Triathlon Heats/Rules/Maps

Below are the heats for Saturday’s Sunflower Festival Triathlon.

***There could be changes that need to be made to the heats, if any changes are made we will email the athlete prior to any changes***

Heat 1 – 7:30am

1 Lesley Wagoner – Team

2 Jacob Hess – Team

3 Lisa McCarty/ LeAnna Soehner -Team/Indv

4 Logan Wark – Indv

5 Pete Younger – Indv

6 Lucy Archuletta – Indv

7 Kate Bruner – Indv

8 Kami Booi – Indv

Heat 2 – 7:45am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Ethan Schwarz – Team

2 Tina Harris – Team

3 Tina Harris – Indv

4 Lauden Barrett – Team

5 Annie Morris – Team

6 Daniel Morris – Team

7 Patricia Goode – Team

8 Patricia Goode – Indv

Heat 3 – 8:00am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Kysha Totten – Indv

2 Jael Myers – Indv

3 Kallan Rothchild – Indv

4 Kenadie Rothchild – Indv

5 Ronda Faber – Indv

6 Jack Faber – Indv

7 Dan Kuhlman – Indv

8 Kara Kuhlman – Indv

Heat 4 – 8:15am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Rishonna Durham – Indv

2 Greg Bellamy – Indv

3 Pete Heydt – Indv

4 Abby Athen – Indv

5 Bridget Tillitson – Indv

6 Jeff Klippert – Indv

7 Kendall Wehkamp – Indv

8 Tucker Wark – Indv

Heat 5 – 8:30am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 Dale Dixon – Indv

2 Justin Barrett – Indv

3 Kraig Siruta – Indv

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5 Chris Douglass – Indv

6 Ernesto Serrano – Indv

7 Fred Britt – Indv

8 Brooks Wederski – Indv

Heat 6 – 8:45am (This could be pushed back if the 1st heat takes longer than 15 minutes)

1 James Wright – Indv

2 Emilea Finley – Indv

3 Mark Faber – Indv

4 Luke Winge – Indv

5 Neil McKersie – Indv

6 Grady Bonsall – Indv

7 Monty Stapp – Indv

8 Shane Ohlrogge – Indv

RULES

1st Heat will start at 7:30 am, if you are in Heat 1, please be signed in by 7:15.  All additional heats will start every 15 minutes or after all 8 lanes are cleared.  If a heat takes longer than 15 minutes the next heat will start after the next full minute after the 8 lanes are cleared.

You may start in the pool touching the wall or dive in, whichever you prefer.

The swim is 300 meters – down and back 6 times.

The bike portion is 6 miles, helmets are NOT required for the biking portion of the triathlon, but recommended.

INDIVIDUAL TRANSITIONS

From Pool to Biking – After the swim you will get out and move to the area designated Transition 1 to prepare for the bike ride.  Only athletes allowed in the transition area.  No outside help during the race, so make sure everything you need is in the transition area prior to the race.

Bike to Run – After the bike ride the rider is required to park their own bike in the area designated Transition 2 before heading out on the run.  Again, athletes only and no outside help is allowed in the transition zone.

TEAM TRANSITIONS

After the swimming athlete completes the swim they will tag the biking athlete’s hand.  This can be done by the swimmer getting out of the pool, running to the biking athlete, tagging them, or the biking athlete can be at the edge of the pool and tag the swimmer after they complete the swim and running back to their bike that will be in the Transition 1 area.

The biking athlete must come in to the Transition 2 area and come to a complete stop before tagging the running athlete.

BIKE AND RUNNING ROUTES

Please look over the bike and running routes prior to the race.  The bike route is different this year.  The running route is the same as it was last year.  The City will set up cones at some intersections to help with rider safety.  There will also be volunteers controlling traffic during the bike ride at certain locations to make sure riders are safe during the bike ride.

The Bike and Running Maps are attached to this sheet, if you have any questions about the routes please contact Monty Stapp – monty@crossfitcolby.com or 785-443-4133.

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August Member of the Month

Congratulations to our August Member of the Month, Camille Giersch!  

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I had heard about CrossFit long before I tried it…some crazy workout routine for only the most fit people, almost as If “they” belonged to a cult. It was only after I started working with Amanda (Mandy) McGreer, did I get “up close and personal” with someone who actually did it and talked about it.

Anyone who knows me, understands that I can be a negative person. Don’t laugh, but I’m working on that, and CrossFit has helped. One example of my negativity had to do with my weight and my body. The one thing that I love most about Mandy is that she tells it like it is. She told me to stop complaining and being unhappy, and start working out with her…I declined the first few invitations until I got fed up with my whining and decided to give it a try, and “drink the Koolaid.”

I’ll never forget my first workout. Monty was the trainer that day. Thank God! He was so patient and kind, and complimentary. He told me that I was “strong”, and that “I could do it!” I also remember doing wallballs, rowing, and power cleans. It was the hardest workout of my life, and boy was I sore. I continued working out, not only because of Mandy’s encouragement, but because I got the help I needed to find some success.

When people say that they can’t do CrossFit, I tell them my story. I am a 55-year-old, overweight, woman with bad knees. If I can do it, anyone can. People need to understand that there is no shame in scaling to meet fitness levels. When I first started I couldn’t jump rope, couldn’t row, couldn’t lift the barbell. Now, even though I scale, I can put some weight on the barbell, jump rope, and even run on occasion.

My favorite part of CrossFit is the people I workout with, particularly Lesley, who joins me at the 5 a.m. class. I like any workout where the goal is to move as fast as possible, and with a variety of moves with rest in between. My least favorite workouts involve the rig, or squats with the barbell.

I would highly recommend giving CrossFit a try!

Tell us about yourself:

I am a teacher at Colby Middle School. I teach Social Studies, Language Arts and help in the library. I am married to Chris, and we will be celebrating our 32nd wedding anniversary this summer.  We have three children.  Allison, who is a teacher and will be starting a new job in Goodland (where they live) as a Kindergarten teacher.  She is married to Erik is a police officer.  They have one child, Madison, who is three and will begin preschool in the fall.  Our son Adam, works at Citizens Medical Center as a radiologic technician (X-Ray), and is taking some online classes.  Anna, our third child, has just finished her training at Bellus Academy (cosmetology) in Manhattan, KS, and will soon be taking her test as a certified esthetician. She has a couple of job opportunities that she is pursuing.

What are your hobbies, talents or interests outside of CrossFit?

I love to cook, which is a talent and a hobby. I love to challenge myself with new recipes; however, at times this is counterproductive to my fitness goals.  Fortunately, I can feed our son, and husband, neither, of which have a weight problem. Sometimes I even feed the neighbor kids or my students.

What was your fitness before CrossFit?

Poor at best.  When I started it was a struggle to jump rope or complete a wall ball, or run, or pretty much anything…

What do you love about CrossFit?

I love the community of people, particularly our 5 a.m. class.  I also enjoy working out with Lesley; we keep each other accountable.  If I don’t show up, I better have a reason, and vice-versa.

What changes have you seen since CrossFit?

I am not as intimidated to workout.  I think I always had a fear that I would not finish a WOD, and I don’t have that fear any longer. Also, my body is stronger. I may be sore from working out, but I am not sore from poor movements thanks to the training. My advice to new members is to not be intimidated by the workouts, or what other people can do…it is a process that takes time to learn and excel.

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July Member of the Month!

Congratulations to Justin Barrett! 
July Member of the Month

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What is your occupation?
Criminal defense attorney/college professor and amateur badminton connoisseur.

What don’t we know about you?
Theater/Forensics/music nerd in High School.  Qualified for the National Pool Championships in Las Vegas, but decided it would be better to go to the first week of law school instead.

When did you start Crossfit?
Started the morning my wife said, I’m going with or without you.

What did you think after your first workout?
I thought, “Holy crap! I feel more exhausted in that 20 minutes, than a whole 2 hours or working out at the gym”

Fitness background:
I have generally been pretty coordinated most of my life, played almost every sport to some degree, but struggled with my weight from age 14-first year of law school.

Favorite Crossfit workout:
Probably Annie…cuz I rock double unders.

Least favorite movement/workout.
I hate anything on the rig…toes to bar, and knees to elbows mostly….pullups are ok as long as there aren’t 120-150 of them grrrrr!

I would tell someone thinking about trying Crossfit…
Walking in the door is the hardest part, once you do that, you will be addicted.

JB

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June Member of the Month

Congrats to Courtney McCarty! 

Courtney is our June Member of the Month!!!

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Tell us about yourself & your family.

I am from Rexford, KS and a KState grad.  I am a PRN Registered-Licensed Dietitian/Certified Diabetes Educator at Citizens Health, currently spending more time working from home.  My husband is Ken, a dairy farmer.  We are blessed with three children Kaeden, Kohen, and Krew.

When did you start CrossFit and what got you started?

I started CrossFit about three months after it opened.  I was drawn to the new workouts each day.  I loved something new planned for me each day.  I restarted regular workouts after two babies but modified workouts during those pregnancies.

What is your fitness background?

I played sports in high school. Since then I worked out, mainly running or some sort of cardio.  I didn’t think I could lift due to my scoliosis and may not have ever started without CrossFit.

What is your favorite part about going to CrossFit and what workouts do you like best?

I enjoy the workouts I struggle with the most. I don’t go to work on my strengths but my weaknesses.  I also love the running WODs.

I enjoy the community it has been for me.

What is your most memorable CrossFit experience?

My first pull up.  I started out on the band with the most resistance and finally obtained a pull-up!  Never even did one as a kid!

Also running a sub 6 min mile after having my second baby.

What is the biggest challenge you have had with CrossFit?

To continue to set new goals.

What are your goals for the upcoming year?

Double-unders.  Each time I was close I had another child and need to go after it again!

What would you tell someone wanting to try CrossFit?

Start!  Go back!  Everyone wants results.  But, you cannot cheat discipline and hard work.

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May Member of the Month

Congratulations Kallie Olofson, aka Pepper, for being selected as our May Member of the Month!

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Tell us about yourself & your family~

I am a registered nurse and have lived in Colby my whole life. Dane and I met playing co-ed softball and have been married for almost 9 years.  We have 2 daughters. Piper is 7 and Bitty is 5.

When did you start CrossFit and what got you started~

Cassandra and Fred Britt invited Dane and I to come to a buddy week in April of 2014.  I remember walking in thinking I was in pretty good shape and leaving knowing I wasn’t. We joined CrossFit Colby after that and haven’t looked back.

What is your fitness background~

Minimal-I played a few sports in high school for a few years. After high school, I stayed semi-active by going to a regular gym and spending time on a treadmill (probably why I hate running).

What is your favorite part about going to CrossFit and what workouts do you like best~

My favorite part about going to CrossFit is doing things I don’t think I’m capable of and watching other people do the same. I love seeing people hit a new PR or master a new skill.  My favorite workouts are usually the ones I walk in the gym, dreading the most.  Those are the ones I need the most.

What is your most memorable CrossFit experience~

I have so many memorable experiences but I will always remember getting my first bar muscle up (hopefully I will do them again someday.)

What is the biggest challenge you have had with CrossFit~

My biggest challenge with CrossFit is getting out of my own way.  I have a bad habit of giving up on myself or convincing myself I can’t do something.

What are your goals for the upcoming year?

To be a smaller, better version of myself. I know that sounds vague but I have so much I want to improve its hard to narrow it down.  I want to hold myself more accountable in the gym (shorter, fewer rest breaks, make to the gym 3-4x wkly, increase overall strength)and nutritionally (eat clean 80-90% of the time, increase protein intake, log food regularly).

What would you tell someone wanting to try CrossFit~

Everyone has to start somewhere.  Why not do it customizable workouts and the support of a great group of people?

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April Member of the Month

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Congrats! Austin Drake Avelar is our April Member of the Month

Tell us about yourself.
I’m 25, I hail from Goodland Kansas, I’ve been working at S&T Communications for almost 4 years, OSP/Technician.

What don’t we know about you?
I love Rock/Metal Music, Tequila, Birthday Cake Oreos, and I’m terrified of snakes and spiders.

When did you start CrossFit & What did you think after your first workout?
I started CrossFit while I was playing college baseball here at CCC in April of 2015. First workout was 500 Double Unders for time; every broken set do 10 Air Squats. My arms were raw from all the whiplash and my legs were shaking from the hundreds of squats I did. I couldn’t walk for a week.

What is your fitness background?
I’ve been working out since I was bout 12 or 13 years old. Mostly strength for Football, Wrestling and Baseball. It has always been a huge part of my life beings I was always the smallest guy on the field or team.

What’s your favorite CrossFit workout and/or movement?
Favorite CrossFit workouts would be Nasty Girls, Holleyman, and Murph.
My favorite movements are Full Snatch and all bodyweight/gymnastic movements.

What would you tell someone thinking about trying CrossFit?
For someone thinking about trying CrossFit, I say HELL YEAH. No matter the gender, age, or size. You will be sore in places you never knew you could be sore and it will have you second guessing your life for the first week or so! But I would definitely tell them if they are willing to put forth HONEST EFFORT and HARD WORK every workout they will see results a lot quicker than other alternatives without a base of knowledge on fitness. You can learn from other members about dieting, weightlifting movements, skill work, and help push each other every single day. I have met some of the raddest people here and have made lifelong friends. It’s a strong community and fun place to get your ass kicked. You get out what you put in. Being healthy and fit can’t be bought in a day, nor can it be owned. But it can be rented. And rent is due every single day. Crank up the music, set a goal, and pay the man! The success is endless and worth it! 

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March Member of the Month

Congratulations to our March Member of the Month:  Coach Jacquie!!!

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I am the mother of three terrific kids; married to my best friend. I consider myself humble, honest, hardworking and loyal. I love to make people laugh. Unfortunately, I usually do so at my own expense. When I’m stressed I like to sing at the top of my lungs until I feel better. The last three years of my life have been the most stressful. But, I cannot wait to be an RN. I truly love people and consider it a privilege to be able to take care of them.

My CrossFit Story

I started CrossFit in, April 2013. I’ll admit it, at first, I really wanted to just be skinny. I was bored with the usual gym routine: Shoulders and biceps on Monday and Wednesday, Tuesday and Thursday cardio and legs. I was not seeing change or getting any stronger. There was no one to push me. I was not engaged or excited about fitness.

My favorite thing about going to CrossFit is never knowing how it’s going to be, who’s going to be there, or how the WOD is going to play out. Most of all, challenging myself to improve a little each day. I love the feeling of: getting a new max, mastering a new technique/skill, or even just crushing a workout that I thought I’d hate! Starting out the day with a victory, no matter the size, is great momentum for the rest of the day to get things done!

It’s no secret, I love box jumps and rope climbs! My favorite weightlifting movements are deadlifts and squats, because they require the least coordination and help improve most other movements.

If someone is thinking about trying CrossFit, I would say, “Just try it!” Think you’ll look silly doing the movement?  Think you can’t do the things we do?  Think you’re too old, out of shape, too weak? Come to a class!!! There are all different shapes, sizes, ages and skill levels. No one cares how fit anyone else is. No one is watching you, except the coach. Everyone has to modify sometimes. You don’t have to be able to do anything special or lift heavy. We come to class to sweat, laugh and high five each other! It’s a great way to start or end your day, doing cool things, with awesome people!

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