CFWUx1
28:21

21:05 as prescribed 

on GWT, forgot to do SLIPS

29:48

23:36 5km track @ 43oC (prev. 23:30 in Feb. PBs 20:40 road/21:33 track) 
20 mins of SLIPS: Scales 30 seconds each leg F/B for 4m, L sit 10/20 for 4, Inverted 30/30 each side F/B for 4, Planks F/B/S 30 secs alternating for 4, runners lunge and hip stretches for 4.

26:38 Rx'd

23:14 track

190709 - 21:18 treadmill
190606 - 21:50 treadmill
190214 - 21:42 treadmill

26:25 -90% trail/grass. Did a 5k run/walk today to break in my new running sandals. Mostly :60 running/ :30 walking until the last 500m. Felt more productive doing this and covered the distance faster this way. Made sure not to run slower than 12 kph or faster than 14. 

Now I know how I will be attacking these longer runs for this year at least. The compare to was 28:19 but I tried to run the whole way and got an asthma attack. 

187/41/69”

25:00.6

5 miles
53:00

23:57

24:06 in my hilly neighborhood

22:28 on a track 

23:05 - Rx (all in the meadow)
Last was 20:29 - Rx (river trail to the meadow)

Goal is to do a 5k in all the different parts of the park. 

around 27:00 around my neighborhood 

On 4/6/2020:

25:55

no warmup
my 7 yr old kept me company on his bike. 

m/39/6’2”/210

28:03... definitely not a runner, but I did work outside all day today

25:51

24:48!

Rower
21:10 
20 mins of SLIPS

28:02
treadmill set are 2.0 incline

definitely a pb on treadmill 😁

a lot of uphill and 30 minutes for 5 km.

24:22

X4
10 bicep curls
10 tricep curls
10 ring rows

X2
2 mile run
50 push ups

24 minute cap
finished in 30 minutes
scaled down to 25 push ups X2

31:08

25:20 on rainy streets. 20:00 of SLIPS practice performed. I did 14 attempts at a bent-arm bent-leg press to handstand from parallettes. SO close!

~4.7km car trail through park
22m00s

~22minutes could tell if I really got my 3.5 miles in bc it's tough changing google maps to kilos

24:56

M/42/6’3”/215
24:11 on a city course. 

Row 5k 23:11

Running doesnt work for me .. Per doc. Not if I want to keep walking on my ankle.. :::sigh:::

29:19 Rx 

5k run 24:21
SLIPS✅

26:00 around the neighborhood using watch to measure distance. Did some SLIPS for the first time!

Ran for 31:49. I hope that’s well more than a 5k!

SLIPS this evening. 

21:31- 5k run
SLIPS - 20 min

Rx 28:11. Had to walk the last mile because I pulled my left calf muscle :(

26:33 
43/1.78m/77kg

5k row in 19:44 
14 second PR
For SLIPS did Juan's parallette movements + handstand holds
m/51/5'11"/200#

22:38

5k
Time: 29.55
Pace: 9.39
Cad: 156
Zone: 4.1

Weather today is too perfect for a street run so I modified this into a string of trail runs with a hydration pack, and stopped for SLIPS at the soccer field. The trail runs through the woods right past the fields.

2.0km trail run, 13:27
5.2km trail run, 34:40
20mins SLIPS on the soccer field
2.2km trail run, 17:32

I run this trail often. It's very hilly with a lot of rocks, roots and other obstacles. The pack made it quite a bit tougher than usual.

26:21 Rx

SLIPS✅

55 YOM 5’6” 209

5K Run

32:07 on path some hills

27:20

M/45/6'2"/185#

300 cal assault bike
23:44...nasal breathing only with mouth taped shut

30:19 

Not my best time but not the worst either, but hey it’s beautiful outside today! 

5k row: 18.43.7 (6 seconds off PR)

Not bad considering the mild hangover I’m sporting. It’s raining like hell here, so running was a no go.

No SLIPs. Ran out of time. Will try to make up tomorrow.

41:52 on assault air runner

19:53

9:58 out
9:55 back

This workout isn't fancy, but tests/workouts like this are necessary. Here are some thoughts:
Given the circumstances we are in today, I will encourage most athletes to complete the entire distance. They can do a mix of running/walking to achieve the goal and take as long as needed.  
For very new athletes or athletes that have had little exposure to long distance running, reducing the distance per the individual’s capacity may be beneficial. Striving to achieve 2,000-3,000m can be a great starting point for many athletes. Another option is to have athletes run for a set time. For example, run at a moderate pace for 15-20 minutes. Another option is to have athletes run/walk in one direction away from their house for 10-15 minutes and then attempt to run/walk back to their house in the same, or less, time. 
If you know previous times or previous distances that were completed on previous 5k run efforts, athletes can attempt to beat their scores. 
If you cannot get outside to run, try to preserve the monostructural element and aerobic stimulus. If you have a rower....row 5k. If you have an air bike, guys go for 12.5k and ladies shoot for 10k. If you do NOT have a bike or rower, consider the following alternative:
20:00-28:00 EMOM
Minute 1: Single unders or jumping jacks
Minute 2: Running in place high knees
Minute 3: Mountain climbers
Minute 4: Running in place butt kickers

Rx 23:19 (pr) 

23:31 - 6.2 Mile Bike - Cyclocross bike on a golf course ;) 
Ran a little yesterday and knee still hurts.

Run, Row, Ride:
Run 5k:  26:15
Row 5k:  20:42.8
Ride (Echo Bike) 5k:  8:16

27:48. Mostly happy I ran without feeling low back pain. SLIPS practice was fun, had a solid handstand hold in there I’m proud of. 

：22'18''.
https://youtu.be/floYDl7LxsE

No run no bike so cardio by  :                Punching bag 4'work 1' rest 
At home SLIPS ;
4  alternating front scale with dumbell 6kg
4 Min hollow rocks 40" work 20"rest
4 Min inchworm 45" 15"
4 Min plank /side/side/reverse 40"20"
4 Min stretching 1' for position 

Ugh, I counted Saturday as my rest day and ran today. 

5000m run w/ 70-lb vest
do 30 push-ups every 1000m

= 27:21

I will run 5000m tomorrow, without a vest and for time.

I removed my previous comment which was an off-the-cuff (translation: wise-ass) response to the figures. The figures are, in fact, not consistent with the conclusion that "HOMA-IR associations with regional glucose metabolism in this study were robust,"  The figures show a poor correlation by the "eye-ball test," that is, the scatter of the points tells you that, as an end-user,you would not want to make any kind of prediction. The statistics do not conflict with this intuitive response,  The indicators of correlation (e.g., β=−0.29) are not strong and an  R^2 = 0.178 found for the medial temporal lobe cannot be considered "especially robust."  Again, just looking at the figure, the expectation of improving things by changing HOMA is absolutely minimal. 

This is different from saying that the conclusion is unreasonable but, in fact, that is a reason for asking for stronger data -- we don't want to repress further research. The authors' disclaimer that the "study was cross-sectional in nature, and no causal inferences about insulin resistance may be inferred" is not in keeping with the description of the results.

Champions Club Scaling Notes

RANT
Nothing to rant about off the top of my head

MAIN DECISION
Do I want to do this single-modality day, or do I want to do a few different movements?

WHAT ABOUT THE REP SCHEME
A common endurance/stamina testing number for normal running people, not those mutant marathon runners (Matt!)

WHAT ABOUT THE MOVEMENT
Is running - the most natural movement any of us will do, and yet the one that we off up the most.

LEARN TO COOK
There are so manny different directions to go with this one. In high school and college I'd use this one to do Cindy on the Basketball Court, so you could make this sport-specific. You could also look to simulate the stimulus of a really fit person doing a 5k by doing an AMRAP with running and some other stuff. You could also split the 5k up into smaller pieces to get higher intensity. Or you could just do the freaking 5k.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
AMRAP in 20 minutes of:
200m run
30 lunges
:15 L-sit

GENERAL FEAR LEVEL: 7

See the Compare To link for last time's scaling notes

▶ 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 the threshold of your 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 precious 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! We want that negativity, so you can practice turning it into fitness! Athletes not used to running for longer distances can switch the emphasis from distance to time and try to preserve the intensity that way.  
Once done with your run, get back into the gym and work on your SLIPS. If you have a gymnastics project, work on it today. If you don't, check the post for the parallettes straddle press to handstand posted today. We will use our SLIPS time to work on that. 

▶ OPTION FOR RUN
For distance:
Run 25:00

▶ OPTION FOR SLIPS
All done on parallettes

3 sets 
5 controlled transfers from reverse plank to tuck

then

3 sets
5 plank tuck ups

then

3 sets 
5 shoot thoroughs

then 

3 sets
Max V-Sit/L-sit/Tuck Hold


▶ WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

GENERAL/SPECIFIC WARM-UP

AMRAP 12:
10 meters of inchworms + a push-up
10 meters of walking figure-4 (glute stretch)
10 meters of slow carioca (both directions)
10 meters of lunges + a twist
10 meters of butt-kickers
10 meters of high knees
200 meters of running

Then,
Perform each set at approx. 80% effort:
20 meter run with 10 meter slow down
40 meter run with 10 meter slow down
60 meter run with 10 meter slow down

SLIPS

Stretching + Inversions
EMOM 20 minutes (2 rounds):
Odd minutes:
1: 30-seconds of a wall press stretch
3: Banded shoulder distraction, right arm
5: Banded shoulder distraction, left arm
7: Couch stretch, right leg
9: Couch stretch, left leg

Even minutes:
2: 1 partial wall walk + 15-sec handstand hold
4: 1 full wall walk + 15-sec handstand hold
6: 30-sec of handstand hold facing away from wall
8: 30-sec of handstand hold facing wall
10: 1-2 descents from a handstand

Beautiful movement. I'll be practicing just the first two points of performance for quite some time! 

Globo/Home scale:  As rxed.  If using a treadmill use a slight incline.  If running is not feasible either row 5k, 300 calorie assault/echo or 400 cal aerodyne bike, 10k bike erg, or 300 burpees.   SLIPS as rxed.