CrossFit | 190411
Thursday

190411

Workout of the Day

88

Run or row 5,000 meters.

Stretch and practice handstands for 20 minutes.

Post time to comments.

The Hyponatremia of Exercise, Part 6

3

Professor Tim Noakes explains how industry-supported research created what would prove to be a fatal fable about athletes’ hydration needs during exercise. Noakes calls this fable the “Zero-Percent Dehydration Doctrine,” which led to a dangerous prescription that athletes drink as much as they can tolerate during exercise, regardless of exercise intensity, personal characteristics, or environment. Noakes outlines the methodology behind a study by Drs. Scott Montain and Edward Coyle that was integral to the creation of this prescription and explains why the researchers’ conclusions were flawed. He elucidates how so-called experts helped the sports drink industry, with the assistance of the ACSM, by creating a disease out of dehydration that conveniently could be treated with the consumption of its products, sometimes to disastrous effects.

Read MoreThe Hyponatremia of Exercise, Part 6

Comments on 190411

90 Comments

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Shawn Hakimi
November 14th, 2020 at 2:31 pm
Commented on: 190411

Run; 27:04 Rx'd


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Matthew Aukstikalnes
March 26th, 2020 at 12:18 pm
Commented on: 190411

Row 5k at home, thanks to COVID-19. Next time use the pace boat

20:16.9. Not far off my PR.

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William Ma
January 4th, 2020 at 2:52 am
Commented on: 190411

22:37 run (under bridge, to hospital sign, 10:31 out)

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Matthieu Dubreucq
December 27th, 2019 at 4:19 pm
Commented on: The Hyponatremia of Exercise, Part 6

I like the explanation of "coming up with a disease" in order to sell more. Where is the "dangerous" point and that will affect your sells. This is a great eye opener for me!

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Matthieu Dubreucq
December 27th, 2019 at 1:55 pm
Commented on: Khan Academy

This is current practice. I like the 2 conditions that need to be present in order to leave on argument out.

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Manchild Manchild
June 23rd, 2019 at 4:39 pm
Commented on: 190411

subbed 50 burpee pull-ups, and did HSs & stretch


7:17

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Kury Akin
May 20th, 2019 at 3:23 pm
Commented on: 190411

Sub 5*4m AMRAP (no breaks). 50du, 20each: 20kg sdlhp, 9kg wall ball, 20kg KB swing, lunge. R.130,126,114,100,98 (568)

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Dan Kremer
May 16th, 2019 at 3:56 pm
Commented on: 190411

2.73 miles 24:45

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Kevin Miller
May 6th, 2019 at 1:00 pm
Commented on: 190411

22:10 Row

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Fabio Calosso
May 5th, 2019 at 5:26 pm
Commented on: 190411

Run 25'

Hand stand 20' isometric wall wolk frog stend

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Jeff Chalfant
May 2nd, 2019 at 9:01 pm
Commented on: 190411

Ran 5k. 27:20 didn’t feel like throwing up afterward this time! Focused on technique and cadence, not pushing the pace until the last 1km. Stretched many things and got a couple solid presses to handstand w/ straight arms and legs and held for 10 seconds or more. Felt pretty tired for 10-20m after the run. Didn’t start the timer on stretching and handstand practice until my girlfriend was ready, about 15 minutes after finishing my run.

40/192/5’9”

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Kisa Tiller
May 2nd, 2019 at 3:18 am
Commented on: 190411

41:46 2000m unbroken (PR)

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Kisa Tiller
May 2nd, 2019 at 3:19 am

Oops, wrong date!

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John Campion
April 27th, 2019 at 3:48 pm
Commented on: 190411

19:10 run


39:36 total

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John Doody
April 25th, 2019 at 11:49 pm
Commented on: 190411

Run 5k-20:49

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John Doody
April 25th, 2019 at 11:53 pm

21 sec PR

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Jacqueline Rees
April 22nd, 2019 at 5:45 am
Commented on: 190411

19:30 Row , Run is usually 18 mins

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Geoffroy Castelnau
April 18th, 2019 at 6:24 pm
Commented on: 190411

26:23 Run (done on Sunday, April 14th)

M/40y/176cm/74kg

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Shannon Said
April 14th, 2019 at 10:29 pm
Commented on: 190411

2.5km row

2.5km run (9.0-10.0km/h, 3% incline)

31:50

My running sucks...any suggestions?

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David Williams
April 14th, 2019 at 9:21 pm
Commented on: 190411

2500 m in 11 min

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Shane Azizi
April 14th, 2019 at 6:39 pm
Commented on: 190411

~25 minuets Rx. GPS and timer died around halfway point

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Shane Azizi
May 1st, 2019 at 12:10 am

*run

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Antonio Ivanov
April 14th, 2019 at 7:49 am
Commented on: 190411

M/23/176/67kg - 22:33

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Shawn Tilbury
April 14th, 2019 at 1:14 am
Commented on: 190411

21:08.5. Row. PR

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Luke Corazza
April 13th, 2019 at 7:40 pm
Commented on: 190411

23:48

18 second PR. Finally broke 24:00!

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Stacey Carpenter
April 13th, 2019 at 12:18 pm
Commented on: 190411

50-40-30-20-10 41:29

Wallballs 14#

Goblet Stepups 35#

KBS 35#

Situps

Needed to see Pukie and just ran 5k Sunday

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Knox Williams
April 12th, 2019 at 11:01 pm
Commented on: 190411

27:15 rx run


Haven’t been running much lately, so this was a kick in the butt. Good motivation to start getting back after it, especially since the weather is getting nicer!

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Holden MacRae
April 12th, 2019 at 10:56 pm
Commented on: The Hyponatremia of Exercise, Part 6

Very insightful historical perspective Tim. I was a subject in Eddie Coyle's first CHO feeding study in 1983 funded by Ross Laboratories, who then developed the polymerized glucose-containing drink Exceed. For a month, on every Thursday morning beginning at 0700 (after a 12 hour overnight fast), I rode a cycle ergometer at 70-74% of VO2max for 2 hours (about 245W fixed work rate). It was miserable after the first 45 minutes, even with high capacity fans blowing. And we were drinking around 1 L/hr of the maltodextrin or placebo solution.


Interestingly, I would do 3 hour bike rides in the hill-country outside Austin TX with a water bottle that was only filled once - probably only 500 ml total water during that ride, even in the summer heat and humidity.


So, those early experiments became the beginning of the acceleration towards your described ZPD2. And of course it wasn't only fluid that was pushed on exercisers, but glucose-laden fluids. Another recommendation with unfortunate consequences.

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Timothy Noakes
May 25th, 2019 at 7:34 pm

Thanks Holden. (Note Holden was in the first class of 10 students in our inaugural 1981 BSc Honours Course in Sports Science at my former University). As you will recall, at the time there were many scientists around the world trying to "prove" that carbohydrate ingestion during exercise would improve performance. But none of us realised that the key was to fast the athletes for 12 hours before exercise (to deplete liver glycogen stores), the method that Dr Coyle successfully developed. Of course the relevance of this method to the real world in which athletes eat an evening meal and a breakfast before racing, is not immediately clear. Interestingly Dr Coyle's more famous study found (as you know) that subjects who ingested carbohydrate at high rates could exercise for an hour longer (4 hours) than when they ingested only water (3 hours). But during the additional hour of exercise, subjects did not utilise any more muscle glycogen as muscle glycogen levels were the same after 3 and 4 hours of exercise. So it was not muscle glycogen depletion that caused them to stop at 3 hours when drinking only water. This point is seldom made.

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Albert Kombe
April 12th, 2019 at 10:46 pm
Commented on: 190411

Assault Bike for 20mins

Stretch & practice Handstands for 20mins.

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J D
April 12th, 2019 at 10:15 pm
Commented on: 190411

19:57

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Brianne Carrington
April 12th, 2019 at 6:17 pm
Commented on: 190411

21:55

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Patrick Doyle
April 12th, 2019 at 3:55 pm
Commented on: 190411

went for the airbike alternative....

60 mins

807 Cals

19.75 Miles

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Viktor Wachtler
April 12th, 2019 at 2:58 pm
Commented on: 190411

25:06 run


N 42/1.78m/77kg

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Claire Fiddian-Green
April 12th, 2019 at 12:13 pm
Commented on: 190411

Working my way through a head and chest cold and didn’t have endurance or being inverted in me today. Instead, I completed:

3 rounds: 1,000 m row + 15 push press 65# + 15 box jump overs (20 inch box). Completed in 22:29.

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Jesse Montagnino
April 12th, 2019 at 6:14 am
Commented on: 190411

20 minutes headstand practice

Handstands have been n getting better, but I'm going to the basics to develop better technique and core strength.


I strongly reckoned looking up carl paoli's handstand progressions on YouTube. Start by looking up the tripod.


20:29

Focus was on breathing pattern a d long pulls.


D 28:52

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Daniel Bangerter
April 12th, 2019 at 3:05 am
Commented on: 190411

First Crossfit workout, and first workout in a long while. Got 22:14 on the row. How is that? I honestly have no idea how that is for a first-timer who just got off the couch.

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Phill Kiddoo
April 12th, 2019 at 1:59 am
Commented on: 190411

21:38 row

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Js Smith
April 12th, 2019 at 1:56 am
Commented on: 190411

5k run 37:03

Legs locked up around the 1.5 mark and I just couldn’t get them to move. Walked/shuffled it out for a quarter to half mile then jogged back. Man that hurt!

Did the stretching but skipped the handstand

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Jake Kiddoo
April 12th, 2019 at 1:52 am
Commented on: 190411

Row 23:58

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Russell Albrycht
April 12th, 2019 at 12:14 am
Commented on: 190411

41 cal as 4 min tabata and after work, 150cal in 14:15

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Michael Marleau
April 11th, 2019 at 11:56 pm
Commented on: 190411

Run or row 5,000 meters.


1km run

1km row

1km run

1km row

1km run


30:45


Stretch and practice handstands for 20 minutes.

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Or Maor
April 11th, 2019 at 11:25 pm
Commented on: 190411

25:09m

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Or Maor
April 11th, 2019 at 11:26 pm

5000m Row

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Nicole Deaver
April 11th, 2019 at 11:01 pm
Commented on: 190411

5k Run 28:47


Well sure didn't expect a PR today, just didn't want to die. But was only 11 seconds slower So I'll take it!


I ran this evening after day 3 of digging up, hauling, & dumping sod and dirt. By the way does anyone know what a 10 cubic foot wheelbarrow full of dirt weighs maybe I should record it in my workout journal? 🤣


But seriously not all improvements & PRs are just with the bar. Last year I could only lift and push the wheelbarrow maybe halfway full. This year I filled that thing to the top!! And the 1st 2 trips were with flat tires, I just thought I put too much in. 🤷🏻‍♀️ Thank you Crossfit!!

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Brianna Sweet
April 11th, 2019 at 10:07 pm
Commented on: 190411

I made my own WOD incorporating the row and the handstand work. It was challenging and fun. I got handstand work options from @dotcomscaled.


5RFT:

-1000m Row

-:30s box handstand hold

-:30s hollow body wall hold

-:30s Double KB OH Hold (26# each hand)


41:53

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Reymond Kiddoo
April 11th, 2019 at 9:56 pm
Commented on: 190411

28:54 for a 5k Run

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Jake Kiddoo
April 12th, 2019 at 1:53 am

👍💪

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Phill Kiddoo
April 12th, 2019 at 2:00 am

Inspired me to WOD!

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Hank McKibban
April 11th, 2019 at 9:10 pm
Commented on: 190411

19:06 rx row

190331- 19:05 rx

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Tripp Starling
April 11th, 2019 at 8:45 pm
Commented on: 190411

5k row 20:54, 33 second improvement from last effort


Wifey 5k row 24:46

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Chris Meldrum
April 11th, 2019 at 7:58 pm
Commented on: 190411

“Blue”

Three rounds for time of:

Row 500m

21 Burpees

Run 400m


As rx’d, 15:47.


Rows paced to be slightly uncomfortable, without burning me up, around 1:52-1:54. Burpees could have gone a bit faster, and a little sluggish on the runs. Still, this is my third-fastest and only 20 seconds off my best-ever “Blue”. 10th anniversary, miss you buddy.


The "Blue" story: https://vimeo.com/22412318


46m/5'10"/180

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Marco Nebel
April 11th, 2019 at 7:43 pm
Commented on: 190411

5 k run 25:50

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Tom Perry
April 11th, 2019 at 6:46 pm
Commented on: 190411

57 / 168


5k row -- 20:34


This is only :13 slower than my PR back in 2001! What I did differently was changing the damper setting. I went from 2 to 6. I know the C2 rowers have a drag setting to simulate water effect but does anyone have the definitive information about the damper setting? Thanks

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Mark Yates
April 11th, 2019 at 6:37 pm
Commented on: 190411

Ran the slowest 5k I have run in years (around 28 minutes). May have to do with change in diet, eating super clean, but it doesn't make sense. Oh well, maybe just one of those days.

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Scott Jacobson
April 11th, 2019 at 6:17 pm
Commented on: 190411

5’8” / 164 lb / 20 / M


Chose to Row, 20:26

New 5K PR!

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Jeffrey Howard
April 11th, 2019 at 6:02 pm
Commented on: 190411

19:08, Run

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Cy Azizi
April 11th, 2019 at 5:53 pm
Commented on: 190411

5k run 23:59

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Eldon Gomez
April 11th, 2019 at 5:38 pm
Commented on: 190411

First time I've ever rowed this much in one session at the same time. averaged a 2:10/500 m. Total time on row was 21:42. Not bad I guess. Performed this on a Concept2 Model C


M/34/203

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Randy Long
April 11th, 2019 at 4:24 pm
Commented on: 190411

Run 5K. 22:08


Not a great time for me, but I’ve already run 17 miles this week and did the heavy DL WOD yesterday. Posterior chain felt sluggish.

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Stacey Thompkins
April 11th, 2019 at 3:31 pm
Commented on: 190411

M/44/6'2"/185#


Went with the 300 cals on Assault bike...21:58 much better than last attempt on 190214 time was 23:46

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Matthew Bolton
April 11th, 2019 at 2:40 pm
Commented on: 190411

5k Row - 20:46

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Matthew Bolton
April 11th, 2019 at 2:40 pm
Commented on: 190411

5k Row - 20:46

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Evan Walton
April 11th, 2019 at 2:23 pm
Commented on: 190411

31:16 run

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Kwansoo Kim
April 11th, 2019 at 2:17 pm
Commented on: 190411

5k Row 19:25 이런거 힘들어맨

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Jim Rix
April 11th, 2019 at 1:55 pm
Commented on: 190411

2.8 miles in 24:06, then about 6 handstand attempts. Still using the wall as a crutch, but am definitely getting better.

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Michael Arko
April 11th, 2019 at 12:45 pm
Commented on: 190411

5.11km in 26:48

Terrible.

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Ethan Money
April 11th, 2019 at 12:29 pm
Commented on: 190411

23:07 5k row

Coming from a running background, I always choose to do the row over run since its tougher on me than running.

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Mike Andridge
April 11th, 2019 at 12:04 pm
Commented on: 190411

Saving this for the weekend to make it a trail run

subbed

6 rounds

5 strict pull ups

4 burpees

3 pwr clns (2 rnds @135, 2@155, 2@165)

untimed

m/49/175

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Basem ElAdawy
April 11th, 2019 at 12:36 pm

fun

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Sebastien Fitzpatrick
April 11th, 2019 at 12:03 pm
Commented on: 190411

5k run 26:06


Stretched groin, hams, calves. Practiced static holds tapping a wall to try to keep it free standing, accumulating 5min.


My 24:17 5k run must have been a fluke? This is also coming right after I said that my 5k times were getting better.

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John Clarke
April 11th, 2019 at 11:18 am
Commented on: 190411

Run - 19:36 - outside


Last 5k - 20:45 - treadmill

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Dave DeCoste
April 11th, 2019 at 11:17 am
Commented on: 190411

19:06 on the row (tied pr)

Completed stretching and handstand practice

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AJ Rutherford
April 11th, 2019 at 10:38 am
Commented on: 190411

I did both. 28:52 for 3.5 miles and 20:41 for the row.

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Amaury Chaumet
April 11th, 2019 at 9:55 am
Commented on: 190411

Row 22’08 

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Alessandro Meloni
April 11th, 2019 at 7:04 am
Commented on: 190411

M 43Y 77kg 175cm

19:58

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Pavel Stas
April 11th, 2019 at 6:20 am
Commented on: 190411

Row 18:29

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Juan Acevedo
April 11th, 2019 at 3:02 am
Commented on: 190411

Intended Stimulus

.

Being able to run/row a 5K on any given day is an awesome thing. Let's celebrate that today. Let's shoot for an increase today! No matter which one you pick, shoot for the same: start with a slightly slower pace from your last 5k, and then try to increase your pace with each kilometer. At the beginning it will feel easy, it should. In the middle you will have to accelerate, you might not want to, but you will, you can. At the end you will push like a maniac, it might feel like the train is derailing and all your nuts and bolts are getting loose, but keep pushing. We are good at this, we are awesome at pushing. PUSH!

On stretching, work on an area that needs love, check mobilitywod or thebarbellphysio for references. Options for handstands to follow.



Options for Row

For time:

5000m Row

.

P=the average split time of your most recent 5K.

0-1000m: P+5 seconds

1000-2000m: P

2000-3000m: P-2 seconds

3000-4000m: P-4 seconds

4000-5000m: P-5 seconds

This numbers are very generic guidelines, you should adjust based on how you are feeling today and on your actual P.



For athletes new to rowing or not used to longer distances follow row as far as possible in 20 minutes.



Options for Run

For time:

5000m Run

.

P=the average mile/minute time of your most recent 5K.

0-1000m: P+ 20 seconds

1000-2000m: P + 10

2000-3000m: P - 5 seconds

3000-4000m: P - 15 seconds

4000-5000m: P - 20 seconds

This numbers are very generic guidelines, you should adjust based on how you are feeling today and on your actual P.

For athletes new to running or not used to longer distances follow run as far as possible in 20 minutes.



Options for Handstand

Option 1

4 sets

30 seconds reach handstand

30 seconds rest

30 seconds box forearm assist handstand

30 seconds rest

30 seconds hollow body wall hold

30 seconds rest

30 seconds L handstand hold

30 seconds rest



Option 2

4 sets

30 seconds box handstand

30 seconds rest

30 seconds hollow body wall hold

30 seconds rest

30 seconds double kettlebell overhead hold

30 seconds rest

.

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Evan Walton
April 11th, 2019 at 2:25 pm

Thank you for this info. I took your advice and ran 20 seconds faster than my previous best. I started at a slower pace and ended faster than I have ever ran on a treadmill.

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Chris Sinagoga
April 11th, 2019 at 2:52 am
Commented on: 190411

Champions Club Scaling Notes


Late basketball practice y'all.


RANT:

I am currently in my 10th season coaching track and one thing I have to constantly remind our kids is the difference between testing workouts and training workouts. There is no right or wrong answer for any specific workout, it just depends on what the coach or athlete wants to get out of that day. If you want to see how all those rowing efforts after lifts or gymnastics scales are affecting your 5k run time, then have at it! If you want this to serve as a great tool for making something better in your fitness, then that’s legit too. Up to you. Just know an all-out 5k would leave little in the tank for handstands and stretching in the near vicinity.


ORGANIC SCALES:

Strength — midline work would be a good focus here, so hollow holds or l-sits mixed with running for 30 minutes would be good. Maybe run 400m (fast) and max time hollow body hold.

Stamina — break up into a 20-30 minute amrap with a short run (200 or 40) at your 5k pace and lunges. Lots and lots of lunges. Also with handstands, short sets and short rest.

Endurance — break into small 400 or 800m chunks that allow you to go fast and rest 4x whatever it takes you to run

Flexibility — hang out in a squat for 10 minutes after the run, or hang from a bar for 5 minutes after the row


NEUROLOGICAL SCALES:

Coordination — one of our track practice favorites. Pose drill for 50 meters, run 150 meters, another pose drill for 50 meters, run 150 meters, etc.

Accuracy — keep even splits on the 1k efforts.

Agility — for any sport-specific athlete, use this as an opportunity to do a 20-minute workout for your sport. I used to do Basketball Cindy: 5 made 3’s, 10 made elbow shots, 15 made and-1 lay-ups. It sucked!

Balance — movement is the distortion of balance, so the emphasis here would be falling. Falling forward in running and falling backwards on the rower


GROUP VERSION: if in the mood for testing, hit the 5k, and if in the mood for training then mix strength, stamina, and endurance: AMRAP in 20 minutes of 200m run (or 1:00 running jump rope), 30 lunges, and 15-sec. l-sit


I SHOULD TRY THIS RX’D IF: I can run in under 20 minutes with good form, or I want to see where my fitness is at`


WARMUP:

Squat — prep the hips at full ROM

Kip — prep overhead and global flexion/extension

Running jump rope — pulling prep

Candlestick rolls — rowing prep


GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB): 5. But depends on how you treat it. 8 if it’s a test. 9 if you’re doing prescribed rest. A lot of variance here.

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Lucas Almeida
April 11th, 2019 at 2:48 am
Commented on: 190411

M/36/5’9”/190lb

23:39

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Eric O'Connor
April 11th, 2019 at 2:42 am
Commented on: 190411

This 5,000m run or row option was last programmed on 1/30. For today, I will likely encourage most athletes to complete the run option, as there has been more rowing programmed when compared to running. These efforts have been programmed consistently for the last 3 months, which should be helpful when figuring out paces and times to shoot for.

Here are some thoughts on potential scaling:

Row/Run: I will encourage most athletes to complete the entire distance today. Newer athletes, or athletes that have little exposure to moderate distance running or rowing, will most likely have to scale. On the row, athletes can break the 5k up into smaller chunks and take small breaks to complete the distance. For the run, athletes can do a mix of running and walking to achieve the full distance.

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. Due to the consistency of these efforts being programmed, I will be able to progress athletes to achieve further distances or faster times.

I can also have athletes row or run for a set time. For example, row or run 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, or less, time.

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 could be a suitable alternative.


Handstand Holds- The goal for today will be to provide a handstand variation that most closely replicates a freestanding hold, based on the skill-level of each athlete. I will have athletes attempt 6-10 solid efforts. The first, and easiest, scaling option will be to have athletes hold a piked handstand with feet on the box or even feet on the ground. Increasing the difficulty would be performing a wall-walk into a handstand hold, facing the wall. If athletes have shown competency facing the wall, I will have them kick up against a wall and hold a sound handstand. To further progress towards a freestanding hold, I can have athletes try to reach their heels away from the wall and/or utilize a spotter in a freestanding environment.

If I have an athlete that cannot get inverted, I will likely have them perform a mix of incline position drills and overhead plate holds.


Stretching- I will prescribed 2-3 stretches for each modality today. For athletes that have completed the run, I will likely focus on stretches for the lower leg, quads, and hamstrings. For athletes that completed the row, I will focus primarily on the hips, as well as the upper/lower back.

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Regan Windsor
April 11th, 2019 at 1:14 am
Commented on: 190411

F/44 5k row 22:50 PR!

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Danny Bostwick
April 11th, 2019 at 12:40 am
Commented on: 190411

I had been a Mainsite follower for about a year prior to 2019. Stopped following in feb because I had a knee injury and truthfully got bored of it, but I’m curious how everyone’s fitness is that stayed on this year? How’s your body responding to the programming? How’s your fitness level?

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John Clarke
April 11th, 2019 at 12:46 am

My two 2019 resolutions were: bring home cooked breakfast & lunch to work AND main site programming only after years of mix n match etc. Even after herniating a disc in my lower back Sept 2018, this year I’ve PRd:


Cindy: 22+ 10 (I think)

Fran: 5:15 rx

5k row (19:16. and again 18:58)

2k row (7:21)


I’ve been scaling down the weight on anything including barbells with the back issue, but the stretching and core work has helped immensely.

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Danny Bostwick
April 11th, 2019 at 12:55 am

That’s beautiful, John. I think that’s a recipe for living your life without borders. Glad to hear you’re feeling good! Strong glutes and virtuous movement will cure that back pain.

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Sebastien Fitzpatrick
April 11th, 2019 at 12:58 am

My Beyond the Whiteboard fitness level is going up quickly. I was around 68/100 for a long time, and since January I’ve gone up to 76/100. I’ve PR’d my clean and deadlift, the latter of which I was stagnant for over two years. My run and row times are improving greatly for me, and I PR’d my Grace time at 2:24. I’d say this programming is just fine.

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Luke Corazza
April 11th, 2019 at 2:59 am

I've been following mainsite since 2013, but I rarely post. I'm able to squeeze in 3 to 4 WODs a week max between work and family obligations. Regardless, I've PR'd my deadlift, backsquat, 5k run, 5k row, and C&J this year. I've also lost close to 10 lbs and lowered my systolic blood pressure 15 points. (One of those numbers matters to me!)


I agree with Sebastien!

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Danny Bostwick
April 11th, 2019 at 1:47 pm

Sebastian, that’s great to hear. Your scores were always one I would look for so I was hoping you’d respond.


Luke, phenomenal to hear, keep digging man!

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Steven Thunander
April 11th, 2019 at 12:29 am
Commented on: 190411

Globo Scale: As Rxed. Runs can be done on a track, outside, or on a treadmill with a slight incline. If unable to run and without a rower do 300 cals on assault bike (350 cals aerodyne), or do 20 minutes of cardio style movements at a moderate intensity.


Stretching- As always, ROMWOD, M-WOD, or a yoga session work here.


Handstands... This can be piked from a box, or bench, planks (scaled) freestanding, on a wall, facing a wall; handstand walks, handstand obstacles; wall walks, bear crawls (Scaled).

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