MBS CrossFit

Wednesday 090117

admin — Wed, 07 Jan 2009 06:08:03 +0000

We’ve been having some record breaking numbers for our Workout of the Day. On Monday we had 25 people show up and yesterday we had 30, which is a new single day record! Janelle and I are excited to see how many people are willing to make the necessary sacrifices to become stronger, faster, and more fit. Being that Dwight is pictured above laying in a pool of drool and sweat, it is still hard to believe that people walk through our door. It begs the question, why do we do this to ourselves? I know many of your stories, but if you’d be willing to share with the rest of the community, answer the question. Why do you CrossFit?
Post to comments.

WOD:
Back Squat
1-1-1-1-1
Press
1-1-1-1-1

Post lifts to comments

Tuesday 090106

admin — Tue, 06 Jan 2009 06:39:57 +0000

Rob H. getting some clean and jerks with the “fat” bar and the ugly tires.

**Tonight at 6:30pm we are resuming our Olympic Lifting class. Take advantage of this class and get prepared for the meet on the 24th.**

WOD:
3 Rounds for time:
20 box jumps
21 KB Swings 53#/35#
12 Pullups

Results:
Sean: 4:04
Pat: 4:37
Janelle: 6:06
Jay: 8:16
Heather: 8:21
Peter: 8:30
Kyle: 8:57
Gerard: 9:52
Wade: 9:59
Darby: 11:02
Dwight: 13:00
Sam: 13:28 (61#)
Mark: 14:22
Aaron: 14:23
Julie: 11:01 (25, sc pu)
Matt F.: 9:01 (40, sc pullup)
Tiffany: 11:45 (35, sc pullup)
Josh A: 13:02 (44, sc pullup)
Caroline: 6:59 (35, sc pullup, short box)
Ryan: 9:52 (44, sc pullup)
Lisa: 8:06 (35, sc pullup)
Bret: 12:38 (44, sc pullup)
Cara: 10:22 (25, sc pullup)
Diana: 8:59 (20, sc pullup)
Erica: 6:55 (35, sc pullup)
Matt K: 11:30 (44, sc pullup)
Isaac: 9:18 (35)
Paige: 13:37 (53, sc pullup)
Sam T: 6:32 (40, sc pullup)
John T: 9:42 (53, sc pullup)

Article: The Hard Routine

Real men cry.

Monday 090105

admin — Sun, 04 Jan 2009 23:17:08 +0000

“The Chief”
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Results:
Jay: 16
Mike: 14.3
Wade: 15.3
Brett: 17
Tiffany: 15.6 (70)
Jordyn: 16.3 (70)
Sam: 15.6 (115)
Lisa: 16.3 (70)
Jeremy: 16 (95)
Dwight: 17.3 (95)
Josh A.: 12.3 (10# MB)
Josh S. ? (95)
Brian: 13.6 (80)
Shaina: 19.3 (64)
Sarah: 13.3 (35)
Peter: 17.3 (115)
Janelle: 20 (90)
Gerard: 16 (105)
Jon T.: 16.6 (105)
Matt H.: 10.6 (60)
Jonathan: 17.6 (55)
Adrian: 18 (44)
Jordyn: 7.6 (25# KB)
Tiffany: 6.6 (30# KB)
Jeremy: 6 (42# KB)
Caroline: 14.6 (70)
Cliff: 18.3 (95)
Kyle: 17.3 (115)
Sam: (deadlift, burpee scale)

The Bare Knuckles Weightlifting Competition is quickly approaching. If you are interested in competing with MBS, please contact Pat this week. We will be adding separate lifting classes over the next couple of weeks to get in some practice. This meet is for everyone at all skill levels, so don’t be shy.

Sunday 090104

admin — Sun, 04 Jan 2009 05:01:30 +0000

Rest Day

Words to live by.

“I have never met a truly strong person who didn’t have self-respect. When I see guys working out for cosmetic reasons, I see vanity exposing them in the worst way, as cartoon characters, billboards for imbalance and insecurity. Strength reveals itself through character. Muscle mass does not always equal strength. Strength is kindness and sensitivity. Strength is understanding that your power is both physical and emotional. That it comes from the body and the mind. And the heart. The Iron is the best antidepressant I have ever found. There is no better way to fight weakness than with strength. Once the mind and body have been awakened to their true potential, it’s impossible to turn back. The Iron never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The Iron will always kick you the real deal. The Iron is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the Iron to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But two hundred pounds is always two hundred pounds.”
- Henry Rollins

Saturday 090103

admin — Sat, 03 Jan 2009 06:09:25 +0000

**Please join our 10am class this morning. All skill levels are welcome to join the FREE workout.**

Team WOD:
In teams of 3, complete the following for time:
60, 50, 40, 30, 20, 10 reps
Medicine Ball Clean
Pushup
Double unders

Run 200 meter sprint in between each set.

Results:
Kyle, Heather, Shaina: 18:18
Brandy, Mandy, Lisa: 19:07
Jon T, Jeremy, Darby: 19:17
Sean, Jay: 21:20
Gerard, Anna, Patrick: 21:59
Bret, Julie, Michael: 23:48

Congratulations to CrossFit Verve for taking the December Monthly Challenge! CFV had two teams complete the Trevor Win-E workout for an average of 25:28. Both Flatirons and MBS CrossFit were very close behind with each gym sponsoring 5 teams. Stay tuned for January’s Monthly Challenge.

Friday 090102

admin — Fri, 02 Jan 2009 06:08:38 +0000

**We are back to regularly scheduled hours. This Saturday we are having our FREE workout at 10am. If you have a friend or work buddy that is swearing to get in “shape” this year, bring them with you. You could be saving their life. Hope to see everyone there. All skill levels welcome.**

“Linda-Like”
10,9,8,7,6,5,4,3,2,1 reps for time of:
1.5 x BW Deadlift
Burpee-pullups
.75 x BW Push jerk

Results: I was pretty worried about this workout because I knew, with the intensity that I was looking for along with the weight required, there was a high chance of losing form. You all proved that my worry was for no reason. Everyone’s form was near flaweless while pushing to exhaustion. Really good workout. Really good job from everyone!

Unscaled:
Janelle: 18:46 (160/80)
Sean: 18:56 (260/135)
Rob: 19:23 (245/139)

Scaled:
Adrian: 25:27 (95/40)
Jordan: 28:20 (95/60)
Lisa: 30:05 (135/65)
Dwight: 30:06 (185/125)
Emelio: 32:08 (95/60)
Isaac: 32:54 (95/60)
Jeremy: 35:11 (215/95)
Mike: 39:04 (205/135)
Erica: 18:47 (70/40)
Tiffany: 17:39 (70/40)
Kobia: 20:30 (225/95)
Will: 22:16 (225/95)
Brandy: 23:03 (110/70)
Peter: 45:?? (205/95)
Shawna: 34:55 (110/45)
Matt: 25:43 (scaled)
Wade: 26:08 (275/95)
Michael: (205/115)

Article: Extra Sleep Improves Athletic Performance

Thursday 090101

admin — Thu, 01 Jan 2009 04:46:57 +0000

Happy New Year! We WILL have our afternoon and evening classes today 4:30-6:30pm. Don’t show up too hungover. Let’s get this year started right with a good workout.

“Fight Gone Bad”
Three rounds of:
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)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Results: Today’s workout ended up being modified slightly, but still in the same direction of the circuit-style FGB.

4:30 Class:
Lisa
Adrian
Emilio
Isaac
Brett
Jonathan
Wade
Kyle
Heather
Matt H.
Rob H.

5:30 Class:
Lisa
Erica
Sammy
John T.
Rob H.
Michael

Wednesday 081231

admin — Wed, 31 Dec 2008 06:43:49 +0000

**The 6:30 zone meeting is cancelled tonight. All other classes are as scheduled.**

“Nate”
AMRAP in 20 minutes of:
2 muscle ups
4 Handstand Pushups
8 KB Swing 62/40#

The scheduled “Feed your Mind” class at 6:30 on Wednesday nights is for everyone looking to get serious about their fitness. As we all know, diet is half the battle. The meetings are informal and we are taking time to set everyone up with fitness and diet goals over a scheduled time frame. If you are interested, please let me or Janelle know. The next meeting will be next Wednesday (we are all going out and celebrating tonight), and we would be glad to have you. Cheers to you, 2009, and your future accomplishments! Happy New Year.

Tuesday 081230

admin — Tue, 30 Dec 2008 06:12:13 +0000

Squat Clean (barbell or dumbbell)
2×5 @ 40%
10×2 @ 65%

Split jerk/pushup/core circuit:
Jeremy
Lisa
Isaac
Sammy
Darby
Julie
Sam

Workout B- Squat Clean and Jerk, 30 reps for time:
Tiffany: 5:40 (35)
Rob: 13:23 (155)
Brett: 13:54 (155)
Jeremy: 18:15 (95)
Emelio: 9:07 (55)
Adrian: 9:18 (35)
Matt: 10:49 (35)
Pat: 8:29 (155)
Wade: 13:09 (135)
Shawna: 11:35 (70)
Janelle: 10:50 (80)
Gerard: 10:54 (95)

Monday 081229

admin — Mon, 29 Dec 2008 05:39:16 +0000

21-15-9-6 reps for time of:

KB Snatch each hand 53/35#

40 meter sprint at the beginning and in between each set. End with the sprint.

Results:
Lisa: 6:30 (25)
Sam: 7:08 (40)
Josh: 7:29 (35)
Dwight: 8:08 (35)
Mike: 9:35 (53)
Jeremy: 9:43 (30)
Sammy: 10:51 (10)
Jay: 13:10 (53)
Emilio: 6:58 (20)
Rob: 7:13 (53)
Adrian: 8:30 (15)
Peter: 7:36 (35)
Ryan: 8:59 (25)
Jeremy: 9:58 (35)
Michael: 7:22 (40)
Sam T.: 7:26 (25)
John T: 7:28 (35)
Wade: 8:36 (53)
Paige: 8:37 (35)
Jonathan: 8:54 (15)
Kyle: 9:41 (53)
Janelle: 6:12 (35)
Tiffany: 6:30 (25)
Gerard: 7:10 (35)