CFWUx1 
2r +400m finished after buzzer (+25s)
12 10 pus
6 6 dips

Done...
400m Run-> Max St Pull Up/ Max St Ring Dip
11/10-> 6/6-> 6/5-> 5/5

modified in my work gym to 3 rounds of 2:30 on a spin bike / 6 strict PU +10# / 9 strict bar dips +10#

9/9, 8/8, 7/7 = 48 reps

Sub 50r (30sdlhp@20kg+20 split jumps),
38r (10/5, 10/6, 7)

69 reps - 1300 m

Pull-ups 14/10/8
Ring dips 19/10/8

R1: 15/18
R2: 10/10
R3: 5/8

30 pull-ups and 36 dips -turnaround on run

Strict bar dips not ring dips. Pronated grip strict pull-ups. 

40/69.5”/187

8 strict pull ups
11 dips 
6 strict pull ups 
13 Roman chair dips 
(2 rounds completed) 

9, 7
7, 5
Ran 400 meters and had no time for more pull-ups. 

3 rounds: 400 m run Rx. SPU each round: 3+3 band-assisted. Dips: strict bar dips each round: 3 + 3 band-assisted.
Completed 07/08/2019.

13,10
10,7
8,7

29 total 
19 Pull-ups/10 ring dips

M/60/6’2”/230

10/5, 12/6, 6/3 Rx 

3 rounds + 400 m run 
Round 1: 7/10 
Round 2: 5/7 
Round 3: 4/6 

I did regular dips instead of ring-dips

3 rounds
16/16
10/10
8/8

11/10
7/6
6/3 out of time

11/10
7/6
6/3 out of time

6/15-5/12-4/7 +300m
49reps

Subbed strict pushups for rings (no rings available):

3 rounds + 10 pushups 

Rd.1: 20/25
Rd. 2: 12/19
Rd. 3: 8/10

2 rounds+80m
11 -14
9-13
42/1.78m/76kg

3 Rounds + 200m
15 pull ups/30 dips
12 pull ups/24 dips
10 pull ups/20 dips

111 reps

2rds
15-16
15-16
rx’d 

10min AMRAP of:
80s Run on Assault AirRunner
Max Strict Pull-ups: 11, 8, 8
Max Strict Ring Dips: 6, 5, 5

3 rounds plus 195 meters. Used a matador instead of rings. (Rings not available)
14 strict pull-ups; 14 strict dips
9 strict pull-ups; 9 strict dips
6 strict pull-ups; 6 strict dips

8 reps each exercise per round (3 rds + 50m) = 48 reps
Subbed to 400m run / jumping pull-up / hand release push up
M / 40y / 176cm / 72kg

3 rds

15/15
9/10
5/9

63 reps total

M/6/190/51

Complete as many rounds as possible in 10 minutes of:

400-m run x 3
Max set of strict pull-ups 15, 15, 15 
Max set of strict ring dips 15, 15, 15

11:15

10-15
10-15
8-8 RX

Rx - 12/11/9 (32) & 17/15/13 (45) = 77

Good day for body weight warriors. 

M- 42-69-170#

Making up from yesterday modified instead of this one
3RFT
1k row
50 wallball at 10lb
100 yard farmer carry with 44lb kbs
75 double unders

29:51

That sucked so bad.

400m
Strict pu
Bar dip

1 - 3/5
2 - 2/3
3 - 2/2

Complete as many rounds as possible in 10 minutes of:
200-m run
Max set of pull-ups
Max set of assisted ring dips
1 - 5/11
2- 6/12
3 - 5/10
4 - 4/0

Complete as many rounds as possible in 10 minutes of:

400-m run
10 ring rows, 45° angle
10 bench dips

5 rounds plus 1 run completed

Felt great, increase load next time

R1 6/7
R2 7/7
Finished 3rd 400m in 10 mins
Great workout 😀

1.Runde 8/10
2.Runde 6/6
3.Runde 4/5
4.Runde 3/-
Ges.42 reps 

I’m a little embarrassed but I did 2 full rounds, Then and additional 400m before cap. 
Pull ups/ full body weight dip subbed for rings.  
6/8
7/9 
Doing heavy and focused chest workout after.

3 rounds + 57m run. 
14/11
12/9
11/8

rx
2 full rnds
10/11
10/10
plus 400m run at 10 min cap
then 3rd rnd of strict pull ups/strict ring dips
6/5 @ 10:43
m/49/175
blazin' hot sun 90+ degrees...

58 / 169

hip replacement so 500m row in place of runs.
shoulder replacement so hand release push-ups in place of dips

7/20 -- 6/15 -- 6/15 -- 69 reps total

Regrettably, I'm skeptical. I'd like to believe what the authors say is true and it certainly makes sense, but their presentation makes me nervous and they are still trapped in the dietary fat paradigm of the last century. My bias is that I think the type of food consumed (sugar and sugary beverages, primarily, refined grains, secondarily) is the dominant factor. So when I read this I'm wondering what their biases are, whether the author's are aware that there are multiple hypotheses to explain what they're seeing, and how they treat the evidence.  

Specifically, the authors make definitive statements about sedentary behavior as a cause of MS -- i.e., "Numerous studies have clearly demonstrated that the pathogenesis of the MS is largely attributable to a lack of fitness and physical activity." -- and they imply that the benefits of physical activity are clear ("many studies have demonstrated that AT improved whole body insulin sensitivity").  But the evidence for sedentary behavior as a cause is almost exclusively observational and cannot be used to establish causality. And the "many studies" are a little bit worrisome as well. 

Regarding the observational evidence, here are two other possibilities (hypotheses) to explain the correlations: 1) sedentary behavior is an early symptom of MS. A first sign of insulin resistance is a tendency to avoid physical activity.  2) Sedentary behavior associates with a lack health consciousness and so other "unhealthy" behaviors. In other words, folks who are sedentary are folks who haven't gotten the message or have ignored the message that they should be exercising. That's a pretty ubiquitous message and we all know we should do it. if we don't, there's something wrong -- either in body or mind. 

In either scenario (and I'm betting on both) you'd see the same correlations. 

As for the intervention studies cited, the authors acknowledge they're ambiguous and the review seems to be cherry-picking: i.e., the authors set out to demonstrate that physical activity is beneficial, because that's what they believe, and so they enumerate the positive evidence and seem to be ignoring negative. (A Scottish cardiologist once described this to me as "Bing Cosby epidemiology: i.e., accentuate the positive, eliminate the negative...") 

 Moreover, it's virtually impossible to do a physical activity intervention trial double-blinded and placebo-controlled. Hence, you'd expect positive effects even if the intervention is useless: i.e., from what's called "performance bias". People who are randomized to intensive physical activity are more likely to adopt other health conscious behaviors than those who are sent home to continue sitting on the couch. There's a reason why double-blinding, randomization and placebo-control are all required in drug studies. Trials that aren't double-blind and placebo-controlled have to be treated with great skepticism, regardless of the reason why they're absent. The fact that comparisons of aerobic training and resistance training saw much the same improvement in insulin resistance leaves open the possibility that the type of training is not important, which might imply that it's some confounding factor in both  groups that matters. Along those lines, I'd love to see a trial comparing, say, 40 minutes a day of intensive aerobic activity or resistance training to an equivalent amount of yoga or meditation. They would both promote health conscious behaviors (don't eat or drink sugary crap) and so might balance each other out on that effect, but if they also got the same results it would suggest that something other than the physical activity is responsible. 

2 rounds + 400 m run
12/12
12/12.
After 10 min, closed the third rou d with 12/12

3rds: subbed 30Cal airdyne for run
Pull ups (rings): 15, 15, 12
Rimg dips: 15, 12, 8

4 rounds plus 90 meters
13/15
8/10
5/7
4/5
About 1:30 splits on the 400m runs on treadmill @ 1% incline
Treated this like a sprint

3 Rds + 150m
Pull-ups/Dips(Btwn stools)=  22/33
7/10
8/11
7/12

2 Rounds + 300m run
Rd1: 5/10 (pull-ups/Box-dips)
Rd2: 4/11
Subbed dips on a box for ring dips.

Subbed:
- 200m elliptical at Level 12 (about 90 seconds) for 400m run
- Pull-ups "strict" with hammer grip (to protect sore elbow)
- Ring dips "strict" to standing with dead legs (for full depth)

Pull-ups / Dips
8 / 10
6 / 7
5 / 7
5 / 6

I think a good goal is to aim for 3 good efforts on the pull-ups and dips, which means that you will need to push the run! Here are some thoughts on scaling:

Run: I will have nearly everyone complete the entire run distance. If I have an athlete where the initial 400-m will take longer than 2:00, I will reduce the distance today. 

Strict Pull-up- I believe the goal is to accumulate a moderate to high volume of strict pull-ups. There is nothing wrong with having athletes attempt this workout as prescribed even if they will not accumulate a lot of reps, but I will likely utilize a variation that allows the athlete to achieve at least 6-10 reps on the initial attempt. For those that cannot achieve 6-10 reps consecutively, I will modify the movement to an inverted bar row or pull-up performed with legs straight and in front of the body with the heels elevated on a box. Regardless of the movement modification utilized, the goal will be to complete relatively consistent sets of 6-10 reps.

Strict Ring Dip: As with the strict pull-up, I believe the goal is to accumulate a moderate to high volume of strict ring dips.  Also similar to the pull-up, I will look to utilize a variation of strict ring dips that will allow the athlete to achieve at least 6-10 reps on the initial attempt. I know many of my athletes will need a movement modification to keep the quality high and the range of motion legit. For athletes that cannot perform dips, I will provide two main movement modifications for the day. Option 1 will be a band-assisted dip and option 2 will be to ring dips with legs straight and feet on the floor in front of the body. I will provide an easier option and reduce reps on an individual basis as needed. 

2 rounds + 200 run
12-10 strict pull-ups, 12-10 strict ring dips
Completed 3rd round in 12:30, with another 9 pu and 10 dips

Sub 500m row
Dips on TRX bands
15/15
15/10
+100m (finished the full 500m)

Love the progressions! Lots of good ideas for skill work.

3 rounds 
Pull-ups 8,8,6-22 total
Ring Dips 11,11,10-32 total

Pull-ups: 15. 10, 8
Ring dips: 15, 10, 8

Used purple band for both movements on every round.

2 rounds- row instead of run..
34-21 on pull-ups
21-21 on ring dips 

R1 20 reps (6/14)
R2 21 reps (6/15)
R320 reps (7/13)
Made it halfway in the run on round 4

Great workout!!

3 rounds + 70m rx
First round 13/17
Second round 8/9
Third round 7/7

This review raises interesting ideas that are seldom discussed or appreciated, like the following 2 for example:



- how body fat is distributed matters a great deal, not only body fat % (e.g. “women with upper body obesity were far more likely to get heart disease and T2D compared to women with lower body obesity.”)



- Metabolic Syndrome stems from hyperinsulinemia (rather than insulin resistance per se, which is a physiological/normal response to hyperinsulinemia)



However, the review focuses on beta-cell failure as a primary mechanism to explain IR. This is a very late stage phenomenon in type 2 diabetics (or early on in the rarer type 1 diabetes).



A better mechanistic explanation can be found in the too frequent hyperstimulation of  insulin; this over-stimulates the generation of new fat cells - called adipocyte hyperplasia - and the expansion of existing ones - known as adipose hypertrophy. With normal insulin levels this doesn’t occur nearly as much. 

2 problems result, together or separately depending on the individuals:

- 

insulin diverts fat towards adipocyte storage, eventually lead to obesity (the increase in caloric intake need not be big, but literally only about 20kcals/day)


- perpetual insulin eventually actual stops fat cells from releasing fatty acids in a timely and controlled manner, eventually leading  to diabetes (how? see link: https://www.ncbi.nlm.nih.gov/pubmed/25662011)

45 reps total
R1) 20reps(10/10)
R2) 20 reps(9/11)
R3) 5 reps

Great post. Studies going back to at least the early 1980s show that in older master's athletes (endurance specialists), cessation of training for 10 days resulted in a near complete loss of the benefits of exercise on glucose tolerance.  Some of those data are discussed in the post. What's not mentioned but is also really important is that the glucose tolerance and insulin sensitivity was largely restored to the 'trained' status after a single training session on the 11th day. Abstract of the original paper here: 
https://www.ncbi.nlm.nih.gov/pubmed/6352578  The implication being that exercise-induced effects on insulin sensitivity and glucose tolerance are remarkably labile - they come and go quickly! 

Very happy to see some classic exercise physiology from a golden era in the field being discussed on the main site. There are a ton of examples of bad science - of poor quality or corrupted by industry influences or both - in the exercise science literature, but it's refreshing to see and discuss some high quality work.  This review is an example of the best the field has to offer. 

Warm-up for 190628:
GENERAL WARM-UP

2 rounds:
10-m high knees
10-m butt kickers
100m run
1 x Burgener warm-up with an empty barbell
   3-5 reps of down & up 
   3-5 reps of dip, shrug, elbows high & outside 
   3-5 reps of muscle snatch 3-5 reps of snatch land 
   3-5 reps of overhead squat
(*We don't do enough snatching anymore)

SPECIFIC WARM-UP

Strict pull-up
3-5 reps of an initial pull to halfway
3-5 reps of a top half pull-up
3-5 reps negative pull-ups
3-5 reps strict pull-ups

Strict ring dip
On boxes or parallel bars, perform 2 sets of: 10-sec support + 3-sec negative + 3-sec hold in bottom of dip
Perform 5 reps of a strict dip or jumping dips on boxes/bars
Perform 5 reps a strict ring dip or jumping ring dip

Practice round
100-m run
3 strict pull-ups
3 strict ring dips

INTENDED STIMULUS
This is Nicole's shorter and spicier cousin.  This one is very straightforward and fun AF. You need to run hard and you need to go to failure on the gymnastics movements. Gaming this one to maximize the number of pull-ups and dips will not give you as much fitness as if you're going in headfirst. It might give you a better score ... maybe. Instead use the clock to make you fitter. Really try to get that next round, and then that next round. Pushing a fast pace today is all that matters. Keep the runs fast and waste no time in transitions. Today there is really no time to stop, you can slow down the beginning of your runs and the ends if you really need to. But that is it. Commit to not stopping! Athletes scaling the gymnastics movements should aim to preserve the strictness of it. If you did strict Nicole 190607 use the same scaling you used that day for the pull ups. Modify the distance in the run so that you can keep it close to or under 2:00. 


OPTION 1
Complete as many rounds as possible in 10 minutes of:
400-m run
Max set of strict banded pull-ups
Max set of strict banded ring dips


OPTION 2
Complete as many rounds as possible in 10 minutes of:
200-m run
Max set of toenail pull-ups
Max set of toenail dips

Champions Club Scaling Notes

RANT: 
When it’s a short workout like this, the technique has to be right in order to get the intensity level that would make a workout effective in that short amount of time. If you 400m run would take 2 minutes, add a few seconds to catch your breath and shake out your arms, you probably would not get more than one round in. So this one is going to give you two options: intensity or volume. Or, if you’re running on fumes, you could make it an active rest day.

I SHOULD TRY THIS RX’D IF: I can run a turnaround 400m repeated efforts in 1:15. And you have strict pull-ups and ring dips up the wazoo.

ORGANIC SCALES:
Strength —  4 rounds, rest as needed between efforts: 200m run, max hold at top of pull-up, max hold at top or bottom of ring dip
Stamina — take the original rep scheme out to a half hour
Endurance — take the original rep scheme out to 20 minutes and cut the run to 200.
Flexibility — make sure you get to the bottom of the pull-up and bottom of the dip (or do push-ups with hands on a plate)

NEUROLOGICAL SCALES:
Coordination — kipping pull-ups and dips, which also makes it way more of an endurance piece too
Accuracy — extend it out to 20 minutes and gameplan the 400s, dips, and pull-ups so they stay even through the entire workout
Agility — as written is a warmup and play a sport after
Balance — focus on the fall for the run, ring dips make balance very difficult, especially when you’re breathing hard

GROUP VERSION:  I think I want to go for intensity on this one. So we’ll scale the run so it lasts a little less than a minute, then probably do static holds for each one (push-up if dips aren’t an option). For people without the technique/capacity, I might even try 5 minutes of running followed by 5 minutes of a plank hold. Not sure yet.

WARMUP:
Running jump rope — running prep
Pistol or lunge — running prep
Hollow rock — pull-up prep
Box jump — haven’t done these in a while
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8 if you can get the intensity right

Globo scale:  sub 500m row or 25 cal assault bike for run.  Use a TRX if rings are not available,  or sub 20/15 lb weighted bar dips for ring dips.   If doing this in a park or outside, use dip bars or sub hand release pushups as a last resort if you don't have rings or a TRX to hang.