Posts
Concentration: Adrian working hard on his 24th PVC overhead squat.
4 Rounds for time:
Row 500 meters
15 hang cleans
15 knees to elbows
Article: The Surprising Aerobic Benefit of Sprinting
Tuesday 081007
Monday 081006
AMRAP in 20 minutes:
6 Deadlift (100% bodyweight)
12 Pullups
24 Overhead Squats 45# (30#)
Results:
Dr. Jay - 8 (185#, 6 ropes)
Dr. Jay - 8 (185#, 6 ropes)
Jay: 6 (205, neg. pullups)
Caroline: 4 (34, scaled pullups, 18# OHS)
Mike: 4 2/3 (185)
Brandon: 5 1/3 (135)
Neil: 4 2/3 (135, scaled pullups, 18# OHS)
Pat: 8 1/3 (185)
Cory: 7 (95)
Sammy: 5 2/3 (PVC, 20#)
Adrian: 12 (PVC, 25#)
Isacc: 7 (PVC, 95#)
Dylan: 11 (PVC, 95#)
Rob: 9 1/3 (175)
Jeremy: 4 (35# pistol)
Peter: 6 (155)
Lucas: 5 (215, jumping pullup)
Wade: 5 (215, jumping pullup)
Shawna: 5 (PVC, 37#)
Emilio: 10 (135#, 20#)
Heather: 5 (135#, 20#)
Forrest: 6 (185)
Kyle: 4 2/3 (185)
Chris: 9 1/3 (assist squat, 15# SD, bungee pullup)
Sunday 081005
MBS doing Red Rocks with a "Tabata hangover." Thanks for the pics Caroline.
Rest Day
"Be yourself; no base imitator of another, but your best self. There is something which you can do better than another. Listen to the inward voice and bravely obey that. Do the things at which you are great, not what you were never made for."-Ralph Waldo Emerson
Saturday 081004
**Important. The WOD today will be at Red Rocks Ampitheatre at 10am. If you are interested in carpooling, meet at MBS at 9:30am. Otherwise, meet us at the top parking lot at Red Rocks at 10am. The workout will be short and sweet and the weather is supposed to be good. Call if you need directions or can't find us. See you there.**
Friday 081003
Tabata II
Pushups
Pullups
Situps
Squats
Are you going to Red Rocks on Saturday? Let us know by tomorrow night. Otherwise, be at Saturday's Free WOD at 10am. We will be doing a "farmer's workout."
Wednesday 081001
Happy belated Birthday Shawna!
1000 meter row then
As many rounds as possible in 20 minutes while adding one rep each round:
1 rope climb (15ft/10ft)
10 deadlift (135#/95#)
1 shuttle run (5/10/15 yds)
Results:
Mike: 3:44/4
Neil: 4:10/3
Dr. Jay: 3:56/5
Brandon: 4:03/5
Barbara: 5:08/4 (60#)
Caroline: 5:51/4 (scaled)
Forrest: 3:43/7
Brett: 4:22/4
Rob D: 3:39/4
Wade: 3:49/4
Paige: 3:48/4
Geoff: 3:39/5
Adrian: 4:32/7 (750m/scaled)
Jeremy: scaled
Brian: 4:11/5 (95#)
Dylon: 4:08 (scaled)
Emilio: 4:21/6 (scaled)
Kathiey: 3:16/5 (500m/scaled)
Shawna: 2:28/4 (500m/scaled)
Sammy: 3:35/5 (500m/scaled)
Weightlifting tip: Wrist pain
Wrist pain is a common complaint among beginning weightlifters. A lot of the time, it is due to lack of flexibility of the wrists. Getting to the proper wide-grip position of the snatch can be difficult, landing the bar on the shoulders in the clean, and doing front squats for more than a couple reps are nearly impossible with inadaquate flexibility. How do we fix this?
Start by warming up the wrists thouroughly by rotating them in all directions. Add resistance to your wrist rotations by using your hands against each other. Do a warmup with the empty bar such as the Burgener warmup. Putting your wrists, elbows, and shoulders throught the expected range of motion will not only prepare them for the oncoming workout, but stretch out the muscles and get them ready for the session.
Do this light warmup before every weightlifting session. A light wrist wrap can be placed around the wrists for added stability and comfort. Use caution when using wristwraps, as they can limit flexibility and strength in the wrists. With time, your wrist pain will subside and you will enjoy the benefit of the Olympic lifts.
Tuesday 080930
Caroline getting excellent full extension on ball slams
Alternate front squat and ring dips for rounds
10-9-8-7-6-5-4-3-2-1
Record max wieght front squat
Monday 080929
Teams Flatirons and MBS CrossFit after FGB III
We had an awesome turnout for Fight Gone Bad. Almost $4,000 was raised between the Flatirons and MBS community. We all should be proud of ourselves for stepping up to the challenge. Congrats to Sean Tallman and Robyn Morrisette for putting up the top scores in Men's and Women's divisions. Scores below, lots of pictures to follow. Great job guys!
5 rounds for time:
5 Tire flips (big/small)
10 Med ball slams (20#/10#)
| Name | Division | Score |
|---|---|---|
| Sean T | Mens | 345 |
| Pat B | Mens | 337 |
| Sid B | Mens | 298 |
| Rob H | Mens | 298 |
| Tim R | Mens | 288 |
| Forrest B | Mens | 272 |
| Pete S | Mens | 254 |
| Pete W | Mens | 249 |
| Chuck L | Mens | 248 |
| Brian R | Mens | 230 |
| John G | Mens | 208 |
| Tim T | Mens | 206 |
| Kyle A | Mens | 204 |
| James D | Mens | 201 |
| Steve H | Mens | 198 |
| Mike D | Mens | 191 |
| Paige B | Mens | 175 |
| Brian T | Mens | 170 |
| Lucas F | Mens | 168 |
| Darby M | Mens | 164 |
| Name | Division | Score |
|---|---|---|
| Robyn M | Womens | 262 |
| Rosanne A | Womens | 261 |
| Janelle D | Womens | 258 |
| Margaret G | Womens | 257 |
| Danielle C | Womens | 231 |
| Taylor P | Womens | 221 |
| Brandy C | Womens | 220 |
| Todd T | Womens | 206 |
| Emilio G | Modified | 200 |
| Heather A | Womens | 179 |
| Name | Division | Score |
|---|---|---|
| Isacc G | Inter | 252 |
| Trish O | Inter | 252 |
| Jill N | Inter | 251 |
| Adrian G | Inter | 244 |
| Gina H | Inter | 235 |
| Erica E | Inter | 233 |
| Amy J | Inter | 233 |
| Lisa E | Inter | 207 |
| Sammy E | Beg | 198 |
| Amy S | Beg | 185 |
Saturday 080927
Fight Gone Bad III
**Fight Gone Bad workout today at Flatirons CrossFit in Boulder. Heat assignments and registration will begin at 9:30 am. Workout will begin at 10:00 am. This is a fun workout that benefits prostate cancer research and the Wounded Warrior program. Please bring your friends and family.***
Flatirons CrossFit
2907 55th st.
Boulder, CO 80301
The Fight Gone Bad workout is described below.
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will be doing 3 rounds. The stations are:
Wall-ball 20 pound ball, 8 ft target. (Reps)
Deadlift high-pull 75 pounds (Reps)
Box Jump 20" box (Reps)
Push-press 75 pounds (Reps)
Row calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Friday 080925
"My face even hurts." - Pete after tackling Wednesday's workout.
Virtual Fight Gone Bad
How fast/many reps can you go?
Complete each of 5 stations for 1 minute each. Rest 1 minute between rounds. Three rounds for reps:
Simulate wall ball - reps
PVC Sumo deadlift high pull - reps
Simulate box jumps - reps
Row - calories
PVC push press - reps
I told Adam I seen the "fire in his eyes" during this workout. I wasn't kidding! Good job to both Adam, Pete, and Dr. Jay for taking on two workouts today.
From CF Hq:
"Virtual Fran" - video [wmv] [mov]
Thursday 080925
MBS Young athletes Strength and Conditioning program ending a session with a 9-man pushup.
CFJ:
The push-up, long a favorite among junior high school P.E. teachers and Marine Corps drill instructors, is for many, more closely associated with punishment than anything else. Though common to group exercise programs, its use in serious strength and conditioning regimens is infrequent. These days, the push-up, like the jumping jack, tends to be relegated to outdoor programs where the number of exercisers and lack of equipment make it a staple due to necessity. Read more
Tuesday CF Hq WOD:
For time 30, 25, 20, 15, 10, and 5 rep rounds of:
Virtual shoveling [wmv] [mov]
Push-ups
With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."
Results:
Darby: 15:00 (25)
Neil: 15:05 (25)
Peter: 9:05 (45)
Matt: 11:40 (20# bar, 17#)
Adrian: 9:04 (20# bar, 7#)
Emilio: 9:08 (25)
Sammy: 10:17 (scaled)
Kyle: 11:59 (45)
Jeremy: 13:22 (45)
Lucas: 13:02
Foundations WOD:
Brett
Brandon
Shawna
Wade
Brian
TEAM MBS CROSSFIT
Wednesday 080924
Who knew the snatch would draw such a crowd?
5 Rounds for time:
9 Overhead Squats 95/65
5 Burpee broad jumps
20 Knees to elbows
Results:
Jay: 9:58 (45#)
Emmett: 10:36 (SDHP 53#)
Mike: 16:30 (55#)
Neil: 18:46 (45#)
Caroline: Scaled
Barbara: Scaled 20#
Shawna: 10:05 (scaled 3 rnd)
Adrian: 10:20 (PVC)
Emilio: 11:19 (20#)
Kathiey: 13:50 (PVC)
Erica: 14:15 (Scaled)
Peter: 15:17 (45#)
Dylon: 17:50 (20#)
Jeremy: 18:11 (100m waiter walk, ball slam)
Paige: 19:11 (45#)
Wade: 21:29 (65#)
Pete S. 22:25 (95#)
Lucas: 24:13 (85#)
**Important - Deadline for Fight Gone Bad III competitor registration is TODAY. Please visit the TEAM MBS Athletes for a Cure page and join our team. Donations are due by 5pm September 29. We look forward to seeing you there.**
Monday 080922
National High Five Day (NH5D) has passed, but that doesn't stop us from throwing out the "good job" 5's! Video: Scrubs high 5's
"Running Fran"
21 Dumbbell thrusters 45/25
21 Pullups
800 meter run
15 Dumbbell thrusters 45/25
15 Pullups
400 meter run
9 Dumbbell thrusters 45/25
9 Pullups
200 meter run
Results:
We found out pretty quickly that a 45# dumbbell can be pretty heavy. For a lot of us, this was the first time using dumbbells in our thrusters. Stabilizing the DB's in 4 directions, as opposed to a barbell's 2 directions is much harder. Despite our challenges, everyone is doing exactly what I would like to see them doing - scaling the weight to a comfortable level and reinforcing sctrict form. Expect to see this workout again. Good job!
Forrest: 10:58 (20)
Mike: 13:00 (20)
Jay: 13:55 (65# bb)
Niel: 15:05 (10)
Adam: 14:49 (25)
Brian: 13:17 (15-9-6, 10#)
Peter: 17:53 (35)
Heather: 17:23 (subbed row, 15#)
Adrian: 12:49 (12)
Cesar: 13:20 (30)
Janelle: 13:24 (15)
Emilio: 13:37 (20)
Wade: 14:35 (20)
Kyle: 14:40 (25)
Paige: 15:43 (20)
Lucas: 15:53 (35)
Geoff: 9:20 (25)
Emmett: Finished (45)
Caroline: Scaled
Sunday 080921
Rest Day
This is a bit of a late post, but I want to remind everyone about Fight Gone Bad this Saturday. We are well on our way of our fundraising goal for the event, but we still have more people that need to sign up. Deadline for registration is Wednesday, September 24. It only takes a couple minutes and you can do so at our team page: Team MBS CrossFit. Donations will be accepted through September 27th. We look forward to seeing everyone there!
"Defeat is a state of mind. No one is ever defeated until defeat has been accepted as reality. To me, defeat in anything is merely temporary, and its punishment is but an urge for me to greater effort to achieve my goal. Defeat simply tells me that something is wrong in my doing; it is a path leading to success and truth." - Bruce Lee
Saturday 080920
CROSSFIT FOOTBALL
We ended up having a perfect matchup, 6 on 6. This was a high-energy, high-scoring game, which left everyone exhausted at the end. Congratulations to the Crushers for taking the risk and scoring the touchdown that gave them the win!
We ended up having a perfect matchup, 6 on 6. This was a high-energy, high-scoring game, which left everyone exhausted at the end. Congratulations to the Crushers for taking the risk and scoring the touchdown that gave them the win!
Scoreboard
Team Spartans ---- Team Crushers
38 ---- 40
Friday 080919
“Helen”
3 rounds for time of:
400 meter run
21 kettlebell swings
12 pullups
Results:
Forrest: 9:02 (53#)
Pete: 8:48 (55#)
Peter: 10:23 (53#)
Paige: 12:48(50#)
Lucas: 14:59 (55#)
Geoff: 8:08 (53#)
Emmett: 11:54 (53#)
Pat: 7:32 (55#)
Sean: 7:52 (53#)
Rob: 7:43 (53#)
Wade: 11:30 (35#)
Emilio: 12:12 (35#)
Mike: 10:36 (30#)
Darby: 11:35 (30#)
Isacc: 13:30 (30#)
Brian: 11:50 (30#)
Jay: 10:44 (25#)
Niel: 12:43 (25#)
Jeremy: 12:50 (25# + row)
Lisa: 13:12 (20# + row)
Caroline: 14:45 (15#)
Fight Gone Bad III, Join TEAM MBS CROSSFIT
From CF Hq:
Power Clean by Mark Rippetoe, CrossFit Wichita Falls - video [wmv] [mov]
Thursday 080918
Real good numbers on the weighted Tabata's yesterday. We even had some of our newbies throwing on ankle weights for the weighted pullups. In regular MBS fashion, "go hard or go home."
Push press 3-3-3-3-3
Push Jerk 5-5-5-5-5
Sumo Deadlift 8-8-8-8-8
**This Saturday we are needing players for a CrossFit style football game. Kickoff is at 10am and as usual, bring your friends for the free workout.**
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