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August 17, 2013 – Competition

Workout of the Day
A.
Every 12 minutes for 36 minutes (3 sets) of:
Run 1 Mile (1600 Meters) as quickly as possible.

Perform this on a regulation track if possible. Each set should be a max effort. I don’t want to see that you can pace, I want to see that you can bust your ass, and then repeat the effort. There will be drop-off…I want to see (and want you to see) what that drop-off looks like. I also want to see you PR your timed mile…at least once. :)

Please don’t make me say that you’ll be dead to me if you don’t complete this. I would like to believe that saying it once underscored my desire for you to accept uncomfortable training sessions, to embrace training in a way that might be unfamiliar and highlight weaknesses. Our community has come to love the barbell – which is awesome – but we cannot forget that to succeed in this sport you must have a huge aerobic base and exorbitant mental fortitude. Get to the track, take some friends with you, and get after it.

  • K_NorCal

    Wasn’t going to be able to do this on Saturday, so I did a moonlit track run….not the best times, but I finished it! Fun times on a Friday night!!
    7:50
    9:00
    8:39

  • Jason Hatch

    A.6:12, 6:20, 6:36. I am sure I can run faster but I did this wod less than 2 hours after today’s wod because we are going to a competition tomorrow and will not have time to train.
    Night runs are never fun, thank god I have a great training partner.

  • Kristin Holte

    Did this before breakfast because of work…not optimal, but I finished:)

    5:50
    5:59
    6:03

  • Stefan Håkansson Aleborn

    (Crossfit Kalmar) 5:51-6:01-6:04. I´m having trouble to increase speed once i started my race. I´m not as tired as i should be afterwards. I have to begin whit a higher speed i guess :) .

  • http://www.northernspirit.se/blogs/patricia-strenius/ Patricia Strenius

    7:19-7:35-7:45. No track run. Had some uphill and downhill running.

  • Mange

    6:50 PR
    6:53
    6:57

    I’m a very, very bad runner… Not happy with the results

  • Ted Gunhamn

    5:40, 6:00, 6:00
    Didnt go as well as I hoped, had problems keeping a high speed during first 400 m and didnt quite have the energy to accelerate.

    • Kyle McDermid (Canada East)

      I’d be very happy with that! Great job.

  • Espen Hellesøy

    6:15 PR, 6:51, 7:05.

    Good workout! I think a lot of us really needed this. Definitely a weakness. Keep ‘em coming! :D

  • Karl

    7:01 – 7:18 – 7:23

    Pukey

  • Scott Abston

    6:56
    7:27
    7:33
    No track so I ran at my box which includes a pretty good hill you have to run up and down twice per mile, that said I am an awful runner so it was good for me.

    Thx

    PS CJ you are dead to me.

  • Preben Nordanger

    6:34, 7:15, 7:19. Have never ran 1600 m for time before.

    “Running sucks” ;-)

  • Frank Nguyen

    I did this about 2 months ago and it was just as rough… hard to PR without partners though. Thank goodness for my long legs! Thanks, CJ.
    6:01
    7:04
    7:11

  • Richard Madrid

    Every 12mins for 3 sets: 1mile run

    6:33
    6:55
    7:44

    1mile PR is 6:20 so no PR today.

  • Emil Christensen

    5:51, 6:06, 6:15

  • patskinner

    5:42, 5:55 + Did a partner chipper with my brother since he was in town.

    On the runs felt fine aerobically, legs felt a bit heavy and couldn’t turnover quick for a better finish.

  • Kyle McDermid (Canada East)

    5:53, 5:53, 6:12… brutal but awesome! The beta alanine seems to be working well, zero burn, it was all mental and aerobic.

  • Chris Jeffers

    A. 8:05,8:23,9:05
    Clearly a huge weakness, however, the loop I ran in my neighborhood ended with a brutal uphill run. Like someone else said, breathing wasn’t too bad til the hill. My legs and hips just felt so tight and heavy.

  • http://www.unbroken.no/ Christer Idland

    5:49, 6:20, 6:22

    Happy with the pushing. We were 8 guys doing it together today so nowhere to hide!

  • Andreas Lindberg

    A: 5:50-6:00-6:10

    No track available, but it was flat an pretty accurate diatance.

  • Ketil Kjele

    5:37, 5:40, 5:56 – short of time, 4:20 break between sets. No track, a bit undulating

    Nice WO!

  • Andres Castro

    0:00 – 7:16 PR
    12:00 – 19:34 = 7:34
    24:00 – 31:55 = 7:55

    My last 1 mile PR was 8:34

  • Samuel David

    6:08 6:42 6:55

    Havent ran a mile on a regulation track since college. This was measured exactly via satellite. Sub 6 is there.

  • Alexandria Anderson

    No track. 8:20, 8:28, 9:36. Very slow for me, but 31 weeks pregnant.

  • Connor Duddy

    5:41 6:21 6:38
    Can’t remember the last time I tested my mile so I’m going to write 5:41 up as a PR. Need to work on maintaining. Not happy with the huge drop off but surprisingly enjoyed this one!

  • Alan Eberstein

    6:10, 6:27, 7:00

  • Kevin Cherrick

    6.28
    7.40
    8.55

    I’ll spare u the commentary

    • Kevin Cherrick

      Regulation track

  • http://www.crossfitgymproject.be/ Thijs Moonen

    A.
    6:23
    6:20
    6:30

    All mental and aerobic like Kyle said. Going to be really sore in my calves tomorrow. This is my second track workout in my life and first time tracking time.

  • Aryel Giroux Portelance

    A. 6:36/6:53/7:31
    No track

  • Jamie Crabb

    A.
    5:30
    5:41
    5:56

    No track

  • Drew Jackson (CW)

    (6″1 210lb 23)
    1-5:56 puked
    2-6:29
    3-7:01

  • Quinn Boyer

    feels good to finally be back. missed two straight weeks of consistent training for new job training and living in a hotel. have some serious work to make up.

    1. 6:30
    2. 6:56
    3. 7:24.
    goal was to run 3 sub 7′s but that last round was rough.

  • Margaret Smith

    6:05, 6:42, 6:59

  • Kyle Boyer

    6:10, 7:10, 7:44. Real mental struggle today and I feel like I lost the battle. Positive is I can only go up from here:)

  • Kyle Flanders

    On a regulation track
    6:09
    7:04
    7:24
    Kicked my butt!

  • robert sax

    a) 5:20 5:24 5:30

    • robert sax

      no track but our run is 800m with a slight incline at the 400m point of the loop and a slight decline at the 600m point

  • Joshua Smith

    6:09
    6:37
    6:41

  • Tyler Goerlitz

    8:34
    10:30
    11:22

  • Noah

    On a real track…
    6:24, 7:30, 7:30. I’m just happy Apollo and Ryan didn’t lap me!

    • Cj Martin

      Every day you’re shuffling. Good work buddy.

  • Apollo

    5:55
    6:04
    6:10

    No pr and I swear I didn’t pace but I’m happy with the level I was able to maintain went to a standard track.

    • Cj Martin

      Solid splits Apollo…next time under 6 for all of them.

      • Apollo

        Thanks and ya I got that next go round!

  • Mark Buskas (NW)

    I realize I am now dead to you CJ, and trust me, I would have much rather run! Did 200 calories on the airdyne every 12 min.

    8:54
    9:24
    10:24

  • Dan Johnson

    6:36,6:48,6:53. Previous 1 mile pr was 6:56

    Goal today was to keep all of these miles under 7 minutes. Kept my stopwatch with me so I knew what markers I had to be at to do it.

    • Dan Johnson

      Regulation track

    • Cj Martin

      Atta boy! Nice work Dan!

      • Dan Johnson

        Thanks CJ!!

  • tony j

    Done on a track 6:14, 6:45, 6:50

  • tony j

    Done on track 6:14, 6:45, 6:50

  • Ricky Rossal (Guatemala)

    6:15 / 6:52 / 6:39

  • Cheryl Creasey (NW)

    Stoneway Tribe @ track:
    Cheryl 7:29/7:33/7:59
    Morgan 5:45/5:57/6:27
    Scott 6:33/6:23/6:47
    Elijah 6:10/6:29/6:57
    Ryan 7:19/7:29/7:45

    • Cj Martin

      Love this! Always more fun with friends.

  • Henry

    Had the crossfit team-championship of switzerland today.
    3 guys, 1 girl. we all follow the blog. and won!
    good times

    • Lukas Esslinger

      yess bro :) congrats!

    • Elissa

      Congrats! :)

    • Cj Martin

      Nice work Henry!

  • Tobin

    5:58-6:09-6:14 Previous PR was around 6:30

  • Tristan

    6:25. 7:21. 7:35 on the road

  • Jonathan Mexico

    6:43, 7:15, 7:43.

    • Jonathan Mexico

      Also I’m going to play the altitude card. 2300m or 7545ft. So pretty much no air. Also I suck at running so i’m going to look for reasons

  • Karen McCadam

    7:47, 8:30, 8:56
    A bunch of us went down to the track. My first mile was pretty all out, wanted to be faster on the 2nd and 3rd, but I fell off. It was fun now that it’s over!