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Workout of the day

Complete as many rounds as possible in 30 minutes of:

500-m row
3 rounds of Strict Cindy

1 round of Strict Cindy is 5 strict pull-ups, 10 push-ups, and 15 squats.

Post rounds completed to comments.

Wrist Musculature

In the first article in his new series on diabetes, Dr. Malcolm Kendrick discusses the long history of diabetes research and introduces several models for understanding the causes of the disease, as well as its progression. While the mechanism underlying Type 1 diabetes is generally agreed upon, debate continues over whether Type 2 is related to fat consumption or raised insulin levels resulting from carbohydrate intake. Kendrick explains and evaluates the arguments for each model.

Read MoreDiabetes, Part 1: Disease Models

Workout of the day

Practice SLIPS for 20 minutes

Overhead squat 3-3-3-3-3 reps

Post loads to comments. | Compare to 191129.

At Home: SLIPS


Scales, L-sits, inversions, planks, and stretching


This June 2019 article (published in French) covers the first CrossFit high school sports program in France. The program, located in the Jamot-Jaurès school district, fills the gymnasium twice a week with students from the vocational and general secondary schools. Teacher Jérémy Lascoux remarks, “Ces jeunes ne se rendent pas compte du potentiel physique et mental qu’ils ont. Avec le CrossFit, ils apprennent à se dépasser” — "These young people are not aware of the physical and mental potential they have. With CrossFit, they learn to surpass themselves.”

Read the article A CrossFit sports section at the Lycée d'Aubusson

Workout of the day

Complete as many rounds as possible in 10 minutes of:

3 burpee box jump-overs
3 deadlifts
6 burpee box jump-overs
6 deadlifts
9 burpee box jump-overs
9 deadlifts

♀ 20-in. box, 155 lb.
♂ 24-in. box, 225 lb.

Post reps completed to comments. | Compare to 171002.

The Burpee Box Jump-Over

Several studies support the hypothesis that diet, particularly carbohydrate consumption, affects vision. One study compares the eyesight of hunter-gatherer and industrialized groups and finds myopia skyrockets when indigenous populations adopt a Western diet involving more refined carbohydrates. Another study explores the mechanism behind dietary contribution to myopia and finds increases in insulin promote eyeball elongation in animal models. A third study explores dietary sugar’s links to glaucoma, cataracts, diabetic retinopathy, and macular degeneration. Its authors ultimately recommend avoiding high glycemic index foods.

Read MoreSugar and Sight

Workout of the day

Rest Day

Post thoughts to comments.

Read “Work Without Hope” by Samuel Taylor Coleridge

On Jan. 13, New Jersey Governor Phil Murphy signed Assembly Bill 1582, the “Dietetics and Nutrition Licensing Act,” ushering in a regulatory regime that could imperil the right of CrossFit trainers to share essential information on nutrition and health. CrossFit affiliates should be aware of this potential threat to their free speech on nutrition, as well as their rights under the law. Since the bill’s introduction in 2018, CrossFit, Inc. has worked with New Jersey affiliates to limit the scope of its restrictions through tenacious advocacy with the state legislature. CrossFit, Inc. will continue to monitor the outcome of this specific legislation and advocate on behalf of its affiliates in New Jersey.

Read MoreUpdate on Nutrition-Related Free Speech Issues in New Jersey

Workout of the day

100 ft. of legless rope ascent in AFSAP
L-sit for 2 minutes in AFSAP

AFSAP = As few sets as possible.
Count rope progress from where your hands begin to where your hands end on each climb.

Post number of sets for each to comments. | Compare to 190507.

The Hanging L-Sit

Brain insulin resistance is associated with Alzheimer’s disease and cognitive impairment, and the regions of the brain most closely associated with Alzheimer’s pathology are also the regions richest in insulin receptors. The authors of this 2019 review argue these associations may be causal and explore ways hyperglycemia and impaired brain insulin signaling may directly contribute to cognitive decline and Alzheimer’s disease.

Read MoreAlzheimer’s Disease and Diabetes: Insulin Signaling as the Bridge Linking Two Pathologies

Workout of the day

Complete as many rounds as possible in 15 minutes of:

10 squat cleans
10 strict handstand push-ups

♀ 105 lb. ♂ 155 lb.

Post rounds completed to comments.

Samson Stretch


Workout of the day

4 rounds, each for time, of:

Bike 1 mile

Rest as needed between efforts.

Use a stationary bike, air bike, or find a 1-mile course to repeat each round.

Post times for each round to comments. | Compare to 180315.

Vladimir Subbotin, MD and PH.D.


An alternative hypothesis for coronary atherosclerosis


"Trainers… apply exercises to their clients in order to induce adaptations in structure and function that lead to improved fitness. In order to do this effectively, reliably and safely, the working trainer must understand the structures they are stressing with exercise to produce the functional change that is fitness. This is the primary reason we learn anatomy and physiology."

Read the article Anatomy and Physiology primer for CrossFit trainers

Workout of the day

Rest Day

Post thoughts to comments.

Listen to Poème, Op. 25 by Ernest Chausson.

“A Federal court in California has ruled in favor of the popular training program CrossFit in its lawsuit against a nonprofit group — a competitor in fitness training — awarding the workout company nearly $4 million in sanctions. Why are you reading about this case on Retraction Watch, you might ask? Well, at the heart of the suit, first filed in 2014, was a now-retracted 2013 study in the Journal of Strength and Conditioning Research — published by the NSCA — showing, erroneously, that CrossFit was linked to an increased risk for injuries.”

Read the articleCrossFit wins $4 million sanction in lawsuit stemming from now-retracted paper

Workout of the day

Practice SLIPS for 20 minutes

Barbell thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps

Post loads to comments. | Compare to 051127.

Professional Training: Scaling


Scaling is not the avoidance of a difficult skill, load, or movement. The purpose of scaling is to create a bridge between where an athlete is today and where they could be in the future.

Read and watch

Workout of the day

Complete as many rounds as possible in 12 minutes of:

250-m row
20 GHD sit-ups

Post rounds completed to comments.

At Home: Hollow Holds


“Estimates for the global vegan food market now expect it to grow each year by nearly 10% and to reach around US$24.3 billion by 2026. Figures like this have encouraged the megaliths of the agricultural industry to step in, having realised that the “plant-based” lifestyle generates large profit margins, adding value to cheap raw materials (such as protein extracts, starches, and oils) through ultra-processing. … today, private interest and political prejudices often hide behind the grandest talk of “ethical” diets and planetary sustainability even as the consequences may be nutritional deficiencies, biodiversity-destroying monocultures and the erosion of food sovereignty.”

Read the article The Dark Side of Plant-Based Food — It’s More About Money Than You May Think

Workout of the day

3 rounds for time of:

800-m run
10 strict bar muscle-ups

Post time to comments.

The Strict Bar Muscle-Up


Workout of the day

Rest Day

Post thoughts to comments.

Dance (II) by Henri Matisse

The 2020 CrossFit Open national champions are announced. Across the world, 239 individuals have won the right and will receive invitations to represent their country at the 2020 Reebok CrossFit Games in Madison, Wisconsin. This year, CrossFit crowns seven additional champions from countries new to the CrossFit Open, demonstrating the continued international growth of the world’s largest participatory sporting event.

Read MoreThe 2020 CrossFit Open National Champions

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