Happy New Year! We WILL have our afternoon and evening classes today 4:30-6:30pm. Don’t show up too hungover. Let’s get this year started right with a good workout.
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Results: Today’s workout ended up being modified slightly, but still in the same direction of the circuit-style FGB.
4:30 Class:
Lisa
Adrian
Emilio
Isaac
Brett
Jonathan
Wade
Kyle
Heather
Matt H.
Rob H.
5:30 Class:
Lisa
Erica
Sammy
John T.
Rob H.
Michael
The scheduled “Feed your Mind” class at 6:30 on Wednesday nights is for everyone looking to get serious about their fitness. As we all know, diet is half the battle. The meetings are informal and we are taking time to set everyone up with fitness and diet goals over a scheduled time frame. If you are interested, please let me or Janelle know. The next meeting will be next Wednesday (we are all going out and celebrating tonight), and we would be glad to have you. Cheers to you, 2009, and your future accomplishments! Happy New Year.
3 rounds of 10-15 reps of Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.
**There will be a 8am class added to tomorrow as well as a 4:30pm and 5:30pm class**
Last day before Christmas. **Only one class this morning at 6:30am. We will see everyone again Friday evening at 4:30 and 5:30pm. No morning classes Friday.**Janelle and I visited CrossFit Minnesota yesterday and had a good time with this workout. Thanks for the a** whooping CFMN!
Group pic of MBS CrossFit and CrossFit Verve after the challenge yesterday. Congrats to everyone that came out and gave their best effort. Thanks to CFV for making the drive and joining us. The results of the challenge are below. We will tally the final score and make the official announcement of this month’s Challenge winner before the end of the month. Good job everyone!
CFV Team B: 25:26
Anna
Amy
Matt
Alan
MBS BA’s: 25:28
Emelio
Adrian
Isaac
Jonathan
CFV’s Team A: 25:30
Cherie
Emily
Dan
Ben
MBS Team Crushers: 30:09
Mandy
Tiffany
Lisa
Miyuki
MBS Team Powder Puffs: 31:06
Sammy
Erica
Jay
Kirsty
Ok MBS, it’s time to whoop it on for this month’s Monthly Challenge. We will have CrossFit Verve in the house with us as we take on the following team workout:
Use a four person team to complete the workout. Only two members may work at a time. All pullups are done before the pushups, pushups before the situps, etc. Have fun!
MBS CrossFit Holiday Week Hours:
Monday, Tuesday: 6:30am, 4:30pm, 5:30pm
Wednesday: 6:30am (no evening classes)
Thursday (Christmas): Closed
Friday: 4:30pm, 5:30pm classes only
Saturday: 10am Free Group Workout
Please call or email Pat and Janelle if you have any questions about our class schedule for the holiday week. There’s really no excuse for you to not make it in. If you need any reminding of what happens when you miss a CrossFit workout, look here —> Don’t Kill the Kitten
Yesterday was a blast. We decided to substitute sprints for the rowing in the workout. I saw a huge improvement overall by doing the technique focused drills prior to the sprints. It was really great to see some of our older athletes sprinting along side our younger athletes.
WOD For those not attending Saturday’s Monthly Challenge:
“Angie”
100 pullups
100 pushups
100 situps
100 squats
WOD For everyone attending Saturday’s Monthly Challenge:
5 rounds for time:
20 double unders
10 tire flips
Results: We had the A.M. class do the workout with sprints as a substitution for the row. The P.M. classes focused on the sprints first and then did “Karen” after a few minutes break. Everyone did real good with the sprinting and afterward there was a few PR’s set with the “Karen” workout. Good job everyone!
No longer the low man on the todem pole. Just a few weeks ago Gerard came into MBS wanting to get “hazed.” He probably got a little more hazing than he anticipated, but it was all part of the process. Last night he conquered the power snatch with a slightly lighter than prescribed weight. It won’t be long before he’s gotta go out and get some bowling shoes to lift in.
“Rob H.’s Birthday Workout”
Complete the following ladder in reps of 10-8-6-4-2 for time:
KB Swing
KB Clean and Press
KB Squat
Complete reps on both sides. Complete 15 KTE to break up sets. Set the KB down or rest for 7 burpees.
**Tonight is Part II of “Feeding the Mind“, which is really just fancy talk for putting our nutrition and fitness goals into reality. Last Wednesday we talked about the basics of the Zone Diet. Tonight we will be taking the first step in putting our goals into action; writing them down in front of our peers. If you missed last week, no worries. Join us tonight and we will get you caught up.**
