Sectionals Tune-up Workout: Today at noon we are running a Sectionals Tune-up workout for all the athletes that are competing in the Mountain Sectionals on March 20-21. Heats start just after 12:00 when everyone is warmed up. Any MBS athletes that want to run with this group at noon are welcome. The regular 9:00 AM and 10:00 AM option is still available.

Workout
5,4,3,2,1 reps for time of:
Deadlift 275 lb./185 lb.
Overhead Squat 115 lb./75 lb.

We will start at the deadlift and do overhead plate lunges from bar to bar. Post times to comments.

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Sectionals Tune-up Session: MBS is hosting a Sectional Tune-up workout tomorrow at 12:00 PM. This is an open event to any other athletes in the area that want to see where they are at in preparation for the Mountain Sectionals in 3 weeks. We will do the workout in a ‘games’ setting with counters for every athlete. The workout is similar to the Utah/Nevada Sectionals WOD #2:

For time:
5,4,3,2,1 reps of
Deadlift 275 lb./185 lb.
Overhead squat 115 lb./75 lb.

Athletes will start on deadlift and move from bar to bar, a distance of 15 yards, by doing overhead plate lunge (45/25).

Today’s Workout
Weighted Ring dips
5-5-5-5-5

25, 20, 15, 10 reps for time of:
KB swings 53 lb./35 lb.
Ring rows
Weighted situps 20 lb./10 lb.

Post times to comments.

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Workout
For max reps in 5 minutes of each round:
Round 1 – 5:00 minutes
30 Burpees, then
max reps of Pullups
rest 1 minute
Round 2 – 5:00 minutes
25 Burpees, then
max reps of Wall Balls 20 lb./10 lb.
rest 1 minute
Round 3 – 5:00 minutes
20 Burpees, then
max reps of Box Jumps 24″/20″

Post reps to comments.

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On Track Wednesdays:
This is sort of a late announcement, but better late than never! Wednesday 4:30 and 5:30 PM classes are now being led by Jason Caffey. Jason has been running the MBS and Broomfield Baseball Strength Program for about the past year with great results. His expertise is running…and running fast. Being that he ran track at Oklahoma State University, it is no surprise that he puts all of us to shame on our sprinting WODs. He is going to be running these Wednesday classes to see what interest there is in a running/endurance program here at MBS. If you want to learn some drills that could help you become faster and more efficient, come check out his class this afternoon!

Workout
7 Rounds for time of:
7 Power snatch 95 lb./65 lb.
7 Snatch balance 95 lb./65 lb.
7 Overhead squat 95 lb./65 lb.

Post times to comments.

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Workout
Gerards Birthday Workout – Part 1
Deadlift for Time
Men: 10,000 lbs.
Women: 7,000 lbs.

From ground to a fully locked out position at top of deadlift. Load is determined by the lifter. Rest 10 minutes after completion.

Part II
For max reps in two minutes:
Burpee pullups

Chest touches ground and chin clears the bar on every rep. Preferred distance of bar is 6″ from reach of fingertips at flat-footed.

Post load, times, and reps to comments.

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We had a great turnout for the Olympic Lifting clinic on Saturday. Thanks for everyone showing up on time and making it a rewarding couple of hours. We say it a ton, but it can’t be said enough that getting familiar with the Olympic lifts will benefit you as a CrossFit athlete. Since we had such a great turnout, we are planning another clinic in March. Stay tuned!

Fight For Air Climb
This Sunday the 28th is the Fight For Air Climb, formerly the Run the Republic fundraiser in Denver. This will be the third year that MBS has ran the tallest building in Denver. It is a 56 story climb that raises funds for lung health issues.

To join Team MBS, simply click the link to the right or the registration page and join “MBS CrossFit Broomfield”. Cost is $35 to register, plus you must raise $56 in pledges.

Workout
Gymnastics warmup
5 rounds for quality reps
5 Handstand Pushup
30 sec. L-sit/hang

AMRAP in 10 minutes of:
5 Thrusters 95 lb./65 lb.
5 Toes to bar (knee to elbow is a mod)
10 Pushups

Post rounds to comments.

Now Serving: Chicken Tenders with Sweet Potatoe Gnocchi at CC Body Fuel, only $10

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Saturday Workout Schedule:
9:00 AM: Normal WOD
10:00 – Noon: FREE Olympic Weightlifting Clinic for MBS members

We are going to have a full gym today for the Olympic Weightlifting Clinic. Please be a few minutes early to participate in the warmup so we can get into instruction as quickly as possible. Parking may be tight because of the construction, so park across the street if needed.

Workout at 9:00 AM
From Ground to Overhead
Men’s choices 7,000 lbs for time:
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women’s choices 5,000 lbs for time:
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

Last done 090522

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Saturday Workout Schedule:
9:00 AM: Normal WOD
10:00 – Noon: FREE Olympic Weightlifting Clinic for MBS members

We are going to have a full gym on Saturday for the Olympic Weightlifting Clinic. Please be a few minutes early to participate in the warmup so we can get into instruction as quickly as possible. Parking may be tight because of the construction, so park across the street if needed.

Workout
Do the following sequence for best time:
1 pullup, 2 pushup, 3 situp, 4 squat
2 pullup, 4 pushup, 6 situp, 8 squat
3 pullup, 6 pushup, 9 situp, 12 squat
Continue sequence until…
11 pullup, 22 pushup, 33 situp, 44 squat

Post times to comments.

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Olympic Weightlifting Clinic this Saturday from 10:00 AM to Noon. The 9:00 AM workout will go as scheduled, but the 10:00 AM is cancelled. This is going to be a great oppurtunity to get a lot of reps and instruction on the Snatch and Clean & Jerk. We will have several coaches helping out with the different skill levels. You will leave the clinic with a better understanding of the Olympic lifts and a pretty good workout.

Workout
Paige’s Birthday Workout
5 Rounds for time:
3 Heavy Squat Clean
12 Ring Dips

This is a slight change to Paige’s B-Day workout done last year on 090217. We will be going a bit heavier on the clean weight this time. Seems only appropriate since Paige has been getting so much stronger on his Olympic lifts by regularly attending the Tuesday and Thursday Advanced Lifting Classes at 6:30 PM (hint, hint).

Congratulations to Chuck and his wife on the birth of Aleah Nicole Farman on Monday. Pics of Aleah in MBS gear will be posted soon. Meanwhile, post (rather than Chuck) your times to comments.

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Workout
Do 20 seconds of work and 40 seconds of rest for 4 rounds of the following. No rest between rounds.
Station 1. Wall Ball 20 lb./10 lb.
Station 2. Kettlebell Swing 53 lb./35 lb.
Station 3. Box Jump 24″/20″
Station 4. DB Push press 45 lb./25 lb.

We are still looking for team members to join us in the Run the Republic event on February 28th. This fundraiser generates funds for the American Lung Association of Colorado. People all over the state of Colorado benefit from ALAC’s efforts to improve air quality, help people kick the tobacco habit, teach children how to manage their asthma, assist lung disease patients in leading fuller and healthier lives, and researching cures for lung diseases. The race to the 53rd floor of the tallest building in Denver will begin at 8am. Join our team by clicking on Team MBS.

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CC Body Fuel now has online ordering available on their website. Orders are made by selecting from their “Now Serving” menu and then placing the order through their contact page. All orders must be made by Friday for delivery on the following Monday or Thursday at MBS. Pay at pickup. Who knew eating paleo could be so easy? Check out the Chicken Scallopini and Grilled Flank Steak…sounds delicious!

Workout
21-15-9 reps for time:
Single-arm power snatch HEAVY (alternating)
Burpees

Use a challenging weight for the single-arm power snatch. A ‘challenging’ weight can be a heavy dumbbell or a lightly loaded barbell. Or, test yourself with a 5-gallon water jug. Chuck times to comments.

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This weekend we are hosting an Olympic Weightlifting Seminar from 10:00 AM to Noon. All skill levels will be able to attend.

Workout
5 Rounds for time:
30 Double unders
20 Knees to elbows
10 Overhead squat @ 55%

Chuck times to comments.

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Workout
Shoulder-carry sprints
5 Rounds for time:
Sprint 100 meters uphill w/weight
drop weight, jog back
Sprint 100 meters uphill no weight
pick up weight, walk back

Men’s prescribed weight is 20 lb. and women’s 10 lb. You can go heavier if you like, just keep in mind the goal is to maintain sprints.

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MBS is going to be hosting an Olympic Weightlifting Clinic next Saturday from 10:00 AM to Noon. This clinic is FREE to MBS members. Several coaches will be available for instruction. All skill levels invited.

Workout
Weighted pushups
5-5-5-5-5

In teams of 2, do the following for max:
5:00 max burpees
10:00 max meters on row
5:00 max burpees

Weighted pushups are done with a partner “spotting” weight (bumper plates or sandbags) on the other partner’s back, preferably high on the shoulder blades. Score for workout is combined max reps of all burpees and meters of row. Only one person works at a time on all exercieses.

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