CFWUx1
53:30
Stop sign pay ESP park. Taking all loops on right side.

Excellent series, Dr Noakes. Thank you for continuing to shine the light of Truth. 

Every time I read one of the hyponatremia of exercise part I learn a little more but more importantly I realize that I have so much is conception coming from the industry pushing some wrong conclusion to some false study!
Thanks for opening our eyes. 

Thanks for the educational content of .com 

7,500 meters (4.66 miles)

43:05

7.4 km in 1h 24 walking with 10kg. Carrying knee injury.

59:13 Rx'd at track. 

Last time was 60:40 Rx'd.  It is possible that I did an extra lap here, and based on the avg lap time my time would be around 56:54 Rx.d 

I think folks can only say rx'd if done at a track, otherwise there is too much variation. 

Excellent series. Please correct fig. 2, it is now a duplicate of fig. 1.

I read it all yesterday, and found Taubes' writing on salt politics today, i.e. the persistent advice to reduce salt intake.

This series illustrates salt homeostasis clearly; excess is being sweat / uriated out, and fast. It would be tempting to connect the dots towards 
salt intake in general...

Another tempting direction is analogue of cholesterol homeostasis. Most of it is hidden in cells, but the (arbitrary) blood value limit keeps falling -thus needing fee-based treatment. And of course hypertension...

41:04

1:02.44

60'

56:50 on even ground. No asthma or puking today. Last time 62:00
Ankle/toe started to get sore for the last 2 miles. Probably from yesterday’s jumping. 

40/5’9”/187

10K Row 54:27.5

7.5km 
55:00

Completed 2019-06-18
5k - 27:50

43/6’3”/200
10k row: 41:31

First 10km
53:00

43:53

Scaled  -----> 5k, 28 minutes

1:17:25 Rx 

49:31

57:40!

58:20 Rx

54:35
Needed to run/ walk

47:59 rx

170917— 47:11

Ran to top of Mesa and back
53:45
Next time no break at top

Run 5000 meters

19:46 - treadmill 1% incline

Sore calves
Subbed
4rft
10 burpees
10 g2 shoulder (100lb sandbag)
7:45

Rx 53 min i have 
2 km of slopes in 5k i do 22min 

Ran 4 milk in 55 min

59:51

RX 41:25.0 

I sub a swim for 2500 meters. I assumed a 4:1 conversion for run to swim meters. I probably should have done more like 3000+ meters though as 2500 was not hard enough.

First ever 10K: 58:28

48:32 Rx

60 minutes:
4 minutes run
1 minutes walk

51:40

58:28 subbed 700cal on the Airdyne

First time in years for me running a longer distance. A windy day and a couple of not so nice hills but still.

Run 10,000 meters 
Time: 51:39

1:10..... started at 1400 in phx.... 112 degrees.... amazing what the heat will do to you.... I ran a 49 flat a couple months ago 

Rx’d 48:03 - another easy day

Bike 14km

49:15 9.36km (must have misjudged my run)

M / 31 / 148lbs / 5'8"

54:24. Two-ish minutes slower than last time, but I'm out of practice.

49:10

Compare to was 49:52.
On treadmill at 0.5 incline.

10k Trail Run 1:08:24
Ascent 524ft
Descent 721ft
White River Trails Branson, MO
Highest Elevation Point 1040ft

Rx’d 59:04

6K 40 mins

Did 4 miles in 38 minutes 

60:50
Compare to 190523 (no rower so tan 10k)- 64:29

M/44/6'2"/180#

From Crossfit North Charleston 

For Score:

5 sets of:
3min AMRAP:
20 KB Swings (53/35)
30 DU
Max Burpees in remaining time
-rest 2 mins
27/26/26/26/26

I just did 60 mins. 
I broke my phone last week so I don't have my app to measure the distance, but I felt like I was moving very slow today. 

10km in 48:39, average pace 7:49/mile.  Measured with Samsung Galaxy Watch 6.21 miles.  

61:29

Joined new gym. Finally experienced an assault bike. Did 19 miles to compensate for 10k run. Finished in 56:15

My first 10k 64.22. It was too Hard but felt impressive. 

10K treadmill, no incline 49:16

Played hockey last night so took the easy option this morning

bike backroads 25 kms in 1 hr

Rx. 43:57

Pace fell off after mile four. Felt fatigue in posterior chain from deadlifts and rows earlier this week. 

...on the last rest day,  I did a 10 K Row   54:15

87 Percent Humidity
93 air temp
54:15
Had to dig deep...

Mid lvl 
5,000k run
Beginner 
2,500k run

54:17

Ran a narrow, blue-stone dust trail, lots of up and down but overall a relatively smooth, well-maintained surface.

안양공식인증지부 크로스핏힘
7:30PM - 9:00PM
수요 역도 교실
1. Hang muscle snatch(no pull) 
4 reps x 3 set(40kg) 3개 power + 1개 squat
2 reps x 3 set(60kg) 1개 power + 1개 squat
2. Snatch (1개 power + 1개 squat) 
2 reps x 5 set (60kg-70kg-80kg-90kg-80kg)
3. Front Squat 
4 reps x 3 set (80kg-100kg-110kg)
2 reps x 3 set (120kg all)

Then 

Run 10,000m (Assault Airrunner)
1:29:35 (7.2KM/hr, PACE: 8:20)
No walk & No rest 
배고픔, 목마름, 어지러움과 싸우다!

강경택 45세/180cm/90kg

I think what would really ice the cake is 30 minutes of scales before and after this ... 

Scaled to
4 min assault bike
BS 3x6@175/barefoot
5 min assault bike
30 min jog with my Shepherd
5 min assault bike
m/49/175
b-e-a-utiful morning

First 10k ever = 59:36
 Ran in Doneraile Wildlife Park, Ireland 

50:50.
Practiced handtands and stretch afterwards.

just play a sport for 60-90 minutes.
Football (soccer) for me.

5k
33.50 

For most athletes that have been consistent with the 5,000 meter run efforts, I will let them attempt the full distance and utilize a mix of running and walking as needed.
Scaling this one is pretty easy, just keep the focus on a longer/sustainable effort and modify the distance as needed. Here are some options:
1) Reduce the distance per the athlete’s capacity, if the overall volume is too high. 
2) Set time guidelines. For example, run approximately 20 minutes away from the gym and then attempt to run back to the gym in equal, or less, time.

INTENDED STIMULUS
.
Hell yeah! LET'S RUN! Snatching and muscle ups are fucking awesome, but let's be real: running is as functional as squatting. It is a basic skill. You know that friend you have who only runs and you are always looking down on her because her fitness is not as well rounded as yours? She can run 10K any day without a fuss. You should be able to do that too. You should be able to run for an hour, just as much as you can do Murph. If this distance scares you or bores you, shut off the timer find an awesome podcast/playlist/audiobook and go out for a run. Go with no other intent than to enjoy the fact that you can run. If you are a runner, let's play! How far apart are your 5K pace and your 10K pace? A true sign of optimal cardiovascular capacity is to be able to sustain a very high pace for a long time. So we want both paces to be very close together. If you have never run more than a 5K and are not an experienced runner, scale the time or the distance and keep it under 45 minutes. Check out our options below.


OPTION 1
Run as far as possible in 60 minutes




OPTION 2
9 sets
4 minutes run
1 minutes walk


*This is a good option for athletes that are just building their running capacity. 


Check: @dotcomwarmups for a classic Hingshaw warm up!


SMILE!

Warm-up for 190612:
GENERAL/SPECIFIC WARM-UP
"Hinshaw Warm-up" (abridged)
At walking pace, perform each exercise for 10 meters:
- High knee karaoke
- Over-the-hurdle
- Knee to chest
- Figure 4
- Walking lunge with reach
- Lunge with torso twist
- Toe touch

At jogging pace, perform each exercise for 20 meters:
- High knees
- Butt kickers
- Straight leg run
- Side step
- Side step with jumping jack

Perform each set at a harder effort:
20 yard run with 10 yard slow down
40 yard run with 10 yard slow down
60 yard run with 10 yard slow down

Globo scale: As rxed.  Treadmill at slight incline.  Row 12/10k or assault/echo bike 700/600 calories as subs.

Hell of a series. Thanks for bringing this to light. 

The goal here seems to be to compare to the 5k row+5k run from two weeks back. Can I keep my 5k pace for the whole 10k? If distance runs are not my comfort, then perhaps that feeling of distance effort for an hour will translate to help me with the 10k here. That said, my 5k run and row was just under an hour (not the quickest), but I will try to get under an hour for this one and push the pace for a bit. 

Champions Club Scaling Notes

RANT:  I ran track in high school and was pretty good at the mile. Except for the one time I did the run 5k workout in 2011, I have never run more than 1 mile at once. The thing I love about CrossFit is how its simplicity and “minimum effective dose” philosophy translates to longer duration workouts and activities. With that being said, I have, obviously, never run a 10k before. I do not know how to gauge it, I do not know how bad it would suck (though I assume “lots” is the right answer to that). And I do not know how well I could keep my form after running for 40 minutes. Not much help for the real thing here, kids.

I SHOULD TRY THIS RX’D IF: I live in the endurance world, I want to use this as a test, I want to work on my stamina for running, or I want to spend a lot of time reinforcing my running technique.

ORGANIC SCALES:
Strength — cut this in half to a 5k. then take 2 hours of any combination of running and rest you want to accumulate 5k in the fastest time possible
Stamina — as is
Endurance — take 3 hours to cover 10k in the fastest time possible. Run/rest as needed.
Flexibility — SLIPS! Or just hang out in the bottom of a squat for 10 minutes after you finish

NEUROLOGICAL SCALES:
Coordination — well if 10,000 meters doesn’t give you a chance to work on your pose technique…
Accuracy — even 1k splits
Agility — spend 40 minutes doing a difficult sport-specific workout
Balance — with falling being the focus, try and keep your hips slightly in front of your ankles the entire time. It won’t actually happen, but try and exaggerate it.

GROUP VERSION:  AMRAP in 40 minutes of: run 800m, 20 GHD sit-ups, [pick something else]. I did inverted burpees just because. Kb swings or box jumps might not be a bad idea.

WARMUP:
Jump rope — running prep (cadence)
Squat — hip prep
Kip — stretch out over head a bit
Hollow rock — midline prep

GENERAL FEAR LEVEL (1=REST DAY, 10=PR-DRIVEN FGB):  ?