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Friday

210108

Workout of the Day

For time:

Run 3,000 meters

Post time to comments.

Scaling:
This is not a full sprint but should still be run at a faster pace than your 5K. Reduce the distance to complete the run in around 15 minutes. Intermediate athletes can perform this run as prescribed.

Beginner Option:
Jog 2,000 meters

Warm-Up With Chris Hinshaw

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Comments on 210108

91 Comments

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Doug Brubacher

February 22nd, 2023 at 2:06 am

Commented on: 210108

CFWUx2
14:32
Big loop around neighborhood.

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Hershel Praeger

October 9th, 2022 at 9:25 pm

Commented on: Warm-Up With Chris Hinshaw

Btw loved the warm up drills 💜❤
Ty & please continue to do the same when's we have an irregular WOD programmed

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Hershel Praeger

October 9th, 2022 at 9:24 pm

Commented on: Warm-Up With Chris Hinshaw

#Weakness exposed
🎯🎯🎯💥💥💥
Subconsciously I was NOT looking forward to Running WOD 
Omg 😲 this are the ones I need the most 😍 😭 [in a machochistic way] 
Completed  approx 1840
Doing best I can with city measurements

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Christopher Parker

September 9th, 2022 at 12:02 pm

Commented on: 210108

15:06

M/39/5’9”/195#

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Matthew Aukstikalnes

August 23rd, 2021 at 12:13 pm

Commented on: 210108

subbed a leisurely 5k row.  22:24.6

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Diego Pongeluppe

May 1st, 2021 at 12:57 am

Commented on: 210108

14:34

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Shawn Hakimi

April 14th, 2021 at 1:58 pm

Commented on: 210108

Hinshaw Warm-up

14:23 Rx'd

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Leonardo Silva

February 10th, 2021 at 12:29 am

Commented on: 210108

14:48

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Manchild Manchild

February 8th, 2021 at 6:22 pm

Commented on: 210108

15:00

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Matthew Aukstikalnes

February 8th, 2021 at 6:20 pm

Commented on: 210108

sub 20 minutes spin bike, alternated seated and standing every minute

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Ricardo Pereira

January 31st, 2021 at 4:59 pm

Commented on: 210108

M/38/175cm/72kg
12'34

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Jeff Chalfant

January 29th, 2021 at 9:35 pm

Commented on: 210108

14:24 at a nice rubberized track.

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Morgan Greene

January 25th, 2021 at 12:58 pm

Commented on: 210108

14:00 in the cold and rain

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Jeffrey Howard

January 14th, 2021 at 11:22 pm

Commented on: 210108

M/25/5'8"/155lb
CrossFit AFK

12:27 - Rx

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Christopher Voght

January 14th, 2021 at 9:59 pm

Commented on: 210108

For time:
Run 3,000 meters
14:40

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Brian W

January 14th, 2021 at 9:01 pm

Commented on: 210108

12:14.88

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Chin-Sheng Chou

January 14th, 2021 at 10:37 am

Commented on: 210108

RX, 16:53
400m splits: 
2:12/2:22/2:18/2:20/2:17/:218/2:05
last 200m: 
0:56

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Giuseppe Petrillo

January 14th, 2021 at 8:28 am

Commented on: 210108

13:00

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Brian Chavis

January 13th, 2021 at 11:24 am

Commented on: 210108

3750m Row: 14:59

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Reilly Costello

January 13th, 2021 at 3:30 am

Commented on: 210108

M/31/6'/190

15:05

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Cor Oz

January 12th, 2021 at 4:29 pm

Commented on: 210108

Goal
13.29

Actual
15.16

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Nicole Duke

January 12th, 2021 at 10:32 am

Commented on: 210108

20’13” elliptical

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Damien Leroux

January 11th, 2021 at 7:23 pm

Commented on: 210108

13'08

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Sam Meixell

January 10th, 2021 at 9:44 pm

Commented on: 210108

Ran 1.5 miles in 15 minutes

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Coastie Nick

January 10th, 2021 at 6:06 pm

Commented on: 210108

13:53

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Fabien Deneuville

January 10th, 2021 at 1:48 pm

Commented on: 210108

16:18 did that run in the city

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Javier Martin

January 10th, 2021 at 11:58 am

Commented on: 210108

17:11
1st km performed in 6:00'
2nd km performed in 5:45'
3rd km performed in 5:26'
Run on treadmill

(edited)

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Dave Thompson

January 10th, 2021 at 3:36 am

Commented on: 210108

11:50, indoor track (200m)

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Lindsay Aspen

January 9th, 2021 at 11:31 pm

Commented on: 210108

15:37 as RX’d

First outdoor run since injuring my foot this summer. Cold out but a nice run with my dogs

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Jeffery Powell

January 9th, 2021 at 7:14 pm

Commented on: 210108

22:43.14

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Fabian Delaflor

January 9th, 2021 at 6:59 pm

Commented on: 210108

3000 meters
14:38

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Katina Thornton

January 9th, 2021 at 6:49 pm

Commented on: 210108

15:25
morning, fasted, no brats or jalapeno sausage, so no excuse, just too slow to break 15 minutes.

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Erik Dresner

January 9th, 2021 at 6:04 pm

Commented on: 210108

12:18

6:36/mile pace. Definitely happy with that.

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Myles Lance

January 9th, 2021 at 5:46 pm

Commented on: 210108

13:46

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Hank McKibban

January 9th, 2021 at 3:31 pm

Commented on: 210108

13:32

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David Williams

January 9th, 2021 at 3:09 pm

Commented on: 210108

M/37/175lb/5’7” 

13:30 = 7:14 pace per mile

casual 5k pace is 9:00 per mile

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Matthew Soltys

January 9th, 2021 at 2:32 pm

Commented on: 210108

18:00

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James Gentile

January 9th, 2021 at 1:57 pm

Commented on: 210108

13:17 as RXd. Cold outside run!

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Daniel Doucette

January 9th, 2021 at 1:30 pm

Commented on: 210108

M46 / 5’9”/ 165lbs

3000m. Treadmill 1.5% inclined

13:02

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Lincoln Kerger

January 9th, 2021 at 1:17 pm

Commented on: 210108

Row 3,000m for time.
11:14.7

Snow on the ground and increasing, coupled with my distaste for running longer than 800m at once on a treadmill, enticed me to choose rowing instead. I'm considering participating in a couple of Erg competitions this winter as well should the opportunity present itself, so that made me want to row all the more.  Long way to go for a competitive time, but they would be fun regardless.

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matthew rhodes

January 9th, 2021 at 12:17 pm

Commented on: 210108

35/M/6’4”/264

18:20

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J. NaOH

January 9th, 2021 at 11:43 am

Commented on: 210108

16:58(c)...and fat.

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Troy Bruun

January 9th, 2021 at 4:06 am

Commented on: 210108

14:06

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Erik Kuhlmann

January 9th, 2021 at 2:38 am

Commented on: 210108

15:59 scaled

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Erica McLean

January 9th, 2021 at 2:29 am

Commented on: 210108

Did a 25 min guided run with Nike run club... it was not 3 k 😄

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Antonio Alves

January 8th, 2021 at 11:22 pm

Commented on: 210108

For time:
Run 3,000 meters

SCORE: 13'27''

A running WOD, what's not to like? 👌
Did two sessions: 5km easy in the morning, 7 km in the evening. WOD done in the middle of the 7 km. 
Felt good to run hard, despite heavy legs and general fatigue from a hectic week. Nice one 👍

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Travis Schwartz

January 8th, 2021 at 10:53 pm

Commented on: 210108

15:37 Rx

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sandy francisco duran perez

January 8th, 2021 at 10:50 pm

Commented on: 210108

Run 3km
Time: 14:41 min

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Stacey Thompkins

January 8th, 2021 at 10:40 pm

Commented on: 210108

M/46/6'2"/185#

Modified to 180 cal assault bike
12:42

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Robbie Ponce

January 8th, 2021 at 10:32 pm

Commented on: 210108

M/26/5’9”/170

Just finished this workout RX’d at 11:43!

(edited)

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Mike Kohler

January 8th, 2021 at 10:17 pm

Commented on: 210108

Assault runner
15 minutes 
2230 meters

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Mike Kohler

January 8th, 2021 at 10:15 pm

Commented on: Warm-Up With Chris Hinshaw

(edited)

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Tom Cuff

January 8th, 2021 at 9:49 pm

Commented on: 210108

17:26. First one back after being sick for a few days. Felt good to move the legs and breathe.

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Parker Grant

January 8th, 2021 at 9:40 pm

Commented on: 210108

15:40
Very happy with that time considering my quads are busted from a week of skiing.

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Kevin Flowers

January 8th, 2021 at 9:12 pm

Commented on: 210108

M/55/6’0”/185

3000 m run for time:

Rx: 12:51

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Js Smith

January 8th, 2021 at 8:29 pm

Commented on: 210108

Still rehabbing knees.  Subbed 3750m row
18:29

Used 4:5 conversion and played with different sprints and recoveries.  First time hitting 40 s/m for any meaningful time period, Wah hoo!! 🥳

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Christopher Buchenholz

January 8th, 2021 at 8:02 pm

Commented on: 210108

M/53/5’9”/168, new to CF
 
For time: (20:45)
Run 3,000 meters

NOTES:

Still have some heel and calf pain from  last run so took  it relatively easy.  Cadence approx. 185

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Daniel Robinson

January 8th, 2021 at 7:56 pm

Commented on: 210108

Run - 19:47 RX
Rest - 5 minutes 
3k Row - 12:39

I was completely displeased with my effort on the run.

(edited)

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Rodrigo Melgar

January 8th, 2021 at 7:55 pm

Commented on: Warm-Up With Chris Hinshaw

Hi folks, awesome warmup, How many reps  per drill?

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Derek Jones

January 8th, 2021 at 7:49 pm

Commented on: 210108

Ran for 15 mins

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Nicole Deaver

January 8th, 2021 at 7:45 pm

Commented on: 210108

15:36

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Charlie Pokorny

January 8th, 2021 at 7:33 pm

Commented on: 210108

15:51
m/52/5'11"/200#

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Kevin Flowers

January 8th, 2021 at 7:16 pm

Commented on: Warm-Up With Chris Hinshaw

This exact set of “warm up” drills has been used by every elementary-, middle-, and high-school track/cross-country coach since at least the early 1970’s. No one knows why, and there’s no evidence it’s any better or worse than any other type of “warm up.” And BTW, it’s “carioca,” not “karaoke” (unless you sing while doing it, I suppose).

(edited)

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Ryan Mak

January 8th, 2021 at 6:50 pm

Commented on: Warm-Up With Chris Hinshaw

Gold in this warm up! And so many legends in the video!!

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Joe Conradi

January 8th, 2021 at 6:19 pm

Commented on: 210108

14:07

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Joe Conradi

January 8th, 2021 at 6:18 pm

Commented on: 210108

14:07

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Chris Meldrum

January 8th, 2021 at 5:46 pm

Commented on: 210108

Subbed Row 3,000 meters. Time – 11:42.1.

Not quite the ‘recovery row’ I was envisioning, but not all out either.  Decided to just try to stay under 2:00 pace.  Was at 1:57 for most of this.  Played around with different rowing techniques every 500m.  Took the 2000-2500 piece deliberately slower, at 2:00, and then tried to push the last 500 (1:51).

47m/5'10"/190

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John Clarke

January 8th, 2021 at 5:03 pm

Commented on: 210108

12:12 (4:04/km)

2020 5k average: 4:04.4/km
2020 last 5k: 4:08.2/km

I'll take it.

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Steve Day

January 8th, 2021 at 4:54 pm

Commented on: 210108

3k run
Treadmill @ 1% incline
12:04

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Chris Broomes

January 8th, 2021 at 4:35 pm

Commented on: 210108

21:09 RX
I’m not a runner by any definition, but there will be improvement. It’s 30 degrees here.

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Bruno Dilda

January 8th, 2021 at 4:24 pm

Commented on: 210108

14:04 RX (Male/33/6'1"/165)
km 1 - 5'02"
km 2 - 4'36"
km 3 - 4"26"
First run since quarantine started back in March (just working out on the living room).
After these 3km walked for a minute and ran another km around 4'30".

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Michael Arko

January 8th, 2021 at 4:14 pm

Commented on: 210108

14:41

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Mike K

January 8th, 2021 at 3:08 pm

Commented on: 210108

Row 14:09

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Kirk Byrd

January 8th, 2021 at 2:59 pm

Commented on: 210108

M/39/5'10"/200
Ran for 15 minutes since I don't have a marked course.  It was what I needed!

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Charles Meyers

January 8th, 2021 at 2:37 pm

Commented on: 210108

2046 meters in 15 min on Air Assault Runner.

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Alex Pettingell

January 8th, 2021 at 1:50 pm

Commented on: 210108

12:59

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Matthew Letarte

January 8th, 2021 at 1:46 pm

Commented on: 210108

2 miles 15:40
First run in a while so not terrible but definitely room to improve

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Randy Crooker

January 8th, 2021 at 1:35 pm

Commented on: 210108

Rx: 13:23

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Sandeep Gadde

January 8th, 2021 at 1:13 pm

Commented on: 210108

15:40

*traffic and bits of Uphill running!

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Aidan Foley

January 8th, 2021 at 1:01 pm

Commented on: Warm-Up With Chris Hinshaw

If you're not smiling by the "toes out walk," you surely will be by the "toes in walk."

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Karina Findlay

January 8th, 2021 at 12:50 pm

Commented on: 210108

5000m
26:46

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Brett Eckles

January 8th, 2021 at 10:51 am

Commented on: 210108

15:37 Rx

Ran all 3K on assault runner. Not sure how that translates to the road but it sure feels harder than running outside

M/28/6’1”/202

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William Laerte

January 8th, 2021 at 10:42 am

Commented on: 210108

22:48

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Lee Howe

January 8th, 2021 at 8:43 am

Commented on: 210108

10:51 Rx - Thanks for making me run!

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Eugenio Gonzalez

January 8th, 2021 at 8:41 am

Commented on: 210108

Didn't do this a Rx, I did it as part of my 744 km challenge for january, Did 2 slow km to warm up, then 3 as fast as I could but conserving energy for the rest of the run and then the rest of the run at a manageable pace.
Did 15:37 for those fast 3. 
Also somehow every single time you post a running workout there's heavy rain were I live. Don't know if that affected performance doe as I'm used to it.

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Bryan Richmond

January 8th, 2021 at 5:34 am

Commented on: Warm-Up With Chris Hinshaw

So good to have an example of a structured warm-up, done by  Chris H. I want to see the rest !

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Christian King

January 8th, 2021 at 5:25 am

Commented on: 210108

Rx 11:43 been running a lot due to lockdown in UK

(edited)

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Chris Sinagoga

January 8th, 2021 at 2:45 am

Commented on: 210108

Champions Club Scaling Notes

RANT
Nothing to rant about

WHAT ABOUT THE MOVEMENT
Run - monosctuctural movement that involves falling, unilateral loading, squat/lunge shapes, and a rigid midline.

MAIN DECISION
Do I want to test or do I want to practice building the house

TECHNIQUE SCALE
6 rounds
Run 500 meters
Rest 30 breaths between

CONSISTENCY SCALE
5 rounds of:
30 squats
:30 hollow hold
Run 400 meters

INTENSITY SCALE
Record the fastest accumulated 3,000 meters you can in a 30-minute window. Run and rest as needed.

MY STUFF
12:04, 3x to the corner and back. Longest I've ran at once since the one 5k I did in 2010.

GENERAL FEAR LEVEL: 6

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Christian Simpson

January 8th, 2021 at 2:05 am

Commented on: 210108

Rx, 15:28... could've pushed it more, but next time how about just not eating two brats and jalapeno salsa beforehand?

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Matthew Letarte

January 8th, 2021 at 1:46 pm

Legendary

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Steve Day

January 8th, 2021 at 5:01 pm

Christian - I had a similar dinner last night before doing my version of Lyla.  I've made better decisions.

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