Paige and a couple buddies did the Denver Urban Oyster Adventure Race on August 15th. The race included over 13 miles of running, 22 miles of biking, and .5 miles of wading through the Platte. That doesn’t include the small “obstacles” they had to do between the running/biking.
Workout
Complete as many rounds as possible in 5 minutes of:
10 Pullups
20 Pushups
30 Lunge Steps
Repeat for 3 rounds total. Rest 1 minute between rounds. Start every round back at pullups and post total rounds to comments.
Conventional Wisdom by Ben S.
This is one of my favorite articles I have read this year from Mark’s Daily Apple: Conventional Wisdom. It’s a take on the importance of critical thinking through the lens of nutrition and wellness but also holds true in other areas of life: conventional wisdom said that the world used to be flat and the center of the universe and clowns used to be cute and funny. To many, globo gyms are the plateau of fitness, and many people would argue it still holds true that 45 minutes on the low-impact Elipti-Master with the DVD player and spending an hour on the bench press 5 times a week is the best way to get fit. What hurdles have you faced because of the wrong kind of conventional wisdom? What have you gained by overcoming the wrong kind of conventional wisdom?
“Accepting what “they” say on blind faith is tantamount to relinquishing what makes us essentially human: our ability to harness reason and logic in the pursuit of truth. At the same time, we must also probe, test, and constantly examine our own ideas.”
Pat and Lucas participated in the Roger DeGarmo Memorial Qualifier this weekend. Over 70 athletes competed at the event, including 2008 Olympian Kendrick Farris. Athletes competed in 16 weight divisions for the opportunity to represent Team USA at the 2009 World Championships, which will be held Nov. 17-27 in Goyang City, Korea.
Workout CrossFit “Total”
Back squat 1-1-1
Press 1-1-1
Deadlift 1-1-1
Spurred on by a good majority of our members, we are going to do a CrossFit “Total” Challenge during September. Details of the challenge will be at the gym this week. The first requirement is to get your benchmark “Total” score by the end of this week.
I know at least of few of you are going to be feeling those 400 meter “sprints” yesterday. Just a reminder, you only have a couple days to sign up for the Running Clinic next weekend with Nicole Gibson. Contact Pat if you are interested.
Workout Hoover Ball Tourney
This one is going to be fun! Hoover ball is similar to the game of tennis or volleyball. We will have teams of 3-5 players on each side of a 8-foot raised rope. The goal is to earn points by throwing a medicine ball over the rope to the other team’s side, or by allowing the other team’s serve to land out of bounds on your side.
Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
A jet taking off this week during the noon class. Thanks to everyone that came out for the Air Show Barbeque last weekend. That was probably the most people we’ve ever had in the gym at once!
Workout
3 times, each for time of:
Run 400 meters
Rest as needed between efforts. Post times to comments.
There’s a few more spaces for the Injury Free and Efficient Running Clinic next weekend. We are highly recommending this 4-hour clinic for those of you that love to get out and run or those of you that know the running portion of your WOD’s needs help. Peter was in the first clinic several months ago and had this to say:
“I have committed to using POSE running whenever a run is involved whether it is just a 400 meter warm up run or a 5K run like we did a couple of weeks ago. Once your body acclimates to the change in technique it makes running easier and more enjoyable. For me, the thing I noticed most is that POSE running actually saves energy compared to traditional running. That is so important when doing those long grinder workouts.”
Rich is strong like bull. This week he took a minute off his “Helen” time. Last week he placed his name in the top spot on the record board for “Murph”. Rich is dilligent in keeping track of his workouts in a logbook. Are you?
Sometimes a good workout is just a good workout. Last week I sat down to overview the workouts for this week and I thought that doing a heavy thruster, burpee, and weighted pullup workout on an interval would be pretty nasty. After drawing up the workout, I felt like I had seen that compilation before. Not thinking any more of it, I just brushed the curiousity aside. Come to find out, the workout I had originally planned to do today was basically a version of “Quarter Gone Bad”. I was going us a similar interval time, but realized that the 15 work/45 rest would probably work better. This just goes to show that sometimes a good workout is just a good workout and theres not much that needs to be changed about it.
How about you guys – have you ever had an idea for a workout? Is there a movement that you thought would be a good test of power, speed, agility, strength, flexibility, coordination, etc. that would fit into a workout? We hit a lot of movements here, but do you think we’re missing something? Post thoughts to comments.
Last Wednesday Pat posted a Aug 9th Time.com article titled: Why Exercise Won’t Make you Thin. I think most of us agree that it was poorly written, but we all probably know people who workout regularly and don’t lose weight. Here’s an Aug 18th press release by Josef Brandenburg about the fitness community’s response to the article. Ironically, Brandenburg wrote an Aug 5th guest post on Fat Head about exercise and weight loss titled Exercise Bologna. His post not only talks about how exercising to lose weight solely by burning calories doesn’t work, but why it doesn’t work and how to properly exercise to lose weight and gain lean body mass. He doesn’t mention CrossFit, but his MRT training speaks for itself. Exercise Bologna, is this article more enlightening?
Fight Gone Bad IV is going to be held on September 26th here at MBS CrossFit. The Fight Gone Bad fundraiser is an annual CrossFit community event where affiliate gyms across the country participate in the Fight Gone Bad workout to raise money and awareness for Athletes for a Cure prostate cancer research and the Wounded Warrior Program.
Last year MBS CrossFit team up with Flatirons CrossFit in Boulder and raised over $2,000. To sign up for this years Fight Gone Bad team, go to www.fgb4.org and click “register”. Once on the registration page, join MBS CrossFit. We will be talking a lot about this at the gym and doing a couple pre-event practice runs before the event. Scaling will be allowed, so all skills levels are encouraged to participate. As an added bonus, Sean will be doing 20 burpees for every team member that signs up! His burpee count is currently 260 burpees.
One of the CrossFit OGs doing “Helen” under 7 minutes.
Workout “Helen”
3 Rounds for time:
Run 400 meters
21 KB swings 53 lb./35 lb.
12 Pullups
Post times to comments.
If you are participating in the Colorado Open on September 12-13th, check the whiteboard in the weight area for the mandatory workouts that must be completed NLT September 4th. Write your name and time next to each one. They can be completed before or after your WOD, you choose.
“If you build it, the weight will come.” Brian put up a solid 225 lbs. on the pushpress for 1RM yesterday. I’ve got to admit that he is pretty strong overall, but what really helped him out more than anything was the ability to keep his core structure tight while driving the weight overhead.
Nicole Gibson is going to be down again for aRunning Clinicon September 5th. Cost is $75 and is well worth the 4-hours of semi-personal instruction that you’ll get. For more info and to register, visit the link on the right.
Congratulations to Jason for getting his CrossFit Level I Certification this weekend. The Level 1 Certification is an Introductory course on CrossFit’s methods, concepts, and movements. Basically, you learn the why’s and how’s of CrossFit programming. You also get to break into small groups and review the nine foundational movements (squat, front squat, overhead squat, deadlift, sumo deadlift high pull, medicine ball clean, press, push press, and push jerk) with Hq crew. There’s lot’s of lectures and lots of practical application. Oh, and they’ll also finish off each day with a final workout just to give you a little taste of intensity.
Work up to a good 1RM for the push press with no re-bending of the knee (think dip, drive, heave, and press to full extension.). Use a 50-60% of 1RM deadlift weight for the metcon. Post times to comments.
Fight Gone Bad IV is going to be held on September 26th here at MBS CrossFit. The Fight Gone Bad fundraiser is an annual CrossFit community event where affiliate gyms across the country participate in the Fight Gone Bad workout to raise money and awareness for Athletes for a Cure prostate cancer research and the Wounded Warrior Program.
Last year MBS CrossFit team up with Flatirons CrossFit in Boulder and raised over $2,000. To sign up for this years Fight Gone Bad team, go to http://www.fgb4.org/ and click “register”. Once on the registration page, join MBS CrossFit. We will be talking a lot about this at the gym and doing a couple pre-event Fight Gone Bad workouts in the next month.
**The Air Show Barbeque starts at 12:00 at MBS CrossFit. The Air Show doesn’t begin until 1:00 PM. It is a potluck, so bring something to share along with your lawn chairs.**
**Only 1 Workout this morning at 9:00 AM. The 10:00 AM class is cancelled.**
Workout CrossFit Football
We’ve done this workout before, however this one is going to be a little different. The teams will be smaller, the stakes will be higher, and the workout will be harder. Bring your A-game! Kickoff at 9:00 AM.
The nooner class at MBS is a pretty popular one for all the folks that work down in the Interlocken area. I can’t imagine what strange looks you guys get after hitting a hard workout and coming back to work all red-faced and sweaty. “The first rule of fight club, don’t talk about fight club. The second rule….” Just kidding. Tell everyone you know about how you just worked your a$$ off and how you are stronger and more confident than yesterday.
Workout “Murph” For Time:
Run 1 mile
100 Pullups
200 Pushups
300 Squats
Run 1 mile
Partition the pull-ups, push-ups, and squats as needed. If you’ve got a twenty pound vest or body armor, wear it!
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
One of the topics that came up frequently during our last Paleo Challenge was the pain of the first couple of weeks. Common complaints were loss of energy, loss of focus, and overall tiredness. Mark at MDA fights off some bad press related to the loss of memory during the first two weeks after switching from a carbohydrate-based diet to a fat-based diet. Keep in mind that the original study was a duration of 9 days on lab rats. Take it with a grain of salt – unless, of course you are a lab rat. Who You Calling Stupid and Lazy? Low Carb Diets Affect Short Term Memory
Joe busted out a 455 lb. deadlift on Saturday at the strongman competition. That is 50 lbs. over his PR that he set only a couple weeks ago. Although this is a pretty extreme case, its pretty common to make your best gains in a competitive environment. Does competition help you bring your A-Game? Or, are you more likely to see your best performances on a regular day at the gym? Sound off in comments.
Workout
With a partner, complete as many rounds as possible in 12 minutes:
20 Dumbbell hang clean and jerk 40 lb./25 lb.
20 Med. Ball Slams 20 lb./10 lb.
Partner A will do 10 DB hang c & j, then partner B will follow with 10 DB hang c & j. Next, partner A will do 10 med. ball slams and partner B will follow with 10 med. ball slams for one completed round. Do as many as possible in that order in 12 minutes.
Fight Gone Bad IV is going to be held on September 26th here at MBS CrossFit. The Fight Gone Bad fundraiser is an annual CrossFit community event where affiliate gyms across the country participate in the Fight Gone Bad workout to raise money and awareness for Athletes for a Cure prostate cancer research and the Wounded Warrior Program.
Last year MBS CrossFit team up with Flatirons CrossFit in Boulder and raised over $2,000. To sign up for this years Fight Gone Bad team, go to http://www.fgb4.org/ and click “register”. Once on the registration page, join MBS CrossFit. We will be talking a lot about this at the gym and doing a couple pre-event Fight Gone Bad workouts in the next month.
If you have any questions, let Janelle or Pat know. Look forward to seeing you on the team!
Workout 4 Rounds for time:
10 Deadlift 225 lb./185 lb.
15 Burpees
200 meter run
Post times to comments.
Time magazine says Exercise Won’t Make you Thin. If you have been around the CrossFit protocol long enough, you will find this statement article laughable. Read what nutrition guru, Rob Wolf has to say about Exercise vs. Weight Loss.
Congratulations to Jeromy for taking 7th overall at the Police and Fire Games last month. Out of 23 male competitors overall, he placed in the top 5 of four of the eight events. Nice job Jeromy!
Workout
Handstand pushups
5×5
…then
Tabata Intervals for six rounds of:
20 seconds, max Pullups
rest 10 seconds
20 seconds, max Box jumps
rest 10 seconds
20 seconds, max Situps
Working on achieving full depth in the handstand pushups. If you are not quite at the stage of supporting yourself to an unassisted full depth handstand pushup, use bumper plates for reference. IE, use (2) 45 lb. plates stacked on top of one another and touch your head. As you get better, you can track your performance by taking plates away, or exchanging for shorter plates. Have fun.
Click on the photo for results of the Strongman meet this weekend. Photos of the meet are now in the Strongman “Lift Off” at the Flightline photo gallery.
MBS was on the CrossFit.com mainsite on Saturday. Rich and Jason got their 24 hours of CrossFit fame by hanging around on the rings. Check it out here. Also, if you got a chance to hang out with us this weekend at the Strongman Competition, you probably saw these stones being thrown around by some big boys. Pics and results of this weekend’s action will be posted tonight.
Workout
Overhead Squat
3-3-3-3-3
3 Rounds for time:
7 Power Snatch 95 lb./85 lb.
15 Overhead squat 95 lb./85 lb.
400 meter run
We had a great turnout for the Strongman meet yesterday. Thirty four athletes competed in total. We had a great time hosting the event and hope to put on an even greater show next year.
We have a ton of video and pictures which will be put up to our gallery next week. Results for Novice and Open divisions will be posted Monday.
Thanks again to everyone that helped in setting up, judging, sponsoring, and competing.
Paige and a couple buddies did the Denver Urban Oyster Adventure Race on August 15th. The race included over 13 miles of running, 22 miles of biking, and .5 miles of wading through the Platte. That doesn’t include the small “obstacles” they had to do between the running/biking.
