CrossFit | 200922


Workout of the Day


Run 5,000 meters

Post time to comments.
Compare to 200406.

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Harsimrat Kaur
May 30th, 2021 at 1:39 am
Commented on: 200922

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Kury Akin
February 7th, 2021 at 9:37 am
Commented on: 200922

22:04 060221 track. Really happy with this. Prepared well then started steady at about 1:45 per lap and was able to maintain sub 1:50 throughout.


23:36 09.08.20 track (43oC)

23:30 05.02.20 track


20:40 160811 road (UK)

21:33 210314 track

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Cy Azizi
November 17th, 2020 at 5:42 pm
Commented on: 200922


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Kevin Miller
October 17th, 2020 at 5:41 pm
Commented on: 200922



Ran at Nick and Bonnie’s neighborhood.

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Jeff Chalfant
October 13th, 2020 at 9:00 pm
Commented on: 200922

26:29 in shoes this time on a similar course but had to stop for a truck so only 4 seconds slower than last time even though I paced it differently. Started off at 13kph and ran 2 minutes/ walked 30 seconds basically the whole way except for a 2:15 run and a 1:15-ish one at the end. Found myself slowing to 10.5kph in the last mile and tried to pick it back up but it was tough!


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Morgan Greene
October 10th, 2020 at 8:41 pm
Commented on: 200922


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Giuseppe Petrillo
October 8th, 2020 at 6:37 am
Commented on: 200922


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Cor Oz
October 6th, 2020 at 8:06 pm
Commented on: 200922

ran with the wife, 38:40

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Tom Whyte
September 28th, 2020 at 4:55 pm
Commented on: 200922

22:26 Rx

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Shawn Hakimi
September 28th, 2020 at 3:37 pm
Commented on: 200922

25:37 Rx'd

Not a PR, but still hurt real bad.

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Hank McKibban
September 27th, 2020 at 7:35 pm
Commented on: 200922

24:09 rx

200428 - 23:14 track

190709 - 21:18 treadmill

190606 - 21:50 treadmill

190214 - 21:42 treadmill

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jean vergnaud
September 26th, 2020 at 9:03 pm
Commented on: 200922


first time working out after 2, months

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Christian Simpson
September 26th, 2020 at 5:22 pm
Commented on: 200922

Still not a runner...3 min longer than april 2020...31:18

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Ramchandra Keesoon
September 25th, 2020 at 11:02 pm
Commented on: 200922

41: 33

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Steven Thunander
September 25th, 2020 at 2:16 am
Commented on: 200922

Globo/home/bodyweight scale: As Rxed.

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Thomas Nyla
September 24th, 2020 at 11:24 pm
Commented on: 200922

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Az Native
September 24th, 2020 at 4:33 pm
Commented on: 200922

24:07, subbed 4 miles elliptical level 12.

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Jon Friedland
September 23rd, 2020 at 8:29 pm
Commented on: 200922



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Js Smith
September 23rd, 2020 at 8:09 pm
Commented on: 200922

They had a virtual course set up so used it. 37:23.68

dirt slow but it’s the longest contiguous distance in over a year.

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Mike Andridge
September 23rd, 2020 at 4:10 pm
Commented on: 200922

Sub 5k row


:50 sec rest after every 1000m

This was after the wod on 9/23/2020


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Myles Lance
September 23rd, 2020 at 2:57 pm
Commented on: 200922


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Coastie Nick
September 23rd, 2020 at 2:43 pm
Commented on: 200922


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Sam Meixell
September 23rd, 2020 at 11:44 am
Commented on: 200922


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Claire Fiddian-Green
September 23rd, 2020 at 11:30 am
Commented on: 200922


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Aleksei Konobeevskikh
September 23rd, 2020 at 11:21 am
Commented on: 200922

I did 25min

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Connor Galloway
September 23rd, 2020 at 1:38 am
Commented on: 200922

Connor & Sheri

2 miles


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Jim Rix
September 23rd, 2020 at 1:22 am
Commented on: 200922

Been working CF Football lifts into my workouts, which completely has me off cycle w/ mainsite. Getting stronger, but at the expense of my overall cardiovascular fitness..always a trade-off somewhere.


400 run

30 squats

15 power cleans, 35# DBs


1 hour later,

5-10-5-10 deadlift


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Patrick Doyle
September 22nd, 2020 at 11:30 pm
Commented on: 200922

5 Kilometer Run

24:35 57/M

I did feel those GHDs

Good sneak attack on the part of Crossfit....

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Jeffrey Howard
September 22nd, 2020 at 11:00 pm
Commented on: 200922


CrossFit AFK

200922 - 21:18 (meadow trail run)

200406 - 23:05 (meadow trail run)

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Steve Day
September 22nd, 2020 at 9:33 pm
Commented on: 200922


Treadmill @1% incline

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Nicole Deaver
September 22nd, 2020 at 8:53 pm
Commented on: 200922

Subbed 30min bike

Couldn’t get away from the kid’s school work long enough during the day & work at night so the bike filled in today.

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Charlie Pokorny
September 22nd, 2020 at 7:23 pm
Commented on: 200922

Easing my way back into running from a calf strain - so changed it to:

3 rounds of 800-m run, 1000-m row



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Orlando Garcia Vazquez
September 22nd, 2020 at 4:46 pm
Commented on: 200922


Goal:oxidative pathway

Duration: 20-30 min


5000 m run

Run:body weigth

High reps.

Total 5k run. Long wod.

Overall: bodyweigth


Long wod focus on the oxidative pathway

Single modality wod (monoestructural)

High reps scheme develop the stamina

Run 5k is a high reps wod (+3200 m)


Finish under 20 min


Brief 3 min

8 min warm up

6 min skill

2 min rest

Wod 25 min

2 min rest

10 min finisher


Warm un general: 6-8 min

2 rounds:

1 min bike

1 min jump rope practice

12 russian kb swing

ESPECIFIC warm up 6 min

Run review

Run drills

Wod 25 min

Scale the distance 3200-5000 m


Single lounge each leg max.reps

4x30 seg work :45 seg rest.

Cool DOWN 6 min.

For more chesse:

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QiHui Xing
September 22nd, 2020 at 3:35 pm
Commented on: 200922



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Stacey Thompkins
September 22nd, 2020 at 2:59 pm
Commented on: 200922


300 cal assault bike

22:48...didn't tape mouth shut like compare to in 23:44

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Erik Dresner
September 22nd, 2020 at 2:58 pm
Commented on: 200922

22:09 Rx

Missed my PR by 20”, but I’m ok with that.

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Michael Arko
September 22nd, 2020 at 2:48 pm
Commented on: 200922


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Tripp Starling
September 22nd, 2020 at 2:36 pm
Commented on: 200922

scaled to 2.5 miles in 22:45

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John Clarke
September 22nd, 2020 at 2:14 pm
Commented on: 200922

Started the timer on the Back - 10:20 for last 2500 meters

Made up Nancy today - results over there.

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Cory Bradshaw
September 22nd, 2020 at 2:09 pm
Commented on: 200922

19:22 RX

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Amedeo Alessio Cerea
September 22nd, 2020 at 2:03 pm
Commented on: 200922

22’18” PR PR PR

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Lincoln Kerger
September 22nd, 2020 at 1:41 pm
Commented on: 200922


I probably could have pushed a bit harder in retrospect, but this morning my lower back and knees were still stiff and sore from the 5 day cycle even after my warmup so I didn’t want to go full out. Not far off my PR though so maybe I will go for it in a week or so.

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Charles Meyers
September 22nd, 2020 at 1:25 pm
Commented on: 200922

25 min 3250 meters Assault Air Runner

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Randy Crooker
September 22nd, 2020 at 12:52 pm
Commented on: 200922

22:17 pr by 5 seconds

compare to was 23:19

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Karina Findlay
September 22nd, 2020 at 12:52 pm
Commented on: 200922

9660m 59:44

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Shane Azizi
September 22nd, 2020 at 9:39 am
Commented on: 200922

29:29 Rx

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Reza Dehghanzadehsuraki
September 22nd, 2020 at 9:04 am
Commented on: 200922


Coaching notes:

Modality: This monostructural WOD includes high volume running from metabolic conditioning modality.

Purpose: The training purpose is to improve the cardiorespiratory endurance.

Note: The distance of the running is long, so recovery has not been a limiting factor.

The reason for choosing distance: The all-out 5000 m running 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 ≈ 25 min, so if the athletes perform it longer than this time, the trainers are advised to scale the distance.

Running a class: Trainers just have ≈ 35 min for set other parts of class.

Physiology (GPP): Cardiorespiratory endurance plays the major role in this exercise.

Physiology (energy pathway): The aerobic system is the dominant energy pathway in this exercise program.


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≈ 3 min

WOD ≈ 25 min

Cool-down  ≈ 10 min

Additional time: It remains ≈ 14 minutes that can be divided in specific warm-up or cool-down.

You can see my other analysis in my instagram page.

Train hard and challenge your body. Enjoy it ;)


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Jim Henry
September 27th, 2020 at 11:26 pm

What is your Instagram page Reza?

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Christian King
September 22nd, 2020 at 5:39 am
Commented on: 200922

19:50 pr this morning in uk

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Toyo Kubota
September 22nd, 2020 at 12:43 pm

That's a sprint! great work!!!

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Chris Sinagoga
September 22nd, 2020 at 1:22 am
Commented on: 200922

Champions Club Scaling Notes


Went to my first volleyball game tonight - which was my first indoor sporting event since the lockdown. It's weird without as many fans but still cool to see Jaylee do her thing.


Run - monostructural, skill (falling), unilateral loading, longer distance/duration where stamina is a factor


A common test for long distance. See how our training has affected this area of fitness.


5 rounds for quality of:

Run 1,000 meters

Rest as needed between efforts


AMRAP in 20 minutes of:

Run 200 meters

30 lunges

15-sec. L-sit


Same as Technique, but record your fastest and slowest times


I hit another pr! Not on this... I redid Awful Annie yesterday instead of resting because one of our coaches wanted to try it out, and I kind of cut the workout off on the round of 20 because the power cleans were feeling really good. I just kept going up and up in weight and ended up hitting 270 - which was a pr by 20 lbs. Today I didn't work out.


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Shawn Hakimi
September 22nd, 2020 at 3:37 pm

If you do this right, fear level is 10.

Anytime you see a 5km run it should strike fear within you.

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Chris Sinagoga
September 23rd, 2020 at 1:13 am

It's nowhere near FGB. Stamina is going to play a major factor in the intensity for most people.

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Luke Rodina
September 23rd, 2020 at 8:19 am

Coming from a former track guy, an all out 5 k is devastating. It is only a “level 7” fear if you are sandbagging.

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Shawn Hakimi
September 23rd, 2020 at 1:44 pm


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Chris Sinagoga
September 23rd, 2020 at 2:50 pm

I would never call myself a track guy, but I would stand by a 7 for most people. An 800 would be closer to a 10 than a 5k

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