CrossFit | 190514
Tuesday

190514

Workout of the Day

84

Warm up for 20 minutes with scales, L-sits, inversion (handstands), planks, and stretching (SLIPS).

Run or row 5,000 meters.

Post time to comments. | Compare to 190501.

A Reason to Be Skeptical of the Workplace Wellness Industry

4

The workplace wellness industry has more than quadrupled since 2011, drawing in $8 billion in annual revenue and covering almost one in three American workers. Unfortunately, as Scientific American concludes, it didn’t change employees’ behavior or health care costs in the first year. Employees who took part didn’t become healthier or more productive, and were not more likely to go to the gym or run in a local race. Total health care costs didn’t drop, either.

Read the article A Reason to Be Skeptical of the Workplace Wellness Industry

Comments on 190514

90 Comments

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Shawn Hakimi
November 6th, 2020 at 2:08 pm
Commented on: 190514

SLIPS completed.


25:44 Rx'd (Run).

(edited)
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Matthew Aukstikalnes
April 10th, 2020 at 3:21 pm
Commented on: 190514

Row 5k, 21:47.8. not my best or worst. hard to keep moving today

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Matthieu Dubreucq
January 26th, 2020 at 12:34 pm
Commented on: A Reason to Be Skeptical of the Workplace Wellness Industry

I would like to see if an education program about health and Fitness would be a better way to spend money?

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Ruben Meier
December 11th, 2019 at 5:31 pm
Commented on: 190514

110/120/130/140/145/147.5kg

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Manchild Manchild
August 6th, 2019 at 6:05 pm
Commented on: 190514

did SLIPS, and then subbed 50 BPUs


6:52

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Kury Akin
June 25th, 2019 at 5:03 pm
Commented on: 190514

Sub 5*4m AMRAP (no breaks). 50du, 20each: 20kg sdlhp, 9kg wall ball, 20kg KB swing, lunge. Not feeling it today. Stopped after 2R.


Previously 17:20 row. Finally used a rowing m/c in hotel on holiday.


Before that: 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
June 7th, 2019 at 5:08 pm
Commented on: 190514

3.37

30:35

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Jeff Chalfant
June 4th, 2019 at 9:41 pm
Commented on: 190514

Four round warmup:


:20 front scale L/R

:20 back scale each L\R

:20 L sit hold on floor

:40 rest

:60 free handstand attempts

:60 sad pancake stretch


27:12 5k run. Started too fast again. 5m/km Couldn’t seem to slow down at first but I finished at 5:28/km.

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Jeff Chalfant
June 4th, 2019 at 9:44 pm

Last time 26:45 :( maybe the sore breathing muscles from all that handstand walking yesterday affected my performance.

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John Campion
May 24th, 2019 at 12:29 pm
Commented on: 190514

Row

19:31.6

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Benoit Fournié
May 23rd, 2019 at 2:02 pm
Commented on: 190514

30'11'' - not flat at all ...

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Knox Williams
May 22nd, 2019 at 1:41 pm
Commented on: 190514

27:00 flat. Need to start running consistently again!

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John Doody
May 21st, 2019 at 9:45 pm
Commented on: 190514

5K Run-21:33. Not a PR, but about an average time for me

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John Doody
May 22nd, 2019 at 10:57 am

1834 row 5K for warm up to Deadlifts

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Clint Michael
May 21st, 2019 at 1:31 am
Commented on: 190514

5k run

24:29

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Nathanael Akin
May 20th, 2019 at 11:27 pm
Commented on: 190514

21:40RX

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Shannon Said
May 20th, 2019 at 2:04 pm
Commented on: 190514

Skipped the warmup

26:39

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Matt Duplessis
May 20th, 2019 at 1:09 pm
Commented on: 190514

5K Run: 24:30

1 sec faster than last time. I'll take it considering coming back from 10 day vacation.

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Geoffroy Castelnau
May 19th, 2019 at 4:20 pm
Commented on: 190514

27:38 5k run

M / 40y / 176cm / 74kg

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Albert Kombe
May 18th, 2019 at 4:27 pm
Commented on: 190514

5km Row = 21:41

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Vincent Dahlqvist
May 18th, 2019 at 12:00 pm
Commented on: 190514

20:02

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Cliff Hoecker
May 18th, 2019 at 2:36 am
Commented on: 190514

24:58 run

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Sam Meixell
May 17th, 2019 at 10:32 pm
Commented on: 190514

Row 5k - 20:59

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Andrew Moultrie
May 17th, 2019 at 11:10 am
Commented on: 190514

Row- 19:43.3 - PR


5k-2k remaining: kept 1:58-2:00 pace

2k-1k: ~2:02 pace

1k-0: 1:55-1:58

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Andrew Moultrie
October 10th, 2019 at 1:52 am

190501 – 20:24

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Akiko Stojek
May 16th, 2019 at 6:02 pm
Commented on: At-Home Workout

I love these videos but it'd be better if you could use happier music?

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Elizabeth Flores
May 19th, 2019 at 10:18 pm


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Viktor Wachtler
May 16th, 2019 at 11:42 am
Commented on: 190514

First dumbell WOD from 0515, result there.

Then run 5K: 24:58

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Brendan Mullan
May 16th, 2019 at 5:49 am
Commented on: 190514

Row 23.43 😀

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Matt Huston
May 16th, 2019 at 5:35 am
Commented on: 190514

8 mins of scales, planks, foam rolling then 2k row: 7:49.5

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Js Smith
May 16th, 2019 at 2:37 am
Commented on: 190514

35:06

Last time was 190411 37:03

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Js Smith
May 16th, 2019 at 3:34 am

SLIPS afterward

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Christopher Voght
May 16th, 2019 at 1:51 am
Commented on: 190514

Run 5k


26:04

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Darren Ward
May 16th, 2019 at 12:57 am
Commented on: 190514

Run 5k, 22:10.

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Cy Azizi
May 15th, 2019 at 11:20 pm
Commented on: 190514

Ran 26:05

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Jon Wilson
May 15th, 2019 at 6:48 pm
Commented on: 190514

Row

21:47

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Byron Hills
May 15th, 2019 at 4:57 pm
Commented on: 190514

5k run 23:25

PR I believe

7:30ish avg. mile

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Dave DeCoste
May 15th, 2019 at 11:03 am
Commented on: 190514

28:52

Wore 20 lb vest

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David Williams
May 15th, 2019 at 3:42 am
Commented on: 190514

2500 m row 10:15

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Matt Cairns
May 15th, 2019 at 3:26 am
Commented on: 190514

33:06 5k run

No stops!

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Joseph Perrotto
May 15th, 2019 at 2:33 am
Commented on: 190514

19:39 on the row (1:28 PR)

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Phill Kiddoo
May 15th, 2019 at 2:10 am
Commented on: 190514

Row 21:36

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Jake Kiddoo
May 15th, 2019 at 2:10 am
Commented on: 190514

23:32 row

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Katina Thornton
May 15th, 2019 at 1:13 am
Commented on: A Reason to Be Skeptical of the Workplace Wellness Industry

I often wondered whether incentivizing the acquisition of a certain amount of fitness "steps" made anyone healthier. Maybe not. "Programs like these may simply attract employees who are already healthy and have lower health care costs."

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Elizabeth Flores
May 19th, 2019 at 10:18 pm


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Elizabeth Flores
May 19th, 2019 at 10:18 pm


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Jason Laliberte
May 14th, 2019 at 11:42 pm
Commented on: 190514

SLIPS completed

First time doing a 5k row 19:36

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Shane Azizi
May 14th, 2019 at 11:17 pm
Commented on: 190514

27:55 Rx run

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Russell Albrycht
May 14th, 2019 at 11:08 pm
Commented on: 190514

160cal, 15:01, assault bike

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Tripp Starling
May 14th, 2019 at 11:03 pm
Commented on: 190514

Row 5k 20:30 (compare to 20:31)


Jackie row 5k 24:30

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Stacey Carpenter
May 14th, 2019 at 10:39 pm
Commented on: 190514

drink too much water and tested five minutes after row and Jogged a slow mile 1.62km in 11:38

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Stacey Carpenter
May 14th, 2019 at 10:15 pm
Commented on: 190514

extra stretching Hamstrings 3mins each of the rest SLIPS Row 5k 22:19

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Stacey Thompkins
May 14th, 2019 at 10:01 pm
Commented on: 190514

M/44/6'2"/185#


From @smashwerx animal version

40 min alt EMOM so 10 rds total

12 cal AB

12 cal row

12 burpees

1 min rest

Maintained 12 throughout will increase to 13 next time

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James Buckley
May 14th, 2019 at 8:16 pm
Commented on: 190514

Newbie

Row 5km - 25:14

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James Buckley
May 14th, 2019 at 8:16 pm
Commented on: 190514

Newbie

Row 5km - 25:14

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Matt Zero
May 14th, 2019 at 7:43 pm
Commented on: 190514

SLIPS are great!

Row - 20:20

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Yura Gorbach
May 14th, 2019 at 7:10 pm
Commented on: 190514

Row 5km 17:30 minutes

5min rest

Run 5km 24:34 minutes

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Nicole Deaver
May 14th, 2019 at 6:51 pm
Commented on: 190514

Tabata Sprints

25 mins bike

Tabata Sprints

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Nathan Michael King
May 14th, 2019 at 6:38 pm
Commented on: 190514

:30 Front Scale Right

:30 Back Scale Left

:30 Front Scale Right

:30 Back Scale Left

5 x EMOM :20 L Sit

5 x EMOM x 3 Headstand Straddle Press

5 x EMOM :30 High Plank to Low Plank

:60 Gastrocnemius Stretch Right/Left

:60 Soles Stretch Right/Left


5k Run 🏃🏻 28:27

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John Clarke
May 14th, 2019 at 6:32 pm
Commented on: 190514

20 minutes of planks, knees to elbows, stretching.


Row 1,000 meters - 3:29.5 - 3.5 second PR

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Gary Waters
May 14th, 2019 at 5:28 pm
Commented on: 190514

Ran a 5k today with my fellow Airmen. Didn't really worry about time, just made sure everyone finished.

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Troy Work
May 14th, 2019 at 5:25 pm
Commented on: 190514

Run 5k. 27:30. Slowest ever 5k, BUT first time running farther than 1.5 miles without stopping in months

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Kendall Helgren
May 14th, 2019 at 5:16 pm
Commented on: 190514

What does scales mean?

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Hank McKibban
May 14th, 2019 at 3:23 pm
Commented on: 190514

19:01 row


190411: 19:06 row

190331: 19:05 row

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Michael Arko
May 14th, 2019 at 2:43 pm
Commented on: 190514

Ran 5k:

5.07km in 24:57

Way too slow.

SLIPS were a great warm-up again, but I felt them slowing me down on the running, especially the Scales. On the other hand, no hip or other joint pain. For L-sits, I alternated with some chair-sits, for longer holds and less rest time. For inversions, I worked on strict+slow HSPUs.

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Randy Long
May 14th, 2019 at 1:35 pm
Commented on: 190514

Run 5K.


21.26

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Arne Maltzan
May 14th, 2019 at 1:25 pm
Commented on: 190514

10k in 40:31


M/48/193cm/94kg

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Jim Rix
May 14th, 2019 at 1:17 pm
Commented on: 190514

2.5 miles, 21:50. I keep getting slower, it seems.

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Przemyslaw Kaczorowski
May 14th, 2019 at 1:03 pm
Commented on: 190514

21:38

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John Rossetti
May 14th, 2019 at 11:52 am
Commented on: 190514

54 YOM 5’6” 213


Rx’d


5000 M Row


23:33 PR

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Ethan Money
May 14th, 2019 at 11:39 am
Commented on: 190514

21:22

PR by 1:45

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Troy Work
May 14th, 2019 at 12:23 pm

Good job!

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Mike Andridge
May 14th, 2019 at 10:59 am
Commented on: 190514

rx SLIPS

then, from Feb 29th, 2012

25 strict hspu

50 strict knee to tricep

800m run

75 push press 75#

150 du

29:07

into

1000m row @ 4:30

rest 3 min

500m row @ 1:98--If it's not a pr, it's very close

m/49/175

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Jim Rix
May 14th, 2019 at 1:17 pm

Wow. That's brutal!

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Claire Fiddian-Green
May 14th, 2019 at 10:43 am
Commented on: 190514

12 min stretching hips, ankles, shoulders.

1,000m row 4:23

0:30 sec rest

7 min AMRAP: 6 pull-ups, 5 burpees, 4 hang power cleans 75#, 3 thrusters 75#. Completed 5 rounds Rx.

0:30 sec rest

1,000m row 4:19.

Rest 5:00 min

2 min L-sits accumulated.

Combination of main site and CF Linchpin.

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Sebastien Fitzpatrick
May 14th, 2019 at 10:34 am
Commented on: 190514

5k Run: 24:11 (3 sec PR!)


These 5k runs are really hard for me, that’s why I keep picking them over the row. I don’t know what I did different today vs other days, but I felt good and I knew I was going faster than most days. Totally puked at the finish though.

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David Williams
May 15th, 2019 at 3:43 am

Nice job

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Dale Trueman
May 14th, 2019 at 10:11 am
Commented on: 190514

A rough morning. Row: 20:41

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Kyle Buchanan
May 14th, 2019 at 9:33 am
Commented on: 190514

slips: done

row: 19:22

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Juan Acevedo
May 14th, 2019 at 3:06 am
Commented on: 190514

Intended Stimulus

.

Last time we did this workout (190501) this was our mantra: find the struggle, enjoy the struggle. If you rowed then, let's run today, and viceversa. However, let's keep the same attitude that we had that day. Let's go after this with grit and ambition. Don't go in with a pace or a time in mind, rather go in ready to put yourself in that uncomfortable threshold zone. Right in the border of "I got this", and "Oh fuck I don't know if I can handle this for too much longer!" If that zone is in PR territory today, great! If it is not, equally great. What matters is that we ride that struggle wave. LET'S GIVE IT HELL!



For athletes new to running/rowing or not used to longer distances run/row as far as possible in 25 minutes.

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Eric O'Connor
May 14th, 2019 at 2:51 am
Commented on: 190514

For the warm-up work, I will athletes focus primarily on scale practice mixed with some stretching and warm-up drills for the rowing or running. This plan should help to maximize efficiency, in a group-class setting, as well as focusing on some parts of the body that were not overly taxed from yesterday’s handstand work. The stretching will involve movements to recover from yesterdays workout, as well as movements to prepare for today’s workout. Consider the following template:

2 rounds of

3:00 Scale practice

3:00 Stretching (coaches choice: dynamic or static)

3:00 Run or row prep


If looking to include the entire SLIPS series, consider the following:

4 Rounds

1:00 Scale practice

1:00 L-sit practice

1:00 Inversion practice

1:00 Planks

1:00 Stretching


or simple perform 4:00 of each movement.


This 5,000m run or row option was last programmed on 5/1. 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.

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Chris Sinagoga
May 14th, 2019 at 2:32 am
Commented on: 190514

Champions Club Scaling Notes


RANT:

I keep telling myself that I’m going to do a 5k with the group. I did it once before, maybe twice, I can’t remember. But every time it comes up I default to some kind of modification; lately it’s been that 20-minute workout with 200m run, 30 lunges, 15-sec. L-sit. The reason is because of the crowd we have: teenagers, middle schoolers, and parents. We have so much work to do on technique for every movement (running included) that I think time would be better spent splitting it up like we do. If it was pure fitness, I would do the 5k. If it was a one-on-one session with an athlete with good form, I’d give them the option (and I do for some of our people anyway). But I just know the form is going to break down around the 2 mile mark, the cadence will get slower, and I’ll just get annoyed. Plus I’m not a fan of sending kids off for running without being able to watch them.

I also only have done this once since I started CrossFit in late 2005. Any time this would come up (except once in 2010 I think) I would do Cindy on the basketball court: AMRAP in 20 minutes of: 5 made 3s, 10 made elbow curl shots, 15 made and-1 lay-ups. Much more fun to me than running alone.

With that being said, this really is a great workout as written and as much as I don’t like it, I think it’s important that it comes up as often as it has been. We’ve always seen the best transition into CrossFit coming from people with endurance backgrounds.


Check two 5ks ago for scaling notes.

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Joseph Jensen
May 14th, 2019 at 1:47 am
Commented on: 190514

Can someone explain SLIPS to me? Google isn’t helping...

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Jen Mosley
May 14th, 2019 at 1:50 am

Yes please! I've searched Google and the CF website.

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Troy Work
May 14th, 2019 at 2:00 am

SLIPS is the acronym for (gymnastics) scales, l-sits, inversion (handstands), planks and stretching.

front scale- https://www.youtube.com/watch?v=WgXaf7g0Pyo


back scale- https://www.crossfit.com/essentials/back-scales-progression


I spend about 4 minutes working on each component and move to the next, but as this comes up more, and depending on the workout, I will begin to alter how long I spend on each probably. I love it as a warm-up so far. Hope this helps.

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Steven Thunander
May 14th, 2019 at 12:41 am
Commented on: 190514

Globo scale: As rxed. Track, outside, or treadmill with slight incline. Sub 300 cal assault bike/echo bike if no rower or area to run is available.

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Kyungtaek Kang
May 14th, 2019 at 12:12 am
Commented on: 190514

안양공식인증지부 크로스핏힘

190512 일 과천마라톤대회 5km 19:53

170514 일 과천마라톤대회 5km 21:05

강경택 45세/180cm/90kg

함께 달린 사람들

현진 상은 영무 효석 지훈 지민 경택

힘내라힘!!!

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Kyungtaek Kang
May 14th, 2019 at 12:13 am

지민 과천 3등 경택 과천 4등 :)

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Elizabeth Flores
May 19th, 2019 at 10:17 pm


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Elizabeth Flores
May 19th, 2019 at 10:17 pm


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