CrossFit | 200306
Friday

200306

Workout of the Day

68

Complete as many rounds as possible in 20 minutes of:

30 dumbbell power cleans
20 dips
100 double-unders

♀ 35-lb. DBs ♂ 50-lb. DBs

Post rounds completed to comments.

The Role of Skeletal Muscle Insulin Resistance in the Pathogenesis of the Metabolic Syndrome

8

A small 2007 study indicates defects in the insulin sensitivity of skeletal muscle play a major role in the development of the metabolic syndrome, suggesting interventions to maintain and improve the ability of muscle cells to take up glucose in response to insulin, including exercise, may play a particularly important role in the prevention and/or amelioration of the metabolic syndrome.

Read MoreThe Role of Skeletal Muscle Insulin Resistance in the Pathogenesis of the Metabolic Syndrome

Comments on 200306

76 Comments

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Kury Akin
July 7th, 2020 at 12:50 pm
Commented on: 200306

3R+28r. PC@30kg BB, ring dips (16 strict R1, 20 with some mini kips R2/3), 100 DU

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Manchild Manchild
June 29th, 2020 at 4:46 pm
Commented on: 200306

subbed AMRAP 20 of burpee tuck-jumps


115

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Clint Michael
April 2nd, 2020 at 10:36 pm
Commented on: 200306

2 rounds plus 10 reps

Rx’d

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Nate Gordon
April 2nd, 2020 at 7:24 pm
Commented on: 200306

2 + 5 power cleans

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Giuseppe Petrillo
March 28th, 2020 at 11:14 am
Commented on: 200306

3 rounds with barbell 45kg

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Jeff Chalfant
March 27th, 2020 at 9:05 pm
Commented on: 200306

353 reps rxd. Broke cleans 10-8-7-5 each round. Strict bar dips.




185/40/69”

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Cy Azizi
March 20th, 2020 at 4:35 pm
Commented on: 200306

2 rounds. 200 singleunders

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Jeffrey Howard
March 15th, 2020 at 12:14 am
Commented on: 200306

3+17 Rx

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Mike Scott
March 14th, 2020 at 3:21 am
Commented on: 200306

2 rds exactly - scaled to 30 35#DB power cleans, 20 kipping rings dips and 50 DU (planned on 100/rd but had so many misses in rd 1 decided to cut it to 50)

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Chase Hiland
March 12th, 2020 at 10:59 pm
Commented on: 200306

M/35/5'10"/190


Rx'd 3 rounds + 13 reps

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Morgan Greene
March 12th, 2020 at 6:31 pm
Commented on: 200306

2 rds + 13 dips

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Joseph Alaimo
March 11th, 2020 at 5:24 pm
Commented on: 200306

3 rounds + 14 power clean (rx)

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Adam Pequignot
March 10th, 2020 at 10:27 pm
Commented on: 200306

40/M/140lbs


30#DBs Hang Cleans (scaled for knee pain)

20 Strict Dips

100 DUs

4 + 20

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Matt Gerrelts
March 10th, 2020 at 2:37 pm
Commented on: 200306

3 rounds + 15 reps RX

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Christian Simpson
March 10th, 2020 at 9:59 am
Commented on: 200306

Sc 45# DB, SUx2


2rounds + 30/20/14

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Shane Azizi
March 9th, 2020 at 9:35 pm
Commented on: 200306

2 rounds + 10 dumbbell power cleans. Rx

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Bob Cieszkowski
March 9th, 2020 at 11:53 am
Commented on: 200306

30@35#

20 bar dips

100 DUs

2 rounds


Crushed me. Haven’t felt this awful in a while.

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Terence Kealey
March 8th, 2020 at 9:32 pm
Commented on: The Role of Skeletal Muscle Insulin Resistance in the Pathogenesis of the Metabolic Syndrome

Gerald Shulman’s group have done good work in identifying otherwise healthy young people who seem to have isolated skeletal muscle insulin resistance and who demonstrate biochemical features that might well predispose to type 2 diabetes, but I couldn’t find in this paper evidence that the subjects with skeletal muscle insulin resistance had family histories of type 2 DM. Have i missed it?

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Nathan Jenkins
March 10th, 2020 at 1:57 am

Dr. Kealey, I don't believe family Hx of T2D was part of the study's design. My read is consistent with yours.

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Shane Vandekerkhof
March 8th, 2020 at 9:29 pm
Commented on: 200306

2+21 Rx

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Lyle Jennings
March 8th, 2020 at 7:06 pm
Commented on: 200306

Row 5k 20:45 then 3rounds plus 26 power cleans. Subbed for 35lb dumbbells, air squats instead of dips, rx on Double unders

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Viktor Wachtler
March 8th, 2020 at 4:39 pm
Commented on: 200306

First I did some KB work: 3 rounds of 3-rung ladders of double presses with 20kg bells & long cycles with 24kg bells

Subbed to 20kg kettlebell dead cleans.

DUs were the troublesome area.

2 rounds+20 cleans

43/1.78m/77kg

(edited)
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Mja 204
March 8th, 2020 at 1:42 pm
Commented on: 200306

M / 172cm / 80kg / 35


This one was a real mental challenge. 1st set of DB cleans had to be completed broken and I was in a hole from there on. Session Rx'd


3 rounds + 18 reps DB cleans

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Jade Teasdale
March 8th, 2020 at 12:56 am
Commented on: 200306

2 rounds RX

DUs were the limiting factor! ☹️ I’m not going to lie...very testing to my character! 🤣

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Jade Teasdale
March 8th, 2020 at 12:58 am

Want to know who someone really is...make them do DUs with you. 🤣

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Alex Pham
March 7th, 2020 at 9:47 pm
Commented on: 200306

2 rds + 90 DU

35# dumbbells

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Giancarlo Ibarguengoitia
March 7th, 2020 at 5:33 pm
Commented on: 200306

20 min amrap

30 hang power clean (50lb)

20 Ring dips

100 DU


Total: 3 rds + 20 hang power clean


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Claire Fiddian-Green
March 7th, 2020 at 3:32 pm
Commented on: 200306

3 rounds but ran clock a bit longer for double unders work.

35# dumbbells Rx

Strict matador bar dips

Double Unders: Round 1: 30 DU + 140 SU. Rd 2: 35 DU + 130 SU. Rd 3: 100 SU + 10 DU + 80 SU.

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Jim McCary
March 7th, 2020 at 3:12 am
Commented on: 200306

2 rounds + 75 DUs


45# DBs, ring dips (apx 2/3rds of reps with band), DUs in 20-25 rep increments


m/39/6’2”/208

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Steven Odom
March 7th, 2020 at 2:15 am
Commented on: 200306

Rx’ed

=3 rounds in 17:57

I had to stop due to a back strain I have been dealing with that came back in set 3 rep 25. I completed round three and called it quits to avoid further injury.

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Matthew Letarte
March 7th, 2020 at 1:58 am
Commented on: 200306

RX, 206 reps (1 Rd + 30+ 20 + 6)

Strict ring dips. Double unders held me back, still can't string together more than 10-15, less under fatigue.

(edited)
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Tripp Starling
March 7th, 2020 at 12:17 am
Commented on: 200306

35# dumbbells

ring dips

double unders

2 rounds+30+20+50


Jackie:

15# dumbbells

20 push-ups

100 singles

4 + 26

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James W Bobo II
March 7th, 2020 at 12:11 am
Commented on: 200306

M/36/167


3 complete rounds


Scaled to 40 lb dumbbells. Everything else as rx’d

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Emily Kaplan
March 6th, 2020 at 11:33 pm
Commented on: The Role of Skeletal Muscle Insulin Resistance in the Pathogenesis of the Metabolic Syndrome

This is another example of why the calorie paradigm is flawed: “As shown here, muscular insulin resistance — observed prior to any defects in overall adiposity or inflammation — leads to a greater share of consumed calories being directed toward triglyceride production and a smaller share toward glycogen storage, even when identical meals are consumed.”


I’m also struck by the connection here to the recent study (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6351883/) looking at metformin’s negative effect on exercise. While these studies are looking at different variables they are both considering how insulin sensitivity impacts the positive effects of exercise on muscle adaptation and thus overall health. The Metformin study’s lead author theorizes that it starts with the mitochondria.


I interview Adam Konopka, the lead author on this study and here’s an excerpt from our discussion.


Adam Konopka: Yes. So what you see in the skeletal muscle, maybe slightly different than what you would see in adipose tissue, or even perhaps the liver. Now, the thought process is that metformin has, at least in cell culture and animals, has been shown to actually lower mitochondrial function. It actually inhibits complex one, which is the first complex of the electron transport chain in the mitochondria. And so the thought is that it actually creates almost this kind of energetic stress. So if we’re inhibiting the mitochondria, we can’t produce maybe as much ATP or energy for our body to use. And by doing so we’re actually stimulating glucose uptake into the muscle because the muscle is almost, I don’t want to say starving, but it’s craving more fuel because we’re not producing as much ATP. And so that could be a good thing when you’re talking about a diabetic. But when we’re talking about exercise adaptations, if we’re inhibiting the mitochondria, our data would suggest that is actually why we are likely preventing some of these whole body adaptations. Our data show that at baseline mitochondrial function is highly correlated to insulin sensitivity. And then we also show after exercise training that there is a correlation with the change in mitochondrial function to the change in whole body insulin sensitivity.”


Here he is discussing the results of the intervention group that completed a 12 week exercise regime while taking metformin. The results surprised everyone.


Adam Konopka: “So the VO2 max, they did not improve as much and the insulin sensitivity, they did not improve at all. Yeah. And so these two factors are key in predicting mortality and morbidity. And so if metformin is preventing or attenuating the improvements in these physiological function, these physiological outcomes, that kind of raises some concerns if metformin should be prescribed to everyone for extending health span.


Elsewhere in the interview, he explains: “there’s a strong adaptation at the level of the skeletal muscle. And so you would expect a lot of improvements in different metabolic adaptations. At the level of the skeletal muscle where metformin’s primary tissue target is the liver. So you would think if you combine those two together, you would see adaptations at the level of skeletal muscle with exercise and then you get even better benefit with metformin by it’s targeting the liver. Both are involved with glucose regulation and insulin sensitivity. However, we didn’t see that. We actually saw that metformin completely blunted and prevented the improvement in insulin sensitivity, as measured by the oral glucose tolerance test. Although this is, I think this has grabbed a lot of people’s attention, there is precedent in the literature that other people have found this phenomenon as well.”

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Nathan Jenkins
March 10th, 2020 at 2:04 am

Emily, you mention this was an excerpt. Can we read the full interview somewhere?


The 2007 Shulman paper and the newer Konopka et al. paper are very important contributions and both need to be read by the audience of CrossFit.com. I'll point out that in our previous work, we found that the combination of exercise and metformin therapy lead to the most favorable postprandial glucose profile as measured by continuous glucose monitoring. https://www.ncbi.nlm.nih.gov/pubmed/28522762


Now, a few things warrant mentioning: Konopka et al. were looking at long term adaptations, whereas we assessed only acute responses. Moreover, in our study, we used a carbohydrate test meal to make the (subtle, or not so subtle, depending on your perspective) point that the mainstream dietary guidelines for T2D produced a ridiculous PPG response. Our data show that the best damage control is indeed the combination of walking exercise and metformin, in the acute setting at least. But, it would be better to avoid the glucose bolus altogether.

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Tyler Hass
March 12th, 2020 at 12:03 am

Nathan, I found the full interview here: https://empoweredhealthshow.com/metformin-cindi-morshead-adam-konopka/


And thanks for sharing your study, btw.

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Emily Kaplan
March 15th, 2020 at 4:36 pm

Hi Nathan - You can listen to the interview and view the full transcript on Empowered Health. I'm excited to look at your study too. Thanks for sharing. I do not think we really understand the mechanisms of action with regards to Metformin, and if you listen to that episode you'll hear the findings of Cindi Morshead who almost accidentally realized Metformin impacts females mice in positive ways that male mice do not benefit from which regards to brain injury. This is an incredible finding because it suggests there's a interplay between estrogen or other female hormones and the drug that heightens the benefits. Menopausal mice and male mice didn't see the effect. Thanks, Em

here's a bit from Morshead:

"it turns out that we were able to show that the STEM cells in an adult female brain are still responsive to metformin. They still can expand in number and promote differentiation into neural phenotype, into neural cells in a female brain, but they don’t expand a number in a male brain, so they’re non-responsive in the male brain. This is adults now. So you know, we were able to then take it one step further and go, maybe this is about the STEM cells and if it’s about the STEM cells, why doesn’t metformin activate male and female equally? Are the STEM cells different or is the environment of the brain different? And Rebecca was able to show that it’s actually the environment of the brain. The hormones in the female are able to modify the environment around a STEM cell to make them responsive to metformin and males, who do not have the female sex hormones obviously, they are non-responsive to the metformin. So the STEM cells themselves at the same in males and females, but the environment due to sex hormones is different and males cannot respond to the drug."

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John Rossetti
March 6th, 2020 at 11:17 pm
Commented on: 200306

55 YOM 5’6” 215.1


scalled


AMRAP 20 min

35 Lb DB Power Cleans x 30

20 assisted Dips -36lbs

200 single unders


2 Rounds + 30 DB Cleans + 8 assisted dips



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John Rodrigues
March 6th, 2020 at 9:39 pm
Commented on: 200306

30 dumbbell power cleans with 30lbs each hands

20 dips

Scale 100 single-unders UNBROKEN

3 rounds plus 30 power cleans and 20 dips

(edited)
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Coastie Nick
March 6th, 2020 at 9:38 pm
Commented on: 200306

Rx’d

2 rds + 30 DBPC + 20 dips + 10 DUs

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Nicole Deaver
March 6th, 2020 at 9:03 pm
Commented on: 200306

3 Rds +50 reps


Rd 1 35#, the rest 30#

Dips btwn stools

200 SU

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Hank McKibban
March 6th, 2020 at 8:14 pm
Commented on: 200306

3rds+45 (35#)

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Matthew Aukstikalnes
March 6th, 2020 at 7:50 pm
Commented on: 200306

2 rounds plus 30 plus 4

RX. Ouch shoulders is right!

(edited)
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Andrea Ferendeles
March 6th, 2020 at 7:44 pm
Commented on: 200306

2 rounds + 20 dips rx

(edited)
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Kevin Marshall
March 6th, 2020 at 7:10 pm
Commented on: 200306

Rx 3+8 db cleanshoky smoke show batman those cleans were nasty

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Charlie Pokorny
March 6th, 2020 at 7:10 pm
Commented on: 200306

2 rounds + 29 DU = 379 reps Rx

Strict ring dips - that was the easiest part for me.

Hard to keep moving on those DB cleans.

m/51/5'11"/200#

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Dave DeCoste
March 6th, 2020 at 6:10 pm
Commented on: 200306

3 rounds + 35 reps = 485 total reps


Did ring dips, all else Rx.

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Anton Gross
March 6th, 2020 at 5:39 pm
Commented on: 200306

M/ 46 /136 lbs/ 5'-6"

I decided to use a slightly lighter DB. I used 45 lb DBs. As Rx for the rest.

Completed 3 rounds plus 20 cleans.

Next time the goal will be getting into or finishing the Dips.

For me, high rep Oly type work is exhausting. I did like the workout a lot. It was taxing and still properly reped out to allow you to keep moving well throughout. I was surprised that I went faster than I thought on my cleans, but slower on my DUs. I am good with the rope but I was taxed and winded and typically broke the DUs into 60 & 40.

Just a couple days ago I did a post workout of 3  rounds of AMRAP of DUs in a minute with a couple minutes break inbetween each one. On the first I got 104, then 115, then 124. If I don't trip up it's easy to bang out over 100 in a minute. This workout got me winded so I decided to break up the DUs so I would not take much of a break getting into the cleans.

For me, using 45s was the right choice. I picked up 35s and they were too light but I warmed up with 45s and thought if I went heavier it might make me break up my sets too much and lose the intended stimulus of continuous movement.

Good workout. Looking to do this again when it's warmer out, outside in my yard.

Anton

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Steve Day
March 6th, 2020 at 5:15 pm
Commented on: 200306

Scaled to 40 lb DB cleans


3 rounds + 7 cleans

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Steve Day
March 9th, 2020 at 6:09 pm

Rachel:

15 in AMRAP

15 Dumbbell cleans - 10 lb DBs

12 assisted ring dips

200 meter row


4 rounds

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Evan Saber
March 6th, 2020 at 4:52 pm
Commented on: 200306

3 rounds + 4 reps RX

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Evan Saber
March 6th, 2020 at 7:17 pm

After I did


1-1-1-1-1 clean and jerk

255

275

295

315 (f)

305 (cleaned but missed the jerk)

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Antoine Vial
March 6th, 2020 at 3:10 pm
Commented on: 200306

318

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Michael Arko
March 6th, 2020 at 2:53 pm
Commented on: 200306

36lbs dumbbells

2 rounds + 30 PC + 9 dips

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Jim Rix
March 6th, 2020 at 2:28 pm
Commented on: 200306

35# DBs, ring dips, and 200 SUs

3 rounds + 18 PCs


57/5’8”/160

(edited)
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Lincoln Kerger
March 6th, 2020 at 2:23 pm
Commented on: 200306

M/42/190#


2 rnds + 23 PC

Scaled to 35# db all else prescribed


Can you say “ouch”. Very humbling, great WOD!


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Eric O'Connor
March 6th, 2020 at 1:30 pm
Commented on: 200306

This workout may be 20 minutes long, but don’t expect a ton of rounds to be completed. I think that shooting for 4+ rounds is a nice goal while having all athletes perform a variation that allows them to achieve 3+ rounds is very realistic. Here are some scaling thoughts:


Dumbbell Power Cleans: The reps per round is pretty high, especially when you consider the moderate loading prescription. I expect a good chunk of time to be spent here. For experienced athletes that cannot complete multiple efforts of 10+ reps consecutively, I will consider scaling the load to allow them to do so. For those that are new or need a reduction in overall volume, I will reduce the reps alongside the load. It can be very difficult for athletes to achieve a neutral spine when pulling the dumbbells from the floor with this movement. For athletes that cannot achieve the correct set-up position I may have them perform a hang power clean. 


Dips- I take this to mean that these dips are done on a set of parallel bars and not rings. 20 reps per round can be achieved by many experienced athletes. For those that cannot complete 20 reps in 2-3 sets or less, I may scale the reps per round based on their ability level while performing the movement unassisted. For those that cannot perform dips, I will have them perform a band-assisted dip or a dip variation with feet on the ground and in front of the body. Along the movement modifications I may reduce the reps as well. 


Double-unders- The volume of reps that will be accumulated is high and the 100 reps per round is also very difficult. High-level athletes should not take longer than 75-90 seconds to complete any of the rounds. For athletes that have experience with this movement, but lack consistency, my first option will be to have them complete 1:30 of double-under attempts each round. For athletes that are new or de-conditioned, I will have them complete single-unders. If single-unders are very easy I may have them complete 1.5x the reps on each round.

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John Clarke
March 6th, 2020 at 1:20 pm
Commented on: 200306

2 rounds + PC, dips & 25 DU


40 lb dumbbells

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Rebecca Gussiaas
March 6th, 2020 at 12:19 pm
Commented on: 200306

scaled to 25# dumbell

no rings, so did dips on the dip stand with a band

100 single unders


3 full rounds plus 44 reps

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matthew moore
March 6th, 2020 at 11:41 am
Commented on: 200306

3rds 1 rep 40#

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Mike Andridge
March 6th, 2020 at 11:23 am
Commented on: 200306

Scaled to 35# kb pc

else as rx

2 rnds plus 17 pc's

m/50/175

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Jim Rix
March 6th, 2020 at 2:30 pm

Mike, I must have missed it...welcome to your 5th decade!

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Mike Andridge
March 6th, 2020 at 2:59 pm

Thanks Jim!

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Stacey Thompkins
March 6th, 2020 at 10:44 am
Commented on: 200306

M/45/6'2"/185#


Women's rx'd

3 rds + 30 + 20 + 55

Was hoping for 4 rds but was humbled on DU's a move in which I'm pretty efficient at...not today though

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Antonio Albano
March 6th, 2020 at 10:18 am
Commented on: 200306

Armap 20 min

30 db Power clean 35 LB

20 dip

10 Cal bike

3 round + 15 pc

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Antonio Albano
March 6th, 2020 at 10:17 am
Commented on: 200306

20 min AMRAP

30 dumbell Power clean 35 LB

20 parallette dips

10 Cal bike

3 rounds+ 15 Power clean

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Dyon Torrell
March 6th, 2020 at 6:49 am
Commented on: 200306

4 rounds and 7 power cleans RX

So 607 reps

I did strict ring dips though.

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QiHui Xing
March 6th, 2020 at 3:28 am
Commented on: 200306
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Chris Sinagoga
March 6th, 2020 at 2:56 am
Commented on: 200306

Champions Club Scaling Notes


RANT

Man I was just not feeling it today, plain and simple. I think I did like 3 rounds, messed up on a ton of double unders, scaled down to 20 lbs. in dumbbell cleans and still did 3 sets. Dips were straight. So as I was going I was thinking about stopping and hitting it again later, or scaling even more to singles instead of doubles and box jumps instead of cleans, just so I could try for a little more intensity. But this was an occasion that I wanted to allow myself to struggle. Physiologically I don't think I accomplished much, but it makes me feel a little more empathetic when someone I'm coaching has one of those kind of days as well. If I was still playing basketball for a team, or competing in another sport, definitely cut the workout short after the first 10 double unders took 2 sets; just rest and maybe come back to it another day. As a coach now, I'm glad I finished it.


PURPOSE

I know shoulder fatigue is probably second or third on the priority list for whoever made this workout, but man mine were smoked. I would probably say overall the purpose is to give two moves a lot of reps (db cleans and dips) that don't usually, and see how that fatigues out jump ropes.


NEW TO CROSSFIT SCALE

As is, scale to singles and push-ups if needed.


TRAINING SCALE

Scale so jump rope accuracy is not a factor, and dumbbell timing is not a factor


PRACTICE SCALE

As is, extend to 25-30 minutes if not good in the movements. Dips might be cut down a bit though.


INJURY SCALE

Pick one monostructural movement and one movement with dumbbell(s). Hit an APRAP in 20 of those.


GROUP SCALE

Just rope space is always tricky, but first thought that comes to mind is sub push-ups on dumbbells for dips and space should be saved quite a bit.


WARMUP

Kb swing

Squat

Pull-up

Handstand

Ring hold


GENERAL FEAR LEVEL: 6

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Jeff Strain
March 6th, 2020 at 12:24 pm

Shoulder fatigue...you can say that again. Ouch.

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Matthew Letarte
March 6th, 2020 at 3:43 pm

You don't get to choose what, when, where, and how you feel when you have to perform. Doing a workout at your worst is a pretty realistic scenario for dealing with a real-life emergency in that you're probably not well rested, psychologically primed, etc. This is one of the things I value the most about doing the daily CrossFit WOD. The other thing is how I would have considered myself to be "extremely fit" before I started - LOL

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Chris Sinagoga
March 9th, 2020 at 3:41 am

Just wait until you become "extremely fit" - or even "pretty freaking fit" - by CrossFit standards. That's when it really starts to suck!

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Katina Thornton
March 6th, 2020 at 2:15 am
Commented on: The Role of Skeletal Muscle Insulin Resistance in the Pathogenesis of the Metabolic Syndrome

I think we can predict the problem with carb-loading. Now, what I would really love is to compare continuous glucose monitor (cgm) daily graphs in all these study participants.

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Robert Oh
March 9th, 2020 at 10:04 am

I second that. It is interesting to note that normal glucose excursions were 140 post prandial. I’m thinking that is not physiologically normal and we should strive for under 140 and maybe even under 120. Even those insulin levels appear high and consistent with krafts definition of insulin resistance - even in the ones labeled normal

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Steven Thunander
March 6th, 2020 at 1:49 am
Commented on: 200306

Globo scale: For dips if you don't have dip bars sub 12 ring/TRX dips, 30 triceps dips from a bench or box, or 30 good form pushups. Double unders sub 200 single unders, 100 jump double taps, or 100 lateral jumps over the dumbbell.

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Bryan Rosen
March 6th, 2020 at 1:03 am
Commented on: 200306

GENERAL WARM-UP


AMRAP 10:

1:00 of single-unders*

10 kip swings

10 push-ups to side-plank

10 kettlebell swings

10 PVC overhead squats

30-seconds of Samson, per side

 *Others rounds: 30-seconds of double-unders or practice.


SPECIFIC WARM-UP


Dip

2 sets of: 10-second support hold + 3-second negative + 3-second hold in bottom of dip (*scale to feet on the ground)

10 jumping dips

5 strict rips


Dumbbell power clean

Perform 2 rounds of the following progression. Use a pair of light dumbbells the first, and the intended workout weight in the second.


5 Deadlifts

5 Deadlift + shrug

5 Hang muscle-clean

5 Hang power clean

5 Power clean


Practice

3 DB power cleans

2 dips

10 double-unders

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