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Workout of the Day

Rest Day

Post thoughts to comments.


Music in the Tuileries Garden by Édouard Manet

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Read MoreSupport Your Local Box Fundraiser

“Scientific journals exist primarily to disseminate and record science, but many medical journals ... have been about more,” writes Richard Smith, former editor of the BMJ. In this chapter of his book, The Trouble With Medical Journals, Smith describes the at-times colorful history of prominent journals such as the Lancet and BMJ. He also shares why contemporary medical journals have come to “live with a constant tension between the needs of authors and readers” and also journal owners and advertisers. “The possible functions of journals are thus informing, reforming, disseminating science, educating, providing a forum for a community to debate the issues of the day, entertaining and making money,” he explains.

Read MoreWhat and Who Are Medical Journals For?

Workout of the Day

21-15-9 reps, slowly, of:

Chest-to-wall handstand push-ups
Hip-back extensions
Strict knees-to-elbows

Post to comments.

The Chest-to-Wall Handstand Push-Up


Workout of the Day

3 rounds for time of:

Row 250 meters
21 dumbbell thrusters
12 chest-to-bar pull-ups

♀ 20-lb. DBs ♂ 30-lb. DBs

Post time to comments. | Compare to 171222.

At-Home Workout


Jug swings, burpees, and sit-ups


“Two years ago, following heated debate, a sports science journal banned a statistical method from its pages, and a different journal — which had published a defense of that method earlier — decided to boost its statistical chops. But as Matthew Tenan, a data scientist with a PhD in neuroscience relates in this three-part series, that doesn’t seem to have made it any easier to correct the scientific record.”

Read the article Why — Even After Reforms for an Episode Involving Bad Statistics — Is It so Difficult to Correct the Sports Medicine Literature?

Workout of the Day

Practice SLIPS for 20 minutes.

Back squat 5-5-3-3-3-1-1-1-1 reps

Post loads to comments. | Compare to 190821.

Chronic Disease: Key to COVID-19 Deaths


Whether the link between hyperinsulinism and disease states is causal or correlative will be debated for years. But the tide is dramatically shifting towards causality in many, many disease states. What cannot be debated is that reducing carbohydrate intake eliminates hyperinsulinemia in nearly every occurrence. By what logic would we not adopt an easy prevention, cure, or mitigation (with not only no side effect, but provable and dramatic side benefit) in regards to the litany of disease states linked to hyperinsulinism? We strongly counsel that you opt out of hyperinsulinemia while the scientific community continues slogging along.

Read the 2003 article Avoiding Metabolic Derangement

Workout of the Day

Rest Day

Post thoughts to comments.

Listen to a reading of “Love After Love” by Derek Walcott.

Free radicals are reactive molecules that can damage cell membranes, organelles, and DNA. Antioxidants can neutralize free radicals before any harm is done. But should you take antioxidant supplements to improve your health? Tyler Hass surveys current research on antioxidants and explains why we should be skeptical of messaging that claims vitamin and antioxidant supplementation is always beneficial.

Read MoreWhy Antioxidant Supplements Don't Work, Part 1

Workout of the Day

3 rounds for time of:

50-m lunge in AFSAP
1 burpee per lunge step taken

Post time to comments.
Compare to 191225.

Burpee Modification


A 2014 review argues traditional risk factors such as changes to lipids and blood pressure account for only half of the elevated cardiovascular risk observed in diabetics. The review authors suggest efforts to manage heart disease risk in diabetic and prediabetic subjects should focus directly on managing insulin and glucose levels and insulin resistance, not merely on improving lipid profiles and blood pressure.

Read MoreInsulin Resistance and Hyperglycaemia in Cardiovascular Disease Development

The CrossFit stimulus — which is constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch and no sugar — can give you a pass on chronic disease. It is elegant in the mathematical sense of being marked by simplicity and efficacy.

Read the articleFitness, Luck and Health

Workout of the Day


3 rounds for time of:

Run 400 meters
21 kettlebell swings
12 pull-ups

♀ 16-kg KB ♂ 24-kg KB

Post time to comments. | Compare 180515.

At Home: Clean and Press


“On January 22, [personal trainer] Donna Harris received a cease-and-desist letter from the Mississippi Department of Health. Talking about healthy eating on Facebook and getting paid to do it, the department said, could trigger a $1,000 fine and up to six months in jail. In the eyes of the state, Harris was an unlicensed dietician — and apparently enough of a threat to public safety that she might need to be put behind bars. … In a lawsuit filed this week on Harris' behalf, the Mississippi Justice Institute, a nonprofit law firm, argues that Mississippi's overzealous enforcement of its dietician licensing law violated Harris' First Amendment rights. Aaron Rice, the group's director, is particularly galled by what happened when Harris asked the state what information she could legally provide without a license. She was told to stick to ‘government-approved guidelines, like the food pyramid.’”

Read the article A Mississippi Woman Gave Diet Advice Without a License. The State Threatened to Throw Her in Jail.

Workout of the Day

5 2-minute rounds of:

20 dumbbell box step-ups
Max reps of dumbbell push presses

Rest 2 minutes between rounds

♀ 35-lb. DBs and 16-in. box
♂ 50-lb. DBs and 20-in. box

Post push press reps completed each round to comments.

The Dumbbell Push Press

Metabolic therapies including caloric restriction, intermittent fasting, and the ketogenic diet are receiving increasing attention as potential adjuvant treatments to improve the effectiveness of immunotherapy. Currently, preliminary but promising evidence suggests these therapies may increase the effectiveness of existing cancer therapies such as immunotherapy, chemotherapy, and radiotherapy by slowing tumor growth and increasing tumor vulnerability.

Read MoreTargeting Glucose Metabolism to Enhance Immunotherapy: Emerging Evidence on Intermittent Fasting and Calorie Restriction Mimetics

Workout of the Day

Rest Day

Post thoughts to comments.

Listen to Vivaldi, Concerto for 4 Violins in B minor RV 580.

Dr. Aseem Malhotra, MD, explains which lifestyle factors can impair immunity and which are protective against respiratory illness. As more data on the coronavirus becomes available, it is becoming clearer which groups are at greater risk of developing severe complications. Obesity, Type 2 diabetes, high blood pressure, and smoking appear to put people at greater risk, while exercise and good nutrition improve the body’s defenses.

Read MoreLifestyle Tips to Hedge Against Respiratory Illness

Workout of the Day

On a 15-minute running clock, for max reps:

5 rounds of:
20 seconds of deadlifts, rest 10 seconds
20 seconds of push-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of squat cleans, rest 10 seconds
20 seconds of pull-ups, rest 10 seconds

Then, 5 rounds of:
20 seconds of hang power snatches, rest 10 seconds
20 seconds of sit-ups, rest 10 seconds

♀ 135-lb. deadlift, 85-lb. clean, 55-lb. snatch
♂ 215-lb. deadlift, 125-lb. clean, 75-lb. snatch

Post total reps completed at each exercise to comments.

Zoë Harcombe on The Game Changers


Workout of the Day

12-9-6 reps for time of:

Single-arm overhead squats, left arm
Single-arm overhead squats, right arm
Strict muscle-ups

♀ 45-lb. dumbbell ♂ 70-lb. dumbbell

Post time to comments.

At-Home Workout

Deadlifts and weighted lunges


“Recent concern about the nutritional gaps in plant-based diets has led to a number of alarming headlines, including a warning that they can stunt brain development and cause irreversible damage to a person’s nervous system. Back in 2016, the German Society for Nutrition went so far as to categorically state that — for children, pregnant or nursing women, and adolescents — vegan diets are not recommended, which has been backed up by a 2018 review of the research. After the Royal Academy of Medicine in Belgium decided a vegan diet was 'unsuitable' for children, parents who force a vegan diet on their offspring in Belgium could even one day find themselves in prison.”

Read the article How a Vegan Diet Could Affect Your Intelligence

Workout of the Day

For time:

Row 500 meters
50 GHD sit-ups
Row 1,000 meters
30 GHD sit-ups
Row 2,000 meters
20 GHD sit-ups

Post time to comments. | Compare to 160207.

Hip Musculature, Part 4

A 2016 letter to the editor of the BMJ argues the complete profile of metabolic changes induced by a low-carbohydrate diet — increased LDL and HDL cholesterol, a reduction in triglycerides, and a reduction in insulin resistance — indicates a reduction in cardiovascular risk. Researchers who argue the increase in LDL cholesterol is atherogenic fail to consider more recent data suggesting LDL cholesterol levels are at best inferior to alternative markers of disease and in fact may have little predictive value at all.

Read MoreThe Cardiovascular Risk Reduction Benefits of a Low-Carbohydrate Diet Outweigh the Potential Increase in LDL-Cholesterol