Hey all! Joe and I are going to participate in the 1st annual Colby 5K and CrossFit Challenge on Saturday, November 10th and I thought I’d pass along the info in case anyone else from CFJ was interested. It would be a great way for us to get involved with the greater Tulsa CF community and all proceeds goes to an amazing cause!
Owasso, Okla., November 10, 2012 – The Owasso and Tulsa community will gather on Saturday, November 10, 2012, at Stone Canyon Elementary in Owasso, Okla., to combine the passions of racers, runners, CrossFit athletes, and families into one event. One of Owasso’s local families, Arami Goldstein – an Owasso firefighter, and Josh Goldstein – a Tulsa Police Department officer, lost their four-year-old son, Colby Michael Goldstein, in a tragic accident last October 2011.
Colby had a genetic neurologic syndrome called Angelman Syndrome. Along with his family, and the CrossFit Owasso community, the 1st Annual Colby 5k and CrossFit Challenge will honor Colby with events for all levels of runners, athletes, and families. In addition to raising awareness to Angelman Syndrome, the Colby 5k and CrossFit Challenge proceeds will be donated to help fund research for Angleman Syndrome and to help local families who have children with the same syndrome to be able to pay for therapy, testing, and related medical bills.
Events include:
– 1-Mile Fun Run
– 5k Race (sanctioned)
– 5k CrossFit Challenge (sanctioned)
– 4-Man Team Fire Truck Pull
Thruster up to 175. Did a set of 185 but I had to take a few seconds between each one so Breck said it didn’t count. I’ll get there. Did 14 rope climbs between rds
Wod = 7:51 I was able to do the burpees unbroken which I was very happy about. C2b not so much.
thrusters: sets of 3 up to 85#
practiced footwork for rope climbs between sets
WOD w/kipping plu = 14:39
Thrusters: sets of 3 up to 175#
Wod as rx’d – 7:59
Paige, awesome display of pullup domination!!
Oops…that was dylan posting not Nicole
3 thrusters
75.95.115.125.135.145.165
wod rx’d and burps touching the pulllup cage
8:37.. did this 3 years ago and was a second faster back then.. Coach Breck i am going the wrong way..regressing!
2 minutes alternating: 3 reps thrusters / 2 rope climbs
did 7 rounds, thrusters up to 175#
WOD: 8:59
burpees touching pu cage
Thrusters:
3 x 65, 85, 95, 105, 115
5 HSPU between sets
WOD as Rx’d:
4:09
Thanks, Dylan. Nice job 5 am!
wod rx’d: 10:59
incredible time, paige
Thrusters
Sets of 3
95-115-135-155-165-175-185
Did 1/2 rope climb between, it’s a start
Wod rxd
7:16
Touched bar overhead on burpees 15-50
Wod rxd= 10:05
I had not even finish my pullups and Paige was done. Nice job Paige!
WOD as Rx’d = 12:50……not a good day for me……I struggle with both movements.
Easy 5km row
Time: 23:15.9
Back Squat
5 @ 135
5 @ 225
5 @ 275
5 @ 275
5 @ 275
5 @ 275
5 @ 275
7 Sets of 15 Back Extensions (done b/w squat sets)
WOD
For time:
50 GHD Sit-ups
50 Burpees
Time: 5:30
Thrusters:
3 x 65, 75, 85, 95, 105, 110, 115
5 Ring Dips between sets
WOD as Rx’d:
11:47
Andy, you are forgetting you are 3 years older and in early 40’s, right?
Thrusters up to 95, 12 full rope climbs
Wod w kipping pull-ups 8:11
One arm dumbbell thrusters, up to 50# dumbbell
w/10 GHD in between
WOD
50 back extensions
50 one arm burpees (NOT all the way to the floor, not even halfway!) – still challenging 🙂
8:04
Thrusters w/ 2 muscle-ups between set:
3 @ 95, 115, 135, 155, 175, 195, 205
WOD as Rx’d:
11:58
Thruster 145
Non false grip muscle up (pr) 4 in a row twice.
7:55 rx’d. No touch bar. Great seeing everyone this morning!
Thruster
3 ea @ 55-65-75-85-95-100
WOD
8:02 – started with CTB and quickly went to reg plu
Good job 9:30!
Thruster up to 77#–was using a 22# bar
Rope climb–getting a little better at these
WOD
8:42- PU using a band
Hey all! Joe and I are going to participate in the 1st annual Colby 5K and CrossFit Challenge on Saturday, November 10th and I thought I’d pass along the info in case anyone else from CFJ was interested. It would be a great way for us to get involved with the greater Tulsa CF community and all proceeds goes to an amazing cause!
Owasso, Okla., November 10, 2012 – The Owasso and Tulsa community will gather on Saturday, November 10, 2012, at Stone Canyon Elementary in Owasso, Okla., to combine the passions of racers, runners, CrossFit athletes, and families into one event. One of Owasso’s local families, Arami Goldstein – an Owasso firefighter, and Josh Goldstein – a Tulsa Police Department officer, lost their four-year-old son, Colby Michael Goldstein, in a tragic accident last October 2011.
Colby had a genetic neurologic syndrome called Angelman Syndrome. Along with his family, and the CrossFit Owasso community, the 1st Annual Colby 5k and CrossFit Challenge will honor Colby with events for all levels of runners, athletes, and families. In addition to raising awareness to Angelman Syndrome, the Colby 5k and CrossFit Challenge proceeds will be donated to help fund research for Angleman Syndrome and to help local families who have children with the same syndrome to be able to pay for therapy, testing, and related medical bills.
Events include:
– 1-Mile Fun Run
– 5k Race (sanctioned)
– 5k CrossFit Challenge (sanctioned)
– 4-Man Team Fire Truck Pull
http://www.colbycures.com/#!home/mainPage
WOD rx’d
7:51
Thruster up to 175. Did a set of 185 but I had to take a few seconds between each one so Breck said it didn’t count. I’ll get there. Did 14 rope climbs between rds
Wod = 7:51 I was able to do the burpees unbroken which I was very happy about. C2b not so much.
Thruster 7×3=65,75,85,95,105,105,105
Muscle up practice
Wod rxd=8:20
6am
Thrusters 55-65-75-80-85-95-105 w/ 1 rope climb in between
Split WOD up to 5rds of:
10 Kipping Pullups
10 Burpees
6:53
5:30pm
4Rds
400m Run
3 Rope Climbs
20 Wall Balls (12# WB, is was either a 12 or a 20#’er)
Forgot to time it…
3 Thrusters (even min) 135,155,165,165(2),165(f),135
10 ring push ups w/ feet on med ball (odd min)
WOD – 8:56
Thrusters x3 up to 100#(pr)
Wod w/kipping pull-ups – 7:30
7 x 3 Thursters and 2 rope climbs
Thrusters up to 175 failed on 3rd
WOD 13:09
Did WOD straight through
Thrusters @ 55#
Attempted rope climbs
WOD
9:34
Broke up 10 & 10 used bands
thrusters
3×95-115-135-165-185-205(2f)-205(2f)
3 L-sit RC
wod
8:30
As rx’d = 12:51 PR
Andy I think I got the “regressing” title locked up.
Fruit Ninja on Xbox kinect is tough after 50 pullups.
Are times and weights really important? Not on this WOD!
Thanks for the rope climb tip Christina. And for reminding me to go to bass pro to buy that orange lure!
Thrusters 3×7 95,135,155,185,205,225(1),225(f)
WOD as Rx’d 6:(35)?
Thrusters 3×7 95,135,155,185,205,225,235
2 Rope Climbs in between sets
WOD as Rx’d = 5:22
Thrusters x3 65, 85, 95, 105, 115, 125. 10-15 bar dips between thruster sets
9:24 WOD rx’d
115#
7:55 (reg pull-ups)
Thrusters 3×7 95,115,135,145,155,155, 155(f)
2 Rope Climbs in between sets
WOD as Rx’d = 6:10