September 6, 2004

Monday 040906

Run 5K

Post time to comments.


Enlarge image

Three generations of Velascos have toiled on this bar, and it failed on 1 Sept '04 after 40 years of service. Ed senior honored the warranty given long ago to Ed, Jr. and repaired the bar after Tuesday's fall.

Posted by lauren at September 6, 2004 6:13 PM


Happy Labor Day everyone.

Comment #1 - Posted by: Matt G. at September 6, 2004 4:55 AM


Better then last time. Man was I sore from yesterday's WOD.

Comment #2 - Posted by: Michael P at September 6, 2004 5:54 AM

10k on exercise bike; 23:26
Happy Labor Day holiday !!

Comment #3 - Posted by: Fred at September 6, 2004 6:37 AM

31:13..thats the best I could do today I agree with Michael P.. too much Yesterday
Also my recorded time for yesterday was way too fast.. I could easily add 3 or 4 more minutes to it as I under measured my lunge walks..? the side effects of lactic acidosis

Comment #4 - Posted by: Dave K at September 6, 2004 7:28 AM

about 23:30 or 24:00. did on Saturday because weather was nice. time was my split and got in 5 miles @ 40:00 and had to stop because the dog was done. tried to keep HR down but it kind of felt OK going up and up. split time not far off my PR which is obviously at higher work level

Comment #5 - Posted by: ajq at September 6, 2004 8:07 AM

Only a slow jog (not a noteworthy performance) after my labors yesterday and Satureday. Two miles, 18 minutes. Call it a rest day.

Comment #6 - Posted by: davidjwood at September 6, 2004 8:46 AM

Went to the local high school track and did sprints at 40 yards and 100 yards and did some 400 m's for time.

Comment #7 - Posted by: chad stclair at September 6, 2004 8:55 AM

5k row, 24.31. Congratulations to the Velascos, who will surely set a family pullup record.

Comment #8 - Posted by: adam at September 6, 2004 9:28 AM

Final day of PMS2, sadly.
We opted to do "No-breaks Barbara" - 5 rounds of 20 pullups, 30 pushups, 40 situps, 50 squats.

24:32 with no breaks on any set except for the final pushup set, broken at 23/7.

Played with clubbells and some kb flipping to polish it off.

Despite Kelly (barely!) beating me on this one, I'm very happy with the summit workout performances, and particularly with getting all 5 rounds of 20 pullups today!

Comment #9 - Posted by: Lynne Pitts at September 6, 2004 9:29 AM

Ran in a 10 k plus fun run (6.5 mile) 49 minutes

Comment #10 - Posted by: Jeff Kilpatrick at September 6, 2004 9:50 AM

7:24 2K row PR

Comment #11 - Posted by: Tony B. at September 6, 2004 9:52 AM

Last day :( of PMS2 in beautiful New Hampshire:

Barbara with no rest breaks, feet anchored, most squats were hams to calves - 24:23

I couldn't match Lynne's amazing pullup performance of 5 rounds of 20 - I could only manage 2 rounds of 20 pullups before breaking. I don't have Lynne's pullup or pushup endurance. Only got the first round of 30 pushups before the breaks started.

Videotaped Lynne playing with the clubbells and the kb. She's doing some pretty cool stuff with those clubbells - I tried some of the moves and it's going to take me a while to develop that kind of grip strength. Very impressive.

I'm going to miss having a great workout partner who kicks my butt!

Comment #12 - Posted by: Kelly Moore at September 6, 2004 9:57 AM

Is a hell of a difference from the last time I ran(43:00)

My time = 31:00

Happy one to everyone!

Comment #13 - Posted by: Cesar. at September 6, 2004 10:01 AM


Just shy of 4 mi pushing double jogging stroller w/44# worth of kids. Of course, I didn't do yesterday's WOD, so it evens out. I'll punish myself later.

Comment #14 - Posted by: Eric 2 at September 6, 2004 10:14 AM

I needed a set of pull-ups,barbell c&j,blocking sled or something to break this up. 25:05

Comment #15 - Posted by: RUTMAN at September 6, 2004 10:16 AM

18:40.7 C2 24.5s 248.6w

Comment #16 - Posted by: steve h at September 6, 2004 11:05 AM

47 minutes for a little more than 3 miles. I hate running. However I couldn't even have done this distance two months ago before crossfit and I haven't run at all since starting even in the WOD (I cheated). Pleased with myself for doing this and looking forward to some O-lifts and gymnastics again!

Comment #17 - Posted by: Beth at September 6, 2004 11:07 AM

Ran it on an indoor track with a dubious posted length of 7 laps to the mile. So I did 21 laps in 28:00. Also, I added knees to elbows to my warmup which I think will serve me well.

Comment #18 - Posted by: Mark G. at September 6, 2004 11:08 AM

About half an hour (no stopwatch). This was at 11 am on a very hot day after staying up until 2 in the morning drinking whiskey at a heavy metal show, and it still felt much better than the last time I ran 5k. Thank you crossfit!

Comment #19 - Posted by: Sam L at September 6, 2004 12:11 PM

Hey Lynne and Kelly, What is PMS2?

Comment #20 - Posted by: Andy P. at September 6, 2004 12:35 PM

23:30 on the track, one or two minutes faster than last time with glutes and hams still sore from yesterday.

Comment #21 - Posted by: stephen at September 6, 2004 12:44 PM

20:13 PR since starting Crossfit in April. Have shaved 2 1/2 min off my time since then. This is amazing, especially since I have ONLY done Crossfit workouts off the site NO additional running or cardio!

Comment #22 - Posted by: Andy P at September 6, 2004 2:10 PM

Ran 22:17 mile 1=7:46, mile 2=7:19, mile 3=7:12.

Finished with 5 rounds of 25 sit-ups (unanchored), 10 KB swings (1,1.5, and 2 poods), and 10 shrugs.

Comment #23 - Posted by: Thompson at September 6, 2004 2:29 PM

I ran cross country in high school, which was only two years ago,and my best 5K time was at least 20 minutes, and I averaged 5 miles a day. today I ran the 5K in 17:45. That is just nuts!

Comment #24 - Posted by: Reed at September 6, 2004 2:35 PM

Did a 8.5 mile hike in the Adirondack Mountains instead - about 3 hours

Still sore from yesterday as well...walking lunges were killer!

*It is easier to get into a thing than to get out of it*

Comment #25 - Posted by: Murph at September 6, 2004 2:36 PM

Hey Andy P,
PMS2 is the "Pitts-Moore Summit, #2." Kelly came out to visit me in Jun, and is such a glutton for punishment she came back for the long weekend. We had a blast both trips. And we'll rondezvous in CO in November.

Comment #26 - Posted by: Lynne Pitts at September 6, 2004 2:37 PM

Did Mt. Nittany run, approx. 5K+, 1000' elevation gain.
Should have pushed harder. Had mojo left over at the top. Cool air made the difference.

Comment #27 - Posted by: MikeY at September 6, 2004 3:00 PM


Didn't have real good legs today. Ran 2.75 miles, then finished with a pair of 200m up-hill sprints and stretching.

Comment #28 - Posted by: Eric H. at September 6, 2004 3:48 PM

C2 5K

27sec off PR from 6/30/04 and haven't rowed this slow since 5/5/04. No excuses, poor execution today... a step (or two) back as I try to approach the goal of an 18min 5K.

Comment #29 - Posted by: jdg at September 6, 2004 4:47 PM

I had a Highland Games on Saturday...breaking an old record, I did the 3 circuits of Clean and Jerks (with 165 to make me work a little harder) looped with 400s yesterday and went for a nice one hour plus hike for the 5K. My royal phatazz doesn't yet do 5k...

Comment #30 - Posted by: Danny John at September 6, 2004 4:59 PM

Me and Chris did 3 miles on the bike trail. Time = 29:11

I am glad the WOD did not require going to the gym because of the holiday today.

Comment #31 - Posted by: John and Chris at September 6, 2004 5:55 PM

ED, invite me to break in that new pipe brother.

Comment #32 - Posted by: TJ at September 6, 2004 6:29 PM

Slow and steady wins the ra... oh wait, no it doesn't. Sigh.

Comment #33 - Posted by: Ambient at September 6, 2004 7:15 PM

32:30. pathetic. i eased into it htough, and did the last 2.6 in 24, including a 700m steady climb, which isn't too too bad.

Comment #34 - Posted by: joe at September 6, 2004 7:40 PM


Comment #35 - Posted by: Jeff W at September 6, 2004 8:40 PM

54:11. Walked it mostly (nasty shin splints). But I wasn't certain that I could do it at all, so I count this a victory. Next time will be better.

Comment #36 - Posted by: Paul at September 6, 2004 8:44 PM

Ran in an 8 mile race in Tucson, Arizona over some great hills and incredible scenery-- Arizona rocks!

56.50 time

Comment #37 - Posted by: sean at September 6, 2004 8:48 PM

2.9 mile loop

Comment #38 - Posted by: Shelly at September 6, 2004 9:29 PM


Getting faster!

Comment #39 - Posted by: fish at September 7, 2004 12:06 AM

Looks like a lot of you are runners. Yuck. LOL!

This was my 4th day of crossfit (started on the handstand push-ups/pull-ups day). At 5'9" and 220 pounds, I am far from a distance runner, but the wife and I still managed to do 3.2 miles in 37 minutes. It was a nice easy stroll. Hamstrings, glutes, and lower back were still sore as heck from yesterday. As a matter of fact, as I type this on Tuesday, my glutes are still quite sore.

I am getting into corrections work, so I am on crossfit to get in shape and to combine it with my judo and ju-jitsu classes. So far so good!

Comment #40 - Posted by: Rick at September 7, 2004 5:07 AM

25mins approx (1 minute improvement!)

The second time I've done this, I had a moment where I simultaeously remembered why I skip these and why I should do them. Interestingly I was dying on the last 800m, almost grinding to a halt in fact, I screamed to myself at 400m to go that all this fatigue was an illusion and ran the fastest lap of the entire run. It's amazing what I can push myself to do when I turn my mind off.

Comment #41 - Posted by: Graham at September 7, 2004 5:15 AM

33:28. My legs hurt from start to finish. Absent a previous decision to do the WOD, whatever it was, there is no way in God's green earth I would voluntarily subject myself to that. But I know it's good for me. Heat index well over 100.

Comment #42 - Posted by: barry cooper at September 7, 2004 6:05 AM

still sore as hell from Sunday's WOD. I mis-calced the distance and ran 2.7 miles in 27:06. Considering I don't run, EVER, I feel pretty good about it.
AJQ I'll get that video from you on Wed.

Comment #43 - Posted by: eric at September 7, 2004 7:50 AM


Son of a b$#%@, this really works!

The last distance over 100ft I ran was my last AF PT test; 1 1/2 in a very modest time, 16 years ago!. I wouldn't have dreamed of finishing 5K until lately and frankly, I didn't think I'd make it at all till about half way thru. I admit to walking the last incline but hey, for me this was a great time.

Comment #44 - Posted by: tony young at September 7, 2004 7:51 AM

23:45 ran it last night after doing sunday's in the morning, so still felt it.

Comment #45 - Posted by: Dick at September 7, 2004 9:10 AM

A day behind in the WOD.

Longest continuous run in at least 10 years. I agree with Tony Young, it really does work. Thanks Crossfit.

~33 min.

Comment #46 - Posted by: Alex at September 7, 2004 10:36 AM

5000m c2 19:43
wish i could run it at that pace.
added some deadlifts and db presses afterward.

Comment #47 - Posted by: JC at September 7, 2004 3:35 PM

1.78 miles in 20 min, 2 miles in 25 min, had to go to work

Comment #48 - Posted by: Jim C at September 7, 2004 4:15 PM

5k C2 in 22:30.


Comment #49 - Posted by: Dan S. at September 7, 2004 4:27 PM

5K in 24:51 at 4450 feet elev.
Could have been faster with better diet today.
Good run ajq...

Comment #50 - Posted by: Wall @ RE3 at September 7, 2004 7:06 PM


Slower than last time, but given I'm in my 1st week back after more than 3 weeks off, I'm pretty happy with it.

My knee can't take these long runs... think I need to either get it fixed, or find an alternative.

Comment #51 - Posted by: Pat at September 7, 2004 9:35 PM

Hey Pat,
Have you tried rowing? It's a standard crossfit sub and a lot easier on the knees as there is no lateral movement and no shock to absorb. One can find good rowers (Concept 2) on Craigslist or EBAY.


Comment #52 - Posted by: Dan S. at September 7, 2004 10:53 PM

Hey Dan,
I haven't tried rowing for the longer WOD's, but I would love to. I have a rower here at home, Johnson Air Rower of some kind (left behind by last resident), but it has no computer, so I've no idea how far I'm rowing.

As for the C2, it's nothing but a dream over here in Oz. They cost about AUD$2,500 over here and they're not much better 2nd hand.

Comment #53 - Posted by: Pat at September 8, 2004 1:37 AM


Comment #54 - Posted by: Gunny W at September 8, 2004 7:03 AM

20 min. bike ride (hard)

Comment #55 - Posted by: Onur at September 8, 2004 8:52 AM

22:30...still didnt beat my PR of 21:49, but i am also battling a head cold...i cant wait to smash it when i feel better. My goal will be sub 20

Comment #56 - Posted by: charlie reid at September 8, 2004 3:06 PM

Posting this late. 5K in 22:24

Comment #57 - Posted by: Jonathan at September 8, 2004 3:16 PM

You could always just row for as long as you think it would take to run the prescribed distance. Just a thought as my runs and rows are at least similar in time. If anything, I'm a faster runner than rower and I imagine most are.


Comment #58 - Posted by: Dan S. at September 9, 2004 4:44 AM

I feel I have missed a little not doing a long went for an 8 mile trail run steady grinding uphill about 1500 vertical to 8000 feet yesterday. total time including short break at the top 1hr26min
Crossfit works well, I am sore, but I recovered better,much better, than I would have a few months ago, and today I am ready to go at it again.

Comment #59 - Posted by: Jim Howe at September 9, 2004 12:01 PM
Post a comment

Remember personal info?