CrossFit | 191020
Sunday

191020

Workout of the Day

70

Sumo deadlift 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 180814.

Need for New Review of Article on Ketogenic Dietary Regimes for Cancer Patients

4

This 2017 comment, written by leaders in the fields of cancer and ketogenic diet research, responds to a review by Nicole Erickson et al. that claims evidence supporting the use of the diet for cancer treatment is lacking. The comment authors argue the ketogenic diet is an effective cancer therapy that functions through multiple mechanisms. They also note the diet has limited risk and is an effective adjuvant therapy to other treatments. They conclude the apparent lack of evidence in support of the diet merely results from the preliminary but rapidly advancing state of keto research.

Read MoreNeed for New Review of Article on Ketogenic Dietary Regimes for Cancer Patients

Scaling Professional Training

1

To run group classes without compromising our hallmark laser focus and commitment to the athlete, the trainer has to learn to give each member of the group the impression that he is getting all the attention he could get in one-on-one training, and that requires tremendous training skill. … All the demands on the trainer skyrocket in this situation, however. Attention, enthusiasm, voice projection, and engagement all have to escalate. It is an acquired skill — an art, really.

Read the article Scaling Professional Training

Comments on 191020

76 Comments

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Kang Gyeong Ho
October 19th, 2021 at 10:18 am
Commented on: 191020

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211019/

Sumo deadlift 3*5/

Sumo deadlift 3-3-3-3-3 reps

Practice SLIPS for 20 minutes./

70kg/

화요일 저녁와드

Comment URL copied!
Doug Brubacher
August 11th, 2021 at 12:04 am
Commented on: 191020

CFWUx1 10*45 10*135 5*179

201 223 234 245 256

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Kury Akin
February 2nd, 2020 at 2:31 pm
Commented on: 191020

95. 105. 115. 125. 130kg plus slips

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Clint Michael
December 7th, 2019 at 6:10 pm
Commented on: 191020

225

295

315

325

335

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Cy Azizi
November 14th, 2019 at 4:03 pm
Commented on: 191020

225,255,275,285,295

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Jeff Chalfant
November 11th, 2019 at 12:00 am
Commented on: 191020

375-380-395-405-405 (not as heavy as last time) in shoes and no belt.

Did Juan’s tabata slips except scaled the scales to :10 work and same with the L sit except I scaled up to a :10 floor v-sit with toes about 3’ from the ground.

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Chase Hiland
October 24th, 2019 at 9:20 pm
Commented on: 191020

M/34/5'10"/190


275-315-335-355-365

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Michael Arko
October 23rd, 2019 at 2:51 pm
Commented on: 191020

Suffered a slight hamstring pull Saturday, so I had to sit this out. I did it today, Thursday (rest day) instead. It was tricky to start because I don't really have a baseline for sumo deadlifts. So I just did a whole bunch of sets of 3. I started at 70lbs and added 20lbs-30lbs each set until I got to 200lbs. After that, I added 10lbs such that the scored "WOD" portion was


210-220-230-240-250


I probably should have gone higher, but the full grip at that weight is hard for my little hands to maintain and I struggled to handle the bar. On DLs I would normally do switch grip which for me is a lot more secure.

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Antonio Larco
October 23rd, 2019 at 1:53 pm
Commented on: 191020

410

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RAPHAEL SIRTOLI
October 23rd, 2019 at 11:13 am
Commented on: Need for New Review of Article on Ketogenic Dietary Regimes for Cancer Patients

Erickson et al. aren't logically consistent within their arguments.


On one hand, they say that "evidence supporting the effects of isocaloric ketogenic dietary regimes on tumor development and progression as well as reduction in side effects of cancer therapy is missing". But then they speculate that "an array of potential side effects should be carefully considered before applying KD to cancer patients".


1) If the clinical evidence is missing, what justifies their speculation about the occurrence of "an array of potential side effects"?


2) Do they not know that there are decades and decades of clinical evidence of the ketogenic diet in a range of conditions?


3) Do they not know that virtually all of the major side-effects appear in archaic/poorly formulated ketogenic diets and not in well-formulated versions that are now ubiquitous?


4) Do they not pay attention to the clinical reports of ketosis (nutritional or fasting) greatly helping to get through chemotherapy? And sensitizing the patients to the chemotherapy?


It seems the author of the systematic review put a lot of work into ignoring the literature suggesting the ketogenic diet could be a useful adjunct cancer therapy

Comment URL copied!
Troy Bruun
October 22nd, 2019 at 10:30 pm
Commented on: 191020

Completed on 10-20-19

275-295-315-315-315F(2)-295

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Giuseppe Petrillo
October 22nd, 2019 at 3:52 pm
Commented on: 191020

120-140-150-160-170 kg

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Pedro Molina
October 22nd, 2019 at 12:59 pm
Commented on: 191020

200 lb

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David Smith
October 22nd, 2019 at 2:29 am
Commented on: 191020

275-295-315-325-335

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Matthew Hice
October 21st, 2019 at 10:01 pm
Commented on: 191020

225, 245, 265, 295, 315

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Stacey Thompkins
October 21st, 2019 at 9:56 pm
Commented on: 191020

M/45/6'2"/180#


285-295-305-315-325

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Brian Louchis
October 21st, 2019 at 9:24 pm
Commented on: 191020

225-275-295-305-315(2)

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Amy G
October 21st, 2019 at 8:57 pm
Commented on: 191020

115-115-120(PR)-125(PR, again!)-125. 10# PR, I’ll take it!

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Coastie Nick
October 21st, 2019 at 7:49 pm
Commented on: 191020

275-325-375-395-405

Last time max was 385

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Hank McKibban
October 21st, 2019 at 7:20 pm
Commented on: 191020

275, 309, 330, 340, 352


180816: 275, 305, 325(2), 315, 325(2)

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Matthew Aukstikalnes
October 21st, 2019 at 6:49 pm
Commented on: 191020

275-295-315-345-315 (I tried 365 and it didn't budge)

vs

245-275-295-315-325

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Adam King
October 21st, 2019 at 5:36 pm
Commented on: 191020

Completed 2019-10-21

165-195-205-215-235

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Ariel Cañas
October 21st, 2019 at 4:40 pm
Commented on: 191020

97kg/213lb×3

116kg/255lbx3

121kg/266lbx2

116kg/255lbx3

118kg/260lbx2

I need to work more in this sumo position

Comment URL copied!
Ariel Cañas
October 21st, 2019 at 4:39 pm
Commented on: 191020

97kg/213lb×3

116kg/255lbx3

121kg/266lbx2

116kg/255lbx3

118kg/260lbx2

I need to work more in this sumo position

Comment URL copied!
Brady Ratzlaff
October 21st, 2019 at 4:36 pm
Commented on: 191020

135, 185, 245, 295, 315, 325x3

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Peter Shaw
October 21st, 2019 at 4:09 pm
Commented on: Scaling Professional Training

The simplicity and beauty of Coach Glassman’s training concepts shines through in his business strategy as well.


For the modern CrossFit affiliate, strategies should be implemented to develop new trainers over time instead of shoving them into the fire of the group class environment. Fast tracking new Trainers to group classes is a recipe for poor service with nobody to blame but the Affiliate owner. Strategies for Trainer development can include internship programs or even a job as a personal trainer for the first 3-6 months.


The diagram depicting the pursuit of excellence being rewarded by free markets should be framed in every Affiliate’s office.

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Peter Shaw
October 21st, 2019 at 3:58 pm
Commented on: Need for New Review of Article on Ketogenic Dietary Regimes for Cancer Patients

Thank you for the summary of the comment and review. It seems clear that, through the potential mechanisms alone, the Ketogenic diet deserves further research targeted toward its potential role in cancer treatment.


Important for the Trainer to understand, is that there are many “keto myths” out there that deter the average from trying this nutritional approach as a weight loss intervention. It is clear that these preconceived notions have leaked into the medical world such that even Erickson et al. have doubts about its potential benefits even though they have no experience with the diet’s use in cancer therapy.


Dr. Jim McCarter has some good info here:

https://medium.com/@JPMcCarter/the-top-12-keto-myths-debunked-after-150-000-days-of-patient-care-9502383d4e8c

Comment URL copied!
Morgan Greene
October 21st, 2019 at 2:51 pm
Commented on: 191020

295-315-335-365-385x1

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Jeff Strain
October 21st, 2019 at 1:41 pm
Commented on: 191020

225-225-225-225-225

Was still feeling 20.2 so kept the weight moderate and focused on quality. SLIPS tonight.

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Shawn Hakimi
October 21st, 2019 at 1:26 pm
Commented on: 191020

295-315-330-330-330


Then, SLIPS


Rx'd

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Amedeo Alessio Cerea
October 21st, 2019 at 7:19 am
Commented on: 191020

110-120-130-140-150 kg

Slips 15’

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Jim Rix
October 21st, 2019 at 2:48 am
Commented on: 191020

265-275-285-295-305(pr)

Took all my weights, including my fractional plates!

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Nicole Deaver
October 21st, 2019 at 1:48 pm

Nice PR Jim! Looks like I’m not the only one needing more plates!

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Claire Fiddian-Green
October 20th, 2019 at 11:36 pm
Commented on: 191020

145 lb., 165, 185, 205, 225

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Matthew Letarte
October 20th, 2019 at 11:17 pm
Commented on: 191020

185-225-245-275-295

Could have definitely pushed it higher, but I never do SDLs so just kept it light. Did 10 x thrusters w/ 25# DB and 10 DUs or 25 SUs between sets, I'm doing SLIPS tonight as a stretch

Comment URL copied!
Eric O'Connor
October 20th, 2019 at 11:07 pm
Commented on: 191020

I'm always interested to see which deadlift variation is stronger for my athletes: conventional or sumo. Here are some thoughts on this one:

Sumo Deadlifts: As with most heavy days, the majority of my athletes will attempt this workout as written and utilize loads that allow for sound mechanics. Ideally, all work sets will be above 80-85% of the heaviest load lifted for the day. If my experienced athletes are feeling up to it, they will be coached to achieve near-max loads for 3 reps on the final sets.

For less experienced athletes, I will manage the loads so that they are lifting heavy loads relative to their capacity, but always a few reps left in the tank. A rep-scheme modification will only be used if a special situation presents itself.

For athletes that cannot maintain a safe position when pulling loads from the floor, I will consider having them perform the sumo deadlifts with the load elevated on blocks or plates and have them complete very light-loaded or unloaded full range of motion deadlifts between sets.

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Jim Rix
October 21st, 2019 at 2:52 am

Eric, I'd assume sumos would normally lead to a heavier weight, since the range of motion is shorter, as long as the grip holds out on the smooth part of the bar.

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Leyton Summerlin
October 20th, 2019 at 10:57 pm
Commented on: 191020

RX

225-255-255-275-295

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Jeffrey Howard
October 20th, 2019 at 9:51 pm
Commented on: 191020

225-255-275-295-315

Then,

30s of L/R Front/Back Scale

Accumulate: 2min-1min-30s of Tucked L-sit on bench/Handstand (11:30)

30s of Plank, L/R Side Plank, Reverse Plank

2min Seated Pike Stretch

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Matt Zero
October 20th, 2019 at 9:41 pm
Commented on: The Sumo Deadlift

205/245/275/315/335

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kevin robinson
October 20th, 2019 at 9:20 pm
Commented on: 191020

225

235

250

260

275

Comment URL copied!
Tripp Starling
October 20th, 2019 at 9:01 pm
Commented on: 191020

Today: 205-225-245-255-255#


Compare to: 185-215-225-235-245 lbs


SLIPS ✅

Comment URL copied!
Steve Day
October 20th, 2019 at 8:27 pm
Commented on: 191020

205, 225, 235, 255, 265

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Clay Simmonds
October 20th, 2019 at 8:16 pm
Commented on: 191020

275-315-315-325-335 . Haven’t done these for a long time! Still so sore from 20.2.

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Jessica Mullins
October 20th, 2019 at 8:05 pm
Commented on: 191020

Then 1000m row in 5:48 i don't know if that's good or not lol

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Jessica Mullins
October 20th, 2019 at 8:04 pm
Commented on: 191020

65-85-95-115-135

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Js Smith
October 20th, 2019 at 7:56 pm
Commented on: 191020

65|85|105|135|155

Scaled to 20 min of S,P (alternating from forearms & knuckles),S

Felt good after last week’s debacle. Hopefully this week will be better.

Comment URL copied!
Nicole Deaver
October 20th, 2019 at 7:47 pm
Commented on: 191020

135/185/205/215/220(PR)


Compare to: 155/185/195/200/205/210PR /215(f)


I’ll take a new 10# PR for the day!

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Js Smith
October 20th, 2019 at 7:57 pm

Congratulations!!! 🎉

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Claire Fiddian-Green
October 21st, 2019 at 1:12 am

Nice!

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Jim Rix
October 21st, 2019 at 2:49 am

Nice job!

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Blas Raventos
October 20th, 2019 at 7:28 pm
Commented on: 191020

135x3

225x3

315x3

405x3

475x3 Pr!


Dead stop every time

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Js Smith
October 20th, 2019 at 7:58 pm

Congrats

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Nicole Deaver
October 21st, 2019 at 1:49 pm

Congratulations on that PR!

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Sebastien Fitzpatrick
October 20th, 2019 at 3:37 pm
Commented on: 191020

Comments seem to mostly be back in order. The app still doesn’t work, and that’s where I usually post.


180814:

335 - 365 - 375 - 385 - 395lbs


Today:

455 - 455 - 455 - 455 - 475lbs

Comment URL copied!
Jeffrey Howard
October 20th, 2019 at 7:40 pm

Nice!

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Js Smith
October 20th, 2019 at 7:58 pm

Wow!! Nice improvement

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Jim Rix
October 21st, 2019 at 2:49 am

Fantastic improvement!

Comment URL copied!
Nicole Deaver
October 21st, 2019 at 1:47 pm

Wow awesome work!

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Shane Azizi
October 20th, 2019 at 2:21 pm
Commented on: 191020

255, 275, 295, 315, 325, 335 (kind of regriped the left hand on the last rep) Rx

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Russell Albrycht
October 20th, 2019 at 1:50 pm
Commented on: 191020

135/155/175/205/225

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Hussein Hijazi
October 20th, 2019 at 12:54 pm
Commented on: 191020

90kg-100kg-105kg-105kg-110

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Sam Meixell
October 20th, 2019 at 11:54 am
Commented on: 191020

95-105-115-125-125

Comment URL copied!
Hendrik Bünzen
October 20th, 2019 at 8:47 am
Commented on: 191020

140-150-155-160-162 kg

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Chris Sinagoga
October 20th, 2019 at 4:21 am
Commented on: 191020

Champions Club Scaling Notes


RANT:

College Football is such a tease. I am drained.


FIRST TIME WITH CROSSFIT VERSION: as is. Use the same stance as your regular squat stance.


GROUP VERSION: as is. Couple with L-sits in between. We've seen a good correlation in our deadlift numbers and our extended L-sit time


I SHOULD TRY THIS AS RX'D IF: I am feeling like doing a max effort day. Sumo deadlifts are a great way for stiff people to get into that deadlift position without their back rounding.


INJURY VERSION:

Pick one of the SLIPS and spend 20 minutes on that alone


WARMUP

Squat

Jump rope

Pull-up

Push-up

Kb swing


GENERAL FEAR LEVEL: 3

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Zdb Crossfit
October 20th, 2019 at 2:49 am
Commented on: Need for New Review of Article on Ketogenic Dietary Regimes for Cancer Patients

Per Seyfried, D'Agostino, McLellan, Christofferson and others, apparently prostate cancer is one of the few that respond badly to keto. Besides that, all authors I have found with authority and experience on the subject point to recent evidence that calorie restriction, intermittent and sometimes more than intermittent fasting are invaluable additions to therapy. In particular, fasting two days and on the day of chemo reduces side effects and improves outcomes radically. Breaking the fast the next day seems best.

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Paul Schneider
January 5th, 2021 at 6:30 am

Is this also true of strict very low carb carnivore diet?

(edited)
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Juan Acevedo
October 20th, 2019 at 1:14 am
Commented on: 191020

INTENDED STIMULUS

.

Heavy Day! You might still be feeling 20.2. It was fun but rough. Today is a day for a proper, longer warm-up. Make sure you are sweaty, and your heart rate is high before getting to the barbell. If the sumo deadlift is not how you traditionally pull weight from the ground, then take more time than you would typically to build up to your working sets. If you need a refresher on technique, google Stefi Cohen Deadlift tips. There are several videos. They are all instrumental. Once you are feeling good and ready to go, give that barbell hell. Today let the mechanics dictate what you do. If the bar is moving well keep building if 20.2 is lingering, then get five heavy sets and move forward to your SLIPS practice. Athletes new to the sumo deadlift can use some of our drills to develop the movement.



SUMO PRACTICE

4 SuperSets

9 Sumo Stance Good Mornings

6 Sumo Box Deadlifts / Seated Deadlifts*

3 Sumo Box Squats



then



3 Sets

9 Sumo Seated Deadlifts to standing*



*Check "The Seated Deadlift" video by Louie Simmons. Link in Bio!



then spend 10 minutes practicing sets of 5 sumo deadlifts, add load only for feedback.



TABATA SLIPS

Set up your time to hold 40 tabata intervals. This will exactly 20 minutes. Cycle through your SLIPS sequence in this order

▶ Back Scale Right Leg

▶ L-Sit

▶ Back Scale Left Leg

▶ Plank

▶ Front Scale Right Leg

▶ Handstand Hold Facing the wall

▶ Front Scale Left Leg

▶ Handstand Facing away from the wall



You will get 5 rounds and one hell of a workout. It is a good challenge! ENJOY!


Comment URL copied!
Juan Acevedo
October 20th, 2019 at 2:54 pm

The Seated Deadlift reference is here: https://www.westside-barbell.com/blogs/july-2017-articles/the-seated-deadlift

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Juan Acevedo
October 20th, 2019 at 2:55 pm

Cohen's video: https://www.youtube.com/watch?v=z08-vh5t54Q

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Christian Rhea
October 21st, 2019 at 10:59 pm

Love the SLiPS recs! Always great advice - thanks Juan

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Bryan Rosen
October 20th, 2019 at 12:39 am
Commented on: 191020

Warm-up for 191020:

GENERAL WARM-UP


2 rounds of:

1-minute of rowing

10 air squats with a band around the knees

20 band pull-aparts

30-second wide-stance squat hold


SPECIFIC WARM-UP


With an empty barbell, perform:

5 Back squats

5 Conventional deadlifts

Then,

Using light bumper plates, perform:

5 sumo deadlifts from the floor to the knees

5 top-half sumo deadlifts

10 sumo deadlifts


Build-up

Build up to first working set by doing 4 sets of 3 reps, increasing in load each set. The first working set should be approximately 80% of 1RM.

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Kurt Hunt
October 20th, 2019 at 3:12 pm

Bryan, I really enjoy your warm-ups and find them incredibly helpful in my routine. Thanks for taking the time and saving me some.

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Jeff Strain
October 21st, 2019 at 1:39 pm

Echo what Kurt said above. Greatly appreciate the warm ups and I use them daily.

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Joe Gleason
October 25th, 2019 at 10:46 pm

I just wanted to say THANK YOU for posting these warmups. They make a HUGE difference for me in each WOD. Not sure who you are, but know you’re making a difference for others.

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Steven Thunander
October 20th, 2019 at 12:07 am
Commented on: 191020

Globo scale: for most this is as rxed. The same rule for conventional deadlifts apply here. If your gym owner hates noise, use pads under the plates. If you don't have a barbell but you have a Smith machine, do Sumo deadlifts in the Smith (not ideal but you have to do with what you got). If you have dumbbells only do AMRAP sets of sumo deadlifts with two dumbbells, AHAP with good form.

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