Tuesday

190312

Workout of the Day

74

Run 5,000 meters

Post time to comments | Compare to 190214.

The Hyponatremia of Exercise, Part 2

3

Gatorade became an iconic and trusted brand based in part on the perception that it was developed through rigorous scientific research. In Dr. Robert Cade’s own words: “I am proud that Gatorade was based on research into what the body loses in exercise. The other sports drinks were created by marketing companies.” As we review the historical record, it is perhaps appropriate to revisit the findings of the first three foundational studies that established Gatorade as a viable product, as well as the other influential research used to establish the “Science of Hydration.”

Read MoreThe Hyponatremia of Exercise, Part 2

Professional Training

1

“My commitment to my athletes is clearly expressed and perceived in our first meeting. I am all theirs. They are the object of my focus and the focus of my conversation. They come back not because of my physical capacity but because they believe in my capacity to develop theirs.”

Read the article Professional Training

Comments on 190312

78 Comments

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Doug Brubacher
August 14th, 2022 at 12:55 am
Commented on: 190312

CFWUx1

22:34

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Shawn Hakimi
October 17th, 2020 at 1:30 pm
Commented on: 190312

26:39 Rx'd

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Matthieu Dubreucq
December 7th, 2019 at 1:25 am
Commented on: Professional Training

true in 2006 and even more true in 2019. We all tend to want to figure out the best marketing tool to attract clients where the real focus should be to be the best coach possible.

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Matthieu Dubreucq
December 7th, 2019 at 1:20 am
Commented on: The Hyponatremia of Exercise, Part 2

This is great to be able to read the original study that laid the foundation for the Hydratation Myth. I still have a hard time to not want to "water load" before a workout because it has been engraved in my "performance check list" by so many coaches.

Really these coaches didn't want anything but us to perform but they didn't do their homework to check the source of the study. I will learn from that!

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William Ma
September 9th, 2019 at 2:20 pm
Commented on: 190312

23:36 (under bridge, to hospital sign, 11:00 out)

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Matthew Aukstikalnes
April 25th, 2019 at 6:44 pm
Commented on: 190312

28:15. This route is much less flat than the 28:00 I posted in February.

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Nate Gordon
April 23rd, 2019 at 10:52 pm
Commented on: 190312

24:29

up and back down. 57 degrees, perfect conditions.

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Manchild Manchild
April 23rd, 2019 at 5:03 pm
Commented on: 190312

3.11 mile run on treadmill


25:25

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Kury Akin
April 16th, 2019 at 3:01 pm
Commented on: 190312

546 reps.

Sub 20m AMRAP 4R: DU, 20kg KB swing, 9kg wall ball, 20kg KB sdlhp, stepping lunge.

R1-50,20,20,20,34(144).

R2-50+4*20(130).

R3-50+4*20(130).

R4-50,20,20,20,32(142)=546

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Kury Akin
April 16th, 2019 at 3:03 pm

I've been playing with different variations of this as one been unable to run for over two months for to a knee injury. This is the closest I've got to constant movement over 20-25m without it feeling like 10km.

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Francisco Alférez
April 16th, 2019 at 10:22 am
Commented on: 190312

25'58"

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John Doody
April 3rd, 2019 at 11:00 pm
Commented on: 190312

21:26

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Jeff Chalfant
April 2nd, 2019 at 7:45 pm
Commented on: 190312

31:15 total time including 3-4m stop at the ATM and a couple brief stops for traffic.

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Jeff Chalfant
April 2nd, 2019 at 7:47 pm

ATM stop was at 2.5km

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Albert Kombe
March 22nd, 2019 at 10:49 pm
Commented on: 190312

28:55 Rx

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Stefan Schuricht
March 20th, 2019 at 5:54 pm
Commented on: 190312

25:10

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Peter Shaw
March 19th, 2019 at 10:23 pm
Commented on: The Hyponatremia of Exercise, Part 2

As a kid, I remember chugging Gatorade after hockey games to "replenish" my electrolytes. Little did I know and little did my parents know...


What's worse, is Gatorade contains 36g of sugar in a 20oz serving and kids associate these drinks with the athleticism of the professional athletes that endorse them.


How a smart pro athlete (in the NBA, MLB, NHL, NFL, etc.) has not caught onto this issue and spoken publicly against it blows my mind.

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Timothy Noakes
May 25th, 2019 at 7:45 pm

Correct Peter. I'm sure that they are contractually limited in what they can do or say. I think that Patriots quarterback Tom Brady has been very outspoken about not using a sports drink. But he may be the exception.

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Nathanael Akin
March 19th, 2019 at 1:19 am
Commented on: 190312

20:23 RX

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John Campion
March 16th, 2019 at 7:06 pm
Commented on: 190312

19:17.91


Rx

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Shannon Said
March 15th, 2019 at 11:37 am
Commented on: 190312

Tried doing much faster rates with breaks in between

Result: 2:30 better than my BP


12.5, 12.3, 12.1

30 second rest @ 1.6km 8:30 (9:00)

12.1 @ 1km 5:09 (14:09)

1 min break (15:09)

11.9 @ 0.5km 2:42 (17:51)

1:40 break (18:31)

11.7 @ 0.6km 3:22 (21:53)

2 min break (23:53)

11.7 @ 0.65km 3:35 (27:28)

1:30 rest (28:58)

12 @ o.65km 3:29 (32:27)

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Christian Heck
March 15th, 2019 at 5:28 am
Commented on: 190312

Old 23:10

New 22:39

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D Schultz
March 14th, 2019 at 8:16 pm
Commented on: 190312

Rx’d- 32:14

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Patrick Doyle
March 14th, 2019 at 7:22 pm
Commented on: 190312

22:33 Row

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Ian Heeks
March 14th, 2019 at 5:17 pm
Commented on: 190312

36.10 beat last time by 5 minutes

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Nathanael Akin
March 14th, 2019 at 3:09 am
Commented on: 190312

30:00 for 3.5 hilly miles.

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Byron Hills
March 14th, 2019 at 2:22 am
Commented on: 190312

Rx-26:17

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Jake Kiddoo
March 14th, 2019 at 1:57 am
Commented on: 190312

Did 3/12/19 wod

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Js Smith
March 14th, 2019 at 1:14 am
Commented on: 190312

Mother Nature isn’t cooperating. Surprise rain/snow/wind storm Tuesday & strong winds today. Noisy neighbor interrupted sleep this morning. No gas in the tank. Scaled to five 1k rows with 1 minute recovery. 5:09/4:52/5:03/4:56/4:55

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John Rossetti
March 13th, 2019 at 9:51 pm
Commented on: 190312

54 YOM 5’6”221


Scaled

30 min Run


4000 meters 30:02 min

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Shane Azizi
March 13th, 2019 at 8:44 pm
Commented on: 190312

28:51 Rx

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Jeffrey Howard
March 13th, 2019 at 8:44 pm
Commented on: 190312

19:19

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Gordon Lee
March 13th, 2019 at 8:28 pm
Commented on: 190312

Run 5km

32:28

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Pavel Stas
March 13th, 2019 at 8:09 pm
Commented on: 190312

23:05 rx

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Greg Geis
March 13th, 2019 at 7:00 pm
Commented on: Khan Academy

Khan academy is like the main site of education. I hope it continues to get some of the best minds and expand to be a continually improving educational resource. My only complaint is I wish they had more subjects. But that’s not really a complaint as much as looking forward to the future.

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Tom Perry
March 13th, 2019 at 5:01 pm
Commented on: 190312

57 / 167


6k row instead of run (hip replacement)


25:24

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Steve Day
March 13th, 2019 at 4:51 pm
Commented on: 190312

23:59 on a treadmill - 1% incline

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Austin Freundlich
March 13th, 2019 at 1:58 pm
Commented on: 190312

Did 24:01 for the run, then 3rds of 15 lung curls, 15 pull ups, 30 push-ups, 50 squats

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Paul Heisig
March 13th, 2019 at 1:04 pm
Commented on: 190312

21:18

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Tyler Wood
March 13th, 2019 at 12:38 pm
Commented on: 190312

28:07 with a 0.5 incline (PR)

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Hendrik Bünzen
March 13th, 2019 at 12:22 pm
Commented on: 190312

26:03 rx’d

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Dave DeCoste
March 13th, 2019 at 11:14 am
Commented on: 190312

22:57 on treadmill (pr)

Compare to was 23:07

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Andrew Fisher
March 13th, 2019 at 10:01 am
Commented on: 190312

5.45 km in 30minutes . Start of season for me and a normal run 15 mins out and 15mins back wherever I am in the world

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Coastie Nick
March 13th, 2019 at 9:56 am
Commented on: 190312

24:50

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yuya shimazu
March 13th, 2019 at 7:47 am
Commented on: 190312

M 27

bodyweight:76kg

24min40sec

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Romain Grelier
March 13th, 2019 at 4:46 am
Commented on: 190312

19:05 5k row

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Jeffrey Bender
March 13th, 2019 at 1:42 am
Commented on: 190312

26:15. First run back from shoulder surgery. Felt great to be able to stretch the legs.

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Christopher Voght
March 13th, 2019 at 12:44 am
Commented on: 190312

5k run

27:07


Last 5k was 11/22/18

28:57

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Matt Duplessis
March 13th, 2019 at 12:08 am
Commented on: 190312

26:51 Rx

Other than annual Murph, first time running more than 400s and 800s in wods so I’ll take it

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Jason Laliberte
March 13th, 2019 at 12:05 am
Commented on: 190312

5k

26:13

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Jesse Delander
March 12th, 2019 at 11:48 pm
Commented on: 190312

Treadmill 5K

26:08

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Stacey Carpenter
March 12th, 2019 at 11:01 pm
Commented on: 190312

5000m in 31:08

Went for total of 42:38/4.15Miles

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Claire Fiddian-Green
March 12th, 2019 at 11:01 pm
Commented on: 190312

Rx 5K run in 30:50.

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Nicole Deaver
March 12th, 2019 at 10:24 pm
Commented on: 190312

29:27

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Joomin Park
March 12th, 2019 at 10:21 pm
Commented on: 190312

39:25

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Brian Louchis
March 12th, 2019 at 10:13 pm
Commented on: 190312

Rx'd, no timer

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Jordan Eisler
March 12th, 2019 at 10:05 pm
Commented on: 190312

15km Assault Bike

29:24

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Bruce Becker
March 12th, 2019 at 9:05 pm
Commented on: 190312

M 58

29:58 too slow, fat and old

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Vincent Dahlqvist
March 12th, 2019 at 8:53 pm
Commented on: 190312

27 min (2 min faster this time)

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Tripp Starling
March 12th, 2019 at 8:37 pm
Commented on: 190312

27:50 rx


:23 slower than last time

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Caleb White
March 12th, 2019 at 7:59 pm
Commented on: 190312

30:35. Boy, I’m out of shape!

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Cliff Hoecker
March 12th, 2019 at 7:56 pm
Commented on: 190312

25:41

Caught in a hailstorm last mile or so. Really ready for spring.

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Rohit Bali
March 12th, 2019 at 7:08 pm
Commented on: 190312

24:25

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Mark Yates
March 12th, 2019 at 6:34 pm
Commented on: 190312

25:07

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Brianna Sweet
March 12th, 2019 at 6:00 pm
Commented on: 190312

30:00.

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Jim Reichelt
March 12th, 2019 at 5:56 pm
Commented on: 190312

23:25 min

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Evan Walton
March 12th, 2019 at 4:59 pm
Commented on: 190312

31:38

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Cy Azizi
March 12th, 2019 at 4:15 pm
Commented on: 190312

24:07

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MICHAEL JONES
March 12th, 2019 at 3:43 pm
Commented on: 190312

Today's WOD was right on time! Transitioning back to speed after training for a half marathon.


190214: 25:55

190312: 25:32


I ran an almost identical route today. I looked back to analyze the difference, and concluded that I went out too hard on the February run. This morning went at race pace for miles 1 and 3 while turning it up in the middle.

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David Mz
March 12th, 2019 at 3:34 pm
Commented on: 190312

5k run treadmill time 27:01

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Cedric Bernard
March 12th, 2019 at 2:31 pm
Commented on: 190312

23:13

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Jim Rix
March 12th, 2019 at 1:51 pm
Commented on: 190312

2.8 miles in 23:38


190131: 23:31


While I don't love running anymore, am glad HQ is programming running more frequently. It is among the most functional of workouts.

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Michael Arko
March 12th, 2019 at 1:31 pm
Commented on: 190312

24:25


25:22 total time (4:55/km avg) over 5.16km, according to MapMyRun.

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Sebastien Fitzpatrick
March 12th, 2019 at 9:53 am
Commented on: 190312

190214:

24:17 (27sec PR)


Today:

28:32 (+4:15)


My lower back was burning so bad it made it hard to breath and move my legs. It felt like I was trying to move my body through mud. Terribly upset with my time and might try to re-do it.

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Rajat Samanta
March 12th, 2019 at 6:36 am
Commented on: 190312

23 min!

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Steven Thunander
March 12th, 2019 at 2:15 am
Commented on: 190312

Globo Scale: Run 5k. Treadmill run 5k with slight incline if no where to run outside or on a track. Row 5k or assault bike 300 cals is acceptable if pavement and/or a treadmill is not accessible or for scaling purposes due to injury.

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Eric O'Connor
March 12th, 2019 at 12:22 am
Commented on: 190312

Being that this workout has been programmed on a somewhat frequent basis over the last couple of months, I will be able to establish some time or distance goals with my athletes. This goal-setting approach can help motivate athletes to come to the gym, as this type of workout is known for having low attendance. I will also utilize this as an opportunity to educate my clients on the benefit of this type of workout and promote an environment that builds camaraderie. I often feel like the days that the athletes skip, are also the days in which coaches are the least motivated to coach. So, I will show up to my class fired up to coach.

Here are some thoughts on running this workout in a group class as well as scaling:

I will encourage most athletes to complete the entire distance, which can be achieved by mixing running and walking, as needed. Newer athletes, or athletes that have little exposure to moderate distance running, will most likely need to utilize the run/walk combination. I will have most athletes, that have completed the full distance, attempt a new personal best today.

For very new or de-conditioned athletes, reducing the distance per the individual’s capacity will be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many of these athletes. I can also have athletes run for a set time. For example, run/walk at a moderate pace for 15-20 minutes. Another option that I can use is to have athletes run/walk in one direction away from the gym for 10-15 minutes and then attempt to run/walk back to the gym in the same time, or less.

If I have any injured athletes, I will attempt to preserve the long-duration, monostructural-only stimulus. For an athlete with a lower body injury, a potential substitution could be an arms-only or single-leg row at a reduced distanced. A ski erg could be another option, if the equipment is available. For an athlete with an upper-body injury, attempting the run could still be possible. If this is not an option, biking for 10,000-15,000 meters can be a suitable alternative.

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Chris Sinagoga
March 12th, 2019 at 12:13 am
Commented on: 190312

Champions Club Scaling Notes


STIMULUS:

I think someone is trying to tell us something about something. My comfort zone, both for coaching and as an athlete, is in that 12-15 minute time domain; it’s not the all-out sprint that is Helen, and it’s not the Just Kill Me Already that is Eva. But somewhere after my comfort zone comes workouts like this. Usually in that 20-26 minute time frame for most athletes, this pushes us just past the Cindy time-cap that our body and mind are not used. The other thing we are not always used to is the volume for one specific exercise at this time domain.

In high school and college I used to skip the 5k run any time it came up and instead do a specific basketball workout that acted as my test. In 2009 or 2010 (I think) I actually ran the 5k for the first time in my life and, while my time was pretty good, I was completely surprised by how different it feels than running a mile. I know it sounds stupid, but it never occurred to me until that point.

So for today, see what it feels like to run for 20+ minutes straight. Try to preserve the distance if at all possible.


GROUP:

With that being said, a 5k run is not right for every group. I don’t think the timing is right for us to do this because I’m picky on running form as well, and I don’t think we’d be able to keep close to Pose for that long. If this was a test then we’d just go for it. But since I think this is a training tool, we’ll probably do the same AMRAP we did last time: running jump ropes, lunges, and l-sits. Except it appears to be nice enough to run, so maybe a 200m run instead of jump rope. The technique emphasis will probably be on not being able to see your feet while running. Keeping your head straight, if you look down with your eyes and see your feet, then you’re over striding. That would be the first thing we’ll try to get rid of this spring, then work on the rest another time.


WARMUP:

Running jump rope — pose position and forces pulling to happen on time

Pistol — prep landing position

Hollow rock — we tend to overextend when we run, and rock instead of hold because it’s harder to control our midline in a run than in, say, a thruster

Kipping pull-up — to keep them fresh, and to prep the hips for extension (keep feet together)

Then Pose drills


KEY MATCHUP: your desire to do this one vs. skipping it altogether


SCALING THIS WELL WILL CAUSE ME TO: feel my calves and feet burn more than my hips and knees


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 6. If it was a test then more, but as a training tool other things will be emphasized


GENERAL EMASCULATING LEVEL (1=WHO DOES RING HSPU ANYWAY?, 10=THIS TEENAGE GIRL IS DEADLIFTING MORE THAN ME): 5. Tough, but lots of CrossFitters tend to have weak spots in long-duration runs. Actually, the fact that we call a 5k a long-duration run kind of proves that point.

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