Friday, 10 Sep, 2010

Posted by Mandee on September 9, 2010   |   22 Comments

Overhead Squat 3-3-3-3-3 reps

Dave Lipson 345lbs, Jason Khalipa 295lbs, Peter Egyed 250lbs, Kristan Clever 195lbs, Rebecca Voigt 175lbs, Elyse Umeda 165lbs. Post loads to comments.

Compare to 090828.

Does Intense Exercise Harm Your Health?

Insulin resistance may cause Alzheimer’s plaques

Forget what you know about good study habits

22 responses to “Friday, 10 Sep, 2010”

  1. Russell says:

    On the first link up there “does intense exercise harm your health”

    One of our members sent this web article to me just to make sure she wasn’t killing herself by doing CrossFit. I decided to share this with everybody because it demonstrates a really important point about modern-day medical journalism- anyone can take basic scientific data and with a few speculations and assumptions, turn it into some declaration of what not to eat, what not to do, what pesticides to avoid, what vitamin will save your life, what food is “super”, why your cellphone is killing you, or how your favorite things are killing you. Why? well for this specific article, it’s to scare the hell out of you and hope you buy their expensive vitamin supplements.

    Let’s break down the major claims here:

    “exercise causes elevated aerobic metabolism, which in turn increases the production of killer molecules known as free radicals.”

    This is completely true, and completely misleading. AEROBIC exercise causes elevated aerobic metabolism, which does put the body into a state of oxidative stress. This would be your long-slow distance runners, joggers, bikers, and swimmers, pushing 30-90 minute workouts multiple times of week if not more. The Authors of this article are making the claim that ALL exercise does this, to (be fair, probably from their own ignorance on the subject). The Aerobic energy pathway is our least favorite place to spend time in CrossFit. This is why our workouts are hard, fast, and relatively short. When they are long, our workouts are typically short bursts of energy intermixed with rest. When was the last time you felt like you had plenty of oxygen while doing CF?

    “Free radical damage has become more prevalent in our society as witnessed by the increase in cancer victims in recent years. Environmental pollutants like smog, cigarette smoke and car exhaust all contain free radical molecules, and as our exposure to these increase, so does our chances of degenerative diseases. Worse yet, research shows that mental stress is one of the highest causes of free radicals. ”

    While we would all intuitively agree that pollution in general (like smog) are probably bad for us, worrying about things like pollution, smog, pesticides, fertilizers.. and to a lesser degree stress, is missing the forrest for the trees. Elevated blood sugar, for most people, is THE major culprit in the elevation of free-radicals ( or rather a decrease in mitochondrial antioxidants). Elevated blood sugar, over long periods of time, also produces little guys called advanced glycation end-products (AGEs). AGEs bind easily to one another (cross-linking) — this linking causes aging: loss of skin elasticity, hardening of arteries, stiffness of heart, lungs, joints, etc- and are a DIRECT effect of elevated blood sugar levels.

    “Once again, your body can defend against normal levels of free radicals, but if you exercise intensely, live in a polluted area, or have a stressful life, as most of you and your students do, then supplementing your diet with antioxidants may be of great value.”

    Read as – “be afraid, buy our stuff.”
    Intensity is exactly equal to average power production in a workout, and aerobic exercise, the kind that causes oxidative stress, is very, very, very not intense.

    To paint with a broad, but probably fairly accurate brush, go ahead and assume that anyone talking about environmental pesticides and fertilizers is speaking more from their feelings than with any appreciation for scientific data, and anyone who seems intent on making you afraid of something, rather than just giving you the facts and leaving you to sort it out, is trying to sell you something you don’t need.

  2. klowe says:

    Just a quick google of “exercise free radicals” and a quick grab from a paper written by someone (to early to read credentials) at Rice University says this:

    “Exercise and oxidative damage

    Endurance exercise can increase oxygen utilization from 10 to 20 times over the resting state. This greatly increases the generation of free radicals, prompting concern about enhanced damage to muscles and other tissues. The question that arises is, how effectively can athletes defend against the increased free radicals resulting from exercise? Do athletes need to take extra antioxidants?

    Because it is not possible to directly measure free radicals in the body, scientists have approached this question by measuring the by-products that result from free radical reactions. If the generation of free radicals exceeds the antioxidant defenses then one would expect to see more of these by-products. These measurements have been performed in athletes under a variety of conditions.

    Several interesting concepts have emerged from these types of experimental studies. Regular physical exercise enhances the antioxidant defense system and protects against exercise induced free radical damage. This is an important finding because it shows how smart the body is about adapting to the demands of exercise. These changes occur slowly over time and appear to parallel other adaptations to exercise.

    On the other hand, intense exercise in untrained individuals overwhelms defenses resulting in increased free radical damage. Thus, the “weekend warrior” who is predominantly sedentary during the week but engages in vigorous bouts of exercise during the weekend may be doing more harm than good. To this end there are many factors which may determine whether exercise induced free radical damage occurs, including degree of conditioning of the athlete, intensity of exercise, and diet.”

    Which makes total sense to me. It is also why ultra endurance athletes probably need anti-oxidant protection because they surpass the body’s naturally acquired anti-oxidative properties.

  3. Aaron says:

    CF Football last night:
    Back Squat 5, 5, 5, 5, 5
    Shoulder Press 1 x 5
    Rest 5-10 minutes then
    6 rounds of: Max reps plyo pushups, 100m Sprints
    60 sec rest between rounds

    BS: 195, 205, 215, 220 (PR), 195
    SP: 110 x 5 (95% of 1RM at 115)
    22/1:01, 13/:41, 14/:38, 13/:35, 12/:36, 11/:35

    Rule #1 for CFFB: “Not everyone is a Justin”. Very impressive stuff from JW last night, lots of fun and great to see Josh back in the gym coaching. On the SWOD’s, 225 was previous 1 RM for BS and 115 was previous 1 RM last time we did CF Total on 07-28-10. Huge improvement in BS form from the BS Wod on 09-02-10

  4. Aaron says:

    115, 125, 135, 145 (PR), 155 (2)

    Should have gotten 155 but I crept on my toes and had to dump the weight. Not sure if back squats yesterday at CF Football helped, but form felt great today. 145 was my previous 1RM on 06-19-10

  5. Larry Lowe says:


  6. Robert S. says:

    CFFB from last night:
    Back Squat 5×5
    Shoulder Press 5×1

    6 rounds of: Max reps plyo pushups, 100m Sprints
    60 sec rest between rounds


    18/:52, 12/:39, 10/:34, 12/:36, 9/:34, 10/:41

    Wasn’t sure what my previous 5rm squat was because I’m a bad CrossFitter and left my book at home. Shoulder press is a weak lift for me. I started my work sets with 92% of my 1rm, and this did not work out well. I need to work on this.

    • Robert S. says:

      Also, If you are down on yourself about not being able to move heavy weight efficiently take a cue from your good friends at the 6:30 class. Just repeat “Not everyone can be a Justin” 3 times and it will make you feel all better.

  7. Aaron says:

    Last wod and post until Monday…promise.

    CFE wod at lunch
    20 minute Tempo run at 81-87% RPE
    22:39, Avg 83%, Max 89%

    Plan was 30 min Tempo at 90% but cut it back. Body is mega sore from this week. Normally Tempo runs are on my off days but since I’ll be out of town this weekend I went ahead and got it done today.

  8. Penelope says:


  9. Russell says:


    focused on going very deep on these to hopefully get some carry-over into the snatch. Previous 1RM was 245, probably closer to 265 now.

  10. Jake Naumcheff says:


    225 was my previoius 1RM. Hit 245 for a new 1RM afterwards.

  11. tracey says:

    85-105-115(PR)-125(f)-120(PR) The hardest part for me is the rack jerk! ugh!!! I hate dropping under things that are heavy.

  12. Kerri says:

    My shoulders gave out in the rack jerk by the time I tried to go any higher; which is also why I failed the 3rd rep on the 1st 105.

    110 is my previous 1RM, so I was pretty happy with this 3RM PR.

  13. klowe says:

    -245 wasn’t all that difficult but severe tendonitis in elbow/shoulder….whatever it was made it quite apparent not to try 250 again (today).

    After a little Q&A with Russell I think holding the weight overhead with a tight hook grip is what was jacking my elbow and shoulder up. Makes total sense and experimenting with regular grip vs hook grip overhead I recreated the pain quite well with the hook grip.

    moral of story. Don’t hold heavy crap overhead for reps with a hook grip.

    lesson learned. seems like never stop learning lessons in CF.

    • klowe says:

      just figured out it was only supposed to be 5 rounds. not seven. Overuse probably the more likely reason tendons flared up…..and the hook grip

    • Kerri says:

      Weird that you mentioned the hook grip Kevin, because the heavier it got, the more I felt like I should use the hook grip too….Even asked Jake about it. Good to know now that it’s prob not the best approach.

  14. Rich C. says:

    First time doing OHS. Warm-up with 55, then

  15. Robert S. says:

    Made up the CFHSV version of “Severin”

    72/144/1800 as rx’d

  16. Tasha W says:

    Tracey made up a mom WOD for me! She named it: “10 Months in 5 Rounds,” haha!

    5 Rds of 10 OHS with PVC pipe, 10 push ups on two 12″ boxes, and 10 one arm overhead snatch (8kg-should have done more). 11:57.

    Great coaching from Tracey & Russell – as ALWAYS!!

  17. Justin says: