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Workout of the day


5 rounds for time of:

400-m run
15 hang squat clean and jerks
9 weighted strict pull-ups

♀ two 35-lb. DBs for C&J, one for pull-ups
♂ two 50-lb. DBs for C&J, one for pull-ups

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Muscle Basics


Increasing time spent doing high-impact physical activity as a youth is a simple and direct way to improve skeletal health. One of the programming directives offered at the CrossFit Kids Certificate Course is including impact-loading exercises on a daily basis. This simple addition results in meaningful and significant benefits not only in terms of the improved fitness it generates through these plyometric exercises but also with respect to increased skeletal health in the long term.

Read the articleCrossFit Kids Research Brief: Bone Density

Workout of the day


4 rounds for time of:

Row 500 meters
Rest 3 minutes

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At Home: Step-Ups


"For years, experts have recommended low-fat dairy products over the full-fat versions, which are higher in calories and contain more saturated fat. Recent research, however, indicates that full-fat dairy may actually be healthier than its reputation suggests, and that people who eat full-fat dairy are not more likely to develop cardiovascular disease and type 2 diabetes than people who consume low-fat dairy. They may even be less likely to gain weight."

Read the articleWhy Whole-Fat Milk and Yogurt Are Healthier Than You Think

Workout of the day


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

Practice SLIPS for 20 minutes.

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Presses To Handstand


This small trial demonstrated that time-restricted feeding (a particular form of intermittent fasting that includes a longer nightly fasting window) leads to substantial differences in glucose response over the course of the day compared to shorter periods of daily fasting.

Read MoreEarly Time-Restricted Feeding Improves 24-Hour Glucose Levels and Affects Markers of the Circadian Clock, Aging, and Autophagy in Humans

Workout of the day


Rest Day

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William Butler Yeats

The Song of Wandering Aengus,” by William Butler Yeats

Dr. Maryanne Demasi worked as a journalist and producer for the Australian Broadcasting Corporation (ABC) for 11 years. In 2013, she produced a two-part series called “Heart of the Matter,” which challenged the role of cholesterol in heart disease and addressed the overprescription of statin drugs. The series received excellent ratings and was praised by ABC management for being “superbly presented” and “provocative.” Over time, however, reception became less favorable. Demasi attributes the shift to the media storm stirred by those with vested interests in statins. Here, she shares her story and explains why the fallout is indicative of a “crisis of democracy” in the sciences.

Read MoreScience and censorship — my story

Workout of the day


5 rounds for time of:

2 legless rope climbs, 15 feet
20 dumbbell snatches, alternating arms

♀ 45-lb. dumbbell
♂ 65-lb. dumbbell

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The Modified Rope Climb

Dr. Malcolm Kendrick discusses recent concerns in the medical community regarding the potential for bias in clinical research on statin therapy. He reviews the various reasons statin trials may be unreliable, including selective publication of results and strategic shifting of trial endpoints during ongoing studies. Despite the apparent evidence-based support of statin therapy and measures taken in the 1990s and early 2000s to mitigate bias, Kendrick urges doctors to proceed with caution when recommending the drugs. Echoing another review from 2015, Kendrick claims “a complete reassessment [of their efficacy and safety] is mandatory.”

Read MoreStatins — Are the Data Free From Bias?

Workout of the day


3 rounds for time of:

3 minutes of handstand hold in as few sets as possible (AFSAP).

After each round, perform 5 burpees for each handstand set — e.g., if the handstand hold takes 4 sets, complete 20 burpees before starting the next round.

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Jumping Jacks and Burpees

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"Heartburn, ulcer and acid reflux medicine may bring relief, but over time, they could also increase a person's risk of early death, new findings show. Researchers have linked popular drugs like Prevacid, Prilosec, Nexium, Protonix and other proton pump inhibitors to a higher risk of death by cardiovascular and chronic kidney disease, as well as upper gastrointestinal cancer, according to a study published in The BMJ. More than 15 million people are prescribed PPIs each year, while millions more purchase them over-the-counter, the researchers say."

Read the article Overuse of heartburn drugs linked to heart, kidney disease, cancer

Workout of the day



5 rounds, each for time of:
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Rest precisely 3 minutes between each round.

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The AbMat Sit-Up

Scientists continue to discover evidence of the therapeutic value of nutritional ketosis for a range of conditions, including Type 2 diabetes, Alzheimer’s, and cancer. Dr. Dominic D’Agostino, an Associate Professor of Molecular Pharmacology and Physiology at the University of South Florida, is at the forefront of research related to the use of ketosis for cancer treatment. During a presentation on July 31, 2019, at the annual CrossFit Health Conference in Madison, Wisconsin, D’Agostino shared his knowledge of the health benefits associated with ketones and presented his latest research on ketosis as an adjuvant treatment for high-grade glioma.

Watch Dr. Dominic D’Agostino: Emerging Applications of Nutritional Ketosis

Workout of the day


Rest Day

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Corot Landscape

Landscape With Lake and Boatman by Jean-Baptiste-Camille Corot

The CrossFit Games are the world’s premier test to find the Fittest on Earth. The 2019 season exemplified the global nature of this challenge and the community it represents more than any before. On Oct. 10, CrossFit communities around the world will come together again in celebration and competition for the start of the 2020 CrossFit Open. All are welcome to join the world’s largest participatory sporting event. During this five-week competition, ordinary people accomplish more than they thought possible, and the next cohort of national champions will be crowned.

Read MoreGlobal Community, Global Competition

"The sound of cheering carried across the Alliant Energy Center as the top athletes from over 100 countries took the field Thursday during the 2019 CrossFit Games opening ceremony. Amongst a sea of U.S. competitors, Lt. Col. Anthony Kurz and Capt. Chandler Smith took it all in as they looked around the crowded North Field. Kurz proudly displayed his Army Special Forces flag as a nod to the Special Forces community. Those cheering included members of the U.S. Army Recruiting Command and Warrior Fitness team who were there to support their teammates and engage with the fitness community."

Read the articleSoldiers Vie in Survival of the Fittest at 2019 CrossFit Games

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