CFWUx1
22:34

26:39 Rx'd

true in 2006 and even more true in 2019.  We all tend to want to figure out the best marketing tool to attract clients where the real focus should be to be the best coach possible.  

This is great to be able to read the original study that laid the foundation for the Hydratation Myth.  I still have a hard time to not want to "water load" before a workout because it has been engraved in my "performance check list" by so many coaches.  
Really these coaches didn't want anything but us to perform but they didn't do their homework to check the source of the study.  I will learn from that!

23:36 (under bridge, to hospital sign, 11:00 out)

28:15. This route is much less flat than the 28:00 I posted in February.

24:29
up and back down. 57 degrees, perfect conditions.

3.11 mile run on treadmill

25:25

546 reps.
Sub 20m AMRAP 4R: DU, 20kg KB swing, 9kg wall ball, 20kg KB sdlhp, stepping lunge.
R1-50,20,20,20,34(144).
R2-50+4*20(130).
R3-50+4*20(130).
R4-50,20,20,20,32(142)=546

25'58"

21:26

31:15 total time including 3-4m stop at the ATM and a couple brief stops for traffic. 

28:55 Rx

25:10

As a kid, I remember chugging Gatorade after hockey games to "replenish" my electrolytes. Little did I know and little did my parents know...

What's worse, is Gatorade contains 36g of sugar in a 20oz serving and kids associate these drinks with the athleticism of the professional athletes that endorse them.

How a smart pro athlete (in the NBA, MLB, NHL, NFL, etc.) has not caught onto this issue and spoken publicly against it blows my mind.

20:23 RX

19:17.91

Rx

Tried doing much faster rates with breaks in between 
Result: 2:30 better than my BP 

12.5, 12.3, 12.1 
30 second rest @ 1.6km 8:30 (9:00) 
12.1 @ 1km 5:09 (14:09) 
1 min break (15:09) 
11.9 @ 0.5km 2:42 (17:51) 
1:40 break (18:31) 
11.7 @ 0.6km 3:22 (21:53) 
2 min break (23:53) 
11.7 @ 0.65km 3:35 (27:28) 
1:30 rest (28:58) 
12 @ o.65km 3:29 (32:27)

Old 23:10
New 22:39

Rx’d- 32:14

22:33 Row

36.10 beat last time by 5 minutes

30:00 for 3.5 hilly miles.

Rx-26:17

Did 3/12/19 wod

Mother Nature isn’t cooperating.  Surprise rain/snow/wind storm Tuesday & strong winds today.  Noisy neighbor interrupted sleep this morning.  No gas in the tank. Scaled to five 1k rows with 1 minute recovery.  5:09/4:52/5:03/4:56/4:55

54 YOM 5’6”221

Scaled
30 min Run

4000 meters 30:02 min

28:51 Rx 

19:19

Run 5km
32:28

23:05 rx

Khan academy is like the main site of education. I hope it continues to get some of the best minds and expand to be a continually improving educational resource. My only complaint is I wish they had more subjects. But that’s not really a complaint as much as looking forward to the future.

57 / 167

6k row instead of run (hip replacement)

25:24

23:59 on a treadmill - 1% incline

Did 24:01 for the run, then 3rds of 15 lung curls, 15 pull ups, 30 push-ups, 50 squats 

21:18

28:07 with a 0.5 incline (PR)

26:03 rx’d 

22:57 on treadmill (pr)
Compare to was 23:07

5.45 km in 30minutes . Start of season for me and a normal run 15 mins out and 15mins back wherever I am in the world 

24:50

M 27
bodyweight:76kg
24min40sec

19:05 5k row

26:15. First run back from shoulder surgery. Felt great to be able to stretch the legs. 

5k run
27:07

Last 5k was 11/22/18
28:57

26:51 Rx
Other than annual Murph, first time running more than 400s and 800s in wods so I’ll take it

5k
26:13

Treadmill 5K
26:08

5000m in 31:08
Went for total of 42:38/4.15Miles

Rx 5K run in 30:50.

29:27

39:25

Rx'd, no timer

15km Assault Bike
29:24

M 58
29:58 too slow, fat and old

27 min (2 min faster this time)

27:50 rx

:23 slower than last time

30:35. Boy, I’m out of shape!

25:41
Caught in a hailstorm last mile or so.  Really ready for spring. 

24:25

25:07

30:00. 

23:25 min

31:38 

24:07

Today's WOD was right on time! Transitioning back to speed after training for a half marathon.

190214: 25:55
190312: 25:32

I ran an almost identical route today. I looked back to analyze the difference, and concluded that I went out too hard on the February run. This morning went at race pace for miles 1 and 3 while turning it up in the middle.

5k run treadmill time 27:01

23:13

2.8 miles in 23:38

190131:  23:31

While I don't love running anymore, am glad HQ is programming running more frequently.  It is among the most functional of workouts.

24:25

25:22 total time (4:55/km avg) over 5.16km, according to MapMyRun.

190214:
24:17 (27sec PR)

Today:
28:32 (+4:15)

My lower back was burning so bad it made it hard to breath and move my legs. It felt like I was trying to move my body through mud. Terribly upset with my time and might try to re-do it.

23 min!

Globo Scale:  Run 5k.   Treadmill run 5k with slight incline if no where to run outside or on a track.   Row 5k or assault bike 300 cals is acceptable if pavement and/or a treadmill is not accessible or for scaling purposes due to injury. 

Being that this workout has been programmed on a somewhat frequent basis over the last couple of months, I will be able to establish some time or distance goals with my athletes. This goal-setting approach can help motivate athletes to come to the gym, as this type of workout is known for having low attendance. I will also utilize this as an opportunity to educate my clients on the benefit of this type of workout and promote an environment that builds camaraderie. I often feel like the days that the athletes skip, are also the days in which coaches are the least motivated to coach. So, I will show up to my class fired up to coach.
Here are some thoughts on running this workout in a group class as well as scaling:
I will encourage most athletes to complete the entire distance, which can be achieved by mixing running and walking, as needed. Newer athletes, or athletes that have little exposure to moderate distance running, will most likely need to utilize the run/walk combination. I will have most athletes, that have completed the full distance, attempt a new personal best today. 
For very new or de-conditioned athletes, reducing the distance per the individual’s capacity will be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many of these athletes. I can also have athletes run for a set time. For example, run/walk at a moderate pace for 15-20 minutes. Another option that I can use is to have athletes run/walk in one direction away from the gym for 10-15 minutes and then attempt to run/walk back to the gym in the same time, or less. 
If I have any injured athletes, I will attempt to preserve the long-duration, monostructural-only stimulus. For an athlete with a lower body injury, a potential substitution could be an arms-only or single-leg row at a reduced distanced. A ski erg could be another option, if the equipment is available. For an athlete with an upper-body injury, attempting the run could still be possible. If this is not an option, biking for 10,000-15,000 meters can be a suitable alternative.

Champions Club Scaling Notes

STIMULUS:
I think someone is trying to tell us something about something. My comfort zone, both for coaching and as an athlete, is in that 12-15 minute time domain; it’s not the all-out sprint that is Helen, and it’s not the Just Kill Me Already that is Eva. But somewhere after my comfort zone comes workouts like this. Usually in that 20-26 minute time frame for most athletes, this pushes us just past the Cindy time-cap that our body and mind are not used. The other thing we are not always used to is the volume for one specific exercise at this time domain.
In high school and college I used to skip the 5k run any time it came up and instead do a specific basketball workout that acted as my test. In 2009 or 2010 (I think) I actually ran the 5k for the first time in my life and, while my time was pretty good, I was completely surprised by how different it feels than running a mile. I know it sounds stupid, but it never occurred to me until that point.
So for today, see what it feels like to run for 20+ minutes straight. Try to preserve the distance if at all possible.

GROUP:
With that being said, a 5k run is not right for every group. I don’t think the timing is right for us to do this because I’m picky on running form as well, and I don’t think we’d be able to keep close to Pose for that long. If this was a test then we’d just go for it. But since I think this is a training tool, we’ll probably do the same AMRAP we did last time: running jump ropes, lunges, and l-sits. Except it appears to be nice enough to run, so maybe a 200m run instead of jump rope. The technique emphasis will probably be on not being able to see your feet while running. Keeping your head straight, if you look down with your eyes and see your feet, then you’re over striding. That would be the first thing we’ll try to get rid of this spring, then work on the rest another time.

WARMUP:
Running jump rope — pose position and forces pulling to happen on time
Pistol — prep landing position
Hollow rock — we tend to overextend when we run, and rock instead of hold because it’s harder to control our midline in a run than in, say, a thruster
Kipping pull-up — to keep them fresh, and to prep the hips for extension (keep feet together)
Then Pose drills

KEY MATCHUP: your desire to do this one vs. skipping it altogether

SCALING THIS WELL WILL CAUSE ME TO: feel my calves and feet burn more than my hips and knees

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. If it was a test then more, but as a training tool other things will be emphasized

GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Tough, but lots of CrossFitters tend to have weak spots in long-duration runs. Actually, the fact that we call a 5k a long-duration run kind of proves that point.