Results: Today was a beautiful day on the flightline. We had a few new people join us for the filthyness. Everyone that did this workout a few weeks ago improved their times. Good job everyone!
Pat: 22:58
Brandy: 28:09
Daniell: 27:51
Darby: 34:23
Peter: 28:06
Caroline: 33:33
Julie: 20:00 (1/2)
Cindy: 20:00 (1/2)
Mark: finished 1/2
Hollywood Marine Corps video:
Craig McCarroll, Staff Sergeant, USMC Recon, CrossFit Camp Pendleton – video [wmv] [mov]
Our Halloween workout is going to be a buddy “Farmer” workout. If possible, we would like you to join us at the 5:30pm class. We have a special treat planned…
With a partner, complete the following stations for reps:
Tire flip
Farmers walk 50 ft.
Sandbag throw
Sled Pull
Virtual Shoveling
FYI: One of our missions here at MBS CrossFit is to provide you with the tools you need to become a better athlete. Regardless of your occupation or sport, you can benefit from the same training that Olympic level athletes use to become more proficient in thier sport. We are now offering an Olympic Lifting class on Tuesday nights at 6:30pm. It can be done in conjuntion with the WOD or alone as a technique day. We coach everyone’s technique on the Olympic lifts and also provide video feedbackThis class is free to members and we encourage you to participate.
I’m really getting sick of these Tabata workouts because they are intense, they force you to put out, and they require math. On the other hand, we have been having a whole lot of success with them. This is the final Tabata of our 12-week test, which was our attempt at testing the 2:1 ratio of work and rest. The exercises used: Pullup, Situp, Squat, Pushup.
20 seconds of work, followed by 10 seconds of rest. Repeat for 8 rounds. Count total repetitions as score. Let’s get to work!
Results: Here’s the results guys. Just in watching everyone’s performance today, I know that the 12-week Tabata project was a success. Not only are our repetitions much higher in the same amount of time, but I noticed a lot better form on all the exercises. Also, some of us that had to scale down the events when we started a few months ago, performed unscaled exercises through all 8 rounds today. Hell of a job!
Check out the MBS Wings at the CrossFit Level II certification in Golden last week. Thanks Travis!
Team MBS CrossFit is victorious in the first Monthly Challenge!
The 100,000 meter Row Challenge results are in. Last Wednesday MBS rowed 100,000 meters, (62 miles) in a 12-hour period. We started at 6:30am and did 1,000 meter sprints until 8:30pm and completion. We had 27 athletes contribute and completed the 100,000th meter in 6 hours, 42 minutes, and 43 seconds. Flatirons CrossFit took the challenge today with 22 athletes and completed in 6 hours, 48 minutes. Congratulations to both teams for putting up excellent times. View Results
Complete 4 rounds for time:
95# Sumo deadlift high pull
Run 400 m
Thanks to everyone that came out Saturday to celebrate Janelle’s’ Birthday party. We saw some great costumes and got to hang out with our favorite people. Pictures of the party will be sorted through (deleted) and posted shortly.
Today’s Workout
10-9-8-7-6-5-4-3-2-1 reps of:
Front squat 135#(75#)
Pullups
Backstory: A couple months ago after hosting the Tactical Strength Challenge with Flatirons CrossFit, we decided to hold a monthly challenge. We would make up the most challenging, gruesome, nasty workout that we could think of and have our athletes test themselves against other CrossFitters. The goal: to create comraderie and to be challenged. Our mission is simple; to complete 100k on the rowers in the least amount of time within a 12-hour time period.
We will be having extended hours today, so that everyone can contribute (please). Please disregard the normally scheduled class times and show up at your convenience in hourse mentioned below. This will eliminate standing around waiting for a rower. Be prepared to give your best!
Results: This was extremely challenging, but we finally accomplished the 100,000 meter Row Challenge. Thanks to everyone for your hard work. I believe that we can say that we did the best we could. We will post our overall results on Monday night after Flatirons CrossFit takes the challenge. Thank you to our highest contributors, Paige and Lisa, who did 9,000 and 8,000 meters respectively. You guys kicked butt!
There’s the Broncos and the Raiders, the Yankees and the Red Sox, the McCains and Obamas, and lastly, Sean and Rob. These guys have been battling for the top position for the past couple of months. Yesterday, Sean left with a victory. Can he do the same today? Stay tuned.
**Important change of schedule. We are adding a group WOD Monday through Friday at 4:30pm. The 6:30pm WOD on Tuesdays and Thursdays is now Olympic Lifting and Mixed Martial Arts, respectively. Our newbies Fundamentals is still on Tuesdays and Thursdays at 5:30pm. Check the schedule for more information. **
“The Blender”
3 rounds for time:
15 DB hang clean
30 Box jumps
15 DB Push press
40 Double unders
15 DB OHS
50 situps
“Oppurtunities are usually disguised as hard work, so most people don’t recognize them.” – Anne Landers
Ninety-Nine Ways To Die
(courtesy of Againfaster.com)
You are going to die. One day, you will be buried, cremated, or otherwise disposed of, returned to the carbon cycle from which you came. Hopefully, someone will cry, and you’ll leave the world with fond memories of your brief existence.
Odds are, your parting will not be the result of exercise-induced rhabdomyolysis. This occurrence, in which the rapid breakdown of muscle fibers overwhelms your kidneys with renegade proteins, is rarely fatal. It is painful, but it will not send your loved ones coffin shopping.
You’re far more likely, epidemiologically speaking, to die of heart disease, cancer, diabetes, or one of myriad other ailments impacting our sedentary, insulin-insensitive population. The trip from the couch to the crash cart occurs far more often than the trip from the platform to the emergency room.
The trip from the couch to the crash cart occurs far more often than the trip from the platform to the emergency room.This fact is lost on the folks who rail against high-intensity exercise, convinced that a single exposure to CrossFit is the equivalent of a coin-flip death sentence. Myopically decrying the danger of our workouts, these detractors fail to recognize that the benefits of CrossFit far outweigh the risks, and the incidence of rhabdo has absolutely nothing to do with chance. Continue reading
**We are running Mt. Sanitas this morning at 10am. Carpool meets at MBS at 9:30am. Meet at the trail at 10am. We plan on being done NLT 11:30am. Everyone welcome to join.**
“Filthy 50″
