28-24-20-16-12-8-4
DU
21-18-15-12-9-6-3
cal assault bike
10:43

M/39/5’9”/195#

June 5th, 2021

wu: walk, pvc
skill: jump rope

wod: 20-16-12-8-4
			cal ass bike
		triple under attempts
		(5-11-10-5-2)
			13:03

post: walk, stretching

10:10, rowing cals and 28-24-20-16-12-8-4 Heavy Rope DU
vs 8:48 using a similar sub.  Dubs weren't my friend this time!

12:53 scaled the same as last time (Pr by 50 seconds) 
24-21-18-15-12-9-6 rowing calories on damper 1 and 30 plus s/m except when I forgot briefly. 
same number of double unders with an old shitty 5/8” nylon rope (folded rope for “handles”)

180/42/176cm

M/25/5'8"/155lb
CrossFit AFK

12:10 - Rx 

AMRAP 21:00

21-18-15-12
Triples and echo bike 

complete 1 round

Subbed run for bike, triple unders look more  like big jump DU, but it’s a work in progress: 20:31

I look forward to reading this. Even most of us working in the field are not sure what is true, what is conjecture and what is just the rationale in our grant application. It is common to read (or write) that one can’t say “cancer.” Even a single tumor in a single organ may have several cancerous cells. And they may interact. 

An additional complication may be the role of sugar. The excerpt begins with an appropriate disclaimer “Sugar is not the entire story of insulin resistance. Any carbohydrate that is rapidly digested…will also spike glucose and insulin levels.”  Understanding the cancer-diet connection requires awareness of how sugar is an easy target and that that has allowed traditional medicine to avoid facing the benefits of overall carbohydrate restriction. The circumspection doesn’t last long: “ nothing appears to drive the first stages of the process quite like refined sugar. Drinking sugar—in soda or fruit juice—is thought to be worst of all.” Given that any sugar, that is, sucrose, is not nearly as effective at spiking glucose and insulin levels suggests that this is likely an exaggeration. Precision of language is important. While Cantley’s experiment with high fructose corn syrup in mice (Science (2019) 363): 1345–1349) is elegant and compelling, I don’t think we can easily generalize. And the diabetes connection is fundamental in metabolic theories of cancer. Despite Richard Johnson’s impressive work in bringing out unique aspects of fructose metabolism he agrees that, in diabetes, glucose is more important than fructose (personal communication). It is likely premature to follow Gary Taubes’s idea that “sugar can be thought of as ‘a primary cause’ of cancer.” The risk is that it will perpetuate the medical tradition of downplaying the importance of low-carbohydrate and ketogenic diets which has been, in my view, so stultifying in nutritional science. Sugar, that is, sucrose or HFCS, is a carbohydrate. Carbohydrate is what is left after Occam’s razor. 

So, I expect to learn from this book but I hope there is been adequate attention to dangers in tackling a controversial subject.

Practiced triples and was able to string 2 together a few times. Went with doubles in the workout though. 

21-18-15-12-9-6-3 reps for time of:
Double-unders x2
Stationary bike (calories)

I doubled the doubler under reps, so 42-36-30-etc, on carpet with no shoes. 

Stationary bike was clip-in only. About 2-3 minutes were spent putting shoes on during transitions. 

9:19

Rx 15:07
M/44/80kg 

12:24

Spent about 3 minutes trying triples. They never came. 

assault air bike. 

Scaled to double-unders; rotated bike and row:

16:45

42 / 6’0 / 195

21-18-15-12-9-6-3 reps for time of:

Double-unders
Air Squats

5:08
1:06/1:05/0:55/0:40/0:32/0:34/0:15

21-18-15-12-9-6-3 reps in 19:08 of:
Double-unders
Row (calories)

Beginner sub’d row for bike
6:51

Did this today, Tuesday 5/25 (rest day).

Subbed: 21-18-15-12-9-6-3 of
double-unders with a horrible, too-long, black rubber jump rope
burpees
15:27

I started to figure out the DUs late in the round of 15. Early rounds I did maybe 1 or 2 at a time; later rounds up to 6 or 7 consecutive. I had to learn to jump REALLY high and REALLY straight, and then I could get a few in a row with that horrible rope that's better suited to hanging than jumping.

Double Unders
Row (Calories)

9:02

26
160lbs
27:30 Rx

I comment this not particularly for this article, but in general on this topic. I like all those low-carb theories. They make so much sense. But then again fats and proteins elevate insulin too. And insulin also helps building muscle. So, what if the truth is somewhere in between? Like “eat to support activity, not
fat” or “cut proceed foods” or “eat meat, vegetables, nuts, seeds etc.”. Sugar helps cancer cells to grow. Ok. Iron does too. But does it make iron bad? Not really, but the WHO now says red meat is cancerogenic, duh. I wish there would be more consent between low-carb and calorie in calorie out people. The two principles don't actually exclude each other. I think the science field could go on faster without the battle one against the other. And without demonizing any particular food. If you have a really high caloric need, pro-athletes as an exemple, it's hard to fuel those with meats and vegetables. They would be full before taking in enough calories. And when you live of soda, but don't meet your caloric need (theoretical possible) I doubt cancer cells would grow in a caloric deficid. 

I really think CrossFit does a great job with its food recommendations in the training guide. But sometimes I think the articles on crossfit.com are somehow based on low-carb/keto and therefore neglect the points of caloric balance. (and I know the articels that not every calorie is the same. Still). Again, I don't think one exclude the other. Change my mind.

4 Tu/15
bike erg

https://youtu.be/jWFftvZaFDo

20:25 As Rx
first time doing triples in a workout. Did them 1 at a time but got them done. This was a doozy!

M/28/6’1”/200lbs

To participate in a 35km trail run.

DUs and cal row

11:23

First round DU UB. Struggled to string together more than 2 at a time the rest of the WOD.

DU since I suck at them/echo bike Rx...13:38
Almost all DU after 1st round were either singles or doubles...pitiful

DU and did 500m outdoor bike lap for each round. 13:45. Getting on and off the bike (foot straps) and coming in and out of my driveway checking for cars slowed things down. However, did get my furthest string of doubles at 15! 

Triple unders
up and down
12:27

45-36-27-18-9 SU
2-2-1-1-1 mins bike
9:49

No monitor on my bike so just went by time. Practiced DUs  before. 

modified, for lack of equipment / ability:

2 rounds for time of:
42-36-30-24-18-12-6 Jumping Double Taps
21-18-15-12-9-6-3 DB SDLHP | 2x 9,5 kg DB
3' rest between rounds
SCORE 1: 7'41'' | SCORE 2: 7''07''
--
still working on rope jumps (getting a proper rope one of these days might help...)
first round felt "easy", so did one more.
5 km run on the beach before (soft sand and very windy, it was hard work, but felt great)

M/46/6'2"/180#

42-36-30-24-18-12-6
DU's
21-18-15-12-9-6-3
Assault bike cals
8:49

Scaled/subbed: 
DU x 2 for TU, row for bike:
9:20

21-18-15-12-9-6-3 reps for time of:

Double unders
Burpees 

Time : 8:47

Scale/sub 3 DU on a rope that's a bit short for 1 TU (63-54-45-36-27-18-9), bikes on Airdyne with messed-up pedal: 
14:17
Tried but failed to get even one TU in practice - stopped trying to spare my shins.
m/53/5'11"/200#	

Scaled to: double unders and row for cal

7:22

For Time: 7:43

31-27-22-18-13-9-4
DU’s
21-18-15-12-9-6-3
cal Row

*practiced Triple Unders during Specific Warmup 

I have yet to be able to do a triple under, nor do I have an accurate means of counting calories on my road bike, so subbed 2xDUs for triples and row for bike.
42-36-30-24-18-12-6 (lots of tripping up)
21-18-15-12-9-6-3 (drag 6, 31-37 stroke rate)
14:30

21-18-15-12-9-6-3 reps for time of:
Triple-unders
Echo Bike (calories)
Started triple - unders so stuck it out (du’s I have down)
20:23 note the workout tips really help me today!!

Scaled to:
SUs 175,150,125,100,75,50,25
2x30#DBs SDHP 21,18,15,12,9,6,3

8:35

Champions Club Scaling Notes

RANT
Let me tell you about biking. I walked to high school every day, and now as a business owner I've walked to the gym every day for the last 11 years. So when Marathon Matt asked me to ride a bike alongside him while he ran one of his 20 mile workouts I came to the realization that I had not sat my butt on a bike seat probably since 5th grade. You know the saying, "It's like riding a bike"? Well... it's kinda true. After like a minute I got the feeling back and the ride went really smooth. Until it didn't. About two hours into this little adventure I temporarily forgot how to use the handbrake and instead of running over our gym's favorite marathoner I decided to steer my bike into the side trail and wiped out. I have never felt so unathletic in my life. That concludes all I wanted to tell you about biking. I realize this information brings nothing of value or relevance to this workout.

WORKOUT FORMAT
Using fatigue (cardio/endurance and stamina) to challenge our accuracy, specifically with jumping

MAIN DECISION
Do I want to test my jumping today or do I want to practice my jumping today?

TECHNIQUE SCALE
Rest as needed between each round

CONSISTENCY SCALE
AMRAP in 15 minutes of:
Bike some amount of time
75 singles/30 double unders (or 15 touch-and-go box jumps)
*jump rope/box jump reps must be unbroken

INTENSITY SCALE
As is, sub touch-and-go box jumps for triple unders

INJURY SCALE
Lower-body - see if you can use fatigue to challenge the accuracy of a handstand or some other upper-body movement. So one movement that makes you breathe heavy and one accuracy movement of your choice. Throw something together that lasts for about 15 minutes

MY STUFF
I did 60-50-40-30-20-10 of double unders and mountain climbers; forgot my time, maybe 11 and some change

GENERAL FEAR LEVEL: 5, although I don't have a bike nor a plural amount of triple under jump ropes, so I'm not the best judge on this one