CrossFit | 200731
Friday

200731

Workout of the Day

50

Complete as many rounds as possible in 20 minutes of:

Run 400 meters
15 L pull-ups
15 hip extensions

Post rounds completed to comments.
Compare to 170407.

Ancel Keys' Cholesterol Con, Part 5

2

Dr. Timothy Noakes reanalyzes the findings from the famous Framingham Heart Study and notes the flaws and biases in lead researchers' conclusions. Rather than supporting Ancel Keys' diet-heart hypothesis, the study demonstrated "the absence of any relationship between diet and blood cholesterol concentrations or CHD risk."

Read MoreAncel Keys' Cholesterol Con, Part 5

Comments on 200731

56 Comments

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Kury Akin
December 11th, 2020 at 1:32 pm
Commented on: 200731

5R. 400m m/c run, 10 each L pull and hip extension. L pulls for a little tucky towards end of each round. Hip extensions on a jimmied box with feet hooked behind heavy bag. Runs were 400m plus. The wife had switched m/c to miles and although I'd switched to kph I was unknowingly still clocking miles. I was running at a faster pace than normal (14kph) and the m/c was serviced recently. Of course all this is going through my head as I'm trying to figure out why I've gone 500m round the track on screen but only managed 200m on the clock. Oh how we laughed. Not.

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Nate Gordon
October 17th, 2020 at 4:15 pm
Commented on: 200731

scaled to knees to parallel

4 rounds + 400m

(edited)
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Clint Michael
September 30th, 2020 at 12:10 pm
Commented on: 200731

3 rounds plus a run and 3 L-pull-ups

Rx’d

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Cy Azizi
September 22nd, 2020 at 4:19 pm
Commented on: 200731

4 rounds + 200m rx

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Giuseppe Petrillo
August 24th, 2020 at 7:35 am
Commented on: 200731

4 + 100 mt rx’d

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Jeff Chalfant
August 21st, 2020 at 10:09 pm
Commented on: 200731

4 rounds plus 220m run As rx’d.

underhand L pull as always. Mostly sets of 5 except round 4 which was 6-5-3-1. Unbroken hip extensions. Should’ve gone faster in hip extensions and rested before each run to run faster. First run in 1:45 and got slower.



182/41/69”

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Christian Simpson
August 18th, 2020 at 1:20 am
Commented on: 200731

Sub run for 3x echo bike (0.75mile)/Sc l PU for minor kipping PU...

4 rounds even

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MaKenan Sciandra
August 15th, 2020 at 3:41 pm
Commented on: 200731

Round 1: 25 burpees, 15 knee up pull ups, 15 ground hip extensions.

Round 2: 25 burpees, 15 knee up pull ups, 15 ground hip extensions.

Round 3: 400M run, 15 knee up pull ups, 15 ground hip extensions.

Round 4: 400m run

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Ralph Keeley
August 7th, 2020 at 2:48 am
Commented on: 200731

M/34/6’/175#


4+405, Rx

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Kevin Miller
August 5th, 2020 at 11:18 pm
Commented on: 200731

Scaled it.

400m run

15 bent over rows 53lb l/r

15 Russian KBS

15 hollow rocks


3 rounds plus rows and 10 KBS

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Morgan Greene
August 5th, 2020 at 2:22 pm
Commented on: 200731

ran .20 miles on assault curve: 4 rds + run in 5th

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Steven Newton
August 3rd, 2020 at 9:37 pm
Commented on: 200731

5 rounds plus a run on trail loop of unknown distance plus 15 hip extensions & 1 21 ft. L-rope climb broken into sets at the end.

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Dave DeCoste
August 3rd, 2020 at 8:43 pm
Commented on: 200731

5 rounds + 160 meters

strict L-PUs

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Brett Eckles
August 3rd, 2020 at 1:55 pm
Commented on: 200731

3 rounds even Rx


L Pull Up are tough. Spent most of my time there.


Makeshift GHD for the hip extensions. Barbell on the rack to hook my heels and then used box with yoga mat as my pad.


M/27/6’1”/200

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Jeffrey Howard
August 2nd, 2020 at 9:39 pm
Commented on: 200731

M/24/5'8"/160lb


3+406 (400-meters + 6 pull-ups) - Sc (5 L pull-ups + 10 band assisted L pull-ups, 30-lb band)

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R Albers
August 2nd, 2020 at 2:10 pm
Commented on: 200731

Strength- Sqt 3x5@ 120

WOD- 3rnds + 12 L chinups


* more like knee tuck chins & subbed GHD to supermans

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Tim Coleman
August 1st, 2020 at 11:17 pm
Commented on: 200731

5 rounds


Subbed 125 single unders for 400 m run (raining here)

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Conner Hartmann
August 1st, 2020 at 7:05 pm
Commented on: 200731

5 rounds+400m run+1 L-sit

No GHD, did 15 Deadlift X 120 lbs instead

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Dan Kremer
August 1st, 2020 at 5:20 pm
Commented on: 200731

3 rds + 7 pull ups

Rx’d

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Karina Findlay
August 1st, 2020 at 4:45 pm
Commented on: 200731

Scaled

400m run

15 combo pull ups with a band and scapular pull ups

15 kbs 35#

4 rounds + 400m run

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Myles Lance
August 1st, 2020 at 3:09 pm
Commented on: 200731

3 rounds + 400 m run

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Alex Pham
August 1st, 2020 at 1:56 pm
Commented on: 200731

5 rds

narrow grip l pullups

50# db Russian swing

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itay derw
August 1st, 2020 at 6:57 am
Commented on: 200731

3 rounds+150m

Dumbbell swings instead of hip extensions

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Jose Gonzalez
August 1st, 2020 at 1:26 am
Commented on: 200731

Scaled

Kipping L chin-ups/Banded chin-ups

Abmat hip extensions


3 rounds

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Matthieu Dubreucq
August 1st, 2020 at 1:07 am
Commented on: Pull-Up Variations

Still got it Boz!

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Joe Conradi
August 1st, 2020 at 1:03 am
Commented on: 200731

substitutions:

15 Strict pull-ups (first 3 sets knee L pull-ups)

17 hip thrusters with 45# DB


4 rounds + 400m + 6 pull-ups

(edited)
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Patrick Doyle
July 31st, 2020 at 11:33 pm
Commented on: 200731

20 AMRAP

400 meter run

15 L Pull Ups

15 Hip Extensions

4 rounds plus 100 meters

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Kevin Marshall
July 31st, 2020 at 10:51 pm
Commented on: 200731

No GHD machine so subed 25 superman back extensions got 4 rounds flat all else Rx.

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Coastie Nick
July 31st, 2020 at 9:49 pm
Commented on: 200731

Rx’d

5 rds

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Matt von L
July 31st, 2020 at 9:47 pm
Commented on: 200731

M/34/6’/220


rx w/ treadmill and kneeling hip extensions


3rnds+400m+5reps

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Steve Day
July 31st, 2020 at 7:58 pm
Commented on: 200731

5 rounds + 300 meter run

Runs on treadmill @ 1% incline

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Charlie Pokorny
July 31st, 2020 at 7:23 pm
Commented on: 200731

5 rounds + 200m run Rx

(strict L pull-ups)

m/52/5'11"/200#

(edited)
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Greg Fairbanks
July 31st, 2020 at 6:51 pm
Commented on: 200731

20 min AMRAP

15 stair sprints (basement stair)

20 pushups

15 back extensions (over bench, feet under squat rack)


4 rds

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Tripp Starling
July 31st, 2020 at 6:38 pm
Commented on: 200731

20 minutes:

400 m run

15 kipping L pull ups

15 Russian kettlebell swings 53#

5 rounds even


Jackie:

400 m run

12 ring rows

12 toes to kettlebell

12 Russian kettlebell swings 36#

4 rounds even

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William Harcrow
July 31st, 2020 at 6:27 pm
Commented on: 200731

M/29/180

4 full rounds

on 5th, completed run and 6 L pull ups.

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Shaun Stapleton
July 31st, 2020 at 5:15 pm
Commented on: 200731

Rx but subbed 15 good mornings for hip ext


4+400+15+5


35/195/5’9/M

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Viktor Wachtler
July 31st, 2020 at 4:43 pm
Commented on: 200731

First I did 200730, results there.

Subbed hip extensions to 32kg kettlebell swings.

4 rounds+cca 350m run

Compare to was 4 rds+250m.

43/1.78m/77kg

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Erik Dresner
July 31st, 2020 at 4:22 pm
Commented on: 200731

Subbed hip extensions with 15 American KB swings 53#


5 rounds. Did it in 19:30, but couldn’t see the clock, so I stopped after the last round. Probably could’ve snuck in a 150m run if I was aware.

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Nicole Deaver
July 31st, 2020 at 4:12 pm
Commented on: 200731

4Rds (few seconds left)


Subbed bike (raining) & Good Mornings (45#)



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Troy Bruun
July 31st, 2020 at 3:15 pm
Commented on: 200731

5 rds + 400m + 17 reps


400m Run

10 Knee Tuck Chin-ups

10 Hip Extensions

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Kyungtaek Kang
July 31st, 2020 at 2:54 pm
Commented on: 200731

☆ 4R + 228 meters

(4R 18:27 / Assault Airrunner)

"너무 힘든데, 너무 재밌다!"

CFHIM - MAKING PEOPLE BETTER

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Michael Arko
July 31st, 2020 at 2:45 pm
Commented on: 200731

Subbed 20cal on elliptical trainer in place of 400m runs (it's pouring outside!)

4 rounds + 20cal + 10LPU

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Mike Andridge
July 31st, 2020 at 2:43 pm
Commented on: 200731

Scaled to

3 rnds

400 m run

10 L pull ups on rings with a bit of a kip

10 bk ext

12:43

M/50/175

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Daniel Robinson
July 31st, 2020 at 2:30 pm
Commented on: 200731

Rainout adjustment


20 min AMRAP

500 m row

15 pull-ups

15 good mornings (45# bb)


4 rds + 74 m

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Amedeo Alessio Cerea
July 31st, 2020 at 2:14 pm
Commented on: 200731

4R Rx

(kipping L pull-ups)

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Charles Meyers
July 31st, 2020 at 1:55 pm
Commented on: 200731

Complete as many rounds as possible in 20 minutes of:

Run 400 meters assault air runner

15 L pull-ups

15 hip extensions ghd

3rds

plus 400 meter run 5-L pull-ups RX

(edited)
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Randy Crooker
July 31st, 2020 at 12:47 pm
Commented on: 200731

AMRAP 20 minutes:

400m run

15 L pull-ups

15 Russian Dumbbell swings 55lbs


4 rounds + 9 L pull-ups

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QiHui Xing
July 31st, 2020 at 10:37 am
Commented on: 200731
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Andreas Sandström
July 31st, 2020 at 9:51 am
Commented on: 200731

Score: 5 rounds + 11 burpees!

yes burpees. I did this a bit different. Had a 35lbs DB and a balcony. Did this instead

AMRAP 20

20 Burpees

10/side Single arm DB row

15s hollow hold

16, alternative reps of arch ups


https://youtu.be/ZnGITsWYCkQ

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jr Wild
July 31st, 2020 at 9:44 am
Commented on: Ancel Keys' Cholesterol Con, Part 5

The nations comparison has been done long ago http://hopefulgeranium.blogspot.com/2014/09/the-worlds-longest-running-refined-seed.html


asnwering partially why former eastern blog is faring so bad in terms of CVD. Also, causation would need correlation, and it does not exist...for diet-heart theory.

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Nathan Jenkins
July 31st, 2020 at 9:20 am
Commented on: Pull-Up Variations

Explosive switch grip pull ups in the 2021 Open? Thanks for the heads up, at least I have some time to practice!

(edited)
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jr Wild
July 31st, 2020 at 5:36 am
Commented on: Ancel Keys' Cholesterol Con, Part 5

So delighted to have you back, Prof. Noakes. I allready checked the Foundation pages for the continuation...


Some editing points: Fig. 2 has lost it's bars. African tribes and Inuit, maybe Masai e.g. was meant?


Some questions and comments:

Malhotra from 1967 did not consider abundant pufa-6 as a source of harm? Presuming, even though sugar consumption was 7 fold in the north, both were small, below possible treshold for harm?


The French and Israel paradoxes seem to be opposite extremes in terms of sat / pufa percentages. They point to the same direction; diet-heart is not ok, sat fat is protective and pufa-6 not so. Said as a hypothesis, however the unique mechanistics of pufa-6 breakdown to 4-hne poison etc. is compelling (and they seem to accumulate with time!).


".. individual serum cholesterol and nutrient composition of diet cannot be found correlated without repeated surveys to reduce the effects of intra-individual variation. (77, p. 162)"

Dave Feldman has shown this by manipulating his own cholesterol values. His recipe for treating the "numbers": fast and 3-day sat fat feast. The liver sends/returns less energy in from of VLDL's. Like his visualization: VLDL is a ro-ro ferry, where triglycerides are the cargo and cholesterol the life rafts (maybe vitamins the stand-by passengers). The question arises, how transient are the cholesterol numbers in those several studies, and are they so transient, that the measurement can not be trusted as such...?

JR

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Steven Thunander
July 31st, 2020 at 1:45 am
Commented on: 200731

Globo/Home scale: If you do not have a GHD or a roman chair sub heavy Russian kettlebell or dumbbell swings for the hip extensions. If you do not have a pullup bar today sub heavy rows with the object you are doing swings, 15 rows per arm; then do 15 hollow rocks or a 30 second l sit hold. Running subs 500m row, 1000m bike erg, 25 calories assault/echo bike, or 350m air runner. Bodyweight sub strict supermans for hip extensions and divebomber pushups and hollow rocks for the L sit pullups (if you do not have something to do pullups from).

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Matthew Swift
July 31st, 2020 at 12:41 am
Commented on: Pull-Up Variations

Very cool demo Boz!!

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Chris Sinagoga
July 31st, 2020 at 12:28 am
Commented on: 200731

Champions Club Scaling Notes


RANT

Just a Workout. Also, when I say something is a "gimmick movement" I'm saying that it's kind of artificial and really catered towards only being able to be performed in the weight room. It's not something you'd build a program around, but it's definitely good to work on. I probably need to think of a better term because "gimmick" sometimes comes with a negative connotation - like every time Auburn beats Bama it's usually on some gimmick.


WHAT ABOUT THE MOVEMENTS

Run - locomotion, unilateral loading, more skill than strength (using gravity/falling)

L-pull-up - pulling (upper body), pulling (lower body), extra emphasis on the midline, more strength than skill, overhead

Hip extension - gimmick movement, pushing from the hips, hip hinge, rigid midline


WHAT ABOUT THE FORMAT

Lots of room to play around with this one, and you're pretty much guaranteed to get a good workout with any scaling option or rx'd. Stamina will be a factor - both individually on the pull-ups and the combination of hip extensions and running.


TECHNIQUE SCALE

Sub 15-25 kips instead of L-pull-ups and 25 hip extensions. Keep at 20 minutes, do L-sits in warmup.


CONSISTENCY SCALE

As is.


INTENSITY SCALE

7 rounds of:

15 hip extensions

Run 400 meters

[insert number of L-pull-ups you can do unbroken]

Rest as needed between


MY STUFF

One of our football kids wanted to make his own workout, so we did it as a whole gym instead of the clean/push jerk ladder.

"Death by Noah"

For time:

Run 800 meters

135-lb. power clean, 10 reps

Run 400 meters

135-lb. power snatch, 5 reps

Run 400 meters

135-lb. power snatch, 5 reps

Run 800 meters

135-lb. power clean, 10 reps


I got 11:17 as rx'd


GENERAL FEAR LEVEL: 7

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Chris Sinagoga
July 31st, 2020 at 12:18 am
Commented on: Pull-Up Variations

Boz you are a true G!

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