Archive for April 2025
Tuesday 20250415
For time:
Run 5k
While not the highest power output workout , the real world application of moving yourself from Point A, to a distant Point B makes the 5K an invaluable test.
Interestingly, for a person of average height, the distance to the visible horizon is roughly 4.8km, making the length of this run about “as far as you can see.
Monday 20250414
Workout 25.3
For time:
5 wall walks
Row 50 calories
5 wall walks
25 deadlifts
5 wall walks
25 cleans
5 wall walks
25 snatches
5 wall walks
Row 50 calories
Sunday 20250413
With chronic diseases ravaging the world due to sedentarism and excessive carbohydrate consumption, Greg’s gyms offered cures and prevention through lifestyle change. The professional trainers affiliated with Greg through CrossFit were offering solutions and support that frequently flew in contrast to the commonly accepted, though corrupted, medical and scientific practices. Greg knew that much of the science was flawed, and rallied here for his affiliates to keep fighting the good fight.
This talk was given in late September 2019 at a gathering in Whistler of affiliate gyms that had been in business for 10 years or more. At the time, Greg was the CEO and owner of CrossFit Inc., who was in the midst of a historic lawsuit with the National Strength and Conditioning Association (NSCA) for their fabrication of injury data in a study of CrossFit training. Greg had vowed to expose the fraud and had refused to settle the case famously saying: “The currency of victory is light.” He couldn’t be bought off and silenced. However, after the sale of CrossFit in 2020, the new private equity owners of the business, promptly settled the case with the NSCA in early 2021.
Saturday 20250412
5 Rounds For Time:
25 squats
10 strict pull-ups
10 strict dips
The ingredients and structure in today’s workout look and smell a lot like Cindy—a bodyweight pull, press, and squat, broken into small sets and repeated for multiple rounds. Note though that there is far less volume, about half as much for most of us, and there is an emphasis put on strict. So don’t over scale this and miss the change to develop strict pulling and pressing strength. Struggling to get through the sets of 10 is ok today.
If you can crack off all five rounds of the pull-ups and dips unbroken, consider adding more reps per round, or additional rounds.
Friday 20250411
For Time:
Row 2,000 meters
Then, spend 30 minutes practicing slow and strict toes-to-bars, hollow rocks, GHD sit-ups, back extensions, and stiff-legged deadlifts.
Thursday 20250410
The Total
Back squat 1-1-1 reps
Shoulder press 1-1-1 reps
Deadlift 1-1-1 reps
Wednesday 20250409
The Pareto Principle in Metabolic Health
Applying the 80/20 rule of outcomes from causes to metabolic health.
In this article, Ivor Cummings explores the Pareto Principle’s application to metabolic health, emphasizing that 80% of health outcomes stem from 20% of causes. Drawing from his engineering and analytical background, he’s identified insulin resistance as a key driver of chronic diseases like heart disease, diabetes, and Alzheimer’s. Driven by mainstream dietary advice that promotes high-carb, low-fat diets, the modern epidemic of obesity and chronic diseases can be attributed to these guidelines.
To combat these issues, Cummins advocates a simple, effective strategy: a diet of protein-rich, low-starch foods, resistance training, and moderate sun exposure. By focusing on insulin regulation and avoiding distractions like cholesterol metrics, he argues, we can dramatically improve metabolic health and reduce the prevalence of chronic disease. His key message: “Respect your insulin.”
Tuesday 20250408
For Time:
400-meter farmer carry
Find the heaviest set of dumbbells you think you can carry the whole way without setting them down. Then, grab the next heaviest set and use those for the workout.
After the carry, practice L-sits and plank holds for 10 minutes each.
Monday 20250407
Workout 25.2
For time:
21 pull-ups
42 double-unders
21 thrusters (weight 1)
18 chest-to-bar pull-ups
36 double-unders
18 thrusters (weight 2)
15 bar muscle-ups
30 double-unders
15 thrusters (weight 3)
Saturday 20250305
Overhead squat 5-5-3-3-3-1-1-1-1 reps
Additionally, dedicate 10 minutes to stretching and an additional 10 minutes to practicing handstands.
Post loads on the overhead squats to comments as well as types of stretches and handstands performed.