March 27, 2005

Sunday 050327

Run 10 K

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Gary Yetter's CrossFit Laos.

Posted by lauren at March 27, 2005 8:22 PM

I guess today we are going to be paying for our sins!

Comment #1 - Posted by: GK at March 26, 2005 9:36 PM

I think we can quite literally say that "the only easy day was yesterday".

Comment #2 - Posted by: Rob M. at March 26, 2005 9:53 PM

Just wanted to offer up a note of thanks (holidays always make me reflective) to Coach, Lauren and the CF staff and CF all rock! I believe I've been around for just over a year now, and the inclusion of CF into my program has benefitted me greatly in many ways. Thank you for everything y'all do...seriously. You are all amazing.

And nice call (on the WOD) Ross G.

Comment #3 - Posted by: Matt G. at March 27, 2005 3:01 AM


my best time ever

Comment #4 - Posted by: DavidE at March 27, 2005 3:16 AM

I was going well at 6k (on 42 min pace) when my knee suddenly packed in. I decided to walk (hobble), very painfully, but was determined to finish (and in under an hour).

58:48 in the end.

Can't even walk anymore now! Hope tomorrow is arms only!

Comment #5 - Posted by: Steve (UK) at March 27, 2005 4:08 AM

I will subbing the Concept II for this one. I tweaked my hamstring yesterday and it is very tender.

Comment #6 - Posted by: Neal at March 27, 2005 4:35 AM

36:28.24 on a fairly flat road course. Good morning to run and dry.

Comment #7 - Posted by: Matt G. at March 27, 2005 4:53 AM

last time was 56:13

This time 53:25 new PR.

Comment #8 - Posted by: Michael P at March 27, 2005 5:04 AM

Decided to do a fartlek with this one. Not too much contrast; 5:00 pace for the sprints, 7:00 for the rests. Total time was 40:00.

Nice time Matt G.

Happy Easter to all!

Comment #9 - Posted by: JSP at March 27, 2005 5:29 AM

I'll run the Cooper River Bridge Run with my family next Sat in Charleston,SC,,, along with about 40,000 others
Ditto on the Speed Merchant Like time Matt G... or should that be Gee Matt!!!

Comment #10 - Posted by: dave k at March 27, 2005 5:42 AM

swam 45 minutes of butterfly drills. Trying to work through yesterday's NYC session (by the way, who "warms up" with Tabata squats?).

Comment #11 - Posted by: rosceaux at March 27, 2005 6:47 AM

Thanks for the compliments guys...I'd consider trading some of the speed for another 15lbs. of muscle and improved numbers in the squat, DL and bench press though. Any takers?

Ah, if only it were that easy.

Comment #12 - Posted by: Matt G. at March 27, 2005 6:48 AM

I did 5k. 26:25. I am improving in about 10 second increments on running. I guess it's better than regressing.

Comment #13 - Posted by: Brandt Stickley at March 27, 2005 6:48 AM

Not enough time to do the 10K before work. Did 85# Grace instead: 4:14. My hat's off to Nicole, Annie, Eva and Chemgirl - you kicked my butt!

5x6 10# TSC pullups with top and bottom pauses
5x8 65# OH squats
5x10 double 15# cb swipes

Chest and shoulders screaming from all those bench presses...

Comment #14 - Posted by: kelly moore at March 27, 2005 6:53 AM

Matt G., I'd give you some if I had any. Afraid I'm even worse off than you are as far as muscle.

Comment #15 - Posted by: JSP at March 27, 2005 7:04 AM

starting crossfit program today. what a day to start, seeing how I am not a long distance kind of guy AND it is thunderstorming here (off and on). Well, we'll see how it goes.

Comment #16 - Posted by: mg at March 27, 2005 7:19 AM

First off, Happy Easter all. 5 miles, 48 min, had to use a treadmill because I'm at work and have Easter dinner when I get out. No way I'll do anything useful after dinner. Man I hate treadmills.

Comment #17 - Posted by: jeremy at March 27, 2005 7:39 AM

happy easter to everyone doing cf..Enjoy the holidays..

Comment #18 - Posted by: dennyy at March 27, 2005 9:19 AM

Got the run out of the way early this morning, 58:30 sec on the treadmill @ work(had to play some mind games to get through the middle 20 mins.). I've been following CF for a couple weeks now(doing as close to Rx as I can). I'm just glad that run is behind me, now that its done i'm feeling pumped!
-Kevin (CAN)

Comment #19 - Posted by: Kevin at March 27, 2005 9:24 AM

47:00.35 exactly for cross country 10km with 9kg ruck.

Big welcome to my girlfriend Rachel who joined me for both an olympic lift day yesterday (her first ever) and the wod today (yet another first). She did very well and look out for her posts!

Happy Easter!!

Comment #20 - Posted by: karl at March 27, 2005 9:27 AM

Ran 5 miles yesterday in about 40:20, so decided to do Angie today... 19:22 (PR)

Happy Easter all!

Comment #21 - Posted by: Erik at March 27, 2005 9:32 AM

Just joined crossfit after seeing my fella Karl enjoy his training so much. He's really got me into it, but having to take things slow as I'm on the recovery from having glandular fever!
Still, went with him on the run today - did about 3.5 miles....pleased with it and feeling good!

Comment #22 - Posted by: rachel at March 27, 2005 9:37 AM

My 3rd run this year, my first run over 3 miles since the army in the early 90's. I was amazed to get in under an hour. Cold and foggy today. Amazing how doing one day's WOD makes you forget the pain and suffering you were feeling from the previous one. This morning my shoulder was achy from benching on Friday, but after this run all I can feel are my legs. Looking forward to tomorrow.

Comment #23 - Posted by: Dave at March 27, 2005 9:53 AM

today i have been sober 1 year,this run was fitting since i set a new pr at 58:20,just wanted to say thanks to crossfit for allowing me to be a part of this thanks to all and keep up the good work

Comment #24 - Posted by: robertb at March 27, 2005 10:30 AM

Double congrats to you Robert B. Nice work, keep it up.

Comment #25 - Posted by: Matt G. at March 27, 2005 10:39 AM

52:58. Slightly slower than last time. I went out at too slow of a pace and adjusted just a bit too late to better my time. I know I can do better than this!

Comment #26 - Posted by: Norma at March 27, 2005 10:51 AM

Ran 10K on Treadmill.

Great time Matt G!! I think almost everyone would like to improve their BP, Squat and DL. Just human nature. Of course, I would like to improve my speed, C&J, powerlifts, push ups, pull ups and HSPUs. (If I could do them :-)

Comment #27 - Posted by: Andy W. at March 27, 2005 10:58 AM

53:25, this one hurt...everyone of the runs hurt!

Comment #28 - Posted by: Larry L. at March 27, 2005 11:02 AM

50:10, first 10k I've had a stopwatch with me

Comment #29 - Posted by: Sam L at March 27, 2005 11:33 AM

ran for about 40 min on the beach--no idea how many miles.

Comment #30 - Posted by: kls at March 27, 2005 11:45 AM

Skate Ski 18+K with 840 feet elevation gain for time of 1:19.17
9 minutes slower than last time I did it but conditions were soft (i.e SLOW) and I had a headwind so I'm pretty happy with this number. Used my new Polar S625X heart rate/speed and distance monitor and it calculated an average heart rate of 169!

Comment #31 - Posted by: LisaR at March 27, 2005 12:16 PM

52:10 on the treadmill. Just started the crossfit program and I am suprised at how good of a workout the warm up is!!! I am supplementing crossfit with a variety of other activities. Two workouts a day...

Comment #32 - Posted by: Steve at March 27, 2005 12:55 PM

Rowed 10K

Time: 42:30

Beat my last record by one minute. I will just keep chipping away at it. Want to get into the thirty's

Comment #33 - Posted by: Wild Bill at March 27, 2005 1:14 PM

Was able to make it through 5k on the Concept II before the hamstring started really feeling aggravated. Been icing on and off since. Time was a pedestrian 22:11.

Comment #34 - Posted by: Neal at March 27, 2005 1:17 PM

First Crossfit Post - 10K hill run


Comment #35 - Posted by: David B at March 27, 2005 1:21 PM

Skipped the 10k today. With the nice weather finally arriving will be getting lots of cycling in which will more than make up for the running. Instead, did this.
Crossfit warm-up x2, with 20 pull-ups

Bodyweight bench, 260 x 10

Push press, 3-3-2-2-2-1-1-1-1-1-1
up to 215, which added 20lbs to my personal best, plus much more volume.

Then did "jonesworthy", 24:53, a PB by 1:20

Then did farmers walk with 2 100lb dumbells, 1 min, unbroken


Comment #36 - Posted by: steven stackpole at March 27, 2005 1:29 PM

Off to Whistler/Blackcomb for a week of snow and beer based heaven. Take care everybody. I look forward to seeing some crazy scores when I return.


Comment #37 - Posted by: Dan S. at March 27, 2005 1:36 PM


As pitiful as that time is, I'm pleased. This is the first time I've ever made a full 10K, and my first run when I started CrossFit was 5K in about 55 minutes. So this is definite improvement, and now I know I can do it.

Comment #38 - Posted by: Paul S at March 27, 2005 3:13 PM

1:20 minutes. My goal was to only be twice Matt's time, but I missed by a good ten minutes. C'est la vie.

Comment #39 - Posted by: barry cooper at March 27, 2005 3:22 PM


Comment #40 - Posted by: BGlass at March 27, 2005 3:28 PM

Skied both yesterday and today. Legs are "done". Finished by performing "shovel thrusters" to get the super wet & heavy snow off the back deck. (Squat deep, scoop snow, fling all the way overhead and over the fence...)

Comment #41 - Posted by: Steve S at March 27, 2005 3:39 PM

17 miles yesterday: 1:56 - PR for this distance

Comment #42 - Posted by: Jr_johnson at March 27, 2005 3:54 PM

A big thumbs up Robert B!
I didn't have the time to figure out an outdoor 10K course plus it's finally a sunny beatiful day here in downtown Chicago I did a 'smell the roses' 1hour run at a relaxed quick pace right along the Lake Michigan beaches... enjoying the scenery...(we don't get to do that much in Crossfit!).

Comment #43 - Posted by: timM at March 27, 2005 3:55 PM

Instead of a 10k, I jumped rope for 30 minutes. If I run much more than a mile or my knee starts griping.

Great time, Matt G.!!

Comment #44 - Posted by: brian_g at March 27, 2005 4:58 PM

55:00. I ran for 55 minutes but I have no idea what the distance was. Usually I am pretty slow, so it was probably pretty close to 10k.

Comment #45 - Posted by: eagleeye at March 27, 2005 5:53 PM

Hard Run but it was a nice day out.
10k @ 62min + 20mile bike

Comment #46 - Posted by: Rod at March 27, 2005 6:04 PM

did a 5k/a little too much partying last night, i believe a 10k would have introduced me to pukie
as the 5k was bad enough.

dan santini

Comment #47 - Posted by: dan s at March 27, 2005 6:45 PM

Slow, but this was the first time I have felt good running in a long time. In all honesty, I didn't think I would be able to run a full 10K. I thought it would be painful, but I felt good.

Oh, way to go Matt G. great time!

Comment #48 - Posted by: David H. at March 27, 2005 6:53 PM

did a 5K at dusk w/ ~20mph wind. didnt time it, but judging by my music, i think it was a little under 24min. got a little candy burp/puke there at the end, too. time to get back in the Zone...this holiday weekend has shown me that not being in the Zone sucks.

Comment #49 - Posted by: ediddy at March 27, 2005 7:10 PM

Just finished! 10K on Seattle's Burke-Gilman trail... out to an 8:14 pace...not too bad for a post-Easter feast dash.

Comment #50 - Posted by: Jeftyg at March 27, 2005 7:11 PM

12k Trail run - 1:01:54


Comment #51 - Posted by: T Sprague at March 27, 2005 8:52 PM

Did a 5k

PR by 7 min!

Comment #52 - Posted by: Steven N at March 27, 2005 9:34 PM

Did my occasional long slow distance day.

Did stairs, 12 sets of 36 stories each (approx 440 feet elevation gain) in mountain/ice boots.

Double steps the entire way.
HR 160-175
Ave time ~9minutes set.
Rested only on the elevator ride down.

Comment #53 - Posted by: Chris Mason at March 27, 2005 9:34 PM

working today.. so no run
snatch and ohs practice. snatch to 125# done as power, full squat and hang.
did suitcase DL's with 150# x 15 3 sets too

Comment #54 - Posted by: Jim Howe at March 27, 2005 9:48 PM

Used today to scout the 4km course for an upcoming fun run.

1st lap 4km in 19:00
2nd lap 4km in 22:00

Also did about 6km of trail running around Sydney Harbour yesterday, now off to Jiu Jitsu

Comment #55 - Posted by: Don Stevenson at March 27, 2005 10:09 PM

59.46 on treadmill
I've been doing crossfit for about 3 weeks now, if the 10K had been in the fist week I probably wouldn't have done it, first time I've done a 10K, just happy to finish under an hour, and not collapse after.

Comment #56 - Posted by: Paul MacManus at March 27, 2005 11:29 PM

Lincon Park Run-From Home ,two stairs, no beach- Dist> unk. Time: 59:57.87

Comment #57 - Posted by: Durham M. IAFF at March 28, 2005 11:18 AM


Comment #58 - Posted by: T.Rain at March 28, 2005 1:07 PM

45:33 on a treadmill.

Did this Monday instead of that day's WOD.

Comment #59 - Posted by: Carl R at March 28, 2005 2:22 PM

I am no where near ready for a 10 K but did increase to 2.5 miles today. I should be ready for a 5 K next week. I had not run in years up to starting crossfit a few week back. 2.5 took me 30 mins, Not very fast but at 230 lbs distance is not my strength.

Comment #60 - Posted by: GK at March 28, 2005 5:55 PM


Comment #61 - Posted by: Durham M, IAFF at March 28, 2005 6:03 PM

10K 50:45
Ran inside on a treadmill W/ T.rain

Comment #62 - Posted by: PFEIFER at March 28, 2005 9:00 PM

49:09. PR by 2:30!

Did this on Saturday as a training run for my upcoming marathon. Got a number and everything. Fun!

Comment #63 - Posted by: Chris Q. at March 29, 2005 12:21 AM

"ran" the worst 10k i've ever had last night.
about 63 min, 10 min worse than last time.
felt really awful from 5k on - too few calories throughout the day.

Comment #64 - Posted by: JC at March 29, 2005 8:08 AM

49:00 Had to stop several times for cramps and a side stitch. Still ran it faster than my last 10K by about 5 minutes.

Comment #65 - Posted by: Scott Kustes at March 29, 2005 10:28 AM

ok.....let me say, yes i know, this is S.A.D.
Situation Abnormally Deficient

6.1 miles = 10k in 75 minutes.
goal = 4 miles in 27 minutes.

long way to go.

Comment #66 - Posted by: Isaac at March 29, 2005 10:50 AM

49 minutes on the treadmill with incline set at 1.0

Comment #67 - Posted by: Tim Jing at March 29, 2005 12:01 PM

No workout

7 miles

Comment #68 - Posted by: J & S at March 29, 2005 1:51 PM

42:16 over a very hilly x-country course, and in the pouring rain. I was glad to finish thie WOD!

Comment #69 - Posted by: Dave_mac at March 30, 2005 12:23 PM

C2 10K
TOTAL TIME=40:36 (worst time by 0:26!)
Previous and best time=39:15

Chest congestion continues today (1.5 weeks) and clearly diminished performance although ave HR was in normal range (161b/m). Seeing the M.D. tomorrow...

Comment #70 - Posted by: jdg at March 30, 2005 4:44 PM


Comment #71 - Posted by: MarkB at March 31, 2005 2:46 PM

Ran a 5K

Comment #72 - Posted by: Tom Schneitter at April 1, 2005 8:18 PM
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