CrossFit | 200503
Sunday

200503

Workout of the Day

70

Practice SLIPS for 20 minutes.

Clean and jerk 5-5-5-5-5-5-5 reps

If at home, modify with dumbbells, jugs, or other heavy objects. Post loads to comments.

Waterlogged

24
Waterlogged
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“Health authorities in recent years have linked consumption of added sugars to heart disease, Type 2 diabetes and obesity and warned Americans to cut their intake. Yet according to some experts, companies routinely market beverages, breakfast cereals, snack bars and other foods as lightly sweetened, heart healthy or nutritious despite containing significant amounts of sugar.”

Read the article Are Foods Labeled ‘Low Sugar’ Misleading Consumers?

Comments on 200503

99 Comments

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Tim McManemy
June 26th, 2021 at 11:03 am
Commented on: 200503

95-105-115-125-x-x-x (lbs)

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Cesar Andreotti
June 25th, 2021 at 10:13 pm
Commented on: Waterlogged

Waterlogged by Timothy Noakes is a book based on the approach to excessive intake of fluids for hydration, "Drink when you're thirsty" in other words, listen to your body, contradicting the myths about hydration and dehydration that we are used to following.

We live in a society where the culture imposed since we were born, is that an individual normally must drink X amount of fluid per day, if that individual is an athlete, this amount tends to increase, in Waterlogged by Noakes, this Timothy paradigm is controversial. After all, we are evolved beings and we tend to adapt according to environmental changes as well as resistance exercises, whether in hot or cold conditions.

Another view that we noticed is the relation to the electrolyte disturbance (serum sodium disturbance) whether it is hypernatremia or hyponatremia. If hypernatremia is due to dehydration due to difficulty in accessing water or renal or extra-renal losses, hyponatremia is the reduction in plasma sodium concentration due to excess water in relation to the solute. Before, athletes were instructed to drink significant amounts of water during exercise, which could lead to hyponatremia. We are constantly being taught to drink more water. However, drinking more water is not always better.

On the other hand, in contrast, the media relentlessly manipulates the concept of ingesting liquids rich in sodium, such as Gatorade and other sports drinks, ensuring deeper hydration, a marketing ploy for the profit of the industries.

The concept of hydrating or dying, which generates so much controversy, where the athlete needs to be at the forefront of dehydration, as if their body were to become a water storage container, since this one when feeling exhausted during an endurance test, could take advantage of this storage and exceed the limit of your body, this is the question that Dr. Noakes gives us, when trying to exceed the limit of your body, it collapses, which would be to serve as a steppe for dehydration, it ends up affecting in hyponatremia, which can cause permanent damage or even death.

"Drink when you're thirsty" is simple, easy and of enormous value

As a CrossFit Coach, receiving this information makes us more aware of our athletes and the type of training we expose them to, depending on intensity, time and endurance, and guide you on their hydration.

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Trevor Gibson
February 7th, 2021 at 3:27 pm
Commented on: Waterlogged

I can remember my devotion to the idea of drinking lots of water from high school sports through endurance efforts in college. Carrying a water bottle from class to class and drinking as much as I could. I've long since moved away from that habit, and reading Waterlogged backs up a more intuitive approach: "drink when thirsty."

Noakes's expose on the flimsy (criminal?) science behind the sports drink industry falls in line with the other book club readings I've covered in the last two months. At the cost of people's health, the sugar industry pushes sugar, the food industry pushes processed food, the healthcare system pushes more procedures and more drugs, and the sports drink industry pushes more sports drinks. Welcome to America. The comprehensive approach to spending less money and staying healthy is to avoid putting anything in your body that corporate America has touched.

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Omar Foster
January 22nd, 2021 at 1:24 am
Commented on: Waterlogged

With so many misconceptions on staying hydrated I decided to give Waterlogged a read.


From being prior military like Joe Masley (comment from 5/2/2020) and being forced to consume 8+ canteens (16oz) of water per day to becoming a personal trainer and carrying my gallon of water around everywhere to stay hydrated I found this as a very interesting read. I witnessed a few fellow comrades during basic training fall out due to being "dehydrated" when in reality they suffered from heatstroke. Although I've never been an endurance athlete there's been a part of me that has felt that you should consume food and drink water instinctually (when your body is telling you to).


I enjoyed learning that some marathon runners consumed zero to very little water during their race yet suffered no lack in performance. The term hyponatremia was completely new to me so to learn about that and the cases of people who've died from drinking too much water/sports drink was mind blowing. Dr. Noakes does a great job of exposing the sports drink industry through his many years of research and studies. Dehydration is not a disease. It just means you've lost some fluids from the body. The only symptom of dehydration is thirst.


It's time for me to lose my gallon of water per day mindset and consume water when I feel thirsty. Besides, I was tired of waking up multiple times a night to go pee.


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Hayden Courtland
January 15th, 2021 at 11:26 pm
Commented on: Waterlogged

Some time ago, I watched a TV show with an evolutionary slant and it noted how humans are extremely well adapted to handling low levels of hydration. At the time I also knew the story of the Florida Gators and Gatorade, but I never got around to resolving the paradox of these two "facts." It was great to read this book where Noakes really digs through the history and presents the data in an objective fashion.


It was fascinating to see that effectively one key paper (Malawer et al 1965) was behind the creation of Gatorade and that other salient realities (like how the pancreas can secrete sodium into the bowel) were not incorporated into the thought process. It was also telling to see that a placebo effect for gatorade was a very plausible reason for why it worked when it did (and that it didn't always).


The other striking part of this book, for me, was how Noakes admitted that as a medical student he was taken with the notion that marathon runners needed more fluids and, out of professional duty, exhorted others to employ this "science." That he was swayed so easily is a great example of the risk we take when we believe the experts with out critically evaluating data. That he admitted to this misconceptions is a great example of how to be respected as a doctor and truly serve in this capacity.

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Jonathan Di Pierro
January 5th, 2021 at 1:07 am
Commented on: Waterlogged

Waterlogged by Timothy Noakes was a very informative book. The main premise of the book is based on the concept of too much fluid ingestion or over hydration which is a novel concept in today's society. Exercise induced Hydronatremia is also discussed as a particular case that can affect the athlete to a large degree. 


One of the simplest concepts that is discussed is the idea of drinking to thirst. We are constantly taught to drink more water. However, drinking more water is not always better. We usually always rely on our typical mentality that more is always better. However, consuming the optimal amount is the best.  The human body is an incredibly intricately designed organism that can regulate its own requirements for water.


As individuals we are constantly being put in front of marketing. For example, I think most of us don’t realize how many gatorade commercials we see on a daily and weekly basis. The marketing we are exposed to on a daily basis continues to seep into the fabric of society. It’s very difficult to refute facts when we are told over and over again. For example, when you are told 1 million times that you need to hydrate you begin to believe it. Waterlogged does an excellent job of getting to the bottom of a topic that has been swept under the rug for too long.


As coaches we can do our part to ensure that our clients are well educated with regard to hydration. Consuming the optimal amount of fluid is important with regard to maintaining good overall balance. The more we continue to work as a team, the more we can begin to turn the tide and reeducate the general public.

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Philip Washlow
November 5th, 2020 at 6:03 pm
Commented on: Waterlogged

One thing I have learned is that nearly every subject is both simpler and more complex than it seems. In Waterlogged, Tim Noakes, highlights this to the extreme. Through misunderstanding observations and the basic science, the endurance community thought it understood the complexity of hydration to the point of overriding our innate simple needs of drinking to thirst. Through a broad range of observational studies and complex biology, Noakes breaks down the complexity of just how our bodies regulate with a simple conclusion the dehydration is not a performance and health issue as previously believed.


Human beings have evolved to be the best endurance animals on the planet. Our upright posture and ability to sweat help us to dispel heat and our structure also allows us to breath whenever we need to, while a 4 legged running animal can only take 1 breath per stride while running. Through that evolution as the planet's greatest endurance athlete our bodies developed ways to handle that stress, regulating water and salt content in our bodies. I was fascinated to learn that we hold much more sodium in our bodies than I previously thought.


It was fascinating to learn that heatstroke happens in short, intense exercise rather than long endurance exercise even in high temperatures. It is sad and concerning to see how financial gain can cloud judgement, prevent questioning assumptions, and create an industry that has put so many athletes in danger with their recommendations. There should be more accountability for being wrong, whether it was willfull or not, and making recommendations that have hurt so many people.

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Ryan Landis
September 13th, 2020 at 4:59 pm
Commented on: Waterlogged

This book was an interesting if not a little verbose read. However, it did back up with science, something that I've felt for years. Everyone always tells me that I don't drink enough water (I weight 220 lbs.). However, I have always felt that if I'm thirsty, then I will drink more water. Further, I have always felt and performed well with my current intake. When I have undergone efforts in the past to increase consumption, I feel like I just ended up peeing more and never really performed better. I know athletes right now who are drinking several gallons of water daily! Much time in the bathroom there just taking away from training time. Now I am validated that I was/am on the right path regarding hydration!


It's very interesting to hear about the science with ultra endurance athletes. More water does not make you perform better! So contrary to what we are used to hearing. Besides the pseudo-science of the energy dring companies, I really think it boils down to the fact that it's just easy to tell your athletes to drink more water. What could happen right? It's kind of like saying "eat more vegetables". How could you go wrong saying this? Well, as it turns out, lots can go wrong! Becoming ill or dying from drinking too much water is a travesty and is so easily avoided!


I'm also angry with the electrolyte replacement/sport drink industry after reading this book! How can such a big, rich industry continue to publish garbage research and flat out lie to people? I guess that money is the right answer unfortunately. I almost always read research studies with an element of caution and skepticism, but this just reinforces it! Always look and see who did the research that you are reading and take it with a grain of salt (no pun intended). Do not trust these people and don't give them your money!


Dr. Noakes is a wealth of information on hydration and over-hydration and has written the end all book on the subject. It is sad that so many athletes have died or become very ill when these were very easily avoidable occurrences. I really hope that the sport drink industry would come to their senses and do what is right for the health of their consumers and make adjustments to their recommendations. Better yet, change the sugar/salt water formula to something that might actually benefit athletes. Oh wait, that would be water. But not too much!

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Brennan Morton
September 13th, 2020 at 12:51 pm
Commented on: Waterlogged

Waterlogged was a very dense book, full of myriad studies

and appendixes, but the book boiled down to the simple idea that since 1976 the

endure world has been encouraged to ‘drink more’ without any real science

backing.  Prior to this, endurance

athletes drank very little and had very little deaths.  There are even some anecdotes in there about

how far man can actually push himself with little fluid intake in some of the

harshest climates.  Between the rhetoric

and commercial interests of sports drinks, such as Gatorade, the public has

been told more and more they NEED to hydrate, so much so that ‘hydrate or die’

has become a common mantra in some communities. 

Rather than listen to our bodies natural process of ‘hey, I’m thirsty’

to hydrate, athletes were being told to ‘stay ahead’ of the thirst so it never

occurs, even though thirst is the process of the solutes becoming greater in

concentration as water is lost so drinking would maintain a steady state of

percentages.  Whereas ‘staying ahead’

dilutes the electrolytes and puts it out of the correct concentration

range.  They used the passing out from

low blood pressure to sell it as ‘dehydrated’ and further they assumed

heatstroke’s singular cause was dehydration, despite evidence that during

trials athletes who did not drink did not develop heat ‘illnesses’ and that

their blood-sodium concentration actually rose despite the lack of

salty-drinks.  As a former Recon Marine,

we ourselves experienced too much liquid intake.  I personally went down for hyponatremia

during ‘the crucible’ when we were forced to drink a canteen of ‘salted-water’

ever hour, punishment following if we failed to kill the entire canteen on

command.  After a few hours I started

burning up and passed out, only to wake up with a medic putting ice on my neck

telling me to stop drinking so damn much as I had peed out everything.  After that experience I stopped drinking as

much or sport-drinks, and went on to feel better during long (up to three hours),

performance based rucks.  Even in Iraq we

only drank when we felt thirsty and performed at high-intensity for hours on

end without a single heatstroke case.  I

thought it was very interesting that American based endurance has far greater

cases of heat related injury than Australia or New Zealand, given they buy so

much less into the Gatorade marketing. 

In the end, LISTEN TO YOUR BODY. 

Although my days of Ironmans and enduro races behind me, it is nice that

I can pass this knowledge on to the next generation. 

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Kury Akin
September 4th, 2020 at 10:34 am
Commented on: 200503

SLIPS my regular routine reduced to 10 mins because I've done 70 mins of pretty intensive yoga already.

E3MOM clean & push press @55kgx5, 50kgx2

Found that tough. It's either the heat, 35oC in shade, I'm out of practice, or I'm getting old.

(edited)
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Manchild Manchild
September 2nd, 2020 at 4:09 pm
Commented on: 200503

E3MOM, with dumbbells, and did SLIPS


7x70


(tough, but can try 80 next time)

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Nate Gordon
July 12th, 2020 at 7:10 pm
Commented on: 200503

125-145-155-165-175-175-175

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Renato Mendes
June 18th, 2020 at 5:17 pm
Commented on: Waterlogged

The fact is that there's a clear misconception and maybe a myth about water consumption and "sports" Drinks.

What brings us more attention is that scientist that supposed to advise people for the right way of hydration and healthy . They Made and still making us be in danger. Unfortunatelly they haven't done healthier advises it and still doing a bad job.

Some physiological aspects like the amount of water absorbed rate for our body and amount sodium needed to have a balanced system were "forgotten" intentionally or not for people and academics.

If it's clear that we can't absorb more than 400ml / hour why someone should drink 1200ml / hour?

and more if elite runners can ran a marathon without drink water, why a regular runner which runs slower and produce less power and heat should drink more?

Many studies described in the book has some gross mistakes that lead us to think if there's an intention beyond keeping people far from heart strokes or any heat problem caused by dehydration.

As a CrossFit trainer we have to be more cautious about our kind of training because short and high intensity training sessions are more prone to heart disorder than long and slow training modalities but NONE of then are related to dehydration.

We have a built in system that allow us to move, lift, run and survive by ourselves with no food or water for a long period with no hazard, but academics ignored and suggested and still saying us to change our millenary behaviour of consumption when you fell hungry and or thirsty.

None of "high dehydrated " athletes which loose more than 5% BW after a race showed any healthy risk, in fact if you running for 2-4 hours a smart person would avoid take in more weigh (1,2kg/hour as related) it would you make heavier and slower.

Despite a higher temperatures the runners were not in risk, so the recommendation of drinking as much as possible doesn't make any sense.

Most of cases and evaluations studied by "academics"do not reflects the right scenario (whether conditions, game day, etc) its something that should make us sceptic from journals and articles in special those supported by commercial industries.

Lastly as CF Coaches we can spread the right message and teach our clients about hydration during CF Sessions and running workouts. The majority do not need anything else than follow their instinct and keep moving.

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Shawn Hakimi
June 3rd, 2020 at 1:40 pm
Commented on: 200503

Rx'd; 30# Dumbbells; that's the heaviest I got.


SLIPS completed.

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Jeff Chalfant
May 25th, 2020 at 11:01 pm
Commented on: 200503

Did 5 sets of 5 tire flips with my heavy tire. Misread the set count and cooled off before I read it right. Super sore in the back today but in a good way. Skipped SLIPS -busy consoling family with my hamburger cooking skills.


183/41/69”

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Giuseppe Petrillo
May 24th, 2020 at 10:15 am
Commented on: 200503

60 kg

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Cy Azizi
May 22nd, 2020 at 3:23 pm
Commented on: 200503

95,105,105,115,115,115,115

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Luis Beza
May 18th, 2020 at 12:45 pm
Commented on: 200503

SLIPS 20´

15´ Freestanding HSH drills

5´ Planks


Cleand and jerk

5 T&G @45kg

5 T&G @50kg

5 T&G @60

5 @65kg

5 @65kg

5 @65kg

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Thiago Borges
May 14th, 2020 at 8:42 pm
Commented on: Waterlogged

Again, I was surprised by an interesting, detailed and well-crafted reading.

Perhaps the most interesting and challenging of all the readings carried out here was the fact that we broke some concepts that were internalized in our history, as in the case of this book.

It was very common to see athletes who were instructed to drink plenty of water during exercise and, on the other hand, we heard about the concept of hyponatremia and the book also leads us to link these concepts to each other. Quite simply, everything in excess is bad, including water.


During the entire reading, sometimes a little repetitive), the author explains that excessive water consumption can also lead to hypo, which could cause strangeness, but, with all the examples and also searching within the knowledge we have, does everything sense.



I believe that this book needs to be read by coaches, athletes and also those who are interested in the subject in order to have a better idea about the consumption of liquids and which ones are the best for a healthy performance.

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Blas Raventos
May 14th, 2020 at 8:12 pm
Commented on: 200503

M-35y


SLIPS : 45 on 15 rest and prepare x 5 stations, x 4 rounds

Pike/Couch, 2 rounds each

Headstand/Handstand, 2 rouns each (headstand without hands, tripod made with forearms ALA yoga. Handstand free.

Planche lean/Advanced frog stance, 2 rounds each

Supine Leg raise, Seated single leg rise, hips elevated, 2 rounds each

Scale, frontal, alternating legs.


Clean and Jerk, 2 reps at 60kg every 2 min x 7 rounds. Practicing and improving positions under load. Felt the movement improving as rounds went by. this was not a max effort, but rather training explosive strength and accuracy. Felt like good threshold training. Afterwards did a very very cold immersion. Now feeling great°! Thank you



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Colin Lamb
May 13th, 2020 at 1:59 am
Commented on: 200503

95#-115-125-135-145-155

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Felix Seraphin
May 11th, 2020 at 4:35 am
Commented on: 200503

Home

RX with 24 Kg KB

Clean & split jerk:))

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Jim McCary
May 9th, 2020 at 3:06 pm
Commented on: 200503

95, 95, 95, 115, 115, 115, 135


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Brandon Myers
May 8th, 2020 at 1:55 pm
Commented on: 200503

clean and push jerks


95,105,110,115,120,125,130

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Jamie Johnson
May 7th, 2020 at 11:36 pm
Commented on: Waterlogged

Is it so inconcievable to think that our hydration requirements were trained into us no differently to how a high carb/low fat diet has been?


Dr Noakes does a wonderful job 'coming clean' in relation to the role he played in the corrupted science of food health and then communicates a wonderful comparison to how the science around how we should hydrate, imparticulary as an athlete, has been tainted in the same way.


It's definitely easy to follow and the holes he pokes in all of the science draws us to a wonderfully simple solution..... Drink when thirsty (water) and eat when hungry (high fat/low carb/moderate protein).


Bravo Dr. Noakes for being a pioneer in your field and helping us simple folk understand and find the hidden path to good health.

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Ralph Keeley
May 7th, 2020 at 2:59 am
Commented on: 200503

M/34/6'/175#


5/5/5/5/5/5

Touch-and-go power cleans and push jerks

135/145/155/165/175/170

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Alexandre Moliner
May 6th, 2020 at 9:22 pm
Commented on: 200503

Damit, trying to figure out how to program slips but doesnt understand the principle of it. If anyone mind explaining better than the acronyms explanation. Thx alot!!

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Coastie Nick
May 6th, 2020 at 4:32 pm
Commented on: 200503

115-125-135-145-155-160-165

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Jon Wilson
May 6th, 2020 at 4:02 pm
Commented on: 200503

All touch n go

95

115

120

125

130

135

155

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Mike Scott
May 5th, 2020 at 4:48 pm
Commented on: 200503

135, 135, 145 then old neighbor stopped by and I never got back to the wod - will repeat soon

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Alex Pham
May 5th, 2020 at 12:20 pm
Commented on: 200503

70# single arm db clean and jerk

3 x 5 reps ea side

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Benjamin Schill
May 5th, 2020 at 2:11 am
Commented on: 200503

M/42/6’3”/215


115-185 fun and moderate weight today on the wrist.

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Morgan Greene
May 4th, 2020 at 10:17 pm
Commented on: 200503

135-155-165-175-180-180(4)-180(4)

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Steve Weis
May 4th, 2020 at 5:18 pm
Commented on: 200503

In: 2 mile run


SLIPS

  • Scales: 3 sets
  • Tuck hold: 3 sets
  • Handstand Hold, scales: 3 sets
  • Planks: 3 sets
  • Stretching: 5 minutes


Clean and Jerk


65-75-85-95-105-115-125


Out: 1/2 mile run w/20lb vest

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Viktor Wachtler
May 4th, 2020 at 4:26 pm
Commented on: 200503

1st set double 16kg kettlebell c&j AMRAP 1 minute 13 reps

2nd set double 20kg kettlebell c&j AMRAP 1 minute 12 reps

All the other sets double 24kg kettlebell c&j 5 reps.

43/1.18m/77kg

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Christian Simpson
May 4th, 2020 at 2:54 pm
Commented on: 200503

I did 3 sq c&j and 2 power c&j for my 5 reps.

Warm-up with 95# then:

115#/125/135/140/145/150/155

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Clay Markle
May 4th, 2020 at 1:48 pm
Commented on: 200503

M/37/#166

SLIPS

Clean and Jerk #65

Play with what you have.

Light weight, worked on form.

(edited)
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Jade Teasdale
May 4th, 2020 at 1:33 pm
Commented on: 200503

SLIPS ✅

45-55-65-75-85-95-105 (last set 4-1)

some singles @ 125-135-135

1st time w/ a barbell in awhile! 😃

Clavicle felt good!

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Jade Teasdale
May 4th, 2020 at 1:36 pm

All power cleans! T&G!

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Jade Teasdale
May 4th, 2020 at 1:37 pm

Singles @ 115-125-135-135 @ the end!

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Carlos Fernandez
May 4th, 2020 at 1:02 pm
Commented on: Waterlogged

I’m very happy I made the effort to read this book. I say effort because this a topic I know very little about and when the chapters got technical it wasn’t easier to read. Now analysing the book, I like how the chapters were ordered, it feels like it was telling a story. The summaries throughout the book helped to understand the overall reaching idea of the book. 


I had a lot of mixed emotions as I read this book. I felt embarrassed because I would think back to times that I recommended what I now know is over hydration. I felt sad when I read about the cases of athletes who died because they were wrongly diagnosed which led to incorrect treatment. I felt frustrated because I remember for several years as an athlete before, during and after competition forcing my self to drink thinking I was doing the write thing. I felt angry because we are easily manipulated to believe what is considered healthy. 


Although my understanding of this topic is minimal, I feel confident that I can make proper recommendations to my athletes about hydration and other relating topics while being able to reference them to a great book. 


Drink when you are thirsty. I love how simple this recommendation is. The body has a mechanism that has allowed us to evolve, our thirst. It is not broken, so we don’t need to fix it. 

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Sam Meixell
May 4th, 2020 at 11:40 am
Commented on: 200503

95-105-115-125-135-145-155

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Matthew Fahrenkopf
May 4th, 2020 at 11:32 am
Commented on: 200503

SLIPS

Squat C+J

95-95-95-105-105-105-105

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Geoffroy Castelnau
May 4th, 2020 at 7:23 am
Commented on: 200503

7 sets of 5 Single DB hang power cleans & jerks, each arm, with 15kg (33lbs) DB - 3 minutes rest between sets

SLIPS done

M / 41yo / 176 cm / 70 kg

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Byron Hills
May 4th, 2020 at 2:11 am
Commented on: 200503

B. Rosen SLIPS

120-130-130-135-140-140-140

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Js Smith
May 4th, 2020 at 1:54 am
Commented on: 200503

Stretching and PT FOR 20 min

5 reps at:  15#/25/35/40/45/50

Started to get sloppy coming out of the hole, so called it.  Took almost 15 reps for my body to remember what to do! 😅 Baby steps.

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Scott Wiedmeyer
May 4th, 2020 at 1:44 am
Commented on: 200503

33 / M / 5'9" / 137lbs


SLIPS completed

35lb dumbbells C&J straight through


I did the SLIPS and push presses WOD the day before yesterday. My arms were fried from that, so I didn't try to go any heavier.


Squat cleans except the very last two when my legs weren't having it.

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Steven Odom
May 4th, 2020 at 1:35 am
Commented on: 200503

Rx’ed

=105-135-155-175-185-195-205(2-1-1-1)

all power cleans minus last 3 reps

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Juan Acevedo
May 4th, 2020 at 12:38 am
Commented on: 200503

▶ INTENDED STIMULUS

.

Oh, man! There is a reason why in the regular Olympic Weightlifting program, you never see a heavy set of 5 clean and jerks. It is awful. It is a strength workout as much as it is stamina. On top of that, you will be breathing hard. Each set is almost like a mini classic CrossFit workout. Which makes this workout really fun. Athletes new to the clean and jerk should keep the number of reps but focus on the central positions of this lift and the quality of their movement. Experienced athletes can go for load. SIDE NOTE: Cycling a heavy-ass barbell is a skill that needs many years of practice before mastering. In this workout, cycling will mostly distract from the essentials of the lifts. It most likely will lead you to lighter weights and more mediocre mechanics. That's too big of a trade-off on my book. Treat each repetition as a single, set-up properly, breathe, and then lift. Just keep the break between singles to the very minimal. HAVE FUN!


▶ SLIPS - FLOOR

3 sets

10 Wrist Rocks on Parallettes in Pike

rest 1:00 between sets

 

then

 

3 sets

3-5 Handstand Rocks

rest 1:00 between sets


then


3 sets

30-second Wall Handstand Hold on Parallettes (facing away from the wall)

rest 1:00


then


5 sets 

5 Headstand push to plank + 5-second gymnastics plank

rest 1:00 between sets


then


5 sets 

5 Handstand Push-up to wall + 5-second hollow body wall hold. 

rest 1:00 between sets


▶ CLEAN AND JERKS

Progressions for Clean*

5 sets

5 Cleans in Full Extension

4 Sets

2 Hip Clean + 2 Hang Cleans

3 Sets

2 Segment Clean Deadlifts + 1 Clean 

*Video for the Clean in Full Extension in the next post. For all the other drills, look for videos in the Catalyst Athletics Library.


Progressions for Split Jerk*

5 sets

5 Press Behind the Neck in Split Position

4 Sets

2 Jerk Drives + 2 Tall Jerks

3 Sets

2 Pause Jerk + 1 Split Jerk 

*For all the drills look for videos in the Catalyst Athletic Library.

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Matthew Swift
May 4th, 2020 at 12:29 am
Commented on: Waterlogged

Well, yet again I have discovered how little I know about a topic that I thought I understood. Prior to reading this book, and thanks to the CrossFit Essentials page, I was very aware that we should drink to thirst to avoid Hyponatremia. I knew that over-drinking was ill-advised but I hadn't made the connection that dehydration may not be causal to Hyperthermia. It seemed intuitive that the best performers at the end of an endurance event would be the ones with the least dehydration and lowest body temperatures, that is, least affected by the conditions. That would make sense, right? It also seemed logical that the athletes that I had witnessed on TV staggering and losing consciousness at the end of races would be suffering from the effects of extreme dehydration. But as Dr Noakes explains "In fact, the best endurance athletes in the world are typically those who lose the most weight during exercise, who have the least thirst, and who run the fastest when they are quite markedly dehydrated, perhaps because the weight loss is beneficial to performance, just as the avoidance of thirst must have been an advantage to early hominid". To my surprise, it is likely that the staggering athletes were actually over-hydrated and had gained body weight during the race from over-drinking. I also would not have thought that the risks were greater in shorter duration events. As Nokes notes "the highest . . .temperatures and the greatest incidence of heatstroke are found in highly-trained athletes competing in shorter distance events lasting 20-40 min”. I am not sure to what degree this is a failure of my intuition, or simply the degree to which I have subconsciously fallen victim to the hydration marketing messages that were prevalent during my triathlon days. Nonetheless, I feel like my eyes have been opened up.


There is a degree of repetition to this book, partly because it seems to be compiled from a collection of articles written over a passage of time, and partly due to the author's diligence in providing supporting research that was accompanied by its own commentary and analysis. It was heady going in parts and I found myself experiencing deja vu at times, but the read was worth it. Not only for being able to walk away better educated about dehydration, hyperthermia, exercise-associated hyponatremia (EAH) and exercise-associated hyponatremic encephalopathy (EAHE), but also for the insights into quality scientific thinking. Many times during the read I felt like I was locked into Dr Noake's thought process as he pulled apart previous research. I was also impressed that the author was willing to highlight and acknowledge his own previous errors, and his clear passion and curiosity.


There were many takeaway messages in this book, but there were two in particular that stood out to me. The first, which I think reinforces the impact of intensity, is that running speed drives body temperature during races. "We concluded that the metabolic rate (running speed multiplied by body weight) is the major determinant of the body temperature during exercise and that the level of dehydration plays only a small (permissive) role. Thus, “Athletes who run slowly during marathon competition could . . . become . . . dehydrated if they did not drink, but would be protected from hyperthermia by . . . low metabolic rates”. Intensity pushes body temperature high, if the environment doesn't allow heat to be dissipated, then the athlete will naturally slow down to reduce intensity accordingly. But what if the athlete does not slow down? I could see this explaining heatstroke risk for motivated and highly trained CrossFit competitors that are wearing weight vests and clothing that may trap heat and prevent sweat from cooling the body, but are mentally able to keep pushing intensity. The ability to dissipate heat in 20-40 min workouts may be the thing that separates the field in competition. Optimizing convection is the name of the game.


The second takeaway is that the body regulates itself amazingly well to optimize survival. As Dr Noakes notes ..."No one bothered to ask this question: If thirst is an imperfect index of the body’s fluid requirements, how is it possible that every (other) creature on Earth that relies solely on thirst to regulate fluid balance seems to achieve this balance rather well? " I feel like this type of question does not get asked enough. I think the author has highlighted a major thought problem with much research, which is, it often starts with an incorrect premise that the way the body works is not optimal. The reality seems to be that if we operate in accordance with our evolved ability to regulate body processes we will thrive, and if we mess with the mechanisms bad things happen.


An enjoyable read and highly recommended.

(edited)
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Jeffrey Howard
May 4th, 2020 at 12:23 am
Commented on: 200503

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


115lb-135lb-135lb-145lb-145lb-155lb-155lb

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Troy Bruun
May 3rd, 2020 at 11:57 pm
Commented on: 200503

Odd Object CL&J

7x5

Log 57lbs

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Richard Foster
May 3rd, 2020 at 11:53 pm
Commented on: 200503

Left elbow sore in rack position.


Did

deadlifts @ 215lbs

kbell push press @ 55 lbs


SLIPS

EMOM x 15 mins

  1. Hang L-sit
  2. Ankle mobility stretch
  3. One lower from handstand against wall
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Giri Iyer
May 3rd, 2020 at 11:32 pm
Commented on: 200503

Warmups and SLIPS per Bryan’s post

C&J

95, 115/135(1), 95/135(1), 115, 95, 115, 115 lbs

first time ever I could do one full 135#, pretty psyched. Strength training is paying off. Consistency is the key.

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Stacey Thompkins
May 3rd, 2020 at 11:28 pm
Commented on: 200503

M/45/6'2"/185#


7×5

70# KB single arm C&J's 5L / 5R

Then

7×5

53# DxKB C&J's

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Emily Kaplan
May 3rd, 2020 at 11:03 pm
Commented on: Are Foods Labeled ‘Low Sugar’ Misleading Consumers?

There is so much to discuss here. This Honest Tea history with Coke is rich. For starters, when the company launched it sought to offer an alternative to sugar sweetened beverages. When it started to succeed, big soda took notice, and Coke bought a 40 percent stake and immediately spiked the sugar content... Here's the 1999 business plan; the original drink was just 19 calories.


Later, the founder went to blows with the brass in Atlanta when they wanted Honest to remove the "no high fructose corn syrup" from the teas' labels-- because it made coke's other offerings look bad. (https://boss.blogs.nytimes.com/2010/07/14/how-honest-tea-stood-up-to-coke/)


Knowing this background gives context to this recent legal ruling. It also seem important to add that the majority of Honest's revenue -- close to 70 percent I believe without double checking--comes from the Honest kids drinks. Building a false reputation as a low-sugar beverage company surely serves as a benefit to promote the products to parents. And many parents believe the Honest juice packs are a healthier alternative for kids, that they're lower in sugar, but, the truth is they're still about half the daily allowance of sugar intake for kiddos according to the recommendations by the AMA and the American Pediatric Association. And, according to Anahad's piece, that peach drink referenced is more than 100 percent of the pediatric daily limit!


We face this same issue with "low carb." There is no standardization. What is low carb? Is it 20 net carbs or less alla Atkins induction, is it less than 100 carbs, 80 carbs? When products are labeled "low carb" it tells you nothing... Even when studies are called low carb the variation in intake is wild.


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Nicole Deaver
May 3rd, 2020 at 9:07 pm
Commented on: 200503

Clean & Jerks

5@ 45-55-65-75-85-75-65


Kept them light since my left elbow is bothering me again

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Shaun Stapleton
May 3rd, 2020 at 8:58 pm
Commented on: 200503

165-175-185-185-195

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Randy Crooker
May 3rd, 2020 at 8:56 pm
Commented on: 200503

Slips ✅

Squat Clean and Jerks:

95lbs

105lbs

110lbs

115lbs

Power Clean and Jerks:

120lbs

125lbs

135lbs

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Jacqueline Aumeyr
May 3rd, 2020 at 8:17 pm
Commented on: Waterlogged

“Waterlogged: The serious Problem of

Overhydration in Endurance Sports” by Dr. Timothy Noakes has well deserved the praise for the quality of the literature. This is a diligent, in depth piece of literature that arduously provides supports for its views, does so with professional tact, and gives a clear look into the basin of hydration theory/recommendations that we are experiencing the trickle down effect of.

 


The most notable quality of this book the breadth and depth of scientific research and case studies that Noakes provides for each of the points he makes. I admire the work and support put into each piece of the book. I recommend reading Jobst Olschewski’s comment for a nice set of topic highlights from the book. Admittedly, for every reason I admire the diligence with which Noakes has approached the topics of the book it also, at times, made the book a labored read. If you’re not ready to go over all the details you might feel overwhelmed or bored. If you feel that way stick with it, Noakes always does a good job to answer questions he raises and finished with succinct bullets or summaries to get you back on track if you feel lost.

 


I have to agree with Jobst’s comment, that Noakes displays a great amount of integrity. In a book like this is could easily turn into a righteous, indignant pointing of the finger. However, Noakes makes it about the science. He does not belittle is peers as we have come to see in many types of debates. Rather he makes it about the science. He works to understand how and why others have their viewpoint and then provides well-structured arguments against them. He is also honest about his journey of viewpoints on topic. One of my favorite parts to read, was his own transition of beliefs starting with the first cases of EAH and EAHE in with the female runners in 1981. One of my favorite quest form the book “There is a touching innocence in such certainty.”  This book is a great example of how to argue something well.

 


With the book club, I always try to stay away from giving a summary. You can get that many other places. I still stick with trying to bring it back around for someone who loves CrossFit and GPP. With each book, it is interesting to have those “oh ya” moments where I remember how these I came into contact with these topics and dogmas growing up. While not being an endurance athlete, I still felt the off shoot of hydration recommendations. Playing competitive hockey growing up I remember jokingly being the team’s proverbial camel as I never drank as much as the others. Hydration was big topic but by the time I reached collegiate sports, right around the time the ACSM was revising the its guidelines, there was distinctly less emphasis on needing to hydrate in a game and more focus to per and post exercise nutrition. While this book focuses primarily on ultra-marathon, marathon, ironman athletes and military personnel its is interesting to see how those guidelines permeate the rest of sports culture. It reminds me of the scene in "Devil Wears Prada" where the designer goes through how runway fashion trickles down to a sale sweater. This topic might be one end of the spectrum but its effects are far spread.

 


For CrossFit, the information regarding what, where, when, and how to look for and expect things like dehydration vs heat illness is good baseline knowledge for the safety of your athletes. It is a good reminder dehydration is something we most likely won’t be dealing with, rather that heat illness are more likely what we would be dealing with as they their likely hood is increased with shorter duration work at high intensity. So if you’re going for your water bottle as a way to get some more rest in the workout, resist and enjoy a bit more intensity.

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Fabien Deneuville
May 3rd, 2020 at 8:08 pm
Commented on: 200503

Thanks for the wod ! Did from home so could not go very heavy. Still did 5*4mn slips practice then scaled from 24kg to 52kg on c/j barbell.

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Charlie Pokorny
May 3rd, 2020 at 7:32 pm
Commented on: 200503

For SLIPS - handstand holds and planks

C&J: 145-155-165-175-190-200-205

Wow - 5 reps is really different than 3 reps!

m/52/5'11"/200#

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Shane Azizi
May 3rd, 2020 at 7:19 pm
Commented on: 200503

135, 140, 145, 150, 165, 175 (single-ish), 175 (singles) Rx

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Dale Trueman
May 3rd, 2020 at 7:04 pm
Commented on: 200503

C&J only. Pressed for time.

135 x 5

145 x 5

150 x 5

155 x 5

155 x 5

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Steve Day
May 3rd, 2020 at 6:48 pm
Commented on: 200503

Decided that I'm going to do a "deload" week and scale down the weight/intensity. Hopefully focus on technique/form while giving some of these aches and pains a chance to recover.


SLIPS - 20 min

C&J - w/bar

50, 60, 75, 90, 95, 95, 115

C&J - w/dumbbells

25, 30, 35, 55

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Alexey Logachev
May 3rd, 2020 at 6:03 pm
Commented on: 200503

45 - 50 - 55 - 55 - 55 - 55 - 60 - 60 (kgs)


touch & go

squat cleans

every 5th jerk - split

(edited)
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Cor Oz
May 3rd, 2020 at 5:58 pm
Commented on: 200503

SLIPS

Beginner front and back scales

Hanging knee tucks and dip knee tucks

Handstand hold against wall

Front side and back planks


C&J

Bar

65

95

115

115

115

135

(edited)
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Michele Mootz
May 3rd, 2020 at 5:49 pm
Commented on: Waterlogged

Waterlogged was not my favorite read so far from the CrossFit Book Club. I found much of the information interesting in regards to human physiology making us the most efficient at handling heat and staving off dehydration ( The comparisons between humans and African mammals was pretty cool). I just found that Noakes got bogged down in the science aspects of this. This is valuable information that most people do not know. I would have preferred Noakes to make this information more “readable” for those who are not as accustomed to reading factual or scientific writing. My fear with Waterlogged is that many people will start this book and never FINISH this book because they will get lost in the data. I believe firmly that Noakes is passionate about the subject of Hyponutremia and that most people do not even know what that is. I am stuck on this one because I also believe that the best teachers are those that can take complex subjects or concepts and make them very readable for everyone to understand. I just did not feel like that occurred in this book. It might just be my take on this one...but I found it very hard to get through. Sorry:(- On to the next read...super excited about this one!!!

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Jessica Pilling
May 4th, 2020 at 8:53 pm

I'm with you, Michelle. I'm a former marathon runner and remember when this first came out, and the various articles in my running magazines on this topic that I had read. I knew of this book then too but after reading the summary, I didn't purchase it then and read his Lore of Running (which is excellent). I tried to read this book and found it so difficult to read, very driven in science.

I am really into the new book, Undoctored and have read through several chapters and think it's such a perfect timing for this to be our book of the month and can see how the previous month's books have queued this one up for us.

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Tripp Starling
May 3rd, 2020 at 5:47 pm
Commented on: 200503

SLIPS ✅

95-115-125-135-125-115-95(8)

all touch and go


Jackie

55-55-55-55-55-55-55

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Juan Carlos Alvarez
May 3rd, 2020 at 5:32 pm
Commented on: 200503

Clean and jerk 5-5-5-5-5-5-5 reps

Squat Clean and Split Jerk

5 @65lbs

5 @95lbs

5 @105lbs

Power Clean and Split Jerk

5 @135lbs

Power Clean and Push Jerk

5 @145lbs

5 @155lbs

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Charles Meyers
May 3rd, 2020 at 5:14 pm
Commented on: 200503

70x5

95x5

112.5x5

115x5

155x5

20 min Slips

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Daniel Robinson
May 3rd, 2020 at 5:11 pm
Commented on: 200503

135 - 135 - 135 - 145 - 145 - 135 - 135

(edited)
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Cor Oz
May 3rd, 2020 at 5:06 pm
Commented on: 200503

What are “scales” specifically? And does anyone have an example of what they would do for the 20 minute slips?

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Cor Oz
May 3rd, 2020 at 5:54 pm

Never mind I found a YouTube video

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Jim Rix
May 3rd, 2020 at 4:38 pm
Commented on: 200503

Endurance/stamina day

5 RFT

20 lunges with 20# DBs

30 shoulder presses, 20# DBs

7:47

2 min rest, then

100 kb swings, 25# kb

3:53

1 min rest, then

50 goblet squats, 15#

1:13


57/5’8”/160#

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Matthew Letarte
May 3rd, 2020 at 4:29 pm
Commented on: 200503

4 x 5 x 95# sandbag

3 singles w/ 140# sandbag

2 x 5 x 50# DBs

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Jobst Olschewski
May 3rd, 2020 at 3:55 pm
Commented on: Waterlogged

Waterlogged - excessively saturated with or as if with water.


Sounds simple enough, but my bet is that anyone who reads the book by the same title by Prof. Tim Noakes, will not only learn more about this word and its meaning, but about anything that is physiologically related to this condition of specifically the (muscle) cell saturation with water, its causes and consequences.


By virtue of living in closer proximity geographically to Noakes than most for many years (I opened a CrossFit gym in Cape Town in 2009), I have been regularly exposed to some of his publications (some of which were mentioned to my members, some via CrossFit.com) and become a fan. Two qualities specifically stand out to me: His integrity (e.g. adjusting his scientific stance on nutrition after new findings – or holding his ground even in court when exercising his right to freely voice his dietary recommendations) and his obvious passion for what he does (in this case for running and teaching, which can be experienced in the lecture of “waterlogged”).


The book is thorough to say the least and as someone that is not the most avid runner (besides the volume common in CrossFit workouts) what helped me a lot with the study of the book was the obvious passion of the author for the topic of running, its physiological implications and everything related to it.


Waterlogged indicates dangers associated with overhydrating (i.e. Exercise- Associated Hyponatremia (EAH)). During the investigation of the topic, Noakes mentions several solutions that are showing how our bodies are able to self-regulate: Drink only to thirst. Drinking does not prevent heat illness. Ingesting salt is unnecessary in long endurance events. Urine frequency and color had nothing to do with hydration or kidney function.


There is simply too much information to do justice in a short review, so here are some of my “random” highlights: 

  • Of all creatures, Homo sapiens is the best adapted for prolonged running in extreme dry heat. Through my own challenges with running I doubted that for the longest time, but the points outlined are very compelling: We are bipedal and able to run upright which gives us less surface area for heat accumulation, have little body hair, we are able to sweat and pant for better thermoregulation, etc. This might give me some confidence when going out to run next time.
  • Drinking: Just like Noakes mentioned, when I studied Sports Science we were taught about a hydration schedule for running (alongside of carb loading). The problem: “It is when we do not listen to our bodies and override our biological instincts with advice from external sources that we run into problems that can, in fact, lead to catastrophe”.
  • How did Gatorade become popular and how can this experimental “electrolyte solution” be supremely dangerous? Although this is just a relatively small part of the overall volume of the book, the commercial influence may be one of the biggest reasons why waterlogged is so important. It may actually save lives. “Understand that much of what you believe about your personal well-being is the result of targeted manipulations by industries whose principal focus is their commercial fitness and not necessarily your health or safety.”
  • “Humans cannot survive by drinking sea water, as salt concentration is higher than the kidney can process.” I had been wondering about the “why” on this forever: If your out in the ocean how can you still due to lack of hydration?
  • Similar to how Dr. Fung wrote in “Obesity Code” that we have a set point for body weight/fat that the body will “defend”, we have similar mechanisms like this in other areas, e.g. “humans alter their behaviors to ensure that body temperature is homeostatically regulated regardless of the stresses, either internal (e.g. the level of hydration) or external (e.g. the environmental temperature) experienced.”. E.g. the body self-regulates blood sodium concentration via several mechanisms, including sodium sparing in sweat and urine – or excretion of excess sodium.
  • Weight loss during endurance exercise is normal (not all fluids must be replaced by drinking during the event).
  • There is no relationship between fluid intake and 1) hydration and 2) the incidence of heat exhaustion / heatstroke.
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Michael Arko
May 3rd, 2020 at 3:38 pm
Commented on: 200503

Subbed dumbbells instead of barbell

31 - 36 - 41 - 43.5 - 46 - 48.5 - 51 lbs DBs

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Kyle Hicks
May 3rd, 2020 at 2:40 pm
Commented on: 200503

M/35/173#

20min SLIPS. (getting closer to being able to do a handstand push-up, not going to quit)


95# C&J 5,5,5,5,5,5

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Eric O'Connor
May 3rd, 2020 at 2:29 pm
Commented on: 200503

Sets of 5 on a heavy clean and jerk is exhausting but allows for plenty of opportunities to work on mechanics at challenging loads. A good guideline could be to have the first set start at 70% of a 1-rep max and build from there. It’s ok to drop the bar between reps but a general guideline will be that all 5 reps should be completed in under 1-minute. Almost everyone attempt this workout as prescribed as long the equipment is available and mechanics are maintained. Experienced athletes can strive to achieve near-max efforts on the fourth of fifth set. For less experienced athletes, manage the loads so there are always a few reps left in the tank. Modify the rep-scheme only if a special situation presents itself, such as injury or if you need significantly more practice with mechanics at lighter loads. 

Reduce load on remaining sets if your technique significantly deviates from sound mechanics or if there are multiple failed attempts. I recommend performing a full squat clean today, but it is important to understand that this movement is, essentially, about getting a load into a supported position and then getting it overhead. If technique is not sound, you can perform the following sequence of movements to achieve this goal: 1. A power clean, followed by 2. a front squat (optional), and then 3. finishing by performing any overhead movement (shoulder press, push-press, push-jerk, or split-jerk).


LIMITED EQUIPMENT- Heavy days can be hard to recreate without a barbell. Consider replicating the movement functions and/or Replicating the time domain of each effort….for example an effort today might take 45-60 seconds today.


1) Dumbbells or another moderately loaded object

7 sets of

45 seconds of max dumbbell or object clean and jerk. 

Rest 2:30-3:00 between efforts


2) You can abort the movement and preserve the heavy element in creative ways if you don’t have a dumbbells or another heavy object to lift. This is less than ideal, because I like to prioritize replicating the movement function, but consider:

7-10 sets

40 meter sled drag or car push 


3) Bodyweight Only

Consider replicating an explosive hip extension function, a squat, and an overhead element. For example:

7-10 sets

5 reps of a kneeling jumping up into a max height jump squat followed by a brief handstand hold. 

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Jonathan Gary
May 3rd, 2020 at 2:11 pm
Commented on: Waterlogged

Simple instructions, drink when thirsty.


I appreciated how detailed supporting evidence for the instructions was all set up within a simple framework of: 1) is the human body a fragile piece of engineering with limited control mechanisms, prone to failure in extreme situations or user misuse, potentially leading to sudden death; or 2) is the human body pretty resilient with built in redundant mechanisms to prevent catastrophic failure whether they be from the environment of purposeful abuse by the user? So, the lesson - don’t over think it. Why drink every 400m of running or at regular intervals when exercising if you are not experiencing the sensation of thirst; I certainly hope the answer is not “because someone told me so.”

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QiHui Xing
May 3rd, 2020 at 2:03 pm
Commented on: 200503
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Emily Jenkins
May 3rd, 2020 at 12:03 pm
Commented on: Are Foods Labeled ‘Low Sugar’ Misleading Consumers?

It is great to see that certain companies are being held accountable for their advertising claims. However, getting Whole Foods or Trader Joe's to change their labels to be less deceiving is only a tiny part of the greater issue. Many individuals purchase products because they truly believe that they are making "healthy" choices. Instant oatmeal with added sugar (insert any of the disguised versions you like) is indeed a healthier choice than other breakfast cereals with tons of sugar, so I am curious how these sorts of arguments will hold up in court, and what sort of roundabout way these companies will find in order to keep selling their products. I wish I had the solution to tackle this beyond the scope of CrossFit's nutrition prescription for individuals, but I am guessing that marketing is going to generally be one step ahead of the legal action for the foreseeable future.

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Grant Shymske
May 3rd, 2020 at 1:52 pm

Well said Emily, it is undoubtably a good thing that there is push for more factual accountability but on a larger level sugar sells itself, cocaine doesn't have to advertise. I also wish I had a magic solution but as you allude to there are PhD's in advertising who's six figure salary revolves around creative ways to get more sugar into mouths and that is a powerful enemy to fight against.

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ralf kohler
May 3rd, 2020 at 9:32 am
Commented on: 200503

32kg

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Reza Dehghanzadehsuraki
May 3rd, 2020 at 4:40 am
Commented on: 200503

WOD Analysis


Coaching notes:


At first glance, this WOD is similar to the program of 200414, 200423 and 200427.

In fact, the clean and jerk is a high complex movement. Exploring the programs during the past month, a gradual progress is observed in order to reach the complexity of the today's WOD.

As we can see, in first, the deadlift was prescribed on 200414; then, shoulder press on 200423 and in continue, the push press on 200427.


Template: This WOD follows both “For Completion” and “as heavy as possible” template. For completion for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and as heavy as possible for shoulder press.


Form: In fact, This WOD combined two single element WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic and the second combination is a weight movement from weightlifting.


Focus: The C&J is a core to extremity movement. This WOD focused on the C&J. In this day, recovery has not been a limiting factor. The amount of resistance should be progressively increased per set. Athletes can strive to maximize their maximum strength in this exercise.

 

Purpose: The purpose of the exercise is to perform the heaviest resistance in 7 repetitions. Resistance must be selected so that it is at least 80 percent of an athlete’s one repetition maximum.


Note: The trainer should observe the techniques of movement throughout the exercise and correct any mistakes at rest.


The reason for choosing reps: The reps selected so that challenges both strength and muscular endurance.  


Time to perform: This high volume and heavy WOD takes about ≈ 47 min. In the SLIP part, athletes practice for 20 min, without recording. However, Athletes must strive to do their best for perform C&J and should rest 3 to 5 minutes between sets.


Running a class: Trainers have ≈ 13 min for set other parts of class.


Physiology (GPP): Strength plays a major role in this exercise. Furthermore, muscular endurance, flexibility, balance and coordination are challenged in first part of WOD. 


Physiology (energy pathway): The aerobic system is a dominant energy pathway in first part of this exercise program. Furthermore, 5 repetitions per set will make use of the lactic acid energy system in second part.

_____________________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

WOD ≈ 47 min

Cool-down  ≈ 5 min


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

(edited)
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Tyler Hass
May 3rd, 2020 at 4:35 am
Commented on: Are Foods Labeled ‘Low Sugar’ Misleading Consumers?

Recently, the FDA weighed in on cranberry products, which are naturally tart and contain added sugar to make them more palatable. The FDA writes on their website:

“The comparable products contain equivalent amounts of total sugars, but their labels list zero ‘added sugars’ because their fruit products are inherently sweet. Some stakeholders are concerned that consumers may think certain cranberry products are less nutritious than these comparable products because of the added sugars declaration.”

Cranberry products do not have to list added sugars under the new guidelines. So, the FDA cares more about a level playing field for "some stakeholders" than truth in labeling.

The FDA's misguided war on fat, cholesterol and salt created a food landscape that has ruined the health of millions. That they haven't updated their definition of health since the early 90s is absurd considering all that we've learned since then. Like the WHO, it might be time to yank their funding. Food manufacturers are not going to stop falsely labeling their food products as healthy, but at least they would no longer have a government seal of approval.

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Bryan Rosen
May 3rd, 2020 at 1:59 am
Commented on: 200503

Warm-up for 200503:

GENERAL WARM-UP


800-m jog


2 sets of:

5 push-ups to downward dog

10 Spiderman lunges

10 PVC pass-throughs

10 jumping air squats


SPECIFIC WARM-UP


Clean and jerk

Perform 3 sets of 3-5 reps with an empty barbell:

Push jerk to overhead squat (narrow grip)

Hang power clean

Front squat

Split jerk


Build-up

Build up to the first working set by performing sets of 5-3-3, increasing in load each set.


SLIPS


Inversions

EMOM 8 minutes:

1-2 descents from a handstand


Stretching

EMOM 12 minutes:

Min. 1-6: 25 PVC OHS duck walk

Min. 7-12: Kettlebell ankle mob. Stretch (30-sec, side)


AT HOME VERSION

7 sets of:

Burpee broad jumps for 30-seconds

Rest 1 minute between sets

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Carlos Echandy
May 3rd, 2020 at 12:59 am
Commented on: 200503

What are SLIPS?

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Darren Ward
May 3rd, 2020 at 2:14 am

It stands for:

Scales

L- sits

Inversion- handstands

Planks

Stretches.

Roughly 4-5 min of each.

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Joe Masley
May 3rd, 2020 at 12:59 am
Commented on: Waterlogged

Reading Waterlogged was a unique experience for me and really resonated. While in the military, I wound up from the ICU for 5 days from a massive heatstroke. We were constantly reminded to push fluids and that hydration was "continuous" and that if you were thirsty, it was too late - you were already on your way to dehydration; I wish I had heard of Dr. Noakes back then....


This book encouraged me to go back through my medical records and look to see if EAHE was the ultimate cause. It was cool to look back with an objective lens at this incident in my life that I rarely revisit with a sharper eye.


Following the prevailing theme in this book club, it was, again, very unsettling to see how flawed science (with no legitimate, scientific supporting evidence to back it) combined with corporate dollar signs perpetuated ACSM hydration guidelines that ultimately killed people. More disturbing was the attempt by these same people to silence those like Dr. Noakes, who dug deeper into the problem and worked tirelessly to bring this life-threatening condition to light.


However, it was truly inspiring to read how Dr Noakes dedicated his life to trying to fix a mistake he made early in his career and do his best possible to see that no one else suffered the same near death-experience as those two runners who wrote to him following their running of the Comrades Marathon.


It was also encouraging to see how Dr. Noakes' hard work and dedication has helped lead to a reversal in hydration guidelines and shed light on the dangers of EAH and EAHE.


As a first responder, his detailed guide of signs and symptoms, in conjunction with those commonly found in dehydration and heatstroke are very useful tools that I will use in my profession going forward. A few of my peers already want to read this after I told them about it.


Thanks for all of your hard work Dr. Noakes!!

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Tyler Hass
May 3rd, 2020 at 1:32 am

Joe, I'm curious what you found in your medical records. I don't want to ask you to divulge anything too personal, but you got me curious. Either way, it's a good thing you recovered!

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Joe Masley
May 3rd, 2020 at 7:12 pm

Thanks Tyler! I’d be happy to discuss off the message board - just let me know the best way to contact you.

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Tyler Hass
May 4th, 2020 at 3:54 am

Hi Joe,

You are welcome to reach me at tyler@ringtraining.com.

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Tyler Hass
May 3rd, 2020 at 12:49 am
Commented on: Waterlogged

Drink when you’re thirsty. Don’t when you’re not. This simple summary doesn’t quite do Waterlogged justice, but it is the take home message. This book is a journey spanning millions of years and destinations around the globe. One of the most interesting parts for me was his exploration of our evolutionary past and how our bodies became so well adapted to endurance exercise in hot conditions.


I had no idea that humans were so unique in terms of thermoregulation. My understanding was that we humans dominate the world because we’re the smartest, not the sweatiest. It turns out that our unsurpassed ability to cool our bodies through evaporation gives us a unique advantage in hunting. We are the only predators active in the midday heat. And it turns out we didn’t hunt with superior cunning and strength. We simply chased animals around until they nearly dropped dead from heat exhaustion. These chases could last upwards of 10-12 hours and end with an antelope or other beast laying on the ground motionless, unable to fight back.


To enable our prodigious levels of sweat, we have evolved several mechanisms to maintain homeostasis in our body despite losing upwards of 8% of our weight in fluid loss. One is that we can regulate our blood osmolality by changing the amount of salt in our sweat and urine. Our body does an incredible job of maintaining salt levels in all but the most extreme (and self-imposed) circumstances.


The principle example of this is the main focus of the book— hyponatremia. This condition is brought about when runners drink so much fluid that their cells begin to swell. This is a major problem for the brain, which has no room for enlargement. This deadly condition is called exercise-associated hyponatremic encephalopathy (EAHE).


Why would someone drink so much fluid that it becomes deadly? The answer of this book is bad science of the kind only the Gatorade Sports Science Institute (GSSI) could produce. Their advice for athletes was to drink as much as they could tolerate in order to prevent dehydration and heatstroke. They base this recommendation on the notion that the human body is not capable of properly regulating its fluid intake. I’ve heard many times that if you feel thirsty, it’s too late. You’re already dehydrated. Noakes refers to dehydration as a symptomless, non-disease.


Athletes took the GSSI recommendations so seriously that many of the victims of this flawed advice actually gained weight while running a marathon. This does not even seem possible. Dehydration was so demonized that people would drink to the point of discomfort. Sadly, doctors would often treat these people for dehydration, when in fact they were suffering from overhydration. The addition of fluids provided through an IV only made the condition worse.


Dr. Noakes treats this topic with an attention to detail and thoroughness that is rare for any topic. Along the way, he debunks the entire body of knowledge produced by the GSSI. Not only does dehydration not impair performance, but the top performing runners lose the most weight and reach the highest rectal temperature. (As an aside, there is a whole lot of rectal temperature measurement going on in the world of long-distance running. Is this something they sneak into the fine print on the sign-up sheets?) If you reach a very high body temperature in spite of losing many pounds of sweat, you clearly have the highest metabolic rate and therefore run the fastest.


For entirely selfish reasons, the GSSI promoted the idea of zero percent dehydration. The idea is that performance is significantly impaired if you lose more than 2% of your bodyweight. Ideally you would replace all fluids lost during a race with a hypotonic solution of electrolytes and glucose, such as Gatorade. That this fails to match the data collected from race results gathered for many years prior to the invention of Gatorade is shocking. It should have been a non-starter. World records were set in marathons by people who drank nothing at all during the entire race. How do you go from drinking nothing to drinking as much as tolerable?


One of Noakes’ other interests is in the psychological aspects of performance. He has done pioneering work on the central governor theory. This is the idea that your brain regulates performance in such a way as to protect the body. Performance is not dictated entirely by blood glucose levels or body temperature or hydration levels. The brain creates sensations of discomfort long before the body reaches critical levels of temperature, glucose or hydration. One of the interesting examples of this is that beverages containing glucose improve running performance. However, injection of glucose does not improve performance. Thus, without the sensation of tasting the glucose, performance does not improve. Injection serves to bypass the brain. The only logical conclusion is that the brain regulates performance, not blood glucose levels.


Lastly, Noakes is enjoyable to read in large part because he has a genuine interest in and love of people. This shines through in the introduction, when we meet Dr. Cynthia Lucero, who died of EAHE. This is also evident when we meet the scientists who invented the doctrines that led to the emergence of hyponatremia as the greatest danger to face long-distance runners. Noakes could have ridiculed these men, but instead says quite nice things about many of them, while shredding apart their work. When it comes to the science of hydration, Tim Noakes has the final word. The comprehensiveness of Waterlogged is truly a discussion-ender.

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Chris Sinagoga
May 3rd, 2020 at 12:31 am
Commented on: 200503

Champions Club Scaling Notes


RANT

First off, more than one rep of clean and jerk at any weight will get you breathing hard, expect to be out of breath after the set. Secondly, don't be married to doing 5 in a row. You can if you want - for instance, if you want to get better at barbell cycling - but as long as you are not resting between reps, just resetting, nothing wrong with doing like 3 in a row, shaking the grip out, then knocking out 1 and 1 to finish it out. Lastly, if you are splitting, alternate feet each rep. Don't be a pansy.


MAIN DECISION

Do I want to do something resembling max effort or do I want to just make a workout with what I have?


NEW TO CROSSFIT SCALE

AMRAP in 15 minutes of:

10 cleans

10 split jerks


WHAT ABOUT THE MOVEMENTS

Jumping - external load, upright torso, change of shape, wider feet

Jumping again - change of shape, more upright torso, offset landing

Pushing - overhead support


WHAT ABOUT THE REPS

5 is a general number to mean enough to get an endurance/stamina response, where as 3 reps would be a little more shaded towards the strength thing. So don't be locked in to that number, 5 reps at a 45-lb. bar might not bring that response out of you, so you'll probably want to do more reps if you are staying light to work on technique.


LEARN TO COOK

Look at the What About the Movements section and come up with a triplet that consists of jumping, jumping again, then like handstand holds or something.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

New to CrossFit Scale


GENERAL FEAR LEVEL: 5

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Josh Blake
May 3rd, 2020 at 2:48 am

Split alternating feet.. don’t be a pansy. Lol such a CrossFit thing to say

(edited)
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Matthieu Dubreucq
May 3rd, 2020 at 12:09 am
Commented on: Waterlogged

It is hard to go against the dogma.  It is even harder to go past your biases!  It takes courage to realize what you knew is not the truth and that you made a mistake. This book is about hydration and : 


« (…) I listen to my body and try to unlearn being an educated specialist. It’s a lifetime work, this becoming a simple and seamless whole. » George Sheehan


I strongly encourage all to read this book and recommandations.  I realized that I spent a good part of my life believing I was doing the best for my health and performance by drinking as much as possible, by making sure my urine was clear. 


I even « self diagnosed » myself during last years FTD sanctional as dehydrated during the 10 km run because of symptoms that I now can recognize as Exercices Associated Hyponatremia!  Because I didn’t have the knowledge I have now I decided to drink even more!  I am so lucky that I didn’t go to the point of no return and only looked confused and dizzy until my body pee all the extra fluid all night.  


Coaches, athlete, doctors, all health personal need to know that dehydration during sport events is really rare and shouldn’t be a reason to make people drink more water.  Drinking more does no protect you against heat illness nor does it make you perform better.  You have to believe that evolution made us the mammal with the best adaptation to exercice in hot weather on earth!  


Let’s stop this catastrophe theory that our body cannot regulate itself and is running to it’s death if «the scientists of sports » don’t intervene!  This makes no sense and only profits compagnies and but athletes at enormous risk!


This sums up the attitude we should have to all guidelines put forward in sporting events where compagnies can make money from it.  


« Understand that much of what you believe about your personal well-being is the result of targeted manipulations by industries whose principal focus is their commercial fitness and not necessarily your health or safety. »  Noakes, Timothy. Waterlogged

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