For time:
Run 1 mile
Post time to comments.
Compare to 211030.
Scaling:
Most athletes can complete today’s workout as prescribed. Experienced athletes should push the pace and try to hit a new personal record. Newer athletes may need to jog or walk, but still should aim to complete the full distance.
Intermediate option:
Same as Rx’d
Beginner option:
Same as Rx’d
Resources:
From the Archives: Running Technique
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Featured photo:
Taken by Ruby Wolff during Open Workout 24.1 at CrossFit Narellan in Smeaton Grange, Australia.
Comments on 240306
127 Comments
@YHS indoor track
7:41
8:32
Up and down my street.
M/33/5'7"/216lbs
1.0Mile - 10 Skylaps (8:00)
Quite proud of this one. Normally just do workouts and move on. This one was special. Blessed.
11:52 on the treadmill
7:08 RX
M/40/5’9”/190#
11:42 on the treadmill
10:38 20240425
9:12
8:33 afraid of the dogs.
5:57
Today: 7:31
10/30/21: 6:40
4/19/20: 6:50
I did this WOD on Thursda, March 6vat night in 10:51 minutes.
10:00
8:01 on the air runner (matched my PR)
Did it after my Metcon (2k row, 5 burpees at the top of the minute, 14:40)
9:03
Rx’d: 6:45
211030: 6:46
200419: 7:14
8:10
M /42yo
Treadmill
M/42/250#/5’9”
7:56
7:07 at work. Long time since I’ve done a mile for time, worked me.
9:39 for 100cal bike
6:42 *in hiking boots* started out at ~4:30 pace then slowed
211030: 6:34
GWU: Running WU w/Henshaw
8:34 on a treadmill
M/32/5'11"/167
RX 5:46
Fastest mile in 8 years.
Uphill with the wind, downhill against the wind.
Real feel 32F. The ground is wet, but it's not raining, thankfully.
6:50 on treadmill with slopes between 0 and 3.5%
6.23
Male 40 Rx
8:18
7:31 Rx
7:31 Rx. New PR! Previously was 8:43
Nice improvement!
7:31 RX
7:31 RX. New PR! Previous 1 mile run was ~8:43
6:46 rx. New PR! Averaged 50sec/200m
old time: 7:27.
7:41 !! Haven’t ran in forever , treadmill, have me a good push at the end cause I was able to track it so easily- downside - getting up to 7.5-8 mph took a bit of time but prob made up for it in the end
f/31/121
Rowing in lieu of running-2000 meters-11mins
7:31 RX. New PR! Last mile run ~8:42
7:28
m/30s/228lbs
Son(16)
Same route
7:38
8:37
19M/174.75lbs/5’10
M/54 yo/5'9"/151 lbs
Rowed 1 mile (C2 rower, damper 10)
6:45
average watts 176
M/42/165 7:42.
Jumping back into the WODs after a decade away and not doing much else regularly either
10:20. Could have gone faster. Was afraid I'd burn out.
on the Trueform,
7:44
10 K Ruck 40#
In Wooded Terrian
at each half lap
20 Push Ups
20 Ruck Curls
60 Flutter Kicks
1:47 Mins
59 M 177
Way to put in some work!
Yesterday 8:31 with a tweaked hamstring. Fastest split in a 3 mile run.
Current PR is 6:21 on 2/3/24 as part of a 3 mile race.
Need to come back to this on a track after my hamstring is better.
m/42/170lbs
M/34/5'11/185
1 mile (200m back & forth x 4) 8m48
Sloppy dirt road
7:43
Well, that was a goat rope.
20:19 ran (mostly)/walked over alternately cleared, snowy and icy dirt roads and trails, while Ginger and Scout competed to see who could foil my efforts by wrapping leashes around my legs, pooping, and generally being nuisances. At least it was outside on a beautiful mountain morning, and I didn’t slip or trip. More than a mile, less than 1.5.
Alternating SP and Bench Press
5-5-5-5-5-5
35# DBs-125-35s-130-35s-125#
61/5’8”/153
Well done Jim---that would have been fun to watch:)
I've taken my two dogs out a couple of times together, all while thinking, why am I doing this??
Way to still get work in! I can't remember how cumbersome it can be to take just one dog on a run let alone 2, and definitely not in the snow/ice. It sounds very frustrating.
I’m always a little jealous
6:53 m
Another blazing time. Nice.
Great work!
8:15
Wow, age is a killer: once upon a time, this was <7.
Here here. 7:20 used to be my regular pace for a 3 miler. Now I’d kill for a 7:20 pace for an 800 or even 400!
6:22
Nice job!
Rx 5:55
PR on my Affiliates Running Course!!!
*Rested then hit;
10 minute EMOTM of:
5 Wall-Walks, Open Standard
Completed, but tough!
Speedy! Are you competing in the open this year?
Yep, I’m in for the Open this year. My Wife beat me on 24.1 so we are off to a good start :)
Great work Derek and congrats on the PR!
That’s awesome! Keep killing it!
M/49/6'2"/185#
Raining here so sub'd with 120 cal assault bike
7:55
M- 52 / 5'7 / 210
Intermediate athlete
9:51
11' 36"
weighted vest 6 kg 13'23 lb
7:22 Compared to 7:38
Felt good to run knee and feet still not 💯 but close.
Post run DLx5 135-185-205-235-255-285-305
Nice improvement, and that’s great you are on the mend!
Good job on the DLs afterwards!
That’s a lot of work. Good job going into the rest day.
8min
For time:
Run 1 mile
12:00
7:02 - gew
42y/o M, 8:25
7'19"
5:59 (PR)
previous 6:10 on 8/8/22
M/34/175
2023 Quarterfinalist
Great job on the PR!
Awesome job and congrats on the PR!
7:48
M/35/260#/6’3”
m/50/5'11/230#
Subbed 1609m Row (Totally forgot about run/row conversion)
6:42.7
120cal Schwinn Air Dyne
5:08
Not an equivalent time domain for me compared to 1 mile run but it still worked me good. Running wasn’t happening this morning and didn’t feel like adding another 2km row to the list today. Did a bunch of weighted box step-ups (20# plate carrier, 24”) as part of warmup/cool down, and a few rounds of GHD sit-ups, ring pull-ups, and weighted walking lunges (30# KB overhead, 20yds) to do a little extra.
Way to put in some work!
7:28
On a beautiful spring day at Devesa
8.34 had to slow the pace due to back injury
Sub
1600m row
7:33
6:00
Nice job John.
Thanks. And I just google mapped it and ran one driveway too far. Need to remember its the driveway before the basketball hoop.
Very well done!
8:06
3 rounds
10 goblet lunges
10 medball sit ups
15 year old boy, 5 mins 11 secs
That is really fast at any age, great job!
That’s moving!
Well done!
Pace 6:13 /km
M/50-54 👨🏻🦳
7:42 <-1,61 km
(running track, speed 12.4 km/h)
6:02
Well done!
Dang. Sweet!
1 mile: 10 minutes 49 seconds
Globo wod: If you are using a conventional treadmill use a slight incline. Subs are 2000m row or 100/120 calories assault or echo bike.