남(m)/46/171cm/96kg/230303/
Practice SLIPS for 20 minutes
Then,
3 rounds for time of:
Run 800 meters
Rest 2 minutes
Post time to comments./
오늘기록
6분7초-6분2초-5분59초 평균 6분 2초/
최고기록(38/80kg/131029)
4분11초-4분1초-4분6초 평균 4분6초/
금요일 저녁 첫번째와드

CFWUx2
4:10 4:17 4:22

15:43 RX

M/38/5’9”/195#

14:09 Rx'd

It seems SLIPS messed me up for my runs. 

Acevedo's SLIPS. Thanks for the video demos.
13:18 (3:03. 3:08. 3:07) 
14:00 (3:14. 3:24. 3:22) Dec 2019
13:57 (3:15. 3:22. 3:20) June 2017
I've got a lot to thank MFY for. It's got me to a point where my body feels strong enough to keep pushing. My problem over the last few years was that my heart and lungs were prepared to push but only as much as my body, knees mostly, could take it. Started MFY about 6 months ago after finding Dean Pohlman on Youtube in March. Started a subscription in April and haven't looked back. Thanks Dean.

15:50
Rx’d

16:46
scott 16:49

Forgot to do SLIPS!

1st round - 3:57
2nd round - 4:20
3rd round - 4:12

15:53

20 minute SLiPS:
Did tabata alternating legs back scale :20,
tabata front scale leg lifts left first,
4 sets of standing hip capsule stretch :20/:10
2 sets of :10 L-sit :20 rest
tabata freestanding handstand attempts 
tabata high plank

Did a fun, mostly trail run/walk with roommates today instead. A lot of variation in intensity, speeds, and incline, but unmeasured. Trying to like running more. Maybe 6k or so total. To/through Ravenna park mostly in the shade to beat the 80 degree sun! 

180/41/69”

M/34/6'/175#

12:49

M/42/6’3”/215

14:10. Wow my run cardio is BAD. 

3:16/3:35/3:40

✅
3:01, 3:20, 3:20

190916 - 3:00, 2:57, 2:54 (treadmill)
170309 - 3:20, 3:11, 3:09 (treadmill)

PRIORITY:
as rx

SUBSTITUTIONS:
none

S: Full ROM, front and back
L: Knee tucks 4x20s
I: Wall hold slow down 4x20s
P: Forward L/R arm back L/R leg up
S: Banded tri/chest, hip on bench 1min ea

SCALING:
none

RESULTS:
14:56
3:24, 3:46, 3:55

Slips check
sub 3x
1000m row
2 min rest

3:20, 3:30, 3:27
Feeling those 20+ FNT sqts from yesterday. Couldn't get the heart rate >140 but felt hard:(

3:21/3:23/3:40
Total: 14:24

20mn slips
3'59 
4'14
4'11

3:58, 4:45, 4:44 (assault airrunner)

*outer calf still not right
200m swim 🏊🏽‍♀️ X3
2 min rest between
about 3:30-4:00 minutes a piece 
Not exact distance...could be plus or minus a bit, swam along an earth dam of a big lake! 16:40 total time

Neighborhood loop is about 50 meters shy: 2:42, 2:47, 2:58

6/6/20

M/36/165

total time: 15:24

3:44
3:49
3:51

3:35
3:33
3:28

16:01

Does it take a media created pandemic to bring light to the lousy diet and resultant ramifications of metabolic syndrome, especially obesity  to wake up the masses?  We,  particularly the medical practitioners should be ashamed.  All of this "mess" has been at our doorsteps for years.  Wake up!  Tell the  administrator in your hospital to stick it up their ass when they question why you are not seeing a certain number of patients per hour.  We need to talk to our patients about diet, movement etc.  Let's not continue to be babysitters of chronic disease.  It's about quality, not quantity.  We are here for the betterment of our patients,  NOT the revenue of the hospital.  Let's stand together and beat this 800 pound gorilla (administrators) mercilessly. It is time for us doctors to take back medicine for the betterment of the patients we are privileged to serve.

20 mins SLIPS ✅
3:18
3:13
3:10

3 rounds for time of:

Run 800 meters
Rest 2 minutes
-------------------------
Round 1- 03:43
Round 2- 04:06
Round 3- 04:49
Time: 16:08:75

2:44
2:41
2:34

20 minutes of handstand practice

1- 3:38
2- 3:34
3- 3:17

Slips 20 min
4:01 3:53 4:11

M/24/5'8"/155lb
Live Long CrossFit 
Mason, MI

13:01 (2:53-3:02-3:06)

190915 - 13:13 (3:03-3:07-3:03)

M/45/6'2"/180#

Sub'd 50 cal assault bike 
2:57/3:01/3:11

Did extended SLIPS - 6 minutes of scales, 60 shoot-throughs, 30 reverse burpees, 1:30+ L-sits, 2:00+ handstand holds
Runs: 3:57 - 3:52 - 3:47
So slow these days, but basically just glad to make it through without restraining my calf
m/52/5'11"/200#

3:51/ 3:58/ 4:02

Feeling slow today. 

✅  SLIPS practice 
round one: 3:29
round two: 3:41
round three: 3:57

Completed outside at noon at 105 degrees Fahrenheit! 

Did 3 min amrap air quats two min rest three rounds
253 squats

Rx’ed 
3:01
2:52
2:58

Outside on a track. Push harder next time, plenty left in the tank after each round. 

20 min SLIPS
800 meter runs were:
3:01
2:56
2:56
Treadmill @ 1% incline

Slips (20s on, 10s off)
10:22 - 1600ft hill run (115ft elevation change)

16:29

a lot slower than hoped but it’s humid out there

5:00
5:12
5:15
M/50/175
Slow but no calf pain.

M/27yo/65”/145lbs

3:54-3:29-3:23

3:54 5:54
9:23 11:23
14:46 total

Loving using the leg raise as a scale for ab-mat sit ups. 

SLIPS✅ 
Rx 
1: 3’38”
2: 3’40”
3: 3’36”

10 min inversion and L-sit practice
3:59-3:49-3:49

190915:  4:06-4:00-4:00

4:27
4:13
4:00
16:40 (esteira)

2:43, 2:50, 2:58

M/36/172
Rxed

3:08
3:10
3:15

Such a grind of a distance!

Rx in 13:09 (2:56,3:08,3:05)
190915: Rx in 14:10 (3:14,3:23,3:33)

Jackie: Rx in 19:16

3:40 
3:07
2:59

Total 15:46

SLIPS ✅
3:35, 3:31, 3:28
14:34 total 

15:47 after slips

Work:rest of 3:2 on assault bike, 34.5 cal/34.9/35.8

SLIPS✅
SUB: 50cal BIKE.：12'05''.
1R:2'19'',
2R:2'46'',
3R:3'.
https://youtu.be/V-Hc_5xWnRI

WOD ANALYSYS

Coaching notes:
Template: This high volume WOD following both “For Completion” and “For Time” template. 
For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and For Time is for 800m run. In this WOD, just running section performs in form of all out manner, so scoring is based on as fast as possible in first movement.

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic and the second combination is a long distance run from metabolic conditioning.

Focus: This exercise focuses on performing the 800 m run in the shortest possible time. However, the distance of the running is long, so recovery has not been a limiting factor.

Purpose: The training purpose is improve the muscular endurance, flexibility, balance, coordination and accuracy in first movement and improves the cardiorespiratory endurance in second movement.

The reason for choosing reps & sets: The all-out 800 m running in For Time template is challenge and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.

Time to perform: This high volume WOD takes about ≈ 39 min. In the SLIP part, athletes just practice for 20 min, without recording. Furthermore, each 800 m run takes about 5 minutes. Advanced athletes can do it about 4 minutes.

Scale method: If the athlete cannot run 800 meters in under about 5 minutes, the trainer can scale the distance.

Running a class: Trainers just have ≈ 21 min for set other parts of class.

Physiology (GPP): Cardiorespiratory plays a major role in this exercise. Furthermore, muscular endurance, flexibility, balance, coordination and accuracy are challenged in second part of WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway for the SLIP section and the lactic acid is a dominant energy
pathway for 800 m running.

Anatomy:
800m run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior
____________________________________

Running a 60 min class:
Whiteboard ≈ 3 min
General warm-up ≈ 5 min
Specific warm-up ≈ 7 min
WOD ≈ 39 min
Cool-down  ≈ 6 min

Train hard and challenge your body. Enjoy it ;) 
GOOD LUCK

19.50 min 😅👍

Champions Club Scaling Notes

RANT
Check the rant from last time.

MAIN DECISION
Do I want to do an all-running workout or do I want to take advantage of being able to use the gym?

WHAT ABOUT THE MOVEMENTS
Running - skill, using gravity, locomotion, monostructural, unilateral loading

WHAT ABOUT THE FORMAT
This is set up for the rest to be less than the work for anyone not D-1 All Conference-ish. So know that the running will not likely be at a max pace, but still at a pace where the cadence can be kept pretty similar.

NEW TO CROSSFIT SCALE
Scroll back and do yesterday's. Or do 5 rounds of: 400m run, 1:00 plank hold

LEARN TO COOK
Whoa Nelly, the options here. Mainly, you can really test your true recovery by going all-out on your first one, then seeing what you can do for the next two. You can test out your recovery at a less-than-maximal intensity by trying to go at like 75% on the runs. Or you could prioritize the run intensity and just rest as needed.

I DON'T WANT TO COOK, JUST GIVE ME FOOD
Find a hill or trail or somewhere that is not just a flat track/sidewalk and do something with a run and a rest. Fine, more specific? 2 300-m hill sprints. Full recovery in between. Thankfully none of the Champions Club people would ever stumble on this here site.

GENERAL FEAR LEVEL: 8

▶ INTENDED STIMULUS
.
It is easy to confuse simplicity for fruitlessness. Don't make this mistake. This workout is simple, but it will be as productive as your effort. Think of it as three AMRAPS of three minutes with a two-minute break. The cool thing is that there is only one movement: running. That means you can amp up the intensity. You will have no wasted effort on transitions, you will have no lost time on chalking, and there will be no lowering your intensity on setting up for your next movement. There is just you and your resilience. You and how hard are you willing to push. Consider this: we are looking for a work-to-rest ratio between 3:2 and 2:1. It means that if the 800 meters is taking you longer than four minutes, it would be wise to scale. That longer time means that your ratio is going to get too big, and consequently, your pace is going to get too slow. If this happens, then these intervals become more of a continuous run than real intervals -metabolically speaking. A neat idea to try is to control the time instead of the distance. Go out at each interval at a perceived effort of 85% or so. That will make that last set very challenging, and you will meet the stimulus wanted.

▶ OPTION FOR SLIPS
For the sake of mirroring 190915, let's work on inverted descents today. 

5 sets
3 Jumping Negative Tuck Hold 
rest 1:00 between sets

then 

5 sets
1:00 Tuck Hold on the Wall
rest 1:00 between sets

then

5 sets 
5-7 L-sit Pulses
rest 1:00 between sets

▶ OPTION 1
3 rounds for time of:
Run for 3:00
Rest 2 minutes

▶ OPTION 2
3 rounds for time of:
Run for 2:00
Rest 2:00 minutes*

*A bigger work-to-rest ratio for athletes that are very deconditioned or that struggle keeping the intensity on a run.

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

Globo Scale:  99% of you can Rx.  If you can't run outside use a treadmill with a slight incline.  Row sub 1000m row per round.  Assault/echo bike sub 50 calories per round.  Burpee sub 50 burpees per round.   SLIPS as Rxed.