CrossFit | 200406
Monday

200406

Workout of the Day

63

Run 5,000 meters

Practice SLIPS for 20 minutes

Post time to comments. | Compare to 191024.

Comments on 200406

67 Comments

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Brian W
February 1st, 2021 at 5:17 pm
Commented on: 200406

21:05 as prescribed

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Manchild Manchild
September 27th, 2020 at 7:14 pm
Commented on: 200406

on GWT, forgot to do SLIPS


29:48


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Kury Akin
August 9th, 2020 at 1:43 pm
Commented on: 200406

23:36 5km track @ 43oC (prev. 23:30 in Feb. PBs 20:40 road/21:33 track)

20 mins of SLIPS: Scales 30 seconds each leg F/B for 4m, L sit 10/20 for 4, Inverted 30/30 each side F/B for 4, Planks F/B/S 30 secs alternating for 4, runners lunge and hip stretches for 4.

(edited)
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Shawn Hakimi
August 5th, 2020 at 4:35 pm
Commented on: 200406

26:38 Rx'd

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Hank McKibban
April 28th, 2020 at 6:44 pm
Commented on: 200406

23:14 track


190709 - 21:18 treadmill

190606 - 21:50 treadmill

190214 - 21:42 treadmill

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Jeff Chalfant
April 27th, 2020 at 7:27 pm
Commented on: 200406

26:25 -90% trail/grass. Did a 5k run/walk today to break in my new running sandals. Mostly :60 running/ :30 walking until the last 500m. Felt more productive doing this and covered the distance faster this way. Made sure not to run slower than 12 kph or faster than 14.


Now I know how I will be attacking these longer runs for this year at least. The compare to was 28:19 but I tried to run the whole way and got an asthma attack.


187/41/69”

(edited)
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Cy Azizi
April 22nd, 2020 at 3:29 pm
Commented on: 200406

25:00.6

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Dan Kremer
April 16th, 2020 at 1:01 am
Commented on: 200406

5 miles

53:00

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Evan Erwin
April 15th, 2020 at 9:32 pm
Commented on: 200406

23:57

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Morgan Greene
April 13th, 2020 at 9:25 pm
Commented on: 200406

24:06 in my hilly neighborhood

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Tim Hambidge
April 12th, 2020 at 6:09 pm
Commented on: 200406

22:28 on a track

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Jeffrey Howard
April 10th, 2020 at 9:57 pm
Commented on: 200406

23:05 - Rx (all in the meadow)

Last was 20:29 - Rx (river trail to the meadow)


Goal is to do a 5k in all the different parts of the park.

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Evan Saber
April 10th, 2020 at 3:35 pm
Commented on: 200406

around 27:00 around my neighborhood

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Jim McCary
April 8th, 2020 at 2:50 am
Commented on: 200406

On 4/6/2020:


25:55


  • no warmup
  • my 7 yr old kept me company on his bike.


m/39/6’2”/210

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Christian Simpson
April 7th, 2020 at 11:07 pm
Commented on: 200406

28:03... definitely not a runner, but I did work outside all day today

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Myles Lance
April 7th, 2020 at 8:53 pm
Commented on: 200406

25:51

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Spenser Smith
April 7th, 2020 at 7:29 pm
Commented on: 200406

24:48!

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Daniel Robinson
April 7th, 2020 at 5:35 pm
Commented on: 200406

Rower

21:10

20 mins of SLIPS

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Brandon Myers
April 7th, 2020 at 9:56 am
Commented on: 200406

28:02

treadmill set are 2.0 incline


definitely a pb on treadmill 😁

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Nikolas Ardas
April 7th, 2020 at 6:17 am
Commented on: 200406

a lot of uphill and 30 minutes for 5 km.

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Byron Hills
April 7th, 2020 at 2:16 am
Commented on: 200406

24:22

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Tess Xikis
April 7th, 2020 at 2:06 am
Commented on: 200406

X4

10 bicep curls

10 tricep curls

10 ring rows


X2

2 mile run

50 push ups


24 minute cap

finished in 30 minutes

scaled down to 25 push ups X2

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Sam Meixell
April 7th, 2020 at 12:37 am
Commented on: 200406

31:08

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Nathanael Akin
April 7th, 2020 at 12:15 am
Commented on: 200406

25:20 on rainy streets. 20:00 of SLIPS practice performed. I did 14 attempts at a bent-arm bent-leg press to handstand from parallettes. SO close!

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Nathan Goisnard
April 7th, 2020 at 12:15 am
Commented on: 200406

~4.7km car trail through park

22m00s

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Kevin Marshall
April 7th, 2020 at 12:02 am
Commented on: 200406

~22minutes could tell if I really got my 3.5 miles in bc it's tough changing google maps to kilos

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Shaun Stapleton
April 6th, 2020 at 11:36 pm
Commented on: 200406

24:56

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Benjamin Schill
April 6th, 2020 at 10:28 pm
Commented on: 200406

M/42/6’3”/215

24:11 on a city course.

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Kimberly Wilson
April 6th, 2020 at 10:07 pm
Commented on: 200406

Row 5k 23:11

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Michael Sweeney
April 6th, 2020 at 9:45 pm
Commented on: 200406

Running doesnt work for me .. Per doc. Not if I want to keep walking on my ankle.. :::sigh:::

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Shane Azizi
April 6th, 2020 at 9:11 pm
Commented on: 200406

29:19 Rx

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Tripp Starling
April 6th, 2020 at 8:40 pm
Commented on: 200406

5k run 24:21

SLIPS✅

(edited)
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Jeff Wood
April 6th, 2020 at 8:03 pm
Commented on: 200406

26:00 around the neighborhood using watch to measure distance. Did some SLIPS for the first time!

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Jim Rix
April 6th, 2020 at 7:56 pm
Commented on: 200406

Ran for 31:49. I hope that’s well more than a 5k!


SLIPS this evening.

(edited)
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Steve Day
April 6th, 2020 at 7:50 pm
Commented on: 200406

21:31- 5k run

SLIPS - 20 min

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Cory Elston
April 6th, 2020 at 7:48 pm
Commented on: 200406

Rx 28:11. Had to walk the last mile because I pulled my left calf muscle :(

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Viktor Wachtler
April 6th, 2020 at 7:41 pm
Commented on: 200406

26:33

43/1.78m/77kg

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Charlie Pokorny
April 6th, 2020 at 6:57 pm
Commented on: 200406

5k row in 19:44

14 second PR

For SLIPS did Juan's parallette movements + handstand holds

m/51/5'11"/200#

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marcus mcclain
April 6th, 2020 at 6:51 pm
Commented on: 200406

22:38

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Ricardo Aleman
April 6th, 2020 at 6:47 pm
Commented on: 200406

5k

Time: 29.55

Pace: 9.39

Cad: 156

Zone: 4.1

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Michael Arko
April 6th, 2020 at 6:25 pm
Commented on: 200406

Weather today is too perfect for a street run so I modified this into a string of trail runs with a hydration pack, and stopped for SLIPS at the soccer field. The trail runs through the woods right past the fields.


2.0km trail run, 13:27

5.2km trail run, 34:40

20mins SLIPS on the soccer field

2.2km trail run, 17:32


I run this trail often. It's very hilly with a lot of rocks, roots and other obstacles. The pack made it quite a bit tougher than usual.

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Dave DeCoste
April 6th, 2020 at 5:27 pm
Commented on: 200406

26:21 Rx


SLIPS✅

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John Rossetti
April 6th, 2020 at 5:03 pm
Commented on: 200406

55 YOM 5’6” 209


5K Run


32:07 on path some hills

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Christopher Voght
April 6th, 2020 at 4:58 pm
Commented on: 200406

27:20

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Stacey Thompkins
April 6th, 2020 at 4:27 pm
Commented on: 200406

M/45/6'2"/185#


300 cal assault bike

23:44...nasal breathing only with mouth taped shut

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Nicole Deaver
April 6th, 2020 at 4:02 pm
Commented on: 200406

30:19


Not my best time but not the worst either, but hey it’s beautiful outside today!

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Erik Dresner
April 6th, 2020 at 3:34 pm
Commented on: 200406

5k row: 18.43.7 (6 seconds off PR)


Not bad considering the mild hangover I’m sporting. It’s raining like hell here, so running was a no go.


No SLIPs. Ran out of time. Will try to make up tomorrow.

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Charles Meyers
April 6th, 2020 at 3:32 pm
Commented on: 200406

41:52 on assault air runner

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John Clarke
April 6th, 2020 at 2:59 pm
Commented on: 200406

19:53


9:58 out

9:55 back


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Eric O'Connor
April 6th, 2020 at 2:26 pm
Commented on: 200406

This workout isn't fancy, but tests/workouts like this are necessary. Here are some thoughts:

Given the circumstances we are in today, I will encourage most athletes to complete the entire distance. They can do a mix of running/walking to achieve the goal and take as long as needed.  

For very new athletes or athletes that have had little exposure to long distance running, reducing the distance per the individual’s capacity may be beneficial. Striving to achieve 2,000-3,000m can be a great starting point for many athletes. Another option is to have athletes run for a set time. For example, run at a moderate pace for 15-20 minutes. Another option is to have athletes run/walk in one direction away from their house for 10-15 minutes and then attempt to run/walk back to their house in the same, or less, time. 

If you know previous times or previous distances that were completed on previous 5k run efforts, athletes can attempt to beat their scores. 

If you cannot get outside to run, try to preserve the monostructural element and aerobic stimulus. If you have a rower....row 5k. If you have an air bike, guys go for 12.5k and ladies shoot for 10k. If you do NOT have a bike or rower, consider the following alternative:

20:00-28:00 EMOM

Minute 1: Single unders or jumping jacks

Minute 2: Running in place high knees

Minute 3: Mountain climbers

Minute 4: Running in place butt kickers

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Kimberly Wilson
April 6th, 2020 at 9:30 pm

How do I change my assault bike from miles to kilometers? Thanks!!

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Randy Crooker
April 6th, 2020 at 1:47 pm
Commented on: 200406

Rx 23:19 (pr)

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Matthew Letarte
April 6th, 2020 at 1:16 pm
Commented on: 200406

23:31 - 6.2 Mile Bike - Cyclocross bike on a golf course ;)

Ran a little yesterday and knee still hurts.

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Dale Trueman
April 6th, 2020 at 1:08 pm
Commented on: 200406

Run, Row, Ride:

Run 5k: 26:15

Row 5k: 20:42.8

Ride (Echo Bike) 5k: 8:16

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Tom Cuff
April 6th, 2020 at 12:18 pm
Commented on: 200406

27:48. Mostly happy I ran without feeling low back pain. SLIPS practice was fun, had a solid handstand hold in there I’m proud of.

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QiHui Xing
April 6th, 2020 at 11:26 am
Commented on: 200406
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Antonio Albano
April 6th, 2020 at 8:24 am
Commented on: 200406

No run no bike so cardio by : Punching bag 4'work 1' rest

At home SLIPS ;

4 alternating front scale with dumbell 6kg

4 Min hollow rocks 40" work 20"rest

4 Min inchworm 45" 15"

4 Min plank /side/side/reverse 40"20"

4 Min stretching 1' for position

(edited)
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Steven Odom
April 6th, 2020 at 2:24 am
Commented on: 200406

Ugh, I counted Saturday as my rest day and ran today.


5000m run w/ 70-lb vest

do 30 push-ups every 1000m


= 27:21


I will run 5000m tomorrow, without a vest and for time.

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Steven Odom
April 6th, 2020 at 9:16 pm

5,020m (watch couldn’t keep up, I guess)


=20:26

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Richard Feinman
April 6th, 2020 at 1:36 am
Commented on: Association of Insulin Resistance With Cerebral Glucose Uptake in Late Middle-Aged Adults at Risk for Alzheimer’s Disease

I removed my previous comment which was an off-the-cuff (translation: wise-ass) response to the figures. The figures are, in fact, not consistent with the conclusion that "HOMA-IR associations with regional glucose metabolism in this study were robust," The figures show a poor correlation by the "eye-ball test," that is, the scatter of the points tells you that, as an end-user,you would not want to make any kind of prediction. The statistics do not conflict with this intuitive response, The indicators of correlation (e.g., β=−0.29) are not strong and an R^2 = 0.178 found for the medial temporal lobe cannot be considered "especially robust." Again, just looking at the figure, the expectation of improving things by changing HOMA is absolutely minimal.


This is different from saying that the conclusion is unreasonable but, in fact, that is a reason for asking for stronger data -- we don't want to repress further research. The authors' disclaimer that the "study was cross-sectional in nature, and no causal inferences about insulin resistance may be inferred" is not in keeping with the description of the results.

(edited)
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Chris Sinagoga
April 6th, 2020 at 1:27 am
Commented on: 200406

Champions Club Scaling Notes


RANT

Nothing to rant about off the top of my head


MAIN DECISION

Do I want to do this single-modality day, or do I want to do a few different movements?


WHAT ABOUT THE REP SCHEME

A common endurance/stamina testing number for normal running people, not those mutant marathon runners (Matt!)


WHAT ABOUT THE MOVEMENT

Is running - the most natural movement any of us will do, and yet the one that we off up the most.


LEARN TO COOK

There are so manny different directions to go with this one. In high school and college I'd use this one to do Cindy on the Basketball Court, so you could make this sport-specific. You could also look to simulate the stimulus of a really fit person doing a 5k by doing an AMRAP with running and some other stuff. You could also split the 5k up into smaller pieces to get higher intensity. Or you could just do the freaking 5k.


I DON'T WANT TO COOK, JUST GIVE ME FOOD

AMRAP in 20 minutes of:

200m run

30 lunges

:15 L-sit


GENERAL FEAR LEVEL: 7


See the Compare To link for last time's scaling notes


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Juan Acevedo
April 6th, 2020 at 1:04 am
Commented on: 200406

▶ INTENDED STIMULUS

.

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 the threshold of your 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 precious 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! We want that negativity, so you can practice turning it into fitness! Athletes not used to running for longer distances can switch the emphasis from distance to time and try to preserve the intensity that way.  

Once done with your run, get back into the gym and work on your SLIPS. If you have a gymnastics project, work on it today. If you don't, check the post for the parallettes straddle press to handstand posted today. We will use our SLIPS time to work on that. 


▶ OPTION FOR RUN

For distance:

Run 25:00


▶ OPTION FOR SLIPS

All done on parallettes


3 sets 

5 controlled transfers from reverse plank to tuck


then


3 sets

5 plank tuck ups


then


3 sets 

5 shoot thoroughs


then 


3 sets

Max V-Sit/L-sit/Tuck Hold



WOD'S YOUTUBE PLAYLIST (Includes relevant videos for this workout)

(edited)
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Bryan Rosen
April 6th, 2020 at 12:59 am
Commented on: 200406

GENERAL/SPECIFIC WARM-UP


AMRAP 12:

10 meters of inchworms + a push-up

10 meters of walking figure-4 (glute stretch)

10 meters of slow carioca (both directions)

10 meters of lunges + a twist

10 meters of butt-kickers

10 meters of high knees

200 meters of running


Then,

Perform each set at approx. 80% effort:

20 meter run with 10 meter slow down

40 meter run with 10 meter slow down

60 meter run with 10 meter slow down


SLIPS


Stretching + Inversions

EMOM 20 minutes (2 rounds):

Odd minutes:

1: 30-seconds of a wall press stretch

3: Banded shoulder distraction, right arm

5: Banded shoulder distraction, left arm

7: Couch stretch, right leg

9: Couch stretch, left leg


Even minutes:

2: 1 partial wall walk + 15-sec handstand hold

4: 1 full wall walk + 15-sec handstand hold

6: 30-sec of handstand hold facing away from wall

8: 30-sec of handstand hold facing wall

10: 1-2 descents from a handstand

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Nathan Jenkins
April 6th, 2020 at 12:58 am
Commented on: The Straddle Press to Handstand

Beautiful movement. I'll be practicing just the first two points of performance for quite some time!

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Carol Orrell
April 6th, 2020 at 1:07 pm

Me too!

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Danielle Hale
April 9th, 2020 at 2:19 pm

Same here, Nathan! It’s the perfect movement to work on in the living room.

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Steven Thunander
April 6th, 2020 at 12:35 am
Commented on: 200406

Globo/Home scale: As rxed. If using a treadmill use a slight incline. If running is not feasible either row 5k, 300 calorie assault/echo or 400 cal aerodyne bike, 10k bike erg, or 300 burpees. SLIPS as rxed.

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