Awesome job on the front squats today - lots of PRs! Strength days are important, the increase in strength will drop your times on the METCONs.

For Time:

Run 400m
21 reps of Box Jumps (m - 24" / w - 20"), KB Swings (m - 1.5 pood / w - 1 pood)
Run 400m
18 reps of BJ, KB
Run 400m
15 reps of BJ, KB
Run 400m
12 reps of BJ, KB
Run 400m
9 reps of BJ, KB
Run 400m
6 reps of BJ, KB

Three rounds for time of:

4 Handstand Push-ups - http://media.crossfit.com/cf-video/CrossFit_HSPUVariations.wmv
8 Pull-ups
12 Deadlifts (m - 225# / w - 135#)
16 Box Jumps (m - 24" / w - 20")

We go to noon classes Mon - Fri beginning this week so plan on checking the blog for the WODs and coming every day!

Great post from Robb Wolfe at: http://robbwolf.com/


The basics of the diet-heart hypothesis go like this: High cholesterol leads to atherosclerotic plaques that precipitate a clot which can result in a heart attack or stroke. This whole notion grew from a disease called Familial Hypercholesterolemia and subsequent experiments that involved feeding rabbits (herbivores) oxidized cholesterol. These critters do not eat ANY cholesterol so the fact oxidized cholesterol caused problems is not surprising but also completely unhelpful when talking about people. Anyway, 50 years to failed dietary recommendations to lower cholesterol have done nothing to alleviate the CVD epidemic. In fact, the epidemic is rolling along bigger and badder than ever before. Well This Study was pretty interesting. It indicates that most people who suffer a heart attack have…low cholesterol! Now, everyone is in a fix to get folks on cholesterol lowering diets and statins to save them, but most heart attacks are in folks with…low cholesterol! Ok, doesn’t make any sense and it completely calls into question the notion that we need to reduce cholesterol levels…but why not give people statins and see how folks do on those. Well, interestingly, statins appear to decrease heart attack rates in people...with low cholesterol. The mechanism? Possibly a reduction in C-reactive protein (CRP), an indicator of systemic inflammation. Know what else reduces systemic inflammation? A paleo diet which controls insulin levels, removes gut irritating foods, balances omega-3/omega-6 fats. Add some vit-d and consistent good sleep and you have effectively turned off the type of inflammation underlying CVD, cancer and neurodegeneration.

Oh! Then there is the fact low cholesterol increases stroke rates!!

So, just to clarify:

1-Cholesterol supposedly causes CVD, But
2-Most heart attacks are actually occurring in people with low cholesterol, Yet
3-Doctors insist on cholesterol lowering protocols, including statins, Even though,
4-The benefit of statins has nothing to do with cholesterol, but rather it’s mild anti-inflammatory action, Which
5-Can be accomplished with simple dietary modifications and a few inexpensive supplements.

It would be funny if people were not dying from this stuff.