CrossFit | 191107
Thursday

191107

Workout of the Day

79

For time:

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

Post times to comments. | Compare to 160315.

Reversal of Type 2 Diabetes: Normalisation of Beta Cell Function in Association With Decreased Pancreas and Liver Triacylglycerol

Type 2 diabetes is generally thought to be chronic and progressive, marked by an inevitable decline in beta cell function and increase in plasma glucose levels. Current pharmaceutical treatments are fundamentally unable to alter the course of the disease. Bariatric surgery has been shown to rapidly normalize glucose levels, even prior to weight loss. This study tested whether severe caloric restriction — similar to that seen alongside bariatric surgery — could lead to similar glycemic benefits. The study found that a very low-calorie diet rapidly improves liver insulin sensitivity and gradually improves pancreatic function in the process reversing Type 2 diabetes.

Read MoreReversal of Type 2 Diabetes: Normalisation of Beta Cell Function in Association With Decreased Pancreas and Liver Triacylglycerol

Comments on 191107

83 Comments

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Kang Gyeong Ho
November 4th, 2021 at 10:55 am
Commented on: 191107

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211104/

For time:

Run 1,600 meters

Rest 3 minutes

Run 1,200 meters

Rest 2 minutes

Run 800 meters

Rest 1 minute

Run 400 meters

Post times to comments. /

오늘기록 13분34초-10분43초-6분55초-2분55초 총34분7초/

최고기록(39/173/80/140523) 8분50초-6분44초-4분9초-1분59초 총 21분42초/

목요일 저녁와드

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Doug Brubacher
September 6th, 2021 at 11:29 pm
Commented on: 191107

CFWUx1 10:0 6:46 4:09 1:37

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Shawn Hakimi
May 19th, 2021 at 1:07 pm
Commented on: 191107

24:42 Rx'd


Hard to know individual times as I used my phone. My best estimates are:


7:33

6:02

3:54

1:37

(edited)
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Jeffrey Howard
March 27th, 2020 at 12:32 am
Commented on: 191107


(edited)
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Mike Andridge
March 18th, 2020 at 10:41 am
Commented on: 191107

Made up burpee/pull up wod

results there, then into

60/40/20/10 cal assault bike

Times are today's date/compare to date

7:18/8:08

4:54/4:54

2:10/2:16

:54/:59

m/50/175

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Kury Akin
February 23rd, 2020 at 2:48 pm
Commented on: 191107

22:50

6:51

5:14

3:15

1:30

(edited)
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Manchild Manchild
February 21st, 2020 at 5:54 pm
Commented on: 191107

25:34

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Cy Azizi
December 6th, 2019 at 9:09 pm
Commented on: 191107

23:42

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Jeff Chalfant
November 28th, 2019 at 7:24 pm
Commented on: 191107

26:14 rx in my neighborhood and ran with an asthma attack after the first mile my chest tightened up. It’s about 34 degrees and dry so that’s partly why. 7:54, 6:37, 4:01, 1:40

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Jeff Chalfant
November 28th, 2019 at 7:48 pm

Didn’t warm up either.

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Ryan Cook
November 15th, 2019 at 10:41 pm
Commented on: 191107

This was hard

25.30

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Kaylie Huver
November 15th, 2019 at 6:01 pm
Commented on: 191107

28:53 Rx

1,600 at 9:41

1,200 at 6:42

800 at 4:19

400 at 2:06

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Enrique Reyes
November 14th, 2019 at 3:35 pm
Commented on: 191107

El entreno se realizó en asfalto y el los tiempos son


Pablo

32.31

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Morgan Greene
November 13th, 2019 at 2:22 pm
Commented on: 191107

used rower for same distances: 21:25

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Shane Azizi
November 12th, 2019 at 11:31 pm
Commented on: 191107

33:22 Rx

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Viktor Wachtler
November 12th, 2019 at 12:27 pm
Commented on: 191107

24:15

1600m 7:20 (ran in a 100m long corridor, after this I went outside)

1200m 5:31

800m 3:44

400m 1:40


43/1.78m/75kg

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Tom Perry
November 11th, 2019 at 12:20 pm
Commented on: 191107

58 / 172


did 3x distance on bike in place of runs

3 mi - 8:22

2.25 - 6:20

1.5 - 4:20

.75 - 2:04

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Ryan Cook
November 11th, 2019 at 4:30 am
Commented on: 191107

Modified-Know my split times pretty well, so did stadium steps at 8 minute, 6 minute, 4 minute, 2 minute.

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Geoffroy Castelnau
November 9th, 2019 at 8:17 pm
Commented on: 191107

6:13/4:40/3:06/1:33 (21:33 including rests)

Rx

M / 40yo / 176cm / 71kg

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Claire Fiddian-Green
November 9th, 2019 at 5:45 pm
Commented on: 191107

8:28

6:01

4:14

1:51

26:34 total

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John Clarke
November 9th, 2019 at 2:54 pm
Commented on: 191107

1600 - 5:50

1200- 4:09

800 - 2:41

400 - 1:14

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Giuseppe Petrillo
November 9th, 2019 at 12:42 pm
Commented on: 191107

23:52

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Tyler Hass
November 9th, 2019 at 4:05 am
Commented on: Building Progressions

Great article and nice insights about integrating points of performance into progressions. Progressions aren’t just about scaling an exercise to an athlete’s capacity, but they’re a teaching tool as well. Offering the right coaching cue at the right time is epitome of good teaching. I remember watching Mike Burgener observe an Olympic lifter from across the room. He spotted a fault, shouted out a cue and saw the athlete implement it and correct the flaw in real time. It was a 30 second master class in coaching.

Progressions can get pretty complex when you are dealing with skills that have multiple components. For example, a clean can be approached from the beginning (deadlift/1st pull) to the second pull or from the end (front squat) and moving towards a hang clean that gradually increases in range. Ideally, you approach a complex skill from multiple directions and converge at the desired end point.

The World Class Coaching videos mentioned in an early CrossFit Journal article teach the Olympic lifts via incredibly detailed progressions. It becomes almost tedious to watch, given the level of detail. But once you understand the logic of their approach, you can apply the progressions without referencing each and every step.

And no matter where you are in a progression, it’s always useful to warm-up by going through a few steps in the progression that got you there.

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Yevgeniy Khokhlov
November 9th, 2019 at 2:33 am
Commented on: 191107

On running track under the burning sun:

07:36

06:38

04:14

02:10


Total 26:38

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Nate Gordon
November 8th, 2019 at 3:34 pm
Commented on: 191107

24:00

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Andres Bejarano
November 8th, 2019 at 2:54 am
Commented on: 191107

29:43 on the treadmill

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Steven Odom
November 8th, 2019 at 2:11 am
Commented on: 191107

Rx’ed

20:29

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Steven Odom
November 8th, 2019 at 2:15 am

Splits-

5:54

4:28

2:48

1:19

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Lisa Stephenson
November 8th, 2019 at 1:39 am
Commented on: 191107

1600/8:14

1200/6:40

800/4:14

400/1:50

27ish total

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Michael Bishop
November 8th, 2019 at 12:46 am
Commented on: 191107

26:30


2 min splits except for first 1600m

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Matthew Letarte
November 8th, 2019 at 12:38 am
Commented on: 191107

22:00, in the dark and rain, while travelling so I was relying on my GPS watch, which I couldn't really see. Subtract the rest and 16:00 for the 2.5 miles, first mile was at ~6:30 pace but I ran a little farther, everything else was at that pace or faster. I liked this workout a lot, on a good day at a track I would shoot for 6/4:15/2:40/1:15 = 14:10

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Larry Cook
November 8th, 2019 at 12:25 am
Commented on: 191107

Rowing erg: 2,000m - 9:33; 1,500m - 6:57; 1,000m - 4:33; 500m - 2:13


59yo / m / 5'8" / 200#


Gotta start somewhere :)

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Troy Bruun
November 7th, 2019 at 11:39 pm
Commented on: 191107

25:42


1600m 8:13

1200m 5:53

800m 3:55

400m 1:41

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Ariel Cañas
November 7th, 2019 at 11:27 pm
Commented on: 191107

23:19

Rest included

1600m (7:20)

1200m(5:21)

800m(3:30)

400m(1:08)

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Robert Cassels
November 7th, 2019 at 11:21 pm
Commented on: 191107

29:14 treadmill @ 3% incline

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Stacey Thompkins
November 7th, 2019 at 10:45 pm
Commented on: 191107

M/45/6'2"/180#


Assault bike cals

100/75/50/25

6:34/4:56/3:24/1:30

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Tripp Starling
November 7th, 2019 at 10:18 pm
Commented on: 191107

Rx in 24:54

1600 in 7:12

1200 in 6:02

800 in 3:53

400 in 1:47

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Tripp Starling
November 7th, 2019 at 10:26 pm

I read this as total time includes rest

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Coastie Nick
November 7th, 2019 at 10:06 pm
Commented on: 191107

7:35

6:04

3:45

1:56


Total time w/ rests: 23:20. 2016 time was 22:37

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Coastie Nick
March 19th, 2020 at 3:17 pm

Correction: 25:20

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Antonio Larco
November 7th, 2019 at 10:00 pm
Commented on: 191107

35:07 rx

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Christian Simpson
November 7th, 2019 at 10:00 pm
Commented on: 191107

25:12 with rx rests

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Pedro Molina
November 7th, 2019 at 9:59 pm
Commented on: 191107

29:40

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Tim Lala
November 7th, 2019 at 9:54 pm
Commented on: 191107

26:20 including rest


Rx concrete track

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Jeffrey Howard
November 7th, 2019 at 7:58 pm
Commented on: 191107

21:36 - Rx

1600m - 6:36

1200m - 4:36 (9:36-14:12)

800m - 3:08 (16:12-19:20)

400m - 1:16 (20:20-21:36)

Michigan is getting cold outside.

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Scott MacArthur
November 7th, 2019 at 7:37 pm
Commented on: 191107

Scaled after 2 week break.

1200 5:44

800 3:54

400 1:56

200 :53

A real lung burner.

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Shaun Stapleton
November 7th, 2019 at 7:23 pm
Commented on: 191107

Birthday wod!

35/M/5’9/195


Airdyne:


100 cals

3 min rest

75 cals

2 min rest

50 cals

1 Min rest

25 cals


24:58

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Jon Wilson
November 7th, 2019 at 7:20 pm
Commented on: 191107

22:17

@BFCF car loop

6:54

4:58

3:17

1:50

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Chris Cheney
November 7th, 2019 at 6:53 pm
Commented on: 191107

Treadmill with 0.5% incline


Total (with rest): 23.38


7.10

5.22

3.30

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Chris Cheney
November 7th, 2019 at 6:53 pm

1.36

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Lucas Allan
November 7th, 2019 at 6:52 pm
Commented on: 191107

M/44

Treadmill (.5 incline) 7:23, 5:22, 3:38, 1:40

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Nicole Deaver
November 7th, 2019 at 6:38 pm
Commented on: 191107

1600m 8:57

1200m 6:22

800m 4:11

400m 2:01

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Matthew Aukstikalnes
November 7th, 2019 at 6:11 pm
Commented on: 191107

23:41; indoors on an Octane Zero Runner 7:35 5:06 3:20 1:40

vs - 24:11; outdoors (and maybe a little short) 7:21 5:38 3:39 1:32

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Thomas Nösel
November 7th, 2019 at 5:46 pm
Commented on: 191107

21:48 Total on Air Runner

8:07

7:08

4:30

2:03

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Colby Swartz
November 7th, 2019 at 5:12 pm
Commented on: 191107

1,600M/6:04

1,200M/4:39

800M/3:04

400M/1:18

Overall time/21:05


Took all the prescribed rest times. All my runs today were 20 seconds slower than what I've run in the past. Must've been all those deadlifts yesterday! Overall great experience! Embrace the suck.

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Steve Day
November 7th, 2019 at 5:03 pm
Commented on: 191107

Rx - 20:55 total time - treadmill @ 1% incline

Splits

1,600m - 5:55

1,200m - 4:36

800m - 2:58

400m - 1:26

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Amedeo Alessio Cerea
November 7th, 2019 at 4:44 pm
Commented on: 191107

22:13

Rowing

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Hank McKibban
November 7th, 2019 at 4:06 pm
Commented on: 191107

6:37, 4:50, 3:02, 1:34 = 22:03 rx (treadmill)

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Matthew Hice
November 7th, 2019 at 4:02 pm
Commented on: 191107

27:34

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Philip Brown
November 7th, 2019 at 3:59 pm
Commented on: 191107

22:52....fun run

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Jaime Del Monte
November 7th, 2019 at 3:24 pm
Commented on: 191107

It is my first time to try this running work out. I got

Elapsed time : 34:42

Distance of 4.53 Kms

Average speed - 7.83 KPH

Average na pace - 7:40 Km


Im 36 male 84kgs

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Greg Fairbanks
November 7th, 2019 at 3:20 pm
Commented on: 191107

For Distance:

Run for 6 minutes

Rest 3 minutes

Run 4.5 minutes

Rest 2 minutes

Run 3 minutes

Rest 1 minute

Run 1.5 minutes


1.26 miles on treadmill

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Jeffrey Howard
November 7th, 2019 at 7:59 pm

Nice modification. I like this.

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Joe DeGain
November 7th, 2019 at 3:17 pm
Commented on: Building Progressions

What a practical article for ALL trainers!

As a gym owner, the lesson plan I supply to my trainers will sometimes have an assigned progression, but sometimes I will simply write for my trainers to "instruct and rehearse" a movement with the athletes. I like to allow for this creative freedom for them to express their "art" of teaching.

I will be distributing this article to my staff as it will enhance their ability to teach...

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Michael Arko
November 7th, 2019 at 3:04 pm
Commented on: 191107

1.01 mile in 7:38 (7:35/mi)

0.76 mile in 5:36 (7:25/mi)

0.51 mile in 3:34 (7:04/mi)

0.26 mile in 1:43 (6:42/mi)

24:51 total including stop-time

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Michael Arko
November 7th, 2019 at 3:06 pm

I didn’t see my time from a year ago. Maybe I missed it?

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Hendrik Bünzen
November 7th, 2019 at 2:41 pm
Commented on: 191107

23:40 rx’d

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Jim Rix
November 7th, 2019 at 2:37 pm
Commented on: 191107

1.1ish miles: 8:58

1200ish: 7:15

800ish: 3:57

400ish: 1:53

27:05 total


160315: 25:13

140517: 25:08

New neighborhood, new distance estimates. I'm sure I'm not that much slower. Sure didn't feel like it,anyway.

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Chris Sinagoga
November 7th, 2019 at 2:29 pm
Commented on: 191107

Champions Club Scaling Notes


My bad! Thought it was a rest day for some reason! And I woke up late for my morning class. All sorts of messed up!


RANT

As a track coach, I am cautious about the built-in rest during workouts. The "rest as needed" ones are dependent on an athlete actually being able to hit an all-out effort. If they can, I'm a big fan. If not, I like the set amount of rest because it gives us a chance to experiment with how much we can regain with "x" amount of rest. There are also the people who can/are only willing to run at one pace. We have a few of those and this is also perfect. If there is someone that is looking to push the pace on the last 3 runs, I would probably increase the rest time.


I SHOULD TRY THIS AS RX'D IF: I can maintain a consistent cadence through all the runs


FIRST TIME WITH CROSSFIT VERSION: 3 rounds, 800m run, 40 lunges, 30-sec. L-sit. Rest 2 minutes between rounds


GROUP VERSION: Ah, the all-running workout. If there is no ice I would like to do this, but I wouldn't be surprised if I wussed out and did something like the FIRST TIME WITH CROSSFIT VERSION instead.


INJURY VERSION

themes are: locomotion/monostructural, rest, endurance, stamina, lunging, unilateral loading. If you can't bike, pick 2 movements that you can do max reps of immediately after the other. 4 rounds of that with a 2-3 minute rest in between.


GENERAL FEAR LEVEL: 8

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Hamid Salimi
November 7th, 2019 at 1:53 pm
Commented on: 191107

1600m

7:00

3min rest

1200m

4:15

2min rest

800m

2:35

1min rest

400m

1:15

Total time 14:65

Never give up😊

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Sebastien Fitzpatrick
November 7th, 2019 at 8:41 pm

So 20:65, and wouldn’t that be 21:05?

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Eric O'Connor
November 7th, 2019 at 1:35 pm
Commented on: 191107

The Hinshaw Warm-up is great for days like this: https://www.youtube.com/watch?v=VW42KKmjEZY. I always feel prepared for running when I incorporate that warm-up or a variation of it. Here are some thoughts:

First, I will allocate about 30 minutes of my class plan to this session, giving me plenty of time for a good warm-up and cool down. When it comes to strategies, I can have my athletes approach this by keeping efforts sub maximal and trying to run at the same pace for all efforts or have athletes treat the initial run as a near-max effort and hang on as much as possible on the remaining runs. Both styles have pro’s and con’s.

I will have most of my athletes complete this workout as prescribed, even if the distances are challenging for them. I will consider reducing distances, for experienced athletes, if the initial 1-mile run will take longer than 10:00 to complete. For athletes where the total volume is too much, I will reduce the distances to something along the lines of: 1200m, 800m, 400m, 400m or set a time duration to run for each interval. For example: for the 1600 meter run, I can have someone run for 8-minutes (4 minutes away from the gym and then run back).

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Clay Simmonds
November 7th, 2019 at 1:06 pm
Commented on: 191107

Assault runner🤮

1600-8:51

1200-6:03

800-4:10

400-1:51

Now I’ll go throw up.

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Sebastien Fitzpatrick
November 7th, 2019 at 8:41 pm

The AssRunner sucks!

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Peter Shaw
November 7th, 2019 at 12:07 pm
Commented on: Building Progressions

Not only are progressions an incredible teaching/learning tool for the athlete, but the Trainer who uses progressions on a regular basis and understands their purpose accelerates from “good” to “great” very quickly.


Writing out progressions is akin to “doing you’re homework” for a particular movement. If you write a progression, you begin to clearly understand the points of performance and the purpose behind the teaching points. This can streamline your teaching, seeing and correcting by allowing you to focus on the big ticket items and get rid of the fluff.

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Mike Andridge
November 7th, 2019 at 11:35 am
Commented on: 191107

made up DL wod

results there

immediately into

60 cal assault bike-8:08

40 cal AB--4:54

20 cal AB-2:16

10 cal AB-:59

m/49/175

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Sebastien Fitzpatrick
November 7th, 2019 at 11:10 am
Commented on: 191107

28:47 Assault AirRunner

8:53

7:03

4:41

2:06


Made some killer deadlift PRs yesterday. Running felt like mud, and I’m pretty sure the Assault AirRunner is a liar.

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Nolan Southfield
November 7th, 2019 at 10:24 pm

that is great work on the AAR, studies are in process to show that the AAR and other similar curved treadmills are similar to running on a 6-8% incline. studies have already been done to show that AAR type treadmills require 20% output than motorized treadmills.

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joseph griffin
November 7th, 2019 at 10:13 am
Commented on: 191107

27 minutes

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Brunno Silva
November 7th, 2019 at 1:50 am
Commented on: Building Progressions

Awesome article


This is the best way to invest time in a movement and maybe spend a good time teaching even “simple” movements. I like to think that each movements has a lot of part or positions an each position has a lot of details. Doing this I can reflect how I’ll progress through the movements.


For instance if we take Box Jump. We can teach how to transitaste position to the jump position and hold. Lot of things can happen on this. Knees can cave in, weight can go to the fore foot, midline can be lost. And So on.


The argument that “ this movement is too simple to spend 10 minutes teaching it” can not exist for who’s trying to be an excellent coach.

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Bryan Rosen
November 7th, 2019 at 1:42 am
Commented on: 191107

Warm up for 191107

GENERAL WARM-UP


Jog 400 meters


Line drills - perform each movement for 15 meters:

High knees

Butt-kickers

Toy soldiers

Slow carioca (both directions)

Walking lunges

Side shuffle (both directions)

Toe walk

Heel walk


SPECIFIC WARM-UP


Run 25 meters + 10 meters of high knees

Run 25 meters + 10 meters of butt-kickers

Then,

Run 40, 60, 80, 100 meters increasing in pace each time. Rest 1 minute between each set.

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Steven Thunander
November 7th, 2019 at 1:10 am
Commented on: 191107

Globo Scale: As Rxed. If using a treadmill set it to a slight incline. If you are up north and it is too cold/snowy, or do not have room to run, sub 2000/1500/1000/500m rows or 100/75/50/25 cal assault bike, with the same rest periods between efforts.

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Juan Acevedo
November 7th, 2019 at 1:04 am
Commented on: 191107

INTENDED STIMULUS

.

Ay, my lungs! This one is totally up to you. You can repeat in your head seven hundred times how much you hate running, how bad you are at it, and how annoying the whole thing is. You can rationalize why running is stupid, how your body isn't made for running, and how other people have it more accessible. And also, you can choose not to do that. You can purposely concentrate on having a kick-ass workout. Focus today on finding a challenging pace that you can keep up for the whole thing, and then kill it at the end. If running is not your thing, then do yourself a favor and start slow on the first set and build. Imagine the sole purpose of the first three intervals is to set you up so that you get to that last one ready to kill it. If you love running and know your mile time, open 20-40 seconds below that, and keep or increase the pace in the following intervals. No matter what your relationship is with running, get to that last run and slay.


OPTION 1

For time:


Run 1200 meters

Rest 3 minutes

Run 900 meters

Rest 2 minutes

Run 600 meters

Rest 1 minutes

Run 300 meters


OPTION 2

For distance:


Run for 6 minutes

Rest 3 minutes

Run 4.5 minutes

Rest 2 minutes

Run 3 minutes

Rest 1 minute

Run 1.5 minutes

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