Jeremy is always there to give you a kick in the pants if needed.

Project Jacked! nutrition and performance challenge details have been posted in the MBS Nutrition blog. There is still time to sign up, but you must get on it. The three benchmark workouts being selected are… (drumroll please) the CrossFit Total, Helen (3 rounds for time of 400 meter run, 21 KB swings, and 12 pullups), and Cindy (AMRAP in 20 min. of 5 pullup, 10 pushups, and 15 squats). If at all possible, today is an oppurtunity to knock out Cindy. Also, required by the end of the week is your “before” photos and weigh-in’s. Please try to get this done ASAP. It will help us out greatly in getting everything organized.

**The Kettlebell Workshop originally scheduled for today from 11:30 – 1:00 PM has been rescheduled to next Monday at the same time. The workshop on Monday evening was a great success. We are still planning on having the workshop this Saturday at 11:00 AM for those that missed Monday evening or won’t be able to make next Monday at lunch. Please mark these dates on your calandars and try to join.**

Workout
Overhead Squat
3-3-3

then, “Power Cindy”
AMRAP in 20 minutes of:
5 1-arm DB power snatch (ea side)
10 Pushups
15 Box jumps

Post load and rounds to comments.

{ 2 comments }

Greg is another one of our new MBS’ers that joined last month. He is picking everything up quickly and will be a future contender for sure!

The details for Project Jacked! have been posted in the Nutrition Blog. Make sure to check it out. The next couple months programming will be designed around individuals that are taking part in this competition, so you might as well hop on the bus!  The challenge start date is next Monday, so time is short. Read the details and sign up quick!

Workout
Barbell overhead anyway anyhow
1-1-1-1-1

Then, take 50% of that weight for 15-12-9 reps of:
Thrusters
Pullups

{ 3 comments }

Kim pulling the bar to her chin during Fight Gone Bad on Saturday. Kim has only been with us for a couple weeks and is kicking butt. She had the highest score in the scaled division of FGB for her first time ever doing it. Awesome job Kim!

Reminder – We are having a Kettlebell Workshop tonight from 5:30 – 7:00 PM. All MBS members are welcome to join the workshop for free. We will be covering the one and two-handed swing, the clean, snatch, and jerk. You will leave the workshop with a better understanding of the Kettlebells and a great workout. Because of the workshop, there is no 5:30 and 6:30 PM instructed class.

Workout
For time:
Run 1 mile
50 Kettlebell swings 53 lb./35 lb.
30 Burpees

Post times to comments.

I am reading a book by Malcolm Gladwell called “Outliers, The Story of Success”. Outliers are men and women who do things that are out of the ordinary and achieve levels of success that are beyond normal experience.

The book cites the results of a study done by psychologist K. Anders Ericsson at Berlin’s elite Academy of Music which answers the question “Is there such a thing as innate talent?” They divided the school’s violinists into 3 groups; the ones who had the potential to become world class soloists, the ones who were seen as “really good”, and the ones who simply liked to play. They then asked them all the same question: Over the course of your career, how many hours have you practiced?

They found that.. “the students who ended up best in their class were practicing – that is, purposefully and single-mindly playing their instruments with the intent to get better – well over thirty hours per week”. Over the course of their career they had practiced over 10,000 hours.

Ericsson’s study suggests that the thing that distinguishes one performer from another is how hard he or she works. That’s it. “The top performers don’t just work harder or even much harder than everyone else. They work much, much harder in the form of practice.

{ 8 comments }

Thanks to everyone that came out for Fight Gone Bad yesterday. We had 45 people participate in the workout, and between MBS and Roots we raised just over $2,500 for the Wounded Warrior Foundation and Athletes for a Cure.

Congratulations to Patrick Gates for being the top fundraiser with $510 collected. Also, props to RICH T. and Nicole G. for being the top men and women scorers of the workout. Rich got 356 reps and Nicole got 285.

{ 7 comments }

FIGHT GONE BAD IV
Doors open at 8:15 AM for warm-up. Heats will start shortly at 9:00 AM. You can still participate even if you haven’t signed up online. All you have to do is bring a $20 donation at the door. We have over 30 people signed up, so it should be a fun one.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The stations are:

Wall-ball 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump 20″ box (Reps)
Push-press 75 pounds (Reps)
Row (Calories)

The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

{ 5 comments }

Sorry for the late post. The server was down and I didn’t feel like staying up late to do the post. As you all know by now, Fight Gone Bad is tomorrow. As of 2:30 Friday afternoon, here are our stats:

Total Funds Raised: $855,634
Total CrossFit Affiliates Participating: 420
MBS CrossFit Funds Raised Total: $2000
MBS CrossFitters Participating: 30+

It is not too late to take part. You can still sign up online at http://www.fgb4.org/ and make sure to sign up under MBS CrossFit or donate to a MBS CrossFit athlete. Or, you can participate in tomorrow’s workout with a $20 donation. All skill levels are welcome.

Here is tomorrows schedule:

8:15 AM – MBS doors open for warmup
9:00 AM – Welcome and Exercise Overview
9:15 AM – First 3 heats start
9:45 AM – Second 3 heats start
10:15 AM – Third 3 heats start
10:30 – 11:00 AM – Post workout drinks and snacks

Please try and arrive early to get warmed up and also to get a heat assignment. We will do our best to assign the early heats to people that have to leave early. We will need counters for every person during the workout, so plan on being a counter as well. Look forward to seeing everyone bright and early. This is a great cause and I am pumped that we have came together so strong for it!

Today’s Workout
Coaches choice. Depending on how many people show up!

{ 4 comments }

A busy picture. You’re either confident as heck with your handstand or nuts to kick upside-down against a 6″ wide beam. Rock hard work on the handstands yesterday!

As promised, we are unloading the details of our second nutrition and performance challenge this week. Project Jacked! is a 60-day challenge focusing on training and improved performance. As CrossFitters, we understand that our nutrition plays a vital role in our performance in the gym and overall health. Project Jacked! is like our last nutrition/performance challenge, but with a couple changes:

- There will be Two Ways to play. Because of many of our member’s hectic travel schedules, we will be offering a “Competition Only” challenge as well as a “Competition + Nutrition” challenge.

- You can choose from two nutrition methods, “Paleo, unweighed and unmeasured” or “strict Zone”. Hopefully, we can move some of you Zone folks to a more Paleo-foods Zone.

Project Jacked! is scheduled to begin Thursday, October 1. If you have been on the fence about taking your nutrition and performance to the next level, this will be a perfect oppurtunity to get a lot of support from MBS and your peers.

Workout
Back Squat
3-3-3-3-3

then, complete Burpees for max reps in:
3 Minutes
2 Minutes
1 Minute
Rest 1 minute between efforts.

Post loads and burpees to comments.

{ 4 comments }

Fight Gone Bad is this Saturday from 9:00 AM to noon. I need everyone’s name on the board that is participating in the workout in order to create heats. If you are not competing, why don’t you sponsor an MBS Athlete? Go to FGB4.org and look up MBS CrossFit to find and sponsor an athlete. Entries will be accepted at the door with a $20 donation, or a minimum of $20 raised online.

Workout
AMRAP in 12 minutes of:
2 Handstand Pushups
4 Deadhang Pullups
8 Kettlebell Swings 53 lb./35 lb.

Post rounds to comments.

{ 9 comments }

Caroline gets the $50 bonus for getting on the MBS front page. Studly handstand pushups and the perfect way to scale the HSPU to reference depth. Good job Caroline!

Yes, you read the title correctly. The next Nutrition/Performance Challenge is being announced this week. It is a long time coming, but it’s time to clear out the cupboards of your jet-puffed marshmallow cream and get your butt to the gym on a consistent basis. We love challenges and this one is going to be good. A few details need to be ironed out before the final announcement, but I can tell you that it will be a 60-day challenge (only the commited need apply) and there will be a Paleo and Zone option for those of you that are still skeptical of cutting out dairy and other anti-paleo foods. Stay tuned this week for more info. Start date of the challenge is October 1.

Workout
Bench Press
5-5-5-5-5

then, “Something Like Linda”
10-9-8-7-6…reps for time of:
Deadlift
Push press/jerk
Squat clean

Men choose 95 lb. or 115 lb. or 135 lb.
Women choose 65 lb. or 75 lb. or 85 lb.
Use a weight appropriate to skill level. Storm through for best time. Post loads and times to comments.

{ 2 comments }

Samantha snatching for her second time ever in the TSC competition Saturday. Samantha is just over half way through our On-Ramp that began in September. What is the On-Ramp program?

The On-Ramp program is 12-sessions (3x week for 4 weeks). The emphasis is skill development and exposure to our basic movements.We drill technique for your safety and for your success. During the course of the On-Ramp you will be exposed to:

• The CrossFit methodology and ten componants of fitness.
• Learn the form and technique to perform the 9 fundamental CrossFit movements including the extremely athletic, Olympic Lifts safely.
• Learn the progressions for exercises that may take you a few weeks or months to acquire.
• You will also get some basic nutrition information so that you can begin the process of optimizing your body composition.
• During these sessions you will get a workout. They will get progressively more challenging as we progress. The difficulty of them is in your hands.

Workout
Snatch
1-1-1-1-1

Post loads to comments.

Fight Gone Bad IV at MBS (Flyer Download). Are you signed up yet?

{ 4 comments }

There will be no 10:00 AM class today.

Today we are doing the Tactical Strength Challenge. The TSC is a strength competition consisting of three events:

- A three-attempt powerlifting deadlift
- Pullups for max reps (deadhang)
- Kettlebell snatches for max reps in a 5:00 time period

The winner is determined by combined placement in the three events. For example, if Lifter A finishes third in the deadlift, fifth in pullups, and second in snatches, his score is 10 (3+5+2). The lowest combined score wins.

{ 4 comments }

Have you ever heard of the black box theory? Having a background in electronics, I was introduced to the black box theory a while back. My instructors told me not to ask about how the electrons magically appeared at the end of the coil, but to just be happy that they did appear and that it worked.

The black box is where magic happens. In the box we put pullups and get increased performance on overhead press, deadlift, and other seemingly unrelated things. Whether the process is muscular, neurological, endocrinogical or maybe even psycholgical, it doesn’t matter. The fact is that we put something in and what comes out is measurable, observable, and repeatable. As CrossFitters, we don’t care what the scientists say or even what magic happens inside the box, we only care about what goes in and what relevant data comes out.

Chase going for a PR on the jerk at the Colorado Open.

Tomorrow we will be doing the Tactical Strength Challenge at the 9:00 AM class. There will be no 10:00 AM class unless you want to only hit the max pullups and 5-minute kettlebell snatch for max reps. Anyone is welcome to do the TSC with us. If you have never done the TSC, you can visit the Tactical Strength Challenge website for full rules and details. We will be covering the rules and beginning the lifting at 9:00 AM sharp.

Workout
Push Jerk
3-3-3-3-3

Then,
For time:
10-9-8-7…reps of:
Knees to elbows
Back extensions

Post times to comments.

{ 5 comments }