Is the snatch always combined with a squat?

CFWUx2 10*45dl burgener 5*95sn 2*106sn 2*117sn
44:33
117 snatch

15m
Snatch only with bar

4 rounds for time of:
400-m run
6 modified rope climbs
7 snatches (85 lbs)

23'50"

First of all, thanks a lot for Prof. Noakes
work. For everything.



In your It's insulin resistance stupid?
Part 3, figure 3, you present the fantastic results of the virta health year 1
study. I used to love the "almost continuous" weight loss graph. But,
for me, that graph has a problem.


The problem with that graph is that in most
Hallbergh's and Phinney's presentations, they always compared it with other
type of interventions that showed initial weight loss, but then (after 3 or 6
months) weight gain again. Like "U" curves. And, from my point of
view, this graph had always looked like a half U curve. And
"cleverly" it seemed to be cut exactly at the minimal point to avoid
showing the weight gain part that will come later. Yes, they had an excuse:
this were the results for 12 months. But they never updated that graph. It seems
that they were hiding the weight gain part.


For me, it is clear that they are hiding
it, because that graph was not updated in the year 2 study. They basically
changed the "almost continuous" style of presenting things, and now
they only show a graph with 2 points. Hahaha, can you believe this? They had
almost continuous data for year one and they transformed all that information
into a single dot. And for the whole second year, they also only have another
dot. Just two dots for to full years, while they have almost continuous data.
Are they hiding the U shape of the curve? I'm totally convinced about that.
(Anyway, even with 2 dots, the two year study shows a weight gain on the second
year, which is what was expected by simply analysing that half U curve of year
one).


Are they hiding something? And,
unfortunately, as you did not present the weight loss data from the two year
study in your part 3 paper, it seems that you are also hiding something. Please
do not interpret this as an attack. This is far from being an attack. This is a
question. Why is Noakes Foundation and Virta Health hiding the weight gain part
that occurred in the second year? This is not good. The low carb movement
should not fall into the same vicious practises of hiding data. I repeat. this
is not an attack. This is a call for the truth and for asking Virta and the
Noakes foundations to update and make public all the data they have. And,
hopefully, to present the continuous U shape curve for years 1, 2, 3 etc.


I know Noakes foundation does not own the
data. But you can push Virta to make them public. All the population in the
planet has the right to have access to those data. They are so important for
the movement, that they can't be kept hidden. And not only for weight
loss/gain, but for all the other parameters. I feel that also in all the other
parameters Virta is hiding the not-so-spectacular results of year 2.


So, Please make another chapter of your
fantastic series about insulin resistance touching this U curves and why people
come back to gain weight even with Virta well formulated ketogenic diet. I
believe that the body is always trying to reserve energy for the future. And,
when bodies are fully ketogenic adapted they also find a way to keep reserves.
And if there is food available to reserve, then it will be reserved. If the
eating plan is optimal and activity plan too, then body will find a balance and
the weight gain/loss should stop and reach a plateau of stable total weight. If
to stabilize, the body needs to gain, then it will gain, and if it needs to
loose, then it will keep loosing. I think this chapter is very necessary.


And for me, it opens the question of: Do we
need to be keto all our life? Should we cycle the ketogenic diet with a
moderate carb diet? And with fasting? There are many "important"
biohackers recommending cycling, like Peter Attia, Dave Asprey and Joseph
Mercola. Yes, some of them are not formal university scientists like you guys,
but I think they are making a very good point here. Furthermore, Phinney and
Virta are not recommending Fasting! What the hell is happening here? Fasting is
so important for human health. I believe Noakes, Longo, Panda and Attia should
sit down first and define some kind of fasting protocol for the low carb
community and make Virta people understand its benefits. Please make another
chapter (or chapters) about the benefits of fasting. I think this is super
important, also because if in the second year Virta is observing weight gain is
because the body is reserving again. Fasting is the more natural way of using
reserves. That is what reserves are for: for use it during fasting periods of
food scarcity.


Another chapter needed in your series is
the serious reading of evidence of the Ketogenic opponents. I know you have
proven how the industry and the high carb people have falsified and hidden
information for years. Nevertheless, they are still there and they are still
publishing scientific papers and movies (game changers) about the benefits of
plant based diets. I think the movie deserves three more chapters of your
series (starting by saying that the movie makes no mention about blood glucose
levels, hahaha, they are so malignant but so influential!).


But the scientific opponents are what I am
more interested. Virta Health 2 year study was replied in the journal with a
comment letter attacking the study:



https://www.mdpi.com/2072-6643/11/7/1620/htm?fbclid=IwAR21YW2fqIv3Asu-ANtyH42MQmEQ33jr8c-p1HKXp1H6U95QQkw_2D4PYNs).



This letter was written by the group of
Cyrus Khambatta (mastering diabetes). Mastering diabetes is like a
"Virta" but plant based. I'm sure you know them. Well, I think their
research and their claims deserve a chapter of your series. They are generating
so much confusion. And in regards to their letter, I think it deserves
attention of your series because they claim (and seem to have evidence) that
insulin resistance is caused by excess fat in the cell and, therefore, dietary
fat. Hahaha, well, they show the papers. The main issue are the results of the
insulin resistance test for keto people: they show worse results. And Hallbergh
acknowledge to know about this in her response. So, what is happening! In my
opinion, a new definition of insulin resistance should be put on the table. I
think the evidence of Khambatta group is like comparing the resistance to vodka
for a 40 year old Polish healthy drinker against a healthy 8 year old kid. If
you give them a shot of tequila, it will do nothing to the Polish, but it will
make sick the healthy kid. So, is the kid worse than the Polish? Hahaha, of
course not. So please, add another chapter about this.


In short: chapters about U curves
(including Virta 2nd year). Chapters about fasting to use reserves. Chapters
about cycling keto? Chapters about "Mastering Diabetes" people and
their "scientific" evidence. Chapters about Game Changers movie.
Chapters about insulin resistance test failure for keto people.


Please send me your comments back to my
email, and let me know what you consider to be important to be added to your
series.



Also, I feel this is not the very best
place to put my comments, so please let me know where is the best place to put
comments like this. (I feel these comments should be public too)



Noakes I love your work. You are genius!

Terrific, I love it!  

Trivial typo "Dr. A. Kerwick and Mr. G. L. S. Pawan", that should be "Kekwik" as in https://www.ncbi.nlm.nih.gov/pubmed/13347103

19:37. 4R of 40r (sdlhp@20kg/20 alt jumping lunge), 15 alt towel grip pulls, 7 snatches @25kg (2R squat but 2R power to protect knee injury).

38:35 95lb squat snatches

4 rounds for time of:
400-m run
3 legless rope climbs   scaled to regular rope climbs
7 snatches, 185 lb.   scaled to 135 lb.

As scaled, with squat snatches, 22:29.

Didn’t start off great, missing 3 of the first 5 snatches.  Was having trouble getting a solid bottom position of the overhead squat.  Better warm-up might have fixed this.  With more reps, I seemed to do much better.  First round in 6 minutes; other rounds were faster, around 5:30 (last one was closer to 5:00).  Not too surprising, given the extra reps in round 1.  Rope climbs went pretty well — shoes were a little wet from the yard so sometimes had trouble initially getting the wrap.

46m/5'10"/180

42:28 95#

20mins
2 rnds + run

Subbed 9 ea lying to stand rope climbs for legless 
Snatches at 115#

M/60/6’2”/230

115# squat snatch 
15 strict towel pull-ups per round

25:23

32:04. 12’ legless climbs from seated. 135lb squat snatches. Missed 3 snatches throughout the WOD, including the last attempt, go figure. 

40/69.5”/185

Subbed 400m row and 10x 1-arm PU, scaled to 115# SN: 16:51

On vacation when this was programmed. Completed TODAY, Monday, 8/12, with scaling and subbing as follows:

4 rounds for time of:
400-m run
21 L pull-ups
7 snatches, 100-lbs

28:20

Timed the rounds this time, too:
6:18
7:17
6:24
8:21

19:24, 3 10-ft seated legless ropeclimbs, 95-lb snatch 

2138

1 legless climb, but 2 on the first round. 
95 lb snatches 
4 rds

This snatch sequence may provide some value. I hope it helps! https://www.instagram.com/p/BwrNypxgrsJ/

21:11.
4 rounds: 400 m run, 1 leg-assisted rope climb, 7 squat snatches 55 lb.
Then:
3 squat snatches @ 60 lb., 65, 70. 1 squat snatch @ 75 lb., 80 (new 1 rep max/PR).
Then: 5 sets x 3 reps: 75 lb. OH squats

25:53 with 135#
Respect to all Games althletes!

Scaled, subbed
400m run
3x8 pullups+horizontal climb steps on a bar
7 20kg double kettlebell snatches (no squat, from the ground).
20 minute time cap
2 rounds & 400m+2 climbs
42/1.78m/76kg

18:39 Sc
4 rounds of:
400m Run on Assault AirRunner
3 Unbroken Bar Muscle-ups
7 Snatches 135lbs

4x
400m Sprint
45 strict pull ups
7 snatch @ 115lbs
30:12

4 Rounds 
400m run
3 legless rope climbs
7 snatch @ 115lbs
= 35:46

4 rounds for time of:

400-m run (8 50m shuffles)
15 tuck towel pull-ups
10 50 lb db snatches

16 minutes - nice one for the cottage

24:30

Sub 1:55 500m row

Lying to standing rope climb

65lb. Snatch.  Hook grip, focused on form.  Next time 70lb.

I had never focussed on keeping my shoulders out past the bar until I saw this video and it helped my lifts 

2ROUNDS & 400M RUN (84KG & 15FT LEGLESS RC)

3 stairs run (2 floors up+down)
9 rope lay - stand - lay
7 snatches 40 kg
21:30

4 RFT
400m run
7 strict pull ups
7 snatches @ 40kg
19.17 min 😎👍

4rds: 17:03
400m Run
3 Legless RC 12ft
7 SQT SN (95lbs)

Had to lower the snatch weight down today felt heavy...then my dog ran to neighbors during 4th round so had to get him during wod ha

4 RFT 
400 m run
3 legless rope climbs 7' from seated 
7 squat snatch @ 95#
Time capped at 20 minutes with 3 rounds plus 400 m run

Fiquei muito surpreso pelo wod do Site ser o primeiro evento no Games 19. 

Time: 23'00"

Scaled
4 rounds
400m Run
3 leg less rope climb
7 snatches 115 lbs

21:25 - 95lbs for squat snatch and 15 rope pullups since gym doesn't have a rope climb

What is the height on the Ropeclimbs for the men and women? 

4 Rds
400m Run
15 lay to stand to lay rope climbs &
9 L -sit rope pull-ups 
7 snatches (65#) 
27:25

I scaled the snatches to keep moving but only Rd 3 was unbroken anyway. 🤷🏻‍♀️ (About 80% of my 1RM of 80#)

26:43

Subbed 4x11’ rope climbs (equipment constraints) and scaled to 65# squat snatch

Scaled:
4 RFT
400-m run
10 one-arm pull ups/towel pull ups
10 db snatch w 50lb db - alternating

16:20

Did rounds 1&2 one-arm pull ups, rounds 3&4 towel pull ups

4 Rounds 
400m Run 
2 Legless Rope Climbs (Legless up, legs decent, jumped)
5 Snatches 135#
19:35

Event 1 .com what!!!!!

Can’t wait to watch 1st Event !!!

Rx 37:14 felt great to get heavy again

This is going to be an Epic 1st Event!

29:42Rx

23:22 scaled squat snatch 50kg

With torn hands, none of this looked good.  So
4 RFT of
400ish run
10 weighted ring dips, 15#
21 jump squats (thanks for the idea, Chris)
20:22

23:16
Did 4 legless rope climbs to 11 ft. ceiling.
Scaled snatch weight to 115 lbs.

400m run
6 x 9ft rope climbs starting from sitting on the floor
7 sq snatches (65)

18:43

28 min, scaled to 400 m run, 15 towel pull-ups & 88 Ibs. 4 rounds

M/44/6'2"/180#

From @amrapmentality

15 min AMRAP 
5 burpee deadlifts 50# DB's
50 foot farmers carry
18 rds + 2 

Prof. Noakes
I was so expecting this continuation, that my url-trial yesterday did not allow me any sneak-preview...

It was worth the wait, as expected. My heureka moment earlier with Atkins (only read the Volek Phinney Westman -version) came with the substance oxidation under starvation -picture from Kevin Hall: Atkins is emulating fasting, and ham-omelette day 3 does not change oxidation much. The other point was that first you burn your inside fat and eating is a compensatory source. While the compensatory eating must increase with dimishing fat storages, as shown by Phinney, where is the point using isocaloric trials with fixed caloric reduction?

Of the course the information was out there allready by Pennington. Could we call him  the Atkins "scientist" and Atkins himself the "marketer"? Great job by both.

I got some great answers to my VLDL question from you and Raphi in previous issue. I'd like to rephrase: insulin normally supresses VLDL formation and it is increased in fasted condition?; however, it seemed that metabolicly impaired secrete VLDL in other times as well, kind of sign of insulin resistence?

The other thougt that crossed my mind; diabetes mellitus vs. "diabetes lipidus". The "flow thru" of sugar via kidneys is being preseded by "flow thru" of lipids via liver. Both organs kind of perform emergency work to get rid of the excess energy. Only the other could be tasted on the tongues of medieval doctors. Time to proceed, finally?

Rgds JR

안양공식인증지부 크로스핏힘
46:31 강경택 45세/180cm/90kg
🇰🇷대한민국 HEIDI CHOI & JIMOO SON🇰🇷
화이팅!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Shoulders felt like crap so subbed

X4
400M
9 strict pull-ups 
9 TRX pull
7 squats @ 185

Champions Club Scaling Notes

RANT: 
Just a Workout? Yup, looks like it to me. When I look at these, I pretty much disregard the weight listed - yes, if I did this with 185-lbs. it would be a strength biased workout. But unbroken would be what we are looking for on at least the first few rounds. Also, snatches listed without any adjectives before it are full squat. Now get off my lawn! 

I SHOULD BE DOING THIS AS RX'D IF: See above. I didn't get the chance to test this out, but I think somewhere in the 12-15 minute window would be what we're looking for.

GROUP VERSION: as listed. "legless" is to rope climbs as "strict" is to pull-ups. Those that can't will do legless as high up as they can then finish with the legs, or just use the legs from the start, or just hang and hold.

THIS IS MY FIRST WORKOUT IN FOREVER VERSION: this would be an almost perfect workout for this; a little mix of everything. Aside from the scale above, if the technique isn't good enough to go heavy on snatches then double the reps

INJURY VERSION:
Upper body injury - run, 1:00 hollow hold, 21 squat jumps
Middle body injury - bike/row, 1:00 handstand hold, rope climbs
Lower body injury - strength day here probably. amrap in 15 minutes of: 1 legless rope climb, 5 handstand push-ups

WARMUP:
Running jump rope - obviously
Handstand - overhead prep
Kb swing - timing for snatch
PVC Overhead squat - snatch (get off my lawn, again)
[insert thing you suck at]


GENERAL FEAR LEVEL: 7

Globo scale:  I am going to provide both scales and Globo subs here for this one, as it may appear at Wodapalooza or another sanctional.  Rxed and above  you are doing this Rxed.  Intermediate 155/105 lb barbell, 3 regular rope climbs (or 1 legless, as Granite Games had intermediate doing legless!); scaled 105/75lb barbell and 1 regular rope climb. Beginner 75/55lb barbell and 2 rope climbs to 10 feet line.  Time cap is 24 minutes. 

Globo subs/scale  15 towel pullups or 10 1 armed pullups (free hand grips wrist) alternating per round, and if needed sub a heavy dumbbell squat snatch for 10 reps alternating (rx=85lb db).  Running subs are 500m row or 27 calorie assault or Echo bike. 

TBH this would make an excellent elimination event!

That WOD could separate the field in one event ... I also liked a shorter down and back chipper, such as 

For Time:
10 OHS, 245
10 Deadlift, 405
10 Burpee MU
10 Legless Rope Climbs,
10 Burpee MU
10 DL
10 OHS

Thoughts?

오랜만에 강도가 센 워크아웃인듯 합니다. 
게임즈에 출전하는 
대한민국 
최진경, 손지무 화이팅!!!