Jeremy J. hitting the box jump portion of the “Kelly” workout on Saturday. Jeremy and his wife Nettie joined the crew a couple weeks ago and they are going to be one strong couple. Speaking of couples and CrossFit, I’m pretty proud of our couples that workout at MBS. I used to think that it was impossible for men and women to succesfully workout together, ecspecially as a couple. But, some of our strongest athletes are couples that workout together. CrossFit - making the impossible possible!
Workout Deadlift
3-3-3-3-3
Focus on solid form. Avoid chasing high numbers on the 3 rep max and get a nice solid 85-90% effort with perfect form. Move quickly and then hit today’s CF Hq WOD:
Here is a good vid from CF Hq of the dumbbell split lifts. Use a weight that allows you to be EXPLOsive in the hips. Heavy weight will only slow you down and force you to lose form. Mechanics, consistency, and intensity…in that order.
Rest DayThe 10:00 am Free Saturday classes usually get a good turnout, ecspecially when you bring your friends in to share the pain.
A lot of you guys have been out and about. I know that many of you were out at the Boulder Bolder last weekend before our Memorial Day party. A few more of you have done some other races, while others have been out hitting the trails. You got any pics? Share your interesting pics with the rest of us. We’ll post them on the blog and you can show off all the cool things you did this summer. Show us what you got!
MBS Mod. WOD
With a partner complete AMRepsAP in 12 minutes of:
3 Ring dips + 3 Chins (palms facing)
1 12-yard bear crawl forward and backward
Both partners can work simultaneously, but must be working at different stations. The ring dips and chins must be performed in that order. Meaning, you will do 3 ring dips then 3 chins to count for one rep, and so on. Score is total reps performed in the 12 minutes.
Video: Muscle-Up Progression, Jeff Tucker (CFJ Preview) …[wmv][mov]
**Note: we are not posting the Beyondthewhiteboardlink to the daily posts anymore. However, we are following a slightly modified version of the CF Hq posted WODs and you can still post your scores to BTWB under the “workout” link at their website. Another suggestion for keeping track of performances would be to post your scores to comments! Just FYI.**
Can someone tell me if Tom is POSE running or not? If not, what in this picture is wrong?
Last week I had someone tell me that the POSE running drills made them run funny and that they weren’t getting it. My answer in short was that the POSE running is a technique like any other (think clean & jerk and snatch). You aren’t going to get it in two short weeks even if you are applying yourself. It takes time and it takes patience. If you allow yourself the time to practice the drills you will get it. Running can be fun again. We still have seats for the POSE running clinic this next weekend. Let me know if you are interested.
Making way to the next generation of CrossFitters. We had a full house last night at the MBS Memorial Day barbeque. Thanks to everyone that stopped by. Pics are below.
Workout
Overhead Squat
5×5
..then
Modified CF Hq WOD:
Three Rounds for time:
10 Pullups
15 Pushups
20 Situps
25 Squats
Rest 1 minute between rounds.
The Programming Buzz
So, I sent out an email to everyone about what to look forward to in the next month at MBS. Only a couple people brought it up at the barbeque last night, but I’m sure theres a few more questions about what we’re going to be doing. I stated in the email that we will be following the HQ WOD’s on the 3 on, 1 off schedule. But, to be more precise, we are using the HQ posted WODs in addition to a strength focused program. Meaning, some of the HQ WODs will be modified as necessary to fit our needs. In addition, when the HQ posts a rest day, we will incorporate a workout that focuses on specific movements (weightlifting, gymnastics, or metcon) that we have already planned. Again, the overall goal is to shake things up and find any weaknesses in our program…and yes, there will be some.
By the way, lets congratulate the HAGS (Hunter and Gatherers) on their victory of the first ever Paleo Challenge Lockdown. Melissa, Paige, Kyle B., and Jeremy worked their butts off, literally. More info and the rest in the Nutrition Blog.
Congratulations to Melissa, Jeremy, Paige & Kyle B – Your consistency and hard work paid off!
The Hunters & Gatherer’s (H.A.G’s) also submitted the winning slogan:
Blood is replaceable. Sweat is expected. Tears are optional.
MBS CrossFit
Broomfield, CO
Congratulations to all Lockdown Challenge participants, together you accomplished the following in just 30 short days:
* Dropped 152 pounds!
* Lost 38 inches around your waists!
* Increased your “Cindy” by 63.6 rounds!
* Took 3,266 seconds off your DL/Burpee WOD!
* Took 2,890 seconds off your “Grace”!
So, I’d have to say that the Lockdown was a success! You all look better, feel better and preform WAY better! Awesome job, Pat & I thank you for all of your hard work, you are proof that what we eat does matter!
Final Standings:
The Pirhana’s: 444
The Filthy 5: 460
The Woolly Mammoths: 476
Wickedly Delicious: 429
Sticks-N-Stones: 494 The H.A.G’s: 513 Paleosauruses: 366
**If you haven’t filled out the Post Lockdown Survey, we would appreciate you taking a few minutes to complete it as it will provide valuable feedback with regards to how we introduce the importance of nutrition to new MBS athletes**
We had the garden expert (my mom) in town for the weekend and she gave us a big green thumbs up on our garden. We should be seeing some sprouts here in a week. We will keep you updated on the progress.
**Reminder: We will only be having the noon class today. All other classes are cancelled. The MBS Memorial Day barbeque will start at 4:00pm. Feel free to bring your kids and freinds. We have all sorts of activities lined up for the little ones (bounce houses, obstacle courses, tire swings, balls, balls, and more balls). Don’t forget to bring your favorite dish and lawn chairs. See you at 4!**
Workout
Trevor Win’E Memorial Day Challenge
In teams of 4, complete the following for time:
300 Pull ups
400 Push ups
500 Sit ups
600 Squats
Execution: This is a team effort so it is accumulative reps. Only two teams members can exercise at a time, and all reps must be completed before moving on to the next movement (i.e. finish all pull ups before moving on to the push ups).
**Please join us today at 9:00 am and 10:00 am for a free workout. As always, friends and family welcome.**
Workout
Run to light (1200 meters)
4 Rounds for time of:
100 ft. Walking lunge with 20# DB
30 Box Jumps
15 Ring Dips
Finish with 500 meter run
**Reminder: On Monday we are having a Memorial Day barbeque at the facility. Friends and family are welcome. We will only be having the noon class. All other classes are cancelled. Barbeque starts at 4:00 pm. See you there. **
All logs, benchmarks, final measurments, photos and post lockdown surveys MUST be turned in by midnight tonight!!
We will be announcing the WINNER on Monday, and cannot accept ANY late paperwork!
Please take a few minutes to fill out the post lockdown survey, it was emailed it to all of the lockdown participants eariler this week. The last page includes the voting for you favorite new MBS slogan… so don’t forget to vote! Pleas email it back to me before midnight tonight!
You all did an amazing job with the lockdown, the results are astounding! We will have the numbers (total lbs lost, total inches lost, and total improvment on all three benchmarks) on Monday at the BBQ. Please join us, it is sure to be a great time!
Learn the POSE method of running with Nicole Gibson
Sunday, June 7th, 2009 at MBS CrossFit Training Facility
Intro Clinic: 8:00 am to 11:30 am
Advanced Clinic: 12:00 pm to 1:30 pm ($15 if you attended the Intro clinic already)
Cost: $35
Coaching Background: Nicole Gibson’s coaching and training background began in competitive swimming. While in college she realized the affect overtraining had on her performance potential. After college she went on to be the head coach of a swim team of over 300 children ages 6-18 where she developed and honed methods of “quality not quantity” and technique over blind repetition. Over the course of four years the team became one of the dominating players in the Northern Virginia swimming community and many of her swimmers have gone on to swim in college and compete at the Olympic and international level. After her time as a swim coach she began graduate school in Philadelphia where she took up running due to time constraints. She quickly became enthralled with the sport and the technique driving the movements. She took a job at a local running store, began competing, and for two and a half years immersed herself in the coaching and analysis of runner form involving methods such as those presented by the POSE and Chi running techniques. She became a certified CrossFit Endurance coach in September of 2008 and has taught clinics for ultra-marathoners, military personnel, mountain bikers, high school runners, triathletes, and CrossFit affiliates. She is an avid CrossFitter and trains for endurance events relying solely on CrossFit and CrossFit Endurance. She also coaches a number of local triathletes in the Boulder, Colorado area.
Clinic Agenda:
- Video gathering (occurs 20 minutes prior to start of clinic)
- Introductions
- Running technique presentation
- Video analysis 1
- Skills and Drills (Level I)
- Q&A and homework
- Video analysis 2 (for 30 minutes after the clinic ends)
What to bring:
- Comfortable clothes to run in
- Running shoes, preferably racing flats or a flat-soled shoe
- Compact Metronome – any brand will do
- Seiko DM50 Compact Metronome available on Amazon.com
- Pen and paper for notes (if desired)
Please contact usfor more information or to put your name on the list. Class will be limited to 15 spots to ensure quality instruction.
This is the last day to do your benchmark workouts, please get them done today
Best wishes to Zach and Alex as they head off to Marine Officer Candidate School this summer. Both of them have been training hard to prepare for the rigorous physical training program offered at the course.
Workout
Rocky Mountain Region Qualifier WOD #3
From the ground to overhead anyhow.
7,000 lbs. men
5,000 lbs. women
We didn’t want anyone to feel left out, so we are going to do the final workout that was done at the qualifiers last weekend. Here are the weight choices and the reps:
Men’s Choices 7,000 lbs for time
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps
Women’s Choices 5,000 lbs for time
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps
**If you haven’t already RSVP’d, please let us know if you will be joining us at the Memorial Day barbeque on Monday. We will have fun and games for the whole family. Party starts at 4:00 pm. As a result, we will ONLY have the noon class on Monday. All other classes will be cancelled.**
Workout Darby’s Birthday Workout
Max set of bodyweight back squat
50 situps
Max set of bodyweight back squat
50 Chest-to-bar Pullups
Max set of bodyweight back squat
50 Back extensions w/ 45# bar
Take rest as needed with exeption to the max sets of back squats. Use bands or boxes if needed to get the chest-to-bar pullups. Record the 3 sets of back squats and weight.
Nicole Gibson is going to be doing another POSE clinic for us on June 7th here at MBS CrossFit. In case you missed the first one, it was a very informative 3-hours with a lot of hands-on instruction and drills. Everyone that attended left with a great understanding of how to reduce running injuries and improve their overall running performance.
Also, if you attended the first clinic, Nicole will be doing a follow up session with more advanced drills and instruction. The intro clinic will run from 8:00 am to 11:30 am and the advanced clinic will run from noon to 1:30 pm. More info on both clinics will be available in the gym.
MBS CrossFit is taking a team to the CrossFit Games Affiliate Cup Challenge in July. The team will consist of three guys and three girls and they must be current members of the gym. The challenge will take place in Aromas, CA on July 10th (same weekend of the individual games) and go through Sunday, July 12th. If you are interested in taking part, whether as a member of the team or taking vacation in CA in July, let us know. More details will follow.
You’re Free. Free to eat Pizza, drink beer, gorge on ice cream, refuse to sleep, etc.
We hope that this is not what you will choose to do but regardless, great job during Lockdown and Thank You for your hard work!
This week you need to do the following: * Turn in your completed log book
* Get your post-lockdown photo & measurements
* Complete all 3 benchmark WOD’s
* Turn in the Post-Lockdown Survey & vote for your favorite slogans by Friday
* Attend the MBS Memorial Day BBQ for friends & family!
Jeremy J. hitting the box jump portion of the “Kelly” workout on Saturday. Jeremy and his wife Nettie joined the crew a couple weeks ago and they are going to be one strong couple. Speaking of couples and CrossFit, I’m pretty proud of our couples that workout at MBS. I used to think that it was impossible for men and women to succesfully workout together, ecspecially as a couple. But, some of our strongest athletes are couples that workout together. CrossFit - making the impossible possible!
