Tuesday 100119

For time:

Row 1000m
50 Kettlebell swings, 24kg/16kg
50 Sit-ups

Row 750m
40 Kettlebell swings, 24kg/16kg
40 Sit-ups

Row 500m
30 Kettlebell swings, 24kg/16kg
30 Sit-ups

Post time to comments.


Rick working the progression of the muscle-up.

"Mechanism of Action!"

Hormones are essentially chemical messengers at work in our bodies.  The endocrine hormones regulate many of the things that happen in our bodies.  For example, our mood, growth and development, tissue function, and metabolism are all controlled by signals from our endocrine system.  One hormone in particular, glucagon, is released by the pancreas in response to ingestion of proteins. This hormone is responsible for preventing blood sugar levels from falling to dangerously low levels.  It does so by causing the liver to convert stored glycogen into glucose (blood sugar) and releases it into the bloodstream – diverting disaster.

For this reason, you can think of glucagon as the mechanism of action – it takes stored energy and uses it.  What's interesting about this is that glucagon performs the exact opposite function of insulin.  Insulin causes cells in the liver, muscle, and adipose tissue to suck up glucose from the blood and store it for use by the muscles, thereby halting the use of fat as an energy source.  Got it?  Glycogen mobilizes, insulin stores.

Let's take a moment to think about that last sentence and how it relates to USDA food pyramid that was released in 1992.


Glucagon (mobilizing) is released in response to protein ingestion… and insulin (storing) is released in response to carbohydrate ingestion.  How many servings of the above pyramid are made up of carbs and how many are made up of proteins?  That looks like a whole lot of storage and not a whole lot of mobilizing.  Yikes!

Post thoughts to comments. 


  1. Jeff "CueBall" :

    If there are studies that prove this “healthy diet” to be unhealthy and contributing to America’s obesity, why doesn’t the FDA change this?

  2. Mas :

    I don’t think companies like Kraft and Nabisco would be happy to see this pyramid turned on its top when they have so many products that fit on the bottom of this pyramid. You have to love lobbyists. They make the world a living hell.

  3. The food industry is beyond corrupt. They control more than we’ll ever really understand. That sounds all conspiracy theorist but if you see movies like Food, Inc. you’ll get a picture of how things go down.
    That being said, I was just perusing the Rogue Fitness site and this is what they say about rowers:
    “Not a machine. Machines make your life easier.”

  4. Mike Ware :

    Josh, sweet pic on the Crossfit Main Site.

  5. Jeff "CueBall" :

    Josh nice war face on CF.com!

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