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WOD 9.20.09

1 Mile Run

Post time to comments.
compare to 3.18.09

Accessory Work
Choose your weakest Fight Gone Bad movement and do some focus training on it. Here are some options:
Technique Phase: Practice the movement in a fatigue free environment.  Make every rep perfect.
Consistency Phase: See if you can do 15-25 reps while maintaining consistent technique. If form breaks down, take a break.
Intensity Phase: Perform 3-5 one minute pressure tests for max reps. Either rest as needed between attempts or set a rest interval.

Jenna goes overhead

Good luck to Jess Fox who is running the Queens Half Marathon today!

Reader Comments (24)

I've never been so happy to see a 1 mile run. My torn up hands thank ye.

I thought we were gonna do cleans or something with the bar.
September 20, 2009 | Unregistered CommenterShawnS
I have the flu, so I did "Angie's baby brother" at home:

50 pushups75 situps100 squats

14:00 flat

September 20, 2009 | Unregistered CommenterPeter
i just posted this on yesterdays blog but am re-posting here cause i have a question:

do you think pull ups on the rings are harder or easier than on the bar? i think they are easier but that the cycle time is much longer but gerrit insists they are harder.

anyway we did angie yesterday also but with pull ups on the rings

nicole 32:30gerrit 25:31
September 20, 2009 | Unregistered Commenternicole
Re: Ring pull-ups


You could both be right... Rings are harder to work from due to the zero friction environment. They want to move, whereas a bar stays fixed.

What could make PUs on the rings FEEL easier is the more natural position that your shoulder is allowed to pull from. This is due to the neutral hand grip (palms facing each other) most people take, which works it's way up to your shoulder (resulting in more of a shoulder extension than shoulder adduction, the big 'ol lats are happier to pull along extension). The movement at the elbow changes a bit also, but is not as big of a factor.

Next time you're at SBK try a few ring PUs with your palms facing AWAY from you (like you'd be on a bar), and try a few INSIDE the pull up station (facing the power racks), where your hands can face each other.

Let me know what you find.

September 20, 2009 | Unregistered CommenterChris Fox
Chris is the half marathon done already?

Really happy about today. I woke up with torn up hands and was sore all over. Yet I was able to pretty easily run a sub 7 minute mile.


There was only 1 other time in my life where I ran a sub 7 mile and that day was such an anomaly I feel like the clock ran slow.

Anyhow, at 30 years old, CFSBK has me in the best shape of my life, put that in your pamphlet.
September 20, 2009 | Unregistered CommenterShawns
7:58 mile, in spite of missing the turn on to Carroll.

Kipping practice beforehand, Push/Press, Sumo Dead Lift High Pull, and more kipping practice afterwards
September 20, 2009 | Unregistered CommenterJoe

Not a PR, but not crappy either. Should have pushed harder. Used my late night of carousing as an excuse, which was bad. It was over very quickly, I really could have pushed much harder. 6:30 still seems like a reasonable goal.
September 20, 2009 | Unregistered CommenterSameer Parekh
7:12. Should have pushed harder; I just didn't have a clear idea of how far Bond Street was. From there on, it was pretty bearable. Good being out in the open yesterday.

Later did some FGB practice with Ryan, Bjorn, David McG and Paul. Thanks for all the help guys.
September 20, 2009 | Unregistered CommenterSamir Chopra
I really want to do this time-trial some day soon...but obviously not after today's Half Marathon.

I finished in 2:04:30 which is a PR for me by about 7 minutes! (9:30 avg. mile pace)

Here's the kicker, I didn't even "train" (via running) for this race. I probably ran about 2 times per week, if I was lucky, never longer than 5 miles. So what do I give this credit to you ask??? A georgous early fall day helped, but I think it has to do with my training at SBK! Also, I'm sure the week of paleo (no booze) has helped as well. Full disclosure though, I had some pre-race pasta last night, a piece of toast with my eggs pre-race, and chowed down on half a bagel post-race!

Thanks for the support SBK! I'm super satisfied with that race. Now on to enjoy the rest of this gorgeous day!
September 20, 2009 | Unregistered CommenterJess
Jess, congratulations on the half! Very good timing. Enjoy the rest of the day, treat yourself!
September 20, 2009 | Unregistered CommenterSamir Chopra
Congrats Jess! Really impressive!

It is a truth universally acknowledged that nothing good ever comes from drinking tequila. 7:42...very disappointed as I should have done much better. Looking forward to doing this again under better circumstances.
September 20, 2009 | Unregistered CommenterSteph W
6:20, pretty happy with this as it's my first time doing mile for time. could have gone a bit harder at the beginning.
September 20, 2009 | Unregistered Commenterpaul
Good work jess! I am fairly certain you need to carb load before running the marathon. The only issue is high-volume training and carb loading during your training. That's the thing that should be avoided.

September 20, 2009 | Unregistered CommenterSameer Parekh
6:31. I haven't run 1 mile straight bananas for time since high school. It's an odd distance for me (I typically train at 5k-10k). But happy to be under 7.

Tamar and I will be in the sticks of VA next weekend so GOOD LUCK to all the FGB-ers.
September 20, 2009 | Unregistered CommenterMatt R.
WOD2k row - 6:59. PR by a lot. last time i did a 2k, in june, was 7:40.went out too hard on first 500m, second and third 500m where quite slow, room for improvement.

acc wkfoam roll.
September 20, 2009 | Unregistered Commenter.DMG
mile run: 8:16

I wasted some time at a stop light - there was actually traffic through the entire light! Gah. Oh well. I did better pacing myself this time and remembered something of the gleefulness of running when I was ~8yrs old. Hopefully I can access more of that and get faster.

Didn't do any accessory work - got food and then helped out with crossfit kids and the after party, which is pretty much a workout on it's own.
September 20, 2009 | Unregistered CommenterLaurel
Positions for team 10Jenna Claire Rowerjacinto wall ballBrian Scott SumoShaun Mcgee boxShamel pressI HOPE EVERYONE IS HAPPY WITH THIER SPOT.WE'LL GET TOGETHERON SAT. EARLYTHANKS JACINTO
September 20, 2009 | Unregistered Commenterjacinto

Once upon a time it was under 7 (but I do mean *once*). Not unhappy, but not fully satisfied, either.
September 20, 2009 | Unregistered CommenterTam
Calling FGB Belated team... Do we have an official team yet and who are the members? Let's get on this bad boy.

McG - Kick ass 2kJess - Congrats on the half marathon.
September 20, 2009 | Unregistered CommenterDavid Mak
Gimpy Angie (Gangie):50 pull-ups50 push-ups100 situps25 pistols23:41
September 20, 2009 | Unregistered CommenterBethany
I couldn't make it down to the gym for today's run, however I ran a few full court basketball games down at my local park. It felt good to drain some 3's and throw some elbows.
September 20, 2009 | Unregistered CommenterAnthony
Dharma had a great time today at Crossfit Kids!

Love all the mile times in the 6's, way to go everyone! I'd like to make this up, maybe tomorrow. I'm a tortoise, likely somewhere around an 8m/m. Anyone down?

Steph W- Not true about tequila. Jess and myself are proof. Our marriage is built on an early foundation involving plenty of tequila.
September 20, 2009 | Unregistered CommenterChris Fox
1 Mile Run: 6:47

Fun time at CF Kids! Great to see everyone and be back in action.

September 21, 2009 | Unregistered CommenterAnne W.
Did this in Prospect Park on 9/22.1st mile: 6:37 but there is downhill assistance between the mile markets between 1 and 2. Maybe add 20 seconds.Walked a quarter mile, then:2nd mile: 6:40ish. This section is much flatter, however the course is only marked for a 5K; I started at 2.25 mark and finished after the 5k mark. Splits were pretty consistent at 1:40.Would like to run this on a true course with a group of others to push me. I think I can get this much closer to 6.
September 23, 2009 | Unregistered CommenterTushar

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