October 2008

Rest Day
We had a big group for Saturday’s morning workout. You can see our year’s first snow here, which means the holiday season is in full swing and the time alloted for staying healthy is usually put on the backburner. At MBS CrossFit, we strive for our athletes to be as spiritually and mentally strong as they are physically. The competance in these three areas ultimately determines the quality of life you are living – We are going to be holding classes over the next couple of weeks devoted to responsible eating plans and setting personal and fitness goals. The class schedule will be posted in the gym and here online. Please make it a priority to attend. We look forward to helping you exceed your goals!

Casey Burgener technical analysis video

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Here’s a picture of Sean back in September in front of what we now call home. This week we thank all our members for their hard work and support of our growing community.

“Fight Gone Wicked Bad”
3 rounds for reps:
Jumping squats
Sandbag clean
KB swing
Pushups
Doubleunders

Results: Congratulations to everyone that survived the workout this morning. This definately was the “wicked” version of FGB. We we surprised to have 25 people show up for the workout – a new single-workout record! Names and reps are all posted in comments. Very well done.

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**Today’s morning classes are cancelled. We will be holding our regularly scheduled evening classes 4:30 – 6:30 pm.Today’s workout will be a team workout that we haven’t tried before. Hope to see you there.**

Results:
Team S&J: 31:06
Shawna
Sean
Jay
Jonathan

Team Tuducken: 30:57
Caroline
Christopher
Gerrard
Pat

Team Turtle: 24:20
Shaina
Wade
Pam
Adrian
Tracy
Alicia & Sammy

Team Da Hares: 32:06
Lucas
Cindy
Emilio
Michael
Jeremy

Article: Effect of Water Immersion Methods on Post-Exercise Recovery

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Happy Thanksgiving. Classes are cancelled today and will resume tomorrow at 4:30 and 5:30 pm. We are also having a Saturday morning workout at 10am. See if you can get some friends in and burn off that turkey dinner. Good work this week.

On your own WOD: Get a watch or find a clock and carry it  with you in a run ten minutes out your front door. Turn around and make it back to your front door in 9 minutes. Eat hearty and rest. Post your Thanksgiving dinner to comments.

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I really didn’t post this picture to “call out” Rob and Darby for slacking off in the middle of the workout. In fact, for Rob, this was his first of two workouts in the same day – yeah, he’s a little crazy about CrossFit. Really, I just wanted to point out our addition of 3 more Olympic platforms, for a total of 5. I can’t wait to see them in action for today’s WOD.

Clean and Jerk
1-1-1-1-1

Finally, a heavy Olympic lifting day! I think you guys and girls are more than ready for this workout. Let’s put together the mechanics that we have been using in our barbell complex’s for a good single repetition max of the clean and jerk.

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The video from last night’s Olympic lifting class. I suggest that you download the video (right click and “save target as”) to you computer to have for faster viewing and future reference. I slowed down the power snatch singles from the two angles for you to check out your form.
Olympic Lifting Class Week 6

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Three point rule for the pushup: Thighs, chest, and nose all touch the ground.

WOD:
5 rounds for time:
Run 400 meters
max set of pushups

Article: The Art of the Pushup

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“Jackie” Gone Wrong
For time:
1000 m row
50 thrusters
30 pullups
500 m row
25 thrusters
15 pullups
250 m row
15 thrusters
10 pullups

Results: “Jackie”/full workout
Neil: 11:15/22:51
Jay: 11:42/23:57
Geoff: 8:03/16:26
Rob: 8:54/16:26
Cesar: 8:13/18:01 (SD, box jump)
Peter: 10:52/21:48
Mike: 10:55/28:00
Robyn: 9:47/21:03
Danielle: 14:31/29:09
Caroline: 13:33/20:25 (jumping pu)
Bret: 25:25 (scaled)
Brett: 9:01/19:33
Wade: 10:15/21:12
Kyle: 9:43/18:46
Shawna: 14:53/28:35 (some jumping pu)
Paige: 19:38 (scaled 3 rnds)

Foundations:
Miyuki
Shaina
Chris
Will
Aaron
Jason
Brian
Cliff
Janelle P.
Amanda

This week we will be taking on the Monthly Challenge against Flatirons CrossFit. The workout is Pinky and the Brain.

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Rest Day

Janelle just completed the Kettlebell Basics Course at Colorado Kettlebell Club this weekend. Look forward to some good kettlebell warm-ups this week.

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In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’

Run 1 mile
100 pullups
200 pushups
300 squats
Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Results:
Today was awesome. Only one person of 14 had done this workout before and he improved by over 5 minutes. Everyone else was really strong on their form and pushed through the entire workout with smiles. Next time we are going to put on the weight vests!
Geoff: 33:15
Peter: 35:42
Cesar: 42:39
Neil: 53:40
Chris: 55:40
Caroline: 61:03 (scaled push/pullup)
Darby: 62:49
Elizabeth: 27:36 (1/2, scaled push/pullup)
Miyuki: 28:00 (1/2, scaled push/pullup)
Shaina: 28:15 (1/2, scaled push/pullup)
Julie: 28:20 (1/2, scaled push/pullup)
Cindy: 29:10 (1/2, scaled push/pullup)
Pam: 30:06 (1/2, scaled pullup)
Bret: 40:30 (1/2, 100 pullups)

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Check us out on the Affiliate Blog. Great job everyone!

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MBS CrossFit: The Transformation from patrick burke on Vimeo

In case you haven’t seen our newest video, here it is. Check it out. Thanks to Isaac for filming last Saturday.

WOD:
AMRAP in 15 minutes, adding 1 rep each round.
5 KB swing each hand
5 KB clean each hand
5 KB push press each hand
5 KB snatch each hand

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This week’s pictures

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MBS T-shirts front (Kyle) and back (Mike). Hey, what do you do if you don’t have the equipment for the WOD? Answer: you improvise as Kyle is here with sledghammer swings instead of medicine balls slams.

WOD:
Tabata “Fran”
Thrusters 75#/45#
Pullups

In this workout we will do 20 seconds of thrusters for reps. We will be allowed 10 seconds to change over to pullups, where we will do these 20 seconds for reps. This process is repeated 8 times for a total of reps. I told you this was coming!

Results:
Darby: 88 (65)
Rob H.: 136
Neil: 90 (45)
Forrest: 126
Miyuki: 169 (6 rnd, squat, jumping)
Julie: 102 (6 rnd, squat, jumping)
Brian: 102 (6 rnd, 6# med. ball)
Shaina: 133 (6 rnd, squat, jumping)
Jeremy: 33
Lisa: 114
Peter: 82
Sammy: 104 (scaled)
Robbie: 115
Kyle: 98
Heather: 95
Shawna: 111
Lucas: 72
Gerard: 82
Wade: 77

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Darby went the full 50 with 250# Mr. Big. Nobody wanted to do 50 with Big Bessy yesterday – I don’t know why?

**Tonight is our Foundations class at 6:30pm. Please get with Pat or Janelle to put your name on the list – we highly encourage your participation. Thanks.**

WOD:
4 Rounds for time:
25 Ball slams
Run/row 400 meters

Last nights Olympic lifting video:
Olympic Lifting Class Week 5

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The am class was fortunate to have some early morning sun. Some pictures are worth a thousand (fill in the blank).

WOD:
50 tire flips for time
Rest 5 minutes
5 rounds of:
10 Tire jumps
10 Inverted tire pushups
10 ring dips

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**Tonight is our Olympic weightlifting class with Nick. If you haven’t noticed, we are encouraging everyone to take advantage of this class. Nick is an awesome instructor with lots of good knowledge on the Olympic lifts. Here is your chance to focus and get great instruction on our complex lifts. Class starts at 6:30pm.**

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Lucas’s Birthday Workout
4 rounds for time:
200 meter dumbbell waiter’s walk
15 Dumbbell hang squat clean 40#/25#
15 Push Jerk 40#/25#

Results in Comments

MBS CrossFit: The Transformation Video

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