CrossFit | 190604
Tuesday

190604

Workout of the Day

76

Run 5,000 meters

Practice SLIPS for same duration as 5K run.

Post time to comments.

Thoracic Vertebrae

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thoracic vertebrae
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Living organisms can be thought of as heat machines and metabolism as the inner workings of the machine. The metabolism converts energy from the combustion of food into useful work (mostly chemical work that makes new material for the living cell) so efficiency (useful work rather than wasted heat) can be maintained. Human metabolism has two goals. First, we obviously must maintain energy production, the useful part of which is usually measured by the availability of biological intermediates that can drive life processes. Second, we must maintain more or less constant levels of blood glucose.

Read MoreAn Introduction to Metabolism
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In this 2003 article in the CrossFit Journal, Greg Glassman provides a series of observations on the then-current state of the “diet wars” and the growing understanding of the benefits of carbohydrate restriction. Along with a review of “responsible diet books,” he notes: “In the public square, the realization that carbs, not fat, make you sick and fat is spreading rapidly. Spreading like truth unobstructed. The position that carbohydrate is essentially toxic at common consumption levels was a truth suppressed by political and industrial corruption of science and journalism. Suppressing truth is like holding a beach ball under water; it takes constant work against a tireless resistance. They have slipped and our position sits like the beach ball on top of the water, where everyone can see it.”

Read the 2003 article Avoiding Metabolic Derangement

Comments on 190604

80 Comments

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Doug Brubacher
March 2nd, 2021 at 1:42 am
Commented on: 190604

Long circle post school.

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Doug Brubacher
March 2nd, 2021 at 1:41 am
Commented on: 190604

CFWUx1 25:15

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Shawn Hakimi
November 27th, 2020 at 3:33 pm
Commented on: 190604

25:15 Rx'd, then did slips for same amount of time.

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Matthieu Dubreucq
January 29th, 2020 at 2:30 pm
Commented on: Avoiding Metabolic Derangement

It was true in 2003 (or int 1972 with Dr Atkins) and still is true. We have came a long way but there is still a long way to go. The CrossFit family is and will be the healthiest family.

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Matthieu Dubreucq
January 29th, 2020 at 1:59 pm
Commented on: An Introduction to Metabolism

Very simple explanation of the Keto diet and how it works. We often only think about glucose as the main source of energy. Athletes should be proficient at using Carbs but also Fats to create energy! Especially now we knew the bad effects of functioning too much on carbs and it's effect on Insulin resistance and hyperinsulinemia.

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Matthieu Dubreucq
January 29th, 2020 at 1:42 pm
Commented on: Thoracic Vertebrae

Thanks for sharing

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Manchild Manchild
October 6th, 2019 at 3:49 pm
Commented on: 190604

26:25, and then did SLIPS


(PR is 25:25, but this was first time in a fasted state)

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Kury Akin
August 1st, 2019 at 7:49 pm
Commented on: 190604

470r. 25 mins cut off. 50r each of: DU, SDLHP@20kg, walking lunge with 10kg each hand, split jumps, step to knee high box with 10kg each hand (6'1"). Much more leg work my usual sub. Thought I'd manage 4R. Haha. No running coz of knee.

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Dan Kremer
June 29th, 2019 at 8:15 pm
Commented on: 190604

27:00 3.11 miles

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John Campion
June 28th, 2019 at 3:22 pm
Commented on: 190604

19:38.16

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Jeff Chalfant
June 25th, 2019 at 11:02 pm
Commented on: 190604

Well that sucked. 29:15 including a stop to use my inhaler at 2.35k. The asthma came back in the final km. but I pushed through to finish with about 1/2 lung capacity. 30m slips:

8m scales: 5x :15r/l front scale, :15 r/l back scale :05-:10 rest between

6m L sits: :13 hold from floor EMOM

5-6m handstand practice. Balance/posture

4m planks: 1/2 tabata Side plank L, then R

6 m pancake/straddle stretching


40/5’9”/188

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Ruggeri Alves
June 25th, 2019 at 6:11 pm
Commented on: 190604

26:54

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Albert Kombe
June 21st, 2019 at 12:06 am
Commented on: 190604

34:49 Rx + SLIPS

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Richard Foster
June 20th, 2019 at 1:21 pm
Commented on: 190604

Did on June 14th

AFAP in 25 mins

4200m

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Shannon Said
June 16th, 2019 at 2:20 am
Commented on: 190604

33:30

1:30 break @ 2.5km

30 sec break @ 3.75km

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Morgan Greene
June 14th, 2019 at 8:52 pm
Commented on: 190604

21:43

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Andrew Sylvia
June 13th, 2019 at 10:29 pm
Commented on: 190604

27:30

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Anton Gross
June 10th, 2019 at 4:14 pm
Commented on: 190604

M/ 135 lbs/ 45

I ran a 5K, plus more with my dog in the woods, on a great cross country ski course on Saturday early morning. I do this occasionally with my dog and it's just a lot of fun. Super mixed course of up and downs and all over the place. So much fun with the dog. It's her happy place.

About 27 minutes for the 5K and then just relaxed and ran some more and jogged, etc. in the woods with the pup to stay loose and give the dog some more time. Fun.

Later did a ton of yard work and felt a bit zapped after that but still fine and ready to play with the kids after that.

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Ruthie Lloyd
June 8th, 2019 at 10:38 pm
Commented on: 190604

F/48/5'6"/145

29:10

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Jon Wilson
June 8th, 2019 at 12:00 am
Commented on: 190604

Ran for 30 mins.

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Adam King
June 7th, 2019 at 4:46 pm
Commented on: 190604

Completed 2019-06-07

Moderately hilly outside run - 28:15

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Claire Fiddian-Green
June 7th, 2019 at 11:51 am
Commented on: 190604

29:15 for 5K run. Completed 6/7/2019.

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Hank McKibban
June 6th, 2019 at 6:45 pm
Commented on: 190604

21:50 treadmill


190214 – 21:42 treadmill

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Jim Rix
June 6th, 2019 at 1:44 pm
Commented on: 190604

3.3 miles in 28:51

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John Doody
June 5th, 2019 at 11:35 pm
Commented on: 190604

21:03. 14 seconds slower than my PR

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Gordon Lee
June 5th, 2019 at 11:33 pm
Commented on: 190604

Fran

65 lbs

21-15-9

6:24

Swim 1 km

31 min

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Erik Dresner
June 5th, 2019 at 4:35 pm
Commented on: 190604

23:51. A 2:45 PR! The first mile felt really good, but I didn’t think it was that good. I asked the coach if he paused the clock.


SLIP:


20’ EMOM

Alternating movements each minute except for stretching since I have my daily stretching routine afterwards.

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Didier Rios
June 5th, 2019 at 2:24 pm
Commented on: 190604

i do in 24 min 24 seg. Also i do with 10 pound vest

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Grace Patenaude
June 5th, 2019 at 1:53 pm
Commented on: An Introduction to Metabolism

Thank you! Very informative article and sure hope the masses are reading this!

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Maksym Cherkis
June 5th, 2019 at 1:51 pm
Commented on: 190604

26:50

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Son Kur
June 5th, 2019 at 1:15 pm
Commented on: 190604

34:00 . Focused on the technique rather than the speed. Almost all of the run i used midfoot-strike and bend the knees. probably go for 5 minutes of heelstrike :/

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Tyler Wood
June 5th, 2019 at 1:08 pm
Commented on: 190604

27:11 (56 second PR!)

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Dave DeCoste
June 5th, 2019 at 11:03 am
Commented on: 190604

22:17 pr

Previous pr was 22:38

On treadmill

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John Clarke
June 5th, 2019 at 10:31 am
Commented on: 190604

19:39


9:55 out

9:43 back

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Kyle Buchanan
June 5th, 2019 at 8:34 am
Commented on: 190604

27:05 on assault runner


4 rounds (took 30-35mins)

3 front + back scales/sides (w/ ~0:05 hold on each rep)

3 slow descents from handstand using beam to support back/butt

1:00 box splits stretch

0:15 lsit in dumbbells

Into 0:30 side plank/side

1:00 forward fold

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David Smith
June 5th, 2019 at 6:52 am
Commented on: 190604

Did a trail run with a German Shepherd in tow. We had fun romping through the woods. It was much needed time in nature, disconnected for a while.

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Cliff Hoecker
June 5th, 2019 at 3:53 am
Commented on: 190604

25:48.


M:6/190/51

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Melanie Hansen
June 5th, 2019 at 3:10 am
Commented on: 190604

3.17=30:15

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Jim Rix
June 5th, 2019 at 2:27 am
Commented on: 190604

Ran this morning, but no time to log it in.

28:51 for 3.3 miles

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Dezert Sky Kiddoo
June 5th, 2019 at 1:47 am
Commented on: 190604

5K run: 28:54 (2 min and 26 sec PR!)

Up and around and down UNR campus)

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Sam Meixell
June 5th, 2019 at 1:40 am
Commented on: 190604

32:44

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Colleen Glisson
June 5th, 2019 at 12:31 am
Commented on: 190604

23:51. Not a PR (26 seconds slower) but really pleased as this is my first 5K in a year and the longest run I've done since my 2nd was born 4 months ago!

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David Smith
June 5th, 2019 at 6:50 am

That’s cookin! Congrats!!

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Phill Kiddoo
June 4th, 2019 at 9:04 pm
Commented on: 190604

Ran another 5k during my lunch break today. Having flashbacks of my days as as fringe athlete.

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Vincent Dahlqvist
June 4th, 2019 at 9:03 pm
Commented on: 190604

25 min 4K and 25 min SLIPS

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Troy Work
June 4th, 2019 at 8:46 pm
Commented on: 190604

25:58 5K

25:58 SLIPS

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Shane Azizi
June 4th, 2019 at 8:08 pm
Commented on: 190604

28:02 Rx

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Cy Azizi
June 4th, 2019 at 7:56 pm
Commented on: 190604

25:54

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Paul Snell
June 4th, 2019 at 7:20 pm
Commented on: 190604

21:25 treadmill

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Goran Svensson
June 4th, 2019 at 7:18 pm
Commented on: 190604

Challenged myself today with a pace I haven't had for a while.

Time 22.40

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Tim Chapman
June 4th, 2019 at 7:07 pm
Commented on: 190604

Somebody please remind me what slips stands for again

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Steve Day
June 4th, 2019 at 8:07 pm

Scales - front & back

L-sit

Inversion (handstand)

Planks

Stretch

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Steve Day
June 4th, 2019 at 7:01 pm
Commented on: 190604

5k - treadmill @ 1% incline

22:39

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Randy Long
June 4th, 2019 at 5:16 pm
Commented on: 190604

Run 5K. 21:26


Exactly the same time as 5/14. Which is okay. Posterior chain still tired from Sunday’s workout.

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Nicole Deaver
June 4th, 2019 at 5:15 pm
Commented on: 190604

29:01

Felt like I was in Slow motion today.

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Sebastien Fitzpatrick
June 4th, 2019 at 10:30 pm

I hate those days.

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Dale Trueman
June 4th, 2019 at 4:10 pm
Commented on: 190604

25:47 5k run today. SLIPs for 5 min. Anybody else having quads seize on scales and L-sits post-run? Felt like they were gonna snap, they were so tight.

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Michael Bishop
June 4th, 2019 at 3:47 pm
Commented on: 190604

4k 25 mins


No time before work for slips maybe tonight but I have hockey so not likely

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MICHAEL JONES
June 4th, 2019 at 3:12 pm
Commented on: 190604

One of my worst 5ks this morning....27:43. I have been sick and hurting but trying to get back to form.

It wasn't glamorous but I did it.

30 minutes of SLIPS; more focus on inversions.

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Michael Arko
June 4th, 2019 at 2:28 pm
Commented on: 190604

Straight-up 5k sounded a bit dull. So ran a trail through the rocky/hilly/gnarly forest preserve. Much more interesting and challenging, but required a slower pace.


Total run time / distance = 33:39 / 5.92km

Time at 5k mark was 28:25

Divided SLIPS into 5 segments of 5:40, total SLIP time 28:20.

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Edisson Samaniego
June 4th, 2019 at 12:55 pm
Commented on: 190604

24 minutos con 11 segundos

La próxima vez voy a correr en una pista atlí©tica, ya que donde vivo hay muchas subidas y bajadas, eso influyó un poco en el tiempo.

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Giuseppe Petrillo
June 4th, 2019 at 11:26 am
Commented on: 190604

22:34

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Brent French
June 4th, 2019 at 11:04 am
Commented on: 190604

25:04 5k

25 min SLIPS notes:

10 rounds 10 sec hold, 20 sec rest L sit using parallettes

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Sebastien Fitzpatrick
June 4th, 2019 at 10:36 am
Commented on: 190604

24:28 Rx


25min of SLIPS.

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Demian Buelbuel
June 4th, 2019 at 1:00 pm

Excuse me.. but what means "SLIPS"?

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Sebastien Fitzpatrick
June 4th, 2019 at 10:27 pm

Scales (gymnastics)

L-sits

Inverted (handstand work)

Planks

Stretching

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Goran Djurica
June 4th, 2019 at 10:12 am
Commented on: 190604

My very first post WOD post (did you get it).


5k run on treadmill 0:33:07

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Kyungtaek Kang
June 4th, 2019 at 3:03 am
Commented on: 190604

안양공식인증지부 크로스핏힘

28:42 (Assault AirRunner)

Speed: 10.4KM/hr, Pace: 5:46

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Juan Acevedo
June 4th, 2019 at 2:51 am
Commented on: 190604

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 your threshold 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 very valuable 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! That is exactly what we are looking for. We want that negativity, so you can practice turning it into fitness! If you need a more detailed strategy check our post for 190411.

Once done with your run, get back into the gym and start with some scales right away. If your hammies are not tired, then you know you need to check that running technique. Then dive into the L-Sits and planks. Have you tried doing super-sets of them? They are fucking awesome! And also they suck! Stretch your calves today.



OPTION 1

Run as far as possible in 25 minutes



OPTION 2

Run as far as possible in 20 minutes

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Phill Kiddoo
June 4th, 2019 at 1:47 am
Commented on: 190604

Ran a 5k today during my lunch break. Moderate pace.

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Dezert Sky Kiddoo
June 4th, 2019 at 2:56 pm

But did you do SLIPS!? hahah

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Eric O'Connor
June 4th, 2019 at 1:21 am
Commented on: 190604

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. I will encourage most athletes to complete the entire distance today. This 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 may be necessary. 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.

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Bryan Rosen
June 4th, 2019 at 12:46 am
Commented on: 190604

Visit dotcomwarmups on instagram for detailed warm-ups:


GENERAL WARM-UP


400m run - light pace

15 glute bridges

10 air squats


Dynamic range-of-motion drills, 10 each exercise:

Standing hip capsule stretch

Standing single-leg hamstring stretch + deep forward lunge + upper-body stretch

Standing forward leg swings


2 sets of 25-m of carioca run


SPECIFIC WARM-UP

Run

25-m high knees + jog 25-m

25-m butt kickers + jog 25-m

50-m jog


3 rounds:

50-m run

> First 2 rounds at WOD pace; last round faster than WOD pace.

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Nathanael Akin
June 4th, 2019 at 12:43 am
Commented on: 190604

25:42 RX

Took it nice and easy (have gotten 21:00 recently) to focus on form since we’ve been workin hard the last couple days.

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Steven Thunander
June 4th, 2019 at 12:08 am
Commented on: 190604

Globo scale: run 5k. Subs are row 5k or 300 calorie assault bike. If using a treadmill use a slight incline.

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Steven Thunander
June 4th, 2019 at 12:09 am

Sorry for no posts the last 3 days, I was at the Granite Games competing on a team of 3, and I was focused on that.

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Josh Blake
June 4th, 2019 at 12:13 am

How did y’all do?

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Troy Work
June 4th, 2019 at 12:35 am

if you didn't post today I was going to start asking around. how was the comp?

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Steven Thunander
June 4th, 2019 at 4:17 pm

Well I competed. 50 out of 54 teams scaled team of III. We met the first day of the comp, so we didn't have any time to train together. Going to try for a local one in September to prime for the Open . I will also be spectating the fitness in Madison in August.

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Chris Sinagoga
June 4th, 2019 at 12:03 am
Commented on: 190604

Champions Club Scaling Notes


RANT:

Jesus, Mary, and Joseph another 5k. Part of me says that coming off an all-arms/core For Quality workout means that this would be a good opportunity for a pr. Then another part of me scrolled down one workout before and saw a monstrosity of a triplet. As with everything, play it by feel and don’t be afraid to change plans in the middle of it. As far as technique, I think the focus should be to keep both knees bent at all times. If your front knee straightens out, then you are overstriding; this acts like a speed bump with every step you take. If your back knee straightens out then your cadence is too slow; the longer you spend on the ground, the closer you are getting to walking. I don’t care how fast you go, just keep the knees bent.


Check the Compare to for notes on the last one.

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