subbed 155# deadlifts & 12-9-6 HSPUs

10:18

남(m)/46/171cm/96kg/230302/
Diane/
21-15-9 reps for time of:
Deadlifts
Handstand push-ups
♀ 155 lb. ♂ 225 lb.=>105kg
Share your at-home modifications and time in comments./
오늘기록 19분42초(HSPU 자세불량)
최고기록(40/79kg/151213) 10분34초(무게 늘림)/
목요일 저녁 첫번째와드

CFWUx2 10*45*2 10*135*2 223
22:44
Sets of 3dls

9:55, rx.  Haven't been upside down in a while and it showed 
compared to 8:33, rx.

It has always been my belief that we as people are in
charge of our own health.  The most
important thing is to educate ourselves so we can make informed and valid
decisions regarding our own health, instead of the traditional belief of simply
blindly following a doctor’s orders.  To
many doctors, their patients are just a number. 
They really don’t care about the patient’s well-being, they simply go
from patient to patient.  Throughout my
on-going search for a good primary doctor, I’ve come across countless doctors
like this.  It is important to develop
knowledge, and to form your own team of healthcare professionals. 
 

My above sentiment is further rooted by what is happening
in the current day to healthcare facilities and doctor’s offices.  More and more family doctors are being bought
out by and hired by big commercial healthcare chains.  In chapter 14 of “Undoctored”, the author
highlights that the American Diabetes Association, the Academy of Nutrition and
Dietetics, and the American Heart Association are all mostly funded by large
pharmaceutical corporations and processed food companies.  These large corporations want their profits
and monopoly of the sector secured by these organizations by pushing their
products and interests.  Even government bureaucratic entities such as the FDA and USDA have their
high up personnel closely aligned with personal relationships with many people
from the pharmaceutical industry.  
 

Compared to other animals, humans have not been around
for that long.  But yet, we have already
altered the way we eat and provide for our bodies nutritionally.  As the author writes in chapter 9, the
current day emphasis on additives in foods causes a lot of damage in our bodies
and causes a lot of ill effects.  These
additives include but not limited to preservatives, herbicides, industrial
chemicals, modified sugars, etc.  Many of
these additives are added so food lasts longer, are less expensive to produce,
and easier to produce.  In general, they
are added so that the producing corporation can increase their profits, all at
the cost of damaging the well-being of the mass population.  It would be best for us all to eat as wild
and natural as possible, but in today’s fast paced and busy society this
becomes increasingly difficult. Hunting/gathering is replaced by convenience,
expensive natural meat is replaced by cheap genetically modified meat, and
simple made whole foods are replaced by highly processed shelf stable foods.
 

All in all, in most aspects of today’s society, even if
you have an organization that sounds good on paper and their morals, if you
follow the money track you can often times follow it to large money hungry
corporations that don’t care about the core values of the down line
organization.  They are funding the
organization in order to get their interests come to fruition. Unfortunately,
personal greed and no personal ethics often times take priority and the bottom
line always revolves around money, not the well-being of others.
 

It has always been my belief that we as people are in
charge of our own health.  The most
important thing is to educate ourselves so we can make informed and valid
decisions regarding our own health, instead of the traditional belief of simply
blindly following a doctor’s orders.  To
many doctors, their patients are just a number. 
They really don’t care about the patient’s well-being, they simply go
from patient to patient.  Throughout my
on-going search for a good primary doctor, I’ve come across countless doctors
like this.  It is important to develop
knowledge, and to form your own team of healthcare professionals. 
 

My above sentiment is further rooted by what is happening
in the current day to healthcare facilities and doctor’s offices.  More and more family doctors are being bought
out by and hired by big commercial healthcare chains.  In chapter 14 of “Undoctored”, the author
highlights that the American Diabetes Association, the Academy of Nutrition and
Dietetics, and the American Heart Association are all mostly funded by large
pharmaceutical corporations and processed food companies.  These large corporations want their profits
and monopoly of the sector secured by these organizations by pushing their
products and interests.  Even government bureaucratic entities such as the FDA and USDA have their
high up personnel closely aligned with personal relationships with many people
from the pharmaceutical industry.  
 

Compared to other animals, humans have not been around
for that long.  But yet, we have already
altered the way we eat and provide for our bodies nutritionally.  As the author writes in chapter 9, the
current day emphasis on additives in foods causes a lot of damage in our bodies
and causes a lot of ill effects.  These
additives include but not limited to preservatives, herbicides, industrial
chemicals, modified sugars, etc.  Many of
these additives are added so food lasts longer, are less expensive to produce,
and easier to produce.  In general, they
are added so that the producing corporation can increase their profits, all at
the cost of damaging the well-being of the mass population.  It would be best for us all to eat as wild
and natural as possible, but in today’s fast paced and busy society this
becomes increasingly difficult. Hunting/gathering is replaced by convenience,
expensive natural meat is replaced by cheap genetically modified meat, and
simple made whole foods are replaced by highly processed shelf stable foods.
 

All in all, in most aspects of today’s society, even if
you have an organization that sounds good on paper and their morals, if you
follow the money track you can often times follow it to large money hungry
corporations that don’t care about the core values of the down line
organization.  They are funding the
organization in order to get their interests come to fruition. Unfortunately,
personal greed and no personal ethics often times take priority and the bottom
line always revolves around money, not the well-being of others.
 

Undoctored was an information-filled book and a great follow
up to Wheat Belly. With Wheat Belly Dr. Davis dove deep into the history of
wheat and its effect on our bodies. I appreciated how in Undoctored he kept the
facts a little more basic and added additional information. He is very clear
that nutrition is the most important aspect of our health, similar to placing
nutrition on the base CrossFit’s Theoretical Hierarchy of Development. I very
much valued his additions of supplements, water quality and toxicity in our
environment, food and products we use.

Some comments on here found him cocky and close-minded, but
I think a healthy confidence on this subject is beneficial. In a world where
information is rampant and one can find an article to meet nearly any viewpoint,
I appreciate his approach to share what he strongly believes to be the
truth. I enjoyed his sense of humor that encompassed a bit of an overly
confident mindset. Although, I’m not so sure he has dealt with picky eaters or
kids when he expressed that healthy alternatives are accepted for common
favorites.

He regularly mentioned the corrupt and disheartening state
of our health care system. I found it interesting that he has experienced it
himself and come out on the other side. I am fairly confident most doctors and
nurses get into health care with good intentions, but through their years of
education/indoctrination they cling tightly to the ideology and practice of the
institutions funding their learning centers. I have had personal experience
with doctors who simply dismiss concerns or ideas contrary to what they have
been taught. But, I very much appreciate that he acknowledged although his
approach in its entirety can be a huge factor in helping cure issues or decrease
concerns by altering lifestyle, not using prescriptions, there are situations
where modern medicine is required or emergency care is necessary. Although he
is a bit cocky, he is realistic to some degree.

I wasn’t sure what to expect he would cover in this book,
but I thought he did a great job of covering a lot of areas that effect our
health. More than nutrition. As we work with a wide range of athletes on the
Sickness-Wellness-Fitness Continuum we may need to attack various concerns from
different angles. Nutrition is by far the most important, but there are many
other factors we need to be educated on to best serve our athletes. If we do
not look deeper into other factors of health we may be missing a crucial piece
of the puzzle for an individual. We should have a basic understanding of all of these topics
so if necessary we can direct athletes to an expert better trained in a specific area.
I appreciate him including information on supplements and probiotics. Although, some
of his recommendations may be a bit overreaching as one should get blood work done
prior to adding in supplements like iodine. It is also worth mentioning that blood work to determine food
sensitivities could be essential. Years of a previous lifestyle may have altered the
gut lining so much so that some foods commonly thought as healthy, such as
eggs, could be a negative factor for an individual’s health. It is not strictly
a one-size-fits-all program, but the basic ideas are right on target.

Overall, I found it a refreshing read. It was nice to see
him include many arenas to be considered that are often overlooked or ignored.
I appreciated how he mentioned upholding one portion will be beneficial, but to
get the most out of the Undoctored program would should follow all suggestions,
when appropriate. Some may have thought he was a bit pushy, but again, the
healthy confidence in what he believes tells me he really wants to help people.
Even though he may have mentioned some approaches that could benefit him
financially I appreciated how he really put control of one’s health in their
own hands. He empowered people by educating them on how to do at-home tests and
take that information and use his protocols to aid in bettering their health. I
believe his true aim is to expose the corruption and enlighten people on how to
educate and empower themselves. Which should be the goal of any health or
fitness practitioner. It is mine.

Undoctored was an information-filled book and a great follow
up to Wheat Belly. With Wheat Belly Dr. Davis dove deep into the history of
wheat and its effect on our bodies. I appreciated how in Undoctored he kept the
facts a little more basic and added additional information. He is very clear
that nutrition is the most important aspect of our health, similar to placing
nutrition on the base CrossFit’s Theoretical Hierarchy of Development. I very
much valued his additions of supplements, water quality and toxicity in our
environment, food and products we use.

Some comments on here found him cocky and close-minded, but
I think a healthy confidence on this subject is beneficial. In a world where
information is rampant and one can find an article to meet nearly any viewpoint,
I appreciate his approach to share what he strongly believes to be the
truth. I enjoyed his sense of humor that encompassed a bit of an overly
confident mindset. Although, I’m not so sure he has dealt with picky eaters or
kids when he expressed that healthy alternatives are accepted for common
favorites.

He regularly mentioned the corrupt and disheartening state
of our health care system. I found it interesting that he has experienced it
himself and come out on the other side. I am fairly confident most doctors and
nurses get into health care with good intentions, but through their years of
education/indoctrination they cling tightly to the ideology and practice of the
institutions funding their learning centers. I have had personal experience
with doctors who simply dismiss concerns or ideas contrary to what they have
been taught. But, I very much appreciate that he acknowledged although his
approach in its entirety can be a huge factor in helping cure issues or decrease
concerns by altering lifestyle, not using prescriptions, there are situations
where modern medicine is required or emergency care is necessary. Although he
is a bit cocky, he is realistic to some degree.

I wasn’t sure what to expect he would cover in this book,
but I thought he did a great job of covering a lot of areas that effect our
health. More than nutrition. As we work with a wide range of athletes on the
Sickness-Wellness-Fitness Continuum we may need to attack various concerns from
different angles. Nutrition is by far the most important, but there are many
other factors we need to be educated on to best serve our athletes. If we do
not look deeper into other factors of health we may be missing a crucial piece
of the puzzle for an individual. We should have a basic understanding of all of these topics
so if necessary we can direct athletes to an expert better trained in a specific area.
I appreciate him including information on supplements and probiotics. Although, some
of his recommendations may be a bit overreaching as one should get blood work done
prior to adding in supplements like iodine. It is also worth mentioning that blood work to determine food
sensitivities could be essential. Years of a previous lifestyle may have altered the
gut lining so much so that some foods commonly thought as healthy, such as
eggs, could be a negative factor for an individual’s health. It is not strictly
a one-size-fits-all program, but the basic ideas are right on target.

Overall, I found it a refreshing read. It was nice to see
him include many arenas to be considered that are often overlooked or ignored.
I appreciated how he mentioned upholding one portion will be beneficial, but to
get the most out of the Undoctored program would should follow all suggestions,
when appropriate. Some may have thought he was a bit pushy, but again, the
healthy confidence in what he believes tells me he really wants to help people.
Even though he may have mentioned some approaches that could benefit him
financially I appreciated how he really put control of one’s health in their
own hands. He empowered people by educating them on how to do at-home tests and
take that information and use his protocols to aid in bettering their health. I
believe his true aim is to expose the corruption and enlighten people on how to
educate and empower themselves. Which should be the goal of any health or
fitness practitioner. It is mine.

I really wasn’t too impressed with the book from beginning
to end. The beginning chapters were a bit repetitive and almost came off like a
bad sales pitch. I had a hard time staying focused and reading straight through
– I really wanted to flip ahead to get to the good stuff. That being said, I’ll
definitely be referring to this book going forward. This is the first “nutrition”
book that really goes into specifics about bowel flora and what to do once you’ve
removed grains and sugar from your diet. I also enjoyed the section on supplement
recommendations. 

I was able to relate to the overall theme of the book
(healthcare system is rigged to generate money, many doctors simply try to fix
the symptoms and not get to the root cause). A few years back, I sustained a
neck injury and started losing strength in my left arm. I scheduled an appointment
with my doctor, but my exam wasn’t for a week. While waiting for my exam, I
visited a chiropractor friend and was diagnosed me with a herniated disc at
C4-5. I started treatment immediately. When my doctor appointment finally came,
we met for maybe five minutes. He prescribed medications and referred me to a
specialist. No treatment whatsoever, other than the meds. The specialist exam wasn’t
for another 4 weeks. I never filled the prescription, and instead sought treatment
with my chiropractor. My symptoms were greatly improved by the time I saw the
specialist, but they still wanted to do an MRI. I refused to go through with it
because I was getting better. 

Dr. Davis’s all-or-nothing approach for Undoctored is unrealistic
for most people in my opinion. He does a great job explaining the why, and I
think I want to give his 6-week program a try just so I can have first-hand experience;
however, I don’t think most people are able to commit to such a restrictive
program. And by restrictive, I mean telling someone they can’t eat a full apple
in one sitting is a bit ridiculous. There needs to be some middle ground
somewhere. I understand sugar is bad, but going over 15g of carbs every now and
then shouldn’t give someone a complex. 

I really believe that most doctors want to do good and help
as many people as they can, but as the book pointed out, the whole system is
rigged. While doing your own internet search is a great idea, it’s not without
its own faults. I have friends that self-diagnose, and it seems to create more
paranoia than anything else. I really hope that we eventually get to where Dr.
Davis sees healthcare going in the future – working together with your doctor
to reach excellent health, and at a fraction of what it costs today. 

As I read through the book Undoctored by William Davis there have been many highlights for me. To begin with I would first and foremost like to say that William Davis has written the book in such a manner that it makes it very easy and simple for the reader to understand. Even if one has very less knowledge or I would say bare minimum knowledge on the healthcare system and nutrition. Author William Davis takes us through a journey that enlightens, broadens, and awakens our understanding of the pharmaceutical market, our diet as well as our lifestyle. In reality, as a trainer, I have always guided my clients and had so many conversations with them telling them the importance of a good diet, good nutrition, and many times I give this example to them that would you prefer eating a plate with good nutrition balance or you would wish to take pills throughout the day. This has been very simply and beautifully been emphasized by the author that if one is very particular and careful about what they are eating they can easily escape those tiring visits to the doctor and also prevent from squandering a huge amount of money from one's pocket. The biggest takeaway from the book is to invest in gaining the knowledge about correct nutrition principles that is the biggest investment one can make for oneself. And how correct nutrition can help one save the large amounts of money that one would spend visiting the doctor. The author portrays in a very correct and simplified manner the reality that there is a desperate need for one to visits a doctor and without popping pills there is nothing that can be cured. Even in the health care system, the author shows that the ultimate aim is not to go up till the grassroots level of the problem to see in-depth about its root cause, the aim is to just see it at glance and provide a prescription of pills. I am going to recommend this book to my clients not to make them not believe in the medical facility but for them to just realise and understand a very important subject that their health depends upon them they should take charge of their health then rather being dependent on someone else for it. They should understand that " the change begins with you".
It would be very harsh to say that every doctor is just minting out money from the patient's pocket. But I'm a very strong believer in the fact that people should take charge of their own lives and not be dependent to live a better life. They should understand that the medical facility is there to guide you and to help you but to be solely depending on it would not be correct. One needs to begin the change from one's self. 
Overall, a great read and a must recommendation to all my clients to read this book. And also to not bluntly keep faith in the system or anyone else but one should be incharge of one's health.

William Davis' Undoctored is a reading that leaves in our minds a broad view of how the author views healthcare and the pharmaceutical market, as well as diet and lifestyle. As presumptuous as it may seem, of course without generalizing, many doctors nowadays act like robots, especially for those who depend on the single health system, they do not treat the disease but the individual, which means, there is no interest in the disease, that is, they automatically identify the disease and medicate it as such, without going to the bottom and investigating the cause, how to treat the disease, without knowing what caused its development. It is the boomerang effect, in the medium term the patient will have the same symptoms again. Just as the pharmaceutical industry is based on profit.
According to "Undoctored", I think it is important that people are encouraged and encouraged to take control of their health and quality of life, we should not leave this responsibility in the hands of others. Of course, avoiding processed foods, eating a healthy diet and exercising contribute to and is the main tool for those who want to achieve health and quality of life.
But as a Health Professional, we have to follow the medical restrictions, and the student's limitation, if that student cannot do such an exercise, the Professional/Coach/Coach's role is to follow the medical restriction order, even if it seems controversial, not to generate a future problem for the Professional, but we can guide the student, for that there is no contraindication.
Davis' nutrition recommendations identify with the principles of CrossFit. The example of the Paleo diet, recommended as a dietary protocol, is really interesting and beneficial, if you stop to think about the basics of a healthy lifestyle, without processed foods, without diseases, obesity and other complications, even physiological and cognitive.
Dr. Davis says that it's not his "food strategies that are extreme; it's modern eating habits that are extreme", and indeed the population health diagnosis itself these days is extreme, Crossfit based on this view plays the role. to change these eating habits, although it does not only depend on the Coach/Coach to emphasize the importance of nutrition and diet, but also on the student to understand and want to make this change in lifestyle.
This healthy lifestyle, and the awareness of the importance of implementing this quality of life, requires patience and goodwill, but in the long term the results are positive and beneficial, little by little the use of medication and the visit to the health system decreases. , as already mentioned, the system is created to make people think they need a doctor.

Undoctored had a lot of strong points/practices/principles which I choose to live my life by... But, Davis comes across as almost arrogant. I understand the extremist approach helps to prove a point... But it also doesn't make it as digestible for everyone! 

I love the concept of only using your doctor in extreme situations. I am often baffled at the gym when people tell me they have gone to the doctors because of their sore knee!

However, telling people that they need to be smarter than their doctor can be off-putting! 

I like that he encourages this book to be the starting point... not be the answer. The stepping stone towards better educating yourself. Through using health gadgets and self-research through the web being "mostly" enough information to live doctor free.

The fact that we cure what ales we through diet and lifestyle is a method that I think has been proven many times. Davis does do a good job of nailing this home to the reader (if they can see the book through).

The biggest game-changer Davis pushes is the nutrition department! Especially when it comes to "false health claims" on certain food types and groups. It's scary to see what money-driven studies can prove... or disprove.

Regarding his actual prescription for the diet, I think It is good... BUT. It May not be suited for all training individuals in the gym. Obviously, nutrition is dependent on the person's needs. By simply following the principles of his protocol (but maybe not restricting carbs to 15g per meal). I think we can help to educate the average Joe or Jane in the gym! It obviously is pretty close to the "paleo" or zone diets (de-graining the kitchen) that have been encouraged from our L1's and can be added to our tool belts.

I like that Davis includes factors outside of nutrition. Obviously, it's a big needle mover when it comes to health. But not the only one! 
The encouragement to take note of sleep, exercise, vitamin D/fake lights and breath is a great addition to this lifestyle. One that would pique enough interest to delve deeper into these subjects if the reader wished to do so!

The general concept of the book is great! I like the thoughts of only using doctors for extreme cases and illnesses... And that we can undo most of these extreme cases through diet and lifestyle! Generally speaking, I think this is what we're encouraging every day in our CF gyms around the world!  

Starting this book I found it hard to read. William initially makes it out as though GPs are essentially useless and not willing to consider lifestyle interventions as effective therapeutic modalities. He paints them as ignorant and solely profit driven. Of course, this isn’t the case with most Doctors. My immediate family (all on my Wife’s side) has 8 medical doctors in it and I assure you they don’t practice medicine this way. My personal GP is also a client of mine and local Crossfiter. He’s a tremendous help with my health and is quick to listen to my concerns or insights with regards to lifestyle and dietary changes. He’s intelligent, up to date, proactive, and aims to discover root causes of ailments. I think it’s important for all to recognize that the majority of Doctors are not only good people but great people. They are some of the hardest working and intelligent people in our society and they care deeply about the health of their patients. Most truly want nothing but the best for their patients.
 
In saying this, all of these Doctors are conducting medicine in a system where the cards are stacked against them. I highly respect William Davis and his efforts to speak out against this broken healthcare system, both in Canada and the US. I recognize that my experience is not necessarily normal. That many patients are prescribed medications and surgeries without first attempting to address the underlying issues that plague them. I also recognize the profound flaws in North America’s healthcare systems; primarily profit driven, quick to prescribe medications for chronic conditions that could be better addressed with lifestyle interventions, and mostly focused on the healthcare insiders rather than improving the lives of the patients they serve.
 
“...The untold story is that such common health issues can and should be easily, safely and inexpensively managed with self-administered methods that don’t rely on the doctor or healthcare system.”. This couldn’t be more true in my opinion. Simple lifestyle interventions have tremendous power and potential to reverse many of the effects of chronic disease. However, although they may be simple (removal of processed foods, increased activity, decreased exposure to toxins and stressors, etc) implementation of such interventions can prove very difficult. Humans are often lazy, stubborn, and quick to fall back to the habitual patterns that plague them. That’s where we come in as health coaches of course, taking time to listen and assess the health of our members, inspiring consistent action by aligning their priorities to such lifestyle interventions.
 
There are some staggering statistics in this book. For one, the cost to fund Canadian healthcare has risen 53% in as little as a decade, costing the average Canadian taxpayer $6300 annually. This number is growing exponentially and will eventually tickle down to only one outcome,  a further increase in taxes and less disposable income in the pockets of Canadians. It always baffles me that many people that could otherwise afford our services, often consider them too "expensive" all while buying a daily Starbucks or regularly overindulging in $10 pints at their local brewery.  In my opinion, the real cost is the hidden cost of not investing in preventative healthcare early enough. Of not finding a coach to help inspire better lifestyle choices or decipher much of the conflicting information on how to proceed. Of not connecting with a community that helps to inspire consistent lifestyle interventions. Of not investing in themselves and in preventative healthcare.
 
Another stat, …” in 2009 alone, $209 billion was spent on unnecessary medical services and $75 billion was lost to fraud, with many more hundreds of billions lost to inefficiencies, inflated pricing, and excessive administrative cost.”.  Yikes. These are not small numbers. They are unsustainable. If the broken healthcare system in the US and Canada is not corrected, it could eventually bankrupt our economy and destroy the liberties and freedoms we enjoy today.
 
Keys to success in the undoctored approach; follow the program in its entirety, creating a synergistic effect. Follow a diet that your body adapted to throughout its evolution. Cultivate good bowel flora, first with probiotics, followed by prebiotics. Restore vitamin D, first through appropriate sun exposure and likely through additional supplementation if over the age of 40. Restore iodine and regain ideal thyroid health. Restore omega-3 fatty acids through fish oils or roe. Restore magnesium. And finally, ensure additional lifestyle factors aren’t getting in your way to optimal health; sleep, stress reduction, exercise, and minimizing environmental toxins. I believe there is sound science and tremendous benefit with most of these approaches. In saying that, I do believe he missed the mark and a couple of key ingredients; namely approaching with an always something vs all or nothing mindset and the power of gaining awareness through formal mindfulness training.
 
I wish William didn’t write the book with such conviction. I found many of his statements offensive to some of the people I love and respect. I also found much of it repetitive, where deeper insight is needed rather than repetitive messages being delivered over and over. Finally, I wish he was more open minded, recognizing individuality and the power in a diverse range of approaches. (I personally cut gluten from my diet for over two years and wasn’t able to resolve my IBS issues. I’m still in pursuit today and continue to try different approaches. As mentioned above, I find daily mindfulness to be one of my best tools and it wasn’t even mentioned in the book. I know, N of 1 but just saying)
 
Overall, this was a great book. I’m extremely proud of William for speaking out and exposing many of the problems with healthcare. It takes courage and change is needed. I would hope as many people as possible read, keeping an open mind and implementing many of the strategies. 
 
One final thing that I loved about the book, the concept of self assessing and testing not guessing. Find out where you stand on any given health metric, then embark on lifestyle interventions that are safe and come with little to no side effects, and then retest your metrics for improvement. It’s that simple.
 
 
 
 
 
 

This book had the same major message as several of the other book club books which reinforces the CrossFit dietary prescription. The first section of this book felt like an endless cliff-hanger but I liked the chimpanzee analogy he used. The author kept expressing the value of the Undoctored method and framed the chapter to leading the reader to believe that the next chapter would offer the answer or a solution to the health issues being discussed. But the author did a good job ad hooking the reader and making it a very enjoyable read. I really liked all of the case studies that were incorporated into the readings showing the actual positive outcomes from people who strictly adhered to the Undoctored lifestyle. 
The first part of the book set a very good foundation for the importance of avoiding processed foods including, but not limited to, wheat and corn based products as well as those containing added sugars. The points given during these "set-up" chapters added a substantial amount of validity to the arguments later in the book. 
One are of this book that really hit home was the discussion about how many doctors are simply trained on identifying a symptom and then assigning a drug based on the ailment while not trying to delve into the root cause to lay out a plan for a permanent solution. This one aspect of healthcare was very eye opening since my elderly father, who had a stroke a few years ago and was diagnosed with dementia, has only had options of medications but not one single discussion of dietary changes. After reading this, I had some questions in regards to diet and the response was simply to "eat good foods" along with a pamphlet which, surprise, was the FDA high carb low fat diet. 
Reading along in the book, finally getting to the final section, I felt now that many of the questions which were raised during the book were finally answered. The most important information I got from this was the list of extra nutrients and the "why" of why certain food should be eaten and others avoided. I wrote down the extra supplements mentioned, such as iodine (really interesting read on that! I had no idea about the collaboration with the salt industry to correct that, pretty cool) vitamin D (which was good to know since I just hit 40 a few years ago, so I just started supplementing that), as well as a few others which I already take (like fish oil). I enjoyed how there was plenty of good documentation as well as those little "undoctored case studies" to give me some real examples which I can share with my clients at the gym to justify the usage or elimination of certain dietary components. The food examples given and the 6-week lead in was a nice ending. I enjoy cooking and have already started incorporating some of these meal ideas into my own daily routine. 
The last chapter was absolutely amazing!  My biggest takeaway from it was acknowledging that I have severe stress. The author made mention to those who care for an elderly parent or disabled child, and I thought about how I now have to take care of my elderly father as well as my wife who was diagnosed with stage 3c breast cancer back in August 2020 (we are finally past surgery, chemo, and radiation... just another oral chemo to go!), and the part that mentioned about having a lot of energy in the morning, feeling exhausted in the afternoon, then having the resurgence of energy at night was totally me! This single bit of information was worth reading the entire book because it has made me aware of these stress factors that I have always just tried to deal with. 
I believe that this book will give me enough real world examples as well as good knowledge to help convince even the most skeptical at my gym that diet and nutrition should be the main component if they was to achieve total health, not just going hard on a metcon. Since reading the books for the CrossFit book club, I have been making a conscious effort in implementing more nutrition discussions into every CrossFit workout I coach. Several members over the past few weeks have begun their own journey on trying to eliminate the highly processed edible food-like substances from their diets. Hopefully this will allow them to lead a more healthy lifestyle which will encourage their family and friends to change their lifestyles as well. 

6:58 

30# dumbbell deadlifts

Of all the book club read, William Davis's "Undoctored" was my least favorite.  His only-100%-is-good-enough attitude is a turn off, his generalizations that medical provides have big ego's and God complexes, his preachiness that we are inactive in our own healthcare- he just misses the mark in many ways.

I understand that he's trying to convince the reader that medical doctors aren't perfect, that the drug industry is money driven and crooked, that diet and supplementation play a huge role in health. I agree with his ideas, but his all or nothing delivery minimizes the consumer.  

My parents, while undergoing cancer treatment and neurological evaluations, follow to a T whatever their doctors tell them. They are the generation that believed doctors are all knowing, and it's not helping them age gracefully.  Unfortunately, they won't read this book any more than they'll listen to their kids so the message is lost.  Luckily, as younger, and I hope more savvy consumers, we question more, research more, and gather ideas from a wider variety of sources than our parents ever will.  

Unfortunately crowd sourcing healthcare has it's pitfalls, too.  As a coach, we often have to bite our tongues when our athletes are told by their doctor that they can't squat with any weight, but CAN go snow skiing (true story). We can offer ideas and resources, but healthcare is ultimately up to the individual.  That is what Davis was trying to say- in his very wordy way.  

He does do a nice job with places to start and recipes to satisfy, something often lacking in books that try to illicit change.  

Davis's book won't be one I lend to my athletes, he comes off as a kook and very narrow.  His ideas are valid, but his delivery is abrasive.  

William Davis's "Undoctored" comes on strong and stays that way. I did a double take when he wrote early on something to the effect of, "Sit back and prepare to be enlightened" - but I carried on. Anyone else who can push past the arrogance will find some real rewards in the book.
      Much of Davis's message  of what life will be like "undoctored" is repeated over and over again, and the reader must decode multiple, reaching sports car metaphors. Nonetheless, Davis presents convincing arguments against the modern American health care system, the average doctor, and the modern Western diet. His analysis, diagnosis, and prescription are as unforgiving as his prose.  
     Some of the most unsettling content in the book is Davis's expose on the money driven health care system. Money for procedures, money for surgeries, money for treatment, lots of money for drugs, but no money for health. Perhaps the "low-fat/high-carb, processed foods are ok " lie is the biggest one put over on Americans in the last fifty years, but by Davis's description the the healthcare system played right along, always positioning itself to make more money. He argues that by avoiding the need for healthcare, especially from lifestyle (read "diet") choices, we can avoid the profit driven choices of the health care industry. 
     The vignettes from Davis's online group are some of the most convincing pages of the book. They include stories of lost weight, lower blood sugar, myriad inflammatory symptoms like rashes vanishing, getting off medication, and the reversal of type 2 diabetes. This last result, the reversal of pre-diabetes or type 2 diabetes aligns with Fung's prescription and claimed results as well. And though Davis attempts a wider umbrella of reclaiming health, the majority of the results from adopting his recommendations fall into the category of reversing metabolic syndrome (losing weight, reversing diabetes, lowering bad cholesterol, lowering blood pressure, lowering inflammation, lowering insulin levels, reversing fatty liver, etc).
     Davis's nutrition recommendations align with much of CrossFit's tenets, though he takes slight issue with paleo diets and others. His recommendation to limit carbohydrates to no more than 15g per meal is significantly more limiting than paleo or Zone  (that's less than two blocks in Zone). I'm left thinking that such limiting nutrition recommendations probably aren't necessary for people who have already been avoiding processed food for a decade and don't have any signs of metabolic syndrome. However, such a nuanced message of these recommendations for group A, these for group B, might not have worked well in the book, and those detailed recommendations are probably the exact kind of work that Davis argues the health care system should be doing (but clearly does not). In the end, "Undoctored" is a worthwhile read - grab a copy and prepare to be enlightened.

Of all the books I’ve read so far, I think this was the hardest.  I tried to like it, I did.  But it comes off smug and was not terribly
engaging.  I think really this book was a
rehash of many of the books and ideas that have floated around the CrossFit community
from the beginning.  I will attempt a
fifth grade summary of the ideas involved. 
Healthcare is a business and seeks profit over true health.  We need to move away from doctors as the sole
provider of knowledge and begin to become informed individuals who can do most
of the research and footwork on our own. 
The doctor must then be a partner in the journey, helping you with their
credentials rather than obstructing your journey.  The information age has ushered in a new age
where anything can be found or researched independent of the doctor, so most
things can be found out and treated without a traditional doctor visit.  Nutrition is the start, especially getting
rid of all wheat products.  Sugar is also
bad.  Be proactive, not reactive with
your health and nutrition.  Eat basically
Paleo.  Modern life has killed off most
of the gut and bowel flora, but with healthy eating we can get it back.  Vitamin D, Iodine, and omegas 3 from fish oil
and seafood, and magnesium.  Exercise is ineffective
for weight loss but still vital for health. 
SLEEP.  As I said, none of this
was particularly new, though I must admit the Iodine was the one interesting caveat
that I hadn’t heard before.  Basically,
follow the CrossFit Pyramid.  Nutrition is
always the base of every successful program, then basically eat Paleo.  

Undoctored book club

This book has some great insights that will help people take control of their health. Tactical tips and recipes to live a healthier lifestyle. Overall this book will help the average person, however, sometimes I get the feeling that Davi’s believes that any doctor is completely unable to help a person. Sure, most doctors would most definitely benefit from the recommendation made in the book and I’m all for people doing their own research. Personal experiments to see what best for the individual should be common practice. 
	Thinking that a doctor's 8-10 years of schooling can easily be replaced by a regular joe being more proactive in their health is overstated. In order to make the educated decisions about health requires knowledge of physiology, anatomy, chemistry, statistics, and much more. The message of taking control of one’s health journey I’m all for but to disregard doctors as a whole seems a little rash. 
	There are many nuggets in this book that need to be common knowledge. The fact that 70% of calories in the modern diet comes from grains is astronomical. Davis covers this very well in the book wheat belly as well but that fact alone needs to be pushed more. Eliminating grains for the average sedentary individual would be a game changer. 
	The claim is made that athletes would perform far more optimally on a lower carb and higher fat diet. This claim has been made so many times and I usually see it from people that haven’t been around high performing athletes. High level athletes will do whatever it takes to get the slightest edge on the competition. Now if it was as easy as going low carb and then automatically beating the competition, everyone would be doing it. This is simply not the case but the advice is solid for 99% of the general population. 
	Prescribing the addition of salt to whole foods is nice to see. Clients usually look confused when I do the same recommendation to help avoid cramps and perform better and it’s nice to see this along with the magnesium recommendation in this book. In this category of recommendation that Davis makes is also Vitamin-D that needs to get a lot more attention. 
	The most gross part of the book is the meddling in dietary recommendations. It should be illegal for the ADA to be receiving funds from companies such as Eli Lilly and Cadbury Schweppes. 

Dr. Davis’ Book “Undoctored” made me rethink a lot of how I eat, but also finding out information. HIs premise that we can be smarter than our doctor is hard to swallow, but also understandable. Many times, we simply trust what our doctor says. I went through this firsthand, when my blood work came back. I asked if something went up, what would happen. She simply said that I would have to go on medication, and there was no other way around it. I couldn’t do anything on my end to lower it. I was a bit intrigued, and I found that I could do things to help lower my scores to normal range. Did I go back to my doctor and say “ha, I lowered my score!”? No. But this book made me understand that there are things doctors will and won’t say.

Davis’ comments about how doctors use the route of prescriptions and surgeries is mind-blowing. They never give us a hard answer of lifestyle changes. Doctors go for the quick fix: give you insulin for type 2 diabetes, which actually makes it worse, give you another drug to lower whatever is high, prescribe surgery because that is the only other option, etc. What they fail to do, is talk about significant lifestyle changes in terms of diet and exercise. Enter CrossFit.

When I was first introduced to CrossFit, I learned about Paleo through members at my gym. The thought of going back to basic eating, or as Davis writes “wild, naked, and unwashed”, made so much more sense. What our world has come to is “simple”, easy, and convenient. The fast food chains, TV dinners, etc. Where we go wrong, is avoiding those “wild, naked, and unwashed” foods that provide so many nutrients and can help lead us out of sickness, into wellness, and finally into fitness. These foods are void of anything highly beneficial, and lead us towards a path of disease. If we look back at ancient times, the levels of disease and sickness are significantly lower than the times of today. We can credit food choices, but also lifestyle choices are what have lead us to the state that we live in today. Back then, there was no medications to help. They survived on food and movement, not “food” and being sedentary.

When Davis talks about crowd sourcing, I find it valuable and dangerous at the same time. It would be great to have many minds talking about health ideas, providing different insights, and a localized area for these things. You can take many different walks of life, and come up with different solutions. The issue I find with crowd sourcing is the unreliability of where people may be getting their sources. When someone says they did this, and heard it from X or Y, I find it hard to believe sometimes. It makes me wonder what the source was, how biased it was, and to question if it is valid or not. Is that fair to ask? Sure. Could the information still be reliable or believable? Sure. 

I think doctors have it the hardest. We believe they are doing god for people, trying to make them healthier. They are taking knowledge that they learned in school and years or training, and trying to convey those messages to us. They have no idea if those things are 100% true or not, but they go with it and pass it along to us. The issue of funding being provided to press a certain subject is rather bothersome, and I truly question if we will ever get 100% factual data from unbiased sources. It is bothersome when we get one article stating that meat is good for you, and one that says meat is bad for you. I think most people need to go back and look to see whether the information was being funded by something bigger, and to take every article with a grain of salt. 

When Davis talks about grain reduction, it makes 100% sense. The grains we are consuming nowadays are significantly different than what was eaten long ago. I currently struggle with this at times, but with how Davis broke down the proteins within grains, it gave me a deeper understanding of why we should avoid them in the diet. I believe if we had a greater understanding as to how grains affected our bodies, we would have a higher chance at avoiding them. 

His stance on the supplements listed in the book (iodine, magnesium, vitamin D, and more) are very intriguing. My question for his stance is this: if these are so important, why are they not pushed even more in general, especially from doctors? I agree these are beneficial, but if these simple supplements can make such a drastic difference, why do we not see a higher usage from everyone?

After reading this book, it makes me wonder what other information is out there that we are missing. As a trainer, I have already mentioned magnesium to a few clients, and it has made a drastic difference in their health. When clients at the gym want to talk nutrition, I can give them a foundation, along with how CrossFit teaches it, to give them an idea of where to start. Davis’ book made me excited to learn more, while also making me question sources and ideas. A great read, while also keeping me engaged.

8:19 @75kg and 20" box pikes

I think “Wild, Naked and Unwashed” might become my new motto. 

From having lived in a CrossFit “bubble” for the last decade (I don’t spend a lot of time with people who don’t do CrossFit) and living with a Naturopathic Doctor for the last 6 years, all the concepts in Undoctored feel like common sense. This book makes it clear that common sense, for those outside of CrossFit, is not so common. 

I find it very frustrating that the system that we put so much of our trust and faith in to keep us healthy, to put it bluntly, is doing the opposite. The book proposes that the food (specifically grain) and pharmaceutical industries have more influence on the advice that our physicians are giving us than science and evolution. It sounds like they are, in essence, profiting from keeping us unhealthy and sick. When I was first introduced to the paleo diet (through CrossFit), it seemed very logical that our digestive systems were adapted to eating things that our ancestors had eaten, and that could be hunted or pulled from the ground (or a tree). Going back to a way of life that is more natural, in terms of eating and living off the land is very attractive and seems to have many health benefits. It makes logical sense that the diseases of the modern age (diabetes, heart disease, Alzheimers…) are a product of our modern diet and medical system (along with other factors), since they didn’t exist before we started eating like we do and prescribing pharmaceuticals for every ailment.

I feel bad for the doctors who go into the medical profession to help people live healthier lives, and are unfortunately taught misinformation and/or not given the appropriate tools to actually promote health. It is disheartening that the information that they are being taught about health and disease prevention (and management) is funded and promoted by the grain and pharmaceutical industries, who profit from our continued consumption and use of their products and drugs.

The advice to avoid all grain products as well as being more informed about the healthcare industry seems sound. As much as it would be nice to be able to just put all of our trust into our doctors and the government about how to be / stay healthy, it does feel nice to take control of our own health and be responsible for the outcome.

I’ve always been an advocate of questioning the popular nutrition and health advice from our medical system. I will continue to promote critical thinking and testing theories of health within our affiliate. 

In general, I agreed with the basic premise of "Undoctored." I believe that encouraging people to take control of their health, rather than to simply be a victim to it is important.  We should all want to know more about how to take care of ourselves and we should all share the experiences that we have doing so.  I also found the statistics and health information shared about diseases such as Type 2 Diabetes to be disturbing -- one recommendation by a doctor or by the food we are taught to enjoy can lead to a lifetime of health problems.

However, the idea of crowd sourcing could be problematic.  We, as trainers, know quite a bit about the human body and health.  Heck, we as CrossFitters know more about our bodies than most.  I believe we often take this knowledge for granted.  I am concerned that the idea of crowd sourcing amongst people who do not have the same dedication to learning about the human body could create trends in health that are not actually good for us -- and quite honestly it feels like there is no way to make this crowd sourcing something that discriminates against those who are in it for some kind of financial gains.

As someone who is also medically trained, I found the idea that medical professionals are pushing agendas to be off-putting.  Perhaps some are.  Do we have enough information to say that all are?  I believe that most people in life are doing the best that they can with the information that they have available and this, to me, goes against that belief.

24:57 Rx’d 

17:47 using abmat

Undoctored

I had previously read Dr. Davis’ book “Wheat Belly” and throughly enjoyed his insight and comments that continue to build on my belief on the possible negative effects  of grains and its effect on Chronic Disease.  I was not expecting Undoctored to provide much more insight from a dietary perspective as a solution to Chronic Disease and only focus on the flow of money and influence it has in the medical community

I was pleasantly surprised that Dr. Davis goes more in depth than his original book on dietary recommendation outside of Grains/Corn as “medicine” to thwart many unnecessary prescriptions prescribed by the modern health landscape. This landscape is riddled with Dr.’s, institutions, big Pharma, insurance companies, and individuals that are motivated and driven by the bottom line profit and not what is actually good for the patient.  

One topics that was discussed was the use of internet (crowd sourcing) & the public availability of information of medicines/side effects to work with our Dr. For the best treatment plan. I agreed and disagreed at first, but then re-read the chapters when it clicked. The keyword was working WITH your Dr. I have many relationship (protecting myself to not name anyone) that may use this readily available information too quickly & diagnose themselves. :) He also discussed using direct to consumer testing and I have honestly done that over the years myself to save costs as well as to use nutrition to fix certain cholesterol levels that would have immediately had a Dr. put me on medicine. I urge those to find guidance and other experts to help in this.

Besides the elimination of grains & corn because its change from modernization of our agriculture system, he also discusses certain vitamins and minerals to take because they are not readily available in our Western diets.  This was a great read and added so much facts that I have always wanted. It was inline with another book the Whole 9 Life and plan to implement with my wife and myself. I am curious to look at the supplementation of iodine and it’s hormonal effects. Stay tuned for that. 

Overall, the book was a great insight into what drives our medical community. It was no surprise about the money hungry and greedy companies that continue to push bad “advice” and as CrossFit and myself have pushed for the last 12 years. Eat meats and Vegetables, Nuts & Seeds, Some Fruit, Little Starch & No Sugar! 

4:18 rx’d

7:04 as rx’d- mostly cardio limited but stamina went in the hspu by the end of each round. first 21 deadlifts unbroken, then 8/7, then mostly singles to try and catch my breath. Kipping HSPU broken 8/7/6, 5/4/3, 4/3/2. Was able to do four single strict wall facing HSPU in the warmup, and the final one was unsupported at the bottom 3–5”. 
Weight felt unusually heavy even though I built up to 315 for a single. 

180/41/69”

Another interesting and very constructive reading!

Reading Undoctored made me feel that “more people think like me”. I had the impression of many times reading some of my thoughts in the book lol! The author concretizes in studies what we believe: that we have always been taught that medication would help us to improve some dysfunction but that we can modify the idea of medical care, which may not be a benefit for us.
It also further reinforces the idea that we can change our health through our lifestyle ... something that I preach and follow in my life and try to promote in the lives of those around me.

Did with Lucas sharing the DL's so time is off a little but,
Me: 16:40 using 185# DL's (went carefully due to recent low-back issues) and strict HSPU to abmat on top of 2 metal plates, which felt surprisingly good.
Lucas: 11:30 using 135# DL's and 32.5# dbell push presses (strict press or heavier push press for next time!).

good read !

I knew that too.

"Undoctored" by William Davis was a good read that compliments my belief and the CrossFit belief that we can change lives...become 'fit-er', healthier human beings just by changing our lifestyle.  There is so much mis-information out there promoted by big agencies, my hope would be to use this book and examples in 'Undoctored' to encourage people to take an alternative look at their healthcare. Undoctored opens your eyes to the 'business' of healthcare...what drives pharmaceutical sales and how money is made in the medical field, unfortunately it is not for the benefit of the patient.  We are our own best advocates for our health, William Davis, gives you concrete steps to move forward and start feeling better without having to go to use the healthcare system. Common themes that we've seen in previous books and within our own Fitness in 100 words that Davis promotes is to eat 'Real' Unprocessed food, cut the grains and sugar, get good sleep and move your body (exercise).  'Undoctored' is just one more resource we can use to promote those things.  

Richard,
CrossFit is a company based on movement and nutrition.  Specifically, functional movement and "proper nutrition".  We are not a research entity, academic affiliated (thank god) or beholden to any entity to produce results.  We are a bunch of people (a community) who have firm beliefs based on results.  That being said, we are surely outspoken about those who fly the academic flag and spout results that don't/can't conform to the rigors of scientific scrutiny. Especially if it is an attack and/or fabricatied data reflectly badly on us.  It's really that simple.  

M/34/6'/175#

6:08 RX

It’s a great stance and direction.  I buy it! I whole heartedly believe that it is the most effective solution for the health crisis we are facing.  However, are the right people (the folks that need it) getting this information?  It just seems like more and more people are turning CrossFit off, including affiliates and coaches.  I feel like I’m constantly swimming upstream to share the CrossFit message.

6:47

6:55 CrossFit HIM

17:10
Rx except HSPU’s to an-mat on 25 plate - added 10 plate 1/2 way through 15 round
Broke all rounds into 3 sets except 9 round into 2

6.5.20
180# dl, pushups
21-15-9
4:54

5:55

155lb on deadlift
pike push ups of bench

45/M/5'9/210lbs
First ever attempt
RXd 
Strict HSPUs
7:00

6:57
scaled - 185#, pike hspu 

135# DL
Pike pushups, feet on floor, small paralettes

6:35

No bar at home so I used 75# dumbbells for DL. I did 8 HSPU the first round, 4 the second round and 2 the last round. The rest were Pike push-ups. 
10:10

Rxd
18:22

9:51...almost hit a wall on the last set of deadlifts 

“Undoctored” by William Davis was a great read that was refreshing and empowering.

I must agree with many of comments that this was indeed a timely read in both conjunction with the current situation we are living in and with the sequence of books we’ve been reading. It was refreshing after a series of books that can make you feel a drift in the sea of science trying to dodge waves of inaccuracies, incompetency, and flagrant  business interests to read something that felt like an anchor or a lighthouse to help guide you through. I must also agree with Tom that I was skeptical at the start with the “salesman” tone of the book and, additionally, of the choice of the word “undoctored.” I was curious to see how well Davies would navigate the subject matter with this tone and define his term. However, it was evident early on that Davies was on point.
 

“We are not replacing something that is flawless, scientific, and effective. We are trying to improve on something that is deeply
flawed, largely unvalidated, often misguided by less-than-perfect motivations, and limited by the knowledge and experience of single individual practitioners.” (p.44) I found the view of the book well rounded. 
 

In being refreshing and providing a positive perspective and the power each person has with their health this book is
empowering. It reminded me of when we talk about the hierarchy of safety at seminars - not doing anything is the least safe thing you can do, performing movements with poor mechanics is more safe, and the most safe if performing movements
with sound mechanics. Often as an example with this we talk about how people move from least safe to more safe by starting to learn movements through “YouTube Academy.” It is the same with nutrition – not doing anything is the least safe and you can move into more safe by starting to simply research things online. Like Matthieu I had skepticism of online resources. However, it works for movements why can it not work in another realm? There’s bound to be times where you, I, and we get it wrong and have to revise what we’ve done. Its all part of the process. Then, over time you’ll start towards (and likely end up) in the most safe category and this is a real possibility online with the resources available. 

Undoctored by William Davis is an informative read with a strong focus on how to apply these recommendations in ones life. The list of resources, recipes and testimonials makes it an obvious choice to add to the recommended reading list for my Gym members. 

In chapter 2 the first lines I highlighted were “In other words, neglect the cause, profit from the treatment. It is the unspoken but defining mantra of modern health care. Health is not part of the equation”. This still boggles my mind even after reading extensively about this farce called Healthcare in books penned by Jason Fung, Gary Taubes and other truth seekers out there. 

I’m in week 1 of the Undoctored protocol and will see it through so I may speak from a place of authenticity when discussing ideas from the book. A great read with a critical message. A message we need to hear now more than ever. 

RX 15:13 :)))

33 / M / 5'9" / 137lbs

50lb dumbbells deadlifts x21-15-9
Kipping HSPUs x12-9-6

19:59

Should have done HSPUs x9-6-3.  Spent too much time burned out starting in the second round.

6:16 (155 LBS)
Pike push-ups off bench

M/27yo/145lbs

5:00 pike push ups off bench
broke up deadlifts
13-6-2, 8-7, 7-2

M/42/6'3"/215
7:40 scaled HSPUs

Prev:
14:55 all strict… I'll take that today.
12:20 Really disliked HSPUs extra today
10:11(PR) Kipped
10:59 
13.29
12.33
11:50 w/ Scaled HSPUs mixed in.

Unfortunately don’t have Plates at the moment and not strong enough for handstand push-ups, yet!  Did this...

200 m run to start each round (3)
30-20-10 
Box jumps (20 in)
SiUs holding 20 lb DB extended OH
Hand release PUs
  T: 21:14.89
• great arm/shoulder burn, legs felt good

5:42.

DL as Rx’d @ 225#. 
Haven’t done a HSPU in over 3 years, so subbed 50# DBs push press for HSPU.  

Heart rate up to 181 bpm. 108 degrees outside. Garage a bit warmer. 

6:44

9:27 Rx’d 

M/27/191
195# DL
Wall HSPU
14:59

14:49
70# db deadlifts (140# total)
wall HSPU

6/03/20

M/36/165

21-15-9
DL @ 198
HSPU

6:02

11:24

21-15-9 M/144lb/17
Deadlift @225
Handstand push ups with 1 inch mat under hand.
4:27

Exciting News!

12:33

21-15-9
65# deadlift 
20# kettlebell shoulder press
5:11

21-15-9 reps in 8:46 of:
Deadlifts, 165#
Pike push-ups

Diane Scaled
21-15-9
Deadlifts 135lbs
Dumbells 35lbs Push Press

6:59

Interesting stuff. Any plans to do studies on the effectiveness of Crossfit with open and transparent scientific method and data?

6:55 CrossFit HIM

8:34
205 lb. deadlifts
Modified HSPU with feet on 30” box

HSPUs with ab mat

7:39

225 lb DL
Pike push-ups
5'25"
I should of tried wall-facing HSPUs 

6:58, scaled to hand release pushups,  65# dl (most weight at home)

I agree with many of comments below regarding Undoctored by William Davis.  

The timeliness of this read could not be more appropriate for the crisis that we are seeing come to a head in our world today.  I appreciate the potency of the message from this book...

"Exercise is effective achieving many health benefits, including reducing blood sugar; reducing insulin resistance; reducing blood pressure; improving mood and reducing depression; reducing anxiety; reducing risk for diabetes, heart disease, and heart attacks by 30 to 50 percent; and reducing risk for osteoporosis and fractures, cancer and dementia."

I think the idea that exercise is "what you do to lose weight" is as outdated as the material from the American Dietetic Association.  
" Despite the ineffectiveness of regular exercise for achieving weight loss, daily physical activity is an important component of an overall effort to maintain or regain health".

The message that people need to HEAR is how to regain HEALTH.   That may include weight loss as an overall effect of changing bad or unhealthy habits, but  the ultimate goal should be to get healthy.  We are accustomed to being surrounded by like minded communities who understand what that means.  It is the populations that do not understand this message who need to hear this the most.
I found this book a refreshing rest from the doom and gloom that has been cast on our society.  I feel like so many have "washed their hands" of the chronic disease and sickness that plagues our world as if the answers are just too hard to even try.  We need more messages like the one in Undoctored to show not just the sick, but the medical community as a whole, just how simple the answers are.  I resisted the urge to write EASY...change is NEVER easy.  But the changes that could have the greatest impact on the health of our nation and world are very SIMPLE .  

Loved this book!!!

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

6:46 - Rx (PR from 8:14 compared to about a year ago, Today felt heavy too.)

5:28

1:02 PR! 

Sc strict HSPU to 4" soft mat... eventually get down to flat or deficit but not there yet, 225# dl

8:57

8:38
Deadlifts @ 225lbs
(7,7,7) (5,5,5) (5,4)
Strict HSPU to abmat
(7,7,7) (5,5,3,2) (3,3,1,1,1)
I went in thinking the deadlifts are where I would struggle and debated going in at 205.  In reality it was the strict HSPU that took my lunch money.

F/145/31
3:56 RX

170lbs DLs, wall-facing HSPUs
8:44

9:43 Rx

M/5'11"/175

Definitely not a PB - done maybe 30 HSPUs in the last 9 months since moving to the garage gym. Finally got a good setup - time to practice. 

4:00 Rx
25 second PR
m/52/5'11"/200#

Under 10mins over 5mins Rx 

😞 forgot to start the timer! That’s what I get for rushing.  Now I will have to do it again. My last PR was 7:13 Rx. 

10:05, 205 for DL, 40lb DB press for hspu. Haven’t done this one in a long time. 

10:32 RX 
(Might be my PB! I need to check!)

6:17

185# Deadlifts
Modified HSPU: knees on bench

3:23
2-53lb KB’s
Feet on box HSPU

Dr. Davis nos guía en su libro UNDOCTORED a través de varias secciones:

1) Sistema médico como necesidad en caso de cuidado ante catástrofes, accidentes, lesiones u otras enfermedades (no crónicas) ante las que necesitamos atención médico obligatoriamente. Fuera de estos casos, tratar de alejarnos lo máximo posible de la necesidad de visitar al doctor, ya que la medicina no busca la raíz de el problema (o enfermedad), sino que únicamente prescribe medicamentos para aliviar o compensar el problema. 

2) Entender cómo se generan estas enfermedades crónicas, debido a habernos alejado a nuestro modo de alimentarnos más simple y primitivo. Cómo esto genera descompensaciones, deficiencias, excesiva inflamación y niveles muy altos de azúcar en sangre.
Uno de los grandes agravantes de nuestra era actual: consumo de granos (tal y como ya explica en otro libro "Wheat belly".

3) Abrirnos los ojos ante todas las posibilidades y la facilidad hoy día, de conseguir por nuestros propios medios conocer nuestros niveles de varios valores (azúcar en sangre, vitamina D,etc.). Cuántas oportunidad hay a nuestro alcance  para  regresar a nuestro equilibrio primitivo, previo a alimentos procesados que nos han llevado a enfermedades crónicas evitables si seguimos unas mejores costumbres. Esto, nos permitirá mantenernos alejados de los doctores.

4) Aplicación práctica, justificación y pasos para seguir su programa de alimentación y movimiento  WILD, NAKED AND UNWASHED. Puntos a considerar:

Volver a nuestra forma de comer primitiva (mantener CH netos por debajo de 15gr por comida y evitar consumo de granos).
Reconstruir la flora intestinal (Ayudándonos de: Probióticos - las semillas - y fibras prebióticas - el fertilizante o agua para las semillas).
Aumentar niveles de VITAMINA D (mejora del sistema inmune y muchos otros beneficios. Alcanzar niveles de 60-70 ng/mL de 25-hydroxy vitamina D).
Recuperar niveles de iodo (para un correcto funcionamiento de la tiriodes).
Omega 3 (DHA y EPA, beneficioso tanto para salud metabólica como neurológica).
Magnesio (uno de los primeros en sentir déficit en nuestra dieta actual).
Deporte y actividad a lo largo del día: No tanto como solución para la pérdida de peso, sino para la mejora de salud. Es importante, no sólo incluir ejercicio moderado, sino cubrir un alto % del día manteniéndose en movimiento y activo.


En resumen, el método Undoctored es una forma de alcanzar un nivel de Salud que nos aleje de enfermedades que podamos evitar a través de una buena alimentación y suplementación. Este método es empírico, utiliza el acceso a internet para compartir su metodología y observar cuántas personas se han beneficiado de estos cambios en su salud.

With 20# weight vest, 7:42.

HSPUs were obviously tougher, but even deads felt harder with the vest.  Deads were 15-6 / 10-5 / 6-3.  Strict HSPUs 7-5-3-3-3 / 6-3-3-3 / 5-2-2.

47m/5'10"/185

#weightvestmonth

I typically use Bryan Rosen's warm-up for the mainsite's WOD. Is anyone aware of any other sources that provide a general and specific warm-up for these workouts?

21-15-9 deadlift 185#
15-12-9 hspu 
5:54

Jackie:
21-15-9 deadlift 95#
20# dB hold 1:30-1:00-:30
6:05

M/39/1m80/111kg
Diane
8'25"

WOD ANALYSIS

Coaching notes
At first glance, this WOD is similar to the Fran and Elizabeth. This exercise is a benchmark for evaluating progress.

Template: This short duration WOD follows “For Time” template, so scoring is based on as fast as possible.

Form: This exercise is a couplet modality that is combined of a moderate weightlifting element with a high skill gymnastic element.

Purpose: The biggest challenge of this program is high heart rate training. This exercise places the most focus on the upper body muscles, though the lower trunk muscles are also involved.

The reason for choosing movements: The pattern of complementary movements (involvement of the lower and upper muscles in an exercise) prepares athletes to perform relatively continuous movements

Time to perform: This WOD takes about ≈ 5-6 min. A relatively fast athlete completes this WOD in 4-5 minutes. 

Scale method: The resistance of the deadlifts should be chosen so that the athlete is able to perform them unbroken.

Running a class: Trainers have a long time (≈ 54 min) to set other parts of class.

Physiology (GPP): Stamina and strength play major role in this exercise. Furthermore, cardiorespiratory, flexibility, balance and coordination are challenged.

Physiology (energy pathway): This exercise focuses most of its energy on the lactic acid pathway. However, if the training lasts longer than standard, the aerobic system will be involved to some extent.

Anatomy:
Deadlift: Trapezius (middle fibers), Latissimus dorsi, Erector spinae, Biceps, Gluteus maximus, Quadriceps, Soleus
Handstand push-ups: Trapezius, anterior & middle & posterior Deltoid, Triceps, Pectoralis major (clavicular head)
_________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up for deadlift ≈ 4 min
Specific warm-up for HSPU ≈ 6 min
WOD ≈ 6 min
Cool-down  ≈ 10 min

Additional time: It remains ≈ 26 minutes that can be divided in specific warm-up or cool-down

Train hard and challenge your body. Enjoy it ;)
GOOD LUCK

Rx’ed 
= 6:52 strict

How long you marinate these softboiled eggs?

Scaled/subbed to 195# DL and HSPU w/ feet on a bar at rack height
7:01

191025:  6:22 (185#/35# DB PP) (part of an Open workout)
180316:  7:20 (185/35# DB PP) (part of an Open workout)
151216:  8:45 (185/abmat HSPU)
140302:  185/wall facing HSPU)
130709:  6:33 (185/abmat HSPU)

57/5'8"/160ish

Option 2, knees on 24" box

First 
Back squats:  3 reps at 60-70-80-90-100kg
Bench presses:  3 reps at 50-60-70-80kg
Then,
Strict Diane 9:12
43/1.78m/77kg

Scaled to:
185lb deadlifts
pike push-ups feet on box
6:03

The work of Willian Davis
is amazing and it shows how good habits of nutrition can be more powerful than
any medication in most of the cases. It shows how any person can save money not
going to the doctor when this person is educated about nutrition principles. He
also points how the system is created in order to make people think that they
need a doctor.

The best peace of Knowledge
that I learned reading this book was about Glycation on chapter 7. I had never
heard about that before and got really happy learning about this process. Basically
a process when Glucose and Frutose change proteins of the body, proteins that
works in various vital functions. The Glycation promoted by fructose is even worse
and according Davis, the solution is to eliminate from diet anything that can
lead to this process. Basically sugar. On page 189 Davis Talk about
recommendations Coach Glassman has been talking for years and just confirms how
We are walking in the right direction when it comes to help people. Thank you
again for one more month of learning.

RX:4'25''.
https://youtu.be/GoeGFsr90OA

Option 2   5:08

This is a great classic benchmark workout. Times can be as fast as 2-3 minutes while striving for a variation that allows for completion in under 7-10 minutes can be a great goal for most of us. Here are some scaling and at-home thoughts:

Deadlift: The load is moderate and the volume of this movement is relatively low. I recommend using loads that allow for no more than 1-2 very short breaks on any round. If you cannot achieve the appropriate set-up position, elevate the load to a position where you can establish a sound set-up position or consider performing sumo deadlifts. 

Handstand Push-ups: This will likely be the hard part of the workout for most of us. Consider using a variation that allows for the round of 21 to be completed with no more than 1-2 very short rest breaks. If you are currently unable to perform 10+ handstand push-ups unbroken, I would consider reducing the reps per round. With that being said, with a good strategy that minimizes muscular failure, you can still attempt this workout as prescribed even if you will go longer than the 7-10 minute recommendation. For those that cannot perform handstand push-ups, consider a pike handstand push-up variation on the box and position your body to increase or decrease the difficulty. If needed, you can further modify to a pike push-up with feet on the floor. If you cannot get inverted a strict dumbbell shoulder press can be performed.

Minimal Equipment Options
The handstand push-up, as well as the scaling recommendations, can easily be performed at home. Attempt to modify the deadlift by picking up any load from the ground whether that be dumbbells, a backpack, a jug, etc. If only light loads are available, increase the reps as needed. For example, if all you have available is a 50lb bag you can perform a bag deadlift and increase the reps to 50-35-20. You can also use the light load for single leg deadlifts and perform 21-15-9 reps per leg. 

twelve minutes and ten seconds

Great book and an easy read for anyone with little background in nutrition or eating habits. I particularly like how Dr. Davis  exposes the current health care system, the damage wheat can cause to our body and the importance of the bowel flora something I have read little about. 

I am very found of the idea of DIY health care. I truly believe that the majority of people have the resources available to accomplish optimal health by themselves. Dr. Davis’s guide to obtain this is very straightforward and covers areas which bleed into this topic like sleep and exercise (although not entirely accurate IMO) that are sometimes overlooked. His recommendations for at home test and even using your doctor to your advantage really gives people a lot of options to improve their health. 

Also what a great idea adding recipes, extra resources and the idea behind crowd sourcing. This can make it or break it for those who don’t know where to go from here or who need more information. Knowing that Dr. Davis trust these people and websites gives you the confidence that you can too. 

Love the marinated egg idea! Definitely going to have to try this. 

Going on the reading list!

8:00 - 185lbs

Compare: 191026 - 5:26 - 155lbs trapbar

Scaled to
21-15-9
DL @ 185
12-9-6
Strict hspu
11:53
m/50/175
goal was just under 10 min, but the hspu in second 1/2 of rnd 9 and 6 had a different idea:)

@ Chris M.
Good luck with the June wods and weight vest! Keep us updated.

31\m\205
Rx at 13:20
First time doing this one.
2nd day of hand stand presses ever. 

Alguien me puede decir donde puedo ver el calentamiento?

Can someone tell me where I can see the warming up?

“Undoctored – Why Health Care Has Failed You And How You Can Become Smarter Than Your Doctor” by William Davis is mainly divided in 3 parts: The deficiencies of the (US) health care system (part 1), the tools available to effectively treat yourself (part 2) and an example of practical application (part 3).

The first part is dedicated to the “mess”: the “health care is the system created to deliver the greatest revenue-generating products to address illness, but not provide health” (page 47). I live outside of the US and to read about details of monopolies and price dictatorship, as well as the role, functions and sponsorships by Big Soda and Big Pharma of ADA, AND, AHA as well as FDA and USDA was depressing. “The worst news for a healthcare system rigged for its own financial gain? Healthy people.” (page 96). Although this was not surprising: Dr. Jason Fung recently shared “A Behind-The-Scenes Look At Medical Education” (linked to on CrossFit.com), where we can see how doctors are wined and dined by Big Pharma. It is the same industry that we can see now overtly lobbying in a big way for more vaccines (e.g. COVID-19). While this is little touched on in the book, the extension of the topic would be how the pharma industry is not liable for their vaccines, but at the same time is producing the medication for its side effects.

The good news is that Davis sees hope: “You – not your doctor, not your local hospital, not your pharmacist, not your personal trainer – are the most likely person to take the initiative for personal health and ensure that steps are taken to remain healthy and/or regain health.” (page 104) To be fair, this does not go for all doctors. However, the traditional thinking needs to change: Instead of following orders by your doctor, he should rather take the role of a consultant. I sympathize with this view. I have worked with a “consulting” doctor for years that helps me fine tune certain aspects that Davis points out in part 2 (nutritional supplements). And I can see CrossFit affiliate owners doing some work of this consultancy, as well.

Most of the “tools” in part 2 of the book were not too unfamiliar to me. On the nutrition side a diet of whole foods, low in carbs, no wheat and grains, although tubers, legumes and conditionally dairy are acceptable. The appendix adds a variant of intermitted fasting. For visitors of CrossFit.com, this is not out of the ordinary.
I like the comments about the information age where your knowledge on a certain topic may quickly equal that of a doctor, as well as hints to online resources and home health tools. 

The program in part 3 adds some practical application, including sleep and exercise. I am not the biggest fan of all aspects, here. Davis puts “Zumba and CrossFit classes” in the same sentence (page 392) and claims that “the majority of health benefits are obtained by engaging in a moderate level of physical activity, like walking at a moderately brisk rate for 30 minutes five times per week” (page 394). Rather than quoting marginally beneficial info here, I would rather have seen maybe a short overview of benefits of different types of activities (e.g. bone density, neurological skills via resistance training or Olympic Lifting) before continuing the theme of calling on taking responsibility for own life, health and fitness.

Overall, this book can be a good primer for people that are stuck in the “traditional model” and not yet see the system as what it is: An industry mainly designed to profit from sickness, rather than promoting wellness or fitness. As such, it is in many parts repetitive, although I can see how that might be necessary for someone that still needs to be convinced. “It’s easier to fool people than to convince them that they have been fooled” as Mark Twain allegedly said, so I can understand that additional repetitions might be in order.

The dedication of the book says that it is for those that “recognise that health is something achieved through individual effort and has almost nothing to do with doctors and the health care system.” Besides showing the health care system as the monster that it is, for me the main message to take away from this book is for everyone to take responsibility for their lives and their health. I am absolutely on board with this. As part of the CrossFit seminar staff, I feel privileged not only to be able to do that, but to share with others how they can take responsibilities of their health and fitness.

Very excited about the direction CrossFit is moving in. 

M 45/73kg/
RX 5,17

I have to admit, as I was reading through the first chapter I was quite skeptical about Davis’ style of writing and what this book was going to be about. I found the tone a little “salesman” like and I just wanted to know what he was selling, it all sounded quite vague. However, after breaking into the second and third chapters and recognising that it was my ignorance that was preventing me from understanding who this book is actually written for, I read with a different pair of eyes, those of my parents. This is an excellent book for people who have no background in the health industry and like many find themselves with no other option but to trust their doctors recommendations. 

Like many fitness professionals, my folks have been some of my most challenging clients. Any recommendations I offered toward nutrition or training often fell on deaf ears. What could a fitness professional possibly know about how to prevent cancer, diabetes or arthritis?”, external authorities always got the upper hand.  ”My doctor says that I shouldn’t squat..”, “I read in_____ magazine that eating saturated fat causes cancer…”. It became so frustrating that I stopped offering advice and let them come to me when they were confused. However, I feel confident in saying that this is the book my parents and many others have been looking for! Before I finished reading the book, I sent a copy to my father who has osteoarthritis and has reserved himself to becoming a decrepit old man, when that is just not the case! William Davis writes in a way which is easy to understand especially if you have little to no knowledge on the healthcare system or nutrition and how changing what you eat can have a much bigger impact than just taking a few inches off your waistline. 

I agree with Tyler, in that both The Obesity Code and Undoctored are valuable resources to share with family and friends. The strategies of Undoctored are very much in line with what CrossFit recommends as a nutrition protocol and I appreciate Dr. Davis's recognition that it is not his "eating strategies that are extreme; it's modern eating habits that are the extreme" (141).  In order to attack modern eating habits, there are a number of fronts that can be approached. On the macro level, we can think about government recommendations, "food" products, the systems that get those products to our tables, and even legislation that seeks to protect certain professionals from being proven wrong. On the micro level, we can think about leading by example and educating our children about ideal eating habits and nutrition. After reading this book, I feel more knowledgeable about why we are doing what we are doing, but not necessarily more empowered to make much of an impact. I'm hoping that some of the M.D.'s in this group can share some good news about clusters that are moving in the right direction within the medical community. I would feel pretty frustrated if I were an M.D. reading this book, as I have had the pleasure of meeting a great number of doctors that do fit the stereotype that the book sketches, but I also know a number of M.D.'s that fall outside of those lines. I think that CrossFit health is doing an incredible job gathering professionals that are going against the grain (pun intended) in order to lead this community towards greater health. Thank you for the read.

Scaled
Deadlift @ 70kg
DB shoulder press @ 15kg 
4.51 min 😅👍

“Hamburger contains no ham, Grape-Nuts don’t have grapes or nuts, and health does not come from health care.” -Undoctored

Undoctored could not be more timely. The medical establishment has failed at preventing, mitigating and reversing chronic disease. The most effective approaches, such as high intensity exercise and low carbohydrate diets, do not happen in a doctor’s office. Most doctors will advise against these approaches as “too extreme” or “not heart healthy”. The Undoctored approach places the accountability back into the hands of the patients, where it should have been all along.

When I say “timely” above, I’m referring partly to the pandemic that has acted as an accelerant on the dumpster fire that is American health. Pre-Covid, over 80% of health expenditures were for preventable, reversible chronic diseases that originate from lifestyle behaviors. Our country was already being bankrupted by chronic disease and then Covid-19 created a new level of urgency among the chronically diseased. The medical office is not where chronic disease is fought. It happens in the kitchen and the gym.

This book is also timely in the sense that it recommends some basic health habits that are simple and easy to implement. Go outside and get some sun exposure for vitamin D. Don’t wash your hands or use cleaning products excessively. They destroy the healthy bacteria on your skin and allow unhealthy bacteria to grow. Thank goodness no one is locked in their homes and hoarding cleaning products…

Sadly, I’m being sarcastic. People ARE locked in their homes and many are subsisting on snack foods. Home baking is booming in popularity. Undoctored lays out a strong case for steering clear of wheat and other grains. Nothing else is more destructive of our digestive systems, which in turn impacts our physical and mental health.

Undoctored recommends getting off as many prescription drugs as possible. Thankfully, this approach offers effective alternatives. It starts with food. Avoiding grains entirely and limiting carbohydrates are keys to the Undoctored approach. Supplementation with fish oil, vitamin D and magnesium are highly recommended, but blood testing is advised first. This is a smart approach. (The links in this paragraph are to the Undoctored blog.)

Even though this book mentions CrossFit and Zumba in the same sentence, the section on fitness does not suck. It recommends high intensity exercise, weight training and even high impact movements. This is surprisingly good advice for a health book written by an M.D.

The books we’ve read in the past few months, the Obesity Code and Undoctored, are so easy to recommend to friends and family members. They represent modern, effective approaches in a readable and engaging format.

Globo/Home scale:  If you have a barbell with enough weight do the deadlifts as Rxed.  If using 35/50lb dumbbells, double the reps on the deadlifts (42-30-18).   Other ideas for deadlifts include odd object lifts and heavy tire flips.  For HSPU, if you don't have a wall sub heavy dumbbell strict press.  If using 35/50lb dumbbells do 27-21-15 strict presses.  

Diane: classic vertical pull coupled with a vertical push. Get it!

In this book Dr. Davis makes us reflect on the area of information.  What is dramatically different from 1950 and now is that in 2020 information doubles about every 73 days!  No matter how smart you are (Doctors are recognized smart) you cannot keep up on everything new.  

On that subject the author talks about how you can start to filter what is good from what is bad information and that is key.  It could be the subject of a whole entire book.  Really it comes down to practice.  You need to learn and fail looking for the right information to start having a better system to find that trust worthy information.  

What surprised me is Dr. Davis faith in crowd sourcing.  I never really though of it as a good way to find or test information.  I have been guilty to turn down information someone would report from a forum on the net with the good old : I don’t do internet training.  

After reading the book and starting to surf on some health and fitness forums I started to find some good (and yes some bad) sources of information.  I was pleasantly surprised with the information I quickly found.  This is most definitely a way to collect data that I will start tackling.  

I always enjoy reading the health community starting to go towards attacking the source of the problem rather then « curing » with drugs.  This is refreshing to see and hear more and more doctors going the Undoctored or we could say the CrossFit Health way.  

I will try the 6 weeks undoctered prescription to be better able to talk about it from experience. This is the type of book I will buy a print copy and offer to my family.  

▶ INTENDED STIMULUS
.
Benchmark day! One of the most important contributions of CrossFit is that of giving an operational and elegant definition of fitness. Thanks to this we can measure it, and hence improve it. In the traditional implementation of our methodology, benchmark workouts are there to measure our fitness and give us meaningful data points of our progress. In this context, the intended stimulus is that of measuring. That does not mean that you necessarily have to do it RX or that you need to do the same scale you did in a previous attempt. It also does not mean that if you don't improve today from earlier efforts your fitness is stalling or regressing. It just means that your mindset should be that of observing where you are and how you can improve.
Now let's analyze this fantastic piece. Diane, like Elizabeth and Fran, are designed to exploit any imbalance in your fitness. Do you suffer at one end? Do you suffer at both ends? Can you handle the skill and the weight but not the intensity? That's what we will find out today, and that's why our scaling is designed to keep the relationship between load and skill. Diane is meant to be a short effort (<6 minutes). Choose a weight for the dead lifts for which you could do 21 reps unbroken when fresh if you were to go for it. For the handstand push-ups modify the skill or the number of repetitions so that you can complete each set (21, 15 and 9) with at most two breaks. Today is an excellent for pike push-ups on the ground, if you want more difficulty just walk the hands closer to your feet. Diane is all about being smart with your breaks and staying with the thing. Just keep trucking!
And always remember, when performing these Benchmark Girls, dedicate your training to all the CrossFit women athletes that defy preconceived notions of what women should/shouldn't or could/couldn't do in training. Be humbled by these women and honor them with your best effort. Women like these are making the world a better place and will make it even better in the future.


▶ OPTION 1
21 Deadlifts
15 Handstand push-ups
15 Deadlifts
12 Handstand push-ups
9 Deadlifst
9 Handstand push-ups

♀ 125 lb. ♂ 185 lb.

▶ OPTION 2
21-15-9 reps for time of:
Deadlifts
Pike push-ups feet on floor

♀ 115 lb. ♂ 165 lb.

▶ OPTION 3
21-15-9 reps for time of:
Deadlifts
Banded Pike push-ups feet on floor

♀ 95 lb. ♂ 135 lb.

▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

Champions Club Scaling Notes

RANT
Specifically Diane and Fran are the two workouts I've probably messed up with the group more than anything else. I get so caught up in trying to stick to the prescription - especially the reps - that it leaves a lot of people not getting what they could out of the workout. This is a workout that I think most people would benefit from doing more reps - deadlifts meaning actual lifts up and down and hspu would be just spending time on your hands upside down.

MAIN DECISION
Game day or practice day?

NEW TO CROSSFIT SCALE
Deadlifts stay 21-15-9 reps
Handstand hold subs go 1:30, 1:00, :30

WHAT ABOUT THE MOVEMENTS
Deadlift - squatting, rigid midline, hands in a goofy position, external load
Handstand push-up - pushing, overhead, bodyweight, 

WHAT ABOUT THE REPS
Descending rep scheme means just enough stamina to make us want to stop, but not enough to actually stop. The low number of reps means we need to be at a weight heavy enough for that stamina feeling to kick in.

LEARN TO COOK
If I want to test and am capable then I can. If I need to refine the technique then try 3 rounds of 21 deadlifts and 1:30 handstand hold, or increase deadlift numbers to 35 or so if using something really light. If I want to work on stamina more then I could try 45 deadlifts and 45 hspu for time.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
New to CrossFit scale

GENERAL FEAR LEVEL: 7