"Speed" - One of the componants of elite fitness.

MBS CrossFit is in for the CrossFit Games Affiliate Cup! The North Central Region Affiliate Competition will be held during the weekend of the Regional Qualifiers on April 30th – May 2nd. There are 48 team spots that will be competing for only 8 spots to represent our region at the World Games in July.

MBS CrossFit is now forming the team that will be composed of a maximum of 6 athletes (min. 2 men and 2 women) and one coach. Last year we took a team to Aromas, CA and had a great time, but this year we want blood! Be warned, we are looking for individuals that are committed to training consistently and willing to travel to CA. If you are interested in competing with Team MBS, contact patrick@mbscrossfit.com.

Workout
“DT”
5 Rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Prescribed weight is 155/105 lbs. Chuck times to comments.

{ 4 comments }

The Feb. group of On-Rampers are starting strong!

The singles event is tonight at 7:00 PM. Casual attire is suggested, pants are mandatory. Expect to have fun.

Workout
5 Rounds for time:
30 Box jumps
30 Kettlebell swings 53 lb./35 lb.
Run 400 meters

Chuck times to comments.

{ 4 comments }

Carolina proudly displays her Project Jacked! prizes.

Carolina did today’s workout over one year ago with her brother at another CrossFit affiliate gym in Florida. It was the first CrossFit workout ever attempted, and although she doesn’t remember how many reps she scored, she remembered how miserable it was and wanted to share it with everyone on her Birthday. Last month marked her one year anniversary at MBS! Congrats and Happy Birthday Carolina, you have become an amazing athlete.

Workout
“Carolina’s Birthday Workout”
Tabata intervals (20 seconds of work and 10 seconds of rest repeated for 8 rounds) of the following exercises:
Squat
Pullup
Pushup
Situp
SDHP 53 lb./35 lb.

Score is lowest rep count of any set in each exercise. Tabata intervals of these exercises were last done on 091228 and 081029. Again, for those of you that are using the comments or logbooks to post your scores, you can see whether or not your are making progress. For everyone that is NOT posting times to comments, do you have a good reason for not tracking your progress? Is it lazieness? Lack of knowledge? Let us know in comments so we can address this issue. Chuck your reps to comments.

Eggs: To Yolk or Not to Yoke
Check this article (thanks CF Roots) about eggs. We get the question about how many eggs to eat, whether or not to eat the yolk, and if we should be worried about raising cholesterol. Garage Strength breaks down eggs in the Real and Raw Food Series #6: Eggs.

{ 11 comments }

For everyone that has done the “Karen” benchmark, the following video will be motivating. Here BrOPT does 150 wall balls straight. How many are you going to do today?

Workout
Good Mornings
5×5

3 Rounds on the 5 minute interval of:
1 minute row for max calories
1 minute rest
Max unbroken* set of wall balls 20 lb./10 lb.

Work up to a heavy set of 5 for good mornings. Try to keep knees to a slight bend and reach maximum depth. Don’t comprimise lumbar curve. *An unbroken set of wall ball shots is a max set – no dropping the ball or resting, or basically until failure. Chuck calories and reps to comments.

{ 5 comments }

Brian focusing on the target.

Hey singles, don’t forget about the Singles Party this Saturday night at MBS. There is a UFC fight that night that we are going to try and order for you all. All single CrossFitters in the area are welcome to attend.

Workout
Clean 1x then press @ 70%
5-3-5-3-5-3-5
Deadhang/L-hang Pullups
5-3-5-3-5-3-5

Focus on straight barbell path of press. Pause 1 sec. on bottom and top of both exercises. For the 5’s do press and deadhang. For the 3’s, do press and L-hang.

then, 3 rounds:
12 Med. Ball side throws
12 KTE’s

Chuck loads to comments.

{ 0 comments }

Jula is the original bada$$ from CrossFit Chaos.

Taking Responsibility Part II

Part I of Taking Responsibility (of your CrossFit fitness) was about taking responsibility of your warmup. Part II is about understanding the basics of “world class fitness.”

“Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.” - Coach Glassman “World Class Fitness in 100 Words”

Why do you think Coach Glassman went through the effort of defining “World-Class Fitness” in just 100 words? Do you think it was his attempt at defining fitness all within one breath of air? Perhaps the “100 words” was just coincidental when creating his elevator pitch for this new CrossFit program. I highly doubt either of those reasons. The most logical reason he created the famous “100 words” is because he wanted to demonstrate how simple “World-Class Fitness” really is.

World Class Fitness is not as complicated as most people make it out to be. World Class Fitness is mastering the basics of a diet that supports performance, functional movements, and constant variety of these movements. In looking at 100 words above, do you find yourself challenged by the definition? Anything in there that you are overlooking in search of a more complex solution? Sometimes the solutions to your problems can be found right in front of you.

Workout
Deadlift
3-3-3-1-1-1-1

3 Rounds for time:
10 Deadlift
20 Ring dips

Chuck times to comments.

{ 2 comments }

Greg doing his homework.

Greg and 15 other athletes from MBS are training hard for the Mountain States Sectional Qualifiers on March 20th and 21st. The Mountain States Sectionals are comprised of Colorado, Wyoming, and Montana athletes. There will be two events on Saturday and two events on Sunday. The top 30 male and top 30 female athletes will then be qualified for the Regional Qualifier in May. Volunteers are still needed for this event…this is an easy way to get admission to watch the action. To volunteer or to get more details, visit the Mountain States Sectionals page.

Workout
1 minute of Front Squats 135 lb./85 lb.
3 minutes of “Small Cindy” (3 pullup, 6 pushup, 9 air squats)
3 minutes of Double Unders
Rest 3 minutes
Repeat

Score your rounds of Cindy and reps of FS and DU separately. Advanced users do normal (5, 10, and 15 reps of Cindy). Chuck rounds and reps to comments.

{ 5 comments }

Workout
With a partner, complete for max reps:
Handstand pushups in 10 minutes
Squats in 5 minutes
Pullups in 2 minutes
Pushups in 1 minute

Chuck times to comments.

{ 0 comments }

Robbie has the eye of the tiger.

Workout
Complete 5 rounds of:
5 Heavy Deadlifts
Max set of pullups

Deadlifts are done on a 3-minute interval. The max set up pullups is completed as soon as the deadlift set is finished. Score is weight of deadlift + the highest and lowest rounds of max pullups. Chuck loads and pullups to comments.

{ 4 comments }

Chuck and the noon crew dominate the flightline.

Workout
21-15-9 reps for time of:
Dumbbell Thrusters L-hand
Dumbbell Thrusters R-hand
Ring Dips

Use a load approx. 25% of body weight. Chuck times to comments.

Looking for love? Check out the singles party at MBS on Feb. 6th. We all know how hard it is to meet that special someone who shares your love of callused hands and tight hamstrings outside of the gym. So, join us for some drinks and an optional workout with some other single CrossFitters from across the Denver Metro area.

{ 7 comments }

Rich demonstrates great body positioning while the load stays over mid-foot.

The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement.

This functional gem trains for efficient transfer of energy from large to small body parts, the essence of sport movement. For this reason it is an indispensable tool for developing speed and power.

The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.

The overhead squat is to midline control, stability, and balance what the clean and snatch are to power, unsurpassed. – The Overhead Squat, CrossFit Journal Issue 36

Workout
Overhead Squat
10-8-8-5-5-3-3-1-1-1 (find 1RM)

Chuck loads to comments.

{ 2 comments }

Mike Burgener has been around the CrossFit community since the beginning and has made a tremendous impact on the performance of our Olympic lifts. Being that our WOD’s are dominated by complex lifts such as the clean (power and squat versions) and jerk, and the snatch (power and squat versions), it only makes sense that if you want to get better at CrossFit, you must get better at your Olympic lifts. Just think, it only takes 10,000 hours before you can be a master at Olympic weightlifting. If you want to see more instructional videos of Oly lifts from Coach B, he has a good collection on youtube.com.

We are still going to be offering paleo meals from CC Body Fuel at the gym. Unfortunately, the hard part is maintaining enough in the fridge without having them not get sold. An ordering system is in the works. Meanwhile, if you have tried a meal and have some feedback for Peter and Chris, please let them know on their blog. Thanks.

Workout
AMRAP in 12 minutes of:
8 Kettlebell swings 53 lb./35 lb.
10 Burpees
12 Air squats

Chuck times to comments.

{ 4 comments }

Mike squats deep to pick up a 100 lbs. of "oddness".

Taking Responsibility – Part I
I would like to say that there are no injuries that ever occur at MBS – that our safety record is flawless. I would like to say that doing CrossFit is perfectly safe and that everyone can jump into a constantly-varied, high-intensity program and only experience muscle-growth, fat-loss, and increased flexibility without ever experiencing fatigue, soreness, tightness, and injury. But, to say that you can experience all of the highs without any of the lows would not be the truth. The truth is that CrossFit is hard. People do get banged up, cut, and tears well in the eyes occasionally. The truth is that the high-intensity aspect of CrossFit isn’t for everyone…not initially anyway.

Here at MBS, your safety is our number one concern. We have systems in place that are meant to safeguard you from injury. At the same time that we want to see you “push hard” through the workout, we want you to do it safely. In a couple (hopefully short) series of posts, I want to cover a few topics that will help keep you free from (stupid) injuries.

Part I of taking responsibility is to take responsibility of your warm-up. The warm-up, when done correctly, will alleviate a great percentage of common injuries that can occur in high-intensity training. In order to do the warm-up correctly, you cannot just “go through the motions”, you have to know what your are trying to do in order to do it right. So, here is the objective of the warm up. Hopefully in seeing this, there will be some ah-ha moments and you will gain some insight to a proper warm up.

Warm-up Principle #1:Increase Core Temperature: What this means is to get your blood pumping to your major muscle groups. Elevating your core temperature reduces muscle stiffness, increases elasticity, and increases reaction of motor units inside muscles. Jogging, jumping rope, and rowing are all good ways to increase core temperature.

Warm-up Principle #2: Facilitate Mobility and Flexibility: Dynamically taking limbs through a range of motion after the core temperature has been elevated helps to maintain and increase mobility and flexibility.

Warm-up Principle #3:Progress from General to Specific: Static and patterned ROM drills, push ups, lunges and situps are good as general warm up, but you need to progress the warm up into specific exercises according to the workout you are intending to do. For example, if the WOD includes any Olympic lifts, a warm up consisting of barbell movements would make better sense than a warm up consisting of push ups and pull ups.

Warm-up Principle #4:Increase Neural Efficiency and Motor Unit Recruitment: This sort of goes along with the principle above, but if you are doing CrossFit, where most WODs are at a high intensity, you must warm yourself up to about 80-90% of the intensity you are about to do. You cannot just go one speed through the warm up, say at about 50%, and then expect to load a bar up and go 100%! That is a recipe for disaster. Wake your muscles up, get all those nerves firing for the movement you are about to do, then 3,2,1 – go!

This is by no means an extensive list of all the ways to go about a thorough warm up. However, this provides a basic understanding of what we run you guys through in the first 15 minutes of every workout. As we run you through the warm up routine, you must understand that it is YOUR responsibility to do the warm up correctly. It is easy to “go through the motions” and make it look like you are doing the warm up, but a whole different thing to fully prepare yourself for the upcoming workout. In summary, arrive on time and prepare to give 100% to your entire training session. Warm up included.

Workout
21, 18, 15, 12, 9, 6 reps for time:
Goblet Squats 53 lb./35 lb.
Ring Pushups
Situps

Chuck times to comments.

{ 5 comments }

Carolina stands tall in yesterday's workout.

Just a reminder, Saturday workouts are meant to be family and freind SAFE. Feel free to bring someone in to suffer on Saturdays! We like to chill the workouts down a bit on the weekend and just have fun. Hope to see ya here.

Workout
Run 400 or 800 meters
70 or 100 burpees
Run 400 or 800 meters

If you run 400’s, you do 100 burpees. If you run 800’s, you do 70 burpees. Your choice today! Chuck times to comments.

{ 0 comments }