21-15-9 reps for time of:
Parallette handstand push-ups
Bar muscle-ups

Rick Ross has lost over 100lbs utilizing diet, exercise, and sleep. He does not have diabetes.

Rick Ross has lost over 100lbs utilizing diet, exercise, and sleep. He does not have diabetes.

Hip hop artist Rick Ross and hip-hop DJ and TV personality André “Doctor Dré” Brown have both made considerable efforts to better their health in the past few years.

Rick Ross lost over 100lbs by eating better, exercising (doing CrossFit), and getting more sleep.

Brown, who has Type II diabetes, plans to have weight loss surgery to address his condition.

The editorial CrossFit Journal article, The Chronic Disease: Doctor Dré’s Surgery Loses to Rick Ross Approach, highlights the fact that while Ross’ approach was successful and did not require outside intervention, Brown’s approach is getting the publicity on reality TV.

To quote the article, “We know we can prevent, control and reverse Type 2 diabetes through diet and exercise.” Yet, we continue to look toward invasive, quick fix type approaches, that are often times not sustainable.

What gives? How do we get the message out?

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.