Chris B 265 8:18 14
Brad 265 PR 8:04 Rx
Erin 135 7:43 6
Derick 300 9:57 Rx
Andy 315 10:19 Rx
Ben 315 PR 9:15 Rx
Esteban 315 13:36 Rx
Shondra 205 7:57 Rx
Jenny 155 9:53 Rx
Lee 185 7:56 6#
Missy x 6:53 Rx
Mary 145 PR x
Joseph 290 PR 9:15 Rx + weighted vest --> 1st muscle up, 300# 1rm
Michael 460 PR 6:46 Rx
Jeff 295 7:29 Rx
Tara 205 7:30 10' line
Hank 340 PR 6:46 Rx
Peter 225 9:11 14
Alan 165x5 9:38 14
Matt P 345 PR 5:43 Rx --> 365 1rm
Justin 405 5:31 Rx C2B
Chris W 165 8:55 6, burpee box jump --> deadlift 1rm 175
The results from the Boulder Road Runners Summer Track Series are in! Ok, so they’re not officially in and posted on their website, but we were there last night so we can give you the recap.
The West family was out in full force yesterday. Dagny, Aurora, and Li’l Johnny all completed the 100m dash in an amazing display of determination. They gave it their all and ran the entire race without giving up! Way to go West kids! After the kids finished the 100m dash it was time for dad to run the 400m. After a crash session on the start and a general description on how to attack a 400m dash, Johnny “White Lightning” West busted out a 60 second quarter mile!!!! I’m pretty sure I heard a battle cry in there somewhere. He gave it everything he had and put up a time to be proud of. The last to run was Momma Lee West in the 800m. After a brief altercation with the grumpy old man staging the heats, she had to run with the younger girls. Running way out in front of the pack, she was still able to put up an impressive 2:50 half mile. She could have easily shaved another 5-10 seconds off by being in the faster heat, but the grumpy old man wasn’t having any of it. I think the visor she was wearing made him angry.
All in all it was a great time and I’m so happy that the West family came out to participate. It’s good to feel what that “race speed” really is instead of that WOD pace that we so frequently settle into. The next meet is on August 4 and I’d really like to get 2 or 3 Conviction CrossFit 4x400m relay teams together. Men, women, children…it doesn’t matter. For some reason, it doesn’t suck as bad when you’re doing it as a relay team. We’ll be bugging everyone about this as the time gets closer, so get ready for it!
Dr. Hamilton will also be here on THIS Saturday, the 23rd to work on tight areas and alignment issues. If you’ve never had a chiropractic adjustment by this man, you’re missing out. He doesn’t just crack you and then move on to the next person. He takes a lot of time massaging and loosening the muscles around the problem area prior to doing any adjustments so that he can get a really good adjustment instead of just making you pop. It’s kind of a first come, first served free for all kind of setup.
Strength
3-3-3-3
WOD
5 RFT
8 Reverse wall ball
2 Plate carry 25/45
5 Burpee pull up
2 Plate carry 25/45
That was a lot of fun last night! Thanks for the track meet crash course Justin!! Justin left out the fact that he chased down some 17 year old kid on the back stretch and won the 400m with a 52 something time. You should bug him to see the video. It was pretty impressive how much ground he made up in the last 100m.
Everyone should plan to go on Aug 4th and bring the kids. Its a blast!
Punk kid was all trying to run fast and stuff…had to teach him how the old folks roll!
That’s awesome. I love being friends with all of you studs and studmuffins.