195-235-260-295-320.  last set was dead stops, the others were touch n go

CFWUx2 10*45dl 10*95
15*135 12*157 9*185 6*223 3*245

185-210-235-265-305 Rx'd

Tried to focus on form, still getting back into it now that I can get to the gym during COVID.

Keep shouting the truth until the truth becomes heard.  We need more and more Dr. Kendrick!

E4MOM

145, 185, 225, 265, 285

(first 3 were pretty easy, last 2 were tough, but doable)

75. 95. 105. 115. 125 all kg and just back from hols

Dr Malcolm Kendrick’s entry in Wikipedia has been deleted. Hitler’s is still there, as are Stalin’s and Chairman Mao’s, but Kendrick’s has been deleted. He must, therefore, have done something very bad indeed–and he has. He has shown how drug companies manipulate data.

Consider Pfizer’s claim that Lipitor (atorvastatin) “reduces risk of heart attack by 36%.” How do Pfizer construct such a claim?

To reduce the story to its essence, imagine a trial in which, over a number of years, a thousand people take a placebo and another thousand people take Lipitor. Now imagine that, in the placebo group, 30 people develop heart attacks. So their risk of getting the disease over those years is 3%.
Now imagine that, in the Lipitor group, 19 people develop heart attacks. Ie, on Lipitor, someone’s chances of developing a heart attack has fallen to 1.9%. The risk has fallen by 1.1%.

If you’re trying to sell Lipitor, claiming a 1.1% fall in the risk of heart attacks is unexciting. If 97% of people are not going to develop heart attacks anyway, and if Lipitor has significant side effects, then an awful lot of folk will simply trust to Mother Nature and trust they’ll be one of the 97% and skip the drug. And your stockholders will be unhappy. 

But if your company has a PR department, it’ll note that two numbers have emerged from the study, namely that the risk of developing a heart attack is 3% and that Lipitor has reduced it by 1.1%. From which a third number can be calculated, for 1.1 is 36% of 3. So an actual risk reduction of 1.1% can described as a *relative* risk reduction of 36%, and Lipitor “reduces risk of heart attack by 36%.” Which will make your stockholders happy, because which patient wouldn’t want to reduce their risk of a heart attack by a third?

But wait. Not all heart attacks are fatal, and people can die from an awful lot of things: so, what does Lipitor do to overall mortality? After all, the JUPITER study (the ‘Justification for the Use of statins in Prevention: an Intervention trial Evaluating Rosuvastatin’ study) found that Rosuvastin, like Lipitor, reduced the numbers of heart attack and strokes–but the heart attacks that did ensue were more dangerous. Consequently, cardiovascular mortality on Rosuvastin *did not fall.* Rosuvastin reduced cancer mortality, but as Kendrick notes, that finding has not been reproduced.

Equally, in the Lipitor study, the difference in overall mortality between the placebo and Lipitor groups failed to reach statistical significance (p=0.16, Sever et al, 2003, Lancet, 361: 1149-1158). So, Lipitor might have been advertised as reducing “the risk of heart attack by 36%,” but it didn’t extend life. 

Which is another worry of Kendrick’s. We look to statins for extra years of life, but doctors do not tell their patients how many: doctors do not tell their patients how many extra years or even months of life they might expect on taking statins. Patients with cancer are routinely told how particular therapies might extend their lives by so many years or months, but patients on statins are not told this. Why not? Well, it seems that statins apparently provide only extra days–not years, let alone months–of life.   

Statins do, however, generate side effects. Sometimes really quite unpleasant ones such as severe muscle pain and diabetes. But we don’t know how many side effects they generate, nor how severely they damage patients, because the Cholesterol Triallists Collaboration, which is based at Oxford University and which is the central repository of the findings from the 30 or so large statin trials, keeps those data secret: almost all statin clinical studies are funded by the companies that market them, and the companies oblige the Cholesterol Triallists Collaboration to not release the information.

Malcolm Kendrick has chronicled other misleading stratagems from the world of medical science. What about the trials that show that cancer screening saves lives? Well, screening–cervical screening, for example–will pick up cancers early. But if you define ‘cure’ as a five-year survival rate, a patient whose cancer is diagnosed early will, all other things being equal, more likely survive for five years than one whose cancer is diagnosed later. Screening, in short, can look great in statistics while actually saving no lives.

Ever since John Ioannidis at Stanford published his iconic 2005 paper ‘Why most published research findings are false,’ we’ve increasingly understood that most published research findings are indeed false. Their falsities can arise from an array of biases, one of which is funding bias, and–as Malcolm Kendrick has chronicled–almost all the clinical studies on cholesterol and statins have been funded by industry. Not surprisingly, therefore, they’ve looked at the products of industry and found them good.

Kendrick gives a good talk and he writes a good book (three actually) but he must be seen as the star witness for the prosecution rather than the judge. Between the drug companies’ assertion that up to 40% of adults should take statins, and Kendrick’s assertion that practically no-one should, must lie the optimal figure for statin use. How to find it?

We obviously can’t rely on the drug companies to tell us, but we can’t allow a solitary primary care physician, however brilliant, to tell us either. Public health science of this importance must be a collective process, and perhaps the government or (preferably) one of the major foundations such the Bill & Melinda Gates Foundation or the Wellcome Trust might take the lead on creating a disinterested, exhaustive but transparent trial or set of trials. 

And they might call their program the KENDRICK program for Kalculating the ENDothelial RIsCK study. Which might put that name back in Wikipedia.           

265
280
295
315
335

15-225#
12-255#
9-265#
6-285#
3-315#
1Rep is 385#

300-325-365-405-435 rx

Way hard! 6m rests or more! 

40/187/5’9.5”

CrossFit Bytown Kids program re-launching a pilot program for the summer.  We had an excellent first class taught by Coach Andrew and Coach Grant with 7 awesome kids to kick off the summer.

135-185-225-255-275

15s - 100kg 
12s - 110kg 
9s - 120kg 
6s - 130kg
3 - 150kg 

225-275-315-365-405lbs Rx

225, 265, 295, 315, 365

completed 2019-06-17
110-130-140-150-200 (DBs)

57 / 169
With my hip replacement and subsequent dislocations, I don't go heavy anymore or deep in 'squat' exercises. 
185 for the weight in all sets and sets were 15-12-10-10-10 reps.

125 - 140 - 150 - 170 - 190lbs

65, 85, 105, 125, 145 

15x135, 12x185 (2 grip adjustments), 9x205, 6x225, 3x250
Added same qty/set for abmat s/u & 1/3 qty for handstand release work

315 - 335 - 365 - 385 - 405lbs

135í—15
225í—12
245í—9
265í—6
285í—3

D
35í—15
55í—12
75í—9
95í—6
105í—3

15x135
12x165
9x195
6x225
3x255
All unbroken

32 / M / 5'9" / 137lbs

Dumbbells: 50-60-65-70-75

Being lazy the last few years has really done a number on my kung fu grip.

Subbed double kettlebell swings (20-20kgs)
15-15-15-25-30 reps

2 water jugs @22.5kg each for all reps
M / 40y / 176cm / 72kg

15-135
12-185
9-225
6-275
3-315

15: 225 12: 245 9: 265 6: 285 3: 305. All in lbs.

60 (132lb)
65 (145lb)
70 (154lb)
80 (176lb)
90 (198lb)

Had an amazing weekend learning about crossfit from FEDE and VIJAY at 303 crossfit drive Mumbai . Thankyou to both of them for making us connect with them . I had wonderful experience from start to finish . 

legs still fried from squats last week, modified to strict press to give lower body a break. 15/12/9/6/3 @ 42.5/47.5/52.5/60/67.5kgs.

practiced descent from handstand against wall and Lsits/tuck holds

70kg 80kg 90kg 100kg 110kg
Zwischen den Ausführungen 90 sec Pause 

135-185-225-245-275

135(too light)-225-275-300-315

135-165-195-225-245

225#-275-315-365-405

Back still twitching and ACL still dinged but gonna lose my 💩 if I take another rest day!!  Went REALLY light and used a trap bar for 15-12-9-6-3 reps; 35#/55/75/95/105

185# - 205# - 215# - 225# - 245#

225-255-285-305-335 lbs
M/41/5’8”/163

225-275-325-365-385

A huge shoutout and thank you to everyone that came through Dallas Strong this past weekend. Want to thank all the coaches for spending the two days teaching the material and providing feedback to not only me but my colleagues as well during the workouts. Overall great experience!! L1 is a must for those not only interested in coaching/training but just to get a better sense of what CrossFit truly is.  #GeauxTigers 

185, 205, 225, 245, 260

Jackie
95, 105, 115, 125, 135

15x 135
12x 185
9x 205
6x225
3x275 pr

2 mile run after
Jiu jitsu earlier  

185/215/235/255/275

15 x 185
12 x 225
9 x 245
6 x 295
3 x 335

15 x 205
12 x 225
9 x 275
6 x 295
3 x 325

M/28/5’7”/160#

135/185/225/285/305

That last set felt like garbage, but 3 reps at 305 is a PR. All sets reloaded with good form; none of that bouncing momentum.

165,185,205,245,285

The Level 1 course in North Charleston was phenomenal! Coach Chuck, Andy, Luke, Lindsey, and Alex did an amazing job. No matter your skill level they made us feel comfortable and answered all our questions! They make a great team!! 

Sore legs from last weeks BS. Went light. 
15- 135#
12- 155#
9-   185#
6-   205#
3-   275#
Male 58 178 lbs

Did Power Cleans because limited weight. Same rep scheme. 
75-95-115-145-165

135
185
225
315
365

15 - 205#
12 - 225#
9 - 255#
6 - 285#
3 - 315#

Huge shoutout to Eric, Adrian, Tegan, & Trish for the awesome experience in Park City, UT! I learned so much from them and cannot thank them enough for their knowledge.

15x90 kg, 12x100 kg, 9x110 kg

Dear Crossfit... How come all the posts on L1 and L2 certs... And none for L3 exam passes? Why don't the people who have decided to step up and push further, not get any recognition? I did ask on Twitter but got no response. Thanks 

43/6'3"/200
SLIPS make up from other day
225-275-315(6; grip fail)-315(hook grip worked)-345

Deadlifts
15-12-9-6-3-1
145-195-215-235-255-265

205-225-245-275-315
Could have made some bigger jumps, especially going from 12 to 9, but I feel like I still would have ended up at 315, so I'm ok with that. My baby girl is like 5 days overdue, so I REALLY hope I don't end up crazy sore from this!

Had a great time learning about CrossFit Kids this weekend from coaches Joe and Reza at NCR CrossFit. A big thank you to both coaches for their enthusiasm, knowledge, encouragement, and especially their ability to connect the course material to examples from their own extensive experience teaching CrossFit to kids of all ages. Your passion for the topic really shone through.

15 - 135
12 - 155
9 - 175
6 - 195
3 - 215

A huge thank you to Steve and Donovan at the Louisville, KY Level 1 course this weekend! Excellent presentation of materials in a fun, engaging and memorable way. And special thanks to Fern Creek CrossFit for hosting! 

M /45/ 135 lbs
I actually did this WOD last week. 
I did this using a hex bar. Not sure if I was supposed to kind of max out each set? I did not. 
15-135 (light, I could have easily gone heavier)
12-165 (still light but felt fine.)
9-195 (felt super solid)
6-235 (felt good)
3-265 (felt good)
3-285 (felt good and still explosive & fast)
3-315 (this one set felt good but not quite as explosive)
post WOD, I ran about 2.5 miles with the dog in the woods. 
First time in a LONG time I tried a real weighted WOD. 
Fun and glad. I will do these again soon. Been a while and was fun and want to really start adding these back in.

15-135/ 12-155/ 9-185/ 6-205/  3-225
1st 3 sets felt light today, but the last one definitely not. 

185-215-245-275-285 

225-255-275-315-345

From 170lbs, +20lbs per round:

15 @ 170lbs
12 @ 190lbs
9 @ 210lbs
6 @ 230lbs
3 @ 250lbs

All sets unbroken with continues motion. I did not release the bar nor shift my feet, and I maybe could have gone a little heavier. But my grip nearly gave out on the last 2 rounds.

50-60-80-100-120

175/195/215/225/235  most were touch and go.

Thanks to NCR in Ottawa for hosting another great training weekend! Joe and Reza shared lots of great information and insight from their years of coaching. It's always great to hear of experienced coaches who continue to learn and strive to be better. Thanks to the rest of the group for their curiosity and enthusiasm. Wishing you all the best in the future!  :)

15: 225 lb 
12: 275 lb 
9: 315 lb
6: 365 lb 
3: 405 lb

Decided to follow the same rep scheme for bench press during DL rest periods. Went a bit lighter on BP because I’m sure that something will come up later this week that will make me regret my decision to do bench today. 

DL:  15x185; 12x205; 9x235; 6x265; 295 total fail; 3x275
BP: 15x125; 12x140; 9x145; 6x150; 3x165 

Result: Just about emptied the tank on DL; had more in me in on BP, which was fine. 

15x185
12x205
9x225
6x245
3x265

135-155-185-205-225

100-122-144-166-166

15 @ 175 lb., 12 @ 195, 9 @ 215, 6 @ 225, 3 @ 230. Dropped barbell in the set of 6 and broke into 4+quick breath+2. All other sets unbroken.
Thanks to Bryan Rosen for the helpful warmup.

Axle bar DL's -overhand grip
2nd time ever using axle bar
135/150 (1 reset)/155(2 resets)/160/170
m/49/175
Got a new gym toy over the weekend,
a 150# sandbag, so practiced ground to over the shoulder--started with
100#, which was a good starting weight.

155,175,205,245,265
120 sit ups
100 push ups

M/44/6'2"/180#

Rx'd 
225/250/275/305/335#

Great video. Dr Kendrick is a brave man and CrossFit has often backed/presented such voices going way back ... not because they are "contrarians" but because they provide valid arguments to the discourse about "the ills of modern medicine and the wilful abuse of the public’s trust in science" that is worthy of further study.
Having said that, hope to also see Dr. John Ioannidis (Stanford University) in a future CrossFit Health event lecture, whose gravitas is a given and who similarly identifies bias/problems in published researched findings. 

15 - 70kg
12 - 95kg
9 - 110kg
6 - 150kg
3 - 180kg

16 mile bike ride this morning; 25 minutes going out, with a glorious tailwind.  39 minutes on the return leg, with a nasty headwind.

215-230-250-265-285#.  Had at least 5 more pounds in the tank with each lift.  To keep in mind next time.

Amazing Course with Mo, Matt, and Josh at CrossFit Monrovia. Extraordinary and organized coaching, instruction and all around fun. Classmates you all were the best too - so coachable, fit, and fun!!!

Thank you Park City Level 1 trainers!!! Eric, Adrian, Tegan and Trish were phenomenal! I had a wonderful experience from start to finish and learned so much! I am so excited to coach and help our CrossFit community grow! I hope to be like theses amazing coaches someday❤️

안양공식인증지부 크로스핏힘
225 - 275 - 315 - 365 - 410 (186kg)
강경택 45세/180cm/90kg

Fue una de mis mejores experiencias, el Curso Crossfit L1 aqui en Santiago, Chile. La pase de maravilla y me fue lleno de conocimiento listo para seguirlo aplicando, agradecido con JOBST Y VICTOR grandes chicos que hicieron de este gran fin de semana sea fenomenal. Seguir aprendiento, practicando y aplicando a nuestras clases. Saludos chicos, fuerte abrazo

Park City Level 1 was amazing. Thank you Eric, Adrian, Tegan and Trish for the incredible training sessions. You guys were a great team. Thanks for everything this weekend.

Chuck, Luke, Alex, Lindsay and Andy at the L1 in North Charleston, SC were top notch. No matter where you are in your CrossFit journey, coach or athlete,  the L1 is a must. Thank you to Chuck and his crew for a great two days of learning!

Intended Stimulus
.
Full-send-it-fun-AF day! If you did 190606, then you know what you are in for. We want the heaviest loads you can handle with good mechanics on each of the different sets, and we want them unbroken. Just like we said four days ago, remember Rippetoe's advice: "don't be pigheaded". If your spine starts rounding in the middle of a lift, drop that bar! Deload a little and try again. If you did 190606, use what you learned that day to better guide your plan today. If you struggle with deadlifts, today is an awesome day to work on them. Focus on the aspect of your deadlift you need to improve. Choose a drill that will help you develop that aspect, but that you can handle. Start with a heavy dose of reps, the sets of 15 and 12 here will be ideal. And then keep adding load while decreasing reps as long as you are able to sustain the aspect you want to develop. Athletes learning how to deadlift can use option 2. 


FULL SEND IT!   
 


OPTION 1
This is a good option for athletes that have control of the movement, but for whom the set up position is a struggle due to flexibility, or motor control issues. Choose one of the movements below.


15-12-9-6-3 reps
trap-bar deadlifts
elevated deadlifts (set your bar on top of some plates)
double kettlebell deadlifts
 
 
OPTION 2
This option is for athletes learning how to deadlift or fixing their movement pattern. 
 
All done for quality
 
5 sets
10 seated good mornings 
10 sumo deadlifts from seating
10 slow descent single KB deadlifts
rest 2-3 minutes between sets
 
then
 
5 sets
5 conventional deadlifts
rest 1:30 between sets 

Level 1 Course with Simon Jones and Joe Pearson in Dubai have been awesome. Very well delivered, clear and  engaging. It had been a fun 2 memorable days of learning.

Thank you to the coaches in North Charleston Level 1 course this weekend!  Coaches Chuck, Lindsey, Luke, and Alex were amazing! All were knowledgeable, personable and friendly.  They all made us feel comfortable and at home no matter our skill level.  If you weren’t already sold on CrossFit when you came,  you are now - I am pumped and ready to apply what I learned!

Warm up for 190610:
GENERAL WARM-UP
1 round of:
20 air squats
25 groiners
30 banded good mornings

2 rounds of:
10 hip-and-back extensions
10 v-ups

SPECIFIC WARM-UP
7 deadlifts with an empty barbell, 2-sec pause at the knees in the ascent

3 sets:
Set 1: 10 deadlifts, 2-sec pause at the floor between reps (@ 40% of 1RM)
Sets 2 & 3: 5 reps adding about 10 percent each set
> First working set should be challenging (roughly 60% of 1RM)

Globo scale: AsRxed.  If needed use pads under the plates to reduce noise l.  If no barbell available use dumbbells and do 1 leg stiff legged deadlifts in the same set schema, ascending weight, alternating legs.

225, 255, 275, 315, 365 Rx 

THANK YOU to the staff at my Level 1 this weekend in North Charleston!  My current Level 1 expires in July, and I had to renew, unfortunately for me being 30 weeks pregnant...living in the hot south!  Chuck was THE MAN going above and beyond making sure I was ok all weekend, and providing helpful accommodations as needed including keeping the loud fans on during lecture and making sure I wasn’t going too fast doing thrusters.  ;). Thanks to Chuck and the North Charleston crew (you too especially Lindsay, and pretty sure Luke was my #1 cheerleader!) for helping make it a good weekend for me.  The course was a great refresher to for me as a trainer as I head back to my affiliate tomorrow night to lead my athletes.  Thanks, y’all! 

Level 1 course at North Charleston was a great experience, eye opening, and very educational.  Coach Chuck started the weekend with one of best moments. Coach Luke, Alex and of course Coach Lindsay were phenomenal.  Coach Lindsay hope your fingers recover from being stepped on. Lol. 

The Kids course with Joe Deigan and Reza Mashkoori was so fun what a well run weekend thanks again!

Champions Club Scaling Notes

RANT: 
We always do a hype post of sorts before our Summer session, and this video mashup is probably the coolest thing that's been posted on our site. Very unrelated to deadlifts, but hopefully you don’t mind me sharing.
http://championsclub.squarespace.com/home/2019/6/9/summer-of-100.html
(link is w/f safe)

I SHOULD TRY THIS RX’D IF: my technique allows for going heavy on the last few sets

ORGANIC SCALES:
Strength — skip the 15, 12, and 3; do all sets of 9 and 6.
Stamina — skip everything 9 and below and do 15s and 12s repeated. Or if you wanted to work on stamina with heavier weight just set a 2-minute time cap with your heavy sets and do as many reps as possible in that time frame
Endurance — don’t allow for full recovery between sets
Flexibility — stand on plates or some other elevated surface

NEUROLOGICAL SCALES:
Coordination — make it cleans instead of deadlifts
Accuracy — take a dive into the confusing world of percentages
Agility — coordination scale, or do sets of 21 at lighter weights and see how fast you can do them
Balance — shoes off, slow motion sets — and shifting on the feet means the rep does not count

GROUP VERSION:  I can see this going a lot of different ways. I might start with a 1:00 time cap and see how it looks. My goal by the end of the session would be for people’s legs and abs to be fried. So whatever it takes for that to happen.

WARMUP:
Jump rope — always
Hip extension — deadlift prep
GHD sit-up — I mean, if we’re going to be on the GHD anyway… and we need to work on belly bracing
Pull-up — spend time hanging overhead
[insert thing you suck at]

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  8. The grip factor here might make it a little easier than back squats. But I wouldn’t be too concerned with people losing grip; let them reset and finish the set off right instead of rounding or rushing trying to keep grip.