Tuesday

220802

Workout of the Day

37

Run 5,000 meters

Post time to comments.
Compare to 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 approximately 25 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog for 20 minutes

Comments on 220802

30 Comments

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Nate Gordon
September 25th, 2022 at 7:07 pm
Commented on: 220802

26:49

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Morgan Greene
August 29th, 2022 at 8:09 pm
Commented on: 220802

25:09

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Jeff Chalfant
August 23rd, 2022 at 9:24 pm
Commented on: 220802

Didn’t do the 5k but ran/walked 45 minutes: 4.26 miles-only nasal breathing after about 20m. Running at 9-10.5mph for about 20 seconds EMOM. Walking fast otherwise except one minute when I stopped to take some tape off my bunion foot.

(edited)
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Jeffrey Howard
August 20th, 2022 at 9:58 pm
Commented on: 220802

M/26/5'8"/165lb

CrossFit AFK


22:53 - Rx (Holt Ram Trail, very sore from yesterday)


Lesson Plan

Hinshaw Warm-up

Then,

5k run

Then, calf stretchs

(edited)
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Sam Meixell
August 16th, 2022 at 8:59 pm
Commented on: 220802

43:53

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Artie Di
August 16th, 2022 at 4:45 pm
Commented on: 220802

male 54yr 162lbs 33:14 note: I stopped half way and rested. I have a torn meniscus surgery soon

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Giuseppe Petrillo
August 6th, 2022 at 9:25 am
Commented on: 220802

26:17

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Fabian Delaflor
August 4th, 2022 at 9:48 pm
Commented on: 220802

2.4 miles in 25 minutes

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Alexandre Beaulieu
August 4th, 2022 at 4:03 pm
Commented on: 220802

23:55

M/35/197

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Coastie Nick
August 3rd, 2022 at 9:18 pm
Commented on: 220802

Rx’d: 23:28


210325: 23:53


PR: 22:58

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Shawn Hakimi
August 3rd, 2022 at 5:08 pm
Commented on: 220802

23:27 Rx'd


PR is 23:15, so close.


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Luis Oliveira
August 3rd, 2022 at 2:51 pm
Commented on: 220802

21:40

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Christian Simpson
August 3rd, 2022 at 1:31 pm
Commented on: 220802

Today: 27:17 (just fat now honestly)

3/25/21: 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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James Gentile
August 3rd, 2022 at 10:19 am
Commented on: 220802

Completed 8/3 a.m. local trail. Looks like I went 4.6 km, turned around a hair early.


23:10.


Was shooting for a consistent 8 mph pace.

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Michael Arko
August 3rd, 2022 at 1:28 am
Commented on: 220802

29:50

Miserable, like 99% RH. And lead legs from GHDs yesterday.

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Sam K
August 2nd, 2022 at 10:58 pm
Commented on: 220802

Rx

Outside, 86F on somewhat hilly roads. Maybe ~150ft elevation gain.

26:30

M/30s/225lbs

Son(14):

34:00

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Chad Abresch
August 2nd, 2022 at 10:50 pm
Commented on: 220802

34:01

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Shane Azizi
August 2nd, 2022 at 10:12 pm
Commented on: 220802

27:08 Rx

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Thomas Legan
August 2nd, 2022 at 8:55 pm
Commented on: 220802

28:13 Rx


M/38/197lbs

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Aleksander Roisli
August 2nd, 2022 at 8:11 pm
Commented on: 220802

24:35 RX long time no run 😅

(edited)
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Steve Day
August 2nd, 2022 at 7:32 pm
Commented on: 220802

23:33

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Bert Trabing
August 2nd, 2022 at 6:26 pm
Commented on: 220802

And skip day..


JK.. not really, but kinda.


Did bleacher runs yesterday with bunch of burpee variation. So therefore, I'm going to justify that as credit for today =).

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Aaron Brumit
August 2nd, 2022 at 5:53 pm
Commented on: 220802

29:06 rx


compare to 31:51 rx

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Mike Andridge
August 2nd, 2022 at 4:21 pm
Commented on: 220802

30 min jog around campground and hilly country road

Pretty sure I didn't run 5k-but I had fun

m/52/175

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Charles Meyers
August 2nd, 2022 at 1:30 pm
Commented on: 220802

Beginner Option:

Jog for 20 minutes

2550 meters

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Amedeo Alessio Cerea
August 2nd, 2022 at 1:25 pm
Commented on: 220802

Rx

26:51

(edited)
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Jonathan Elmore
August 2nd, 2022 at 1:16 pm
Commented on: 220802

23:27

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Tom Cuff
August 2nd, 2022 at 11:39 am
Commented on: 220802

24:42. PR from 26-ish. Done on 300m track, did 17 2/3 laps. Pose work and breathing paid off- back felt great, breathed in every 2 steps and out hard on the 3rd. Probably the best a run has ever felt.

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Antonio Alves
August 2nd, 2022 at 10:38 am
Commented on: 220802

as rx'd: 22' 27''

--

Peace.

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Chris Sinagoga
August 2nd, 2022 at 12:41 am
Commented on: 220802

Champions Club Scaling Notes


RANT

Nothing to rant about.


WORKOUT THEMES

Single modality, monostructural. A test of aerobic capacity and stamina.


SHORT MEDIUM LONG


LIGHT x


MEDIUM


HEAVY


TECHNIQUE SCALE

Spend 45 minutes practicing Pose Running drills. Eventually work to doing 20ish meters of a drill immediately into a 200-400m run.


CONSISTENCY SCALE

AMRAP in 20 minutes of:

Run 200 meters

30 lunges

15-sec. L-sit


INTENSITY SCALE

Give yourself 45 minutes max to accumulate the fastest 5,000m of running you can. Divide work/rest however strategized.


MY STUFF

9 rounds + 100m of the consistency scale


GENERAL FEAR LEVEL: 7

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