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Workout of the day

33

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

62

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

2

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.

Read More

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

Watch

"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

62

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

72

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

Watch

Workout of the day

64

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

Watch

"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

Workout of the day

43

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

Practice scales and stretch for 20 minutes.

Post loads to comments. | Compare to 181204.

Khan Academy

This 2017 review summarizes the potential of a ketogenic diet to enhance the effects of radiotherapy. Radiotherapy is constrained by the damage it causes to healthy cells. As a result, any simultaneous treatment that can either increase the damage radiotherapy does to cancer cells or protect healthy cells from damage may increase its effectiveness. Potential benefits of a ketogenic diet alongside radiotherapy include the reduction of cancer cells’ ability to repair DNA, the slowing of tumor growth and repopulation, and the protection of healthy cells against the harms of radiotherapy by shifting them from an anabolic/growth-centric state to a non-dividing state.

Read MoreFasting, fats, and physics: Combining ketogenic and radiation therapy against cancer

Workout of the day

2

Rest Day

Post thoughts to comments.

Listen to Suite Pastorale by Emmanuel Chabrier

“American taxpayers spend $30 billion annually funding biomedical research. By some estimates, half of the results from these studies can’t be replicated elsewhere — the science is simply wrong. Often, research institutes and academia emphasize publishing results over getting the right answers, incentivizing poor experimental design, improper methods, and sloppy statistics. Bad science doesn’t just hold back medical progress, it can sign the equivalent of a death sentence. ... In Rigor Mortis, award-winning science journalist Richard F. Harris reveals these urgent issues with vivid anecdotes, personal stories, and interviews with the nation’s top biomedical researchers. We need to fix our dysfunctional biomedical system — now.”

Read MoreRigor Mortis: How Sloppy Science Creates Worthless Cures, Crushes Hope, and Wastes Billions

Workout of the day

56

For time:

100 L pull-ups

Post time to comments. | Compare to 150701.

Defining CrossFit, Part 2

2

For CrossFit, intensity is exactly equal to power. To calculate the average power for a given effort, we use force, distance, and time.

Read More

Dr. Malcolm Kendrick analyzes the hypothesis that atherosclerotic plaque develops when the rate of damage to the endothelium exceeds the body’s rate of healing. This means factors that can cause plaques to develop and grow accelerate endothelial damage, create larger and more difficult-to-clear thrombi, and/or impair healing. Kendrick provides examples of these factors — examples as diverse as sickle cell disease, taking immunosuppressants, and smoking — and claims this hypothesis for the cause of cardiovascular disease links risk factors that may not seem to have anything in common.

Read MoreWhat causes cardiovascular disease? The response to injury hypothesis, Part 3

Workout of the day

74

4 rounds for time of:

400-m run
1-minute handstand hold

Post time to comments.

At-Home Workout

Overhead sit-to-stands

Watch

“Science became a strange co-production between scientists and journal editors, with the former increasingly pursuing discoveries that would impress the latter. These days, given a choice of projects, a scientist will almost always reject both the prosaic work of confirming or disproving past studies, and the decades-long pursuit of a risky ‘moonshot’, in favour of a middle ground: a topic that is popular with editors and likely to yield regular publications. ‘Academics are incentivised to produce research that caters to these demands,’ said the biologist and Nobel laureate Sydney Brenner in a 2014 interview, calling the system ‘corrupt.’”

Read the articleIs the staggeringly profitable business of scientific publishing bad for science?

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