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Workout of the day


10 rounds, each for time, of:

100-meter sprint
Rest 90 seconds

Practice SLIPS for 20 minutes.

Post times to comments.

At Home: Side Step-Ups

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"An estimated 1 in 4 older adults take anticholinergic drugs — a wide-ranging class of medications used to treat allergies, insomnia, … dizziness, motion sickness, Parkinson’s disease, chronic obstructive pulmonary disease and various psychiatric disorders. Older adults are highly susceptible to negative responses to these medications. Common side effects include dizziness, confusion, drowsiness, disorientation, agitation, [and] a sudden and acute change in consciousness. In late June, this risk was highlighted in a new report in JAMA Internal Medicine that examined more than 284,000 adults 55 and older in Britain between 2004 and 2016. The study found that more than half of these subjects had been prescribed at least one of 56 anticholinergic drugs. People who took a daily dose of a strong anticholinergic for three years had a 49 percent increased risk of dementia. … These findings don’t constitute proof that anticholinergic drugs cause dementia; they show only an association. But based on this study and earlier research, it now appears older adults who take strong anticholinergic medications for one to three years are vulnerable to long-term side effects."

Read the articleIn older adults, some drugs may produce symptoms that imitate dementia

Comments on WOD 190810

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Grace PatenaudeAugust 10th, 2019 at 12:01 am

Oh wow sprints!!!!!!!

Nicole DeaverAugust 10th, 2019 at 7:35 pm

I do love sprints! I’d definitely pick sprints over long distance any day (and I’m not great at either).

Grace PatenaudeAugust 12th, 2019 at 1:01 pm

Nicole Deaver, same here especially with the 90 seconds recovery in between even though if it got painful after the 6th set.

Chris SinagogaAugust 10th, 2019 at 12:14 am

Champions Club Scaling Notes: RANT: What the SLIPS routine does is take the essentials from gymnastics and give them to us, leaving out the rest of the things that increase danger level. In other words, getting really good at the SLIPS will give a GPP athlete every great adaptation they need from the world of gymnastics without the risk of doing competitive, artistic gymnastics. These are good things to practice, and something I need to stop glancing over. As for the run, the rest means that you won't be able to hit max efforts on sprints, and that's okay. As long as the feel of a sprint is there, you're good. I SHOULD TRY THIS AS RX'D IF: I can keep a consistent cadence on the run, and I am okay with running being the sole emphasis for the day GROUP SCALE: Jay Junkin, a tall drink of water from my gym, just read this workout and mocked his scale of what I would do. "Let me guess, go to the hill, run up the steep side, walk down, repeat a few times." Well Jay, just for that we'll have a fun workout for you tomorrow. FIRST TIME IN FOREVER VERSION: I might try to combine this with either that max effort squat clean workout or Mary. Give them a short sprint then either a medium-weight lift(s) that feel heavier after a sprint, or a slow set of gymnastics INJURY VERSION: Upper-body injury - as is Middle-body injury - bike Lower-body injury - just the SLIPS, and maybe a long duration bike WARMUP: Jump rope - always Handstand walk - falling practice Kip - global extension/feet together Squat - hip prep [insert thin you suck at] GENERAL FEAR LEVEL: 7. If it was a full-rest it would be worse.

Steven ThunanderAugust 10th, 2019 at 12:22 am

Globo scale: if you can get to a track or a flat surface that is 100m or so, go there and do this workout. If not, sub either 125m rows or 10/8 calorie assault/echo bike. These should be all out efforts. Rest 90 seconds between efforts. Do the SLIPS as a nice long cool down. SLIPS is the acronym for (gymnastics) scales, l-sits, inversion (handstands), planks and stretching.

Juan AcevedoAugust 10th, 2019 at 1:06 am

INTENDED STIMULUS . There're two things that will keep you young: learning and playing. We do both in CrossFit all the time. Today's workout is a good example of this. Let's start with the sprints: the play side. Today's goal is to get out there and run as fast as you can, and laugh hard when you get to the finish line. Your time is cool and all, but what matters is to go out hard! We deadlift a lot, we do a lot of power cleans, we squat like it's our job: we are developed athletes. Let's use that fitness today! Go to a track and warm up thoroughly, get a good long sweaty one. Then hit those sprints with anger! Pull those legs up with your hammies, like you deadlift for reps, and tense your quads like you can squat for time. If you feel like you are losing power early in the sprints, scale to 60 or 80 meters. Now let's go to the learning side: SLIPS. Gymnasts are great athletes, but mostly they are strong as fuck. SLIPS is the very foundation of Gymnastics. Hence in many ways SLIPS is the foundation of your strength. You should always approach it as such. Now, we haven't done this in a while so today it is a good day to assess and see where you are with all movements. We want two things: to check for your form and for your capacity. For form, just take out your phone and record each movement, then check your shapes. For capacity, lets maximize those holds. Take notes on everything. Based on this info you will be able to develop a nice program for yourself for the following weeks. PLAY AND LEARN! OPTIONS FOR RUN 60-meter sprints 80-meter sprints or 200-meter sprints with 120 seconds rest in between. SLIPS Max Front Scale hold on each leg. (Priority is front leg straight at constant height) Max Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height) Max L-Sit/Tuck hold (Priority is arms fully extended and shoulders down) Max Handstand hold (Use the lowest level of assistance possible while maintaining a neutral spine) Max Gymnastics Plank (Priority is Hollow Body Position with shoulder blades protracted -a.k.a. separate those blades hard) Stretch as needed.

Bryan RosenAugust 10th, 2019 at 1:24 am

Warm-up for 190810: GENERAL WARM-UP 2 rounds of: 10 ring rows 10 push-ups 10 GHD sit-ups 10 GHD hip extensions 10 overhead squats with PVC 30-second Samson stretch, per side SPECIFIC WARM-UP 25 meters of high knees + jog 25 meters 25 meters of butt-kickers + jog 25 meters 100 meters jog 3 sets of 50 meter runs at 80-90% effort *Rest 90 seconds after each set

Eric O'ConnorAugust 10th, 2019 at 2:35 am

These sprint efforts always seem to leave me sore and I usually perform them with a little bit of caution. I highly recommend completing a long warm-up ( and recommend running the first 3-5 efforts at about 85-90% before really laying the hammer down on the middle sets, if you want. Most of my athletes can complete this workout as prescribed because the overall volume isn't very high. I will just need to make sure that I give them appropriate time goals for each interval.

Christopher TiptonAugust 10th, 2019 at 10:14 am

Thanks for the video! Watched and saved. Running is always my worst warmup and I never have an inkling on how to start. This helps!

Grace PatenaudeAugust 12th, 2019 at 1:03 pm

Thank you Eric! I’ll use this YouTube warm up next time.

Viktor WachtlerAugust 10th, 2019 at 11:22 am

16:75 15:84 16:51 15:11 15:02 16:24 16:27 15:53 15:66 15:59 Skipped SLIPS 42/1.78m/76kg

Michael ArkoAugust 10th, 2019 at 12:55 pm

21s 19s 19s 18s 19s 18s 20s 18s 19s 18s Some of these times are guesses. I kept fumbling the iPhone timer button. After the SLIPS I also ran a 4.5km trail run (slow 28:06).

John ClarkeAugust 10th, 2019 at 1:15 pm

14.86 14.76 14.52 14.71 14.66 14.95 14.93 15.26 15.24 16.11

Sebastien FitzpatrickAugust 10th, 2019 at 3:57 pm

13.9 14.3 14.6 15.2 15.6 16.9 16.6 16.1 17.0 16.3 I can’t usually keep a consistent 12-14, but I only ate one meal yesterday.

Ryan AgiusAugust 10th, 2019 at 4:20 pm

14s 15.12s 15.50s 16s 15.3s 16.50s 16.24s 17.30s 16.40s 16.02s

Vincent DahlqvistAugust 10th, 2019 at 4:56 pm

Used the rugby field by that 10 x 110 m. 19 19 20 20 20 20 20 20 20 20

Evan SaberAugust 10th, 2019 at 5:00 pm

Can anyone tell me why there hasn’t been any heavy snatching at all this year???

Max GuidaAugust 10th, 2019 at 5:25 pm

Evan SaberAugust 10th, 2019 at 6:33 pm

Max. That’s one time this year lol. We’re 8 months in the year and it’s only been programmed once

Paul HopkinsAugust 10th, 2019 at 8:22 pm

Usually only programmed 1-3 times per year anyway. Still got 4 1/2 months to go. Fingers crossed for you, too good of a sprinter?

Evan SaberAugust 10th, 2019 at 11:48 pm

No not at all. Was simply just curious. Thanks for the attitude though. Btw I don’t see your results for this workout 🤷🏽‍♂‚️

Tripp StarlingAugust 11th, 2019 at 12:49 am

I've noticed the same thing and am just hoping that what we are doing this year translates into better snatches in future🤔

Evan SaberAugust 11th, 2019 at 6:54 pm

Yea I agree. Maybe it’s just a phase in the programming

Jim RixAugust 10th, 2019 at 6:36 pm

Tabata squats, with 2x10# DBs 15 squats each round, 120 total squats 2 hours later, 1x200 sprint, then 9 100 yard sprints Fastest sprint 15:45, slowest 16:59...last two were a second slower as my glutes starting feeling iffy. SLIPS practice

Nicole DeaverAugust 10th, 2019 at 6:50 pm

20.21 20.75 19.89 19.73 20.76 19.65 19.83 20.87 20.23 21.64 I love how sprints make you work hard, now just to get faster!!

Lucas SnyderAugust 10th, 2019 at 6:53 pm

Scaled to 5 sets 8:13 Hamstring pain in left side

Evan SaberAugust 10th, 2019 at 7:08 pm

14:53 14:70 14:30 14:00 14:30 15:00 15:70 15:70 16:00 14:70

Js SmithAugust 10th, 2019 at 10:08 pm

At HS track. Warm up 2 rounds walk/jog walk/jog 100m then 5 box jump 16” onto the pole vaulting mat. Wasn’t sure how knees would do sprinting, or whatever you call what I did! 😅 90sec walking rests 23.94/24.51/23.5/23.40/23.81 2 min walking rests 24.11/24.24/24.57 Knee felt odd 7:30 min walking rest 24:17 2 min walking rest 24:19 Cool down 2 rounds walk/jog walk/jog 100m then 5 box jump 16” did a lap of track then 10 box jumps. No SLIPS on the janky wrist.

Blas RaventosAugust 10th, 2019 at 11:00 pm

M/35/174cm/74kg 1: 13:96 2: 14:22 3: 14:26 4: 14:38 5: 14:06 6: 13:73 7: 13:69 8: 15:61 9: 13:28 10: 14:88 10 full min unable to move and gasping for air. then grabbed a coconut water and biked back home. Then SLIPS.

Steve DayAugust 10th, 2019 at 11:05 pm

Sprints- check SLIPS - Check Didn't use a timer.

Tripp StarlingAugust 11th, 2019 at 12:45 am

Sprinted out garage, left on street, stop at neighbors mail box and back to garage to timer = 100 meters. With two turns and a turnaround: :17 :16 :16 :16 :16 :16 :16 :16 Lightning storm came and didn't do last two rounds. 20 minutes SLIPS: :35 scale holds :21,:11, :14 second L sits from ground Hand stand work against wall :50 second front side and reverse planks. Stretched a little

Matthew LetarteAugust 11th, 2019 at 12:28 pm

Held 4:12-4:15/mile pace for these, which is 15-16 seconds/100m. I wasn't on a track so I guessed the distance, it was a little longer than 100m.

Nicholas ScottAugust 11th, 2019 at 1:14 pm

20 mins

Claire Fiddian-GreenAugust 11th, 2019 at 1:51 pm

0:22.20 0:20.90 0:19.84 0:20.20 0:18.75 0:19.55 0:19.33 0:19.54 0:18.86 0:19.75

Mark PhillipsAugust 11th, 2019 at 3:29 pm

Did 8 100 meter hill sprints was dead after that

R AlbersAugust 11th, 2019 at 4:15 pm

DL 3x5 (125,140,160) 10í—100M (17.3,17,17,17.3,17.5,17.5,17.7,18,17.7, 18.2) then SLIPS x 10 min (need practice)

Hank McKibbanAugust 11th, 2019 at 5:51 pm

13.34, 13:53, 12:86, 13:33, 12:78, 13:67, 12:94, 14:06, 12:74, 13:62 (odds on a slight downslope/evens on an up) +SLIPS

Scott WiedmeyerAugust 11th, 2019 at 8:16 pm

SLIPS completed. Looks like my first post didn't make it through, so: 6 rounds 24-??-28-26-27-25

Dmitry ZolotyhAugust 12th, 2019 at 6:28 pm

On a 50-m circular track. 22 - 20 - 20 - 20 - 21 - 21 - 21 - 21 - 21 - 20 3:27 total sprint time

Kevin MarshallAugust 13th, 2019 at 1:28 am

Rx total-4:17 22, 22, 24, 22, 22, 24, 21, 36, 24, 23

Jeffrey HowardAugust 13th, 2019 at 10:57 am

0:13 - 0:15 - 0:15 - 0:17 - 0:15 - 0:16 - 0:16 - 0:17 - 0:16 - 0:16, 50m out and back.

Courtney GuthrieAugust 13th, 2019 at 11:00 am

18 17 16 17 17 17 17 17 18 16

Courtney GuthrieAugust 13th, 2019 at 11:03 am

Rounded to the nearest second because I was holding my phone while running. If it was 17.5+ I put 18 sec bc I was definitely a little off on a lot of these.

Andrew MoultrieAugust 13th, 2019 at 11:59 am

Think I held about 18 sec throughout for the distance that I think is 100m. West side of driveway to west side of the 100m-ish driveway. Using a watch with a timer would have been much better than trying to use my phone. Felt good!

George CampbellAugust 13th, 2019 at 12:26 pm

17:23 Rx 80% still nursing hamstring injury

Kyungtaek KangAugust 13th, 2019 at 12:53 pm

안양공식인증지부 크로스핏힘 20-20-20-21-22-22-22-22-22-22 (assault airrunner) 강경택 45세/180cm/90kg

Matt ZeroAugust 13th, 2019 at 4:31 pm

Left hamstring tear during sprint 7 Need to extended rest time to 2:00 mins after 5 sprints

Matthew AukstikalnesAugust 14th, 2019 at 5:49 pm

done. rd 3 fastest, rd 10 slowest.

Coastie NickAugust 14th, 2019 at 9:09 pm

In seconds 19-18-17-16-17-17-17-17-17-16

Shane AziziAugust 17th, 2019 at 2:42 pm

16.8, 16.2, 15.5, 15.5, 15.3, 15.6, 15.5,16.0, 16.3, 15.8 Rx

Albert KombeAugust 19th, 2019 at 3:26 am

100m Sprints: 14s, 13s, 12s, 13s, 13s, 13s, 12s, 14s, 13s, 13s

Jesse MontagninoAugust 20th, 2019 at 2:38 am

Completed. Only timed the 90 sec rest.

Geoffroy CastelnauAugust 27th, 2019 at 12:23 pm

13’9 / 17’4 / 17’6 / 18’5 / 18’8 / 18’8 / 18’6 / 18’6 / 18’1 / 18’8 Rx M / 40yo / 176cm / 72kg

Cy AziziAugust 28th, 2019 at 10:21 pm


Byoung-Kwan ChoiAugust 29th, 2019 at 2:02 pm


Jeff ChalfantAugust 31st, 2019 at 9:08 pm

15.47 14.72 15.22 15.03 15.66 15.53 15.7 15.94 15.91 15.29 I’m front of house. One direction had a slight uphill start. Big cracks in the middle a had to jump over or run around. Total rest time 13:30. That was hard on the lungs and by the end it felt like I was trying to run against the wind. (15.94 WAS actually against the wind)

Jeff ChalfantSeptember 1st, 2019 at 7:58 pm

Max front scale :37 max back scale :22 (balance) max L sit on floor :35 (tired!) Max wall handstand 65 seconds, max gymnastics plank 120s, then stretching. 40/187/69.5”

Nathaniel RobichaudSeptember 2nd, 2019 at 12:35 am

Wrong day, but my gym closed and I had to find something with no equipment! Super approximate measurements: 100 long steps, timed with my watch... First 5 were in the 12-13 seconds range, last 5 around 14-15 seconds

John CampionSeptember 2nd, 2019 at 6:46 pm

16:02.77 total for runs

Clint MichaelSeptember 4th, 2019 at 1:55 am

16, 16, 16, 17, 17, 18, 18, 18, 18, 19

Clint MichaelSeptember 4th, 2019 at 1:55 am

Done on a grass football field.