Congrats to Robbie (yellow) for completing his CrossFit Level I cert this past weekend in Golden. He has been looking forward to doing this for some time and finally got the chance to do it. If you get a chance to talk to Robbie he can tell you about his experience at the cert. Workout Gymn. warmup
1. kick to handstand
2. ring pushups
3. tripod/frog stand
4. Overhead squats
The Project Jacked! results have been reviewed and finalized. We had almost 50 athletes enter the competition 8-weeks ago. In the end, we think it was a huge success for everyone that stayed on the bus. Some of these numbers speak for themselves:
- Average CrossFit Total increased from 661 lbs. to 704 lbs. for men, and from 385 lbs. to 418 lbs. for women.
- Average “Cindy” increased by 2 rounds for men and women.
- Average “Helen” decreased by over a minute and a half for men and women.
- Because of the focused “strength” training over the 7-weeks, we counted over 95 personal records (PRs) on the squat, press, and deadlift!
- Athletes that were trying to lose weight on the diet recorded an average weight loss of 7 lbs.
- Counting only the athletes that finished the competition, there was an added total of 35 inches lost off our waists (thats a whole person!).
Finally, the challenge winners:
Zach G. and Carolina F. won the Project Jacked! nutrition challenge. Zach lost a total of 21.8 lbs and Carolina lost 7 lbs. Both of these athletes were very strict in adhering to the paleo diet.
Zach proved that eating healthy improves physical performance (who knew?) and also won the men’s prescribed category. Michelle D., who has been doing everything she can to stay on top of school and CrossFit won the women’s prescribed category. Dave Hathaway and Anya kicked ass this past month and won the scaled category of the training competition. Congratulations to our winners and everyone that participated. We will have full details and everyone’s results posted in the gym.
MBS CrossFit will be closed Thursday through Sunday. Enjoy a good meal tomorrow, and if you get a chance, please share what you are thankful for in comments!
Erin shows us two pictures of the receiving position for the clean, or bottom of the front squat. The pic to the far left is pretty good, but not nearly as good as the picture to the right. With her elbows higher, Erin is in a better position to receive the bar, which will relieve pressure from her wrists and carry the load closer to her center of gravity (COG). Additionally, if you take a look at her spine in both pictures, you will see that in the pic to the right, her spine is much more ridgid and upright. Both pics show awesome depth, foot position, and eyes forward. Great job Erin!
After the workout today we will have a whiteboard dedicated to “December’s Gymnastics Goals.” You will write a bodyweight/gymnastics goal on the board to be attempted at the end of December. You can only have one goal on the board at a time and the objective is to have a goal that “SMART”, or S – specific, M – measurable, A – attainable, R – relevant, and T – time bound. We will be dedicating a portion of our warm-up time to working on these goals over the next 30-days. Some good examples of 30-day goals would include handstand pushup to measurable distance (single plate, ground, etc.), muscle up, 30-second L-sit, free-standing handstand, distance walk on hands, and levers or planches.
Rich and Heidi meet at the net in Saturday’s hooverball game.
Last week’s Project Jacked! benchmarks and measurements are getting put together this week. Congratulations to all the athletes that participated in this. As you probably saw on the whiteboards, there were a lot of PR’s, which will get compiled and posted for everyone to see. Good job – winners will be announced shortly.
Now that Project Jacked! is over, what do you do now? Well, first you could tell us about your experience. Post a note in comments or send us an email about what you thought about the 7-week challenge. Be sure to include the hard data (total weight lost, inches lost, LBM gained, personal records) along with your overall feelings of the diet. Share this information with the community because you never know who you may inspire!
**MBS CrossFit will be closed this Thursday, Friday, and Saturday for the Thanksgiving holiday. Please get outside and enjoy some time with family and friends.**
Workout
Complete 30 seconds of work and 1-minute of rest for 5 rounds alternating the following exercises:
Sumo Deadlift High Pull 75 lb./50 lb.
Burpees
Score is the round with the lowest reps. Post to comments or logbook.
Project Jacked! Update: Today is the last day to complete your benchmarks, weigh-ins, and measurements. Please do what you can to get this done today. Last call for workouts is at 12:45 and we close the gym at 1:00 PM.
Workout @ 9:00 AM and 10:00 AM Hooverball
If you haven’t participated in a game of Hooverball, you should really try and make it in. You will be running, jumping, throwing, and playing…some of the best “ab” exercises you can do!
Project Jacked! update: If you still have a benchmark to complete, you have today and tomorrow to complete it. Tomorrow at 9:00 AM and 10:00 AM we will be running “Helen” along with a Hooverball tournament.
**Next week we will be closed Thursday through Sunday for the Thanksgiving holiday. Come and get your workouts Mon. – Wed. We will have road workouts posted for those of you that will be going to Grandma’s house.**
Workout With a partner, do 1 minute on each station for five rounds: Handstand hold
L-Sits/hangs
Supermans
This is the last of the benchmark workouts for the Project Jacked! participants, we have seen a ton of personal records! So leave NOTHING in the tank today…for 20 minutes give it your all!
Lisa V. deadlifting a personal record almost 1.5 times bodyweight.
Project Jacked! Update: Refer to Monday’s post for the WOD schedule for today and tomorrow. We will begin post competition weight and BMI testing today. Please try and get this done before Friday. Today is Helen and Tomorrow is Cindy for morning and noon classes. Thanks.
Workout
“Helen” 3 Rounds for time of:
400 meter run
21 Kettlebell swings 53 lb./35 lb.
12 Pullups
Day 1 of Project Jacked! testing is done. We had 45 people do the CrossFit Total yesterday and there are too many personal records (PR’s) to list. I am excited to see what the rest of the week is going to bring. Along with everyone lifting extremely well, you guys kicked ass on being safe while lifting…unlike the vid clip below (thanks CrossFit Norcal). Keep up the intensity this week!
Mike C. demonstrates excellent triple extension in this photo…free MBS Performance Log to the first person that can tell me what triple extension is. Post answers in comments.
This week Project Jacked! athletes are doing the 3 post-challenge benchmarks. Please take note of the schedule below. Alternative workouts for athletes not in the PJ! challenge will be posted on the whiteboard. Thanks.
Equipment Update!
Just a reminder, today is the last day to put in $200 for Operation Barbell. Thanks to our members that have already donated, we have purchased a dozen medicine balls, 5 pairs of rings, 15 abmats, and 6 brand new Olympic lifting bars. We will be making some more purchases this week. If you have already put in, make sure to pick up your MBS Performance Logs at the front desk.
Coach Rippetoe coaching the bench at CrossFit San Diego. This picture shows the simplicity of CrossFit – An empty warehouse, a sturdy bench and barbell set, and an experienced coach sharing years of tested knowledge with a new athlete…priceless.
Workout
Coaches Choice
Sean will be running the 9:00 AM and 10:00 AM workouts this morning. With any luck the workout will involve “virtual shoveling”.
Capable Ca-pa-ble [key-puh-buhl]
1. Able and efficient; having the ability needed for a specific task; having the disposition to do something; permitting or being susceptible to something.
What are you capable of? When you first came to MBS CrossFit, did you see people doing things that you wished your were capable of? Power cleans, box jumps, pullups, squats, and regular pushups can be pretty intimidating at first, but with the right coaching and consitency in effort, almost anything is possible. What are you doing now that you didn’t think you could do? Tell us, we want to hear about it!
Reminder, Project Jacked! participants are throwing down on their post-lockdown benchmarks next week. The CrossFit Total will be done on Monday and Tuesday. Helen will be done on Wednesday and Cindy will be done on Thursday. Rest up this weekend and eat well, as we want your best efforts for the final testing.
Workout
As Many Rounds As Possible (AMRAP) in 15 minutes of:
15 Kettlebell swings 53 lb./35 lb.
2 Rounds of 3 broad jumps, 6 pushups, 9 pullups
Use the 6 foot mats for broad jump distance. Post completed rounds to comments.
Ryan running the 3-mile course in Tuesday’s Marine PFT workout. We will be running the Marine PFT through the end of the week. If you missed it and want to knock it out, just let us know at the beginning of class.
Next week is test time for Project Jacked! participants. We have seen tremendous improvement in those that have been staying consistent with their workouts and maintaining their diet. Today is the last day of “Strength WOD’s”, so come and get your squat on! More info on Project Jacked! post testing standards over the weekend.
Strength WOD
Back Squat
3-3-3-1-1-1
Workout As many reps as possible in 9 minutes of:
Turkish Get ups (use 30/20% of BW)
Post reps to comments or logbook.
Modern Fitness Standards from Ben S.
Another great article from Mark’s Daily Apple: this time about modern fitness standards. Mark compares different law enforcement, military, fire department, and pro sport benchmarks for fitness and gives a big shout out to CrossFit.
