CrossFit | 210723
Friday

210723

Workout of the Day

25

Run 10,000 meters

Post time to comments.
Compare to 200628.


Scaling:
This is a benchmark run distance. Intermediate athletes can complete this workout as prescribed. Beginner athletes should reduce the distance and intensity to keep their total effort under 40 minutes.

Beginner Option:
For distance:
Jog or walk 40 minutes

Comments on 210723

31 Comments

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Sebastian Wieczorek
September 1st, 2021 at 6:32 am
Commented on: 210723

September 1st, 2021


wu: black roll, balance board


wod: fast walking for 40 min


post: stretching

(edited)
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Jeff Chalfant
August 13th, 2021 at 7:30 pm
Commented on: 210723

Threw in the towel at 3.48 miles. Too hot and smoky to endure an underprepared 10k. 27:44 off-road 5k nonstop. Tried to maintain 6.8mph. Didn’t get tough until after 2 miles. 5k is a great training stimulus today especially in 84 degree heat with no warmup and carrying a 16oz bottle of water in one hand and a phone in the other. Unhealthy air quality for me so I probably should’ve skipped anyway.


182/42/176cm

(edited)
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Mario Cruz
August 4th, 2021 at 11:56 pm
Commented on: 210723

1:02:51

dmn f*ck ☀️ 🥵 🔥

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Leonel Manzilla
August 1st, 2021 at 6:47 pm
Commented on: 210723

56:35, 10 km

Last year did it in 1:07:29


It's hard going against the wind, dodging cars and breathing with a dysfunctional nose, hype for my operation


RX male 23y 175cm

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Jeffrey Howard
July 31st, 2021 at 2:19 am
Commented on: 210723

M/25/5'8"/155lb

CrossFit AFK


44:53 - Rx (5k out and back on bike trail around the lake in Madison, WI)

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Morgan Greene
July 30th, 2021 at 4:28 pm
Commented on: 210723

50:00

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Murray Crawford
July 29th, 2021 at 5:38 pm
Commented on: CrossFit Health Panel Discussion Schedule

I'd also like to listen to these if they can be posted?

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Christian Simpson
July 27th, 2021 at 11:47 pm
Commented on: 210723

10k ran half walked half...83:28

6/28/20: 69:22

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Troy Bruun
July 27th, 2021 at 12:57 am
Commented on: 210723

7/23


9.1 mile MTB ride 50:14 on Strava


7/24


4.24 mile Trail run 51:04 @ Laurentian

on Strava

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Gabriel Pereira
July 26th, 2021 at 1:08 pm
Commented on: 210723

10k

41:19

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Dan Kremer
July 25th, 2021 at 10:22 pm
Commented on: 210723

4.56 miles

22 mins out and back

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Hershel Praeger
July 25th, 2021 at 11:52 am
Commented on: Workout Tips

Very helpful preface

👍gonna target my weakness

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Michael Arko
July 25th, 2021 at 1:43 am
Commented on: 210723

Ran in Miami heat again, DNF again, right around km #7 again. How is it that this was scheduled the 2x I was in miami on the last 13 months?

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David Smith
July 24th, 2021 at 5:36 pm
Commented on: 210723

First time back to any distance running after an achilles injury in the spring. Also using a mid foot strike and minimalist shoe. My calves are TOAST. ran out of light and stamina at 2.7 miles. About 28 minutes.

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Lincoln Kerger
July 24th, 2021 at 3:11 pm
Commented on: 210723

Running was not possible today, so subbed 10k row (drag 5, 25-26s/m average).

40:25.6


Thought I was on track for sub-40 but had to stop a few times and re-tighten the well-used foot straps.

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Erik Dresner
July 24th, 2021 at 2:41 pm
Commented on: 210723

Untimed. Took a different route where the first 5k was straight uphill (800-foot elevation gain). It just got steeper and steeper the further I went. The run back was a total breeze though.

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Thiago Martinez
July 24th, 2021 at 10:54 am
Commented on: Workout Tips

10km pace 5'

Total 50'

Good benchmark

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Jonathan Elmore
July 23rd, 2021 at 10:36 pm
Commented on: 210723

57:21

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Sam K
July 23rd, 2021 at 9:56 pm
Commented on: 210723

Really slow for various reasons but completed the 10k with 520ft of elevation gain in about an hour

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Alexander Glueckler
July 23rd, 2021 at 9:05 pm
Commented on: 210723

52:50

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Antonio Alves
July 23rd, 2021 at 8:57 pm
Commented on: Workout Tips

great tips 👍

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Nicole Deaver
July 23rd, 2021 at 8:34 pm
Commented on: 210723

Subbed family hiking

2.08 miles 48mins

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Joe Conradi
July 23rd, 2021 at 8:05 pm
Commented on: 210723

5k: 28:15

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Steve Day
July 23rd, 2021 at 6:26 pm
Commented on: 210723

10k run - 46:31

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Antonio Alves
July 23rd, 2021 at 6:25 pm
Commented on: 210723

--

Run 10,000 meters

SCORE: exactly 48'00''

--

Not a good day for a benchmark run. Still sore and pressed for time, almost no warp up. So the first kms were a bit slow.

Gradually I picked up pace and even felt, briefly, that feeling that all runners chase: gliding effortlessly, lost in random thoughts.

Can't really remember the last time I did a hard 10 km training session, but it felt wonderful. Thanks 👍

(edited)
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Charlie Pokorny
July 23rd, 2021 at 5:18 pm
Commented on: 210723

Scale/sub: 4 rounds of 1k run, 1k row

42:27

Sluggish today, especially the 2nd round

m/53/5'11"/200#

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Kyungtaek Kang
July 23rd, 2021 at 3:17 pm
Commented on: 210723

☆CFHIM 57:41

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Charles Meyers
July 23rd, 2021 at 1:39 pm
Commented on: 210723

Beginner Option:

For distance: 2.99 miles

Jog or walk 40 minutes

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Chris Sinagoga
July 23rd, 2021 at 3:26 am
Commented on: 210723

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

A benchmark to test your capacity in a long duration rarely touched in training. In other words, seeing how well your training applies to something you either haven't done before, or almost never do.


MAIN DECISION

Am I actually going to run 10,000 meters today or am I going to pretend like I don't have time and do something else?


TECHNIQUE SCALE

AMRAP in 20 minutes of:

Run 400 meters

[pick one other movement you want to practice]


CONSISTENCY SCALE

AMRAP in 40 minutes of:

Run 800 meters

40 squats

20 box jumps


INTENSITY SCALE

Accumulate 10,000 meters of running as fast as you can. Time cap of 2 hours. You can run/rest as desired.


INJURY SCALE

Lower-body - Pick one upper-body pushing movement, one upper-body pulling movement, and one midline isometric movement, and do a 25-minute AMRAP with them.


MY STUFF

Consistency scale, 7 + 400 meters. No fun


GENERAL FEAR LEVEL: 8

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Timmyle Larrabee
July 23rd, 2021 at 2:21 am
Commented on: CrossFit Health Panel Discussion Schedule

Will these be made available online?

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Chris Sinagoga
July 23rd, 2021 at 3:20 am

I was going to ask the same thing. It looks like a great range of topics

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