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Workout of the day

35

Practice SLIPS for 20 minutes.

Deadlift 5-3-3-1-1-1 reps

Post loads to comments. | Compare to 190517.

Skill Development Forever

5
10 physical skills

The CrossFit program aims to develop a fitness that is broad, general, and inclusive. To truly pursue and attain this degree of fitness, athletes of all developmental levels should continually strive to learn and master new and more challenging skills.

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Workout of the day

1

Rest Day

Post thoughts to comments.

Listen to Symphony No.3 in C-major, Op. 32 by Nikolai Rimsky-Korsakov

The American Council on Science and Health (ACSH) proclaims itself to be a pro-science, consumer advocacy nonprofit group that exists only to support legitimate science and medicine while debunking “health scares.” However, according to veteran journalist and researcher Carey Gillam, while the name gives ACSH the appearance of being an independent voice on controversial questions of science and public health, internal ACSH records show in reality the organization has relied for years on hefty donations from corporations and foundations whose interests ACSH promotes.

Read More“Consumer Advocacy” Group ACSH Revealed as Front Group for Corporate Interests

Workout of the day

49

Tabata back squats, 65 | 95 lb.
Rest 1 minute
Tabata L-sit
Rest 1 minute
Tabata ring rows
Rest 1 minute
Tabata handstand hold
Rest 1 minute
Tabata row

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. For L-sit and handstand hold, count the number of seconds maintained in the hold.

Post total reps/seconds/calories for each exercise to comments. | Compare to 171107.

Shoulder Muscles, Part 2

1

Posterior muscles of the shoulder

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Workout of the day

40

Practice SLIPS for 20 minutes.

Snatch 1-1-1-1-1-1-1 reps

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At-Home Workout

Deadlifts, side steps, and burpees

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“Patrick Zeiher, owner of CrossFit Indian Trail, notes that one reason CrossFit is so beneficial for all ages is that the physical needs of a person vary by degree — not by kind. ‘We can literally have a 60-year-old athlete doing a similar variation of a workout as a 25-year-old competitive athlete,’ he says. ‘Their needs don't vary by kind; in other words, they both need to be able to squat to a toilet, pick something up off the floor, or get themselves off the floor.’”

Read the article What is CrossFit? And is it right for you? Here's what you need to know

Workout of the day

59

Complete as many rounds as possible in 15 minutes of:

200-m run
100-m farmers carry
20 dumbbell front squats

♀ 35-lb. dumbbells
♂ 50-lb. dumbbells

Post rounds completed to comments.

The Dumbbell Front Squat

Workout of the day

5

Rest Day

Post thoughts to comments.

St. Michael by Raphael

On Dec. 4, 2019, Judge Janis L. Sammartino ordered terminating sanctions against the National Strength and Conditioning Association (NSCA) in the case of CrossFit, Inc. v. NSCA. With this ruling, the court ordered the NSCA to pay CrossFit $3,997,868.66 as a sanction and then terminated the case in CrossFit’s favor. CrossFit’s experience with the NSCA provides vital insight into the widespread damage that results from bad and outright corrupt science and, as in this case, efforts to conceal the corruption from the public and judicial system. CrossFit, Inc. has remained resolute in the fight to vindicate its affiliates and trainers in the face of the false charges leveled against them and the CrossFit methodology. This ruling marks a major victory in both this fight and CrossFit’s ongoing effort to pursue truth and expose deeply entrenched corruption in the fitness and health sciences.

Read MoreMajor Victory for CrossFit: Judge Orders Terminating And Massive Monetary Sanctions Against the NSCA

Workout of the day

67

Practice planks for 20 minutes.

Deadlift 5-5-5-5-5-5-5 reps

Post loads to comments. | Compare to 100206.

Defining CrossFit, Part 3

3

To truly achieve a state of general physical preparation, elements such as repetitions, distances, loads, movements, and durations of effort must be varied and varied regularly.

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Previous research has suggested intermittent fasting drives metabolic benefits independent of weight loss, including improvements in insulin sensitivity, lipid profile, liver fat, and markers of inflammation and oxidative stress. This 2018 trial assessed the metabolic benefits of a specific form of intermittent fasting: early time-restricted feeding, where all food intake was confined to a single six-hour window early in the day. Researchers found subjects who ate within that window improved insulin sensitivity and beta cell functionality as well as blood pressure and markers of oxidative stress.

Read MoreEarly Time-Restricted Feeding Improves Insulin Sensitivity, Blood Pressure, and Oxidative Stress Even without Weight Loss in Men with Prediabetes

Workout of the day

61

For time:

10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP

Each time you break, stop and L-sit from the floor for 20 seconds.

Post time to comments.

At-Home Workout

Air squats and floor L-sits

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"Hereditary and relatively common, polycystic kidney disease (PKD) has long been thought to be progressive and irreversible, condemning its sufferers to a long, slow and often painful decline as fluid filled cysts develop in the kidneys, grow and eventually rob the organs of their function. Progress toward finding a cure has been sluggish, with only one drug proven to slow — but not stop — the progression of PKD. But now, thanks to research conducted by a UC Santa Barbara team, a solution may be no farther than the end of your fork. Diet, they discovered, could hold the key to treating PKD. … Ketosis, the underlying metabolic state of popular diets such as the ketogenic diet, and, to a lesser extent, time-restricted feeding (a form of intermittent fasting), has been shown in the group’s studies to stall and even reverse PKD."

Read the article Hope on the Horizon: researchers find method to potentially stop and reverse polycystic kidney disease

Workout of the day

65

Complete as many rounds as possible in 15 minutes of:

5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions

Post rounds completed to comments.

The Strict Toes-To-Bar

Dr. Malcolm Kendrick concludes his series on the response to injury hypothesis for cardiovascular disease (CVD) by observing that reducing risk relies on doing at least one of three things, and ideally all three: protecting the endothelium from damage, reducing blood coagulability, and improving the body’s healing processes. Kendrick highlights several specific ways to protect the endothelium, from quitting smoking to getting more sun to increasing potassium intake.

Read MoreWhat Causes Cardiovascular Disease? The Response to Injury Hypothesis, Part 4

“The reaction [to the Annals of Internal Medicine publications debunking the advice to eat less meat] was swift and unsurprising. Proponents of the current guidelines were quick to attack the papers and the authors. The first thing that I noticed in the first media article I read was that the word “controversial” appeared in the first sentence. … A (essentially, if not entirely) non-conflicted panel published four systematic reviews of all the evidence available (which was vast for observational studies, if not RCTs) and concluded that any associations observed were very small and the certainty of evidence was low or very low. They cautioned that observational studies cannot establish causation; they don’t report absolute differences; and they are at high risk of confounding. My conclusion from this would have been to dismiss existing guidelines and advise that they be ignored. The panel’s recommendations to continue current consumption were cautious in this context, not controversial.”

Read the article Meat guidelines – the evidence

Workout of the day

2

Rest Day

Post thoughts to comments.

In these contrasting pieces, two authors provide differing argumentation regarding whether the replication crisis, p-hacking, and similar well-documented issues indicate science is broken or working as intended in a self-correcting process.

Read MoreIs Science Broken?

Workout of the day

75

On a 25-minute clock, 5 rounds of:

Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds

Post total distance rowed to comments. | Compare to 180107.

Dr. Michael Eades

2

Paleopathology and the Origins of the Paleo Diet

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Workout of the day

65

50-40-30-20-10 reps for time of:

Medicine-ball cleans
Push press wall-ball shots

♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.

Post time to comments.

At-Home Workout

1

Jug deadlifts and air squats

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"A new report examining the first decade of study results being reported on ClinicalTrials.gov finds that there has been slow progress among drug companies and academic research centers in reporting the results of human studies, but the quality of the data may still present a larger problem. The lack of quality data is undermining efforts at transparency. … ClinicalTrials.gov is often the only place that any results from trials are shared. Of a sample of 380 trials, 58% didn’t publish their results in a journal by the end of a year’s follow-up. And there is reason to believe that sponsors may not be reporting the same data on the database as they do in publications: Among the 47 trials that reported patient deaths, for instance, the authors counted up 995 deaths. When these same trials were later published in journals, they had reported 964 deaths."

Read the articleMore trial results are being posted to public database, but data quality is lacking

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