CrossFit | 200521
Thursday

200521

Workout of the Day

60

21-15-9 reps of:

Dumbbell thrusters
L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.

Post time, dumbbell load, and type of pull-ups performed to comments. Compare to 160113.

Is It Time to Quarantine Junk Food?

5

“We should not miss the opportunity to talk about the conditions that have made Americans especially vulnerable to this pandemic: our poor state of health. Some 60% of the U.S. population has at least one diet-related, chronic diseases, and numerous reports have cited these diseases as associated with increased risk for worsened outcomes from COVID-19.”

Read the article Is It Time to Quarantine Junk Food?

Comments on 200521

84 Comments

Comment thread URL copied!
Tim McManemy
June 26th, 2021 at 11:14 am
Commented on: 200521

75 lb barbell thrusters

Pull-ups w/ yellow resistance band


16:40

Comment URL copied!
Kury Akin
September 27th, 2020 at 1:47 pm
Commented on: 200521

8:05 @35kg of strict pull ups broken all rounds into 3 or 4 sets each round but 2nd round of thrusters broken only once. Had last four days off hiking so went a bit weightier than suggested.

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Nate Gordon
July 25th, 2020 at 12:44 pm
Commented on: 200521

35# DB

kipping pull ups all ubroken

3:36

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Clint Michael
July 8th, 2020 at 4:23 pm
Commented on: 200521

13:48

50 pound dumbbells and strict pull-ups on big tree branch.

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Fred Pinho
June 17th, 2020 at 3:01 am
Commented on: 200521

Score: 11'12"

Dumbell 50lbs

Strict PullUp


Men/33y/183cm/92kg


Comment URL copied!
Giuseppe Petrillo
June 15th, 2020 at 8:03 am
Commented on: 200521

5:38 strict pull ups, 12,5 kg dumbbells

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Cy Azizi
June 11th, 2020 at 2:03 pm
Commented on: 200521

35#s. 10:00

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Jim McCary
May 29th, 2020 at 12:14 am
Commented on: 200521

On 5/26/20:


5:31

  • scaled to jumping pull ups and 20lb DBs
  • 5x5 back squats prior: 135, 185, 225, 245, 275
Comment URL copied!
Mike Scott
May 27th, 2020 at 5:03 pm
Commented on: 200521

14:22 - First wod since pulling something in low back three days ago, so went lighter and carefully rather than heavier and quickly.

32-1/2# dumbbell thrusters: 21 - 15 - 9 (never dropped the dbells but did rest on shoulders to catch breath as needed)

Kipping PU: 21 (12/9), 15 (9/6), 9 (not overly aggressive on the kip as I felt it in lower back)

Comment URL copied!
Morgan Greene
May 24th, 2020 at 5:14 pm
Commented on: 200521

95# bb thruster & L PU


thrusters all unbroken, L PU not so much


9:01

Comment URL copied!
Guy Dufour
May 23rd, 2020 at 6:55 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

Great video. Extremely informative and now I have to read Waterlogged. Thank you for making this video.

Comment URL copied!
Az Native
May 23rd, 2020 at 4:33 pm
Commented on: 200521

6:05. Used 35 for DB’s. At work after 4 hr sleep.

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Christopher Voght
May 23rd, 2020 at 3:11 pm
Commented on: 200521

21-15-9 reps of:

30# Dumbbell thrusters

butterfly pull-ups


unbroken


3:30

Comment URL copied!
Jeffrey Howard
May 23rd, 2020 at 3:42 am
Commented on: 200521

M/24/5'8"/155lb

Live Long CrossFit

Mason, MI


10:19

50lb Dumbbells (Thrusters Unbroken)

Band Assisted L Pull-ups, 30lb Band

(edited)
Comment URL copied!
Myles Lance
May 22nd, 2020 at 9:07 pm
Commented on: 200521

5:02

40 lb dumbbells

Kipping pull-ups

Comment URL copied!
Alex Pham
May 22nd, 2020 at 6:04 pm
Commented on: 200521

8:51

50# vest single arm thrusters (alternated sides)

Tuck pullups first set, then strict pullups

Comment URL copied!
Joe Conradi
May 22nd, 2020 at 5:52 pm
Commented on: 200521

4m 19s.

45lb dumbbells.

strict pulls ups. (Broke once in second and third sets)

Comment URL copied!
Geoffroy Castelnau
May 22nd, 2020 at 8:44 am
Commented on: 200521

4:51

Scaled/subbed to 21-15-9 reps of

DBs thrusters with two 9kg/20lbs DBs

Hang towel incline rows

Cash out : 40-20-10 seconds of tuck hold on bench with same time as rest between sets

M / 41yo / 176cm / 70kg

(edited)
Comment URL copied!
Michael Bishop
May 22nd, 2020 at 12:08 am
Commented on: 200521

Thrusters were unbroken using 35 lb dumbbells


The L pull-ups we're broken once in the middle


Didn't time this as I took a long vacation in between sets

Comment URL copied!
Eric Love
May 21st, 2020 at 11:34 pm
Commented on: 200521

Subbed 21-15-9

barbell pushup press 115

strict pullups

Comment URL copied!
Derek Frome
May 21st, 2020 at 11:34 pm
Commented on: 200521

Warmup and mobility then:


EMOM 10


10 cal bike

3 man makers 35#


Work up to heavy thrusters, 5 reps at each weight ascending to final weight for workout. Practice pull-up variations (3 sets, 1 kipping pullup, 1 kipping chest to bar, 1 strict, 1 L-pull-up)


Then:


21-15-9 reps of:

Dumbbell thrusters

L pull-ups

Choose the heaviest dumbbells and most difficult variant of the pull-up at which you can still complete a set of 21 reps. Try to complete each exercise unbroken.


Time: 9:36 scaled w/ 45# DBs and strict pull-ups


Probably should have done chest to bar pull-ups to keep the intensity a big higher, but it was still intense!

Comment URL copied!
sandy francisco duran perez
May 21st, 2020 at 10:51 pm
Commented on: 200521

21-15-9

Dumbell Thrusters 2x35 lb

L-Pull up

4:08 min

Comment URL copied!
Jade Teasdale
May 21st, 2020 at 10:42 pm
Commented on: 200521

6:54 not unbroken

65# thruster

pu

Comment URL copied!
Shaun Stapleton
May 21st, 2020 at 9:46 pm
Commented on: 200521

6:08 not unbroken


DB thrusters 50’s (21, 10/5, 9)

PU’s (11/10, 5/5/5, 5/4)

Comment URL copied!
Alfonso Cáceres
May 21st, 2020 at 9:41 pm
Commented on: 200521

I don't have 2 Db, but i did it with a 115 lbs barbell, and L pull ups.

6:49 uff.

Trhusters Ub. But L pull ups , My byceps Say; don't hahaha

Comment URL copied!
David Williams
May 21st, 2020 at 9:04 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

1 week in after taking 4 years off.


  • Standard Kipping pull-ups
  • 20lb dumbbells
  • Only had to break the round of 15, at 11 for both movements


4:40



Comment URL copied!
Tyler Hass
May 21st, 2020 at 8:35 pm
Commented on: Is It Time to Quarantine Junk Food?

I like this article for several reasons. It frames the issue nicely: Covid-19 is a collision of chronic disease and a pathogen. And secondly, it offers a good intro to the immune response and cites several sources that have been discussed here. A diet high in refined carbohydrates does not allow the immune system to function properly.

I agree that junk food should be quarantined. It bothers me to see people at the grocery store loading up on foods that could potentially make them a target for covid. The media unfortunately has dropped the ball on any suggestion that individuals have any accountability for their health. Simple lifestyle changes could make a profound difference, but it’s much easier to blame the other political party.

My only minor gripe is that the article turns into an infomercial for “outdoor running”. Get outside for sure. Running is fine, but varying the stimulus would be better. It is encouraging to see more and more people getting outside to exercise.

For anyone wondering, what do I do? What resources should I send to someone? I'd recommend the "At Home" section here at CrossFit. The workouts posted here can be done by anyone and the cooking demos present healthy meals without having to explain paleo or keto principles. It looks so good people might not even call it "health food"!

Comment URL copied!
Steve Day
May 21st, 2020 at 8:14 pm
Commented on: 200521

7:08

35lb dumbbells

Strict pullups

Don't have the stamina on the pullups...

Comment URL copied!
Charlie Pokorny
May 21st, 2020 at 7:32 pm
Commented on: 200521

50-lb DBs and kipping PU

6:05

All sets unbroken - ouch!

m/52/5'11"/200#

Comment URL copied!
Steven Odom
May 21st, 2020 at 7:20 pm
Commented on: 200521

21-15-9

110-lb axle bar

strict pull-ups


=6:58

Comment URL copied!
Michael Garweg
May 21st, 2020 at 6:48 pm
Commented on: 200521

49yr/63kg/wod@home:


10 kg dumbbell thrusters (max 7 unbroken)

knee tuck pull-ups with rings (max 10 unbroken)


18:38

Comment URL copied!
Allison Autrey
May 21st, 2020 at 6:26 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

Thanks for sharing this video!

Comment URL copied!
Elizabeth Lampman
May 21st, 2020 at 6:00 pm
Commented on: 200521

56 y/o F

15# DB

Jumping pull ups

7:04

Comment URL copied!
Cor Oz
May 21st, 2020 at 5:57 pm
Commented on: 200521

PRIORITY:

As WOD describes


SCALING:

Green rogue banded pull-ups

Adjustable dumbbells with 10 pounders


RESULTS:

6:31

All unbroken first round. Pull-ups broken last two rounds. 

Comment URL copied!
Rob Curtis
May 21st, 2020 at 5:49 pm
Commented on: 200521

10mins 33sec

Kipping pullups

Db @ 30lbs/14kgs

Comment URL copied!
Nicole Deaver
May 21st, 2020 at 5:41 pm
Commented on: 200521

5:48

20# DBs

Comment URL copied!
Mike Andridge
May 21st, 2020 at 5:17 pm
Commented on: 200521

21-15-9

thrusters using 2 35# kb

strict pull ups

7:20

m/50/175

compare to was

20# db

strict pull ups

7:14

Comment URL copied!
Daniel Robinson
May 21st, 2020 at 4:35 pm
Commented on: 200521

21-15-9 reps of:

DB thrusters (35lbs.)

pull-ups

400-m run


15:17

Comment URL copied!
Jacob Cram
May 21st, 2020 at 4:32 pm
Commented on: 200521

4:19 80lb DB, L pull up

Comment URL copied!
Justin Coloma
May 21st, 2020 at 4:27 pm
Commented on: 200521

Single arm kettlebell thrusters with 35 LBS


Strict pull ups


13:54

Comment URL copied!
Will Wright
May 21st, 2020 at 4:01 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

Derrick,


I too am a physician, former avid runner and avid Crossfitter. I take offense at some of your comments. First, the statement that Dr Noakes has a "superficial understanding of soduim and water balance" is laughable. If you have not read Waterlogged, I recommend it. Dr Noakes is at the pinnacle of understanding the pathophysiology of sodium and water balance. Second, the "serious allegation" of stating that doctor's administration of iv fluids iatrogenically led to handfuls of fatalities is serious but both true and unfortunate. Unfortunate because we physicians are often self righteous and don't take well our mistakes. Fluids given to someone who is not dehydrated is a MISTAKE AND IATROGENIC. We at Crossfit have a list of names of the unfortunate athletes who have succumbed this way. And, death can result sooner than you think. Finally, the idea of watching "two lay people talking about something they didn't understand" sheds light on your deficiency to identify two of the bright minds in the Fitness/Health arena talking about something they understand quite well.


Go back and read/watch early Crossfit media. Greg, himself was clearly ahead of his time with regard to nutrition. "Eat meat, vegetables, nut, seeds, some fruit, little starch and no sugar. This regimen of a quality, healthy diet was a put forth at a time when we physicians were promoting "avoid saturated fat, it leads to heart disease". And Dr Noakes is not only a great athlete over a lifetime but a superb scientist, one guided by the scientific method. Both Greg and Dr. Noakes share a common thread. They are unafraid to stand up and speak the truth against the monstrocity of academic CONSENSUS. In the last several years of Dr Noakes academic career he was tormented by the academic establishment for doing so.


Remember, the art of medicine is a daily practice of applying our knowledge base and experience to the betterment of the patients we are privileged to take care of. Making mistakes is part of life, even for physicians. To not learn from them reflects one's ignorance/arrogance and is shameful.

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Derrick Antoniak
May 24th, 2020 at 5:10 am

Tried to convey in my post that I support CrossFit and that I realize the doc knows more than he can share in a snippet. Entire textbooks are written on the subject, so i thought the brevity of the way their arguments were represented was the problem.


I read the doc’s response to my comment as well. I stand by the following (I won’t explain the difference between dehydration and volume depletion since you’re a physician, other readers can look it up if needed): volume depletion is a powerful drive for ADH release and is the cause for hyponatremia in endurance athletes. Once you replete volume, the drive for ADH shuts off. For almost all endurance athletes, the solution for hyponatremia is volume. Even if the athlete has been drinking water or other hypotonic beverages, and thus has a critically low sodium, normal saline at 154 mEQ of sodium will be hypertonic to the athlete’s blood. And since the volume turns off their ADH, they will be able to excrete free water (unlike a patient with SIADH). If you see a symptomatic athlete at the end of a marathon, draw blood, and diagnose hyponatremia, the rational response is to administer volume. The doc says in his response that, to die from the condition he describes, you would have to have concomitant SIADH, a condition almost always associated with CNS or lung disease, cancer, drugs, or advanced age. If someone fit these categories, you would be more diligent in your sodium work up. Still, unless the athlete carries a known prior diagnosis of SIADH, if their clinics exam suggests hypovolemia, you’re going to administer volume.


I should say that as an inpatient physician, I’m talking about volume as IV isotonic fluids. I agree that oral fluids could possibly exacerbate the hyponatremia unless an actual oral rehydration solution, which isn’t usually commercially available.


if I get a chance I will try to find waterlogged and take a look. And again, I’m not detracting one any way from CF, which I’ve been doing since my brother in law preached it after his Special Forces training. And I’ve been practicing conservative, less-is-more, evidence-based medicine since well before that.

Comment URL copied!
Timothy Noakes
May 31st, 2020 at 8:15 pm

Hi Dr. Derick, Unfortunately you are wrong again. Persons with exercise-associated hyponatremic encephalopathy (EAHE) have marked fluid overload. One patient we studied in our 1991 Journal of Applied Physiology publication had a fluid excess at the end of the race of 6 litres; in those 8 runners with EAHE there was a linear relationship between their fluid excess at the end of the 56-mile Comrades Marathon and their post-race/hospital admission serum sodium concentrations.


Subsequent studies have confirmed that athletes with hyponatremia have measurable ADH concentrations indicating that they have SIADH (since ADH concentrations should be undetectable in those with fluid overload as you correctly imply). Here's a relevant reference: Siegel A.J., Verbalis J.G., Clement S., Mendelson J.H., Mello N.K., Adner M., Shirey T., Glowacki J., Lee-Lewandrowski E., Lewandrowski K.B. Hyponatremia in marathon runners due to inappropriate arginine vasopressin secretion. Am. J. Med. 2007;120:461.e11–461.e17. doi: 10.1016/j.amjmed.2006.10.027. 


Treating these patients with intravenous solutions that contains less than 3-5% saline would place a physician at risk of a charge of malpractice since they conflict with the Consensus Guidelines of the experts in the field and will produce an adverse outcome in anyone with EAHE and associated SIADH.


The book Waterlogged records what I learned in the first 30 years I spent studying the condition after describing the world's first case in 1981.


Please read it as a matter or urgency.

Comment URL copied!
Tripp Starling
May 21st, 2020 at 3:47 pm
Commented on: 200521

21-15-9

35# dumbbells (all unbroken)

kipping pull-ups (all unbroken)

5:09

rest times around :15 between exercises

slow and steady pace on movements

(edited)
Comment URL copied!
Matthieu Dubreucq
May 21st, 2020 at 3:29 pm
Commented on: Is It Time to Quarantine Junk Food?

These articles will at lease make people question what they know about food. Thanks

Comment URL copied!
Nancy Bodet
May 21st, 2020 at 3:06 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

Thank you for this interview. Crossfit does save lives. Mine included!!

Comment URL copied!
Coastie Nick
May 21st, 2020 at 3:02 pm
Commented on: 200521

115# barbell instead of DBs


8:58

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Juan Carlos Alvarez
May 21st, 2020 at 3:00 pm
Commented on: 200521

Scaled

21-15-9 reps of

Dumbell Thrusters 20lbs

Ring Rows


Time 3:36


❎Left hand was blistered , chose row to keep it healing

✅ Plan was to break the thrusters into 10-11. Very glad to break the mental barrier and complete the entire Wod unbroken.

⬆️ Next time I'll try to go a bit heavier on the thrusters

Comment URL copied!
Kathy Glassman
May 21st, 2020 at 3:00 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

Love this. Brilliant!

Comment URL copied!
Michael Arko
May 21st, 2020 at 2:46 pm
Commented on: 200521

33lbs dumbbells, L pull-ups

6:36


Best L pull-ups run was 11 consecutive.

Comment URL copied!
Troy Bruun
May 21st, 2020 at 2:46 pm
Commented on: 200521

21-15-9


KB Thrusters (35’s)

Knee Tuck Pull-ups


6:17

Comment URL copied!
Grant Shymske
May 21st, 2020 at 2:34 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

This collaboration and Dr. Noakes' work is so important and undoubtedly saving lives. 5 years ago I was standing at my wife's bedside in the hospital on Ft. Bragg. Over-hydration mythology runs deep in the military and they had essentially force hydrated her and all the other participants in the Expert Field Medical Badge course which culminates in a 12 mile forced march under load. She and 3-4 other candidates lost consciousness on the route, and, as was mentioned in the video, they were all treated for DEHYDRATION with no actual attempt to diagnose, just assumed. Thank goodness she is tough as nails and they were not able to kill her, she came back one year later and passed the course, without all the Gatorade nonsense. We are so thankful for what you are doing and so appreciative to be able to know better now and help others.

(edited)
Comment URL copied!
Jim Rix
May 21st, 2020 at 2:11 pm
Commented on: 200521

Scaled/subbed to 35# DBs and inverted rows

6:18


160113: 8:34, with pull-ups


57/5’8”/160ish

Comment URL copied!
Grant Shymske
May 21st, 2020 at 2:10 pm
Commented on: Is It Time to Quarantine Junk Food?

Keep hitting this issue from enough angles and hopefully it will have an impact! This was a good read, keep em coming.

Comment URL copied!
Emily Jenkins
May 21st, 2020 at 4:49 pm

Right on, Grant. Mainsite is giving us a ton of tools with all this information, here's to hoping!

Comment URL copied!
R Albers
May 21st, 2020 at 2:10 pm
Commented on: 200521

Strength- GSLP- ibench 105/ row 90/ DL 135 (3x5+)


WU-B. rosen: 2rnds 5 each L pull ups then 15# thruster WU


WOD- 4:49

DB@ 25# & ring rows @ #14 hgt (broken sets)


Prac- butterfly pull ups x7 min


Comment URL copied!
Charles Meyers
May 21st, 2020 at 1:52 pm
Commented on: 200521

5:37

blue band broken up 3- times

25 lbs unbroken

Comment URL copied!
Cristhiaan Ochoa
May 21st, 2020 at 1:29 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

This was absolutely refreshing! Thank you for sharing.

Comment URL copied!
Randy Crooker
May 21st, 2020 at 1:29 pm
Commented on: 200521

30# DB thrusters all unbroken

kipping pull-ups 21, 8/7, 5/4.

5:11

Comment URL copied!
Grace Patenaude
May 21st, 2020 at 1:14 pm
Commented on: Greg Glassman and Dr. Timothy Noakes

Love this! Thank you CrossFit Health!

Comment URL copied!
John Clarke
May 21st, 2020 at 11:54 am
Commented on: 200521

Did regular Fran


4:41 - PR


190510 - 5:11


Thrusters: 17-4; 10-5; 5-4

Pullups: 16-5; 10-5; 5-2-2


Getting through the 21s and 15s in two rounds instead of 3 made a big difference.

(edited)
Comment URL copied!
Jim Rix
May 21st, 2020 at 2:13 pm

That’s a fast time. Your breaks must have been very short. Nice job.

Comment URL copied!
Aaron Steinberg
May 21st, 2020 at 11:54 am
Commented on: 200521

21-15-9 reps of:

Dumbbell thrusters@15 oz can of beans

pull-ups (4/17, 3/12, 0/9)

(Unassisted/jump assist)

Time: 11:00.63

Comment URL copied!
Viktor Wachtler
May 21st, 2020 at 11:47 am
Commented on: 200521

8:55

16kg kettlebells (all sets unbroken)

Ring strict pull-ups (set of 21 unbroken, second set had to be broken at 12 reps, thrid set at 8 reps)

43/1.78m/77kg

(edited)
Comment URL copied!
Christian Simpson
May 21st, 2020 at 11:34 am
Commented on: 200521

Sc to 25# DBs and kipping PU

6:55

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QiHui Xing
May 21st, 2020 at 10:14 am
Commented on: 200521

174cm/75kg/29age.

(25kg db) : 6'39''

https://youtu.be/2fUZrfvUi_M

21 Dumbbell thrusters,strict pull-ups (unbroken)

Comment URL copied!
Bartolomeo Lanzarone
May 21st, 2020 at 7:15 am
Commented on: Is It Time to Quarantine Junk Food?

Thank you for Article!

Comment URL copied!
J. Simons
May 21st, 2020 at 6:42 am
Commented on: 200521

25lb db, 10 lbs resistance band for L-sit PU; 10:26

Comment URL copied!
Reza Dehghanzadehsuraki
May 21st, 2020 at 5:28 am
Commented on: 200521

WOD ANALYSIS


Coaching notes


Note: At first glance, this WOD is similar to the Fran. The differences are in the equipment used for the thruster and the variation of pull ups.


Template: This high intensity WOD follows “For Time” template, so scoring is based on as fast as possible.


Form: This exercise is a couplet element that is combined of a high skill heavy weightlifting movement with a strict gymnastic movement.


Purpose: The biggest challenge of this program is high heart rate training. This exercise places the most focus on the upper body muscles, though the lower trunk muscles are also involved in the squat part of the thruster.

The resistance of the dumbbell thrusters and the variation of pull up should be chosen so that the athlete is able to perform them unbroken.


The reason for choosing movements: The pattern of complementary movements (involvement of the lower and upper muscles in an exercise) prepares

athletes to perform relatively continuous movements.


Time to perform: This short duration WOD takes about ≈ 4 min. A relatively fast athlete completes this WOD in two minutes.


Running a class: Trainers have long time (≈ 56 min) to set other parts of class.


Physiology (GPP): Stamina, strength and cardiorespiratory play major role in this exercise. Furthermore, flexibility, balance and coordination are challenged.


Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.


Anatomy:

Thruster: Anterior & middle deltoid, Triceps, Gluteus maximus, Quadriceps.

Pull up: Rhomboid, Latissimus dorsi, Biceps, Pectoralis minor, Soleus, Pectoralis major (sternum head), Brachialis.

________________________________


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up for thruster ≈ 5 min

Specific warm-up for pull up ≈ 5 min

WOD ≈ 4 min

Cool-down  ≈ 10 min


Additional time: It remains ≈ 28 minutes that can be divided in specific warm-up or cool-down.


Train hard and challenge your body. Enjoy it ;)

GOOD LUCK

Comment URL copied!
Derrick Antoniak
May 21st, 2020 at 3:37 am
Commented on: Greg Glassman and Dr. Timothy Noakes

I’m a physician and supporter of CrossFit (obviously since I’m here), but... the beginning of this video reflects a superficial understanding of sodium and water balance. SIADH (mentioned in the video) is a specific medical cause of hyponatremia. The I stands for “inappropriate”. ADH is released for “appropriate” reasons as well, one of which is low blood volume, as may be the case after running a marathon. The suggestion that doctors providing IV fluids to marathon finishers has resulted in iatrogenic fatalities is 1) a serious allegation and 2) a physiologic stretch. I treat hospitalized patients with SIADH and other causes of low sodium on a regular basis and can tell you that a bag of IV saline may indeed worsen the sodium level of a patient with SIADH, but to attain lethally low sodium would require extreme amounts over prolonged periods. Since the doctor in this interview is a doctor, I assume he knows better, but the beginning of this video left me thinking I was listening to two lay people discussing something they didn’t understand. If the premise is that the beverage industry is corrupt, I have no comment as that’s beyond my expertise. But people who exercise, then have bad outcomes from over hydration usually have bad outcomes because they are replacing their sodium containing volume lost (I.e. sweat) with non-salt-containing volume (eg water, beer, soda, etc). Gatorade and the like contain enough sodium to be less likely to cause such an outcome.

Comment URL copied!
Timothy Noakes
May 21st, 2020 at 7:18 am

Thanks Derrick for your comments.


I'm "the doctor" in the interview. I was the first person to describe the condition of Exercise-Associated Hyponatremic Encephalopathy (EAHE) in 1985 and with my colleague Dr Tony Irving the first to work out what causes it in 1991. I wrote the definitive book on the condition, Waterlogged, which I would encourage you to read.


Still to believe that EAHE is caused in those who are "replacing their sodium containing volume lost (i.e. sweat) with non-salt containing volume" unfortunately reflects grievous misunderstanding of the real pathophysiology of the condition. Continuing to promote this misinformation is potentially dangerous it if encourages inappropriate treatment of persons with EAHE.


Without SIADH it is almost certainly impossible to develop EAHE. The action of ADH on the kidney is to active sodium loss and water retention. Giving intravenous normal (0.9%) saline to anyone who has developed EAHE (as a result of drinking too much during prolonged exercise and inappropriately retaining excess fluid because of SIADH) simply causes additional water retention and sodium loss, further exacerbating the state of gross fluid overload. The most probable outcome will be cerebellar coning through the foramen magnum leading to death from respiratory arrest. On the other hand giving a hyper-concentrated sodium solution (3-5%) intravenously overrides the action of ADH producing an immediate renal sodium diuresis with prompt reversal of even the worst cases of EAHE within 5-10 hours.


Thank you for giving me the opportunity to include this explanation. The biology of EAHE is well described in our published works and is pretty well described also in the series of columns I wrote for CrossFit Health last year.


Here are some relevant references:

  1. Noakes TD. Comrades makes medical history—again. S.A. Runner (4 Sept. 1981): 8-10.
  2. Noakes TD, Goodwin N, Rayner BL, et al. Water intoxication: a possible complication during endurance exercise. Med Sci Sports Exerc. 17(1985): 370–375.
  3. Irving RA, Noakes TD, Buck R, et al. Evaluation of renal function and fluid homeostasis during recovery from exercise-induced hyponatremia. J Appl Physiol. 70(1991): 342-348.
  4. Noakes TD, Sharwood K, Speedy D, et al. Three independent biological mechanisms cause exercise-associated hyponatremia: Evidence from 2,135 weighed competitive athletic performances. PNAS (102): 18550-18555, 2005.
  5. Noakes TD. Waterlogged: The Serious Problem of Overhydration in Endurance Sports. Champaign, IL: Human Kinetics, 2012.
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Steven Thunander
May 21st, 2020 at 2:39 am
Commented on: 200521

Globo/home scale: This one is written for elites. They would consider doing this with 40/60lb dumbbells and L pullups. "Rxed" would be strict pullups and 35/50lb dbs, perhaps adding V ups, strict ttb, or L sit holds as a cash out. As they want this unbroken strict, most will be doing this with 20/35lb db's and perhaps a band assisted pullup or strict ring row. Now if you are without a pullup bar do rows with the same dumbbells you are doing thrusters with. Bodyweight sub burpee high jumps for the thrusters, some sort of pullup or inverted row, and if not doing L sit pullups, and after the WOD is done some sort of TTB or V up, or L sit holds.

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Chris Sinagoga
May 21st, 2020 at 2:23 am
Commented on: 200521

Champions Club Scaling Notes


RANT

No matter how you split up, prescribe, scale, or load thrusters and pull-ups, they have an unbelievable ability to suck either way. Just like cleans and dips. So even a For Quality workout of these two movements will be rough on the lungs.


MAIN DECISION

For speed or For quality


NEW TO CROSSFIT SCALE

Regular Fran


WHAT ABOUT THE MOVEMENTS

Thrusters - squatting, jumping, overhead, pushing, external load

L pull-ups - pulling, overhead, extra load (especially on the midline), strict/no skill


WHAT ABOUT THE REPS

Says in the WOD description


LEARN TO COOK

The way this thing is listed will give a good mix of strength and endurance for someone that has capacity in both movements. If you don't have that capacity then think about how you want to scale it. For strength, consider it For Quality and set up descending time caps for each movement to practice. You could also go more stamina and do ring rows and light thrusters with a longer time cap - this would not be a bad idea if you are trying to get some core-to-extremity practice on thrusters and maybe a kip on the ring rows.


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

3:00, 2:00, 1:00 practice at each station

Dumbbell thrusters

L pull-ups


GENERAL FEAR LEVEL: 6

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Alfred Zambrano
May 21st, 2020 at 1:49 am
Commented on: Greg Glassman and Dr. Timothy Noakes

this workout popped up when I opened the page, I assumed it was today’s, I was a day early!

M/50/6’/325.4#

21 - 15 - 9 - 6

> 20kg DBs

> Sub: Row (# reps for cal rowed)

15:01

Finisher: 2 min 2 hand 22kg KB swings

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Kevin Croom
May 21st, 2020 at 1:47 am
Commented on: Greg Glassman and Dr. Timothy Noakes

Them: "Hydrate before you get thirsty!"

Me: "But I'm not thirsty before I'm thirsty."

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Katina Thornton
May 21st, 2020 at 1:44 am
Commented on: Greg Glassman and Dr. Timothy Noakes

It makes me smile to know that 71 year old Professor Tim Noakes is not only a "messologist," but also embraces CrossFit and the CrossFit methodology. Now, if we could just get Dr. Aseem Malhotra to commit to just one month....

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Karen Thomson
May 21st, 2020 at 2:06 am

Yes Katina! Aseem promised that he would. I’ll check up on that.

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Tyler Hass
May 21st, 2020 at 6:03 am

Nice to see you and it is inspirational to me too that Dr. Noakes is doing CrossFit. I love his story of getting started.

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Juan Acevedo
May 21st, 2020 at 1:05 am
Commented on: 200521

▶ INTENDED STIMULUS

Oh man! You could consider this strict Fran. Which already tells you, this is going to burn. Now the prescription here really matters, the call is for a variant of the pull-up that you can complete unbroken for twenty-one reps. Even more, something that you might be able to do unbroken for the entire workout. However, you want to be right at your threshold. For most of the athletes, this will eliminate L pull-ups, strict pull-ups, and even kipping pull-ups. Today assist with a chair or a band as needed and try to preserve strictness. For the dumbbells, the same applies. Set yourself up so that you have a chance to do this unbroken. But then again, right at your threshold. This is an excellent opportunity to know what proper scaling feels like. Set yourself up so that you can do all unbroken and somewhat fast. Because you are at your threshold, you will not move as fast as in Fran, and you will rest slightly more between sets. However, this should not be a "rest 1:00 between sets" kind of thing. This is still a very high-intensity piece. Feel in your bones, muscles, and lungs what that feels like. It is excellent to not hide behind loads that are too heavy for us or skills that are beyond the capacity. The 21-15-9 scheme we all love is designed so that you cannot hide. Today we get to practice that. This is a short workout (4-5 minutes). You will have plenty of room in your warm-up to play. Take your time and test both pull-ups and thrusters. Make sure you are realistic with your scaling. No matter what, hang on!


OPTIONS FOR PULL-UPS

Chair Assisted Pull-ups

Box Assisted Chin-ups

Banded Pull-ups

Toenail Pull-ups


WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

(edited)
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Cor Oz
May 21st, 2020 at 4:41 pm

Thank you!

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David Swicegood
May 28th, 2020 at 9:29 pm

7:19. Really good today. Felt like everything came together and was supporting itself in a way that hadn’t before. Great effort here. Job good keeping neck neutral and protect and load balanced between body sides of body.

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Bryan Rosen
May 21st, 2020 at 12:47 am
Commented on: 200521

Warmup for 200521:

GENERAL WARM-UP


AMRAP 8:

Run 100-m

2 rounds of:

3 push-ups to downward dog

6 air squats

9 scapular pull-ups


SPECIFIC WARM-UP


L pull-up

5-10 straight-leg raises to L (hanging from bar)

1-3 negative pull-ups, lowering with right leg in L

1-3 negative pull-ups, lowering with left leg in L

1 pull-up with right leg in L

1 pull-up with left leg in L

1 L pull-up


Dumbbell thruster


Using a pair of light dumbbells perform the following progression:

10 front squats

5 push presses

5 thrusters pausing at shoulders

5 cycled thrusters


Do 2-3 sets of 3 reps, increasing in weight to workout weight. After each set, perform 1-3 L pull-ups or variation.


AT HOME VERSION

30 jumping air squats

60-second handstand hold

21 hollow rocks

25 jumping air squats

45-second handstand hold

15 hollow rocks

20 jumping air squats

30-second handstand hold

9 hollow rocks

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Cor Oz
May 21st, 2020 at 4:41 pm

Thank you!

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Karen Thomson
May 21st, 2020 at 12:38 am
Commented on: Greg Glassman and Dr. Timothy Noakes

Simple and powerful. I absolutely loved watching this.

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