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Run 10,000 meters

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Thoracic Vertebrae

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 WOD 190612

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Chris SinagogaJune 12th, 2019 at 12:21 am

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): ?

David SmithJune 12th, 2019 at 12:28 am

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.

Steven ThunanderJune 12th, 2019 at 12:37 am

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

Bryan RosenJune 12th, 2019 at 1:11 am

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

Juan AcevedoJune 12th, 2019 at 1:16 am

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!

Amir AbdzadehJune 12th, 2019 at 1:39 am

Please upload the dumbbell row training movie

Eric O'ConnorJune 12th, 2019 at 1:59 am

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.

Brendan MullanJune 12th, 2019 at 6:33 am

5k 33.50

Basem ElAdawyJune 12th, 2019 at 7:12 am

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

Kyle BuchananJune 12th, 2019 at 8:23 am

50:50. Practiced handtands and stretch afterwards.

Kyle BuchananJune 12th, 2019 at 8:24 am

*handstands *stretched. wow.

Artak TonoyanJune 12th, 2019 at 9:03 am

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

Mike AndridgeJune 12th, 2019 at 11:07 am

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

Reymond KiddooJune 12th, 2019 at 1:48 pm

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

Kyungtaek KangJune 12th, 2019 at 2:07 pm

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

Michael ArkoJune 12th, 2019 at 2:36 pm

54:17 Ran a narrow, blue-stone dust trail, lots of up and down but overall a relatively smooth, well-maintained surface.

William DedonJune 12th, 2019 at 2:41 pm

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

Patrick DoyleJune 12th, 2019 at 3:27 pm

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

David WilliamsJune 12th, 2019 at 9:18 pm

Nice job- time for Gatorade

Patrick DoyleJune 12th, 2019 at 3:31 pm

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

Randy LongJune 12th, 2019 at 4:08 pm

Rx. 43:57 Pace fell off after mile four. Felt fatigue in posterior chain from deadlifts and rows earlier this week.

Michael BishopJune 12th, 2019 at 4:24 pm

Played hockey last night so took the easy option this morning bike backroads 25 kms in 1 hr

Chris SolomonJune 12th, 2019 at 5:31 pm

10K treadmill, no incline 49:16

Mahmut AticiJune 12th, 2019 at 5:39 pm

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

David SmithJune 12th, 2019 at 8:08 pm

This is the greatest description ever. Haha

Evan WaltonJune 12th, 2019 at 6:13 pm

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

Cy AziziJune 12th, 2019 at 6:13 pm


Robert OchsJune 12th, 2019 at 6:30 pm

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

David SmithJune 12th, 2019 at 8:09 pm

That’s impressive man.

Nicole DeaverJune 12th, 2019 at 7:02 pm

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.

Stacey ThompkinsJune 12th, 2019 at 7:26 pm

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

Stacey ThompkinsJune 12th, 2019 at 7:27 pm

*Used 55# KB

Troy WorkJune 12th, 2019 at 8:49 pm

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

David SmithJune 12th, 2019 at 9:47 pm

Nice improvement!

David WilliamsJune 12th, 2019 at 9:15 pm

Did 4 miles in 38 minutes

Yuniel AlonsoJune 12th, 2019 at 11:18 pm

6K 40 mins

Dale TruemanJune 12th, 2019 at 11:23 pm

Rx’d 59:04

Nathan Michael KingJune 12th, 2019 at 11:38 pm

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

Dave DeCosteJune 13th, 2019 at 12:41 am

49:10 Compare to was 49:52. On treadmill at 0.5 incline.

Christopher SaundersJune 13th, 2019 at 12:58 am

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

Jordan CotterJune 13th, 2019 at 1:57 am

49:15 9.36km (must have misjudged my run) M / 31 / 148lbs / 5'8"

Gordon LeeJune 13th, 2019 at 2:49 am

Bike 14km

Matt ZeroJune 13th, 2019 at 3:06 am

Rx’d 48:03 - another easy day

Shane AziziJune 14th, 2019 at 8:14 pm

Run faster.

Joshua PryorJune 13th, 2019 at 3:38 am

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

Goran SvenssonJune 13th, 2019 at 3:45 am

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

Jacob CramJune 13th, 2019 at 4:01 am

58:28 subbed 700cal on the Airdyne

Giuseppe PetrilloJune 13th, 2019 at 10:11 am


Mary AbbruJune 13th, 2019 at 10:18 am

60 minutes: 4 minutes run 1 minutes walk

Steve DayJune 13th, 2019 at 12:50 pm

48:32 Rx

Tyler WoodJune 13th, 2019 at 1:02 pm

First ever 10K: 58:28

Nathan HutchesonJune 13th, 2019 at 1:47 pm

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.

Mathias Caledec-MaianoJune 13th, 2019 at 2:44 pm

RX 41:25.0

Mathias Caledec-MaianoJune 13th, 2019 at 3:33 pm


Joseph AmayaJune 13th, 2019 at 2:48 pm


Jeremy HoJune 13th, 2019 at 3:23 pm

Ran 4 milk in 55 min

Jeremy HoJune 13th, 2019 at 3:23 pm

Miles* Also ran out of time due to running during lunch.

Didier RiosJune 13th, 2019 at 3:59 pm

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

Jon WilsonJune 13th, 2019 at 4:41 pm

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

John ClarkeJune 13th, 2019 at 4:54 pm

Run 5000 meters 19:46 - treadmill 1% incline

Byron HillsJune 13th, 2019 at 6:24 pm

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

Hank McKibbanJune 13th, 2019 at 9:53 pm

47:59 rx 170917– 47:11

Jesse MontagninoJune 14th, 2019 at 6:08 am

54:35 Needed to run/ walk

Sebastien FitzpatrickJune 14th, 2019 at 10:47 am

58:20 Rx

Spenser SmithJune 14th, 2019 at 11:12 am


Stefan SchurichtJune 14th, 2019 at 11:55 am


Shane AziziJune 14th, 2019 at 2:07 pm

1:17:25 Rx

Stephen DullJune 14th, 2019 at 3:23 pm

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

John DoodyJune 14th, 2019 at 8:16 pm


Kiron SimmonsJune 15th, 2019 at 4:55 am

First 10km 53:00

Lucas AllanJune 15th, 2019 at 6:12 pm

43/6’3”/200 10k row: 41:31

Adam KingJune 18th, 2019 at 4:48 pm

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

Shannon SaidJune 23rd, 2019 at 10:23 pm

7.5km 55:00

Kathy GlassmanJune 26th, 2019 at 3:56 am

10K Row 54:27.5

Jeff ChalfantJuly 4th, 2019 at 3:18 am

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

Fabricio SilvaJuly 5th, 2019 at 8:02 pm


Dan KremerJuly 7th, 2019 at 1:47 pm


John CampionJuly 9th, 2019 at 6:20 pm


Shawn HakimiAugust 13th, 2019 at 4:35 pm

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.

Kury AkinAugust 18th, 2019 at 5:25 pm

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