Sharon busting out kettlebell swings on the hangar patio.
Workout Weighted Box Step-ups
5-5-5-5
AMRAP in 12 minutes of:
20 Kettlebell snatch
10 Pushups
30 Air Squats
For the weighted box step-ups, men use 20″ and women use 16″ boxes. Use a kettlebell or dumbbell held tight to the chest like goblet or front squat. Stay high in the chest as you step on top of the box with both feet. Both legs stepping on top equal 1 rep. Work up in weight on each set.
For kettlebell snatch, use a weight that you can do the reps consecutively without putting it down mid-set (10 on ea hand).
The vid here is Nicole Carrol from CrossFit HQ talking about the importance of nutrition to your performance. So, you’ve bought in on the whole nutrition thing and want to do it, but the wife/husband won’t have it. Or, the guys and gals at work just don’t understand it so it makes it that much harder to stay paleo while at work. Well, check out this easy Paleo/Primal Email Template for Freinds and Family from the Pay Now Live Later blog. I know, what would you guys do without me?
Workout With a partner, for time:
Row 2,000 meters then
10, 9, 8, …2, 1 reps of
Partner jumps
no-kip toes to bar or 3-second L-hang/sit
Handstand pushup or 3-second kick to handstand
This is another one of those gymnastics days where we all get a little challenged with modifying the movements to our own skill levels. First, don’t be frustrated. Just because you are an “elite” Crossfitter, it doesn’t mean you have mastered the body awareness skills required by many of the gymnastic movements…take your time, it will pay off. Second, be prepared to come in with a list of “I can’s” versus “I can’ts”. You are not the first person that has came into the gym without a handstand pushup or slick-looking L-sit. Many people have came before you and our instructors have identified helpful modifications that will move you from one technique to the next…the joy is in the journy, right? Lastly, have fun. Did 24-Hour fitness ever let you hang upside down on their walls?
Rob hitting 225 lbs. on clean and jerk ladder Saturday.
Thanks for everyone’s anniversary wishes. Janelle and I are grateful for everyone that has given so much to this gym and our community. Last year we celebrated our 1-year anniversary by doing a “Hell Week” tribute. We plan on making that an annual event, but the hangar move has our plans backed up a bit. Stay tuned for “Hell Week” and the 2-year anniversary party date…if you’ve been here long enough, you know that MBS doesn’t skip an oppurtunity to throw a party!
Workout
5 Rounds for max reps of:
Push press/bench press
Pullups
Aim for about 1 minute of rest between sets. Push press prescribed weight is 3/4 bodyweight, while bench press is bodyweight. Chuck reps to comments.
We’ve Come a Long Way
Today is our 2-year anniversary here at MBS CrossFit. Thank you all for making MBS a part of your lives. We look forward to many more years of building a stronger community.
MBS Training Facility (March 2008)
Congratulations to Sean and Amy for completing CrossFit Level I certification this weekend. They are in the bottom picture.
Sectionals Tune-up Workout: Today at noon we are running a Sectionals Tune-up workout for all the athletes that are competing in the Mountain Sectionals on March 20-21. Heats start just after 12:00 when everyone is warmed up. Any MBS athletes that want to run with this group at noon are welcome. The regular 9:00 AM and 10:00 AM option is still available.
Workout With a partner, complete as many rounds as possible in 15 minutes:
3 Power clean
5 Burpees
1 Suicide sprint
One partner works at a time completing each round before the next partner works. Post times to comments.
Sectionals Tune-up Session:MBS is hosting a Sectional Tune-up workout tomorrow at 12:00 PM. This is an open event to any other athletes in the area that want to see where they are at in preparation for the Mountain Sectionals in a few weeks. We will do the workout in a ‘games’ setting with counters for every athlete. The workout:
AL/TN/MS Sectional Workout #1:
3 Rounds for time of:
25m Down-and-Back sprint (50m total)
10 Burpees
7 Ground-to-shoulder – 155/105lbs
Today’s Workout Back Squat
20-20-20
“Fun” O-Course
2 attempts for best time:
Farmers walk
Tire flip
Rope Pull
Wheelbarrel race
Box hurdle
Those of you who were lucky enough to get to know LeeAnn Foster, former MBSer that moved to London, should be proud to see her and MBS featured in a UK Women's Fitness Magazine! Check it out!
Workout
For time:
Run 500
30 Good mornings 45/35
30 Ball slams 30/20
30 Overhead squats 45/35
30 Pullups
30 Wall balls 20/10
30 Burpees
Run 500
Do in order, completing each exercise before moving onto the next. Post times to comments.
Six of the 33 world-wide CrossFit sectional qualifiers have already taken place. The Mountain Sectionals are coming up in just a couple of weeks. Are you going to be there to cheer on our team? Keep up to date with all the 2010 CrossFit Games action at the CF Games Blog.
“The science will never be widely accepted, as it undermines our culture’s assumptions about civilization, instant gratification, silver bullets, political correctness and human nature. Although the science about the link between smoking and ill-health is clear, millions smoke every day; the stage of the science is not the critical determining factor. I am not particularly interested in scientific research which provides further evidence to support the palaeo way. Once you get the paradigm right, new evidence just clarifies the nature of the bricks in the foundation – it does not put them there. For example, there’s been a mass of new evidence coming in over the past couple of years about the benefits of vitamin D. But to me that’s just providing a reductionist description in terms of human metabolism. Anyone working from the evolutionary health principle, without knowing anything about vitamin D, should have been able to work out that sunlight and fresh animal fat – taken as part of a palaeo lifestyle – would be health-giving. Recommending doses in terms of IU per day or minutes of exposure to sunlight is reductionist, linear thinking outside the palaeo paradigm.”
Gary back in for a workout last week. Just goes to show that no matter what causes you to fall off the horse, you can always hop back on.
Workout Press
1-1-1-1-1
Kettlebell snatch, each hand
3:00 minute set
2:00 minute set
1:00 minute set
Rest as needed between sets. Take your time to work with the technique part of the kettlebell snatch. Here’s a vid if you want to brush up on the KB snatch:
One of the things I enjoy about CrossFit is the satisfaction I have after breaking an old personal record (PR). Some PR’s are more fun than others – deadlift, or any heavy lift for that matter are my personal favorites. Max pullups or a 400 meter run time would come a reasonably close second. Since nearly everything we do at CrossFit is measured, it is easy to track your progress. As long as you are recording your workouts, you can quickly tell if you just did more in your squat than you ever have before, or more Rx’d pullups than your last workout. The sense of accomplishment gained from knowing you just broke a PR is not only satisfying but it builds confidence and momentum to continue training and breaking PR’s. Guys and girls, take PR’s seriously. Be happy as hell when you get them…even something as simple as graduating from the red band to the blue band is a PR, or being able to finally rack the barbell in a “front rack” position for the front squat can be written down as a PR.
How about a free t-shirt to the first person that can name all 19 athletes in this picture? Hint – it is the 4:30 class yesterday.
Workout
3 Rounds for time of:
30 Double unders
12 Deadlift at Bodyweight
21 Box jumps 24″/20″
Schedule Change Notice: Our lunchtime classes are now being offered at 11:30 AM and 12:30 PM. There is no noon class. If you show up at noon, you are going to have to workout first and then do the warmup…your body won’t like that.
Run the Republic Results: Team MBS ran at 12:55 on Sunday. Lisa and myself had done the climb before, but it was a first for Michelle, Jeff, and Katie. Michelle kicked ass in her division by taking 7th out of 336! Our times:
Pat: 9:29
Jeff 6-Pack: 10:21
Lisa E: 18:10
Katie W: 11:51
Michelle C: 10:10
Workout Rocky Mountain Regionals Workout #2
3 Rounds for time:
10 Chest to Bar Pullups
10 Front Squats 165 lb./105 lb.
10 Burpees
Chest to bar is the standard today. Use boxes to do a modified “jumping” chest to bar pullup. Modify the weight of the front squat to be at 60% of 1RM.
Sectionals Tune-up Workout: Today at noon we are running a Sectionals Tune-up workout for all the athletes that are competing in the Mountain Sectionals on March 20-21. Heats start just after 12:00 when everyone is warmed up. Any MBS athletes that want to run with this group at noon are welcome. The regular 9:00 AM and 10:00 AM option is still available.
A more creative picture of the Noon class...the last Nooner. Next week starts the 11:30 and 12:30 lunch classes.
Workout 5,4,3,2,1 reps for time of:
Deadlift 275 lb./185 lb.
Overhead Squat 115 lb./75 lb.
We will start at the deadlift and do overhead plate lunges from bar to bar. Post times to comments.
Taking in the final noon class. Next week is the start of 11:30 and 12:30 lunch classes.
Sectionals Tune-up Session: MBS is hosting a Sectional Tune-up workout tomorrow at 12:00 PM. This is an open event to any other athletes in the area that want to see where they are at in preparation for the Mountain Sectionals in 3 weeks. We will do the workout in a ‘games’ setting with counters for every athlete. The workout is similar to the Utah/Nevada Sectionals WOD #2:
For time:
5,4,3,2,1 reps of
Deadlift 275 lb./185 lb.
Overhead squat 115 lb./75 lb.
Athletes will start on deadlift and move from bar to bar, a distance of 15 yards, by doing overhead plate lunge (45/25).
Today’s Workout Weighted Ring dips
5-5-5-5-5
25, 20, 15, 10 reps for time of:
KB swings 53 lb./35 lb.
Ring rows
Weighted situps 20 lb./10 lb.
Workout For max reps in 5 minutes of each round:
Round 1 – 5:00 minutes
30 Burpees, then
max reps of Pullups
rest 1 minute
Round 2 – 5:00 minutes
25 Burpees, then
max reps of Wall Balls 20 lb./10 lb.
rest 1 minute
Round 3 – 5:00 minutes
20 Burpees, then
max reps of Box Jumps 24″/20″
Erin and Luke working on maintaining posture in Jason's Wednesday running workshop last week.
On Track Wednesdays: This is sort of a late announcement, but better late than never! Wednesday 4:30 and 5:30 PM classes are now being led by Jason Caffey. Jason has been running the MBS and Broomfield Baseball Strength Program for about the past year with great results. His expertise is running…and running fast. Being that he ran track at Oklahoma State University, it is no surprise that he puts all of us to shame on our sprinting WODs. He is going to be running these Wednesday classes to see what interest there is in a running/endurance program here at MBS. If you want to learn some drills that could help you become faster and more efficient, come check out his class this afternoon!
Workout
7 Rounds for time of:
7 Power snatch 95 lb./65 lb.
7 Snatch balance 95 lb./65 lb.
7 Overhead squat 95 lb./65 lb.
