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Workout of the day


Run 5,000 meters

Practice SLIPS for same duration as 5K run.

Post time to comments.

Thoracic Vertebrae

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

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 WOD 190604

Comments 72

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Chris SinagogaJune 4th, 2019 at 12:03 am

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.

Steven ThunanderJune 4th, 2019 at 12:08 am

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

Steven ThunanderJune 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.

Josh BlakeJune 4th, 2019 at 12:13 am

How did y’all do?

Troy WorkJune 4th, 2019 at 12:35 am

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

Steven ThunanderJune 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.

Nathanael AkinJune 4th, 2019 at 12:43 am

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.

Bryan RosenJune 4th, 2019 at 12:46 am

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.

Eric O'ConnorJune 4th, 2019 at 1:21 am

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.

Phill KiddooJune 4th, 2019 at 1:47 am

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

Dezert Sky KiddooJune 4th, 2019 at 2:56 pm

But did you do SLIPS!? hahah

Juan AcevedoJune 4th, 2019 at 2:51 am

Intended Stimulus . There is a reason why the 5000m run is the most programmed workout by 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

Kyungtaek KangJune 4th, 2019 at 3:03 am

안양공식인증지부 크로스핏힘 28:42 (Assault AirRunner) Speed: 10.4KM/hr, Pace: 5:46

Goran DjuricaJune 4th, 2019 at 10:12 am

My very first post WOD post (did you get it). 5k run on treadmill 0:33:07

Sebastien FitzpatrickJune 4th, 2019 at 10:36 am

24:28 Rx 25min of SLIPS.

Demian BuelbuelJune 4th, 2019 at 1:00 pm

Excuse me.. but what means "SLIPS"?

Sebastien FitzpatrickJune 4th, 2019 at 10:27 pm

Scales (gymnastics) L-sits Inverted (handstand work) Planks Stretching

Brent FrenchJune 4th, 2019 at 11:04 am

25:04 5k 25 min SLIPS notes: 10 rounds 10 sec hold, 20 sec rest L sit using parallettes

Giuseppe PetrilloJune 4th, 2019 at 11:26 am


Edisson SamaniegoJune 4th, 2019 at 12:55 pm

24 minutos con 11 segundos La próxima vez voy a correr en una pista atlética, ya que donde vivo hay muchas subidas y bajadas, eso influyó un poco en el tiempo.

Michael ArkoJune 4th, 2019 at 2:28 pm

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.

MICHAEL JONESJune 4th, 2019 at 3:12 pm

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.

Michael BishopJune 4th, 2019 at 3:47 pm

4k 25 mins No time before work for slips maybe tonight but I have hockey so not likely

Dale TruemanJune 4th, 2019 at 4:10 pm

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.

Nicole DeaverJune 4th, 2019 at 5:15 pm

29:01 Felt like I was in Slow motion today.

Sebastien FitzpatrickJune 4th, 2019 at 10:30 pm

I hate those days.

Randy LongJune 4th, 2019 at 5:16 pm

Run 5K. 21:26 Exactly the same time as 5/14. Which is okay. Posterior chain still tired from Sunday’s workout.

Steve DayJune 4th, 2019 at 7:01 pm

5k - treadmill @ 1% incline 22:39

Tim ChapmanJune 4th, 2019 at 7:07 pm

Somebody please remind me what slips stands for again

Steve DayJune 4th, 2019 at 8:07 pm

Scales - front & back L-sit Inversion (handstand) Planks Stretch

Goran SvenssonJune 4th, 2019 at 7:18 pm

Challenged myself today with a pace I haven't had for a while. Time 22.40

Paul SnellJune 4th, 2019 at 7:20 pm

21:25 treadmill

Cy AziziJune 4th, 2019 at 7:56 pm


Shane AziziJune 4th, 2019 at 8:08 pm

28:02 Rx

Troy WorkJune 4th, 2019 at 8:46 pm

25:58 5K 25:58 SLIPS

Vincent DahlqvistJune 4th, 2019 at 9:03 pm

25 min 4K and 25 min SLIPS

Phill KiddooJune 4th, 2019 at 9:04 pm

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

Colleen GlissonJune 5th, 2019 at 12:31 am

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!

David SmithJune 5th, 2019 at 6:50 am

That’s cookin! Congrats!!

Sam MeixellJune 5th, 2019 at 1:40 am


Dezert Sky KiddooJune 5th, 2019 at 1:47 am

5K run: 28:54 (2 min and 26 sec PR!) Up and around and down UNR campus)

Jim RixJune 5th, 2019 at 2:27 am

Ran this morning, but no time to log it in. 28:51 for 3.3 miles

Melanie HansenJune 5th, 2019 at 3:10 am


Cliff HoeckerJune 5th, 2019 at 3:53 am

25:48. M:6/190/51

David SmithJune 5th, 2019 at 6:52 am

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.

Kyle BuchananJune 5th, 2019 at 8:34 am

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

John ClarkeJune 5th, 2019 at 10:31 am

19:39 9:55 out 9:43 back

Dave DeCosteJune 5th, 2019 at 11:03 am

22:17 pr Previous pr was 22:38 On treadmill

Tyler WoodJune 5th, 2019 at 1:08 pm

27:11 (56 second PR!)

Son KurJune 5th, 2019 at 1:15 pm

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 :/

Maksym CherkisJune 5th, 2019 at 1:51 pm


Didier RiosJune 5th, 2019 at 2:24 pm

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

Erik DresnerJune 5th, 2019 at 4:35 pm

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.

Gordon LeeJune 5th, 2019 at 11:33 pm

Fran 65 lbs 21-15-9 6:24 Swim 1 km 31 min

John DoodyJune 5th, 2019 at 11:35 pm

21:03. 14 seconds slower than my PR

Jim RixJune 6th, 2019 at 1:44 pm

3.3 miles in 28:51

Hank McKibbanJune 6th, 2019 at 6:45 pm

21:50 treadmill 190214 — 21:42 treadmill

Claire Fiddian-GreenJune 7th, 2019 at 11:51 am

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

Adam KingJune 7th, 2019 at 4:46 pm

Completed 2019-06-07 Moderately hilly outside run - 28:15

Jon WilsonJune 8th, 2019 at 12:00 am

Ran for 30 mins.

Ruthie LloydJune 8th, 2019 at 10:38 pm

F/48/5'6"/145 29:10

Anton GrossJune 10th, 2019 at 4:14 pm

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.

Andrew SylviaJune 13th, 2019 at 10:29 pm


Morgan GreeneJune 14th, 2019 at 8:52 pm


Shannon SaidJune 16th, 2019 at 2:20 am

33:30 1:30 break @ 2.5km 30 sec break @ 3.75km

Richard FosterJune 20th, 2019 at 1:21 pm

Did on June 14th AFAP in 25 mins 4200m

Albert KombeJune 21st, 2019 at 12:06 am

34:49 Rx + SLIPS

Ruggeri AlvesJune 25th, 2019 at 6:11 pm


Jeff ChalfantJune 25th, 2019 at 11:02 pm

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

John CampionJune 28th, 2019 at 3:22 pm


Dan KremerJune 29th, 2019 at 8:15 pm

27:00 3.11 miles

Kury AkinAugust 1st, 2019 at 7:49 pm

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.