Anna, Gerard, and Patrick pictured at the right. This was the first day that Anna and Patrick visited MBS. Gerard dragged them in after a few visits himself. Over the past 6 months we have been blessed with their hard work in the WODs, great humor, and contributions to the community outside the gym. They say that behind every CrossFit strong man is a CrossFit strong woman, and I would completely agree.

Workout
“Anna’s Birthday Workout”
Complete 3x for best combined time of:
1. 100 ft. farmers walk cone shuffle 110 lb./70 lb.
2. Sled push then pull
3. Box jump 14″, 20″, 24″, 30″
4. 4 Tire flip big/small
5. 400 meter run w/weight 20 lb./10 lb.

Rest as needed between rounds. Post times to comments.

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I got this from Potomac CrossFit and thought it was right to the point.

Expectations for the Crossfit Athlete.

Hey you! Yes you, the guy/gal who’s been doing this for a while, the Crossfit Veteran, we need your help. And not the “we” of Potomac Crossfit, I mean the “we” of the Crossfit Community. The Community will not last unless we ease our new Crossfitters into the spirit of Crossfit – and without the Newbie, Crossfit will just become a clickish fad.

So, the Veteran Crossfitter needs to do more than show up, workout and post their rocking time to comments. You need to take time to go up to somebody you don’t know and say “Hi, I’m _________, how you doing? How long you been Crossfitting?” You need to offer guidance, encouragement, and support to the Newbie. The Newbie is an interesting specimen. Sometimes shy and withdrawn, they can be startled quickly by sudden movements and the word “Burpee” written on the white board. They think you are judging them because of their pullup band use, knee pushups, and scaled weights. They are desperately afraid of being the last one done a WOD.

You need to talk to these athletes and let them know you were in the same boat when you joined. That you couldn’t remember what a Thruster was your first three months much less do one correctly. That your hands hurt every day, even on days where you just did squats because squats make everything hurt. That you too wondered why Dan would choose to look like that when there are so many qualified barbers so close to the gym.

These are all the eternal questions that every new Crossfitter wants to know, so it’s up to you Veterans to help us answer these questions, encourage the Newbie to stick with it, and help change somebody’s life for the better.

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When is the last time you put it all out there? I captured a few pics from yesterday’s workout of some hard workers that did just that. Strong work people, you make us proud!

Workout
7 Rounds for time:
120 jumprope singles
3 Handstand pushups
6 Ring Dips
9 Pullups

Post times to comments.

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Hey, look over to the right of the page. Do you see all that stuff coming up? We have a Strongman Competition, Pose Running Clinic, Colorado Open, and Tactical Strength Challenge all coming up here before the end of the summer. And, don’t forget the Airshow Barbeque on the 22nd with all your family here at MBS. Put this stuff on a calendar and make it a point to GET INVOLVED. Having a community to be involved in is what makes us different from every other fitness center. In the gym we want you to kick the WOD’s ass, but outside the gym we want to get to know you. Come to compete or come to hang out, but just come. See ya there!

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Workout
Front Squat
2 x for max reps at 115 lb./75 lb. Rest 5 minutes between max attempts.

…then

Greg’s Birthday Workout
As many rounds as possible in 15 minutes of:
7 Sumo deadlift high pull 95 lb./65 lb.
9 Burpees
11 Box jumps 20″/24″

Post completed rounds to comments.

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“No one has ever drowned in sweat.” – Lou Holtz

The Battle Ready CrossFit Games are this weekend. Please let us know in comments if you are attending. We are sending an email to CrossFit Greeley to let them know how many MBS’ers to expect. Also, you may be able to carpool with someone else heading up there. Thanks!

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I’ve asked a couple people recently what equipment they would like to see added to the MBS arsenal. Fortunately, nobody has said that we need mirrors on the walls or moist towlettes in the bathrooms. Actually, the most requested item is some glute ham developers (GHD), which I have already started pricing out. So, lets take this question a step further and ask everyone what piece or pieces of equipment would you want to have with you stranded on an island? What could you not do without? Is it a wall ball? A kettlebell? Or, maybe a burpee station? Let us know.

Workout
Snatch
3-3-3-1-1-1-1-1

…then

“Grace”
30 Clean and Jerks for time

Post loads and times to comments

The Snatch, Sage Burgener by CrossFit Again Faster, CrossFit Journal Preview – video [wmv] [mov]

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Workout
Run 3 miles

Following a light warmup, we are going to do what most CrossFitters came to CrossFit to get away from, running. The route starts out our bay door and takes a left onto the sidewalk. Down the hill, across Interlocken Loop onto Network Parkway (this is the long downhill). Take a right at the stop sign, to the right side of the Central Park pond. Follow this sidewalk all the way around back up to Interlocken Loop. Cross straight through the street and up the hill to the stop sign. Hang a right and follow the road back home. We do have a scaled, shorter route for the less adventurous. Have fun!

Post times to comments.

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Rest Day

You wouldn’t think by watching it (joke), but this warrior has some serious upper body strength.

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**Workouts today at 9:00 am and 10:00 am. Feel free to bring a freind or family member. All skill levels welcome.**

This video really breaks down the power snatch mechanics. If you were in the gym on Thursday doing the snatch balance, you’ll appreciate the part where “Pull your body under the bar” comes to the screen several times. Must watch! Power Snatch Execution from Greg Werner on Vimeo.

Workout
“Acidic Annie”
15 jumping lunges, sprint 150 meters at the beginning of each round of:
50-40-30-20-10
Double unders
Situps

Notes: This should be a challenging workout, even for those that are proficient with double unders. I did a version of this workout after a heavy lifting day and think think the name fits perfectly. Move your body fast, keep your lungs full of air, and have fun. Post times to comments.

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Article: Can the power of resolve make you faster in your workouts?

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Workout
For time:
21-15-9 reps of:
Kettlebell snatch 53 lb./35 lb.
Ball Slams 20 lb./10 lb.
Pullups (chest to bar)*

*You have the option of subbing 3-2-1 rope climbs instead of the pullups. Post your sub 6:00 time to comments.

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I just want to remind everyone that plans on doing the Colorado Open at Front Range CrossFit to register ASAP. We plan on bringing a large team for this event. Register at Front Range CrossFit.

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(pic) Some of the beautiful women of MBS CrossFit.

Beautiful Women
are strong and powerful. They are athletes, capable of every feat under the sun. They have muscles, borne of hard work and sweat. They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale. They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads…read more - courtesy of Again Faster “You Are Beautiful” from againfaster.com.

Workout
Snatch Balance
3-3-3-3-3

…then

75, 100, or 125 pushups for time.
If you break the pushups (drop to a knee, elbow, or stop at the bottom), do 10 back squats with a bar loaded to 75% bodyweight. Return to pushups and follow that pattern till they are completed.

Post loads and times to comments.

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There was some good comment action in Tuesday’s blog post. Micheal questioned the group about whether everyone looked at the WOD’s before going into the gym, or if they preferred not to know. Most everyone favored knowing the WOD prior to coming to the gym. Both Brooke and Gerard said that they like knowing in advance so they could go to CrossFit.com’s exercise and demo’s page to refresh themselves on a movement and/or a workout. Chase said that he likes to know in advance in order to plan his meals according to the duration of the workout. Heather said she likes to know in advance so she could mentally prepare herself.

Does anyone else have an opinion on this? On the preparation side, some watch videos, some prepare meals, and some prepare their strategy. Is there anything else? Besides doing a test run of thrusters with a stapler in your cubicle, these are pretty good examples. The collection of videos at CrossFit.com are amazing and can really help out beginner CrossFitters. In fact, here’s two that I’d recommend watching before today’s WOD:

Burgener Warm-up…[wmv] [mov]
Snatch Balance-Finding Max Analysis…[wmv][mov]

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We posted a picture of the community garden back on May 25th. We planted squash, beets, carrots, onions, melon, zucchini, tomatoes, and peppers. The rain has really been helping this year. Can’t wait to eat some fresh veggies!

Workout
In five minutes:
Run 500 meters
then as many reps as possible of:
Dumbbell man-makers 30 lb./15 lb.

rest 1 minute

In five minutes:
Run 500 meters
then as many reps as possible of:
Weighted pullups 30 lb./15 lb.

rest 1 minute

In five minutes:
Run 500 meters
then as many reps as possible of:
Dumbbell man-makers 30 lb./15 lb.

Score is total reps completed of all three rounds. Post loads and reps to comments.

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This guy gets on it!

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Katie had an excellent showing at yesterday’s workout. She cleaned 95 lbs. from the ground to her shoulders. Here, she is transitioning to the 3rd pull under the bar. Picking 95 lbs. from the ground to your shoulders is like picking a big german shepherd up onto your shoulders. Or, like bucking a wet bale of hay to the back of a pickup bed. Or, like…any creative thoughts?

Workout
Netties Birthday Workout
28 Deadlift 135 lb./85 lb.
28 Kettlebell jerks (one hand, each) 53 lb./35 lb.
28 Deadlift 135 lb./85 lb.
28 L-Pullups
28 Deadlift 135 lb./85 lb.
28 Overhead walking Lunge w/plate 45 lb./25 lb.
28 Deadlift 135 lb./85 lb.
28 Box jump 24″/20″

Post times to comments.

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Battle Ready CrossFit in Greeley will be holding the Battle Ready Games on Friday, July 31st and Saturday, August 1st. This event is free to CrossFitters training out of an affiliate. The competition will consist of two workouts on Friday and another on Saturday. This is a freindly competion and they will be allowing scaling – everyone can do it! To register, email Battle Ready CrossFit.

Also, on the subject of competitions and events, MBS CrossFit will be hosting the Strongman “Lift Off” On the Flightline on August 15th. This event will be sanctioned by the North American Strongman Inc. (NAS) and will be sure to draw some beasts from across the region. There will be novice classes in both the men’s and women’s divisions, which will allow for lifters that aren’t ALL muscle to compete. Click HERE or on the link to the right for the flier and event info.

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The MBS Softball team finished their season last night with a 14 – 5 victory. If you missed out on this season, we are considering starting a kickball team for next season. Great work everyone!

Workout
Squat Clean
3-3-3-1-1-1-1-1

This is a full clean from the ground for a max weight lift. You can choose to power clean it straight to the shoulders and then ride it down to a squat, or pull yourself under the bar after the clean. Either way, fast elbows!

“Don’t wait for the bar to come to you. You come to the bar” – Coach B

Vid action: Clean: The 3d Pull, Coach Burgener…[wmv][mov]

Bonus round!
5 Rounds for time:
1 Rope climb
21 Double unders

Post loads and times to comments

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If you haven’t noticed, we have stopped posting everyone’s times to the blog. The main reason is that Janelle and I already spend enough time on the computer as it is, but the other reason is because we believed that with us posting your times, there was a loss of connectiveness with the athletes and their performances. We have already noticed that many of you are keeping track of your workouts in logbooks, which is fantastic. A logbook is a surefire way to track successes (and failure occasionally) and to hold yourself accountable to what you are fully capable of. How can you know where you are going if you do not know where you have been? Whether you are using beyondthewhiteboard, a personal logbook in your trapper keeper, a PDA, or posting your times to comments after each WOD, always keep track!

Just little hint: If you post your loads/times to comments on the same day you perform the WOD, the next time we perform that workout you can use the “search” function of our blog and pull up your old score. Its quick and easy, and your not bragging because I told you to do it!

The CrossFit Games pics have been uploaded to our photo gallery!

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**Classes today at 9:00 AM and 10:00 AM. If you have a freind or sibling that has been wanting to try CrossFit, this is a perfect oppurtunity to introduce them. See ya in the gym!**Workout
CrossFit Games WOD #7
As many rounds as possible in 8 minutes of:
4 Handstand pushups
8 Kettlebell swings
12 weighted situps

Since we can’t do the GHD situps, we are going to sub weighted situps. There will an appropriate substitution if you can’t do handstand pushups. If you can and want to challenge yourself, we will have you do them on the PVC things. Post rounds completed to comments.

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