CrossFit | 190612
Wednesday

190612

Workout of the Day

81

Run 10,000 meters

Post time to comments.

Compare to 160919.

The Hyponatremia of Exercise, Part 12

5

In the final installment of his hyponatremia series, Prof. Tim Noakes describes how three industry-funded studies inadvertently produced data that would prove inconvenient for Gatorade and the Gatorade Sports Science Institute. Together, the studies showed that sodium balance has no impact on the extent to which blood sodium concentration falls during exercise and that abnormalities in the regulation of body water content explain the development of EAH and EAHE. In short, they demonstrated how sports drink marketing had contributed to the EAHE epidemic in the U.S. after 1981. Noakes explains how the studies’ authors generated conclusions that would be more palatable for the industry. He also describes how various scientific journals responded when he began pointing out the studies’ errors.

Read MoreThe Hyponatremia of Exercise, Part 12

Comments on 190612

87 Comments

Comment thread URL copied!
Doug Brubacher
March 13th, 2021 at 2:42 am
Commented on: 190612

CFWUx1

53:30

Stop sign pay ESP park. Taking all loops on right side.

Comment URL copied!
Juria Maree
May 14th, 2020 at 4:33 am
Commented on: The Hyponatremia of Exercise, Part 12

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

Comment URL copied!
Matthieu Dubreucq
February 11th, 2020 at 11:41 am
Commented on: The Hyponatremia of Exercise, Part 12

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.

Comment URL copied!
Matthieu Dubreucq
February 11th, 2020 at 11:35 am
Commented on: Thoracic Vertebrae

Thanks for the educational content of .com

Comment URL copied!
Manchild Manchild
October 21st, 2019 at 5:19 pm
Commented on: 190612

7,500 meters (4.66 miles)


43:05

Comment URL copied!
Kury Akin
August 18th, 2019 at 5:25 pm
Commented on: 190612

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

Comment URL copied!
Shawn Hakimi
August 13th, 2019 at 4:35 pm
Commented on: 190612

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.

Comment URL copied!
jr Wild
July 14th, 2019 at 8:48 am
Commented on: The Hyponatremia of Exercise, Part 12

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...

Comment URL copied!
John Campion
July 9th, 2019 at 6:20 pm
Commented on: 190612

41:04

Comment URL copied!
Dan Kremer
July 7th, 2019 at 1:47 pm
Commented on: 190612

1:02.44

Comment URL copied!
Fabricio Silva
July 5th, 2019 at 8:02 pm
Commented on: 190612

60'

Comment URL copied!
Jeff Chalfant
July 4th, 2019 at 3:18 am
Commented on: 190612

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

Comment URL copied!
Kathy Glassman
June 26th, 2019 at 3:56 am
Commented on: 190612

10K Row 54:27.5

Comment URL copied!
Shannon Said
June 23rd, 2019 at 10:23 pm
Commented on: 190612

7.5km

55:00

Comment URL copied!
Adam King
June 18th, 2019 at 4:48 pm
Commented on: 190612

Completed 2019-06-18

5k - 27:50

Comment URL copied!
Lucas Allan
June 15th, 2019 at 6:12 pm
Commented on: 190612

43/6’3”/200

10k row: 41:31

Comment URL copied!
Kiron Simmons
June 15th, 2019 at 4:55 am
Commented on: 190612

First 10km

53:00

Comment URL copied!
John Doody
June 14th, 2019 at 8:16 pm
Commented on: 190612

43:53

Comment URL copied!
Stephen Dull
June 14th, 2019 at 3:23 pm
Commented on: 190612

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

Comment URL copied!
Shane Azizi
June 14th, 2019 at 2:07 pm
Commented on: 190612

1:17:25 Rx

Comment URL copied!
Stefan Schuricht
June 14th, 2019 at 11:55 am
Commented on: 190612

49:31

Comment URL copied!
Spenser Smith
June 14th, 2019 at 11:12 am
Commented on: 190612

57:40!

Comment URL copied!
Sebastien Fitzpatrick
June 14th, 2019 at 10:47 am
Commented on: 190612

58:20 Rx

Comment URL copied!
Jesse Montagnino
June 14th, 2019 at 6:08 am
Commented on: 190612

54:35

Needed to run/ walk

Comment URL copied!
Hank McKibban
June 13th, 2019 at 9:53 pm
Commented on: 190612

47:59 rx


170917— 47:11

Comment URL copied!
Byron Hills
June 13th, 2019 at 6:24 pm
Commented on: 190612

Ran to top of Mesa and back

53:45

Next time no break at top

Comment URL copied!
John Clarke
June 13th, 2019 at 4:54 pm
Commented on: 190612

Run 5000 meters


19:46 - treadmill 1% incline

Comment URL copied!
Jon Wilson
June 13th, 2019 at 4:41 pm
Commented on: 190612

Sore calves

Subbed

4rft

10 burpees

10 g2 shoulder (100lb sandbag)

7:45

Comment URL copied!
Didier Rios
June 13th, 2019 at 3:59 pm
Commented on: 190612

Rx 53 min i have

2 km of slopes in 5k i do 22min

Comment URL copied!
Jeremy Ho
June 13th, 2019 at 3:23 pm
Commented on: 190612

Ran 4 milk in 55 min

Comment URL copied!
Jeremy Ho
June 13th, 2019 at 3:23 pm

Miles*


Also ran out of time due to running during lunch.

Comment URL copied!
Joseph Amaya
June 13th, 2019 at 2:48 pm
Commented on: 190612

59:51

Comment URL copied!
Mathias Caledec-Maiano
June 13th, 2019 at 2:44 pm
Commented on: 190612

RX 41:25.0

Comment URL copied!
Mathias Caledec-Maiano
June 13th, 2019 at 3:33 pm

row

Comment URL copied!
Nathan Hutcheson
June 13th, 2019 at 1:47 pm
Commented on: 190612

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.

Comment URL copied!
Tyler Wood
June 13th, 2019 at 1:02 pm
Commented on: 190612

First ever 10K: 58:28

Comment URL copied!
Steve Day
June 13th, 2019 at 12:50 pm
Commented on: 190612

48:32 Rx

Comment URL copied!
Mary Abbru
June 13th, 2019 at 10:18 am
Commented on: 190612

60 minutes:

4 minutes run

1 minutes walk

Comment URL copied!
Giuseppe Petrillo
June 13th, 2019 at 10:11 am
Commented on: 190612

51:40

Comment URL copied!
Jacob Cram
June 13th, 2019 at 4:01 am
Commented on: 190612

58:28 subbed 700cal on the Airdyne

Comment URL copied!
Goran Svensson
June 13th, 2019 at 3:45 am
Commented on: 190612

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

Comment URL copied!
Joshua Pryor
June 13th, 2019 at 3:38 am
Commented on: 190612

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

Comment URL copied!
Matt Zero
June 13th, 2019 at 3:06 am
Commented on: 190612

Rx’d 48:03 - another easy day

Comment URL copied!
Shane Azizi
June 14th, 2019 at 8:14 pm

Run faster.

Comment URL copied!
Gordon Lee
June 13th, 2019 at 2:49 am
Commented on: 190612

Bike 14km

Comment URL copied!
Jordan Cotter
June 13th, 2019 at 1:57 am
Commented on: 190612

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


M / 31 / 148lbs / 5'8"

Comment URL copied!
Christopher Saunders
June 13th, 2019 at 12:58 am
Commented on: 190612

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

Comment URL copied!
Dave DeCoste
June 13th, 2019 at 12:41 am
Commented on: 190612

49:10


Compare to was 49:52.

On treadmill at 0.5 incline.

Comment URL copied!
Nathan Michael King
June 12th, 2019 at 11:38 pm
Commented on: 190612

10k Trail Run 1:08:24

Ascent 524ft

Descent 721ft

White River Trails Branson, MO

Highest Elevation Point 1040ft

Comment URL copied!
Dale Trueman
June 12th, 2019 at 11:23 pm
Commented on: 190612

Rx’d 59:04

Comment URL copied!
Yuniel Alonso
June 12th, 2019 at 11:18 pm
Commented on: 190612

6K 40 mins

Comment URL copied!
David Williams
June 12th, 2019 at 9:15 pm
Commented on: 190612

Did 4 miles in 38 minutes

Comment URL copied!
Troy Work
June 12th, 2019 at 8:49 pm
Commented on: 190612

60:50

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

Comment URL copied!
David Smith
June 12th, 2019 at 9:47 pm

Nice improvement!

Comment URL copied!
Stacey Thompkins
June 12th, 2019 at 7:26 pm
Commented on: 190612

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

Comment URL copied!
Stacey Thompkins
June 12th, 2019 at 7:27 pm

*Used 55# KB

Comment URL copied!
Nicole Deaver
June 12th, 2019 at 7:02 pm
Commented on: 190612

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.

Comment URL copied!
Robert Ochs
June 12th, 2019 at 6:30 pm
Commented on: 190612

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

Comment URL copied!
David Smith
June 12th, 2019 at 8:09 pm

That’s impressive man.

Comment URL copied!
Cy Azizi
June 12th, 2019 at 6:13 pm
Commented on: 190612

61:29

Comment URL copied!
Evan Walton
June 12th, 2019 at 6:13 pm
Commented on: 190612

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

Comment URL copied!
Mahmut Atici
June 12th, 2019 at 5:39 pm
Commented on: 190612

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

Comment URL copied!
David Smith
June 12th, 2019 at 8:08 pm

This is the greatest description ever. Haha

Comment URL copied!
Chris Solomon
June 12th, 2019 at 5:31 pm
Commented on: 190612

10K treadmill, no incline 49:16

Comment URL copied!
Michael Bishop
June 12th, 2019 at 4:24 pm
Commented on: 190612

Played hockey last night so took the easy option this morning


bike backroads 25 kms in 1 hr

Comment URL copied!
Randy Long
June 12th, 2019 at 4:08 pm
Commented on: 190612

Rx. 43:57


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

Comment URL copied!
Patrick Doyle
June 12th, 2019 at 3:31 pm
Commented on: 190612

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

Comment URL copied!
Patrick Doyle
June 12th, 2019 at 3:27 pm
Commented on: 190612

87 Percent Humidity

93 air temp

54:15

Had to dig deep...

Comment URL copied!
David Williams
June 12th, 2019 at 9:18 pm

Nice job- time for Gatorade

Comment URL copied!
William Dedon
June 12th, 2019 at 2:41 pm
Commented on: 190612

Mid lvl

5,000k run

Beginner

2,500k run

Comment URL copied!
Michael Arko
June 12th, 2019 at 2:36 pm
Commented on: 190612

54:17


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

Comment URL copied!
Kyungtaek Kang
June 12th, 2019 at 2:07 pm
Commented on: 190612

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

Comment URL copied!
Reymond Kiddoo
June 12th, 2019 at 1:48 pm
Commented on: 190612

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

Comment URL copied!
Mike Andridge
June 12th, 2019 at 11:07 am
Commented on: 190612

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

Comment URL copied!
Artak Tonoyan
June 12th, 2019 at 9:03 am
Commented on: 190612

First 10k ever = 59:36

Ran in Doneraile Wildlife Park, Ireland

Comment URL copied!
Kyle Buchanan
June 12th, 2019 at 8:23 am
Commented on: 190612

50:50.

Practiced handtands and stretch afterwards.

Comment URL copied!
Kyle Buchanan
June 12th, 2019 at 8:24 am

*handstands *stretched. wow.

Comment URL copied!
Basem ElAdawy
June 12th, 2019 at 7:12 am
Commented on: 190612

just play a sport for 60-90 minutes.

Football (soccer) for me.

Comment URL copied!
Brendan Mullan
June 12th, 2019 at 6:33 am
Commented on: 190612

5k

33.50

Comment URL copied!
Eric O'Connor
June 12th, 2019 at 1:59 am
Commented on: 190612

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.

Comment URL copied!
Juan Acevedo
June 12th, 2019 at 1:16 am
Commented on: 190612

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!

Comment URL copied!
Bryan Rosen
June 12th, 2019 at 1:11 am
Commented on: 190612

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

Comment URL copied!
Steven Thunander
June 12th, 2019 at 12:37 am
Commented on: 190612

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

Comment URL copied!
Troy Work
June 12th, 2019 at 12:32 am
Commented on: The Hyponatremia of Exercise, Part 12

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

Comment URL copied!
Timothy Noakes
June 14th, 2019 at 5:36 pm

Thanks Troy. It's a privilege to be able to use this medium to write in an unconstrained manner to expose examples of how modern science is, and has been, corrupted for commercial gain. And how scientists and scientific organisations can and do become willing partners in this deceit.

Thanks especially to Greg Glassman CEO for reaching out to me many years ago when he read my book Waterlogged and told me how he appreciated my stand to tell the truth. That led me to investigate the CrossFit phenomenon and ultimately to try it for myself. With great results.

My experience suggest to me that the combination of the LCHF diet with 2 or more hours' CrossFit exercise per week is the best basis for long term health. Of course there are many other additions that one needs to take care of, but without this specific combination of nutrition and exercise, the rest will be less beneficial.

I agree with Mr Glassman's view that we cannot reform medicine from the inside. All we can do is to educate the users of medicine to differentiate that which is glorious and highly effective about the profession from that which serves the medical-pharmaceutical-scientific industries' desire to maintain us as long-term fee-paying captives to their definition of "health".

CrossFIt Health pursues a quite different definition of health and provides the perfect vehicle for many of us to bring our renegade (disruptive) views on medicine and science to the public attention without the fear of censorship.

Thanks again for that sense of freedom and purpose, Mr Glassman!

Comment URL copied!
David Smith
June 12th, 2019 at 12:28 am
Commented on: 190612

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.

Comment URL copied!
Chris Sinagoga
June 12th, 2019 at 12:21 am
Commented on: 190612

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): ?

Comment URL copied!