CFWUx1 
24:30 run
6 min planks

FOR TIME
1400m Run (20x 70m Field)
2x 30/30” Side Plank 
1050m Run (15x 70m Side to side Field)
2x 30/30” Front and Back Plank
700m Run (10x 70m)
30/30” Side Plank 
350m Run
30/30” Front and Back Plank 
14’

26:02 Rx'd

Lifetime PR: 23:15

25:10, then did planks

This time: 32 mins for 5km. Slowest 5km run ever but at least my knee held up. First time running in over 6 months.
 
Last time sub sure to knee injury: 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").

2.61 miles 22:00

30:25 + Planks

19:30.36 run

25:44 total

27:58 5k run on gravel/dirt. Some stomach upset throughout this one. Felt low on energy as well despite fueling the way I normally do and waiting long enough before starting. Did the planks with :10 rest between each :30 and took an extra :30 rest before starting round 3. 

22:02

32:38

26:33

22:52.
Completed planks.

completed 2019-07-12
Hilly 5km
26:26

31:00

30:50 for 5k run with uphills and downhills
M / 40y / 176cm / 72kg

24:09 rx’d

Went for a 3k run (16:00) instead of 5k (not a regular runner) 
Planks RX in 06:00 

Good morning dear all Crossfiters

Follow my time:

Run 5,000 meters 33:29
3 Rounds of (no interval/rest): it takes 6minutes.
30-second left-side plank
30-second reverse plank
30-second right-side plank
30-second front plank

Again not bad for restarting again, huh?!

You all have a great day and training!

Male 42 
94Kg
5k 22,45

how about for the rest of the year, program Fran  or Grace with the same frequency as the 5km metcon?

As rx’d for completion. 10s rest between plank variations. Can shorten rest next time. 

22:08 Rx’d. Definitely slower than my average. Legs are exhausted and hard time finding my rythm

28:37 

21:18 treadmill ✅

190606 - 21:50 treadmill 
190214 - 21:42 treadmill 

M/31/5'9/180

5K Run: 26:30 (~2mins slower than a couple months ago)

34/5'9"/140 
Rx: 35 mins
5k: 33 mins
Plank work: 2 mins

Morning wod 24:36

Row 5k (knee) = 26:23
Skipped the reverse plank (back) and did others off elbows (wrist).
Yup, I’m a train wreck.  Lol!

5k row 22:36

Getting back into crossfit after a few months hiatus. 38:52 for run. Not thrilled with that time but now I have a goal to work on :)

27:40

4800 instead of 5000

Sub 20km bike for run. (bad knee)
1 hr 3min

22:38 on treadmill w/ 1% incline.
Compare to was 22:17.
Completed plank work.

Outdoors 29min 20 sec  and plank holds  Rx 

28:26 Rx 

5k row. 18:40. My knees don’t like long runs. 

Planks done in 7:23 

22:20. Just arrived to El Paso from Savannah, GA. Gotta get used to that ELEVATION! Felt good though, sweating buckets during the planks. Haven’t done too many reverse planks, may need to incorporate those into cooldowns.

Go Dawgs and God Bless!

38/5’10”/220
40:22

43/6'3"/200
5k on treadmill:  24:47
Plank work

Couldn’t get out of the house alone long enough to do this today, but will try tomorrow. 

Subbed : 60mins on the bike to punish myself for not running. (The seat is torture after 10mins 😂) 
Planks ✅

5k = 33.05min (hilly bóithrí­n 😅)
3 rounds of planks
Great workout 👍👍

30'10' all included this morning with my platoon.

25:32 RX

PR 5k. 25:11 even better than when I ran CC in High school 24yrs ago. Was 140# and non muscular then. 170# and Athletic build now. Also, I’m only 5’ 8”

5km in 24:56
(total 5.33km in 26:36)

Slow progress through the pouring rain.

5k- 24:45

Planks 
2 rounds unbroken, 1 min rest, 3rd round

Rx 26:34 

I did not sleep properly my sleeping hours.
ascent: 1.12 km

 I do all the plank unbroken 

Ran my last 5k May 1st in 23:40. Just started doing CrossFit mid June and 5k time today was 21:50.

Squat 3í—5@240
5k@24:45

3.3 mile run
27:36

Then planks

190604:  28:51

34:30 for 3.4 miles (1 rd of planks)

25:15
Didn't have time for the planks so I'll do those tonight.

32 mins for 5k 
Total time 43mins 

Male 32 74kgs
5k 20:56
Planks rx’d - sweating buckets 

25:58 Rx

Running is already a weakness, then adding only 4 hours of sleep and heavy rain made it even harder.

During the planks sweat seemed to explode out of me. It was slippery and hard to hold still. Anyone else notice a higher rate of sweet during the planks?

안양공식인증지부 크로스핏힘
25:50 (학의천) 강경택 45세/180cm/90kg

m38 78kg
Ran 5k in 23:31 on the treadmill at random level 2 incline
then completed 10k in 49:10.
Plank as rxed. 

32 min, Rx

Champions Club Scaling Notes:

RANT:
Check back a few for scaling notes on the 5k. The plank part is interesting, though, because usually it would say practice SLIPS for 15 minutes after instead of giving a specific prescription. Here's my experience: planks are way harder than I remember them being. I am trying to keep my head back, shoulders externally rotated, abs braced, and suck in below my belly button... and don't move one centimeter. This is really hard and gives me a lot of feedback (time under tension) of where my spine is.I haven't progressed to any of the other plank variations yet, so I might have to try it. All I know is I have only done them in the middle of a workout, and not after running an entire 5k. So I see this as how well can I control my spine after my entire body is sore and I'm breathing heavy after a 5k run?

That will be the test.

21:20 (100kg 45 years old)

INTENDED STIMULUS
.
This is our JAM! A twenty/thirty minute intense workout with a very functional movement in it? We got this. This is what we do every day. If you hate running, change your tune. Hate something that is worth hating like a fly in your soup, and instead be challenged by running.  Accept the challenge. Our anatomies are designed to make us good runners, let's do this! Check this out. We have been running a lot during our workouts lately. If those runs don't feel so bad that's a good finding. Sure, it is because they are shorter, but it is also because there are rounds in them. A super common and productive strategy for endurance athletes is to break everything into small chunks, a.k.a. rounds. Today approach this run as 5 rounder. Pace it just like you would do with a five rounder, if you need a 15 second walk between rounds, do it. This might actually give you better results. But think about this, if you want to stop or slow down on round 2, tell yourself: "not right now, I'll quit on the next round". Get those five rounds done!  
On the planks the task will not be all that different. Find awesome shapes and apply what you have learned on the run: quit later!


OPTION 1
Run as far as possible in 25 minutes


Then, 3 rounds of:
30-second left-side plank on elbows
30-second table hold
30-second right-side plank  on elbows
30-second front plank


OPTION 2
Run as far as possible in 20 minutes


Then, 3 rounds of:
20-second left-side plank on elbows
20-second table hold
20-second right-side plank  on elbows
20-second front plank

Warm-up for 190708:
GENERAL WARM-UP

Run 400 meters

Dynamic stretches
20 lunges
20/20 leg swings
20/20 lateral leg swings
20 Spiderman lunges
20/20 ankle circles
20 arm circles

SPECIFIC WARM-UP

Complete each drill for 20 meters:
- A-skips
- Side skips (both directions)
- High knees

Perform 3 sets of 50 meter runs, each set at a harder effort.

Globo Scale:  As Rxed.  Can be done on a track, outside, or treadmill with slight incline.  If running is impossible sub a 6k row or 300 calorie assault/echo bike (350 cal Aerodyne or 12k C2 bike).