CrossFit | 200713
Monday

200713

Workout of the Day

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Rest Day

Post thoughts to comments.

Draft Report of the 2020 Dietary Guidelines Advisory Committee Ignores Concerns, Continues Nutritionally Inadequate Advice Based on Weak Evidence

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Nina Teicholz and the Nutrition Coalition outline fundamental errors in the development of the 2020 Dietary Guidelines for Americans, which directly and indirectly influence the diets of millions. The draft report excludes important research on low-carb diets and recommends continued limits on saturated fat intake despite repeated reviews indicating such limits are no longer justified.

Read the article Draft Report of the 2020 Dietary Guidelines Advisory Committee Ignores Concerns, Continues Nutritionally Inadequate Advice Based on Weak Evidence

Comments on 200713

31 Comments

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Lisa Hopper
July 17th, 2020 at 9:30 pm
Commented on: Course Photos | July 6-12, 2020

Waiting is killing me!!!! LOL Anyone else??

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Elke Maßmann
July 15th, 2020 at 8:48 pm
Commented on: Course Photos | July 6-12, 2020

The Level 1 weekend at CrossFit Barbell Bros was amazing! Thank you Mac and Drake, your way of teaching and explaning was so fun, educational and inspiring. I have learned so much!

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David Martin
July 15th, 2020 at 12:21 pm
Commented on: Course Photos | July 6-12, 2020

CrossFit-L1 in Noblesville was fantastic! Joe, Greg, Brentie and Mike led an awesome weekend. I can’t wait to see what everyone from the seminar does from here!


  • Dave
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Michael Marrone
July 15th, 2020 at 3:20 pm

Dave - you and everyone else crushed it! I too am looking forward to seeing how everyone does! See you around! - Mike

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Rachel Vitale
July 15th, 2020 at 3:09 am
Commented on: Course Photos | July 6-12, 2020

Had a fantastic weekend with Todd and Katie. Inspiring how they make you want to be a better person - a better coach!! I’m excited to see where this journey will take me in the coming months. Best of luck to HQ, Todd and Katie and thank you again!!

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Jesse Bahrke
July 14th, 2020 at 5:56 pm
Commented on: Course Photos | July 6-12, 2020

I attended the L2 at Carbon this past weekend with lazy coaching habits and feeling burned out. In two days Pablo & Sarah not only gave me a fresh perspective on coaching cues and techniques, but rekindled an old passion for inspiring health and performance in my athletes. We were challenged in productive ways, but given smiles and grace. I now hold both of these staff members as models of my coaching going forward. Thanks for a great weekend!

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pablo cervigni
July 14th, 2020 at 7:26 pm

Thank you Jesse for your words!! Nice to meet you my friend!!

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Lisa Hopper
July 14th, 2020 at 5:44 pm
Commented on: Course Photos | July 6-12, 2020

Pat, Libby, Gary, and Jeremy y'all gave Georgetown, Texas an amazing weekend!! Thank you for all the tips and attention to detail

you provided. I learned so much and can’t wait to see my improvements and maybe even help others. I look forward to continued growth as a person and athlete. You all are the best!!

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Dennis Hood
July 14th, 2020 at 3:59 am
Commented on: Course Photos | July 6-12, 2020

L1 in Nobelsville at HSE was amazing! Beautiful new facility. Joe and his crew were awesome! Very professional. Mike, Greg and Brentie were very helpful. I learned a tremendous amount.

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Michael Marrone
July 14th, 2020 at 9:48 am

Dennis, great having you and loved working with you! Hopefully see you around the CrossFit circles! - Mike

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Kila Butts
July 14th, 2020 at 1:54 am
Commented on: Course Photos | July 6-12, 2020

Many thanks to Steve, Natosha, and Cody at CrossFit Springfield for an awesome training experience! I feel like my brain is exploding with new information and I can’t wait to apply it in the gym!

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Tyler Hass
July 13th, 2020 at 10:03 pm
Commented on: Breaking the Nutrition Barrier

Very cool story and lots of good lessons in here. Exercise isn't a substitute for healthy food. They both support health. And as valuable as exercise is, there is a reason CrossFit places nutrition at the base of the pyramid. Food is the molecular foundation of fitness. You are what you eat.

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marcus mcclain
July 13th, 2020 at 6:45 pm
Commented on: Course Photos | July 6-12, 2020

Mega Leistung von alle Teilnehmer des Seminar bei CrossFit Barbell Bros, great job everyone! Mac

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Kevin Miller
July 13th, 2020 at 3:07 pm
Commented on: Course Photos | July 6-12, 2020

A huge shout out to Sarah and Pablo for leading an amazing L2 in Vernon Hills! I learned so much and feel more confident in coaching classes again. I am still absorbing all the knowledge I gained this past weekend.

Thanks to Pete for opening up your box. It was well organized and very clean.

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pablo cervigni
July 13th, 2020 at 3:23 pm

Kevin, it was great to meet you my friend!! Thank you for your kind words!!

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Hannan Maciejewski
July 13th, 2020 at 2:44 pm
Commented on: Course Photos | July 6-12, 2020

The Level 2 at Crossfit Carbon was so educational + fun! Thank you SO much Pablo + Sarah, you are two of the best!

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pablo cervigni
July 13th, 2020 at 3:24 pm

Thank you Hannan! I loved working with you over the weekend! Awesome to meet you!!

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Marc Cox
July 13th, 2020 at 10:31 am
Commented on: Course Photos | July 6-12, 2020

Dan and Jon did a fantastic job with the CF Kids Course! This was my first Zoom class, and I was very impressed with how they were able to keep everyone engaged. Highly recommended by this guy!

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Reza Dehghanzadehsuraki
July 13th, 2020 at 7:40 am
Commented on: 200713

Macro view template analysis


Workout Structure:

First day followed both “as heavy as possible” and “For Completion” template, respectively. Two modalities of weightlifting and gymnastics were used in this high volume WOD. The first combination was 3 heavy movements from weightlifting modality and the second combination was low intensity SLIP from gymnastic modality. The purpose of the exercise was to increase the presses records, so the athletes must lifted their heaviest resistance. The amount of resistance should be progressively increased to reach their record. Strength, muscular endurance, flexibility, balance and

coordination were challenged for GPP skills. The phosphagen system was a dominant energy pathway for first part, because the reps of per set were low. Moreover, the aerobic system was a dominant energy pathway for second part

 

Second day followed “AMRAP” template. In fact, this WOD included 1 min AMRAP of burpee and 1 min AMRAP of GHD sit-up for 4 rounds. This exercise was a single modality that included couplet elements from gymnastic modality; one of them was challenging the full body muscles and another was challenging the core muscles. The main focus in this WOD was to challenge the stamina and fatigue. The athletes had to perform high reps in each round. These high reps challenged the muscle fatigue, so improve the mental tolerance. Stamina, cardiorespiratory and mobility played the major role in this WOD. Moreover, the lactic acid system was the dominant energy pathway in each round of this WOD, because at the end of each round, the athletes had to rest for a minute, thus recovering the energy path.


Third day followed “For Time” template. This exercise was a couplet modality that included two heavy weightlifting movements and a high skill gymnastic movement. This WOD combined 3 drills of squatting, pulling and pushing. The main focus of this high intensity and heavy WOD was to challenge the stamina and strength of the full body muscles; lunge was for lower body, muscle-up was for upper body and finally, c&j was for full body muscles. Muscular endurance, strength and cardiorespiratory played the major role in this WOD. Moreover, the aerobic system was a dominant energy pathway in this program.


Conclusion

In this cycle:

  • The combinations of WG; G and WG have been used, respectively.
  • Gymnastics modality was used for all 3 days and also weightlifting was used for 2 of them.
  • No metabolic conditioning modality can be seen in this cycle.
  • No triplet modality can be seen in this cycle.


As can be seen, all 3 energy pathways (phosphagen, lactic acid and aerobic) were challenged in this cycle. Moreover, the Strength, muscular endurance, cardiorespiratory, flexibility, balance, coordination were involved in this circle of programming. Also, power is latent in the nature of these programs.

As a final note, “AHAP”, “For Completion”, “AMRAP” and “For Time” templates were used for programming in this cycle.


You can see other analysis in my instagram page.

Enjoy your rest day and recover your physical and mental dimensions

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Chardae Mara
July 13th, 2020 at 3:27 am
Commented on: Course Photos | July 6-12, 2020

Such an incredible weekend learning from Sarah and Pablo at the Level 2! This seminar was exactly what I needed to keep me working towards being a great coach. I’m ready to turn knowledge into action this week!


Huge thanks to Pete at CrossFit Carbon for providing a clean, safe space for us to learn.

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Sarah Mills
July 13th, 2020 at 4:30 am

Terrific to meet you Chardae! Thanks for bringing enthusiasm with you this weekend!! Safe travels back to Madison!

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pablo cervigni
July 13th, 2020 at 3:26 pm

Chardae, it was great to see you again!! Thank you for your kind words and hard work over the last 2 days!! I'll see you in a month in your wonderful box in Madison!!

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Bill Bowden
July 13th, 2020 at 3:05 am
Commented on: Draft Report of the 2020 Dietary Guidelines Advisory Committee Ignores Concerns, Continues Nutritionally Inadequate Advice Based on Weak Evidence

When government "scientists" can make such blatantly erroneous guidelines with straight faces, please tell me HOW we are to take them seriously on any front - Covid-19 included?

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Tyler Hass
July 13th, 2020 at 9:48 pm

Bill,

That’s a good question. Even the New York Times admitted that the CDC utterly failed in its first real crisis in an article called “The C.D.C. Waited ‘Its Entire Existence for This Moment.’ What Went Wrong?”:


The C.D.C., long considered the world’s premier health agency, made early testing mistakes that contributed to a cascade of problems that persist today as the country tries to reopen. It failed to provide timely counts of infections and deaths, hindered by aging technology and a fractured public health reporting system. And it hesitated in absorbing the lessons of other countries, including the perils of silent carriers spreading the infection.


…nothing has been more critical than getting fast, accurate information on how the virus is spreading, who is getting sick, how best to treat them and how quickly the country can reopen.


But that has proved difficult for the agency’s antiquated data systems, many of which rely on information assembled by or shared with local health officials through phone calls, faxes and thousands of spreadsheets attached to emails. The data is not integrated, comprehensive or robust enough, with some exceptions, to depend on in real time.


It seems the CDC has devolved into a bureaucracy only capable of generating reports, but no decisive action. CrossFit and others have been saying loudly for years that the CDC failed at chronic disease, but it was still widely assumed that they had a handle on infectious disease. Covid-19 has exposed more weakness and ineptitude at the CDC, yet their budget grows.


The dietary guidelines are a similar disaster of both government incompetence and corruption. The mere existence of an official government dietary guideline creates a lucrative target for industry meddling. Today’s article shows how this has played out.


The new guidelines are slightly better in moving the cap on total daily calories of sugar from 10% to 6%. But it still places a 10% cap on saturated fat and recommends refined grains (because they are vitamin fortified) in addition to whole grains. In my opinion, they need to take a much stronger stance against processed foods, seed oils and grains.


The past dietary guidelines are a complete disaster and have contributed to the epidemic of chronic disease which has exacerbated the Covid-19 pandemic. If our population were metabolically healthy, Covid-19 would not have been nearly the scourge it has been. I’m not saying it would disappear to nothing, but we would have fared much better. Perhaps we’d look more like Japan, which has an estimated metabolic syndrome prevalence of 8% in 2009 vs 34% in the United States. Japan has only suffered 982 Covid-19 deaths.

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Ellie Huffman
July 13th, 2020 at 3:02 am
Commented on: Course Photos | July 6-12, 2020

L2 course at CrossFit Carbon was unforgettable. Thank you Pablo and Sarah for leading such an incredible weekend!

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Sarah Mills
July 13th, 2020 at 4:31 am

So great to have you there this weekend, Ellie! Thanks for the kind note and the snack. :-). Good luck continuing to change lives with your coaching.

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pablo cervigni
July 13th, 2020 at 3:27 pm

Ellie, Thank you so much your your words and the card!! I feel so happy when I met people like you so humble and willing to learn! You did great this weekend, and I hope to see you in a near future!! Thank you!

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Keith Wresinski
July 13th, 2020 at 3:01 am
Commented on: Course Photos | July 6-12, 2020

What a great Level 2 seminar in Vernon Hills at CrossFit Carbon. Love our shared vision across our global community!!!

Pablo and Sarah were stellar Staff members. I learned a great deal about taking my coaching to the next level and beyond! Awesome weekend!! Thanks!!

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Sarah Mills
July 13th, 2020 at 4:33 am

Keith! Awesome to have you there this weekend. Thanks for your great questions and sharing your experience! Cheers!

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pablo cervigni
July 13th, 2020 at 3:30 pm

Keith, thank you for your words!! I loved how evolved an engaged you were throughout the course and how serious you are in changing peoples life, your passion is very obvious!! Remember, we are family forever, and here we are to help you in whatever you need!! Keep in touch my friend!!

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Sara Cupp
July 13th, 2020 at 2:46 am
Commented on: Course Photos | July 6-12, 2020

Great weekend at 810 CrossFit!! Joe Degain and Andrew Charlesworth did an awesome job!!!

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