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 

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 👍

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)