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Workout of the day


For time:
1 round of:
    30 strict pull-ups
    60 push-ups
    90 squats
Then, 2 rounds of:
    15 strict pull-ups
    30 push-ups
    45 squats
Then, 3 rounds of:
    10 strict pull-ups
    20 push-ups
    30 squats

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At-Home Workout

at home workout

Deadlifts and shoulder taps


“A recent study review published in 2019 in the journal Frontiers in Physiology examined the impact of resistance training on our risk of developing chronic diseases, such as cardiovascular disease, type 2 diabetes, cancer, and mobility disability. These are some of the most prevalent chronic diseases we encounter as we age. ... For physical mobility, the review found that combined programs with an equal focus on both aerobic exercise and resistance exercise are superior to either aerobic or resistance exercise programs alone. Performing both will help you continue to be able to walk, get up from a chair without assistance, climb the stairs and more as you get older. This is extremely important as continuing to be able to move well will be key to continuing to exercise and fend off other chronic diseases.”

Read the article Resistance exercise for Type 2 Diabetes

Workout of the day


Complete as many rounds in 15 minutes as possible of:

5 dumbbell push jerks
7 box jumps

♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box

Post rounds completed to comments. | Compare to 100703.

The Dumbbell Push Jerk

Workout of the day


Rest Day

Post thoughts to comments.

Read “The Layers” by Stanley Kunitz.

Cristin Kearns was managing dental clinics for Kaiser and researching the link between gum disease and Type 2 diabetes when she came across a brochure with the CDC’s dietary recommendations for diabetics. The bad advice she found in the brochure forever altered the trajectory of her career and led to her development of a large digital archive — a record of instances in which the Sugar Association, a 501(c)6 formerly known as the Sugar Research Foundation (SRF), used public relations campaigns and industry funding to influence scientific research, education, and public policy in support of its mission to promote sugar consumption.

Watch How Big Sugar Influences Nutrition Science: A First Glimpse at Sugar Industry Documents

Workout of the day


Back squat 3-3-3-3-3 reps

Practice SLIPS for 20 minutes.

Post loads to comments. | Compare to 180126.

Defining CrossFit, Part 1

Functional movements are natural and essential to the demands of human life and characterized by their unique ability to move large loads long distances, quickly.

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This 2018 review summarizes links between metabolic syndrome, insulin resistance, and Alzheimer’s disease. Observational evidence increasingly shows diabetes, obesity, and other forms of metabolic disease are linked to increased risk of Alzheimer’s disease, and that patients with Alzheimer’s disease are more likely to be insulin-resistant than peers who do not have the disease. The reviewers find insufficient evidence to support a direct cause-and-effect relationship between metabolic disease and Alzheimer’s disease, but available evidence strongly suggests the former increases risk of the latter.

Read MoreInsulin Resistance in Alzheimer's Disease

Workout of the day


For time:

1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.

Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.

Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.

Post time to comments.

At Home: Plank Variation

Workout of the day


Weighted dip 3-2-2-2-1-1-1-1-1 reps

Practice descending from a handstand for 20 minutes.

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Compare to 141007.

The Dip

Dr. Malcolm Kendrick revisits the response to injury hypothesis as an alternative to the cholesterol hypothesis for explaining the etiology of atherosclerosis. He evaluates three “facts” used to support the cholesterol hypothesis — 1. fatty streaks are early-stage plaques, 2. there is a high concentration of cholesterol in plaques, which must have been derived from LDL, and 3. the lipoprotein found in plaques is LDL — and finds they are all overly simplified or false.

Read MoreWhat causes cardiovascular disease? The response to injury hypothesis, Part 2

Workout of the day


Rest Day

Post thoughts to comments.

Listen to Pictures at an Exhibition by Modest Mussorgsky.

For years, CrossFit, Inc. has worked to expose the various levels of corruption compromising the integrity of America’s public health agencies. Last year, CrossFit demonstrated the foundations for the CDC and NIH had failed to disclose donations from corporations including Coca-Cola and Pepsi, leading to a formal reprimand of both agencies by Congress. Most recently, evidence brought to light by CrossFit appeared in a letter several U.S. representatives wrote to the Office of the Inspector General demanding that it conduct an investigation into the Department of Health and Human Services, the CDC and NIH’s parent agency, for failing to respond to Congress’ inquiries. The evidence demonstrates the long history of the CDC and NIH’s prioritization of industry partnerships over their charter to protect the American public.

Read MoreMembers of Congress, Aided by CrossFit, Call for Investigation Into Government’s Inaction on Conflicts of Interest at HHS

The final workout of the 2020 CrossFit Open was a triplet of muscle-ups, wall balls, and rowing for calories. For the first time in Open history, the final workout didn’t contain thrusters. Athletes were allowed to partition the reps any way they’d like, which introduced a strategic element. Based on performance by country, Spain had the highest percentage of athletes who finished the workout (17 percent) as well as the highest percentage of athletes with at least some muscle-ups (51 percent). Here are some of the key stats from 20.5 from CrossFit Beyond the Whiteboard.

Read MoreOpen Workout 20.5 Analysis

Workout of the day


21-15-9 reps for time of:

Bench presses
Squat cleans

♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean

Post time to comments.

The Quality of Calories


Gary Taubes at the 2019 CrossFit Health Conference


This 2015 review hypothesizes how insulin resistance develops in the brain and cerebral insulin resistance contributes to neurological and metabolic disease. The authors argue brain insulin resistance is both a consequence and cause of metabolic distress, and impaired brain insulin signaling can account for both the difficulty of reversing obesity and some of its neurological and metabolic comorbidities.

Read MoreImpaired insulin action in the human brain: causes and metabolic consequences

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