CrossFit | 210325
Thursday

210325

Workout of the Day

51

Run 5,000 meters

Post time to comments.
Compare to 201024.


Scaling:
Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog for 20 minutes

Workout Tips

1
wod tips
Watch

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Comments on 210325

52 Comments

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Márcio Jales Costa
May 27th, 2021 at 10:47 pm
Commented on: 210325

24:48, dealing with hills on the "street circuit" I chose.

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Jeff Chalfant
April 15th, 2021 at 7:58 pm
Commented on: 210325

25:33 at greenlake mostly in grass/hard dirt/gravel. Better than I’ve done in years. Not drinking every day really helps with cardio. Still got a minor stitch that spread through my abdomen. I started a bit too fast at 14+kph, and spent the next 10 minutes trying to get my heart rate back down by running around 11kph, and goal was to average 12 kph for a 25 minute 5k.


42/69”/177

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James Gentile
April 13th, 2021 at 1:00 am
Commented on: 210325

Done 4/12 a.m.


24:30.

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Chris Meldrum
April 9th, 2021 at 1:06 pm
Commented on: 210325

5K Trail Run

 

As rx’d, 30:23.


Went over to Brumley North and mapped out a few loops there – worked out to be 3.16 miles.  Good conditions, though slightly warm.  Wind was good, but legs were pretty smoked by the end.  Right Achilles is a little tender as well.


48m/5'10"/185

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Nicole Duke
April 7th, 2021 at 9:35 am
Commented on: 210325

28:35 elliptical

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Cor Oz
March 31st, 2021 at 3:59 pm
Commented on: 210325

Goal

21:12


Actual

26:57

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Matthew Letarte
March 31st, 2021 at 12:24 am
Commented on: 210325

Modified to 5 x 1000m with 90s rest between

4:10/3:57/4:03/4:01/3:59

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Shawn Hakimi
March 29th, 2021 at 7:29 pm
Commented on: 210325

27:12 Rx'd

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Nate Gordon
March 28th, 2021 at 12:33 am
Commented on: 210325

28:40

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Aaron Brumit
March 27th, 2021 at 9:18 pm
Commented on: 210325

31:51

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Charlie Pokorny
March 27th, 2021 at 6:27 pm
Commented on: 210325

29:48

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Damien Leroux
March 26th, 2021 at 10:43 pm
Commented on: 210325

23’42 (58 rue du tilleul => 32 rue de la chariere = 58 rue du tilleul)

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Cindy Kravetz
March 26th, 2021 at 6:52 pm
Commented on: Workout Tips

You talk about going into the library for some running tips. Where is the library? Is it on this CF page? Please advise.

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Dan Morris
March 26th, 2021 at 5:16 pm
Commented on: 210325

30:30 with Jamie and Emil


42 / 6’0 / 195

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Dan Kremer
March 26th, 2021 at 5:13 pm
Commented on: 210325

3.56 miles

33:19

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Jeffery Powell
March 26th, 2021 at 1:33 pm
Commented on: 210325

Jogged for 20 minutes. Had to stop and walk a few times.

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Alex Pettingell
March 26th, 2021 at 12:43 pm
Commented on: 210325

22:34

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Kerry Hosken
March 26th, 2021 at 11:44 am
Commented on: 210325

10k trail run- first half: 25:30; second half 22:15. Rough guess of 200 m total elevation

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Byron Hills
March 26th, 2021 at 3:14 am
Commented on: 210325

23:08

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Keith Martin
March 26th, 2021 at 1:00 am
Commented on: 210325

M/46/225#

5.06 KM

38:50

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sandy francisco duran perez
March 26th, 2021 at 12:04 am
Commented on: 210325

Run 5,000 meters


Comparar con 201024.

____________________

201024


Time: 22:52:02

_______________

210325


Time: 21:24:40

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Troy Bruun
March 25th, 2021 at 10:10 pm
Commented on: 210325

5k 24:53


201024

Trail 5k 25:47

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Antonio Alves
March 25th, 2021 at 10:02 pm
Commented on: 210325

Run 5,000 meters

SCORE: 31'04''

--

A running WOD: what's not to like? 👍 But a benchmark run was not a good fit today, as I needed the time and the movement to think some things through (can't beat running in this regard - amazing how things become clearer during a run) . So I took my time doing a hilly, 40' loop in the streets nearby. Felt great.

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Sam K
March 25th, 2021 at 10:00 pm
Commented on: 210325

First of all, my legs are so sore from 300 squats on Monday (and 4mi run Tues) that I can hardly walk a flight of stairs. Second, I did it on a tredmill for which I'll add a 30sec penalty for grabbing rails and whatnot.


23:38 + 0:30 = 24:08

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Nicole Deaver
March 25th, 2021 at 9:25 pm
Commented on: 210325

Beginning: “This isn’t too bad maybe I’ll finally get a new PR!”

Middle: “Why is my knee so achy?”

End: (Practically walking) “Well, this sucks!”

32:42

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Shawn Hakimi
March 27th, 2021 at 12:17 pm

way to tough it out though!!

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Coastie Nick
March 25th, 2021 at 9:16 pm
Commented on: 210325

23:53. (PR was 23:10)

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Myles Lance
March 25th, 2021 at 8:42 pm
Commented on: 210325

24:49

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Danny Bostwick
March 25th, 2021 at 7:19 pm
Commented on: 210325

God I hate this one. I ran for a while. It wasn’t that long, it wasn’t that fast, my feet hurt, my legs burn, my lungs hurt. Fitness was achieved.

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Christian Simpson
March 25th, 2021 at 6:19 pm
Commented on: 210325

Today: 26:21

10/24/20: 27:47 (calf strain)

10/23/20: 27:05

9/22/20: 31:18 (just a bad day?)

4/6/20: 28:06

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Joe Conradi
March 25th, 2021 at 5:33 pm
Commented on: 210325

25:59 (some hills)

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Jeffrey Howard
March 25th, 2021 at 5:10 pm
Commented on: 210325

M/25/5'8"/155lb

CrossFit AFK


21:16 - (meadow trail)

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Shaun Stapleton
March 25th, 2021 at 4:45 pm
Commented on: 210325

300 calories on the same echo bike


24:45

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Steve Day
March 25th, 2021 at 4:29 pm
Commented on: 210325

5K run on treadmill @ 1% incline


21:14

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George Fryd
March 25th, 2021 at 4:14 pm
Commented on: 210325

approximately 32mins

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Eric Boulanger
March 25th, 2021 at 2:14 pm
Commented on: 210325

Running? 5K? not going to happen :D

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Nicole Deaver
March 25th, 2021 at 9:25 pm

Finally someone else saying what I was thinking! Haha

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Charles Meyers
March 25th, 2021 at 1:37 pm
Commented on: 210325

Scaling:

Experienced athletes should try for a PR in this benchmark distance run. Newer athletes should reduce the distance to complete the run in around 25 minutes. Intermediate athletes can perform this run as prescribed.

3250 meters Assault Air runner 25 min.

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Michael Arko
March 25th, 2021 at 1:31 pm
Commented on: 210325

26:20


That's according to iPhone 12-pro GPS. But that's gotta be wrong. I've run this same route at least 30x and every other time my (older) iPhones scored around 5.2km, today it says 4.8km?? So I totally do not believe this number. Whatever...

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Aidan Foley
March 25th, 2021 at 4:00 pm

...you should run it again, just to make sure. ;)

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Randy Crooker
March 25th, 2021 at 12:52 pm
Commented on: 210325

Rx 24:36.

Not my best effort, just happy to be able to run again.

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Lincoln Kerger
March 25th, 2021 at 12:46 pm
Commented on: 210325

22:49


Far behind my PR, but I look at as a learning opportunity. Little sleep and burgers and fries the night before don't help. Also had to keep correcting my running form during the effort.

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Brendan Mullan
March 25th, 2021 at 12:18 pm
Commented on: 210325

38min...not my favourite

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Viktor Wachtler
March 25th, 2021 at 12:15 pm
Commented on: 210325

24:45 last 5K in October was 25:10

Haven't run since then.


44/1.78m/75kg

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Chad Theron
March 25th, 2021 at 11:06 am
Commented on: 210325

27:59

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Daniel Robinson
March 25th, 2021 at 10:52 am
Commented on: 210325

30:44

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Eugenio Gonzalez
March 25th, 2021 at 9:43 am
Commented on: 210325

25:11 not my best performance but it's been 2 months since I last trained running

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QiHui Xing
March 25th, 2021 at 7:36 am
Commented on: 210325
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Brady Toole
March 25th, 2021 at 5:26 am
Commented on: 210325

18:52

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Lincoln Kerger
March 25th, 2021 at 12:46 pm

Flying!

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Cassandre Vigouroux
March 25th, 2021 at 3:47 am
Commented on: 210325

Pregnancy Scaling


According to the trimester of pregnancy

Jog for 20’ (low pace)

or

Erg for 20’ (low pace)


Focus on your breathing, you should be able to talk easly during the whole workout

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Chris Sinagoga
March 25th, 2021 at 12:59 am
Commented on: 210325

Champions Club Scaling Notes


RANT

While doing some max effort cleans and snatches with a few of our kids today, I was talking about how much benefit there is even in missed lifts, not just mental but physical too. Take the clean, for example: there's a deadlift, jump, fall, and push from a full squat. Imagine, you land 4 attempts at 155 lbs but don't stand on any of them; yes they don't technically count as made lifts, but you still get 4 deadlifts, jumps, and falls at a really heavy weight. That has to do something for you. So with this 5k, you can get a lot out of this workout without setting a pr. Yes it's a benchmark, but it can also be used as a tool to reinforce stamina, endurance, coordination, and even speed.


WHAT ABOUT THE MOVEMENTS

Run themes - monostructural movement done at the shorter end of what's considered long distance, benchmark, unilateral loading, falling, squating pulling from the hips, elasticity, static midline


MAIN DECISION

Will a single-modality day serve my purpose?


TECHNIQUE SCALE

Run 5k

Split distance as need to keep cadence above 180ish, rest as needed between efforts


CONSISTENCY SCALE

Cover 5k as fast as you can in 30 minutes, split up work and rest however you want


INTENSITY SCALE

Complete as many rounds as possible in 20 minutes of:

Run 200 meters

30 lunges

:15 L-sit


INJURY SCALE

Look at the running themes listed above and pick a triplet you can do for 20 minutes


MY STUFF

Intensity scale, but experimented with Ricky Reps full L-sit and only breathing through my nose. It was not pleasant.


GENERAL FEAR LEVEL: 7

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