CrossFit Territory – CrossFit

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Skills format

shoulder dislocates

Snatch pull

Scarecrow snatch


power snatch


banded hip flexor stretch 2 minutes each side


Power Snatch (OE2min 3-3-2-2-1-1)

LITE PVC 10-10-10-10-10-


Time to hit a new max GOOD LUCK EVERYONE!


Weightlifting shoes, weightlifting belt, knee sleeve, lifting and wrist wraps are a must for flexabilty (in stock pro store)

Workout of the day

Metcon (Time)

LITE (Scale)

For time:

60 squats

4 rope climbs, lying to standing

45 squats

3 rope climbs, lying to standing

30 squats

2 rope climbs, lying to standing

15 squats

1 rope climb, lying to standing


For time:

80 squats

15-ft. rope climb, 3 ascents

60 squats

15-ft. rope climb, 2 ascents

40 squats

15-ft. rope climb, 1 ascent

20 squats


For time:

100 squats

15-ft. rope climb, 4 ascents

75 squats

15-ft. rope climb, 3 ascents

50 squats

15-ft. rope climb, 2 ascents

25 squats

15-ft. rope climb, 1 ascent

Reduce the reps on the squat so that each round can be completed in only a few sets with little rest. Reduce or modify the rope climbs to something that allows you to keep moving throughout.


Bring Long socks

Cool Down

Puppy dog pose- 3 minutes total time

Low dragon pose 2 minutes each side

Half saddle pose 1 minute each side

Standing stradle 2 minutes total time

Nutrition Tip

Do Artificial Sweeteners Cause an Insulin Spike?

The notion that artificial sweeteners (and sweet tastes in general) might produce an insulin response is one of those murky memes that winds itself around the blogs, but it’s never stated one way or the other with any sort of confidence. I briefly mentioned the possibility of non-caloric sweeteners influencing satiety hormones in last week’s diet soda post, and a number of you guys mentioned the same thing. Still, I’ve never seen unequivocal evidence that this is the case.

This whole idea first came to my attention some time ago when my dog Buddha got into a bottle of “alternative sleep assists” which contained, among other things, 5 HTP (version of l-tryptophan) and xylitol (sugar alcohol). Long story short, dogs can’t take xylitol because it causes a spike in insulin, which then severely depletes blood glucose. Buddha got past this with a trip to the vet’s at 10:30 Sunday night (thanks, Dr. Dean). But it occurred to me that the same effect might be seen in humans, which is why I pose the question today…

Do artificial sweeteners induce insulin secretion (perhaps via cephalic phase insulin release, which is sort of the body’s preemptive strike against foods that will require insulin to deal with)?

One of the reasons a definitive answer is rarely given is that the question is improperly framed. Artificial sweeteners is not a monolithic entity. There are multiple types of sweeteners, all of them chemically distinct from each other. A more useful question would be “What effect does [specific artificial sweetener goes here] have on insulin?” So let’s go around the circle and ask.

Does aspartame (aka Equal and Nutrasweet) affect insulin?

Aspartame is pretty gross stuff, what with its awful taste and hordes of people who get terrible reactions from consuming

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