남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211022/
Run 5,000 meters
Practice SLIPS for 20 minutes/
30분만 실시함/
3km/
금요일 저녁와드

Movement prep warmup
24:44

28:48 Rx'd

I think I did an extra lap, how do folks count laps while trying to go hard?

Life time PR: 23:15

hot and Humid, poor sleep. 

23:30 and back to a decent time.
Previously 32 mins after 6 months of subs due to knee injury.

28:19 including time to stop and walk and use my inhaler. Did Juan’s slips tests :35/:35 front :33/:34 back scale :60 L sit on parallelettes (ow)
:61 handstand hold against wall (arms just don’t want to stay locked) , 2:05 gymnastics plank (ow), glute, quad, groin and pike stretches. 

Thanks so much Mary Dan. My dad too died from advanced arterial disease due to type 2 diabetes. He too was prescribed the incorrect (high carbohydrate diet). At that time I too was a firm advocate of the low-fat high-carbohydrate diet for everyone, athletes especially (as I promoted in my book Lore of Running). Only 18 years after my dad's death did I experience my Damascene Moment and begin to severely restrict my dietary carbohydrate intake.  Then some months later I realised that, like my father, I too have type 2 diabetes (now mercifully "in remission" thanks to a low carbohydrate diet with added CrossFit training).
President Eisenhower was a giant. He taught us to take responsibility for our actions. As you know on the day he ordered the D-Day landings on the Normandy Coast, he also wrote the following to be released if the landings failed: "Our landings in the Cherbourg-Havre area have failed to gain a satisfactory foothold and I have withdrawn the troops. My decision to attack at this time and place was based upon the best information available. The troops, the air and the Navy did all that Bravery and devotion to duty could do. If any blame or fault attaches to the attempt it is mine alone."
Medicine failed Eisenhower and both our dads. We, who understand the truth, can't allow this to continue.

29:43 Rx 

23:55

27:30

20:47

27:45

25:08
Rx
M / 40yo / 176cm / 72kg

Did 20.3 then a 5k @ 35:02
Last one was 191005 @ 36:13

Did it after 20.3.
25:25
43/1.78m/75kg

22:21 4.5 km. 
Did hill sprints to finish the 5 km.
Thanks for all those that post regularly with warmups and breakdowns.

23:26

39:13

5k
25:20

38 degrees 

It's been roughly 3 months since last 5k and my Achilles were burning after about a mile.  I decided to stop at 1.7 miles, was doing 9 minute miles.  I guess my Achilles are sore from the dubs last week or deconditioned from longer distances.
SLIPS ✅ 
Scales 30 seconds on 30 off for 4 min
L sit on parallettes 30/30 (tuck variations) 4 min
Inversion 30/30 against wall 4 min
Planks 30/30 front, side, reverse 4 min
Stretching......

Love these Noakes pieces -- and they so perfectly describe the deleterious consequences of treating the wrong thing, of treating a value instead of a patient. Of treating the fever not the strep. Or more to the point, the cholesterol instead of the insulin resistance underlying it. It makes you want to shout: 'For pity's sake, if a patient isn't getting better with your treatment course, don't double down, change course!'

Through the retrospectoscope we can watch as 'Ike' declines in health and gains in girth, while faithfully following the prescription of that day's medical wizards (which advice is sadly not all that different from what today's wizards' would recommend.) Though admittedly the low-fat high carb diet isn't all that is to blame here. There is little doubt that his long-term heavy smoking played an important and causative role in the development of his atherosclerotic cardiovascular disease, as it did for so many of his generation, when GIs were issued cigarettes and told when at ease to 'smoke 'em if you've got 'em.' There were many like Ike, but few as famous. Here's one I know about first hand.

My own father was of that generation; he enlisted at age 17 in 1942 and served in the Pacific theater with the Army (building air strips with the Airborne Engineers) for the duration plus 6 months. And like Ike, he developed crippling ASCVD, suffering his first MI at age 39. (His case was complicated additionally by the onset of equally crippling Rheumatoid Arthritis at about the same time.) He, like Ike, was put on a low-fat, high carb diet prescription designed to save him, given the standard medical therapy of the day, and told to stop smoking. (He finally quit smoking when inhaling caused angina.) 

That first MI was followed by 8 or 9 more over the next 19 years, huge weight gain, congestive failure, and ultimately a 4 vessel bypass that was deemed mostly palliative to relieve intractable angina, since his ejection fraction was something around 25% by then; they didn't hold out too much hope. He survived, however, and the angina improved, and he was even cleared to undergo two knee replacements and a hip replacement in the next couple of years. But his progress was sidelined by an emergency cholecystectomy--his cholecystitis being , like Ike's, another manifestation of the insulin resistance syndrome. The general anesthesia took a toll and the surgery itself was more difficult than would be usually the case with a simple gall bladder. His surgeon said he'd never seen a gall bladder that huge -- he sent it out to the waiting room for me to see. It completely filled a kidney basin. 

In 1983 (years before Mike and I had had our 'nutritional brain transplants' about the impressive health benefits of the lower carb WOE that we were later to embrace and use to treat thousands of patients) my father died of end stage congestive failure at age 58. 

His case is an 'n of 1' or I guess 'n of 2' if you count Ike. But the clear message of his trajectory and Ike's is that the prevailing 'state of the art' medical and dietary therapy utterly failed them. Medicine failed them. And so many others. They were treating the wrong thing with a damaging therapy. They were looking in the wrong place. 

As Prof Noakes reminds us here, 'It's the Insulin Resistance, Stupid!' Treat that with a diet of meat (fish, poultry, eggs, full fat dairy), low-starch vegetables, some nuts and seeds and low-sugar fruits and no concentrated sugars or starches and get off the couch and the results will amaze you.

Rolled my ankle yesterday hiking so took it easy today since it’s a little tender still. 

35 mins moderate pace on the bike

5.25 miles
50 minutes

33:00 at BFCF

20:29, new trail

RX M

Skill Mill 31'34"

25:39

28:24 total time for 5.52km - overall a quite slow pace for me. 5km mark was 0:43 slower than last time even though the weather today was a lot better. At least the SLIPS were satisfying.

5k - 21:27 (treadmill @ 1% incline)
20 min SLIPS 

What is a SLIP?

29:34
Rain and bad weather

34:21 😕

Some thoughts on this one:
I will encourage most athletes to complete the entire distance today. Athletes can do a mix of running and walking to achieve the full distance if needed.  
For very new athletes or athletes that have had little exposure to moderate distance running, reducing the distance per the individual’s capacity will be necessary. Striving to achieve 2,000-3,000m can be a great starting point for many athletes. I can also have athletes run for a set time. For example, run 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, or less, time. 
If you know previous times or previous distances that were achieve on prior 5k run efforts, athletes can attempt to beat their scores. 
If I have any injured athletes, I will attempt to preserve the long-duration, monostructural-only stimulus. For an athlete with a lower body injury a potential substitution could be an arms-only or single-leg row at a reduced distanced. A ski erg is could be another option if the equipment is available. For an athlete with an upper body injury, attempting the run could still be possible. If this is not an option, biking for 10,000-15,000 meters could be a suitable alternative. 

Scaled to 2 miles due to time constraints while traveling
14:39 (weak)
Ran a 2 mile this Sunday in 13 flat, so my goal for the next 5k is sub-20

Run 2.5 miles. 4 rope climbs and 2 lie-stand-lie rope pulls. 6 min EMOM front and back alternating leg scales for 0:40. 2x 2 min planks with 1 min rest. 3x30 sec HS hold with 0:30 rest.

20 min assault bike, 7.0 miles, 203.4 cal

33.15 5K
I’ve run 6.88 K in 54.51 in total

190708
25:58 Rx
4hrs of sleep and heavy rain.

Today
24:28 Rx
Better sleep, great weather.

Lifetime
24:11

3K on road...short on time
19.47...it's been awhile! 🏃‍♂️😅

Warm-up for 191024:
GENERAL WARM-UP

Jog 400 meters

AMRAP 6
15 glute bridges
10 air squats
10 standing figure-4 (glute stretch)
20 standing leg swings
10 over-overs

SPECIFIC WARM-UP

2 sets of a 25-meter carioca run
25-m run + 25-m high knees
25-m run + 25-m butt-kickers
50-m jog

3 sets of 100-m run, each at intended 5k pace. Rest 1:00 between sets.

.
There is a reason why the 5000m run is the most programmed workout by crossfit.com. 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.

TEST SLIPS
Time to re-test where we are
Max effort Front Scale per side
Max effort Back Scale per side
Max effort L-sit from parallettes
Max effort gymnastics plank

Use a height target for scales and L-sit so that you have a solid and meaningful measure today.  

Then spend the rest of your hour stretching. 

Globo Scale:  As Rxed.  Can be done on a track, outside, or treadmill with slight incline.  If running is impossible sub a 6k row or 300 calorie assault/echo bike (350 cal Aerodyne or 12k C2 bike). 

Champions Club Scaling Notes:

RANT:
Again with this one, I think you need to take an honest look at what exactly you want to accomplish with this. Do you want to just do it to see what your time is? Do you want to train the stamina of having to keep your legs moving for all this distance? Do you want to get the cardio response? Are you a track kid and your coach is making you do this as a warmup for base miles before a 4x3-mile repeat workout? None of those are bad reasons to do a 5k (except for the track kid - find a new coach!) but knowing that will give you a good base to scale from. Endurance responses would be best accomplished as an intensity that makes only small, segmented bursts of conversation possible while working. So if you can't go at that intensity for as long, split this thing up with rests in between.  Cadence is also a good marker to know if you need to scale a run.

Check the last one for scaling notes.