“That was a lot harder than I thought it would be.” – Comment repeated by almost everyone after yesterday’s obstacle course. The course included a 15 meter sled pull then push, over-under obstacle, low hurdles, ladder with sandbag, muscle ups, farmers walk, tire flips, 60 yard sprint, box hurdles, and rope climb or burpees. Yeah, it was pretty bad.
Workout Steve’s Birthday Workout
3 rounds for time:
Run 400m with 20lb/10lb weighted medicine ball,
40 squats
30 pushups
20 jumping lunges
10 pullups
Finish with 400m run with 20lb/10lb weighted ball
**Lockdown Logs through Thursday 4/30/09 are due TODAY, late log books will not be accepted. If you will not be in the gym today, please email your log books so you don’t let your team down!**
We got the camera running again after burning out the batteries last weekend…just in time to catch Caroline back in action on the box step ups. Its great to have you back in the gym Caroline!
This workout is inspired by the Marine O-course, which is mandatory for Marine recruits suffering through boot camp. It will be fairly similar, including the end of the run with a rope climb.Paleo Kits are in! We ordered the Large (373 cal.) packs. You can pick them up at the gym today.
Weightlifting Meet Results When: April 25, 2009 Judged lifts: Snatch and Clean & Jerk Elgibility: No affiliation requirement Time: Weigh-in’s begin at 9:00 am. Lifting begins at 10:00 am. Awards: Awards will be presented to lifters that place 1st, 2nd, or 3rd in their category.
The MBS CrossFit Spring Weightlifting Meet is not a sanctioned meet and does not require the use of a singlet. However, lifters should wear appropriate gym attire and athletic shoes. USA Weightlifting rules will be used in judging the competition.
Results: We had 32 lifters at our first annual MBS Spring Meet. Thanks to the lifters from CrossFit Verve, Front Range CrossFit, Flatirons CrossFit, Defy, Emerfit, and MBS CrossFit for participating in the event. Pictures and video will be posted to the photo gallery.
2009 Events and Competitions:
May 2nd : White Lake Half Ironman Triathlon, White Lake NC
May 9th : Barkin Dog Duathlon, Denver CO
June 20th : XTERRA Off Road Triathlon, Buffalo Creek CO
July 12th : Boulder Peak Triathlon, Boulder CO
Sept 19th : IRONMAN Distance Triathlon, Oklahoma City, OK
Will is heading out to NC this weekend for his first Triathlon of the season. He has been training hard this winter and is also on his second month of the Paleo diet. As you can see, he has quite a list of endurance races this summer. Represent the MBS wings this weekend!
Workout
Five rounds for max reps of:
Sumo-deadlift high-pull, 15 seconds
45 second rest
Push press/jerk, 15 seconds
45 second rest
Box jump, 15 seconds
45 second rest
You get to choose the weight and height of the box jump on this workout. A heavy weight will slow down your reps, but give you more power. A higher box will slow down your jumps, but be more challenging. Going for total load and total reps. Have fun!
Lucas got some excellent pictures this weekend at the MBS Olympic Weightlifting Meet. We will be putting together some video with the pics. Congrats to all our lifters for settting PR’s in their lifts. The average total (snatch and clean & jerk combined) was increased 35lbs from our last meet in January.
Workout “Nancy”
5 Rounds for time:
15 Overhead squats (95#/65#)
Run 400 meters
**This weekend Nicole Gibson will be coming down to do a POSE running clinic from 8am to 11am this Saturday. The clinic will include video analysis, running technique demonstration, skills and drills, Q & A and homework, and a final video analysis to go home with. There are two more spots open, cost is $35. Talk to Pat for more info.**
Week 1 results are in, and as of Friday, the Filthy 5 are in the lead!
After reviewing your week 1 of log books, it is safe to say you are starting to reap the benefits of naturally detoxifying your body! Although, if you are feeling hungry, you are not alone! Several other “Lockdownee’s” are sharing your pain. My advice is eat more! Get creative, open up your Paleo friendly cookbooks and make a treat for yourself. We have tried several of the recipes we shared with you, and enjoyed them all! It is too easy to get into a routine due to convenience or laziness… this will lead to cheating! So, try the pumpkin cookies or the paleo pancakes (I REALLY like these).
We will continue to update the results as the missing logs are turned in.
** Note for the remainder of Lockdown – Log books MUST be turned in each Friday, no exceptions will be made. If you are going to be gone, please email it**
Last Friday all members of teams competing in the 30-day Paleo Lockdown were supposed to turn in their food and diet logs. Bonus point were awarded to the Filthy 5 for getting their goals sheet turned in first. Check the rest of the updates and the 1st week’s points awarded on the Nutrition blog.
We had 32 lifters compete in yesterday’s weightlifting meet. We were happy to see some new faces among the crowd. We had a blast hosting the event and we plan to do more in the future. Thanks to all the MBS crew that helped out in setting everything up – we couldn’t have done it without you.
One more time for consistency – our MBS athletes that showed the most improvement in yesterday’s meet (not surprisingly) are the same ones that have been showing up for the Olympic weightlifting class at 6:30 on Tuesdays and Thursdays.
Jasmin Dever of Front Range CrossFit took the overal women’s first place total with 125kg’s or 275lbs. Jeremy Christofferson, also from Front Range CrossFit, took the men’s first place total with 221kg’s or 486lbs.
**No classes this morning due to the Olympic Weightlifting Meet. Competition will begin at 10:00 am and last several hours. Please come out and show your support of our lifters.**
Tomorrow we are hosting the Spring Olympic Weightlifting Meet here at MBS. Over 30 athletes from CrossFit gyms around northern Colorado will be competing in the Olympic snatch and the clean & jerk. Please come show your support for our MBS lifters. Lifting will begin at 10:00 am and should last a few hours. Unfortunately, unless you are competing, there will be no WOD tomorrow.If you are interested in competing, registration closes Friday. Register HERE.
Workout Complete as many rounds in 5 minutes as you can of:
10 Pull-ups
20 Push-ups
30 Lunge steps
Complete 3 rounds, resting 1 minute between each round. Record total number of completed rounds.
**Official road workouts have been posted in the Nutrition blog. Also, today is the day that you turn in your first week’s log. Make sure you do this today if you are not going to be showing up tomorrow. We need to tally the points for week 1.**
Here’s Part II of Methuselah’s Paleo in a Nutshell series. The case of high-intensity, constantly varied functional movement is well made.
This Saturday we are hosting the Spring Olympic Weightlifting Meet here at MBS. Over 30 athletes from CrossFit gyms around northern Colorado will be competing in the Olympic snatch and the clean & jerk. Please come show your support for our MBS lifters. Lifting will begin at 10:00 am and should last a few hours. If you are interested in competing, registration closes Friday. Register HERE.
Workout
Five rounds for time of:
135 pound Squat clean, 7 reps
15 Handstand push-ups
With the good weather and growing 4:30 class, we’ve been able to knock some rust off our old pullup bar. Congrats to everyone that got in their benchmark WODs this week.
Workout
5 Rounds for time:
500 meter run
30 Situps
30 Back extensions (45#)
Paleo challengers/softball players can log softball practice into beyondthewhiteboard under “softball practice/game”.
Paleo Nutz
Robb Wolf recently posted a compilation of his message board discussions regarding Zone and Paleo. He answers a lot of common questions about tweaking the Zone, adapting to the Paleo diet, and some basic CrossFit exercise selection questions. Good info!
Yesterday we had 57 people show up for the Workout of the Day and their benchmark WOD’s. Yet again, we set a record. Thanks to Brooke for the workout, and our Paleo challengers getting their benchmarks done on time. Keep on track with your diet logs b/c theres a rumor floating around that extra points will be awarded to teams that have their logs filled out and turned in on Friday.
Workout 10 Rounds for time of:
12 Burpees
12 Pullups
Congrats to our athletes that were out in competition this weekend. Sean, Rob, Jason, Melissa, Lisa, and Jeremy went down to the last practice games at Front Range CrossFit. Sean did great as normal, placing second overall, and one of only 5 men to complete the workout as Rx’d. Josh and Pat went up to Ft. Collin’s for the Battle at the Fort Strongman competition. Josh placed 3rd in the Novice Middleweight division on his first strongman competition ever! Keep up the good work MBS.
“That was a lot harder than I thought it would be.” – Comment repeated by almost everyone after yesterday’s obstacle course. The course included a 15 meter sled pull then push, over-under obstacle, low hurdles, ladder with sandbag, muscle ups, farmers walk, tire flips, 60 yard sprint, box hurdles, and rope climb or burpees. Yeah, it was pretty bad.
Age: 31
