CFWUx1 100m 80% sprint
Maybe 4 reps < 16 secs, remaining 6 < 17 secs

15-15-15-15-15-16-15-15-15-17
16’07”

16-16-17-17-16-17-17-18-18-17
17'12"

Sub 10R of 30 seconds alternating activities (sdlhp@20kg, alt jumping lunges, burpees). Reps below:
18 sd
29 jump
15 sd
25 jump
16 sd
10 b
17 sd
27 jump
16 sd
11 b

16, 16, 16, 17, 17, 18, 18, 18, 18, 19

16:02.77 total for runs

Wrong day, but my gym closed and I had to find something with no equipment! Super approximate measurements: 100 long steps, timed with my watch...
First 5 were in the 12-13 seconds range, last 5 around 14-15 seconds

15.47
14.72
15.22
15.03
15.66
15.53
15.7
15.94
15.91
15.29
I’m front of house. One direction had a slight uphill start. Big cracks in the middle a had to jump over or run around. Total rest time 13:30. That was hard on the lungs and by the end it felt like I was trying to run against the wind. (15.94 WAS actually against the wind) 

OTL 

16.7,15.6,15,14.7,14.5,14.9,15.1,14.7,14.4,14.1

13’9 / 17’4 / 17’6 / 18’5 / 18’8 / 18’8 / 18’6 / 18’6 / 18’1 / 18’8
Rx
M / 40yo / 176cm / 72kg

Completed.   Only timed the 90 sec rest. 

100m Sprints: 14s, 13s, 12s, 13s, 13s, 13s, 12s, 14s, 13s, 13s

16.8, 16.2, 15.5, 15.5, 15.3, 15.6, 15.5,16.0, 16.3, 15.8 Rx 

In seconds 
19-18-17-16-17-17-17-17-17-16

done.  rd 3 fastest, rd 10 slowest.

Left hamstring tear during sprint 7
Need to extended rest time to 2:00 mins after 5 sprints

안양공식인증지부 크로스핏힘
20-20-20-21-22-22-22-22-22-22 (assault airrunner) 강경택 45세/180cm/90kg

17:23 Rx
80% still nursing hamstring injury

Think I held about 18 sec throughout for the distance that  I think is 100m. West side of driveway to west side of the 100m-ish driveway.

Using a watch with a timer would have been much better than trying to use my phone. Felt good!

18
17
16
17
17
17
17
17
18
16

0:13 - 0:15 - 0:15 - 0:17 - 0:15 - 0:16 - 0:16 - 0:17 - 0:16 - 0:16, 50m out and back.

Rx total-4:17
22, 22, 24, 22, 22, 24, 21, 36, 24, 23

On a 50-m circular track.
22 - 20 - 20 - 20 - 21 - 21 - 21 - 21 - 21 - 20
3:27 total sprint time

SLIPS completed.

Looks like my first post didn't make it through, so:

6 rounds
24-??-28-26-27-25

13.34, 13:53, 12:86, 13:33, 12:78, 13:67, 12:94, 14:06, 12:74, 13:62 (odds on a slight downslope/evens on an up)
+SLIPS

DL 3x5 (125,140,160)
10í—100M (17.3,17,17,17.3,17.5,17.5,17.7,18,17.7, 18.2) then SLIPS x 10 min (need practice) 

Did 8 100 meter hill sprints was dead after that

0:22.20
0:20.90
0:19.84
0:20.20
0:18.75
0:19.55
0:19.33
0:19.54
0:18.86
0:19.75

20 mins

Held 4:12-4:15/mile pace for these, which is 15-16 seconds/100m. I wasn't on a track so I guessed the distance, it was a little longer than 100m.

Sprinted out garage, left on street, stop at neighbors mail box and back to garage to timer = 100 meters.   With two turns and a turnaround:
:17
:16
:16
:16
:16
:16
:16
:16

Lightning storm came and didn't do last two rounds.

20 minutes SLIPS:
:35 scale holds
:21,:11, :14 second L sits from ground
Hand stand work against wall
:50 second front side and reverse planks. Stretched a little

Sprints- check
SLIPS - Check
Didn't use a timer.

M/35/174cm/74kg

1: 13:96
2: 14:22
3: 14:26
4: 14:38
5: 14:06
6: 13:73
7: 13:69
8: 15:61
9: 13:28
10: 14:88

10  full min unable to move and gasping for air.
then grabbed a coconut water and biked back home.
Then SLIPS. 

At HS track.  Warm up 2 rounds walk/jog walk/jog 100m then 5 box jump 16” onto the pole vaulting mat.  Wasn’t sure how knees would do sprinting, or whatever you call what I did!  😅

90sec walking rests 
23.94/24.51/23.5/23.40/23.81
2 min walking rests
24.11/24.24/24.57
Knee felt odd 7:30 min walking rest
24:17 2 min walking rest 24:19

Cool down 2 rounds walk/jog walk/jog 100m then 5 box jump 16” did a lap of track then 10 box jumps.  No SLIPS on the janky wrist.

14:53
14:70
14:30
14:00
14:30
15:00
15:70
15:70
16:00
14:70

Scaled to 5 sets 
8:13 
Hamstring pain in left side

20.21
20.75
19.89
19.73
20.76
19.65
19.83
20.87
20.23
21.64

I love how sprints make you work hard, now just to get faster!! 

Tabata squats, with 2x10# DBs
15 squats each round, 120 total squats

2 hours later, 1x200 sprint, then 9 100 yard sprints
Fastest sprint 15:45, slowest 16:59...last two were a second slower as my glutes starting feeling iffy.

SLIPS practice

Can anyone tell me why there hasn’t been any heavy snatching at all this year???

Used the rugby field by that 10 x 110 m.
19
19
20
20
20
20
20
20
20
20

El entrenamiento casero de hoy para super mamas y super papí¡s! 

Desde que estos videos empezaron a aparecer estoy envianddoselos a
mis padres y no sólo mi mamí¡ que ya vení­a entrenando sino que mi papí¡ tambií©n que vení­a negandose a entrenar, estan haciendolos! 

Mi descripción para ellos del entrenamiento de hoy: 

6 rounds de 20 side steps por lado. 
Cada round es por tiempo. Al terminar cada round descansen 60seg. 

Lo ideal seria que puedan practicar mover los pies rapido imitando un sprint sin el impacto que involucrarí­a hacerlo corriendo.

Al terminar 20 min de practica SLIPS:

S: 3x max tiempo escala frontal y posterior priorizando el equilibrio y una altura constante del pie de la pierba extendida. 3 intentos de max tiempo x pierna. 30"-60" rest entre intentos.

L: L sit o Ltuck, ya sea con puernas extendias o recogidas, completen 3 maximos esfuerzos. Enfoquense en mantener los hombros activos deprimiendolos, y manteniendolos lejos de las orejas. 

I: practiquen inversiones como hace monona poniendo las manos en el piso y el cuerpo en el sillon. 3 intentos de max tiempo sosteniendose boca abajo con las manos. Enfoquense en codos completamente bloqueados y panza apretada. Filmense! 

P: Sostengan la posicion alta de una flexion de brazos lo maximo posible . 3 intentos, 60" descanso entre intentos

S: estramiento en la posicion de plegados sebtados o de pie sobre un escalon sosteniendo una kettlebell en la posicion de plegados de pie dejando que el
peso de l kb los estire las piernas y espalda. Acumulen 3 min en esa posicion en las veces que sean necesarias.

14s
15.12s
15.50s
16s
15.3s
16.50s
16.24s
17.30s
16.40s
16.02s

13.9
14.3
14.6
15.2
15.6
16.9
16.6
16.1
17.0
16.3

I can’t usually keep a consistent 12-14, but I only ate one meal yesterday.

14.86
14.76
14.52
14.71
14.66
14.95
14.93
15.26
15.24
16.11

21s
19s
19s
18s
19s
18s
20s
18s
19s
18s

Some of these times are guesses. I kept fumbling the iPhone timer button.

After the SLIPS I also ran a 4.5km trail run (slow 28:06).

16:75
15:84
16:51
15:11
15:02
16:24
16:27
15:53
15:66
15:59
Skipped SLIPS
42/1.78m/76kg

These sprint efforts always seem to leave me sore and I usually perform them with a little bit of caution. I highly recommend completing a long warm-up (https://www.youtube.com/results?search_query=hinshaw+warm+up) and recommend running the first 3-5 efforts at about 85-90% before really laying the hammer down on the middle sets, if you want. Most of my athletes can complete this workout as prescribed because the overall volume isn't very high. I will just need to make sure that I give them appropriate time goals for each interval.

Warm-up for 190810:
GENERAL WARM-UP

2 rounds of:
10 ring rows
10 push-ups
10 GHD sit-ups
10 GHD hip extensions
10 overhead squats with PVC
30-second Samson stretch, per side

SPECIFIC WARM-UP
25 meters of high knees + jog 25 meters
25 meters of butt-kickers + jog 25 meters
100 meters jog
3 sets of 50 meter runs at 80-90% effort
*Rest 90 seconds after each set

INTENDED STIMULUS
.
There're two things that will keep you young: learning and playing. We do both in CrossFit all the time. Today's workout is a good example of this. Let's start with the sprints: the play side. Today's goal is to get out there and run as fast as you can, and laugh hard when you get to the finish line. Your time is cool and all, but what matters is to go out hard! We deadlift a lot, we do a lot of power cleans, we squat like it's our job: we are developed athletes. Let's use that fitness today! Go to a track and warm up thoroughly, get a good long sweaty one. Then hit those sprints with anger! Pull those legs up with your hammies, like you deadlift for reps, and tense your quads like you can squat for time. If you feel like you are losing power early in the sprints, scale to 60 or 80 meters. 
Now let's go to the learning side: SLIPS. Gymnasts are great athletes, but mostly they are strong as fuck. SLIPS is the very foundation of Gymnastics. Hence in many ways SLIPS is the foundation of your strength. You should always approach it as such. Now, we haven't done this in a while so today it is a good day to assess and see where you are with all movements. We want two things: to check for your form and for your capacity. For form, just take out your phone and record each movement, then check your shapes. For capacity, lets maximize those holds. Take notes on everything. Based on this info you will be able to develop a nice program for yourself for the following weeks. 
PLAY AND LEARN! 


OPTIONS FOR RUN
60-meter sprints
80-meter sprints
or
200-meter sprints with 120 seconds rest in between.


SLIPS
Max Front Scale hold on each leg. (Priority is front leg straight at constant height)
Max Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height)
Max L-Sit/Tuck hold (Priority is arms fully extended and shoulders down)
Max 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. 

Globo scale: if you can get to a track or a flat surface that is 100m or so, go there and do this workout.  If not, sub either 125m rows or 10/8 calorie assault/echo bike.  These should be all out efforts.  Rest 90 seconds between efforts. 

Do the SLIPS as a nice long cool down. SLIPS is the acronym for (gymnastics) scales, l-sits, inversion (handstands), planks and stretching.  

Champions Club Scaling Notes:

RANT:
What the SLIPS routine does is take the essentials from gymnastics and give them to us, leaving out the rest of the things that increase danger level. In other words, getting really good at the SLIPS will give a GPP athlete every great adaptation they need from the world of gymnastics without the risk of doing competitive, artistic gymnastics. These are good things to practice, and something I need to stop glancing over. As for the run, the rest means that you won't be able to hit max efforts on sprints, and that's okay. As long as the feel of a sprint is there, you're good.

I SHOULD TRY THIS AS RX'D IF: I can keep a consistent cadence on the run, and I am okay with running being the sole emphasis for the day

GROUP SCALE:
Jay Junkin, a tall drink of water from my gym, just read this workout and mocked his scale of what I would do. "Let me guess, go to the hill, run up the steep side, walk down, repeat a few times." Well Jay, just for that we'll have a fun workout for you tomorrow.

FIRST TIME IN FOREVER VERSION: I might try to combine this with either that max effort squat clean workout or Mary. Give them a short sprint then either a medium-weight lift(s) that feel heavier after a sprint, or a slow set of gymnastics

INJURY VERSION:
Upper-body injury - as is
Middle-body injury - bike
Lower-body injury - just the SLIPS, and maybe a long duration bike

WARMUP:
Jump rope - always
Handstand walk - falling practice
Kip - global extension/feet together
Squat - hip prep
[insert thin you suck at]

GENERAL FEAR LEVEL: 7. If it was a full-rest it would be worse.

Oh wow sprints!!!!!!!