Short and proud! Here they are folks, the team that is going to represent MBS in Aromas next weekend. Heather, Tiffany, Janelle, Rob, Sean, and Brian are all geared up for the competition. They blasted through a brutal team workout on Monday that consisted of two-person deadlifts, two-person clean and jerks, and buddy log carries.
Workout
Bench Press
5-5-5-5-5
…then
As many rounds as possible in 12 minutes of:
6 Med. ball overhead throw
6 Burpee broad jump (body height)
The Med. ball overhead throw is an exercise taken from the CF mainsite archives. It consists of the athlete standing 10ft. from the wall with a 10ft. high target firmly attached to the wall. Taking the ball to an overhead position and slightly extending the trunk, fire the ball to the 10ft. target. Similar the the “wall ball shots” the ball must hit the target. Athletes can use the 6 lb. or 10 lb. Dynamax medicine balls. Have fun!
**Starting this week, noon classes Monday through Friday. See ya in the gym!**
R.J. killed yesterdays row/squat/pushup workout. R.J. hits the morning class with the other “morning people.”
If your not a morning person but would like to meet some of the other members of MBS, keep your eyes peeled for the MBS Air Show Barbeque invitation. The Rocky Mountain Regional Airport hold an airshow every year in August and you got front row seats as a member of MBS. Invitations will be sent shortly.
Workout
Deadlift
1-1-1-1-1
…then
As many ring dips as possible in 2.5 minutes
Simultaneously, Sean and Micheal doing handstands. Sean getting his in Mexico and Michael getting his at the gym.
Just a note to all you following our programming. We are going back to original MBS workout programming versus the CrossFit Mainsite WOD. This should be a welcome change for all of you that miss the obstacle courses and backwards bear crawls.
Workout
For time:
Row 1,000 meters
10 Air squat
9 Pushups
10 Air squat
8 Pushups
10 Air squat
7 Pushups
Continue working down to 10 squats and 1 pushup. Advanced users can challenge themselves with handstand pushups.
Post times to comments.
Congrats to Janelle for spending all weekend up in Golden and getting CrossFit Level I certification, aka “CrossFit assasin training.”
“I love my gym. Making the decision to join MBS was the best decision I could have made. I am hands down in the best shape of my life. I love working out no matter what; good day, bad day, tired, happy, sad, or whatever. It doesn’t matter. I don’t play sports because I always get injured and can’t afford that. I train for my career and life, both of which are closely connected and I take them very seriously. When I joined the gym, I was in OK shape, but I knew that I could do a lot better. MBS (Pat and Janelle) have provided the skills, motivation, and intensity that were needed. The cool thing about this gym is its totally family – you feel like you are a part of something special. I’m proud of my association with MBS; I wear it like a badge! My advice to anyone thinking about joining is get your ass in here and get to work, you won’t regret it.”
Brett E.
Age: 34
Occupation: Firefighter
“I have lost two belt loops, gotten a lot stronger, and have seen a stark improvement in my basketball and hockey performance. I am interested to see how I do when cycling season starts.”
Michael I.
Age: 35
Occupation: Product Development Manager
“I love the way it makes me feel. Like a badass! Even if I’m not. Even if I’m the slowest, lifting the lightest weight, using the smallest jump. I STILL feel like a badass!
…The group is so supportive…camaraderie is a great description of what goes on. I love that people cheer each other on, and help push us to our limits.
…I love watching people push themselves to their limits. I love being surrounded by non-quitters, people who are always towing the line, adding more weight, jumping higher, and pushing their physiological boundaries. It is SO inspiring.
…I love the all-around health benefits. Cardiovascular and muscular strength and conditioning. Heart disease, diabetes, and osteoporosis prevention. And, I feel prepared for any kind of physical challenge, whether it’s running a 5K or lifting heavy groceries. CrossFit prepares you for anything.
…I love that I’ve been proven wrong, again and again. I’ve learned not to say “I can’t…” and instead replaced it with “I will.” It sounds so cheesy and cliché, but it’s true! There was a time not so long ago that I was certain I’d never be able to run or jump again. Pat and Janelle have patiently shown me otherwise!
…I love that the workouts change every day. I happen to have the attention span of a goldfish. CrossFit is a perfect fit. No other workout routine has lasted, primarily because my terrible intolerance for boredom always kicks in.
;”> I could think of a lot more reasons why I like CrossFit. To sum it up, I like it because of the way I feel, the way I look, the people, the health benefits, and the activity, itself. I feel very fortunate to have found such a great gym…I am glad to be working on my puny upper body strength. Also, I feel like my aerobic capacity is finally catching up to my muscle strength. I don’t have to pause during the workout anymore because I’m so incredibly out of breath; more like my muscles are shaking so badly that I can’t do another rep.”
Caroline T.
Age: 26
Occupation: RN
“(CrossFit) calls you out when you’re being a total wimp by comparing your time/effort with everyone else and or comparing the last time you did the workout. CrossFit tells you when you’ve done an amazing job by leaving you on the floor about to cry, sweating your ass off, and lungs screaming, and not being able to see straight. Just remember CrossFit doesn’t lie to you, but you can lie to yourself. Just like the t-shirts say, ‘Train not to suck at life!’.”
Sean T.
Age: 27
Occupation: Firefighter
“Gotta love that our accomplishments are written and logged on the wall…It says something about the family at CrossFit when we notice when you were there and miss you when you aren’t. Sometimes we are competitors and sometimes we are the cheering crowd that helps reach/cheer to that PR we are striving for. I like the fact that we learn to work together (Team/ Leadership exercises) and then separately.
Four months out of surgery Pat and Janelle helped with gaining my ROM, Strength and confidence that I can do this and so much more. I remember thinking that this is crazy and faster than I move when I first walked into MBS. I guess I have lost my mind too.”
Lisa E.
Age: 33
Occupation: Information Specialist
“I CrossFit because it’s the only fitness program I can describe to people using the word fun. I was a member of Gold’s Gym, but the recommended workouts were boring and repetitive. I keep crossfitting because of the amazing results. 9 Months ago I could be described as de-conditioned; I could not do Fran with even the 45 lb bar and had to use 35 lbs. Now I can do almost any exercise that is prescribed as 95 lbs (overhead squats being the exception).”
Sam B.
Age: 27
Occupation: Information Tech Genious
“I started CrossFit because I was bored to death with other workouts and my body was proof – weak, no endurance, and back pain. In just 7 weeks of CrossFit I feel better than I have in years, since back when I was running a lot – and even then my knees were always hurting and the rest of my body was weak. I never thought I would be able to do squats again without my knees cracking but after about a million they feel better than they ever have, well at least for 20 years. I continue CrossFit now because I like the results and quite simply, it is fun. The total body conditioning and strengthening is great and I actually look forward to going. And I’ll admit, I like being thought of as an “athlete” again. I also love the camaraderie; everyone I’ve met is friendly and supportive. The competition for me is really just motivation; I’m not looking to “beat” anybody because really no matter where you are there is always someone ahead of you and someone behind you. But the inspiration from the group does push you to the next level – and I’ve got a lot of levels in front of me!
Pat and Janelle make it all happen and have been great. Pat took the time to really show me the ropes and I appreciate it.”
Jon T.
Age: 45
Occupation: Architect
“I definitely think of high intensity workouts when I think of CrossFit. I have lost weight, and inches in the waistline. I know I have gotten stronger and gained more endurance.”
Mike R.
Age: 35
Occupation: Information Technology Manager
“In (the past) year, with about 10 months of actual training time thanks to various injuries, I have lost and kept off 20 pounds (starting weight 170 current weight 150). That is a 12% reduction in weight. The important thing to note is that my weight does not yo yo up and down, it stays within + or -1 pound consistently.
My bad LDL cholesterol has dropped 30% from from 189 to 136.
My total body fat has dropped 13 points from a gooey 27% to 14%.
I think you both have known me long enough to know that I don’t easily share my feelings with a lot of people but I want you both to know I could not have accomplished what I have in this year without your help – thank you.
Having said all of that I still have more work to do to achieve my personal goals but they all are attainable thanks to what you have created.”
Peter W.
Age: 43
Occupation: Sales Director
Duncan makes the rope climb look easy.
At what age do you start teaching your kid the importance of physical fitness? Five years? Twelve years? High school?
Rest Day
“The CrossFit concept can be viewed as “functional atomism” in that we strive to reduce human performance to a limited number of movements that are simple, irreducible, indivisible functions.
Teaching an athlete to run, jump, throw, punch, squat, lunge, push, pull, and climb powerfully, with mechanical efficiency and soundness, across a broad range of time-intensity protocols with rapid recovery establishes a foundation that will give unprecedented advantage in learning new sports, mastering existent skills, and surviving unforeseeable challenges.”- Coach Glassman
Zach deadlifting at the Youth Speed and Strength Program, aka “The Hangar Crew”.
**Workouts today at 9:00 am and 10:00 am. The door will be open, sun will be shining, and bodies will be sweating! Bring your friends.**
Workout
CF HQ WOD
Two rounds of:
Right arm barbell push-press 12 reps
Left arm deadlift 12 reps
Run 800 meters
Left arm barbell push-press 12 reps
Right arm deadlift 12 reps
Run 800 meter
Post times to comments.
Greg at the top of his thruster.
Greg was recently up in Montana and visited Bridger CrossFit for a couple workouts. Chase was out in Washington this past weekend and visited the Agoge Gym, another CrossFit affiliate. If you are heading somewhere for work or vacation and think you’ll have the time to drop in at a local affiliate, let us know and we’ll send you with a t-shirt to trade. Gotta support the CrossFit community!
Workout
CF HQ WOD
“Nicole”
Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep pullups
Last done 090309
I found this PBS documentary on the contradiction of diet and weight loss programs awhile back and saved it to my favorites. Haven’t had a chance to watch it yet, but read in some threads that it is a good watch. Post thoughts to comments. “
Diet Wars“
