We are going to be starting another 30-day Lockdown! You will be able to choose your “poison”:

Paleo vs. Zone

If you would like to be a part of it please sign up in comments.

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Spicy Pecans

Courtesy of Anna & Gerard Sample

4 Tbs Butter

1/4 cup Honey

1 Tbs salt

1  tsp Cayenne Pepper

1 Pound Pecan Halves

Melt the butter in a medium saucepan over medium heat. Add the honey, salt, and cayenne pepper, bring the mixture to a boil, and cook for 1 minute, stirring. Remove from the heat, add the pecans to the honey mixture. Stir to mix well. Spread the pecans on a baking sheet and bake for 15-20 minutes at 325 degrees. Stir every 5 minutes. Serve when cooled after separating any pecans that stick together. Store in an airtight container.

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Hey, what’s in your food? Check out the trailor to Food Inc. You’ll never look at your food the same way.

Find a theatre near you at the Official Food, Inc. website.

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The H.A.G’s!

Congratulations to Melissa, Jeremy, Paige & Kyle B – Your consistency and hard work paid off!

The Hunters & Gatherer’s (H.A.G’s) also submitted the winning slogan:

Blood is replaceable. Sweat is expected. Tears are optional.
MBS CrossFit
Broomfield, CO

Congratulations to all  Lockdown Challenge participants, together you accomplished the following in just 30 short days:
* Dropped 152 pounds!
* Lost 38 inches around your waists!
* Increased your “Cindy” by 63.6 rounds!
* Took 3,266 seconds off your DL/Burpee WOD!
* Took 2,890 seconds off your “Grace”!
So, I’d have to say that the Lockdown was a success! You all look better, feel better and preform WAY better! Awesome job, Pat & I thank you for all of your hard work, you are proof that what we eat does matter!

Final Standings:

The Pirhana’s: 444
The Filthy 5: 460
The Woolly Mammoths: 476
Wickedly Delicious: 429
Sticks-N-Stones: 494
The H.A.G’s: 513
Paleosauruses: 366

**If you haven’t filled out the Post Lockdown Survey, we would appreciate you taking a few minutes to complete it as it will provide valuable feedback with regards to how we introduce the importance of nutrition to new MBS athletes**

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REMINDER:

All logs, benchmarks, final measurments,  photos and post lockdown surveys MUST be turned in by midnight tonight!!

We will be announcing the WINNER on Monday, and cannot accept ANY late paperwork!

Please take a few minutes to fill out the post lockdown survey, it was emailed it to all of the lockdown participants eariler this week. The last page includes the voting for you favorite new MBS slogan… so don’t forget to vote! Pleas email it back to me before midnight tonight!

You all did an amazing job with the lockdown, the results are astounding! We will have the numbers (total lbs lost, total inches lost, and total improvment on all three benchmarks) on Monday at the BBQ. Please join us, it is sure to be a great time! 

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Lockdown is over… now what?

You’re Free. Free to eat Pizza, drink beer, gorge on ice cream, refuse to sleep, etc.

We hope that this is not what you will choose to do but regardless, great job during Lockdown and Thank You for your hard work!

This week you need to do the following:
* Turn in your completed log book
* Get your post-lockdown photo & measurements
* Complete all 3 benchmark WOD’s
* Turn in the Post-Lockdown Survey & vote for your favorite slogans by Friday
* Attend the MBS Memorial Day BBQ for friends & family!

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Week 3 Lockdown Results:

Piranha’s: 252
Filthy 5: 294
Woolly Mammoths: 277
Wickedly Delicious: 249
Sticks N Stones: 299
H.A.G’s: 282
Paleosauruses: 226

**Don’t forget to contribute to the MBS Cookbook, email your recipe and a photo of your creation for 5 points!**

Monday, May 18th – Last day to contribute to the MBS Cookbook, turn in log book for May 7-17, post lockdown weigh-ins & photo.

Tuesday, May 19th – Friday May 22nd – Benchmark workouts, post lockdown survey including voting for your favorite slogan must be turned in (we will have the survey online for you to download, fill out and turn in).

Monday, May 25th -Winning slogan & Lockdown challenge winning team announced. Celebration BBQ at the flighline for all friends & family. Details to follow.

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We have a tie!!

Here are the results:

Piranha’s: 188
Filthy 5: 230
Woolly Mammoths: 216
Wickedly Delicious: 188
Sticks N Stones: 230
H.A.G’s: 212
Paleosauruses: 190

** We have added in a “Fairness Factor” for those teams that have less than 5 members, it is equal to the points awarded to the team member with the lowest points for each week, so it would be wise to keep all team members on track… SLEEP has been a huge factor for the teams in the lead!**

Here is your opportunity to either clench the lead or make a come back:

Bonus #2: As a team submit via email a NEW MBS CrossFit slogan (something that you would like to see on the new MBS t-shirts, posted around the gym & online). Motto/Slogan must be submitted by Friday, May 8th. All members of the gym will have the opportunity to vote for 1 slogan. The winning team will receive 25 Bonus Points!!! Now get your creative caps on!

Tip: Keep is short!

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Here is a yummy Paleo friendly chocolate cake recipe submitted by Tiffany:
Ingredients:
5 eggs separated
1/3 cup maple syrup
2/3 cup oil (I used coconut oil)
100g chocolate (100% Cacao)
1 tsp 100% vanilla extract
1 cup almond meal

Preheat oven to 200 degrees celsius

Cream oil, maple syrup and egg yolks in large bowl until light and fluffy

Melt chocolate in a pan over low heat. Add to bowl along with vanilla extract and almond meal, combine well.

In separate bowl beat egg whites until stiff peaks form, add half the egg whites to chocolate mix and fold carefully. Add remaining egg whites and fold well into mixture.

Like a cake tin with baking paper and oil, pour in chocolate mix.

Place in oven for 10 min reduce heat to 170 celsius and cook for an additional 4-5 min or until cooked. Test by inserting a knife in the middle of the cake, if it comes out clean it is cooked!

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We all know that sleep is important, but why are we requiring that you get 8 hours per night during the Lockdown?

Nobody wants dark under eye circles or that sluggish feeling that lasts all day after a cruddy nights sleep, but in her article How to Sleep like an Olympian Heather Hatfield says “We know that sleep loss is going to create significant detriments in performance,” says Mark Rosekind, PhD, president of Alertness Solutions and a former NASA scientist. “There are lab studies that show that if you’re an eight-hour sleeper and you get six hours of sleep, that two-hour difference can impact your performance so that it equates to how you would perform if you had a 0.05 blood-alcohol level”!

Can you believe it!! Lack of sleep is equivalent to being buzzed! That explains a lot!

Rather than continually try to kick your own butt without 8 hours of sleep why not just drink a shot a tequila pre-workout! No seriously, we all are busy, there is always going to be something that needs to be done but SLEEP! Read these tips for getting a good nights sleep.

Not only will you be doing a favor for your mind, body & soul but ALSO for your team!

There isn’t an excuse good enough… get 8 hours tonight!

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Week 1 results are in, and as of Friday, the Filthy 5 are in the lead!

After reviewing your week 1 of log books, it is safe to say you are starting to reap the benefits of naturally detoxifying your body! Although, if you are feeling hungry, you are not alone! Several other “Lockdownee’s” are sharing your pain. My advice is eat more! Get creative, open up your Paleo friendly cookbooks and make a treat for yourself. We have tried several of the recipes we shared with you, and enjoyed them all! It is too easy to get into a routine due to convenience or laziness… this will lead to cheating! So, try the pumpkin cookies or the paleo pancakes (I REALLY like these).

We will continue to update the results as the missing logs are turned in.

Week 1 Results

** Note for the remainder of Lockdown – Log books MUST be turned in each Friday, no exceptions will be made. If you are going to be gone, please email it**

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For those of you that travel for work, or the lucky few that are taking vacation we are allowing 4 “Road Workouts” during the Lockdown.

Note: you are only elgible for 5 WOD’s per week.

Remember to post your results to Beyondthewhiteboard.com for credit.

Below is a list of the approved workouts:

For time:
100 burpees

For time:
4 rounds of:
Run 400m
50 squats

For time:
3 rounds of
50 doubleunders
75 squats

For time:
3 rounds of:
50 pushups
50 situps
50 squats

For time:
5 rounds of:
50 walking lunges
15 handstand pushups

For time:
10 rounds of:
10 pullups
20 pushups
30 squats

For time:
50 burpees
75 flutterkicks (4count)
100 pushups
150 situps

For time:
“Annie”
50-40-30-20-10
double unders
sit-ups

For time:
“Angie”
100 pullups
100 pushups
100 situps
100 squats

For time:
“Michael”
3 rounds:
run 800m
50 situps
50 back extensions

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Teams have been announced..check the announcement whiteboard to see which team you are on.

Team captains, please get with you team and choose a team name.

Points will be awarded beginning TODAY! Don’t let your team down, make sure you are logging your food, WOD’s and sleep in your Lockdown log.

Also, remember you only have ’till Tuesday to complete all 3 of your benchmark workouts! This is an easy 15 points, do whatever you have to…just get them done!

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The future you see is the future you get. -Robert G Allen

A must do:

Please print & fill out the Athlete Goals Evaluation to ensure you exceed your goals.

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