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Jim Colby 04-03-2011 05:09 PM

Re: Over 50 Crossfitters Sign In
Nice PR Claw! Over your weight is excellent!

[B][U]April 3[/U][/B]
Ran 8.42 miles 1:18.23, HR in low 130s
Kind of hilly. Felt good.

Tim Randall 04-03-2011 07:34 PM

Re: Over 50 Crossfitters Sign In
Jim Colby,

0500 came early this morning but Praise God, we got the Only 2nd dry day in 33 days and the starting gun temp was 40 calm wind! I finished right on my planned pace (for my first 1/2 marathon attempt) [B]2:10:15 sec--9:56m/m[/B] pace
My HR stayed at 158 average (climbed briefly to 175'sh on the hills but I was able to recover quickly on the flats and make some up on the downhills (I was so thankful for changing to a mid sole/Pose style running and the "Karhu"-race ride flats worked great! My calves held up great (only soreness is in the hamstrings and hip flexors (so as I understand it) I must have been running fairly good form (for a newbie) I kept well hydrated with with Electrolytes and water with some "caffeinated GU" I finished about midstream out of 1885 finishers and only 6 men at 58 or older bettered my time (some of those that were "real" runners are amazing!!

John B! good work on the #2 WOD! I don't know how I finished up the week in the standings (as I can't even get on the site)---must be swamped again

Back to the Box tomorrow to get limbered up for this weeks Open WOD!!!

Jim Colby 04-03-2011 08:16 PM

Re: Over 50 Crossfitters Sign In
Congratulations Tim! That is a commendable performance. !3.1 miles is no cakewalk! I can only imagine, since I've never run that far. You're really coming along with your results in general. 312 on games WOD #2 would place you well in the 55-59 age group.

Tim Randall 04-03-2011 09:48 PM

Re: Over 50 Crossfitters Sign In
Jim Colby,

Thanks, (I have plenty of room above me to shoot for and I am looking forward to the challenge!!

My wife just reminded me that I am certifiably "Nuts" :thanx: When I told her I was going to get up and go to the box at 0630 tomorrow (to get loosened up) so to be ready for #3 WOD on WED!!! and as well informed her that I am going to start riding the 25mile RT on the Bike starting next week (in prep for my first road ride (double Century) in July from Seattle/Portland:evilsmile Heck the one thing going for us over 55 we get the "senior discount" served right up when we walk in to the greasy spoon with either compression tights on or padded Bike tights! :D

You would have no trouble with the 1/2 (looking at your amazing training discipline!)

Wishing everyone great success (no matter what their goals are)

Jim Colby 04-03-2011 10:13 PM

Re: Over 50 Crossfitters Sign In
Well Tim, I will find out on May 15th! Half marathon here in Motown NJ. Really busy at work and with my volunteer work at the Y. Hard to find time to train properly. We'll see how it goes. The real season starts after May 15th, so I better get serious soon.

Tim Randall 04-04-2011 12:34 PM

Re: Over 50 Crossfitters Sign In
Jim C,

To quote my CF trainer--"you will do fine" as our CF training is "not sport specific" but will surprise any athlete that has previously trained "sport specific" The weekly WOD's do an awesome job of getting us prepared (the only variable that I discovered is the many "un-resolved" injuries that I didn't properly Rehabilitate? IE: my pinned together ankle that is 'temporarily' limiting my range of forward motion. (I would love to spend a little time with a "Pose" coach and get some instruction on getting more efficient. My right ITB is really tight and after about 8 miles I could feel it affecting my gait. Went to the Box this morning (still sore) but not "hurt". Did a good 1/2 hour of Mwod and jump rope/rowing.---then did our alternate WOD:

5rds for time
Time: 11:42

I feel really good, and look forward to posting a score on WED for the Open #3

Bill Hoogsteden 04-04-2011 05:20 PM

Re: Over 50 Crossfitters Sign In
Claw - Congrats on the PR!! Also, KICK@$$ on Open WOD #2!! Coffee in the mornings before a WOD has always worked for me!

Jim C - Real Firebreather stuff on the Open WOD #2!! Good WU that paid off well in the WOD!

Agreed Tim on wanting to try the WOD again after seeing everyones' rounds! (We should be doing that at the end of the month!)

Pat - Love your overhead presses! Impressive!!

Deb - Yeah. I look at it like a point of honor. You're not doing the athlete you're judging a favor if you cut them slack. It'll show up later.

John B - Great stuff on Open WOD #2!! AND with step ups! I'm not sure they're any easier!

Tim - Congrats on the half marathon!! They are brutal!! Sounds Like CF helped real well!

WOD set up
10 air squats
A LOT of stretching [I]especially the groin!![/I]

150 ft Sled Pull (135#),
Sandbag Carry 150 ft (50#),
10 Burpees (Yay! Burpees!),
Sandbag Carry 150 ft,
Sled Pull 150 ft,
10 Burpees (Yay! Burpees!)

12:30 & change!

[I][B]WHAT A BLAST!!![/B] It was rainy & nasty & windy!! During the last half of the 3rd round, I was so disoriented, I didn't know whether to grab the sandbag or pull the sled! :confused: As my instructor said, " When in doubt, do Burpees!! (Yay! Burpees!)"
We had so much fun with the WOD & a couple of "the Girls" had their 1st Rx'ds!! Cool!:cool:[/I]

Jim Cordes 04-04-2011 05:29 PM

Re: Over 50 Crossfitters Sign In
Some epic numbers on WOD #2, congratulations Colby, Burch, and Tim! I'm definitely sucking hind you-know-what on this one.

Thanks also for the kind words everybody!

Rock on WOD #3!

The Claw

John Burch 04-04-2011 05:39 PM

Re: Over 50 Crossfitters Sign In
Your a Bad man Claw to throw that much overhead, good job
DL 6@95
1@225 1@315 1@365 1@395 F@405

5x10 good mornings

WOD 5 rounds
run 200m apx
max squats @225
1st 3 reps
rounds 2 thru 5/5@225

1:00 rest between rounds


Tim Randall 04-04-2011 06:39 PM

Re: Over 50 Crossfitters Sign In
John B,

That DL weight is awesome!!! I am believing for 350 and your Load is certainly inspiring!!
You all are what makes CF what it is (just Stinkin FUN STUFF with GREAT FOLKS!

William, You got me laughing with you on the "confusion" (sounds like my normal state of mind)!!! This weather around here makes me glad I live on a hill (we have only had 2 days of "partial sun" in the last 45! The grass is the back yard is so deep I am going to put in a CL ad for a goat!!

Couple things are really starting to **** me off! What is up with the way they make frickin blue jeans now a days? so I went from size 38 to size 32 loose and the distance between the crotch and the top of the belt loops only has the darn things half way up over your A#%!!! Can't hardly get the darn things over the Quads/Hams-- and they want $30-$100 for britches that are half worn out and don't fit!!---(sorry for ranting):ranting2::ranting2:

Back to the Games, I still love the format and so much look forward to Tomorrow and the announcement of WOD #3!!

(Taking a Rest day tomorrow)--for real this time so to truly be fresh on Wednesday Morning!--Good Luck to everyone!!

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