October 2008

CrossFitters of the Corn

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

Looking out our front door at the 8am class.

21-15-9-6 reps of:
Kettlebell swing 53#/35#
Box jumps 24″/20″
Ball Slams 20#/10#

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 feedback This class is free to members and we encourage you to participate.

Tabata: Final Test

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!

*Denotes scaled 1 or more events

Olympic Lifting Class Week 2

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

Rest 2 minutes between rounds.

Results:
Forrest: 11:26
Darby: 14:16
Neil: 14:33
Sean: 10:50
Peter: 14:03
Caroline: 13:17 (35#, row)
Rob: 11:03
Wade: 13:15
Kyle: 15:12
Lucas: 17:55
Brandy: 14:51
Shawna: 16:20 (60#)

Workout: Mini Kong
5 rounds for time:
2 Big tire flips
4 muscle ups
6 BW bench press

Sean: complete
Pat: 11:43

Article:CrossFit: The Fast, Furious Workout Craze

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

Results:
Dr. Jay: 12:42 (deadlift 135#)
Mike: 21:08 (115#)
Neil: 24:06 (95#)
Rob: 7:22
Janelle: 11:53
Brandy: 12:45 (65#, scaled pullup)
Jay: 18:13 (115#)
Sean: 15:42 (185#)
Wade: 15:27
Lucas: 24:28
Peter: 15:18 (115#)
Pat: 11:03 (pushpress 135#)

WOD - 5 rnds for time:
15 squats
10 pushups
200 m run

Shawna: 15:20 (20# FS)
Brett: 24:03

“Dirty Thirty” - Janelle’s Birthday Workout

Complete for time:
30 Overhead squats
30 Ball slams 20/10#
30 Sandbag cleans 75/50#
30 Pullups
30 Lunges
30 Ring dips
30 Pushups
30 Situps
30 Thrusters 45/30#
30 Box jumps 24/20″
30 Deadlifts 185/135#

“Michael”

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28, 2005.

Results:
Geoff: 16:00
Rob H. 17:18
Cesar: 17:21
Dr. Jay: 17:52
Forrest: 17:53
Rob D.: 18:53
Wade: 19:02
Mike: 20:05
Kyle: 20:46
Neil: 21:08
Lucas: 21:29
Heather: 22:30
Darby: 23:25
Paige: 25:40
Janelle: 8:26 (1/2)
Molly: 13:40 (1/2)
Shawna: 18:23 (1/2 run)

3x 1,000m row WOD:
Brett: 3:49 best
Caroline: 4:48 best

Row 5k for time, or

Press 3-3-3-3-3
Max set of pullups

Results:
Darby: 90#/20
Neil: 95#/8 w/2 bands
Lisa: 70#/12 w/65# asst.
Forrest: 120#/42
Janelle: 85#
Sean: 150# x 1/36
Rob D.: 135#/11
Pat: 185#/43
Heather: 75.5# x 1/20
Shawna: 55.5 x 5/16 w/70# asst.
Wade: 135#/11
Lucas: 125#/3
Kyle: 125#/16
Peter: 95#/18

**Tomorrow evening we are having a Halloween workout and family pumpkin carving contest at 6:30pm. Bring your kids and a pumpkin.**

100,000 Meter Row Challenge

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!

Extended Gym Hours:
6:30 - 10:30am
11:30 - 1:00pm
4:30 - 7:30pm

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!

Olympic Lifting Class Week 1