rds Rx (544 reps), though there's a 10% chance I miss counted and it was 15. All the time went into T2B as my grip gave out and I couldn't kip anymore...

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Michael Bishop
October 21st, 2019 at 11:13 pm
Commented on: 191018

10 rounds Rx for my 59 years


Liked it


I think only one round of the double unders was unbroken

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Tripp Starling
October 21st, 2019 at 10:53 pm
Commented on: 191018

11 rounds + 4 + 6 + 12

Rx

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Jon Wilson
October 21st, 2019 at 10:41 pm
Commented on: 191018

12+1 thruster

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Claire Fiddian-Green
October 21st, 2019 at 10:28 pm
Commented on: 191018

Completed scaled version at my local affiliate. 25 rounds + 4 thrusters + 5 hanging knee-raises= 859 reps.

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Chris Meldrum
October 21st, 2019 at 10:17 pm
Commented on: 191018

As rx'd, 16 rounds + 19 DU.


Ouch. That was unpleasant. Tried to a round each minute, but just wasn't possible - fell behind after the first round. Alternated with unbroken T2B and breaking them 3-3. Had a few trips on DUs, but pretty good for the most part. Just a rough one.


46m/5'10"/180

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Giuseppe Petrillo
October 21st, 2019 at 8:21 pm
Commented on: 191018

17+4 rx’d

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Geoffroy Castelnau
October 21st, 2019 at 12:32 pm
Commented on: 191018

17 rds + 1 rep

Scaled/subbed to : 4 db thrusters (9kg each db) / 6 tuck-ups / 24 single-unders

M / 40yo / 176cm / 72kg

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Jade Teasdale
October 21st, 2019 at 1:20 am
Commented on: 191018

RX 13 rounds!

Trash rope but my DUs are trash too! 😂

DUs messed my breathing up! T2B were my rest for sure. Unbroken on them! Thrusters were heavy, but got smoother as time went on. Had a couple “no reps” on my stronger movements which honesty makes me want to redo it! My bar is outside though & I’ve had to time this thing around the weather. Lots of rain!!! Today was the first day I could get it done. Really wanting to attack it tomorrow. No grips, or chalk! The last few rounds my sweat ran through my wrist wraps so I had to grip harder. Blew up my forearms right at the end. No tears! 👍🏽✋🏽 Or tears 😭! 😂 Pace was perfect out the gate, but I dumped the tank a little too early & the last rounds were pure survival mode! Love ❤️ that I got 312 DUs in one workout! 😉 Never knew I could do that! Most sets were 18 reps long...& all of them started with no single-unders. Much better than last year...thanks to some fabulous coaching at Power Monkey Camp 11!!!

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Jeff Strain
October 20th, 2019 at 8:39 pm
Commented on: 191018

Scaled - 16 Rounds (544) Reps

30lb DBs for the Thrusters and Single Unders


T2B was definitely my weak spot; had the core strength but grip was smoked!

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Amy G
October 20th, 2019 at 6:32 pm
Commented on: 191018

Scaled 20# DB, knee raise, SU. 447 reps (13 rounds+4 thruster+1 raise). 46/F/5’1”/118

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Jeffrey Howard
October 19th, 2019 at 8:50 pm
Commented on: 191018

19+6 (652)

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Chris Cheney
October 19th, 2019 at 5:30 pm
Commented on: 191018

17 + 4 reps (35#, knee raises, SUs)

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Roger Pennine
October 19th, 2019 at 3:30 pm
Commented on: 191018

Masters men/ scaled 24 rounds, ,6 reps 5'8", 170, 64 yo

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Philip Guindi
October 19th, 2019 at 3:21 pm
Commented on: 191018

Am also somewhere between Scaled & Rx for this one, and didn't have 50# DB in home gym. Definitely felt long at about the mid-way mark ;)


26 full rounds scaled = 884

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Claire Fiddian-Green
October 19th, 2019 at 3:15 pm
Commented on: 191018

16 rounds + 4 thrusters + 6 T2B.

Performed in a hotel gym with no rope.

25 lb. DB (with giant hard surface plates that bruised my wrists), T2B which turned to T2B attempts by round 9, jumping in place with double wrist turns to simulate double unders.

On Monday I’ll perform the scaled version for the Open. My DU are still unpredictable.

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Hendrik Bünzen
October 19th, 2019 at 1:30 pm
Commented on: 191018

520 rx’d

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Jake Kiddoo
October 19th, 2019 at 11:58 am
Commented on: 191018

16+1.


Age 46

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Phill Kiddoo
October 19th, 2019 at 12:08 pm

Look who’s back in the comments!

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Chris Meldrum
October 21st, 2019 at 10:25 pm

well sometimes you gotta show your brother what time it is, amiright?

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Jesse Montagnino
October 19th, 2019 at 11:24 am
Commented on: 191018

Female rx, but I'm a dude.


15+4


514 reps

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Joseph Amaya
October 19th, 2019 at 4:02 am
Commented on: 191018

35-lb. dumbbells

9 rounds

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Randy Sigman
October 19th, 2019 at 3:00 am
Commented on: 191018

19+4 (35#,knee raises, single unders)

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Matthew Aukstikalnes
October 19th, 2019 at 2:19 am
Commented on: 191018

13, plus 4 plus 3. and I really thought 18 or 20 rounds was achievable, the dave castro gets me again!!

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Phill Kiddoo
October 19th, 2019 at 1:11 am
Commented on: 191018

15 + 4 rxd

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Phill Kiddoo
October 19th, 2019 at 1:13 am

Oops 14 + 4

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Jake Kiddoo
October 19th, 2019 at 11:57 am

Nice work Brother!

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Jessica Mullins
October 19th, 2019 at 12:17 am
Commented on: 191018

15+3 scaled

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Dave DeCoste
October 19th, 2019 at 12:09 am
Commented on: 191018

17 rounds + 29 reps = 607 reps

Rx

M/41/5’8”/160

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Leyton Summerlin
October 18th, 2019 at 11:39 pm
Commented on: 191018

SCALED

13 Rounds @ 35#

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wesley wright
October 18th, 2019 at 10:48 pm
Commented on: 191018

if you don't have a bar can you do toes to rings???

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Matthew Hice
October 18th, 2019 at 10:28 pm
Commented on: 191018

8 rounds +4, I only have 30 lbs DB, everything else Rx

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Scott Jacobson
October 18th, 2019 at 9:59 pm
Commented on: 191018

5’8” / 169 lb / 21 / M


Rx’d 10 rd + 8 reps

348 total reps


Still not a DU pro but I’m at least I’m getting more consistent with them

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Shane Azizi
October 18th, 2019 at 9:58 pm
Commented on: 191018

11 rounds + 1 rep. Rx

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Steven Thunander
October 18th, 2019 at 9:46 pm
Commented on: 191018

Globo scale: had to try before I posted, 510 reps rxed. If you have a pullup bar you can do toes to bar/knee ups on and dumbbells of the correct weight, and a jump rope, you can RX this. Most Globos and some well equipped hotel and ship gyms should have the right equipment. Don't forget to submit your scores at Games.crossfit.com by 5pm PST monday! Also, if you can, drop into an affiliate. Check out map.crossfit.com to find an affiliate nearest you.


If you are not officially doing the Open and want a workout, or do not have the requisite equipment and can't submit an official score, subbing tuck jumps or lateral jumps over the dumbbells for double unders and V-ups for toes to bar is OK. You can also scale the dumbbells as needed for thrusters.

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Tom Perry
October 18th, 2019 at 8:40 pm
Commented on: 191018

58 / 172


as rx'd Masters (35 lbs DB thrusters)


9 complete rounds - strained calf muscle on last rep - had some 2:30 left on clock so another round was in me except for 'the injury'

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Matt Zero
October 18th, 2019 at 8:24 pm
Commented on: 191018

Rx’d - 20 rounds

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Clay Simmonds
October 18th, 2019 at 8:04 pm
Commented on: 191018

Absolutely disgusting workout...

18 rounds + 2 thrusters...

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Geoff Thomas
October 18th, 2019 at 6:56 pm
Commented on: 191018

Damn Son!

That was good!

Left my cable at home so had to use a cheap and thick plastic jump rope.

RX’d - 15 rounds + 3 toes to bar.

517 reps

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Nicole Deaver
October 18th, 2019 at 6:32 pm
Commented on: 191018

19 Rds Scaled


Since my DUs are more by chance than skill I did the scaled version. Thrusters could have been heavier though, and mixed in T2B & hanging knee raises.

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Nicole Deaver
October 18th, 2019 at 6:37 pm

And for some reason I kept doing 25 SUs. I guess my brain works better with quarters than dozens. 😂

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Pedro Molina
October 18th, 2019 at 6:23 pm
Commented on: 191018

7 rounds, + 4 . 240 reps.. 35 lb scaled

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Coastie Nick
October 18th, 2019 at 6:12 pm
Commented on: 191018

Rx’d

14 rds + 4 reps

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Viktor Wachtler
October 18th, 2019 at 5:35 pm
Commented on: 191018

Scaled to 20kg/44lbs DB thrusters

Strict toes-to-bars

11 rounds

43/1.78m/75kg

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Jacob Cram
October 18th, 2019 at 5:31 pm
Commented on: 191018

13 eds + 10 reps (452 rep) 40lb db are the heaviest ones I've got in the garage, TTB done on rings.

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Scott MacArthur
October 18th, 2019 at 5:25 pm
Commented on: 191018

Coming back from 3 week rest. Modified:

4 DB thrusters 35lb

6 pullups

10 V up leg raises

10 rounds in 18:30.

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Troy Bruun
October 18th, 2019 at 4:33 pm
Commented on: 191018

14rds + 9 reps

4 KB Thrusters (35lbs)

6 T2B

24 DU’s

First WOD I’ve been able to keep consistent with the DU’s!

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Rasmus Mikkelsen
October 18th, 2019 at 4:30 pm
Commented on: 191018

17+26 - 604 reps. RX 🇩🇰

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Arne Maltzan
October 18th, 2019 at 3:53 pm
Commented on: 191018

14 rounds rx


M/49/193cm/94kg

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Glenn Hodges
October 18th, 2019 at 3:46 pm
Commented on: 191018

10 rounds completed in 20 minutes. 25lb DBs; knees to elbows and a mix of single and double unders to keep things moving. Another great workout.

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Stacey Thompkins
October 18th, 2019 at 3:44 pm
Commented on: 191018

M/45/6'2"/180#


Women's rx'd

16 rds + 4 + 6

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Antonio Larco
October 18th, 2019 at 3:38 pm
Commented on: 191018

13 + 4 rx

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Allen Branscome
October 18th, 2019 at 2:42 pm
Commented on: 191018

M / Scaled

21 + 16

I find myself somewhere between scaled and RX every time! I enjoyed this one!

50 / 5’9” / 178

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Christophe Leroy
October 18th, 2019 at 2:12 pm
Commented on: 191018

Hi guys, I was going throught the WOD offered by crossfit.com and was wondering if they propose a scaled version everyday. If so, where can I find it ? thanks and good luck for 20.2 !

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David Smith
October 18th, 2019 at 2:29 pm

Crossfit doesn’t program scaled options, but in the comments every day coaches from the community explain the workout and give warm up suggestions as well as scaling options.

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Christophe Leroy
October 18th, 2019 at 4:26 pm

Cool ! thanks for the answer, enjoy your workouts :)

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Aaron Mitchell
October 18th, 2019 at 2:04 pm
Commented on: 191018

m/44


255 Reps Rx


Dry heaved over a trash can after last two rounds of thrusters. Unfortunately I did this BEFORE work today.

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Michael Arko
October 18th, 2019 at 1:56 pm
Commented on: 191018

2x36lbs dumbbells

14 rounds


Should have used even lighter DBs. The slowdown every time was on the switch from rope to DBs, when my wind was spent.

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Glenn Hodges
October 18th, 2019 at 1:30 pm
Commented on: Improvement in Glycemic and Lipid Profiles in T2 Diabetics With a 90-Day Keto Diet

I truly love the fact that this organization provides literature and a place where others with more, less, or contrary information can come together and discuss their perspectives. Thanks for the added perspectives. They help those of us who are not experts better understand the range of the possible when reading studies like this one.

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Jim Rix
October 18th, 2019 at 1:29 pm
Commented on: 191018

Masters, scaled to

4 DB thrusters, 35# DBs

6 TTB, arms in straps to prevent shoulder injury

50 single unders

10 rounds in 16:40


57/5'8"/160#

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Jorden Nielsen
October 18th, 2019 at 1:15 pm
Commented on: 191018

RX except for 30 lb dumbbells! (Bulging disk) this was a heavy breather for sure. Very humbling on the TTB for me :P

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Andrew Moultrie
October 18th, 2019 at 11:19 am
Commented on: 191018

I plan to get my 20.2 on in the future and I’ll post again then. But for today...


“PEDRO 66”

3 rounds:

-22 Cal row

-22 STOH (95#)

-22 pullups

-22 back squats (95#)

-22 sit-ups


Buy out: 5 push-ups


31:11

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Mike Andridge
October 18th, 2019 at 10:31 am
Commented on: 191018

rx

7 rnds plus

4 thrusters

6 TTB

m/49/175

Just because I can rx a wod, doesn't mean I should.....

#stilllearningat49

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Jim Rix
October 18th, 2019 at 1:30 pm

Ha! Nice, stilllearning.

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John Keenan
October 18th, 2019 at 7:53 pm

I’m also 49 and I chose the 35# scale option. Still humbling. I would have chosen the 20# option but I convinced myself I’d be sandbagging if I did.

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Michele Meschini
October 18th, 2019 at 9:24 am
Commented on: 191018

M RX


455 Reps

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Henrik Holm Thomsen
October 18th, 2019 at 4:30 am
Commented on: Improvement in Glycemic and Lipid Profiles in T2 Diabetics With a 90-Day Keto Diet

No control group....CF HQ, please stick to CrossFit and leave the science to the ones who know how to read scientific articles. You are are cherry picking, it is almost embarrassing

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jr Wild
October 18th, 2019 at 6:30 am

This is a Benjamin Bikman study, which CF refers to. He has some great lectures in Youtube. You seem to imply that there is no science without a control group? This seems to be a prospective cohort, you follow them after intervention. If any drug got these results, it would be a blockbuster.


In their study you'll find references to other studies, even with a control group. Since you may not read the hole study, here is their conlusion:

We submit these data as modest, yet undeniable, evidence that a dietary intervention that restricts carbohydrate and emphasizes unrestricted consumption of protein and fat elicits a favorable metabolic state, including the dramatic reduction in HbA1c. Moreover, such an intervention, unlike various insulin secretagogues [24, 25], has the favorable side effect of meaningful body weight and blood pressure reductions.

JR

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Emilio CORBEX
October 18th, 2019 at 7:23 am

Unfortunately I agree with Henrik. The interpretation of the results is misleading. The decrease in blood pressure, the improvement of the lipid profile and the decrease of HbA1c are the result of Keto Diet or simply caloric restriction? Losing an average weight loss of 9kg ! This weight loss could probably explain alone this impressive results, whatever the macro nutrient removed (fat, carbs, proteins). Futhermore, even if the lipid profile is improved, what do we know about the state of the liver? oxidative stress? the weight or lipid profile of the subjects one year after the intervention? It would be too bad if thousands of people reading this interpretation this morning think to see in it a "scientific revolution". In addition, the restriction of carbohydrates generally implies an extremely high fat diet ... which can lead to extremely important systemic inflammations, which greatly favors metabolic diseases in the long term (metabolic endotoxemia). In order to maximize their chances to being healthy, people should stick to the recommendations of Walter Willet (Eat, Drink and Be Healthy). This book 's recommendations are made on the best current scientific knowledge.

Always good to debate!

Have a good day,

Emilio

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Clarke Read
October 18th, 2019 at 5:18 pm

In the abstract, this is a valid pushback. In context, I take some issue with it. In fact, I am becoming less sympathetic to it in the abstract as well.


The abstract reasons randomized controlled trials are praised, and single-arm trials are criticized, are so well documented I need not recount them here.


Of course, compliance with these rules has costs. A trial with a proper control group is more complex, more expensive and will likely take longer than a single-arm design. At minimum, this means it will take longer for this evidence to emerge; in some cases, it may mean a feasible trial which can yield some valuable data will not be done at all if this bar must be crossed in all cases.


This trial tests an intervention for a condition for which there is no current, effective standard of care (i.e., that consistently reverses the underlying pathology) other than surgery, in which previous research (reviewed elsewhere on the site) has shown the intervention to not be harmful. I am unaware of any interventions, pharmaceutical, lifestyle or otherwise, which lead to a similar magnitude of improvement in HbA1c alongside simultaneous improvements in lipid profile and weight, with the exception of fasting (most studies of which would be subject to similar criticism) and bariatric surgery. This is also far from the only trial using a ketogenic diet, or severe carbohydrate restriction, to improve glycemic control; these other trials have shown results of similar direction and magnitude. As such, while they do not meet the objective standard of a randomized controlled trial, these results nonetheless have value.


Contextually, given your own background, you likely understand how difficult it is to receive public funding for trials testing low-carbohydrate (let alone ketogenic) dietary interventions. This pragmatic constraint limits the construction of more rigorous trials. To suggest we should dismiss, suppress or otherwise ignore this information because it does not take a particular form is, in some ways, to damn this potentially valuable research thread to remain on the outskirts of scientific thinking in perpetuity, barring large, privately funded trials.


Fundamentally, we face two choices when dealing with research in any emerging scientific area, or any scientific area in which the tested intervention is at odds with standard of care. We can continue to require this bar to be reached for any information to be considered valid. Or we can interpret the results with necessary caution but without dismissing them whole-cloth. It is a balance of risk versus opportunity.


Applied categorically, this does open the door for pseudoscience to intrude, and that is a valid criticism. If a critical scientific reader or writer is to add value, it is by judging which observations have merit and which do not, and to interpret the validity and value of each trial on its own merits, independent of and within the context of the broader literature. Categorical application of abstract rules has led to the incidental suppression of nascent fields of research, the glacial pace of intellectual progression, and the predictable dominance of well-funded (rather than well-supported) hypotheses that characterizes the current nutritional literature. We can do better.

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jr Wild
October 18th, 2019 at 6:32 pm

This is more to Emilio, I like the reasoning of Clarke.


In my acquired bias, weight loss is a result of something useful. This something is the driver of these other favorable effects. In the end of the day, however, these two have a strong correlation. Which came first, no problem with that.


Energy-in can be divided in two components: Eeaten and Einside. If you can reach to your endogenous energy inventories, i.e. fat, then you need to eat less. This is what happens with carb restriction, the more the faster the bigger the effect. It is nice and easy, if hunger signal is your guide, not clock or habit, to eat. If you succeed in harvesting energy from your stores, you naturally want to eat less -> your calories-in diminish.


In order to achieve this, you need to control your insulin demand-levels. This has both with carbs and timing to do...


I accidentally went this road. First changed the breakfast to egg-and-something, then within months wondering, should I eat breakfast while I am not hungry? Answer no, follow your hunger. I am still a "brunch" guy, unless I seldom feel hungry in the morning.


This study with metabolicly derailed persons should work similarily (with amplified effect due to damaged metabolism). Diminish the stimulus, get access to storages, and follow your hunger (eat as much protein/fat that makes you satisfied). No need to count calories-in, trust your body (biochemistry).

JR

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Greg Glassman
October 19th, 2019 at 1:27 pm

Henrik, this conversation quickly rose past your inputs. Perhaps it is you who should refrain from engaging in matters science?

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Greg Glassman
October 19th, 2019 at 2:07 pm

Henrik, I think decency would require you to respond to Clarke. He went to considerable effort to respond to your complaint of no control group. You don't sit in greater command of science or the scientific method than everyone around here, you can be sure of that. Your arrogance doesn't square with your modest achievements.

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Scott Gillin
October 22nd, 2019 at 4:39 pm

Henrik it is quite disappointing to see a physician/scientist try to discredit the dissemination of information. Earlier this year there were a number of people on this site who seemed to gravitate towards ad hominem- attacking the person rather than the argument. It seems that you are using this technique against CrossFit as an institution.


If you would like to use you scientific training to analyze the study and it’s limitations, as well as what can be learned from it, to further educate the people of this website, that would be great.


I am not sure if you have a clinical practice but the medical system as well as the dietary guidelines are failing. Society is getting fatter and the incidence of diabetes is rising. Medications are not the solution. They do not address the root cause, sedentism and excessive refined carbohydrate ingestion.


No randomized controlled studies were done on CrossFit. Is it the intensity, variability, functional movement, community aspect? Does it matter? If it works it is a solution. Can other fitness programs work? Does this mean CrossFit does not work?


It no different with nutrition. If you have a program that works for this epidemic great. Does that mean another program does not work? Does it matter whether it is the lack of carbohydrates of the reduction in calories? If reducing refined carbohydrates and sugar mean that you are not hungry all the time and thus you consume more calories, isn’t this desirable?


Nutrition, health, fitness, reversing chronic disease are all part of CrossFit’s lane. As a physician I welcome any lifestyle solutions to lifestyle diseases.


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David Smith
October 18th, 2019 at 4:22 am
Commented on: 191018

13 rounds +1 Rx


Had some left in the tank but was totally spent on toes to bar. Definitely my weak spot here. I was down to hitting singles on those, though I definitely felt stronger after all the L sit/GHD sit up work main site has been programming.


Any pointers on efficiency friends?

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Phill Kiddoo
October 18th, 2019 at 2:25 am
Commented on: 191018

Buckle up Spanky, this one is gonna hurt!

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Tripp Starling
October 18th, 2019 at 10:29 am

Lol

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Nathan Hutcheson
October 18th, 2019 at 10:38 am

Hahaha, Amen!

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Nathan Hutcheson
October 18th, 2019 at 12:25 pm

Also, after the 100 back extensions yesterday, I feel like someone beat my hamstrings/back with a baseball bat last night

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Denise Thomas
October 18th, 2019 at 1:35 am
Commented on: 191018

Soooooo pumped to do this!! I'm going to try and hold minute rounds for as long as humanly possible!! :O f/39/128

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Bryan Rosen
October 18th, 2019 at 1:11 am
Commented on: 191018

Warm up for 191018:

GENERAL WARM-UP


2 rounds of:

1-minute of single-unders (round 2: 30-seconds of double-unders)

10 counterbalance squats

10 burpee box jumps to a small box


SPECIFIC WARM-UP


Toes-to-bars

2 sets of 3 kip swings

2 sets of 1 kip swing + 1 feet to low target

2 sets of 1 kip swing + 1 feet to halfway-up target

2 sets of 1 kip swing + 1 feet to high target

2 sets of 3 toes to bars


Dumbbell Thruster

3 rounds of progression, performing 5 reps at each step:

Front squat

Push press (squat-width stance)

Thruster with 2-sec pause upon returning to shoulders

Cycled 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.

Practice round

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

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Juan Acevedo
October 18th, 2019 at 1:02 am
Commented on: 191018

INTENDED STIMULUS

.

Nice one! It is open time. Today we celebrate fitness. Today let's find out where we are. Choose the scaling option that will give you the most information about your fitness. If you have been following mainsite for a while, then you are ready for this. We have been doing different versions of Cindy for months; this workout is just that. Today is about keeping within your capacity, moving well, and keeping your chill before attempting this watch the recap of Carol-Ann Reason-Thibault's performance. Her calm and mechanics are exactly what you want to channel today. Keep your chill!


OPTION 1

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

♀ 20-lb. dumbbells ♂ 35-lb. dumbbells


OPTION 2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

♀ 15-lb. dumbbells ♂ 35-lb. dumbbells

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Juan Acevedo
October 18th, 2019 at 1:06 am

Option 2 is 20 lbs for the men.

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Chris Sinagoga
October 18th, 2019 at 12:51 am
Commented on: 191018

comment test

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Chris Sinagoga
October 18th, 2019 at 1:01 am

Champions Club Scaling Notes:


RANT

The first thing that stands out to me is the low numbers. This means that endurance would be the main focus (aka, heavy breather) and they don't want muscle fatigue to play a big part - which is really sinister to ask for 20 minutes. This gives us a lot of room to modify as well, especially with the thrusters and toes to bar. I think a lot of middle-of-the-pack people would actually get a good workout with this as rx'd. Jump ropes, obviously, should be scaled if you're scarring your forearms and such.


I SHOULD TRY THIS AS RX'D IF: I can look at this and think I should try this as rx'd


FIRST TIME WITH CROSSFIT VERSION: As is, or maybe extend to 25-30 minutes and go slow.


GROUP VERSION: As is, but the equipment/spacing could be an issue. So stations format wouldn't be bad either, though it would change the stimulus.


INJURY VERSION:

It's tough sometimes to get a heavy breather with an injury, so I'd pick 2 movements you can do lots of reps of that move your body through as much range of motion as possible and go for 20 minutes.


WARMUP:

Kipping Handstand push-up (or just handstand) - thruster prep

Kip - toes to bar prep

Hollow rock - midline prep

Jump rope - jump rope prep. and always

Hip extension - toes to bar prep


GENERAL FEAR LEVEL: 8. But I admit I haven't tried it yet.

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Chris Meldrum
October 18th, 2019 at 2:22 am

definitely looks bad. probably 8 but having to break up the t2b in later rounds will keep it from being too bad.

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Chris Meldrum
October 21st, 2019 at 10:17 pm

7 or 8 - definitely hurt

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