Keepin' it Real, Friday--5K style

[CrossFit San Elijo]

After a week of Short to Middle Time Domains, and relatively high power output, today it's time to touch the low power, extended time domain to keep us honest CrossFitters.


Dynamic Warmup:

Joint Mobility Sequence, Single/Double Under Progressions
Lateral Lunge-Prisoner-Pigeon Complex, Spidermans, True Bootstrappers
Frog Squats, Squats

Ring Dip/Pushup ladder for 5 minutes.


WOD: 5K JogRUN !




Athletes are allotted 45 seconds "safety time", from which to subtract at the end of the run.

[CrossFit San Elijo]

Brett "Ruiz": 22:00
Ron 30:13
Marc: 31:45
Andrea "Ruiz": 24:00
Jeannette: 33:01
Lilia: 30:35
Kevin: 26:45
Michelle: 27:37
Amy: 24:30
Steve: 25:20

[CrossFit San Elijo]

Brett and Andrea, I couldn't resist. Nice run, wrong turn notwithstanding. Look on Google Pedometer to get an idea of your Actual run distance and then use

Actual Time/Actual Distance = Probable 5K time "X"/5K to get an idea of what your 5K would have been, same pace assumption...

[CrossFit San Elijo]

Brett, Chris, Marc, Steve: Good Video Snapshot Collection of Training Oly/Oly assistance work here from Greg Everett...

[Kevin Ramaley]

I can't resist. It's just too easy. I this one of those "Where's Waldo (Brett Ruiz)" pictures?

Erik - correction on the time , Brett Ruiz finished in 12:00 ! Although we ran on the sidewalk, Ruiz was noticed to have leaves and brush on his shirt. Race judges are looking for any hiding places in the neighboring landscaping. They are also awaiting results from the security cameras at 7-11. Someone fitting the description was seen having a cup of coffee and donut inside.

[Kevin Ramaley]

Jon - even though you weren't there, feel free to add any color commentary!

[Jon Wilson]

I was driving down Melrose this morning on my way to work and Brett (walking on the side of the road) asked me for ride. I didn't know what was going on.

[CrossFit San Elijo]

Haaaa Haaaa. Brett, enjoy the "ride" you're about to embark on. Guys, Brett style payback is in spades, I know this to be true. Let's have our fun!

[Chris Bainer]

Great Video Erik - really enjoyed the entire site

Ron - what happened to you ....get lost?

[Kevin Ramaley]

It was only around the block?

[Brett Nakfoor]

Ahem....I deserve everything I get here. I got lost, not once, but twice, then I "forced" Andrea to follow me. Nice guy!!! I got 2 people lost a total of 3 times. At least my time looks good.

As to the reference to Ruiz.....the year was 1980, the place, The Boston Marathon, the incident.....cheating on a long run!

Here's the recap via Wikipedia:

Ruiz appeared to complete the marathon with a record time of 2:31:56.[1] Race officials later determined that she had not run the entire 26.2-mile course but instead had registered for the race and later jumped in from the crowd and sprinted to the finish. There was suspicion from the beginning, as no one had seen her running earlier in the race, she did not appear in videotape footage, and some members of the crowd reported witnessing her run into the race in the last mile.[3] Some female competitors thought it was odd when, asked what she had noticed about Wellesley while running through it, she did not mention the students of Wellesley College, who traditionally loudly cheer the first women runners as they pass the campus. In addition, her time of 2:31:56 was an unusual improvement, more than 25 minutes ahead of her reported time in the New York City Marathon six months earlier. When asked by a reporter why she didn't seem fatigued after the grueling race, she said, "I got up with a lot of energy this morning."[4] Soon, race officials learned that Ruiz had possibly cheated in the New York marathon in order to qualify for the Boston Marathon. Freelance photographer Susan Morrow reported meeting her on the subway during the New York race and accompanying her from the subway to the race. She lost touch with Ruiz after that, but came forward when the news of Ruiz's dubious Boston win broke. According to Morrow, she met Ruiz on the subway and together they walked a distance to the finishing area, where Ruiz identified herself as an injured runner. She was escorted to a first aid station and volunteers marked her down as having completed the marathon, thus qualifying her for the Boston Marathon.
Eventually, race officials decided to strip Ruiz of her Boston Marathon title and named Jacqueline Gareau of Montreal, Canada the women's winner, with a time of 2:34:28.[5] New York Marathon director Fred Lebow had rescinded Ruiz's 1979 finish earlier that week, determining that Ruiz had not completed her first marathon, either.

As a result of the scandal, the Boston Marathon and several other races instituted a number of safeguards against cheating that are still used today. These include extensive video surveillance and the transponder timing RFID system that monitors electronically when runners arrive at various checkpoints on the course.

May I suggest the same surveillance when I run?

Let the smack talk rain down upon me today or in the words of the bard from Julius Caesar, "Cry Havoc and let loose the dogs of war...."

I deserve it!!!

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