Testing Your Run
Now that so many of you are proud residents of PR City after our 5-week cycle focusing on hip explosiveness, I hope you can see that a little focus and consistent work can absolutely lead to concrete gains in your performance.
We’re doing it again starting today, only this time we’re going to be putting some intention into our speed and endurance. Specifically, we’re going to test and re-test our 1 mile Run. Running isn’t something CrossFitters usually are known to love, but it’s a vital and highly functional skill. According to some, it’s actually the thing that humans do best in the animal kingdom.
In order to make you faster and more resistant to injury, we’re going to be doing a lot of work in this cycle taking your new-found appreciation for core engagement and translating it to your running form. To that end, there’s going to be a fair amount of work with running drills coming your way. This will be a 7-week cycle, and I assure you that you’ll be faster when we’re finished than you are tomorrow.
Yes, our 400m course is hilly… but it is the best and safest place to run in this neighborhood. 4 laps and you’re done – now you have a mark to improve upon in the next few months.
Monday, 7/29/13
Skill/Strength: Running Drills
AMRAP 12
(from garage door to end of the parking lot)
– Left Leg Single-leg pull drill out
– Right Leg Single-leg pull drill back
– Gunsight drill out and back
– 1 Turkish Get-Up each side
WOD: Run 1 Mile
P.S.: There’s a lot of videos online about running drills. Here are a few you can see, and I’ll be posting more throughout the cycle:
P.P.S.: If you really want to get us coaches going on this, ask us about Ghita’s running form in the main blog picture above. What’s the worst thing that you see going on in her form?
the smiling?
Ugh the following 7 weeks are going to suck.
This cycle ends just before the Big Bad Wolf race.
I smell a conspiracy.
I thought it was perfect timing! I might actually achieve my goals of completing the race and not dying 🙂
What? Huh?
*are going to be an awesome opportunity for personal growth.
(fix’d)
WOD: 13:10
Yep that sucked. Hills suck. Cramping calves suck. Must embrace the suck.
The thing that didn’t suck was the awesome cheers from 6:30, thanks you guys it meant a lot!
You’re a rockstar! =)
Only because I surround myself with rockstars, thanks!
I have to agree with Katie 🙂
WOD: 8:43
As a runner/triathlete, I am very excited for the next 7 week cycle. This was my first TT in a while on the mile, and I sure did surprise myself. It will be exciting to (hopefully) see progress in the coming weeks. Per usual, the 6:30 class was rocking it, way to go guys!!
WOD: 8:46 (I am pretty sure this is a PR, and a definite improvement over my mile time in the competition a few weeks ago!)
Great job 6:30! I should come and hang out with you all more often 🙂
Please do come and hang out again!
🙂
I have been waiting all of my life for this exact WOD to get programmed. It feels like my birthday.
And then there’s my attitude:
http://www.youtube.com/watch?v=KAp9sFVdERQ
WoD: 6:26. This was surprising to me. I was shooting for under 8. Big thanks to Tom and Josh for pushing me!
Fuzzy says conspiracy, I say JUST GET ON THE DAMN TEAM!!!
http://rcm.nu/12BGGZ7
KP–you are such a pusher!
WOD: 9:09
Slower than molasses on a brisk winter morning.
that does sound delicious, however
Damn amos!
I tested it on my own this afternoon in the sunshine: 7:36.
Tom, Josh, and Amos’ times show what a help it can be to have a pacing group to work with. Find people who are going to push your pace and try to stay with them. Yes, eventually we all have to run our own races but sometimes it helps to have someone to chase. I probably could have been faster if I had some better idea of pacing.
Of course, that also means I’ll be making sure that we run enough in the next seven weeks that we’ll each develop a better sense of our own individual pacing. 😉
Welp, the good news is that it won’t be hard to beat today’s time in 7 weeks. And it won’t be as hot.
10:36
I was hoping for sub-10, but damn the time flies when you’re having fun.
As much as I suck ballz at running, I was really happy to see this on the agenda. I could use a little forced help….
Well I’m obviously happy about this new cycle.
WOD: 6:22
…. PR
Wod: 9:01 (biggest accomplishment was not walking through the entire thing)
Post wod: 3×10 pull-ups with red band
I’ve wanted a sub 9 minute mile for a while…
8:28 today, PR (since HS XC)
I hate running, but I have this feeling this programming is going to be really good for me.
and I still smell a conspiracy, KP.
Nice Job 7PM!
KP rules!!!
This workout was so much fun I did it twice. 🙂 with a leisurely 5k in between.
First mile: 6:39. Second mile: 6:56. Ankle is still wonky but hopefully can beat my time by a bit in 7ish weeks!