CrossFit | 191114
Thursday

191114

Workout of the Day

56

For 20 minutes:

Run 400 m
Rest precisely the same amount of time as the previous run

Practice SLIPS for 30 minutes.

Post distance to comments. | Compare to 100715.

Big Sugar's Sweet Little Lies

1

In this 2012 article, Gary Taubes and Cristin Kearns Couzens review the history of the sugar industry’s attempts to dismiss or conceal the troubling health claims linking their products to rising rates of diabetes, heart disease, and other chronic diseases. In a “decades-long effort to stack the scientific deck,” the Sugar Association, its spin-off International Sugar Research Foundation, and “contributing research members” from companies such as Coca-Cola, Hershey’s, and Nabisco poured hundreds of thousands of dollars into research grants and studies designed, as internal documents put it, “to maintain research as a main prop of the industry’s defense.” As the authors describe, these efforts — and an extensive series of public relations campaigns — rewarded the sugar industry with a profound degree of influence over nutrition guidelines, the official recommendations of groups such as the American Diabetes Association, and the general public’s understanding of nutrition.

Read the article Big Sugar's Sweet Little Lies

Comments on 191114

58 Comments

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Kang Gyeong Ho
November 12th, 2021 at 10:35 am
Commented on: 191114

남(m)/46(Korean age 46 Western age 46)/171cm/94kg/211112/

For 20 minutes:

Run 400 m

Rest precisely the same amount of time as the previous run

Practice SLIPS for 30 minutes.

Post distance to comments./

2분33초-2분28초-2분35초-2분40초/

금요일 저녁와드

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Doug Brubacher
September 6th, 2021 at 11:11 pm
Commented on: 191114

CFWUx1

1:42 1:42 1:44 1:44 1:45 1:45

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Kury Akin
March 1st, 2020 at 2:50 pm
Commented on: 191114

5R of 2 minutes work and 2 minutes rest subbing: sdlhp@20kg 40, burpees 25, double unders 120, 7kg db thrusters 45, ball cleans/burpees 26. Plus 15 minutes of Acevedo's dynamic SLIPS in 30s intervals with no breaks. 10 minutes before and 5 minutes after WOD.

(edited)
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Cy Azizi
December 16th, 2019 at 3:26 pm
Commented on: 191114

3k

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Jeff Chalfant
December 5th, 2019 at 10:10 pm
Commented on: 191114

2400m in 18:46

1:40

1:41

1:42

1:47

1:45

1:36


Then Bryan’s slips suggestion with pancake instead of band shoulder distraction.

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Morgan Greene
November 21st, 2019 at 2:12 pm
Commented on: 191114

7x 400 + ~150m = 2950m

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Brian Prochaska
November 19th, 2019 at 12:02 am
Commented on: 191114

2400 m, 18:25


m/43/173lbs

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Ryan Cook
November 18th, 2019 at 4:11 am
Commented on: 191114

Did 5 rounds (1:52 repeats)

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Nate Gordon
November 17th, 2019 at 7:38 pm
Commented on: 191114

2800m

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Shane Azizi
November 17th, 2019 at 5:49 pm
Commented on: 191114

2,520-ish meters Rx

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Hank McKibban
November 17th, 2019 at 5:48 pm
Commented on: 191114

2800m (1:22, 1:22, 1:28, 1:29, 1:34, 1:29, 1:33)

+ SLIPS

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Bridget Deschner
November 16th, 2019 at 8:27 pm
Commented on: 191114

5 X 2 min run, 2 min rest

.25 miles on treadmill for each run @ 1.5 incline

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Grace Patenaude
November 16th, 2019 at 7:24 pm
Commented on: Fried Eggs, Bell Pepper & Avocado

Love this recipe and I substituted with Yellow Bell Peppers instead! Thank you.

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Steve Wetterer
November 16th, 2019 at 4:21 pm
Commented on: 191114

1550 m

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Claire Fiddian-Green
November 16th, 2019 at 4:04 pm
Commented on: 191114

6 rounds + 290 meters at 20 min time cap.

Completed 191116 after first completing 191115 workout and resting 12 minutes.

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Giuseppe Petrillo
November 16th, 2019 at 10:55 am
Commented on: 191114

2400 m

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Grace Patenaude
November 15th, 2019 at 9:52 pm
Commented on: 191114

Completed 191115

Followed Juan Acevedo’s Option 1 of 300m repeats at 1:1 rest ratio

1:46

1:41

1:36

1:33

1:34

1:33

Last lap was shy of 300 at 20min cap

Then

8 sets each of Max Front Scale & Back Scale, HS holds facing the wall then lower body stretches.

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Grace Patenaude
November 15th, 2019 at 9:55 pm

Forgot... also the 8 sets of 10sec on and 20 sec off L-Sit scaled version

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Chase Hiland
November 15th, 2019 at 9:25 pm
Commented on: 191114

M/35/5'10"/190


1:33-1:33-1:34-1:38-1:43-1:48-100m (2,500m total)


Legs gave out towards the end more than the lungs. I'm pretty happy with this considering I'm a terrible runner (in my own estimation).

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Joseph Amaya
November 15th, 2019 at 8:31 pm
Commented on: 191114

2400 m run

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Tom Perry
November 15th, 2019 at 7:43 pm
Commented on: 191114

58 / 172


runs on elliptical


1.5 miles (6 runs) with :45 left in the 20 minutes

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Scott MacArthur
November 15th, 2019 at 5:54 pm
Commented on: 191114

6 rounds, 20 min finished about25 seconds before start of round 7.

1:38,1:39,1:40,1:42,1:44,1:41

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Kyle Buchanan
November 15th, 2019 at 4:13 pm
Commented on: 191114

6 rounds on assault runner

1:48-1:48-1:44-1:44-1:41-1:41


practiced lsit/handstand hold/hip stretches

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Dave DeCoste
November 15th, 2019 at 12:07 pm
Commented on: 191114

1:58

1:52

1:47

1:39

1:32

1:33


Completed SLIPS

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Russell Albrycht
November 15th, 2019 at 2:00 am
Commented on: 191114

2 min row, 2 min rest. In meters, 495/489/504/501/495

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Troy Bruun
November 15th, 2019 at 1:35 am
Commented on: 191114

For 20 min: 2800m (7rds)

400 m Row

2997 m total

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John Keenan
November 15th, 2019 at 1:30 am
Commented on: 191114

I did this as 2:00 on, 2:00 slow recovery.


Warmup, 1mile


Rd 1: .24mi

Rd 2: .22mi

Rd 3: .23mi

Rd 4: .23 mi

Rd 5: .22 mi


2.00mi cool down at talking pace


The distances were closer to 400m than I expected. It was cold (shorts, l/s shirt @ 40). I was fasted, and the terrain is relatively flat.

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Steven Odom
November 15th, 2019 at 12:14 am
Commented on: 191114

Had to do this on a treadmill, which was a nightmare to time.


Total- 9 rounds

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Christian Simpson
November 14th, 2019 at 10:35 pm
Commented on: 191114

1.5 miles...2400 m

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Blas Raventos
November 14th, 2019 at 10:21 pm
Commented on: 191114

8 laps


last repeat ended 18:55

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Coastie Nick
November 14th, 2019 at 10:19 pm
Commented on: 191114

Rx’d

2350 meters

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Evan Saber
November 14th, 2019 at 9:30 pm
Commented on: 191114

3200 meters RX

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Antonio Larco
November 14th, 2019 at 9:08 pm
Commented on: 191114

1830 m

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Nicole Deaver
November 14th, 2019 at 7:49 pm
Commented on: 191114

5 Rds (2,000m)

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Stacey Thompkins
November 14th, 2019 at 7:26 pm
Commented on: 191114

M/45/6'2"/180#


Sub'd 27 cals on Assault bike

1:25/1:24/1:27/1:35/1:35/1:34/1:34

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Matthew Aukstikalnes
November 14th, 2019 at 7:20 pm
Commented on: 191114

6 rounds plus 50m. done at work on a Zero Runner. SLIPS later tonight.

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Steve Day
November 14th, 2019 at 5:44 pm
Commented on: 191114

3,200 m

30min SLIPS ✔

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Jeffrey Howard
November 14th, 2019 at 3:24 pm
Commented on: 191114

8 rounds - Rx

1:18-1:19-1:19-1:19-1:19-1:18-1:18-1:14


Then, (each side if applicable) (attempts count)

8 minutes of: 5 Back to Front Scales, 5 Handstand Pirouettes, 10s L-sit hold

8 minutes of: 5 Counter-lateral arm/leg raise from plank, 5 Hanging straight leg raises, 10s handstand hold

8 minutes of: 5 Front to Back Scales, 10ft Handstand walk, 20s side plank

3 minutes foam roll - 1 minute laying banded hamstring stretch - 1 minute seated pike stretch

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Jim Rix
November 14th, 2019 at 3:13 pm
Commented on: 191114

1:52

1:51

1:49

1:47

1:46

Thrilled to be able to maintain the pace across 5 rounds, within the 20 min time cap.

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Michael Arko
November 14th, 2019 at 2:47 pm
Commented on: 191114

6 laps (2400m)

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Tripp Starling
November 14th, 2019 at 2:47 pm
Commented on: Big Sugar's Sweet Little Lies

Interesting read....

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Colby Swartz
November 14th, 2019 at 2:18 pm
Commented on: 191114

2800 Meters

Or

1.74 Miles

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Clay Simmonds
November 14th, 2019 at 1:28 pm
Commented on: 191114

Assault runner 🤢

5 rounds + 175 metres .

1:54-1:50-1:51-1:50-1:50. Then worked on freestanding handstand .

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Sebastien Fitzpatrick
November 14th, 2019 at 7:37 pm

Great consistency!

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Eric O'Connor
November 14th, 2019 at 1:05 pm
Commented on: 191114

I actually love this running workout. There are 2 approaches to take:

Option 1) Run the first one at a near-max pace and then hang on as best as possible for the remaining sets. It's fun to watch people explode and regret this decision almost immediately. You might not get the best overall score with this approach, but is does build character!

Option 2) Keep the first effort at about 80-85% and try to repeat that effort on every set. This is still tough!

To help chip away at some of the SLIPS time, consider throwing some of these elements into your warm-up and during the rest intervals of you runs. For example, if you need to rest for 2-minutes you can spend some of that time practicing handstands, etc.

As for scaling, all of your athletes can do this workout as prescribed if you want them to and they can even use a combination of running and walking. With that being said, if someone is running consistent efforts over 2:30, it might be advisable to cut the distances down to 200-300m.

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Sebastien Fitzpatrick
November 14th, 2019 at 12:19 pm
Commented on: 191114

5 rds + 102m Assault AirRunner


1:45

1:55

1:56

2:03

2:01


SLIPS: I can almost to a bent/bent/bent press to handstand, I’m absolutely thrilled!

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Sebastien Fitzpatrick
November 14th, 2019 at 3:24 pm

2102m total

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Steven Broz
November 14th, 2019 at 12:18 pm
Commented on: 191114

5 x (2:00 run + 2:00 rest) on treadmill

distance = 0.18 + 0.20 + 0.20 + 0.22 + 0.23 = 1.03 miles

average speed = 6.2 mph

max speed = 6.6 mph

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Chris Sinagoga
November 14th, 2019 at 3:32 am
Commented on: 191114

Champions Club Scaling Notes


RANT

Any time you see a rest time last as long as the work time, you know the work time is not meant to be an all-out effort. Actually, I take that back. CrossFit has kind of blurred that line by mixing movements and such. It's evil, actually. But for today's workout, it would be impossible to do a 400m sprint as fast as possible, then expect to do the same thing after only 1 minute of rest. This 1:1 ratio means we want to go as fast as possible without deviating more than 3-5 seconds off your time. It's a good experiment for us.


I SHOULD TRY THIS AS RX'D IF: You don't live in Michigan, or any other place that had 8 inches of snow, saw about 1/3 of it melt, then immediately freeze over like that dumb Nicholas Cage movie. Or Dennis Quaid. They're the same person.


FIRST TIME WITH CROSSFIT VERSION: as is. Might not be ideal but you'll figure some stuff out. Maybe up the time cap if needed.


GROUP VERSION: wait until it gets above freezing and do it. Seriously, giant sheets of ice in the parking lot.


INJURY VERSION:

Themes - endurance, one movement, mono structural, unilateral loading, locomotion, rest, SLIPS. Pick two movements you can do at reps that you would never have to break up. Same format at listed: do the set of both movements, rest as long as it takes to do them. 20 minutes


WARMUP

Pose drills and SLIPS


GENERAL FEAR LEVEL: running workouts like this really depend on how good of a runner you are. This could be anywhere from a 5 to a 9.5.

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Basem ElAdawy
November 14th, 2019 at 7:24 am

If I can run 400 in 1 min, I wouldn't be here...Id be preping for the games :D

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Chris Sinagoga
November 14th, 2019 at 5:06 pm

I just caught that mistype. My bad!


Also, there are plenty of people who can do 1-minute 400s wo don't have a prayer at making it to the games!

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Blas Raventos
November 14th, 2019 at 11:20 pm

Typos included I look forward to see what you have to say day in and day out. Great work you are doing, it is inspiring. Thank you

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Steven Thunander
November 14th, 2019 at 2:01 am
Commented on: 191114

Globo Scale: If running is not feasible due to weather or space, sub in 20 minutes, row 500m, rest the same time it took you to do the previous 500m. You can also do 27 calories assault bike or echo bike, and rest the same time on the 20 min clock. If using a treadmill, use a slight incline. If you do not have any of this equipment and you are restricted to indoors, sub in alternating max burpees in 2 minutes, rest 2 minutes, then max double or single unders, or tuck jumps, for 2 minutes, rest 2 minutes, 5 rounds. Slips information is in earlier posts. As always, you can sub a yoga session, ROMWOD, or MWOD session for stretching today.

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Matthew Letarte
November 14th, 2019 at 1:50 am
Commented on: 191114

This is an interesting one in terms of how the math breaks down for the rounds, so here's my contribution to the Crossfit community:

Desired # of rounds/Fastest 400 pace/Slowest 400 pace

10/60/63

9/64/70

8/71/80

7/81/92

6/93/109

5/120+

All times are in seconds. Desired number of rounds corresponds to how many 400s you can run in the 20 mins, not how many full run/rest cycles you get.

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Bryan Rosen
November 14th, 2019 at 1:40 am
Commented on: 191114

Warm up for 191114:

GENERAL WARM-UP


400-m jog at a light pace


2 rounds of:

15 glute bridges

10 air squats

10 standing figure-4 stretch

10 inchworms with no push-up

10 standing leg swings


SPECIFIC WARM-UP


2 sets of a 25-m carioca run (both directions)

25-m high knees + 25-m jog

25-m butt-kickers + 25-m jog


3 sets of: 50-m run, increasing pace each set.

*Rest 1:00 between sets.


SLIPS


Scales

EMOM 12 minutes

Minutes 1-6: Front scale, 15-sec per side

Minutes 7-12: Back scale, 15-sec per side


Stretching

EMOM 18 minutes (3 sets)

Minutes 1 & 2: Pigeon (right side, left side)

Minutes 3 & 4: Couch (right side, left side)

Minutes 5 & 6: Banded shoulder distraction (right side, left side)

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Juan Acevedo
November 14th, 2019 at 1:11 am
Commented on: 191114

INTENDED STIMULUS

.

Oh yes, learning day! If you did 20.5 last week, one of the aspects tested was how well do you know yourself, and how smart can you be? Today's workout is an excellent opportunity to train and practice that. Approach this workout as if it were "for distance." Maximizing your distance here will make you super smart about your pace. Design a flexible plan and go for it. No matter what happens, you will learn a lot about your capacity. If 400 meters is a long distance for you, then modify to something you can get done under two minutes each round. Have fun and LEARN!



OPTION 1

For 20 minutes:

Run 300 meters

Rest precisely the time of the previous run


OPTION 2

For total distance:

5 sets

Run for 2:00

Rest for 2:00



SLIPS

For 20 minutes with no break between holds, perform the following on each station.


15% of your max for 191024

rest 5-10 seconds

15% of your max for 191024


▶ Front Scale hold on each leg. (Priority is front leg straight at constant height)

▶ Back Scale hold on each leg, (Priority is back leg straight and aligned with pelvis and spine at constant height)

▶ L-Sit/Tuck hold (Priority is arms fully extended and shoulders down)

▶ 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.

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Blas Raventos
November 14th, 2019 at 11:19 pm

man i started following your scaled you tube page, you are doing an awesome job here. It is cool to have someone taking time to do this extra work of sharing their thoughts. It encourages critical thinking about our training and that is motivating, it helps me get clarity and focus to what I am doing. Thank you

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Greg Fairbanks
November 16th, 2019 at 3:40 pm

Yes, the scaling ideas are indispensable to me almost every WOD! Wish there was a “like” button on these posts!

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