Those of you who were lucky enough to get to know LeeAnn Foster, former MBSer that moved to London, should be proud to see her and MBS featured in a UK Women's Fitness Magazine! Check it out!
Workout
For time:
Run 500
30 Good mornings 45/35
30 Ball slams 30/20
30 Overhead squats 45/35
30 Pullups
30 Wall balls 20/10
30 Burpees
Run 500
Do in order, completing each exercise before moving onto the next. Post times to comments.
Six of the 33 world-wide CrossFit sectional qualifiers have already taken place. The Mountain Sectionals are coming up in just a couple of weeks. Are you going to be there to cheer on our team? Keep up to date with all the 2010 CrossFit Games action at the CF Games Blog.
“The science will never be widely accepted, as it undermines our culture’s assumptions about civilization, instant gratification, silver bullets, political correctness and human nature. Although the science about the link between smoking and ill-health is clear, millions smoke every day; the stage of the science is not the critical determining factor. I am not particularly interested in scientific research which provides further evidence to support the palaeo way. Once you get the paradigm right, new evidence just clarifies the nature of the bricks in the foundation – it does not put them there. For example, there’s been a mass of new evidence coming in over the past couple of years about the benefits of vitamin D. But to me that’s just providing a reductionist description in terms of human metabolism. Anyone working from the evolutionary health principle, without knowing anything about vitamin D, should have been able to work out that sunlight and fresh animal fat – taken as part of a palaeo lifestyle – would be health-giving. Recommending doses in terms of IU per day or minutes of exposure to sunlight is reductionist, linear thinking outside the palaeo paradigm.”
- Keith Thomas, author of Evfit, in a recent interview on the Conditioning Research blog.
Gary back in for a workout last week. Just goes to show that no matter what causes you to fall off the horse, you can always hop back on.
Workout
Press
1-1-1-1-1
Kettlebell snatch, each hand
3:00 minute set
2:00 minute set
1:00 minute set
Rest as needed between sets. Take your time to work with the technique part of the kettlebell snatch. Here’s a vid if you want to brush up on the KB snatch:
Kettlebell Snatch, Jeff Martone
Mind. Body. Soul…Really? Check out the article on Embodied Cognition from Marks Daily Apple. Post thoughts to comments.
One of the things I enjoy about CrossFit is the satisfaction I have after breaking an old personal record (PR). Some PR’s are more fun than others – deadlift, or any heavy lift for that matter are my personal favorites. Max pullups or a 400 meter run time would come a reasonably close second. Since nearly everything we do at CrossFit is measured, it is easy to track your progress. As long as you are recording your workouts, you can quickly tell if you just did more in your squat than you ever have before, or more Rx’d pullups than your last workout. The sense of accomplishment gained from knowing you just broke a PR is not only satisfying but it builds confidence and momentum to continue training and breaking PR’s. Guys and girls, take PR’s seriously. Be happy as hell when you get them…even something as simple as graduating from the red band to the blue band is a PR, or being able to finally rack the barbell in a “front rack” position for the front squat can be written down as a PR.
How about a free t-shirt to the first person that can name all 19 athletes in this picture? Hint – it is the 4:30 class yesterday.
Workout
3 Rounds for time of:
30 Double unders
12 Deadlift at Bodyweight
21 Box jumps 24″/20″
Post times to comments.
Team MBS at Run the Republic on Sunday.
Schedule Change Notice: Our lunchtime classes are now being offered at 11:30 AM and 12:30 PM. There is no noon class. If you show up at noon, you are going to have to workout first and then do the warmup…your body won’t like that.
Run the Republic Results: Team MBS ran at 12:55 on Sunday. Lisa and myself had done the climb before, but it was a first for Michelle, Jeff, and Katie. Michelle kicked ass in her division by taking 7th out of 336! Our times:
Pat: 9:29
Jeff 6-Pack: 10:21
Lisa E: 18:10
Katie W: 11:51
Michelle C: 10:10
Workout
Rocky Mountain Regionals Workout #2
3 Rounds for time:
10 Chest to Bar Pullups
10 Front Squats 165 lb./105 lb.
10 Burpees
Chest to bar is the standard today. Use boxes to do a modified “jumping” chest to bar pullup. Modify the weight of the front squat to be at 60% of 1RM.
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.
A more creative picture of the Noon class...the last Nooner. Next week starts the 11:30 and 12:30 lunch classes.
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.
Taking in the final noon class. Next week is the start of 11:30 and 12:30 lunch classes.
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.
Siva working hard on getting his first pullup.
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.
Erin and Luke working on maintaining posture in Jason's Wednesday running workshop last week.
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.
Noon class busting out F'd up Friday's WOD. 660 reps total!
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.
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!
Sam demonstrating low elbow position in the front squat.
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
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
Jess has the new Lululemon pants that have the 5 lb. weight pocket in them. Sweet!
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.
Paige turning 21 today!
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.
Mani's got a GREAT game face, don't mess with her!
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.
"This is your last chance. After this, there is no turning back. You take the yellow line - the story ends, you wake up in your bed and believe whatever you want about how much you overhead squat. You take the red line - you stay in Wonderland and I show you how deep the overhead squat goes.." - Morpheus
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.
