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Workout of the day


Row 2,000 meters

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metabolic pathways

There are three distinct biochemical means by which energy is provided for all human action. These “metabolic engines” are known as the phosphagen pathway, the glycolytic pathway, and the oxidative pathway.

A 2016 paper combines data from multiple prospective cohort trials to show low sodium intake has a stronger and more universal association with increased mortality than high sodium intake. The reviewers found the only population that benefits from sodium restriction is hypertensive individuals consuming more than 6 grams of sodium per day (only 10% of the combined study population). The remaining 90% would expect to receive no health benefit or even increased health risk by reducing sodium intake. The reviewers suggest recommendations similar to those of the American Heart Association may actually be harmful for the majority of Americans.

Read MoreAssociations of urinary sodium excretion with cardiovascular events in individuals with and without hypertension: a pooled analysis of data from four studies

Metabolic training refers to conditioning exercises intended to increase the storage and delivery of energy for any activity. Ultimately, the CrossFit position on metabolic conditioning, or “cardio,” is summed in two points: Anaerobic training can match endurance training for aerobic benefits. Metabolic training with varying and mixed exercise modalities avoids specificity of adaptation allowing for additional first wave-cardiovascular/respiratory adaptations and increased functional strength.

Read the article Metabolic Conditioning

Workout of the day


Rest Day

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Summertime by Mary Cassatt

Library of economics and liberty

"Marcia Angell of Harvard Medical School and the author of 'The Truth About the Drug Companies' talks with EconTalk host Russ Roberts about the impact of pharmaceutical companies on academic research, clinical trials and the political process. Angell argues that the large pharmaceutical companies produce little or no innovation and use their political power to exploit consumers and taxpayers."

Listen Angell on Big Pharma

Workout of the day


5 rounds for time of:

Run 400 meters
30 box jumps
30 wall-ball shots

♀ 20-inch box, 14-lb. ball
♂ 24-inch box, 20-lb. ball

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The Wall-Ball Shot

Workout of the day


Clean and jerk 1-1-1-1-1 reps

Then, practice SLIPS for 10 minutes.

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At-Home Workout

At-Home Workout

Burpees, side steps

NY Times logo

“A small but rigorous new study provides strong evidence that not only do these [processed] foods tend to make people eat more, but they also may result in dramatic and relatively rapid weight gain and have other detrimental health effects. The research, published in the journal Cell Metabolism, found that people ate significantly more calories and gained more weight when they were fed a diet that was high in ultra-processed foods like breakfast cereals, muffins, white bread, sugary yogurts, low-fat potato chips, canned foods, processed meats, fruit juices and diet beverages. These foods caused a rise in hunger hormones compared to a diet that contained mostly minimally processed foods like fresh fruits and vegetables, eggs, grilled chicken, fish and beef, and whole grains, nuts and seeds."

Read the article Why Eating Processed Foods Might Make You Fat
science logo

“Something about the industrial processing of food makes us more likely to overeat, according to a new study. Volunteers ate more and gained more weight on a heavily processed diet than an unprocessed one, even when the two diets had the same available calories and nutrients. The study is ‘a landmark first,’ and a ‘shot over the bow’ in a debate over the health of processed food, says Steven Heymsfield, an obesity researcher at Louisiana State University’s Pennington Biomedical Research Center in Baton Rouge who was not involved with the work. But some experts question whether the study controlled for important differences between the diets.”

Read the article ‘Ultraprocessed’ foods may make you eat more, clinical trial suggests

Workout of the day


Row 2,000 meters

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Bones of the Knee

Workout of the day


Rest Day

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Read “Summer in the South” by Paul Laurence Dunbar.

The 2019 CrossFit Health Conference will take place July 31 at the Monona Terrace in Madison, Wisconsin. There, CrossFit Health will continue its annual tradition of bringing together world-class thinkers from the scientific and CrossFit communities to explore the devolution of science and the ills of modern medicine. This year, speakers will discuss three central themes — the war on cholesterol and fat, the metabolic effects of low-carb diets, and the widespread sacrifice of scientific truth on the altar of the pharmaceutical industry — all through the lens of their personal experiences with “The Mess.”

Read MoreThe 2019 CrossFit Health Conference

In 1993, Prof. Peter C. Gøtzsche co-founded the famous Cochrane Collaboration, an organization formed to conduct systematic reviews of medical research in the interest of promoting unbiased evidence-based science. During his tenure with Cochrane, Gøtzsche fought to uphold its original values. However, when Gøtzsche attempted to correct the path of consensus science or point to industry-related bias, Cochrane sought to censor him and eventually expelled him in 2018 after what he calls a Kafkaesque “show trial.” Here, Gøtzsche shares the research that led to his fallout with Cochrane as well as his firsthand experiences witnessing the organization’s moral collapse.

Watch Peter C. Gøtzsche: Death of a Whistleblower and Cochrane’s Moral Collapse

Workout of the day


5 rounds for time of:

21 back squats
1 legless rope climb, 15 ft.

♀ 95 lb. ♂ 135 lb.

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Handstand Pirouettes

Prof. Tim Noakes describes Gerald Reaven’s research on the carbohydrate metabolisms of patients with coronary heart disease (CHD), which demonstrated patients with hypertriglyceridemia were more likely to be insulin resistant. Noakes also highlights a series of studies conducted by Reaven and colleagues that explored the effects of high- and low-carbohydrate diets on blood triglyceride concentrations — studies that ultimately revealed the American Diabetes Association’s high-carb, low-fat dietary recommendations may have been increasing diabetics’ risk of CHD.

Read MoreIt’s the Insulin Resistance, Stupid: Part 2

Workout of the day


5 rounds for time of:

1-minute handstand hold
21 toes-to-bars

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At-Home Couples WOD

couples workout

Sit-to-stands, floor touches, reaches

medpage today

“A low-sodium diet has a shaky foundation in heart failure, a systematic review showed. Out of more than 2,600 studies on sodium restriction in heart failure, only nine small trials with a total sample of 479 -- none of which were free from bias -- made it into an analysis by a group led by Kamal Mahtani, PhD, of the University of Oxford, England. In the end, the investigators found ‘no clinically relevant data on whether reduced dietary salt intake affected outcomes such as cardiovascular-associated or all-cause mortality, cardiovascular-associated events, hospitalization, or length of hospital stay,’ they reported online in JAMA Internal Medicine.”

Read the article Review: Low-Sodium Diet for HF on Shaky Ground

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