CFWUx1
25:05(?) run

CFWUx1
Run 25:05(?)

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SLIPS completed. 

25:44 Rx'd (Run). 

Row 5k, 21:47.8.  not my best or worst.  hard to keep moving today

110/120/130/140/145/147.5kg

did SLIPS, and then subbed 50 BPUs

6:52

Sub 5*4m AMRAP (no breaks). 50du, 20each: 20kg sdlhp, 9kg wall ball, 20kg KB swing, lunge. Not feeling it today. Stopped after 2R.

Previously 17:20 row. Finally used a rowing m/c in hotel on holiday.

Before that: Sub 5*4m AMRAP (no breaks). 50du, 20each: 20kg sdlhp, 9kg wall ball, 20kg KB swing, lunge. R.130,126,114,100,98 (568).

3.37 
30:35

Four round warmup:

:20 front scale L/R
:20 back scale each L\R
:20 L sit hold on floor
:40 rest
:60 free handstand attempts 
:60 sad pancake stretch 

27:12 5k run. Started too fast again. 5m/km Couldn’t seem to slow down at first but I finished at 5:28/km. 

Row
19:31.6

30'11'' - not flat at all ...

27:00 flat. Need to start running consistently again!

5K Run-21:33. Not a PR, but about an average time for me

5k run
24:29

21:40RX

Skipped the warmup 
26:39

5K Run: 24:30
1 sec faster than last time.  I'll take it considering coming back from 10 day vacation.

27:38 5k run
M / 40y / 176cm / 74kg

5km Row = 21:41

20:02

24:58 run

Row 5k - 20:59

Row- 19:43.3 - PR

5k-2k remaining: kept 1:58-2:00 pace
2k-1k: ~2:02 pace
1k-0: 1:55-1:58

First dumbell WOD from 0515, result there.
Then run 5K: 24:58

Row 23.43 😀

8 mins of scales, planks, foam rolling then 2k row: 7:49.5

35:06 
Last time was 190411 37:03 

Run 5k

26:04

Run 5k, 22:10.

Ran 26:05

Row
21:47

5k run 23:25
PR I believe
7:30ish avg. mile

28:52
Wore 20 lb vest

2500 m row 10:15

33:06 5k run
No stops!

19:39 on the row (1:28 PR)

Row 21:36

23:32 row 

SLIPS completed 
First time doing a 5k row 19:36

27:55 Rx run

160cal, 15:01, assault bike

Row 5k 20:30 (compare to 20:31)

Jackie row 5k 24:30

drink too much water and tested five minutes after row and Jogged a slow mile 1.62km in 11:38

extra stretching Hamstrings 3mins each of the rest SLIPS Row 5k 22:19 

M/44/6'2"/185#

From @smashwerx animal version
40 min alt EMOM so 10 rds total
12 cal AB
12 cal row
12 burpees
1 min rest
Maintained 12 throughout will increase to 13 next time 

Newbie
Row 5km - 25:14 

Newbie
Row 5km - 25:14 

SLIPS are great!
Row - 20:20

Row 5km 17:30 minutes
5min rest
Run 5km 24:34 minutes

Tabata Sprints
25 mins bike 
Tabata Sprints

:30 Front Scale Right 
:30 Back Scale Left 
:30 Front Scale Right 
:30 Back Scale Left 
5 x EMOM :20 L Sit 
5 x EMOM x 3 Headstand Straddle Press
5 x EMOM :30 High Plank to Low Plank 
:60 Gastrocnemius Stretch Right/Left  
:60 Soles Stretch Right/Left 

5k Run 🏃🏻 28:27

20 minutes of planks, knees to elbows, stretching.

Row 1,000 meters - 3:29.5 - 3.5 second PR

Ran a 5k today with my fellow Airmen. Didn't really worry about time, just made sure everyone finished.

Run 5k. 27:30. Slowest ever 5k, BUT first time running farther than 1.5 miles without stopping in months 

What does scales mean?

✅
19:01 row

190411: 19:06 row
190331: 19:05 row

Ran 5k:
5.07km in 24:57
Way too slow.
SLIPS were a great warm-up again, but I felt them slowing me down on the running, especially the Scales. On the other hand, no hip or other joint pain. For L-sits, I alternated with some chair-sits, for longer holds and less rest time. For inversions, I worked on strict+slow HSPUs.

Run 5K. 

21.26

10k in 40:31

M/48/193cm/94kg

2.5 miles, 21:50.  I keep getting slower, it seems.

21:38 

54 YOM 5’6” 213

Rx’d

5000 M Row 

23:33 PR

21:22
PR by 1:45

rx SLIPS
then, from Feb 29th, 2012
25 strict hspu
50 strict knee to tricep
800m run
75 push press 75#
150 du
29:07
into 
1000m row @ 4:30
rest 3 min
500m row @ 1:98--If it's not a pr, it's very close
m/49/175

12 min stretching hips, ankles, shoulders.
1,000m row 4:23
0:30 sec rest 
7 min AMRAP: 6 pull-ups, 5 burpees, 4 hang power cleans 75#, 3 thrusters 75#. Completed 5 rounds Rx. 
0:30 sec rest 
1,000m row 4:19.
Rest 5:00 min
2 min L-sits accumulated.
Combination of main site and CF Linchpin.

5k Run: 24:11 (3 sec PR!)

These 5k runs are really hard for me, that’s why I keep picking them over the row. I don’t know what I did different today vs other days, but I felt good and I knew I was going faster than most days. Totally puked at the finish though.

A rough morning.  Row: 20:41

slips: done
row: 19:22

Intended Stimulus
.
Last time we did this workout (190501) this was our mantra: find the struggle, enjoy the struggle. If you rowed then, let's run today, and viceversa. However, let's keep the same attitude that we had that day. Let's go after this with grit and ambition. Don't go in with a pace or a time in mind, rather go in ready to put yourself in that uncomfortable threshold zone. Right in the border of "I got this", and "Oh fuck I don't know if I can handle this for too much longer!" If that zone is in PR territory today, great! If it is not, equally great. What matters is that we ride that struggle wave. LET'S GIVE IT HELL!


For athletes new to running/rowing or not used to longer distances run/row as far as possible in 25 minutes. 

For the warm-up work, I will athletes focus primarily on scale practice mixed with some stretching and warm-up drills for the rowing or running. This plan should help to maximize efficiency, in a group-class setting, as well as focusing on some parts of the body that were not overly taxed from yesterday’s handstand work. The stretching will involve movements to recover from yesterdays workout, as well as movements to prepare for today’s workout. Consider the following template:
2 rounds of
3:00 Scale practice
3:00 Stretching (coaches choice: dynamic or static)
3:00 Run or row prep

If looking to include the entire SLIPS series, consider the following:
4 Rounds
1:00 Scale practice
1:00 L-sit practice
1:00 Inversion practice
1:00 Planks
1:00 Stretching

or simple perform 4:00 of each movement. 

This 5,000m run or row option was last programmed on 5/1. These efforts have been programmed consistently for the last 3 months, which should be helpful when figuring out paces and times to shoot for. 
Here are some thoughts on potential scaling:
Row/Run: I will encourage most athletes to complete the entire distance today. Newer athletes, or athletes that have little exposure to moderate distance running or rowing, will most likely have to scale. On the row, athletes can break the 5k up into smaller chunks and take small breaks to complete the distance. For the run, athletes can do a mix of running and walking to achieve the full distance. 
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. Due to the consistency of these efforts being programmed, I will be able to progress athletes to achieve further distances or faster times.
I can also have athletes row or run for a set time. For example, row or run 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, or less, time. 

Champions Club Scaling Notes

RANT: 
I keep telling myself that I’m going to do a 5k with the group. I did it once before, maybe twice, I can’t remember. But every time it comes up I default to some kind of modification; lately it’s been that 20-minute workout with 200m run, 30 lunges, 15-sec. L-sit. The reason is because of the crowd we have: teenagers, middle schoolers, and parents. We have so much work to do on technique for every movement (running included) that I think time would be better spent splitting it up like we do. If it was pure fitness, I would do the 5k. If it was a one-on-one session with an athlete with good form, I’d give them the option (and I do for some of our people anyway). But I just know the form is going to break down around the 2 mile mark, the cadence will get slower, and I’ll just get annoyed. Plus I’m not a fan of sending kids off for running without being able to watch them.
I also only have done this once since I started CrossFit in late 2005. Any time this would come up (except once in 2010 I think) I would do Cindy on the basketball court: AMRAP in 20 minutes of: 5 made 3s, 10 made elbow curl shots, 15 made and-1 lay-ups. Much more fun to me than running alone.
With that being said, this really is a great workout as written and as much as I don’t like it, I think it’s important that it comes up as often as it has been. We’ve always seen the best transition into CrossFit coming from people with endurance backgrounds.

Check two 5ks ago for scaling notes.

Can someone explain SLIPS to me? Google isn’t helping...

Globo scale: As rxed.  Track, outside, or treadmill with slight incline. Sub 300 cal assault bike/echo bike if no rower or area to run is available.

안양공식인증지부 크로스핏힘
190512 일 과천마라톤대회 5km 19:53
170514 일 과천마라톤대회 5km 21:05
강경택 45세/180cm/90kg
함께 달린 사람들
현진 상은 영무 효석 지훈 지민 경택
힘내라힘!!!