2700m Rx'd

SLIPS completed. 

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211112/
For 20 minutes:
Run 400 m
Rest precisely the same amount of time as the previous run
Practice SLIPS for 30 minutes.
Post distance to comments./
2분33초-2분28초-2분35초-2분40초/
금요일 저녁와드

CFWUx1
1:42 1:42 1:44 1:44 1:45 1:45

5R of 2 minutes work and 2 minutes rest subbing: sdlhp@20kg 40, burpees 25, double unders 120, 7kg db thrusters 45, ball cleans/burpees 26. Plus 15 minutes of Acevedo's dynamic SLIPS in 30s intervals with no breaks. 10 minutes before and 5 minutes after WOD.

3k

2400m in 18:46 
1:40
1:41
1:42
1:47
1:45
1:36 

Then Bryan’s slips suggestion with pancake instead of band shoulder distraction. 

7x 400 + ~150m = 2950m

2400 m, 18:25

m/43/173lbs

Did 5 rounds (1:52 repeats)

2800m

2,520-ish meters Rx

2800m (1:22, 1:22, 1:28, 1:29, 1:34, 1:29, 1:33)
+ SLIPS

5 X 2 min run, 2 min rest
.25 miles on treadmill for each run @ 1.5 incline

Love this recipe and I substituted with Yellow Bell Peppers instead!  Thank you.

1550 m

6 rounds + 290 meters at 20 min time cap.
Completed 191116 after first completing 191115 workout and resting 12 minutes.

2400 m 

Completed 191115
Followed Juan Acevedo’s Option 1 of 300m repeats at 1:1 rest ratio
1:46
1:41
1:36
1:33
1:34
1:33
Last lap was shy of 300 at 20min cap
Then
8 sets each of Max Front Scale & Back Scale, HS holds facing the wall then lower body stretches.

M/35/5'10"/190

1:33-1:33-1:34-1:38-1:43-1:48-100m (2,500m total)

Legs gave out towards the end more than the lungs. I'm pretty happy with this considering I'm a terrible runner (in my own estimation).

2400 m run

58 / 172

runs on elliptical

1.5 miles (6 runs) with :45 left in the 20 minutes

6 rounds, 20 min finished about25 seconds before start of round 7. 
1:38,1:39,1:40,1:42,1:44,1:41

6 rounds on assault runner
1:48-1:48-1:44-1:44-1:41-1:41

practiced lsit/handstand hold/hip stretches

1:58
1:52
1:47
1:39
1:32
1:33

Completed SLIPS 

2 min row, 2 min rest.  In meters, 495/489/504/501/495

For 20 min: 2800m (7rds) 
400 m Row
2997 m total 

I did this as 2:00 on, 2:00 slow recovery.

Warmup, 1mile

Rd 1: .24mi
Rd 2: .22mi
Rd 3: .23mi
Rd 4: .23 mi
Rd 5: .22 mi

2.00mi cool down at talking pace

The distances were closer to 400m than I expected. It was cold (shorts, l/s shirt @ 40). I was fasted, and the terrain is relatively flat. 

Had to do this on a treadmill, which was a nightmare to time.

Total- 9 rounds 

1.5 miles...2400 m

8 laps

last repeat ended 18:55

Rx’d 
2350 meters 

3200 meters RX

1830 m

5 Rds (2,000m)

M/45/6'2"/180#

Sub'd 27 cals on Assault bike
1:25/1:24/1:27/1:35/1:35/1:34/1:34 

6 rounds plus 50m.  done at work on a Zero Runner.  SLIPS later tonight.

3,200 m
30min SLIPS ✔

8 rounds - Rx
1:18-1:19-1:19-1:19-1:19-1:18-1:18-1:14

Then, (each side if applicable) (attempts count)  
8 minutes of: 5 Back to Front Scales, 5 Handstand Pirouettes, 10s L-sit hold
8 minutes of: 5 Counter-lateral arm/leg raise from plank, 5 Hanging straight leg raises, 10s handstand hold
8 minutes of: 5 Front to Back Scales, 10ft Handstand walk, 20s side plank
3 minutes foam roll - 1 minute laying banded hamstring stretch - 1 minute seated pike stretch

1:52
1:51
1:49
1:47
1:46
Thrilled to be able to maintain the pace across 5 rounds, within the 20 min time cap.

6 laps (2400m)

Interesting read....

2800 Meters
       Or
1.74 Miles

Assault runner 🤢
5 rounds + 175 metres . 
1:54-1:50-1:51-1:50-1:50. Then worked on freestanding handstand .

I actually love this running workout. There are 2 approaches to take: 
Option 1) Run the first one at a near-max pace and then hang on as best as possible for the remaining sets. It's fun to watch people explode and regret this decision almost immediately. You might not get the best overall score with this approach, but is does build character! 
Option 2) Keep the first effort at about 80-85% and try to repeat that effort on every set. This is still tough!
To help chip away at some of the SLIPS time, consider throwing some of these elements into your warm-up and during the rest intervals of you runs. For example, if you need to rest for 2-minutes you can spend some of that time practicing handstands, etc. 
As for scaling, all of your athletes can do this workout as prescribed if you want them to and they can even use a combination of running and walking. With that being said, if someone is running consistent efforts over 2:30, it might be advisable to cut the distances down to 200-300m.

5 rds + 102m Assault AirRunner

1:45
1:55
1:56
2:03
2:01

SLIPS: I can almost to a bent/bent/bent press to handstand, I’m absolutely thrilled!

5 x (2:00 run + 2:00 rest) on treadmill 
distance = 0.18 + 0.20 + 0.20 + 0.22 + 0.23 = 1.03 miles
average speed = 6.2 mph
max speed = 6.6 mph

Champions Club Scaling Notes

RANT
Any time you see a rest time last as long as the work time, you know the work time is not meant to be an all-out effort. Actually, I take that back. CrossFit has kind of blurred that line by mixing movements and such. It's evil, actually. But for today's workout, it would be impossible to do a 400m sprint as fast as possible, then expect to do the same thing after only 1 minute of rest. This 1:1 ratio means we want to go as fast as possible without deviating more than 3-5 seconds off your time. It's a good experiment for us.

I SHOULD TRY THIS AS RX'D IF: You don't live in Michigan, or any other place that had 8 inches of snow, saw about 1/3 of it melt, then immediately freeze over like that dumb Nicholas Cage movie. Or Dennis Quaid. They're the same person.

FIRST TIME WITH CROSSFIT VERSION: as is. Might not be ideal but you'll figure some stuff out. Maybe up the time cap if needed.

GROUP VERSION: wait until it gets above freezing and do it. Seriously, giant sheets of ice in the parking lot.

INJURY VERSION:
Themes - endurance, one movement, mono structural, unilateral loading, locomotion, rest, SLIPS. Pick two movements you can do at reps that you would never have to break up. Same format at listed: do the set of both movements, rest as long as it takes to do them. 20 minutes

WARMUP
Pose drills and SLIPS

GENERAL FEAR LEVEL: running workouts like this really depend on how good of a runner you are. This could be anywhere from a 5 to a 9.5.

Globo Scale:   If running is not feasible due to weather or space, sub in 20 minutes, row 500m, rest the same time it took you to do the previous 500m.   You can also do 27 calories assault bike or echo bike, and rest the same time on the 20 min clock.  If using a treadmill, use a slight incline.    If you do not have any of this equipment and you are restricted to indoors, sub in alternating max burpees in 2 minutes, rest 2 minutes, then max double or single unders, or tuck jumps, for 2 minutes, rest 2 minutes, 5 rounds.    Slips information is in earlier posts.  As always, you can sub a yoga session, ROMWOD, or MWOD session for stretching today. 

This is an interesting one in terms of how the math breaks down for the rounds, so here's my contribution to the Crossfit community:
Desired # of rounds/Fastest 400 pace/Slowest 400 pace
10/60/63
9/64/70
8/71/80
7/81/92
6/93/109
5/120+
All times are in seconds. Desired number of rounds corresponds to how many 400s you can run in the 20 mins, not how many full run/rest cycles you get.

Warm up for 191114:
GENERAL WARM-UP

400-m jog at a light pace

2 rounds of:
15 glute bridges
10 air squats
10 standing figure-4 stretch
10 inchworms with no push-up
10 standing leg swings

SPECIFIC WARM-UP

2 sets of a 25-m carioca run (both directions)
25-m high knees + 25-m jog
25-m butt-kickers + 25-m jog

3 sets of: 50-m run, increasing pace each set.
*Rest 1:00 between sets.

SLIPS

Scales
EMOM 12 minutes
Minutes 1-6: Front scale, 15-sec per side
Minutes 7-12: Back scale, 15-sec per side

Stretching
EMOM 18 minutes (3 sets)
Minutes 1 & 2: Pigeon (right side, left side)
Minutes 3 & 4: Couch (right side, left side)
Minutes 5 & 6: Banded shoulder distraction (right side, left side)

INTENDED STIMULUS
.
Oh yes, learning day! If you did 20.5 last week, one of the aspects tested was how well do you know yourself, and how smart can you be? Today's workout is an excellent opportunity to train and practice that. Approach this workout as if it were "for distance." Maximizing your distance here will make you super smart about your pace. Design a flexible plan and go for it. No matter what happens, you will learn a lot about your capacity. If 400 meters is a long distance for you, then modify to something you can get done under two minutes each round. Have fun and LEARN!


OPTION 1
For 20 minutes:
Run 300 meters
Rest precisely the time of the previous run

OPTION 2
For total distance:
5 sets
Run for 2:00
Rest for 2:00


SLIPS
For 20 minutes with no break between holds, perform the following on each station.

15% of your max for 191024
rest 5-10 seconds
15% of your max for 191024

▶ Front Scale hold on each leg. (Priority is front leg straight at constant height)
▶ Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height)
▶ L-Sit/Tuck hold (Priority is arms fully extended and shoulders down)
▶ Handstand hold (Use the lowest level of assistance possible while maintaining a neutral spine)
Max Gymnastics Plank (Priority is Hollow Body Position with shoulder blades protracted -a.k.a. separate those blades hard)
Stretch as needed.