Workout of the day


Strict and for time:
10 pull-ups
20 push-ups
30 squats
Row 2,000 m
15 pull-ups
30 push-ups
45 squats
Row 1,000 m
20 pull-ups
40 push-ups
60 squats
Row 500 m

Post time to comments.

Continuum Gif

The sickness-fitness continuum from “What Is Fitness?” 2002.

“Excessive fructose intake (>50 g/d) may be one of the underlying etiologies of metabolic syndrome and Type 2 diabetes. The primary sources of fructose are sugar (sucrose) and high-fructose corn syrup. First, fructose intake correlates closely with the rate of diabetes worldwide. Second, unlike other sugars, the ingestion of excessive fructose induces features of metabolic syndrome in both laboratory animals and humans.”

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Done right, fitness provides a great margin of protection against the ravages of time and disease. Where you find otherwise, examine the fitness protocol, especially diet. Fitness is and should be “super-wellness.” Sickness, wellness and fitness are measures of the same entity. A fitness regimen that does not support health is not CrossFit.

Read the 2002 CrossFit Journal article

Workout of the day


Rest Day

Post thoughts to comments.

“Largo” from Dvořák’s Symphony No. 9 in E Minor, From the New World, op. 95-II.

"The mission of the Cochrane Collaboration, established in 1993, was to systematically review medical evidence with a view to producing the best quality and trustworthy evidence. Twenty-five years later, it is in a crisis that centres on the dismissal (of) one of its founders and the question of access to clinical trial data. The original mission aimed at improving health. In the face of stalling life expectancies, the stakes in the current crisis could not be higher." —David Healy

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“In response, more than 3,500 health care professionals, scientists, and public health advocates signed a letter protesting the hospital’s move to the Danish minister of health. ... The letter states that Gøtzsche’s work has ‘played a pivotal role in favor of the transparency of clinical data, the priority of public health needs and the defense of rigorous medical research carried out independently of conflicts of interest.’”

Read the article

Workout of the day


Complete as many rounds as possible in 20 minutes of:

15 strict pull-ups
30 push-ups
45 squats

Post rounds completed to comments.


The ankle and foot: an example of a first-class lever in human anatomy.

A generation of research on the diet-heart question has ended in disarray.

Dr. George Mann, 1977

A first-class lever is a very simple machine comprised of a beam placed upon a fulcrum. A load is placed onto one end of a beam, while an effort is directed onto the other end to counter the load. In human anatomy, the skull as it sits atop the first vertebra and the ankle and foot are examples of first-class levers.

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“The Framingham Heart Study laid the groundwork for the obsession we’ve had with cholesterol and saturated fat and may well be the study that has been most damaging to the health of the U.S. population. This damage comes not necessarily from the study’s data but from the misreporting, deception, dissembling and outright prevarication about the data that have made it the wellspring for both the diabetes and obesity epidemics that afflict us.” —Dr. Michael Eades

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Workout of the day


5 rounds for time of:

1 minute of L-sit holds
15 controlled, no-momentum back extensions

Post time to comments.

Bob Bent Over Row

The bent-over row is highly beneficial and serves as an excellent substitute for a pull-up when no pull-up bar is available.

The Houston Chronicle logo.

"For decades, nutritionists and physicians have urged people to limit consumption of red meat and other fatty foods, which were thought to cause heart disease. But new studies debunk this conventional wisdom. Indeed, it now looks like low-quality carbohydrates—not saturated fats—are driving America's heart-disease epidemic. It's time to stop demonizing steak."

Read the Whole Story

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