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The CrossFit Open

5 workouts. 5 weeks. Oct. 10 - Nov. 11

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Workout of the day


Complete as many rounds as possible in 20 minutes of:

500-m row
50 single-leg squats, alternating
10 squat snatches

♀ 95 lb. ♂ 135 lb.

Post rounds completed to comments.

Using Progressions

Squat snatch

Progressions offer an opportunity to refine and familiarize athletes with difficult movements.

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This 2016 paper describes four common variations of the ketogenic diet and reviews the effects of the ketogenic diet on cancer, neurodegenerative disease, and specific inherited conditions. Though research on the diet’s effects on these specific conditions remains preliminary (i.e., in vitro or animal), existing data suggest ketogenic diets may have clinically significant benefits.

Read MoreKetogenic diets: From cancer to mitochondrial diseases and beyond

Workout of the day


3 rounds for time of:

400-m run
21 ring dips
2 legless rope climbs, 15 feet

Post time to comments.

At-Home Workout

at home workout

Air squats and elevated push-ups


Workout of the day


Sumo deadlift 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 180814.

The Sumo Deadlift


This 2017 comment, written by leaders in the fields of cancer and ketogenic diet research, responds to a review by Nicole Erickson et al. that claims evidence supporting the use of the diet for cancer treatment is lacking. The comment authors argue the ketogenic diet is an effective cancer therapy that functions through multiple mechanisms. They also note the diet has limited risk and is an effective adjuvant therapy to other treatments. They conclude the apparent lack of evidence in support of the diet merely results from the preliminary but rapidly advancing state of keto research.

Read MoreNeed for new review of article on ketogenic dietary regimes for cancer patients

To run group classes without compromising our hallmark laser focus and commitment to the athlete, the trainer has to learn to give each member of the group the impression that he is getting all the attention he could get in one-on-one training, and that requires tremendous training skill. … All the demands on the trainer skyrocket in this situation, however. Attention, enthusiasm, voice projection, and engagement all have to escalate. It is an acquired skill — an art, really.

Read the article Scaling Professional Training

Workout of the day

Rest Day

Post thoughts to comments.

Bellows, New York

New York by George Bellows, 1911

In 2007, Coca-Cola and its partner, the American College of Sports Medicine, launched Exercise is Medicine (EIM), a referral scheme that encourages physicians to prescribe physical activity to patients, connecting patients with trainers who are willing to work within the bounds of EIM’s physical activity recommendations and limitations on nutrition advice. The companies launched EIM to influence the medical establishment and downplay the importance of proper nutrition in chronic disease prevention. Beyond the tainted history of its founding and ongoing attempts to conceal its true purposes, the Exercise is Medicine scheme is ineffective at best and serves to suppress actually effective fitness training at worst.

Read MoreCoke's Ineffective and Disingenuous Exercise is Medicine Scheme

The 2020 Open represents a turning point in the CrossFit Games season, for the first time taking place in October instead of February. Also, with 53% of Open participants living outside the U.S., the 2020 Open marks the first time international participants outnumber their U.S.-based counterparts. In this article, the analysts at CrossFit Beyond the Whiteboard highlight interesting statistics from 20.1. Which countries had the most participants? How competitive were participants around the world? What pace did an athlete need to maintain to finish the workout? How far along were most athletes when the 15-minute time cap hit? Here’s a look at 20.1 by the numbers.

Read MoreOpen Workout 20.1 Analysis

Workout of the day


Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Read the scorecard for full event details.

Post rounds completed to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Open Workout 20.2 Standards

Eleven women following a ketogenic diet showed dramatic improvements in diabetes and heart disease markers, experiencing substantial weight loss and dramatically decreased HbA1c, over a period of 90 days. When compared to existing therapies such as insulin secretagogues, this study suggests the ketogenic diet is both more efficacious and has fewer negative side effects than pharmacological alternatives for diabetes treatment.

Read MoreImprovement in Glycemic and Lipid Profiles in T2 Diabetics with a 90-day keto Diet

Workout of the day


For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Post time to comments. | Compare to 170703.

At-Home Workout

jug swings and goblet squats

Jug swings and squats

LA Times

“Eggs are bad; eggs are good. Fat is bad; fat is good. Meat is bad; meat is … OK? That last food flip-flop made big headlines last week. … How, it was asked, could seemingly bedrock nutrition advice turn on a dime? The answer is that many of the nation’s official nutrition recommendations — including the idea that red meat is a killer — have been based on a type of weak science that experts have unfortunately become accustomed to relying upon. Now that iffy science is being questioned. At stake are deeply entrenched ideas about healthy eating and trustworthy nutrition guidelines.”

Read the article Opinion: The latest flip-flop on red meat uses best science in place of best guesses

Workout of the day


5 rounds for time of:

5 strict muscle-ups
1-minute L-sit hold

Post time to comments.

Thoracic Muscles, Part 1

Thoracic Muscles 1

The external and internal intercostals

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Previously in this series, Prof. Tim Noakes argued Dr. Gerald Reaven was on the brink of discovering the optimum treatment for insulin resistance syndrome, a condition he called “Syndrome X.” In this post, Noakes delves further into the scientific literature available to Reaven as he formulated dietary recommendations for patients with the condition. The prevailing theory at the time suggested carbs were an essential part of a healthy diet and cautioned that the consumption of saturated fats would promote heart disease. Tragically, despite the contrary indications of his own research and a growing body of evidence revealing the detrimental effects of carbohydrate ingestion in persons with insulin resistance or Type 2 diabetes, Reaven ultimately bowed to the influence of Keys and other diet-heart hypothesizers and promoted a diet closer to that recommended by the American Heart Association — a diet Noakes argues has caused the rates of obesity and Type 2 diabetes to soar around the world.

Read MoreIt’s the insulin resistance, stupid: Part 4

The fitness that CrossFitters demonstrate cannot be found without ring training. Gymnastics rings occupy a place in our training that only the barbell can match. Kettlebells and dumbbells, medicine balls and stretch bands, while essential to our practice, are second-tier tools to the rings.

Read the article Ring Strength

Workout of the day


Rest Day

Post thoughts to comments.

Sara Teasdale

Read “There Will Come Soft Rains” by Sara Teasdale.

Maryanne Demasi, an investigative journalist with a Ph.D. in rheumatology, shares highlights from her interview with Danish physician Uffe Ravnskov. Ravnskov, a famed cholesterol skeptic, has gained worldwide significance for his persistent fight against the demonization of cholesterol. Though he once believed additional research would “out the absurdity of a narrative that cast saturated fats and cholesterol as dietary villains,” he has since become an active crusader against misinformation and the corruption of science, publishing more than a hundred articles in well-known scientific journals in an effort to set the record straight on cholesterol.

Read MoreIn Conversation with Uffe Ravnskov
Editorials on cholesterol

“There seems to be a prevalent idea that cholesterol is a wholly undesirable substance. It should be pointed out that it is an essential constituent of all animal tissues and undoubtedly plays an important role in the normal function of all cells. To eliminate cholesterol from the diet means the elimination of animal foods from the diet — meats, milk, eggs, etc. These are the protective foods which nutritionists have clearly shown are essential for an adequate diet. … The proposition that low cholesterol diets be used as a preventive for the development of atherosclerosis would mean that animal foods be omitted from our diets. This is equivalent to the negation of practically all that nutrition science has taught us in the past. Such a course may well be disastrous.”

Read the editorialComments on Cholesterol: D. M. Hegsted, G. V. Mann, F. J. Stare, and Lewis J. Moorman in 1952

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