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The CrossFit stimulus—constantly varied high-intensity functional movement coupled with meat and vegetables, nuts and seeds, some fruit, little starch, and no sugar—prepares you for the demands of a healthy, functional, independent life and provides a hedge against chronic disease and incapacity. This stimulus is elegant in the mathematical sense of being marked by simplicity and efficacy. The proven elements of this broad, general, and inclusive fitness, in terms of both movement and nutrition, are what we term our CrossFit Essentials.

For any jerk variation, the skill consists of using the hips and legs to create upward momentum, then dipping a second time to receive the load in a partial squat. The need to control two dumbbells heightens the demand for coordination and accuracy. Athletes that master the dumbbell push-jerk will develop a solid “lockout” of the arms and intuitive understanding of the overhead position.

Watch The Dumbbell Push Jerk

This 2018 review summarizes links between metabolic syndrome, insulin resistance, and Alzheimer’s disease. Observational evidence increasingly shows diabetes, obesity, and other forms of metabolic disease are linked to increased risk of Alzheimer’s disease, and that patients with Alzheimer’s disease are more likely to be insulin-resistant than peers who do not have the disease. The reviewers find insufficient evidence to support a direct cause-and-effect relationship between metabolic disease and Alzheimer’s disease, but available evidence strongly suggests the former increases risk of the latter.

Read MoreInsulin Resistance in Alzheimer's Disease

Dr. Malcolm Kendrick revisits the response to injury hypothesis as an alternative to the cholesterol hypothesis for explaining the etiology of atherosclerosis. He evaluates three “facts” used to support the cholesterol hypothesis — 1. fatty streaks are early-stage plaques, 2. there is a high concentration of cholesterol in plaques, which must have been derived from LDL, and 3. the lipoprotein found in plaques is LDL — and finds they are all overly simplified or false.

Read MoreWhat causes cardiovascular disease? The response to injury hypothesis, Part 2

The dip is an excellent movement for developing basic upper-body strength and control. Along with other calisthenics, such as the pull-up, the dip should be used as a foundational movement for developing gymnastics strength. The bar dip requires less coordination than the ring dip, making it a great choice when moving toward more advanced upper-body movements. Once an athlete has mastered the push-up, mastering the dip is the next logical step.

Watch The Dip

This 2015 review hypothesizes how insulin resistance develops in the brain and cerebral insulin resistance contributes to neurological and metabolic disease. The authors argue brain insulin resistance is both a consequence and cause of metabolic distress, and impaired brain insulin signaling can account for both the difficulty of reversing obesity and some of its neurological and metabolic comorbidities.

Read MoreImpaired insulin action in the human brain: causes and metabolic consequences

“What scientists do and what journalists do are similar in that we’re both supposed to be establishing reliable knowledge about the universe,” Gary Taubes told the audience at the annual CrossFit Health Conference on July 31, 2019. Taubes, an award-winning investigative journalist, has spent the last several decades turning a critical eye toward places where received wisdom in the fields of science and medicine has diverged from reliable knowledge. In this presentation, he evaluates what the experts say about why we get fat and explains why has become a critic of the consensus.

Watch The Quality of Calories: Competing Paradigms of Obesity Pathogenesis, a Historical Perspective

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