The Saturday morning crew got a little wind yesterday during the workout. It was nice to see some new faces along for the deadlift pushup and run WOD. Good job everyone!
Josh took the big tire for a 10 flip ride yesterday in 2:16. Josh’s goal is to do 50 flips in 10 minutes. If you have flipped, or attempted to flip the large tire, you know how incredibly big a feat that is. Josh is definately going to be one of our guys representing us well at our 2nd annual Strongman/Strongwoman competition in March. I can’t wait to see what kind of animal we can turn Josh into.
The Rocky Mountain Regional Games is open for registration today. The games will be held at Front Range CrossFit on May 16th and 17th. This is going to be an exciting event for all. Although, this is a qualifying event for 5 top men and women that will then go to the World Games in Aromas, CA, it is an event that will be open to ALL skill levels. Registration will close fast, so get on it!
**FREE 10am workout today. Freinds and family are welcome to join in.**
Saturday “Fun” Day
Solo or with a partner, complete 5 or 10 rounds of:
10 Deadlift pushups 185/135
200ft sprint
“It doesn’t have to be fun to be fun.” If you are doing this workout with a partner, the front plank position will be used as an “active” rest position if there is any overlap during exercising. Enjoy!
Results: The vid below says it well; no excuses. You all demonstrated that very well this morning. The wind was blowing 100mph, it wasn’t that warm, and the workout sucked, but you all made it happen. We had 30 people show up – a new Saturday record (besides last weekend)!
Results: Lots of records broke today – 3 men’s and 4 women’s new records will be posted on the whiteboard. Records are posted in red. Good job everyone!
Chris: 8:41
Sam B: 10:39
Darby: 13:48
Mike: 13:58
Dwight: 14:39
Will: 14:40 Sean:5:10 Janelle: 6:30 Jay: 7:35 Brett: 9:47
Gerard: 10:22 Pat: 5:56 Anna: 24:47 (singles scaled)
Jonathan: 13:11
Lucas: 18:00 Tiffany: 17:30
Micheal: 11:45 Caroline: 14:16 Kyle: 9:17 Heather: 11:17 Wade: 12:15
Randy: 22:22
Yesterday’s WOD:
Pat: 8:55
Sean: 10:43
Annie (Speal)…[wmv][mov]
Yes, we are resuming the 10am Saturday workout. As always, freinds and family are encouraged to join. If you haven’t already check out beyondthewhiteboard.com. Register for free and join MBS CrossFit. We will be using this system to track YOUR progress in the WOD’s. You can also use this system to compare yourself with other CF’rs across the globe.
Julie, getting ready to pull the bar from the ground, is in her second month here at MBS. Julie is one of the most consistent athletes we have in the 6:30am class. Minus a couple sessions fighting the cold, she has been here at the same times every week and it has paid off. Yesterday, she killed the power clean workout. Good job Julie!
CF Hq WOD:
Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees
Let trailing knee gently kiss the ground on each lunge.
A couple things that I want to pass:
First, Team MBS is joining a bunch of other crazies on February 22nd to run the stairs of the tallest building in downtown Denver. The event is Run the Republic. The event is sponsored by the American Lung Association and all the money goes toward a good cause. We did the event last year and it is a blast. Click on the link to the right for more info, or go to theMBS Team Page and sign up.
Second, we have been searching for a way for you guys and girls to track your progress in the WODs. An online workout tracker has been developed by beyondthewhiteboard.com. Simply click on the link and set up an account. From there you can add yourself to MBS CrossFit. Let us know if you have any problems in setting up your account. Get ahead of the game and set it up today. We will be following up with this shortly.
WOD:
4 Rounds for time:
15 Ring Dips
12 Power Cleans 135#/85#
Less than 110 days from now, the Rocky Mountain Regional Games will take place in Denver, CO at Front Range CrossFit. The Rocky Mountain Regional Games will be comprised of 11 states, from Illinoise to Colorado. Athletes at the Regionals will be competing for the top 10 qualifying spots (5 men, 5 women) for the CrossFit World Games in Aromas, CA on July 11th and 12th.
How to Squat (CrossFit Journal, December 2002)
Here are some valuable cues to a sound squat. Many encourage identical behaviors.
1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself down with your hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving the feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you.
23. At the top of the stroke stand as tall as you possibly can.
One of the members of Front Range CrossFit captured some good pics of the meet on Saturday.Google Slideshow.
Tabata Intervals
Wall-to Wall Sprints (suicides)
Air Squats
Pushups
Situps
For each exercise, complete 20 seconds of work with 10 seconds of rest. Repeat for 8 rounds.
Results: Only the morning class did the wall-to-wall sprints. Every other class insisted on doing the benchmark Tabata interval, beginning with pullups. Also, other than Dwight in the morning class, every other class completed the Tabata with burpees unscored.
Josh S: 30
Dwight: 37
Darby: 28
Sam B: 32
Peter: 38
Geoff: 35
Rob: 41
Kyle: 31
Wade: 31
Lucas: 27
Cliff: 37
Cesar: 36
Jeremy: 27 (scaled)
Lisa: 33 (scaled)
Julie: 22 (scaled)
Shaina: 31 (scaled)
Shawna: 31 (scaled)
Tiffany: 24 (scaled)
Josh A: 23 (scaled)
Brian: 22 (scaled)
Caroline: 26 (scaled)
Bret: 23 (scaled)
Diana: 27 (scaled)
Aaron: 29 (scaled)
Matt: 20 (scaled)
Sam T: 32 (scaled)
Randy: 23 (scaled)
Michael: 33 (scaled)
Olympic Lifting:
Sam
Lucas
Wade
Kyle
Janelle
Terry
Olympic Lifting classwill go as scheduled tonight at 6:30pm. This class is moving from a technique-based class, to a full hour of lifting. If you intend on joining this class, please have general warmup done prior to 6:30pm.
Wade turned in a 60kg snatch on Saturday. Here, he awaits the signal to drop the weight.
Just in case you were wondering how the event went, we had38 competitorsat the meet Saturday. Thirteen of the 33 Colorado CrossFit affiliate gyms were in attendance. The highest total of the day was from Zach Wirth from the Rocky Mountain Lifting Club, who had 247kg (543 lbs). We plan on holding another practice meet again in mid April. Stay tuned for more information.
Bare Knuckles Weightlifting Showdown:
Janelle and I would like to thank everyone that came out for the meet yesterday. Everything went very well and we are proud of all our lifters. We are especially grateful for everyone that helped put this meet together, from the bars and equipment to the camera I borrowed yesterday morning, you all made it happen.
There were a lot of PR’s set yesterday. Full meet results will be posted soon. Enjoy some of the pictures we captured yesterday. If you have any pics that you took at the meet that you would like to share, please send them to us for a video that will be put together.
BARE KNUCKLES WEIGHTLIFTING SHOWDOWN AT THE FLIGHTLINE
Snatch 1-1-1
Clean & Jerk 1-1-1
Weigh-in begins at 8am, and lifting will begin at 10am. This is an unsanctioned Olympic lifting meet, which consists of a 3-attempt snatch and clean & jerk. The goal of the meet is to introduce the sport of Olympic weightlifting to beginner athletes around Denver. We are expecting athletes from CrossFit affiliates from Colorado Springs to Montrose, CO. It will be a good time to see and meet athletes that share a similar interest in CrossFit and the sport of Olympic lifting. This is going to be a fun event regardless of your skill level or experience.
**This Saturday is the Bare Knuckles Weightlifting Showdown at the Flightline. We have over 30 lifters competing in the event, some of which are our own. Please come support the MBS team and the rest of the CrossFit community. This will be a great event to see some really good competitors from across the state. Lifting starts at 10:00am.**
3 Rounds for time:
50 Lunges
40 Double unders
30 Knee to Elbows
“Should’ve went with the Bowflex.” – Anonymous MBS athlete (Darby)
“Migrane Relief”
15 Deadlift (1.5xBW)
21 Snatch R hand (53#/35#)
21 Snatch L hand (53#/35#)
Max set of kipping pullups
9 Deadlift (1.5xBW)
15 Snatch R hand (53#/35#)
15 Snatch L hand (53#/35#)
Max set of pushups
6 Deadlift (1.5xBW)
9 Snatch R hand (53#/35#)
9 Snatch L hand (53#/35#)
Max set of situps
Results: It was pretty amusing to watch this workout. We ended with a max set of situps, which for some people, ended pretty quick with a fast-paced score under 50. Some of us went on for several minutes with a slower-paced long set of pullups – Emelio finished with 500 situps…NO JOKE! It wasn’t fast, which you can see by his time, but it was a lot of reps. He could barely stand afterward and the skin of his back was rubbed raw. I see a future Jack Lalanne.
Brandy: (135/25) 74/12:38
Lisa (145/30) 85/19:38
Josh S (155/35) 85/14:25
Brian Z: (155/40) 220/21:00
Jeremy: (225/44) 104/19:50
Dwight: (185/53) 88/14:27
Julie: (92/15) 67/17:58
Darby: (185/35) 63/17:50
Josh A: (185/35) 54/10:45
Alex: (155/35) 97/11:21
Peter: (135/40) scaled 300/26:24
Jonathan: (95/20) 208/18:37
Caroline: (135/25) 112/25:14
Matt H: (115/30) 39/21:23
Bret: (185/40) 63/20:01
Kyle: (225/53) 203/23:21
Randy: (135/35) 63/16:23
Matt K: (155/35) 68/20:40
Erica: (64/25) 254/23:49
Aaron: (185/40) 422/33:35
Emelio: (160/30) 528/36:10
Adrian: (84/20) 209/21:40
Sam T: (115/35) 390/29:51
Diana: (70/15) 134/19:39
Wade: (305/53) 236/23:59
Paige: (201/53) 59/21:01
Cliff: (243/53) 252/31:02
Cesar: (229/53) 91/18:31
Sarah: (60/20) 133/23:39
Janelle: (170/35) 249/18:44
I’ve had several conversations about grip and how to hang onto the pullup bar without having callous problems. Rip explains it pretty well in this video:
Rip on Grip – video [wmv] [mov]
Brian battled out his last couple of singles and ended up with a PR of 150# on his jerk. Brian is a guy that won’t go up, no matter how many times you tempt him, unless he feels strong on his technique. Good job buddy!
Weightlifting tip:Wrist pain Wrist pain is a common complaint among beginning weightlifters. A lot of the time, it is due to lack of flexibility of the wrists. Getting to the proper wide-grip position of the snatch can be difficult, landing the bar on the shoulders in the clean, and doing front squats for more than a couple reps are nearly impossible with inadaquate flexibility. How do we fix this?
Start by warming up the wrists thouroughly by rotating them in all directions. Add resistance to your wrist rotations by using your hands against each other. Do a warmup with the empty bar such as the Burgener warmup. Putting your wrists, elbows, and shoulders throught the expected range of motion will not only prepare them for the oncoming workout, but stretch out the muscles and get them ready for the session.
Do this light warmup before every weightlifting session. A light wrist wrap can be placed around the wrists for added stability and comfort. Use caution when using wristwraps, as they can limit flexibility and strength in the wrists. With time, your wrist pain will subside and you will enjoy the benefit of the Olympic lifts.
Sean, not to be outdone by Brett, presses the log overhead.
**If you are planning on lifting this weekend at the Bare Knuckles Weightlifting meet, you must be at the 6:30pm Olympic lifting class.**
Push or Split Jerk
1-1-1-1-1
50 Tire Flips for time
Men = 400lb
Women = 250lb
Results:
Today we had a mixture of classes, some of them going for a max single rep, and others working on technique. All of us came out on top, some with PR’s and some with better jerk technique. Loads posted in no specific order.
Jeremy: 150
Lisa: 95
Matt: 185
Dwight: 185
Darby: 135
Sam: 155
Josh A: 155/4:40
Brandy: 20 (scaled shoulder)
Janelle: 120
Michael: 225/3:37
Peter: 135
Kyle: 155/4:24
Sean: 240/3:07
Sam T: 105/4:00 med
Jakob: 105
Bret: 115/6:12
Heather: 110/2:05 (1/2)
Diana: 60/scaled
Rob H: 225/3:53
Lucas: 185
Geoff: 45/4:36
Aaron: 95/3:36 med
O-Lift Workout:
Randy
Heather
Kyle
Sean
Aaron
Lucas
This is a good video of some elite CF’ers going overhead. You will get to see many back-to-back repetitions of different variations: Quest for 300# Overhead…[wmv][mov]
Brett working on his overhead squat this weekend with his daughter Mason.
**We are having regularly scheduled classes today at 6:30am, 8:00am, noon, 4:30pm, 5:30pm, and 6:30pm.**
“Chelsea”
Each min. on the min. for 30 min.
5 Pullups
10 Pushups
15 Squats
In this workout you complete this cycle for as many rounds as possible in the 30 minutes. If you complete the cycle before the minute is up, you rest until the next minutes starts.
Josh took the big tire for a 10 flip ride yesterday in 2:16. Josh’s goal is to do 50 flips in 10 minutes. If you have flipped, or attempted to flip the large tire, you know how incredibly big a feat that is. Josh is definately going to be one of our guys representing us well at our 2nd annual Strongman/Strongwoman competition in March. I can’t wait to see what kind of animal we can turn Josh into.
Julie, getting ready to pull the bar from the ground, is in her second month here at MBS. Julie is one of the most consistent athletes we have in the 6:30am class. Minus a couple sessions fighting the cold, she has been here at the same times every week and it has paid off. Yesterday, she killed the power clean workout. Good job Julie!
One of the members of Front Range CrossFit captured some good pics of the meet on Saturday.
Wade turned in a 60kg snatch on Saturday. Here, he awaits the signal to drop the weight.
Brian battled out his last couple of singles and ended up with a PR of 150# on his jerk. Brian is a guy that won’t go up, no matter how many times you tempt him, unless he feels strong on his technique. Good job buddy!
Sean, not to be outdone by Brett, presses the log overhead.
Brett working on his overhead squat this weekend with his daughter Mason.
“Active” Rest Day
