CrossFit | 200605


Workout of the Day


Practice SLIPS for 20 minutes

3 rounds for time of:

Run 800 meters
Rest 2 minutes

Post time to comments.
Compare 190915.

Financial Ties Between Leaders of Influential U.S. Professional Medical Associations and Industry

A 2020 review finds more than three-quarters of those serving on the boards of major medical organizations have received funding from industry. This indication of pervasive conflicts of interest among the leadership of leading U.S. medical organizations reveals the level of industry influence may be substantial.

Read MoreFinancial Ties Between Leaders of Influential U.S. Professional Medical Associations and Industry

Comments on 200605


Comment thread URL copied!
Shawn Hakimi
April 19th, 2021 at 2:27 pm
Commented on: 200605

14:09 Rx'd

It seems SLIPS messed me up for my runs.

Comment URL copied!
Kury Akin
October 15th, 2020 at 4:47 pm
Commented on: 200605

Acevedo's SLIPS. Thanks for the video demos.

13:18 (3:03. 3:08. 3:07)

14:00 (3:14. 3:24. 3:22) Dec 2019

13:57 (3:15. 3:22. 3:20) June 2017

I've got a lot to thank MFY for. It's got me to a point where my body feels strong enough to keep pushing. My problem over the last few years was that my heart and lungs were prepared to push but only as much as my body, knees mostly, could take it. Started MFY about 6 months ago after finding Dean Pohlman on Youtube in March. Started a subscription in April and haven't looked back. Thanks Dean.

Comment URL copied!
Clint Michael
August 1st, 2020 at 2:39 am
Commented on: 200605



Comment URL copied!
Cy Azizi
July 11th, 2020 at 5:16 pm
Commented on: 200605


scott 16:49

Comment URL copied!
Kevin Miller
July 6th, 2020 at 11:04 pm
Commented on: 200605

Forgot to do SLIPS!

1st round - 3:57

2nd round - 4:20

3rd round - 4:12

Comment URL copied!
Giuseppe Petrillo
June 29th, 2020 at 6:51 am
Commented on: 200605


Comment URL copied!
Jeff Chalfant
June 26th, 2020 at 9:32 pm
Commented on: 200605

20 minute SLiPS:

Did tabata alternating legs back scale :20,

tabata front scale leg lifts left first,

4 sets of standing hip capsule stretch :20/:10

2 sets of :10 L-sit :20 rest

tabata freestanding handstand attempts

tabata high plank

Did a fun, mostly trail run/walk with roommates today instead. A lot of variation in intensity, speeds, and incline, but unmeasured. Trying to like running more. Maybe 6k or so total. To/through Ravenna park mostly in the shade to beat the 80 degree sun!


Comment URL copied!
Ralph Keeley
June 12th, 2020 at 7:10 am
Commented on: 200605



Comment URL copied!
Benjamin Schill
June 11th, 2020 at 9:43 pm
Commented on: 200605


14:10. Wow my run cardio is BAD.

Comment URL copied!
Byron Hills
June 10th, 2020 at 3:47 am
Commented on: 200605


Comment URL copied!
Hank McKibban
June 8th, 2020 at 7:53 pm
Commented on: 200605

3:01, 3:20, 3:20

190916 - 3:00, 2:57, 2:54 (treadmill)

170309 - 3:20, 3:11, 3:09 (treadmill)

Comment URL copied!
Cor Oz
June 8th, 2020 at 12:14 am
Commented on: 200605


as rx



S: Full ROM, front and back

L: Knee tucks 4x20s

I: Wall hold slow down 4x20s

P: Forward L/R arm back L/R leg up

S: Banded tri/chest, hip on bench 1min ea





3:24, 3:46, 3:55

Comment URL copied!
Eric Love
June 7th, 2020 at 5:01 pm
Commented on: 200605

Slips check

sub 3x

1000m row

2 min rest

Comment URL copied!
R Albers
June 7th, 2020 at 4:34 pm
Commented on: 200605

3:20, 3:30, 3:27

Feeling those 20+ FNT sqts from yesterday. Couldn't get the heart rate >140 but felt hard:(

Comment URL copied!
Christian Simpson
June 7th, 2020 at 2:26 pm
Commented on: 200605


Total: 14:24

Comment URL copied!
Fabien Deneuville
June 7th, 2020 at 11:46 am
Commented on: 200605

20mn slips




Comment URL copied!
Kyungtaek Kang
June 7th, 2020 at 3:19 am
Commented on: 200605

3:58, 4:45, 4:44 (assault airrunner)

Comment URL copied!
Jade Teasdale
June 7th, 2020 at 1:10 am
Commented on: 200605

*outer calf still not right

200m swim 🏊🏽‍♀️ X3

2 min rest between

about 3:30-4:00 minutes a piece

Not exact distance...could be plus or minus a bit, swam along an earth dam of a big lake! 16:40 total time

Comment URL copied!
Morgan Greene
June 6th, 2020 at 10:12 pm
Commented on: 200605

Neighborhood loop is about 50 meters shy: 2:42, 2:47, 2:58

Comment URL copied!
James W Bobo II
June 6th, 2020 at 10:11 pm
Commented on: 200605



total time: 15:24




Comment URL copied!
Alex Pham
June 6th, 2020 at 9:46 pm
Commented on: 200605




Comment URL copied!
Myles Lance
June 6th, 2020 at 3:53 pm
Commented on: 200605


Comment URL copied!
Will Wright
June 6th, 2020 at 7:49 am
Commented on: Coronavirus and Obesity: Doctors Take Aim at Food Industry Over Poor Diets

Does it take a media created pandemic to bring light to the lousy diet and resultant ramifications of metabolic syndrome, especially obesity to wake up the masses? We, particularly the medical practitioners should be ashamed. All of this "mess" has been at our doorsteps for years. Wake up! Tell the administrator in your hospital to stick it up their ass when they question why you are not seeing a certain number of patients per hour. We need to talk to our patients about diet, movement etc. Let's not continue to be babysitters of chronic disease. It's about quality, not quantity. We are here for the betterment of our patients, NOT the revenue of the hospital. Let's stand together and beat this 800 pound gorilla (administrators) mercilessly. It is time for us doctors to take back medicine for the betterment of the patients we are privileged to serve.

Comment URL copied!
Brad Kurtz
June 6th, 2020 at 3:16 am
Commented on: Coronavirus and Obesity: Doctors Take Aim at Food Industry Over Poor Diets

20 mins SLIPS ✅




Comment URL copied!
sandy francisco duran perez
June 6th, 2020 at 12:35 am
Commented on: 200605

3 rounds for time of:

Run 800 meters

Rest 2 minutes


Round 1- 03:43

Round 2- 04:06

Round 3- 04:49

Time: 16:08:75

Comment URL copied!
Matthew Fahrenkopf
June 6th, 2020 at 12:23 am
Commented on: 200605




20 minutes of handstand practice

Comment URL copied!
Shaun Stapleton
June 5th, 2020 at 10:38 pm
Commented on: 200605

1- 3:38

2- 3:34

3- 3:17

Comment URL copied!
MaKenan Sciandra
June 5th, 2020 at 10:25 pm
Commented on: 200605

Slips 20 min

4:01 3:53 4:11

Comment URL copied!
Jeffrey Howard
June 5th, 2020 at 9:39 pm
Commented on: 200605


Live Long CrossFit

Mason, MI

13:01 (2:53-3:02-3:06)

190915 - 13:13 (3:03-3:07-3:03)

Comment URL copied!
Stacey Thompkins
June 5th, 2020 at 9:18 pm
Commented on: 200605


Sub'd 50 cal assault bike


Comment URL copied!
Charlie Pokorny
June 5th, 2020 at 8:33 pm
Commented on: 200605

Did extended SLIPS - 6 minutes of scales, 60 shoot-throughs, 30 reverse burpees, 1:30+ L-sits, 2:00+ handstand holds

Runs: 3:57 - 3:52 - 3:47

So slow these days, but basically just glad to make it through without restraining my calf


Comment URL copied!
Nicole Deaver
June 5th, 2020 at 8:23 pm
Commented on: 200605

3:51/ 3:58/ 4:02

Feeling slow today.

Comment URL copied!
Devin Hatch
June 5th, 2020 at 7:39 pm
Commented on: 200605

✅ SLIPS practice

round one: 3:29

round two: 3:41

round three: 3:57

Completed outside at noon at 105 degrees Fahrenheit!

Comment URL copied!
Matthew Stonkus
June 5th, 2020 at 7:18 pm
Commented on: 200605

Did 3 min amrap air quats two min rest three rounds

253 squats

Comment URL copied!
Steven Odom
June 5th, 2020 at 7:13 pm
Commented on: 200605





Outside on a track. Push harder next time, plenty left in the tank after each round.

Comment URL copied!
Steve Day
June 5th, 2020 at 6:52 pm
Commented on: 200605

20 min SLIPS

800 meter runs were:




Treadmill @ 1% incline

Comment URL copied!
Joe Conradi
June 5th, 2020 at 6:36 pm
Commented on: 200605

Slips (20s on, 10s off)

10:22 - 1600ft hill run (115ft elevation change)

Comment URL copied!
Michael Arko
June 5th, 2020 at 6:23 pm
Commented on: 200605


a lot slower than hoped but it’s humid out there

Comment URL copied!
Mike Andridge
June 5th, 2020 at 5:22 pm
Commented on: 200605





Slow but no calf pain.

Comment URL copied!
Niko Rosal
June 5th, 2020 at 4:13 pm
Commented on: 200605



3:54 5:54

9:23 11:23

14:46 total

Comment URL copied!
Grant Shymske
June 5th, 2020 at 3:30 pm
Commented on: At-Home Workout

Loving using the leg raise as a scale for ab-mat sit ups.

Comment URL copied!
Amedeo Alessio Cerea
June 5th, 2020 at 3:08 pm
Commented on: 200605



1: 3’38”

2: 3’40”

3: 3’36”

Comment URL copied!
Jim Rix
June 5th, 2020 at 2:39 pm
Commented on: 200605

10 min inversion and L-sit practice


190915: 4:06-4:00-4:00

Comment URL copied!
Rafael Feo
June 5th, 2020 at 2:31 pm
Commented on: 200605




16:40 (esteira)

Comment URL copied!
John Clarke
June 5th, 2020 at 2:27 pm
Commented on: 200605

2:43, 2:50, 2:58

Comment URL copied!
David Williams
June 5th, 2020 at 2:09 pm
Commented on: 200605






Such a grind of a distance!

Comment URL copied!
Tripp Starling
June 5th, 2020 at 2:02 pm
Commented on: 200605

Rx in 13:09 (2:56,3:08,3:05)

190915: Rx in 14:10 (3:14,3:23,3:33)

Jackie: Rx in 19:16

Comment URL copied!
Juan Carlos Alvarez
June 5th, 2020 at 1:53 pm
Commented on: 200605




Total 15:46

Comment URL copied!
Jim Rix
June 5th, 2020 at 2:40 pm

Nice progression there.

Comment URL copied!
Randy Crooker
June 5th, 2020 at 1:41 pm
Commented on: 200605


3:35, 3:31, 3:28

14:34 total

Comment URL copied!
Shawn Thompson
June 5th, 2020 at 11:20 am
Commented on: 200605

15:47 after slips

Comment URL copied!
Russell Albrycht
June 5th, 2020 at 10:20 am
Commented on: 200605

Work:rest of 3:2 on assault bike, 34.5 cal/34.9/35.8

Comment URL copied!
QiHui Xing
June 5th, 2020 at 9:30 am
Commented on: 200605


SUB: 50cal BIKE.:12'05''.




Comment URL copied!
Reza Dehghanzadehsuraki
June 5th, 2020 at 7:50 am
Commented on: 200605


Coaching notes:

Template: This high volume WOD following both “For Completion” and “For Time” template.

For completion is for SLIPS (stands for Scales, L-sits, Inversions, Planks and Stretching) and For Time is for 800m run. In this WOD, just running section performs in form of all out manner, so scoring is based on as fast as possible in first movement.

Form: In fact, This WOD combined two single modality WODs in one, cleverly. The first combination is low intensity SLIP from gymnastic and the second combination is a long distance run from metabolic conditioning.

Focus: This exercise focuses on performing the 800 m run in the shortest possible time. However, the distance of the running is long, so recovery has not been a limiting factor.

Purpose: The training purpose is improve the muscular endurance, flexibility, balance, coordination and accuracy in first movement and improves the cardiorespiratory endurance in second movement.

The reason for choosing reps & sets: The all-out 800 m running in For Time template is challenge and improves the lactate tolerance threshold. This is the main factor for successful in crossfit, which causes athletes finished WODs with at least drop power.

Time to perform: This high volume WOD takes about ≈ 39 min. In the SLIP part, athletes just practice for 20 min, without recording. Furthermore, each 800 m run takes about 5 minutes. Advanced athletes can do it about 4 minutes.

Scale method: If the athlete cannot run 800 meters in under about 5 minutes, the trainer can scale the distance.

Running a class: Trainers just have ≈ 21 min for set other parts of class.

Physiology (GPP): Cardiorespiratory plays a major role in this exercise. Furthermore, muscular endurance, flexibility, balance, coordination and accuracy are challenged in second part of WOD.

Physiology (energy pathway): The aerobic system is a dominant energy pathway for the SLIP section and the lactic acid is a dominant energy

pathway for 800 m running.


800m run: Gluteus maximus, Iliacus Psoas, Rectus femoris, Sartorius, Quadriceps, Hamstring, Gastrocnemius,Tibialis anterior


Running a 60 min class:

Whiteboard ≈ 3 min

General warm-up ≈ 5 min

Specific warm-up ≈ 7 min

WOD ≈ 39 min

Cool-down  ≈ 6 min

Train hard and challenge your body. Enjoy it ;)


Comment URL copied!
Brendan Mullan
June 5th, 2020 at 5:56 am
Commented on: 200605

19.50 min 😅👍

Comment URL copied!
Chris Sinagoga
June 5th, 2020 at 2:18 am
Commented on: 200605

Champions Club Scaling Notes


Check the rant from last time.


Do I want to do an all-running workout or do I want to take advantage of being able to use the gym?


Running - skill, using gravity, locomotion, monostructural, unilateral loading


This is set up for the rest to be less than the work for anyone not D-1 All Conference-ish. So know that the running will not likely be at a max pace, but still at a pace where the cadence can be kept pretty similar.


Scroll back and do yesterday's. Or do 5 rounds of: 400m run, 1:00 plank hold


Whoa Nelly, the options here. Mainly, you can really test your true recovery by going all-out on your first one, then seeing what you can do for the next two. You can test out your recovery at a less-than-maximal intensity by trying to go at like 75% on the runs. Or you could prioritize the run intensity and just rest as needed.


Find a hill or trail or somewhere that is not just a flat track/sidewalk and do something with a run and a rest. Fine, more specific? 2 300-m hill sprints. Full recovery in between. Thankfully none of the Champions Club people would ever stumble on this here site.


Comment URL copied!
Juan Acevedo
June 5th, 2020 at 1:48 am
Commented on: 200605



It is easy to confuse simplicity for fruitlessness. Don't make this mistake. This workout is simple, but it will be as productive as your effort. Think of it as three AMRAPS of three minutes with a two-minute break. The cool thing is that there is only one movement: running. That means you can amp up the intensity. You will have no wasted effort on transitions, you will have no lost time on chalking, and there will be no lowering your intensity on setting up for your next movement. There is just you and your resilience. You and how hard are you willing to push. Consider this: we are looking for a work-to-rest ratio between 3:2 and 2:1. It means that if the 800 meters is taking you longer than four minutes, it would be wise to scale. That longer time means that your ratio is going to get too big, and consequently, your pace is going to get too slow. If this happens, then these intervals become more of a continuous run than real intervals -metabolically speaking. A neat idea to try is to control the time instead of the distance. Go out at each interval at a perceived effort of 85% or so. That will make that last set very challenging, and you will meet the stimulus wanted.


For the sake of mirroring 190915, let's work on inverted descents today. 

5 sets

3 Jumping Negative Tuck Hold 

rest 1:00 between sets


5 sets

1:00 Tuck Hold on the Wall

rest 1:00 between sets


5 sets 

5-7 L-sit Pulses

rest 1:00 between sets


3 rounds for time of:

Run for 3:00

Rest 2 minutes


3 rounds for time of:

Run for 2:00

Rest 2:00 minutes*

*A bigger work-to-rest ratio for athletes that are very deconditioned or that struggle keeping the intensity on a run.

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

Comment URL copied!
Steven Thunander
June 5th, 2020 at 12:39 am
Commented on: 200605

Globo Scale: 99% of you can Rx. If you can't run outside use a treadmill with a slight incline. Row sub 1000m row per round. Assault/echo bike sub 50 calories per round. Burpee sub 50 burpees per round. SLIPS as Rxed.

Comment URL copied!