Tuesday

220802

Workout of the Day

39

Run 5,000 meters

Post time to comments.
Compare to 210325.

Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in approximately 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog for 20 minutes

Workout Tips

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Comments on 220802

39 Comments

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Doug Brubacher
January 2nd, 2025 at 10:08 pm
Commented on: 220802
CFWUx2 
26:00 treadmill 
@Mom's
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Christopher Parker
August 20th, 2023 at 12:39 pm
Commented on: 220802
23:07 RX

M/5’9”/195#
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Troy Bruun
August 5th, 2023 at 4:09 am
Commented on: 220802
22:30 5k
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Sebastian Wieczorek
April 10th, 2023 at 9:56 am
Commented on: 220802
3 km run
14:13
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David Bloms
April 1st, 2023 at 7:13 am
Commented on: 220802
5000 m is too much for me as a beginner, start by running 1500 m with a time giving !
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Clint Michael
January 8th, 2023 at 10:21 pm
Commented on: 220802
25:58
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Charles Dube
December 9th, 2022 at 11:13 am
Commented on: 220802
Charlie pt Male 
30.01 mins 
Speed at 10km/m all the way 
Great program as always
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Leonel Manzilla
October 28th, 2022 at 1:16 am
Commented on: 220802
26:36 male 175cm24y
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Nate Gordon
October 22nd, 2022 at 6:48 pm
Commented on: 220802
25:59 same course
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Nate Gordon
September 25th, 2022 at 7:07 pm
Commented on: 220802
26:49
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Morgan Greene
August 29th, 2022 at 8:09 pm
Commented on: 220802
25:09
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Jeff Chalfant
August 23rd, 2022 at 9:24 pm
Commented on: 220802
Didn’t do the 5k but ran/walked 45 minutes: 4.26 miles-only nasal breathing after about 20m. Running at 9-10.5mph for about 20 seconds EMOM. Walking fast otherwise except one minute when I stopped to take some tape off my bunion foot.
(edited)
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Jeffrey Howard
August 20th, 2022 at 9:58 pm
Commented on: 220802
M/26/5'8"/165lb
CrossFit AFK

22:53 - Rx (Holt Ram Trail, very sore from yesterday)

Lesson Plan
Hinshaw Warm-up
Then,
5k run
Then, calf stretchs
(edited)
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Sam Meixell
August 16th, 2022 at 8:59 pm
Commented on: 220802
43:53
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Artie Di
August 16th, 2022 at 4:45 pm
Commented on: 220802
male 54yr 162lbs   33:14  note: I stopped half way and rested. I have a torn meniscus surgery soon
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Giuseppe Petrillo
August 6th, 2022 at 9:25 am
Commented on: 220802
26:17
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Fabian Delaflor
August 4th, 2022 at 9:48 pm
Commented on: 220802
2.4 miles in 25 minutes
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Alexandre Beaulieu
August 4th, 2022 at 4:03 pm
Commented on: 220802
23:55
M/35/197
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Coastie Nick
August 3rd, 2022 at 9:18 pm
Commented on: 220802
Rx’d:  23:28

210325:   23:53

PR:  22:58
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Shawn Hakimi
August 3rd, 2022 at 5:08 pm
Commented on: 220802
23:27 Rx'd

PR is 23:15, so close.

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Luis Oliveira
August 3rd, 2022 at 2:51 pm
Commented on: 220802
21:40
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Christian Simpson
August 3rd, 2022 at 1:31 pm
Commented on: 220802
Today: 27:17 (just fat now honestly)
3/25/21: 26:21
10/24/20: 27:47 (calf strain)
10/23/20: 27:05
9/22/20: 31:18 (just a bad day?)
4/6/20: 28:06
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James Gentile
August 3rd, 2022 at 10:19 am
Commented on: 220802
Completed 8/3 a.m. local trail. Looks like I went 4.6 km, turned around a hair early.

23:10.

Was shooting for a consistent 8 mph pace.
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Michael Arko
August 3rd, 2022 at 1:28 am
Commented on: 220802
29:50
Miserable, like 99% RH. And lead legs from GHDs yesterday.
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Sam K
August 2nd, 2022 at 10:58 pm
Commented on: 220802
Rx
Outside, 86F on somewhat hilly roads. Maybe ~150ft elevation gain.
26:30
M/30s/225lbs
Son(14):
34:00
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Chad Abresch
August 2nd, 2022 at 10:50 pm
Commented on: 220802
34:01
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Shane Azizi
August 2nd, 2022 at 10:12 pm
Commented on: 220802
27:08 Rx
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Thomas Legan
August 2nd, 2022 at 8:55 pm
Commented on: 220802
28:13 Rx 

M/38/197lbs
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Aleksander Roisli
August 2nd, 2022 at 8:11 pm
Commented on: 220802
24:35 RX long time no run 😅
(edited)
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Steve Day
August 2nd, 2022 at 7:32 pm
Commented on: 220802
23:33
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Bert Trabing
August 2nd, 2022 at 6:26 pm
Commented on: 220802
And skip day.. 

JK.. not really, but kinda. 

Did bleacher runs yesterday with bunch of burpee variation. So therefore, I'm going to justify that as credit for today =).
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Aaron Brumit
August 2nd, 2022 at 5:53 pm
Commented on: 220802
29:06 rx

compare to 31:51 rx
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Mike Andridge
August 2nd, 2022 at 4:21 pm
Commented on: 220802
30 min jog around campground and hilly country road
Pretty sure I didn't run 5k-but I had fun
m/52/175
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Charles Meyers
August 2nd, 2022 at 1:30 pm
Commented on: 220802
Beginner Option:
Jog for 20 minutes
2550 meters
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Amedeo Alessio Cerea
August 2nd, 2022 at 1:25 pm
Commented on: 220802
Rx
26:51
(edited)
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Jonathan Elmore
August 2nd, 2022 at 1:16 pm
Commented on: 220802
23:27
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Tom Cuff
August 2nd, 2022 at 11:39 am
Commented on: 220802
24:42. PR from 26-ish. Done on 300m track, did 17 2/3 laps. Pose work and breathing paid off- back felt great, breathed in every 2 steps and out hard on the 3rd. Probably the best a run has ever felt.
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Antonio Alves
August 2nd, 2022 at 10:38 am
Commented on: 220802
as rx'd: 22' 27''
--
Peace.
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Chris Sinagoga
August 2nd, 2022 at 12:41 am
Commented on: 220802
Champions Club Scaling Notes

RANT
Nothing to rant about.

WORKOUT THEMES
Single modality, monostructural. A test of aerobic capacity and stamina.

					SHORT		MEDIUM		LONG

LIGHT											x

MEDIUM

HEAVY

TECHNIQUE SCALE
Spend 45 minutes practicing Pose Running drills. Eventually work to doing 20ish meters of a drill immediately into a 200-400m run.

CONSISTENCY SCALE
AMRAP in 20 minutes of:
Run 200 meters
30 lunges
15-sec. L-sit

INTENSITY SCALE
Give yourself 45 minutes max to accumulate the fastest 5,000m of running you can. Divide work/rest however strategized.

MY STUFF
9 rounds + 100m of the consistency scale

GENERAL FEAR LEVEL: 7
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