How to Have a Heart Attack in 10 Easy Steps, Wed, Jun 30th

5 sets:
  Row 45s @ 90% effort (focus on TECHNICAL FORM, not going all out)
    Rest 20s
  Level 2: 15 Hip extensions(2 seconds down, explode up)
  Level 1: 8 Hip extensions (1 second down, explode up)
    Rest 2 minutes


3 sets for time:
  30 two-count fast tempo rope whips
  20 unbroken box jumps (20″/14″)


Great post by Dr. William Davis (Cardiologist):  How to Have a Heart Attack in 10 Easy Steps

Something that must be understood is the difference between calculated LDL serum levels and an actual LDL particle count.  
The standard cholesterol blood test (i.e Lipid Panel) you get from the doctor’s office provides only an ESTIMATE of your LDL cholesterol using an equation called the Freidwald equation.  This estimate is pretty consistently WRONG when you have lower triglycerides (under 100).  And it misses a CRITICAl element:  the size of those particles.  The Nuclear Magnetic Resonance (NMR) test provides an actual COUNT of your LDL particles and the size of those particles.  Size DOES matter with LDL (insert joke here).  Smaller and denser LDL get caught in the lining of the arteries where it oxidizes (think rusting), strips away the fat/protein shell and leaves cholesterol…stuck there.  The body mounts an immune response to this by forming foam cells over the cholesterol (basically protecting the body from the “foreign invader.”)  This is the “clogging of the heart.” 
Note that cholesterol intake and saturated fat intake are NOT part of that equation.  What is?  LDL particle size and actual particle count are correlated to carb intake…i.e. more carb equals smaller and and more dense LDL (the bad stuff).

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