Long circle post school.

CFWUx1 25:15

25:15 Rx'd, then did slips for same amount of time. 

26:25, and then did SLIPS

(PR is 25:25, but this was first time in a fasted state)

470r. 25 mins cut off. 50r each of: DU, SDLHP@20kg, walking lunge with 10kg each hand, split jumps, step to knee high box with 10kg each hand (6'1"). Much more leg work my usual sub. Thought I'd manage 4R. Haha. No running coz of knee.

27:00 3.11 miles

19:38.16

Well that sucked. 29:15 including a stop to use my inhaler at 2.35k. The asthma came back in the final km. but I pushed through to finish with about 1/2 lung capacity. 30m slips:
8m scales: 5x :15r/l front scale, :15 r/l back scale :05-:10 rest between
6m L sits: :13 hold from floor EMOM
5-6m handstand practice. Balance/posture
4m planks: 1/2 tabata Side plank L, then R
6 m pancake/straddle stretching

40/5’9”/188

26:54

34:49 Rx + SLIPS

Did on June 14th
AFAP in 25 mins
4200m

33:30 
1:30 break @ 2.5km 
30 sec break @ 3.75km

21:43

27:30

M/ 135 lbs/ 45 
I ran a 5K, plus more with my dog in the woods, on a great cross country ski course on Saturday early morning. I do this occasionally with my dog and it's just a lot of fun. Super mixed course of up and downs and all over the place. So much fun with the dog. It's her happy place.
About 27 minutes for the 5K and then just relaxed and ran some more and jogged, etc. in the woods with the pup to stay loose and give the dog some more time. Fun.
Later did a ton of yard work and felt a bit zapped after that but still fine and ready to play with the kids after that.

F/48/5'6"/145
29:10

Ran for 30 mins. 

Completed 2019-06-07
Moderately hilly outside run - 28:15

29:15 for 5K run. Completed 6/7/2019.

21:50 treadmill

190214 – 21:42 treadmill 

3.3 miles in 28:51

21:03. 14 seconds slower than my PR

Fran
65 lbs
21-15-9
6:24
Swim 1 km
31 min

23:51. A 2:45 PR! The first mile felt really good, but I didn’t think it was that good. I asked the coach if he paused the clock.

SLIP:

20’ EMOM
Alternating movements each minute except for stretching since I have my daily stretching routine afterwards.

i do in 24 min 24 seg. Also i do with 10 pound vest

26:50

34:00 . Focused on the technique rather than the speed. Almost all of the run i used midfoot-strike and bend the knees. probably go for 5 minutes of heelstrike :/ 

27:11 (56 second PR!)

22:17 pr 
Previous pr was 22:38
On treadmill 

19:39

9:55 out
9:43 back

27:05 on assault runner 

4 rounds (took 30-35mins)
3 front + back scales/sides (w/ ~0:05 hold on each rep)
3 slow descents from handstand using beam to support back/butt
1:00 box splits stretch 
0:15 lsit in dumbbells
Into 0:30 side plank/side
1:00 forward fold 

Did a trail run with a German Shepherd in tow. We had fun romping through the woods. It was much needed time in nature, disconnected for a while. 

25:48.   

M:6/190/51

3.17=30:15

Ran this morning, but no time to log it in.
28:51 for 3.3 miles

5K run: 28:54 (2 min and 26 sec PR!)
Up and around and down UNR campus) 

32:44

23:51.  Not a PR (26 seconds slower) but really pleased as this is my first 5K in a year and the longest run I've done since my 2nd was born 4 months ago!

Ran another 5k during my lunch break today.  Having flashbacks of my days as as fringe athlete.

25 min 4K and 25 min SLIPS

25:58 5K
25:58 SLIPS

28:02 Rx 

25:54

21:25 treadmill 

Challenged myself today with a pace I haven't had for a while. 
Time 22.40

Somebody please remind me what slips stands for again 

5k - treadmill @ 1% incline
22:39

Run 5K. 21:26

Exactly the same time as 5/14. Which is okay. Posterior chain still tired from Sunday’s workout. 

29:01 
Felt like I was in Slow motion today.

25:47 5k run today.  SLIPs for 5 min.  Anybody else having quads seize on scales and L-sits post-run?  Felt like they were gonna snap, they were so tight.

4k 25 mins

No time before work for slips maybe tonight but I have hockey so not likely

One of my worst 5ks this morning....27:43. I have been sick and hurting but trying to get back to form.
It wasn't glamorous but I did it.
30 minutes of SLIPS; more focus on inversions.

Straight-up 5k sounded a bit dull. So ran a trail through the rocky/hilly/gnarly forest preserve. Much more interesting and challenging, but required a slower pace.

Total run time / distance = 33:39 / 5.92km
Time at 5k mark was 28:25
Divided SLIPS into 5 segments of 5:40, total SLIP time 28:20.

24 minutos con 11 segundos
La próxima vez voy a correr en una pista atlí©tica, ya que donde vivo hay muchas subidas y bajadas, eso influyó un poco en el tiempo.

22:34

25:04 5k
25 min SLIPS notes:
10 rounds 10 sec hold, 20 sec rest L sit using parallettes

24:28 Rx

25min of SLIPS.

My very first post WOD post (did you get it). 

5k run on treadmill 0:33:07

안양공식인증지부 크로스핏힘
28:42 (Assault AirRunner)
Speed: 10.4KM/hr, Pace: 5:46

Intended Stimulus
.
There is a reason why the 5000m run is the most programmed workout by crossfit.com. It builds good athletes. You can always find intensity here. Any day you do this you can match your threshold psychological and physiological capacity for that day. Some days will be slower and some days will be faster. No matter what, you will always be able to find that struggle zone where your body wants to stop, and where you have to push through. This is a very valuable skill. Learning to stop negative internal voices has “tremendously positive implications for anything you ever want to do in your life.” (Glassman) Today let's practice that. When that negative voice comes to your head, smile! That is exactly what we are looking for. We want that negativity, so you can practice turning it into fitness! If you need a more detailed strategy check our post for 190411. 
Once done with your run, get back into the gym and start with some scales right away. If your hammies are not tired, then you know you need to check that running technique.  Then dive into the L-Sits and planks. Have you tried doing super-sets of them? They are fucking awesome! And also they suck! Stretch your calves today.


OPTION 1
Run as far as possible in 25 minutes


OPTION 2
Run as far as possible in 20 minutes

Ran a 5k today during my lunch break. Moderate pace.

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. I will encourage most athletes to complete the entire distance today. This 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 may be necessary. 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. 

Visit dotcomwarmups on instagram for detailed warm-ups:

GENERAL WARM-UP

400m run - light pace
15 glute bridges
10 air squats

Dynamic range-of-motion drills, 10 each exercise:
Standing hip capsule stretch
Standing single-leg hamstring stretch + deep forward lunge + upper-body stretch
Standing forward leg swings

2 sets of 25-m of carioca run

SPECIFIC WARM-UP
Run
25-m high knees + jog 25-m
25-m butt kickers + jog 25-m
50-m jog

3 rounds:
50-m run 
> First 2 rounds at WOD pace; last round faster than WOD pace.

25:42 RX
Took it nice and easy (have gotten 21:00 recently) to focus on form since we’ve been workin hard the last couple days.

Globo scale: run 5k.  Subs are row 5k or 300 calorie assault bike.  If using a treadmill use a slight incline.

Champions Club Scaling Notes

RANT: 
Jesus, Mary, and Joseph another 5k. Part of me says that coming off an all-arms/core For Quality workout means that this would be a good opportunity for a pr. Then another part of me scrolled down one workout before and saw a monstrosity of a triplet. As with everything, play it by feel and don’t be afraid to change plans in the middle of it. As far as technique, I think the focus should be to keep both knees bent at all times. If your front knee straightens out, then you are overstriding; this acts like a speed bump with every step you take. If your back knee straightens out then your cadence is too slow; the longer you spend on the ground, the closer you are getting to walking. I don’t care how fast you go, just keep the knees bent.

Check the Compare to for notes on the last one.