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Greetings from Randy Wayne, I live here in England, UK. I used my credit card to shop on a website online and the following week I discovered my card had been emptied, and it was done by the website owner who happens to be a scammer, i hurried to alienwizbot(at)gmail.. and also What Sa pp PLUS 1-62 62645164, I submitted the few details i was asked, they proceeded with tracking the scammer and finding the identity, it was all gotten and forwarded to me but all i truly need is my money, so ask him to retrieve my card funds and he did it but this time the money went to a private crypto wallet address i created in order to avoid tracks, for security reason i won't mention the specific amount. do contact an alien wizbot company for cyber fraud issues.( https://alienwizbot.wixsite.com/alien-wizbot )

Greetings from Randy Wayne, I live here in England, UK. I used my credit card to shop on a website online and the following week I discovered my card had been emptied, and it was done by the website owner who happens to be a scammer, i hurried to alienwizbot(at)gmail.. and also What Sa pp PLUS 1-62 62645164, I submitted the few details i was asked, they proceeded with tracking the scammer and finding the identity, it was all gotten and forwarded to me but all i truly need is my money, so ask him to retrieve my card funds and he did it but this time the money went to a private crypto wallet address i created in order to avoid tracks, for security reason i won't mention the specific amount. do contact an alien wizbot company for cyber fraud issues.( https://alienwizbot.wixsite.com/alien-wizbot )

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Tips for Publishing on Medium:

Add Images: Use a high-quality header image related to cybersecurity or blockchain technology. Break up the text with simple graphics showing the "Red Flag vs. Green Flag" comparison.

Tags: Use tags like #Crypto, #CyberSecurity, #Bitcoin, #ScamRecovery, and #Blockchain to reach the right audience.

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남(m)/46/171cm/96kg/230113/

1mile 달리기/

16분05초/

금요일 저녁와드

6:40 Rx'd

SLIPS completed.

Felt a little different running after SLIPS, than usual.

CFWUx3

9:19

CFWUx3

9:19

7:03 on Octane Fitness Free Runner

compare to

7:17 outdoors on flat asphalt

30 mins of my regular SLIPS

7:10 m/c @3% and 13.5kph

The m/c is much easier on my knees as my torso stays more erect and I carry my weight in my hips more but I'm a little slower.

on GWT

8:11

SLIPS first

7:24

6:56 on the road uphill the first 1/3, downhill for a bit then a 100m uphill “sprint” finish.

Made up from yesterday. Will do 4 day cycle.

beforehand did Bryan’s general part 1 then Juan’s slips, then Bryan’s specific warmups.

I don’t think this is a PR but it’s the best I’ve done in a long time by 20 seconds or more.

41/185/69”

6:46

500double

15'15"

6:18. Felt like I could’ve gotten into the 5’s with a little more effort

8:25

M/34/6’/175#

6:11

:09 PR

On treadmill - 9 mins

SLIPS in the morning

6:15 mile

girls: 7:48, 7:53

This workout was a little intimidating to adapt for my at-home adaptive athletes. I'm just never sure how they're going to receive something like this outside of our live classes.

BIG thanks to Eric and Bryan for their posts - you definitely helped me lay out a plan that I know my GRIT folks are going to be pumped about. I always know I can come to the comments here to set me on the right track.

Core Work: (stolen/adapted from Bryan Rosen)

5 sets:

:30 left plank / left lean

:30 reverse plank / overhead hold

:30 right plank / right lean

:30 front plank / seated plank

Rest 2 min

Aerobic Endurance Test: (stolen/adapted from Eric O'Connor)

For time:

1 mile run

2k row

5k bike

500 double-unders / 1000 single-unders

500 ea lateral hops or steps

7 minutes of burpees OR 100 reps for time

Stretching: (again from Bryan Rosen)

EMOM 8

Calf R / Neck R

Calf L / Neck L

Forward fold

Chest opener

6:17 - Rx (Road)

180808 - 5:56 - Rx (Track)

@fp yard course

10:13

Rather than running a mile, I did an 8 mile hike with around 2000 feet of climbing... total time, just under 4 hours.

6:50

6:41

7:25

7:14

6:39

7:59 mile (treadmill)

SLIPS , 30sec work/30sec rest x 20 min:

• Advanced frog stand, balancing over straight elbow.
• Standing Tall high support hold on rings (this must have a simpler name).
• Handstand hold
• Adductor stretch + Child pose with box

rested 5 min

x time: 70 burpees, touching pullup bar every rep. 5:44

That had to be higher than 6 inch jump, had to jump twice many many times.

rest 5 min

Max set of butterfly pullups : 28

After today I decided fasting and training, while comvenient is not enough. I decided I will do 1 week quality focus followed by 3 weeks of quality with quantity (zoned quality food prescription). With hope of getting my stamina back where it belongs. Back where I deserve it.

Great letruce burguer dish!

Thank you CrossFit for a great 3 day cycle

Did it today! Delicious, nutritious, simple and so light on the stomach.

Been doing CrossFit since 2009 and I still catch myself in “bad” eating weeks.

My dad started trying to avoid ice cream by making a healthy home made dessert and he told me it has no sugar in it. It was delicious. We were eating them like there was no tomorrow. I sometimes film myself while working out.

Also, I sleep in a very small room, and I sleep alone most of the times. So my gasses were nobody problem but my own.

Maybe thats why first thing I noticed was in a max set of string ring dips on tape my body looked kind of full, like not at all fat, but given that I had been training while fasted, that full kind of look seemed strange. Then and only then I reflected on the gasses.

Besides being funny and smelly, they were, too, kind of strange. So that night I went to check the healthy home made dessert recipe in detail.

Aha! refined sugars everywhere. No, he was not adding sugar, but oh boy I had found the silent assasin of my tinder profile and the creator of questionable body odor. I politely told my dad I would have to decline from now on his polite request and since then I have been doing mixed fruits with cream and maybe some nuts as a last snack before coking to my small room. Guess what.

This healthy cooking and no sneaky parts, and no bloating whatsovever.

This realization made me question myself. I had been rationalizing not doing the full CrossFit nutrition prescription since last tried it ... (shame on me) in 2011 (quality and quantity: the dreaded “paleo-zone” or “Rx +” prescription; or simply the CF prescription for optimal fitness) with several explanations.

It was too hard.

It was self evident that if fasting and training was not giving me more results in body composition, adding food to the equation could not improve it. And lots of procrastination because while not doing it myself I was a strong proponent to athletes everywhere, to try it.

So inside I knew this was the qay to go.

Recently with all this “bad eating week” and the coming back to the path of the force, I determined that I would do one week of quality focus and then focused 3 weeks of quantity.

And I would cycle this 3-1 following coaches advice to check back on quality after a couple of weeks. And to go back to fasting which felt amazingly convenient, but my stamina and strength are not where I would want them to be.

This sort of confession/ acknowledgement/testimonial is my why of thanking CrossFit and giving back some thoughts to the community that decided that easy will no longer suffice.

Worked n SLIPS and then run.

Run - 1.04 Mile (Mostly hills)

Time - 8:11

9:57 rx 1 mile run (PR for the past year or so)

7:07

Over 5mins but under 10mins.

Yes, I forgot to set the timer. 🤦🏻‍♀️ Maybe I’ll try it again in a few days to time it.

06'19''

180808: 07'11''

slips

1 mile run at track

9:11

m50/175

10 yr old

13:18

1 mile 6:35 that felt good!

The boys and I used a 30 min yoga routine designed for hip opening and splits work. The video also included some inversion, and planks so win win win!

Thoroughly warmed up the ankles, hammies, glutes and back with some drills siphoned from Chris Henshaw before the run.

THE RUN:

10 laps on the .10mi track outside the house.

Chris: 8:28

Kyle: 8:33

Raul: 6:43

Coach 10:08

Nice workout

6mn stretch

6mn l sit circuit

6mn inversion progression

6mn planks 40s work / 20s rest

6mn scales 30s work / 30s rest

then 8'04" beated my last time

Rx’ed

= 5’34”

SLIPS✅

1 mile 6:09

SLIPS ✅

6:48 Rx

30min: handstands, L-sits, and planks

6:15 1-mile run

7:00

google mapped about 0.5 and back

10:22 on assault air runner

slips 30 min.

SLIPS - 30 min

1 mile run 6:10

Treadmill - 1% incline

6:36 Rx

First did a birthday WOD:

52 burpee-muscle-ups in 17:15

Then SLIPS and then:

Row 2k in 7:39 (calf not ready for real running)

with gratitude for this life!

m/52/5'11"/200#

SLIPS 30 min ✅

L-Sits, inversions and planks

1 mile run 6:51

55 YOM 5’6” 210

1 mile run outside 3/4 up slight grade.

9:07

Nice workout

30’ slips was every good and important!

Ran in 9’

20 minutes of SLIPS

1 mile run - 9:16

First Crossfit workout!

Did an 8:24 mile with my 25 lb weighted vest.

Does anyone have any resources for handstand progressions?

7:06

In: 1/2 mile

Out: 1/2 mile

6:44

Slips: 30 minutes

SLIPS completed.

I did the mile in 7:05

This is one of my favorite (and most dreaded) benchmarks to test. It's a classic test of fitness that will put you in the pain-cave and I think that everyone should know their times on it! When it comes to scaling.....don't. Even if you need to walk and it will take a while.....go get it done!

If you are unable to be outside to run here are some possible alternatives.:

1) 2k row

2) 5k bike

3) 500 Double unders for time

4) Open 1 Workout 12.1: 7 minutes of burpees (I don't love this option for today, but it can fit if need be)

SLIPS✅

5:25

Rx'd

Re-measured and turns out I did 1600m, not the full mile.

5:35, which is still a PR at that distance. Will have to re-do the mile someday soon.

8 min EMOM 5 strict HSPU, 5 DB front squats for first 4 min (30#, 30#, 40#, 40#)

3 min rest

1 mile run - 7:06

Just started running last week, first full mile yesterday (8:15), so was conservative today

I will complete more SLIPS tonight when I lift

6:54

43/1.78m/77kg

SLIPS 30 min

6:14

Rx

RX:5'36''.

https://youtu.be/IxaiBfQKzpA

10.38 👍

This is an incredible distillation of a very complex topic. I’ve read other works that said far less with many more words!

One thing missing here (possibly on purpose) is falsification. We often hear that a hypothesis or model is invalid unless it is falsifiable. This idea was first proposed by Karl Popper. Since then, it has become widely accepted.

Popper classified ideas binarily as either true or false. Whereas here, models are useful if they make better than chance predictions up to a known error rate. One thing that Popper and his followers (Kuhn, Lakatos, Feyerabend) believed is that no amount of tests or confirmatory evidence could ever prove a theory true. It would require an infinite number of experiments to do so. By extension, any piece of confirmatory evidence does not even strengthen the validity of a theory.

How could a working scientist ever possibly make progress under such conditions?

If you want to read a more eloquent and comprehensive critique of Popper, CrossFit Health has linked to a book by David Stove that goes into great detail on this topic. www.crossfithealth.com/2018/04/06/popper-and-after-by-david-stove/

M/36/6”/86kg

5:54rx

Globo/Home scale: As rxed for 95% of you. Go all out on the run. Find a trail, sidewalk or track and get it. If necessary due to injuries or being in Alaska or a sub/aircraft carrier, sub a 2000 meter row, 100 cal assault/echo bike, 4000m bike erg, or 100 burpees. If using a treadmill use a slight incline.

SLIPS as rxed.

So, I've got some shin splints going on. Does anybody have any suggestions about subbing an actual bike for this run?

GENERAL WARM-UP

Run ½ mile*

*Every 220 yards, perform 10 standing hip capsule stretches and 10 air squats

25 yards of high knees + run 25 yards

25 yards of butt-kickers + run 25 yards

Run ¼ mile

3 sets of 110-yard run, increasing in pace each round. The final internal should be at 1 mile pace. 

SLIPS

Plank

5 rounds of:

30-second left-side plank

30-second reverse plank

30-second right-side plank

30-second front plank

Rest 2 minutes

Stretching

EMOM 8 minutes

Calf stretch, right side

Calf stretch, left side

Banded hamstring stretch, right side

Banded hamstring stretch, left side

Champions Club Scaling Notes

RANT

I ran track all 4 years in high school and did not to a single thing at practice other than sit on the amazing high jump mats. Outside of track, though, I did CrossFit. My mile time went from 5:03 to 4:44 over the course of one year, then improved to 4:42 my senior year. I didn't do the mile this time in favor of a track/sprinting workout with one of our athletes, but I am curious to see what it would be. Only I'm not really. If you have the capacity to race (not pace) for 4 laps, this is something that will not feel very good at all when you are done. If you treat the running in most CrossFit workouts like that, you'll set yourself up for a good mile time. Trust yourself that you can keep a faster pace than you are comfortable with, and be ready for the rush of OOOWWWWWW that comes at the finish line. Also SLIPS are good.

NEW TO CROSSFIT SCALE

4 rounds for time of:

Run 400 meters

:15 handstand

:30 L-sit

:1:00 plank

MAIN DECISION

Do I want this to be a test or do I want this to be a training tool

WHAT ABOUT THE MOVEMENT

Locomotion - running, unilateral loading, using gravity, lots of reps

WHAT ABOUT THE REPS

A testing number.

LEARN TO COOK

If you want to test then test. If you want to train, you can break the thing into chunks of 200s, 400s, or 800s, or even intervals by time, not distance. Rest between sets until you can have a conversation without breathing heavy between words. Or mix in the SLIPS like the New to CrossFit version.

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

As is.

GENERAL FEAR LEVEL: 8

Well I ended up running today, this was the workout:

1000m fast run (3’28”)

5000m run (4’38” average pace) 

1000m fast run (3’46”) 

I will see how I do on a mile tomorrow!

▶ INTENDED STIMULUS

.

Ouch! A mile run is a formidable test for your fitness. It should hurt like a 6-minute AMARAP of burpees and wall-balls. If you can't find that level of intensity here, that's awesome, you just found a hole in your fitness. Is it your running mechanics? Is it the relationship of your aerobic to anaerobic capacity? Is it your mindset? Whatever the answer is, it will give you a tangible goal to work on. Workouts like this one remind you that the most productive workouts are those in which the intensity depends fully on your effort. For us crossfitters it is easy to forget that. We often hide behind workouts that we can perform, but for which we can't let the intensity depend entirely on our effort. Athletes that think the distance might get in the way of them finding that intensity can choose a time they feel confident they can run continuously at a faster pace. Today, find the struggle, enjoy the struggle!

▶ OPTION FOR SLIPS

Revert to previous exercise if skill is not there yet. 

Rest 1:00 between sets

3 sets 

10-15 seconds tuck hold

3 sets

10-15 seconds L-sit hold

3 sets

10 seconds V-sit hold

3 sets 

30 seconds p-bars handstand hold

3 sets

30 seconds single parallette handstand hold

▶ OPTION FOR RUN

For distance

8:00 run

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