Broomfield Strength and Conditioning

Ok, guys!  Here is a work out that will burn off all the Christmas goodies we all ate.  Put your big boy/girl pants on, cause this one is going to hurt!

P.S.  Remember that the Pukie bucket is still a virgin at MBS

5 rounds of

Run 800 meters

30 reps-2 pood(72lbs) KB swings

30 pullups

Pending on the weather, we we either run or row the 800 meters

“Eva” by CrossFit Los Angeles - video [wmv] [mov]

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Dip
Note that for a workout that’s dip or pullup-centric, you might want to do something else in the warmup.

**There will be a 8am class added to tomorrow as well as a 4:30pm and 5:30pm class**

Rest Day. Merry Christmas.

Last day before Christmas. **Only one class this morning at 6:30am. We will see everyone again Friday evening at 4:30 and 5:30pm. No morning classes Friday.** Janelle and I visited CrossFit Minnesota yesterday and had a good time with this workout. Thanks for the a** whooping CFMN!

CrossFit MN WOD:
Row 250m
Tabata DB Thrusters 25/15#
Row 250m
Tabata Situps
Row 250m
Tabata KTE
Row 250m

WOD:
5 Rounds for time:
5 Deadlift 275/185
10 Burpees

CF Games Vid:
Men’s DL/Burpee 1020 Heat Video … [wmv] [mov] 2min 49sec

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Group pic of MBS CrossFit and CrossFit Verve after the challenge yesterday. Congrats to everyone that came out and gave their best effort. Thanks to CFV for making the drive and joining us. The results of the challenge are below. We will tally the final score and make the official announcement of this month’s Challenge winner before the end of the month. Good job everyone!

CFV Team B: 25:26
Anna
Amy
Matt
Alan

MBS Team Giants: 33:51
Sam
Jeremy
Michael
Brett

Filthy Friday’s pictures

December Monthly Challenge

Ok MBS, it’s time to whoop it on for this month’s Monthly Challenge. We will have CrossFit Verve in the house with us as we take on the following team workout:

Please call or email Pat and Janelle if you have any questions about our class schedule for the holiday week. There’s really no excuse for you to not make it in. If you need any reminding of what happens when you miss a CrossFit workout, look here —> Don’t Kill the Kitten

Yesterday was a blast. We decided to substitute sprints for the rowing in the workout. I saw a huge improvement overall by doing the technique focused drills prior to the sprints. It was really great to see some of our older athletes sprinting along side our younger athletes.

WOD For those not attending Saturday’s Monthly Challenge:
“Angie”
100 pullups
100 pushups
100 situps
100 squats

WOD For everyone attending Saturday’s Monthly Challenge:
5 rounds for time:
20 double unders
10 tire flips

WOD:
Row 750 meters
75 Wall Balls
Row 500 meters
50 Wall Balls
Row 250 meters
25 Wall Balls

Results: We had the A.M. class do the workout with sprints as a substitution for the row. The P.M. classes focused on the sprints first and then did “Karen” after a few minutes break. Everyone did real good with the sprinting and afterward there was a few PR’s set with the “Karen” workout. Good job everyone!

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