October 2008

Workout
8 rounds Tabata Intervals of:
Box Jump
Deadlift 135 lb./ 85 lb.
Ball Slams 20 lb./ 10 lb.

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MBS CrossFit completed 100,000 meters (over 62 miles) on the rowers last night at 8:00 PM. The challenge couldn’t have been held over a nastier couple of days – the snow storm held us back in attendance, but not in intensity. We accomplished our goal of beating last years 100k time by 10 minutes with nearly 4 minutes to spare. Total time was 6 hours and 28 minutes. See all the sprint times here: (MBS 100k meter results PDF). Great job everyone!

You can watch the last 1,000 meters being rowed here

The MBS Halloween Bash is tonight at 8:00 PM. We will be doing a workout in our Super costumes. We hope to see you all there! There is no 5:30 or 6:30 PM workouts.

Workout
“Ryan”
5 Rounds for time of:
7 Muscle-ups
21 Burpees

Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

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Weather notice: The doors will be open for morning classes. Check back later for updates. Thanks.

Bret sent this in…

Strength WOD
Overhead Squat
5-5-3-3-3-3-3

Workout
(2) Max effort 1,000 meter row
or
“Annie”
50-40-30-20-10 reps for time of:
Double under
Situps

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Notice: Due to the weather, all evening classes are cancelled. This includes the 6:00 PM On-Ramp and evening youth classes. Please check the website later tonight for class schedule tomorrow. Thanks.

Last years results of the rowing challenge.

Today is the Second Annual 100,000 meter Rowing Challenge vs. Flatirons CrossFit. Last year MBS rowed 100,000 meters, (62 miles) in a 12-hour period. We started at 6:30am and did 1,000 meter sprints until 8:30pm and completion. We had 27 athletes contribute and completed the 100,000th meter in 6 hours, 42 minutes, and 43 seconds. Flatirons CrossFit took the challenge with 22 athletes and completed in 6 hours, 48 minutes. Our goal this year is to improve our time by 10 minutes (600 seconds), which I think is very attainable. In order to make this goal, we are going to need everyone to come in and give their best 1k donation. Check out last years results here

Video: Common Flaws (C2), Angela Hart…[wmv][mov]

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Ryan busting through yesterday’s WOD.

Tomorrow is the Second Annual 100,000 meter Rowing Challenge vs. Flatirons CrossFit. Last year MBS rowed 100,000 meters, (62 miles) in a 12-hour period. We started at 6:30am and did 1,000 meter sprints until 8:30pm and completion. We had 27 athletes contribute and completed the 100,000th meter in 6 hours, 42 minutes, and 43 seconds. Flatirons CrossFit took the challenge with 22 athletes and completed in 6 hours, 48 minutes. Our goal this year is to improve our time by 10 minutes (600 seconds), which I think is very attainable. In order to make this goal, we are going to need everyone to come in and give their best 1k donation. Check out last years results here

Strength
5 x Sled 30 yards for weight

Workout
Push Press
8-8-5-5-3-3-3-3-3

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Janelle celebrating her 31st Birthday in style.

MBS got a little press in the Boulder Daily Camera online edition. Check it out here: Louisville Middle School Students Exercise for a Cause

Strength WOD
Power Snatch
3-3-3-3-3

Workout
Janelle’s Birthday Workout
2 Rounds for time:
31 Bodyweight Deadlift
31 Box jumps
31 Pullups

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Workout
For time:
4 rounds of Cindy (5 pullup, 10 pushup, 15 squat)
100 jumprope singles
40 Ball slams 20 lb./10 lb.
3 rounds of Cindy (5 pullup, 10 pushup, 15 squat)
100 jumprope singles
30 Ball slams 20 lb./10 lb.
2 rounds of Cindy (5 pullup, 10 pushup, 15 squat)
100 jumprope singles
20 Ball slams 20 lb./10 lb.
1 round of Cindy (5 pullup, 10 pushup, 15 squat)
100 jumprope singles
10 Ball slams 20 lb./10 lb.

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Article: The 12 Most Popular Weightlifting Myths Debunked

Strength WOD
Back Squat
5-5-5-5-5

Workout
100 Overhead Squats for time 45 lb. bar

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Back Squat Geometry, Mark Rippetoe …[wmv][mov]
Introduction to the Low Bar Back Squat, Mark Rippetoe …[wmv][mov]

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Brooke and Colleen busting out Wednesday night’s partner workout.

Do you have your Halloween costumes ready? The MBS Halloween Bash is going to be on Friday the 30th. Be prepared to do a workout in your costume. The suggested costume theme is “Heroes and Villians”. So, whether you choose a known superhero like Superman and Batman or just make something up like the Incredible Paleo Man, you are sure to have a good time. Party will start at 8:00PM at the gym. Evites will be sent out shortly.

Workout
For time:
35 Kettlebell swing
35 Pullups
50 Double unders
25 Kettlebell swing
25 Pullups
50 Double unders
15 Kettlebell swing
15 Pullups
50 Double unders

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Free Running: Part 3 from Ben S.
Here is the video that inspired the Free Running triplet. Erwan Le Corre takes Free Running to nature, includes functional fitness (he calls it “situational”), and takes primal/evolutionary workouts to another level. This is one of the coolest videos I’ve seen.

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**There will be no 4:30 PM class today due to the Louisville Middle School fundraiser. All other classes are going as scheduled.**

Strength WOD
Floor Press 5×5
Barbell Situps 5×12

Workout
With a partner, complete 8, 7, 6, 5…reps for time of:
3-position jumps
Turkish Getups

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Mike C. and Rich working on the iron cross this week.

Training for a movement as advanced as the iron cross is a whole lot easier when you have someone coaching you. The funny thing is that Mike C. is not a paid trainer at MBS (although he should consider it) and he is helping Rich because he wants to see him succeed. This type of stuff happens all the time at MBS. Many of our members got their first muscle ups, kipping pullups, triple-extension, handstands, etc. from the coaching of other athletes at MBS. Here is the weekly role call: if you are an athlete that got some help from another athlete, whether it was nutritional advice that put you on the right track or help with a movement that your were struggling with in the gym, let’s hear your story – give some props to the person that helped you out!

Strength WOD
Deadlift 5×5
Weighted pullups 5×5

Workout
3 Rounds for time of:
5 press, 7 pushpress, 9 push jerk 45 lb.
400 meter run

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Another community event a success! MBS’ers unloaded 85,000 lbs. of pumpkins off a semi-truck on Saturday. The un-load benefitted Habitat for Humanity in their effort to sell pumpkins and raise money to build homes for underprivileged families.

A pretty busy weekend has held this post up a bit. A few things that we need to get done this week:

We need to know who can make it for the Louisville Middle School fundraiser workout on Wednesday at 3:30 PM. Six more people are needed to help run these kids through the workout…I promise you that if you think you are going to skip this and go to workout at the gym at 4:30, the workout will be one that you will not forget (thats a bad thing!).

Also, MBS Rockstar Hoodies are in. Please bring in $35 for your hoodie. We don’t want you to be left cold, so let’s get this done ASAP!

Workout
“Karen”
For time:
150 Wall Ball Shots 20 lb./10 lb.

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I am pretty sure that I’ve posted this video before on our blog. It is a video of a persistence hunt done by tribesmen in Africa. Persistence hunting is thought to be one of the first methods of hunting by humanoids – long before spears, and slings. I came across the subject of persistence hunting while reading “Born to Run” by Christopher McDougall. In the book, McDougall challenges the idea that running is only for hardcore athletes willing to buy expensive running shoes and pay for their hobby with shin splints and plantar faciaitus. Instead, running is what humans are “supposed” to do. And, as the video below shows, running is what helped us to survive.

Workout
Hill Sprint Intervals
4 x 300 meters, rest 2 min. between efforts

Run hard and fast for best time of 4 attempts on a slightly inclined hill.

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Yesterday was great. The weather started off pretty crumby, but turned out nice enough for us to open the door for the afternoon classes. We have a lot of new people in the gym. Make sure you introduce yourself to new people in the gym. The best part of coming to MBS CrossFit is being part of a community where (Cheers comes to mind) everyone knows your name!

I also want to remind everyone again that we could still use volunteers this weekend to unload pumpkins for Habitat For Humanity. We have about 15 right now and could use another 10. The sign up sheet with additional info is on the front desk…in the bad-ass MBS Lounge!

Here are the results of the Second Colorado Kettlebell Series that was held at MBS last weekend. The last event will be held at Front Range CrossFit on December 12, 2009. Good job everyone. (will fix the formatting later)
Results:                    Snatch           C&J          Total
Men
32 kg Kettlebell
Brad Miller                   185             152             337
Pat Burke                      150             107             257

24 kg Kettlebell
Dave Zink                   265              168            433
Skip Miller                  216              172            388
Tim Retzik                  228              151            379
Rich Hoover             222              155            377
Chris Dozer                215              145            360

20 kg Kettlebell
Jamie Savage           263              163            426
Sean Tallman            200              161            366

20 kg Masters
Mike Brennen           230              154            384
Larry Brown             214              141            355

Women
16 kg Kettlebell
Cori Gobell                  256               169            425
Jasmine Dever          235————————–

12 kg Kettlebell
Sandie Hoover          270               203             426
Jenn Huyler               265               183               448
Tiffany Surles             257              189               446
Lynn Zimmerman     269              168               437
Lisa Edgerly                249              147               396
Heidi Resetarits         249              138               387

 

Strength WOD
Barbell Lunges
5-5-5-5-5
GHD situps and extensions 3×12

Workout
With a partner, AMRAP in 12 min. of:
5 Burpee Power Clean and Jerks 95 lb./65 lb.
One partner works at a time on the BPCJ while the other “rests” in the front plank position.

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