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The CrossFit Open

5 workouts. 5 weeks. Oct. 10 - Nov. 11

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Workout of the day


Workout 20.2
Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters
6 toes-to-bars
24 double-unders

♀ 35-lb. dumbbells ♂ 50-lb. dumbbells

Read the scorecard for full event details.

Post rounds completed to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Open Workout 20.2 Standards

Eleven women following a ketogenic diet showed dramatic improvements in diabetes and heart disease markers, experiencing substantial weight loss and dramatically decreased HbA1c, over a period of 90 days. When compared to existing therapies such as insulin secretagogues, this study suggests the ketogenic diet is both more efficacious and has fewer negative side effects than pharmacological alternatives for diabetes treatment.

Read MoreImprovement in Glycemic and Lipid Profiles in T2 Diabetics with a 90-day keto Diet

Workout of the day


For time:

100 hip-back extensions

Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.

Post time to comments. | Compare to 170703.

At-Home Workout

jug swings and goblet squats

Jug swings and squats

LA Times

“Eggs are bad; eggs are good. Fat is bad; fat is good. Meat is bad; meat is … OK? That last food flip-flop made big headlines last week. … How, it was asked, could seemingly bedrock nutrition advice turn on a dime? The answer is that many of the nation’s official nutrition recommendations — including the idea that red meat is a killer — have been based on a type of weak science that experts have unfortunately become accustomed to relying upon. Now that iffy science is being questioned. At stake are deeply entrenched ideas about healthy eating and trustworthy nutrition guidelines.”

Read the article Opinion: The latest flip-flop on red meat uses best science in place of best guesses

Workout of the day


5 rounds for time of:

5 strict muscle-ups
1-minute L-sit hold

Post time to comments.

Thoracic Muscles, Part 1

Thoracic Muscles 1

The external and internal intercostals

Read More

Previously in this series, Prof. Tim Noakes argued Dr. Gerald Reaven was on the brink of discovering the optimum treatment for insulin resistance syndrome, a condition he called “Syndrome X.” In this post, Noakes delves further into the scientific literature available to Reaven as he formulated dietary recommendations for patients with the condition. The prevailing theory at the time suggested carbs were an essential part of a healthy diet and cautioned that the consumption of saturated fats would promote heart disease. Tragically, despite the contrary indications of his own research and a growing body of evidence revealing the detrimental effects of carbohydrate ingestion in persons with insulin resistance or Type 2 diabetes, Reaven ultimately bowed to the influence of Keys and other diet-heart hypothesizers and promoted a diet closer to that recommended by the American Heart Association — a diet Noakes argues has caused the rates of obesity and Type 2 diabetes to soar around the world.

Read MoreIt’s the insulin resistance, stupid: Part 4

The fitness that CrossFitters demonstrate cannot be found without ring training. Gymnastics rings occupy a place in our training that only the barbell can match. Kettlebells and dumbbells, medicine balls and stretch bands, while essential to our practice, are second-tier tools to the rings.

Read the article Ring Strength

Workout of the day


Rest Day

Post thoughts to comments.

Sara Teasdale

Read “There Will Come Soft Rains” by Sara Teasdale.

Maryanne Demasi, an investigative journalist with a Ph.D. in rheumatology, shares highlights from her interview with Danish physician Uffe Ravnskov. Ravnskov, a famed cholesterol skeptic, has gained worldwide significance for his persistent fight against the demonization of cholesterol. Though he once believed additional research would “out the absurdity of a narrative that cast saturated fats and cholesterol as dietary villains,” he has since become an active crusader against misinformation and the corruption of science, publishing more than a hundred articles in well-known scientific journals in an effort to set the record straight on cholesterol.

Read MoreIn Conversation with Uffe Ravnskov
Editorials on cholesterol

“There seems to be a prevalent idea that cholesterol is a wholly undesirable substance. It should be pointed out that it is an essential constituent of all animal tissues and undoubtedly plays an important role in the normal function of all cells. To eliminate cholesterol from the diet means the elimination of animal foods from the diet — meats, milk, eggs, etc. These are the protective foods which nutritionists have clearly shown are essential for an adequate diet. … The proposition that low cholesterol diets be used as a preventive for the development of atherosclerosis would mean that animal foods be omitted from our diets. This is equivalent to the negation of practically all that nutrition science has taught us in the past. Such a course may well be disastrous.”

Read the editorialComments on Cholesterol: D. M. Hegsted, G. V. Mann, F. J. Stare, and Lewis J. Moorman in 1952

Workout of the day


5 rounds for time of:

50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row

♀ 55 lb. ♂ 75 lb.

Post time to comments.

The Sumo Deadlift High Pull Progression

SDHP Progression

The skill acquired through training the sumo deadlift high pull — that of transferring power from the hips and legs, through the upper body, and into the object being lifted with maximal efficiency — is essential both in sport and life.

Read and Watch

Workout of the day


4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.

Choose one, or mix and match.
Rest 5 minutes between rounds.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Post exercise and score for each round to comments.

Ring Row Progression


“A group of 14 researchers just set off a firestorm with a new series of studies that upends years of nutrition advice about meat. Their five systematic reviews, published Monday in the journal Annals of Internal Medicine, suggest there’s no health reason to eat less red meat — not even the bacon and salami we’ve been told for years to cut back on. … But what’s really interesting about this new series is the argument that previously published guidelines have been, well, bad science.”

Read the article Is eating beef healthy? The new fight raging in nutrition science, explained.

Workout of the day


Rest Day

Post thoughts to comments.

Listen to “The Unanswered Question,” by Charles Ives.

Coca-Cola and its proxies persistently attempt to influence science to shift the blame for obesity away from bad diets. One such proxy — founded by Coke and its loyal partner the American College of Sports Medicine (ACSM) — is Exercise is Medicine, an initiative designed to influence the medical establishment, cast doubt on the relationship between nutrition and obesity, and muzzle fitness trainers. To conceal this dubious history, ACSM claims it founded Exercise is Medicine with the American Medical Association, ignoring Coke's founding role. ACSM-affiliated scientists continue to repeat this false claim, despite CrossFit's repeated correction.

Read MoreCrossFit Catches ACSM In Lie And Cover-Up About Exercise Is Medicine

Workout of the day


Workout 20.1
10 rounds for time of:

8 ground-to-overheads
10 bar-facing burpees

♀ 65 lb. ♂ 95 lb.

Read the scorecard for full event details.

Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.

Open Workout 20.1 Standards

A new meta-analysis of large observational studies suggests reducing red or processed meat intake has little to no effect on mortality. Researchers used the GRADE methodology to evaluate 61 large cohort studies assessing the relationship between red and/or processed meat intake and cardiovascular or all-cause mortality. They found the evidence supporting any association between red and/or processed meat and cardiovascular or mortality outcomes to be of a consistently low quality and suggest that if reducing red and/or processed meat has any impact on mortality, the impact is very small.

Read MoreRed and Processed Meat Consumption and Risk for All-Cause Mortality and Cardiometabolic Outcomes

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