MBS Crossfit: Elite Fitness in Broomfield Colorado

Tuesday 081007

2008-10-06T19:30:00.000-07:00

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

Monday 081006

2008-10-05T22:22:00.000-07:00

AMRAP in 20 minutes:

6 Deadlift (100% bodyweight)

12 Pullups

24 Overhead Squats 45# (30#)

Results:
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

2008-10-04T19:08:00.000-07:00

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

2008-10-03T19:08:00.000-07:00

**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

2008-10-02T19:38:00.000-07:00

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."

Thursday 081002

2008-10-01T19:39:00.000-07:00

100 pullups for time

From CF Hq:

100 Pullups for Time (Greg A.)...[wmv][mov]

Monkey Bar Gym: Train the Body, the Mind will Follow

Wednesday 081001

2008-09-30T19:21:00.000-07:00

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

2008-09-29T19:17:00.000-07:00

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

2008-09-28T20:20:00.000-07:00

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#)

Mens:

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

Womens/Modified:

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

Intermediate/Beginner:

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

2008-09-26T21:44:00.000-07:00

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

2008-09-25T20:10:00.000-07:00

"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

2008-09-24T21:02:00.000-07:00

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

2008-09-23T19:56:00.000-07:00

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.**

Tuesday 080923

2008-09-22T21:01:00.000-07:00

Happy Birthday Caroline and Forrest!

WOD
Work up to best 3RM snatch
3-3-3-3-3

Excellent Olympic weightlifting vids:
Video 1
Video 2

Monday 080922

2008-09-21T17:17:00.000-07:00

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

TEAM MBS CROSSFIT

Sunday 080921

2008-09-21T17:04:00.000-07:00

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

2008-09-19T21:06:00.000-07:00

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!

Scoreboard

Team Spartans ---- Team Crushers

38 ---- 40

Friday 080919

2008-09-18T22:21:00.000-07:00

“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

2008-09-17T21:45:00.000-07:00

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.**

Wednesday 080917

2008-09-16T21:59:00.000-07:00

We sent a fireteam up to Red Rocks to climb 9 flights of stairs in firefighter gear (sorry no pics), a 50# sandbag, and dumbells. We couldn't have asked for a nicer day.

Weighted Tabata Intervals - 6 rounds with a partner

20 seconds of work, 10 seconds of rest. Repeat 6 times.

Weighted Squats 45/25

Weighted pullups 45/25

Weighted pushups 45/25

Weighted situps 45/25

One partner will assist getting the weight into place. One partner will go for full 6 rounds times 4 exercises, then the next partner will go. Have fun!

Tuesday 080916

2008-09-15T21:44:00.000-07:00

"Quarter Gone Bad"
Five rounds for total reps of:
135 pound Thruster, 15 seconds
Rest 45 Seconds
50 pound Weighted pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

From CF Hq: Quarter Gone Bad ...[wmv][mov]

Article: Want to boost kids' grades? Get them moving

Monday 080915

2008-09-14T19:25:00.000-07:00

I-Beam wall balls can be subbed for the following workout

3 Rounds for time:
40 Wall ball 20# (10#)
12 Pullups
21 Box jumps

Results:
Dr. Jay: 12:14 Subbed Pullups
Mike: 15:27
Janelle: 8:52 (6)
Sean: 8:56
Paige: Finished
Lucas: 14:18 (10)
Geoff: 9:03
Cesar: 9:42
Wade: 10:52 (10)
Kyle: 12:05
Brandy: 13:30 (scaled pullups)
Heather: 15:26
Eric: 15:37 (6)
Caroline: Scaled
CF Kids:
Todd: 10:45
Krystal: 11:54
Carrie: 11:51
Hope: 13:24

Sunday 080914

2008-09-14T13:14:00.000-07:00

Rest Day

Tactical Strength Challenge: Men's Results

Name	BW	Deadlift	Pullup	Snatch	Overall
Pat B	185	465	33	133	1
Russell B	184	405	21	140	2
Sam L	226	510	13	130	3
Rob H.	169	440	22	106	3
Tim R.	199	390	10	140	5
Travis H.	152	430	20	97	5
Brian R.	210	340	7	110	7
Steve H.	159	335	11	83	7
Sid B	150	320	18	77	9
James	185	365	10	76	10
Tim T	188	300	3	82	11
Peter W	158	275	8	60	12
Lucas	221	295	0	46	13

Women's Results:

Name	Deadlift	Pullup	Snatch	Overall
Margaret	250	5	100	1
Rosanne	200	10	72	2
Todd	218	1	77	3

Saturday 080913

2008-09-12T21:36:00.000-07:00

Tactical Strength Challenge

Weigh in begins at 0900. Lifting begins at 0930. $10 entry fee and food served after completion.

Events:
-Max weight deadlift (3 attempts)
-Max repetition deadhang pullups
-Max repetition Kettlebell snatch in 5 minutes

Today we had 16 competitors come out for the TSC. It was great to see and compete with Crossfitters in the local area. Congratulations to those who competed and gave their best. Results will be posted tomorrow.

Friday 080912

2008-09-11T22:52:00.000-07:00

Thanks for everyone's help today in the move into our new home. I can't wait to see it in action!

5 rounds for time:
5 Deadlift 275# (225#)
10 Burpees

Tactical Strength Challenge tomorrow at 0900. Lunch will be around noon. We hope to see everyone there supporting the team.

Thursday 080911

2008-09-10T23:16:00.000-07:00

Today we remember the nearly 3,000 Americans that have been killed since 9/11. We have brothers and sisters that are overseas and in our neighborhoods protecting our freedoms. Please take a moment of silence and put all our service men and women into your thoughts and prayers. Never forget. Semper Fi.

"Cindy"
Complete as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Results:

Darby: 15

Lisa: 10 (partially scaled)

Jeremy: 10 (assisted pistols)

Sean: 19.3

Peter: 17

Matt: 8 (partially scaled)

Kyle: 14

Forrest: 13

Wade: scaled

Wednesday 080910

2008-09-09T23:34:00.000-07:00

MBS CrossFit Blackjack. MBS video services available for hire at your next wedding, graduation, sporting event, or family reunion.

"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:
For being nearly everyone's first FGB workout, we had some pretty awesome scores. Rob hit a towering 365 reps. Sean, Brandy, and Janelle all broke 300 as prescribed. Peter improved by 40 reps from his last FGB just a month ago. Good effort by everyone. I hope we can take this same intensity to the Fight Gone Bad fundraiser in two weeks.

Pat: 298
Forrest: 240
Brandy: 330
Barbara: 199
Sean: 303
Dr. Jay: 352 (scaled)
Janelle: 354
Kyle: 226
Heather: 232
Geoff: 196 (2 rnds)
Cesar: 235
Paige: 221
Emmett: 275
Peter; 264
Lucas: 219
Kathiey: 353 (20 pp, 15 sdhp)
Rob: 365

Tuesday 080909

2008-09-08T20:31:00.000-07:00

With us from the beginning and celebrating a belated birthday here at MBS!
Peter's Birthday Workout
With a single kettlebell complete for time:
50-40-30-20-10
Walking kettlebell overhead lunges 53# (25#)
Kettlebell situps 53# (25#)

Alternate hands as necessary.

**Tactical Strength Challenge this Saturday. Please email or sign roster if you plan on attending.**

Monday 090808

2008-09-07T16:22:00.000-07:00

**Until further notice, the noon WOD class will be cancelled. An 8:00 a.m. WOD is now on the schedule. Please contact for questions. **

This is a good picture of our Saturday crew taking on "Blackjack" and the assorted exercises. We had a lot of fun and a really good turn out, the majority of which were new to CrossFit. We will be having a clinic in the next few weeks on how to build your own sandbag so you can send them to freinds and family for Christmas gifts.

From CF Hq:

"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
10 Hang power cleans 135# (75#)

In case you haven't seen the mainsite vid: Nasty Girls...[wmv][mov]

This workout was pretty intense, considering the substitution of 5 pullups and 5 dips for each muscle up. For those of you still working on muscle-ups, keep working. Jon Gilson of Again Faster explains it best: Permission to Fail. Despite our shortcomings on the muscle-up, many of us are making tremendous gains on the clean and our abilities to push harder and faster. We are also sharing our new-found love of masochistic fitness with others!

Here's a video of inspiration for all of us:

Saturday 080906

2008-09-05T21:24:00.000-07:00

A new way of working out that is changing the landscape of combat fitness. Real Fighter Magazine at CrossFit Los Angeles.
Real Fighter Magazine (PDF)

Don't miss our workout today. It's a "Big Freaking Surprise." Warm-up starts at 10:00 a.m. Bring your freinds for a good, fun, and free workout.

"Big Freaking Surprise"

Complete your deck of cards for time:

CrossFit Blackjack

Each suit represents the exercise the number on the card represents the number of reps.

You must hit if you are under 15, if you go over 21... DOUBLE the reps.

Get a Blackjack (21) and REST.

Hearts: Burpee Pullups (Burpees)

Spades: 95# Thrusters (Wall Balls)

Diamonds: Tire Flips

Clubs: Sandbag Clean & Jerk

Results:

Kathiey: 36:40

Nancy: 36:41 (1/2 the reps)

Shavon: 36:41 (1/2 the reps)

Darby: 44:08

Heather: 44:31

Denise: 44:31 (1/2 the reps)

Paige: 48:15

Marie: 48:18

Rob: 49:03

Brandy: 51:26

Dean: 52:30

Kyle: 66:01

Adam: 66:01

Thanks to all of you who came for this fun, circut based workout... it was a KILLER! Great job!

Friday 090508

2008-09-04T19:08:00.001-07:00

Happy Birthday Lisa!

"Murph"
Run 1 mile

100 pullups

200 pushups

300 squats

Run 1 mile

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Results:

Pat: 37:40

Dr. Jay: 39:32

Barbara: 42:08 (1/2 pullup, pushup, squat)

Jay: 45:28 (subbed 115# deadlift, situps)

Mike: 48:19 (partially scaled pushups)

Sean: 41:55

Peter: 42:31

Janelle: 42:59

Rob: 33:29 <-------HOLY CRAP!

Lucas: 39:30 (1/2 pullup, pushup, squat)

Pete: 52:00 (finished!)

**Please join us on Saturday morning at 10:00 a.m. for a fun and FREE group workout. The workout will be scalable to accommodate all fitness levels, so please bring your friends and family.**

Thursday 080904

2008-09-03T19:54:00.000-07:00

Yes, range of motion is that important. Results of the Tabata test workout will be posted shortly. Plan on seeing the Tabata intervals weekly to track our improvement. Everyone did an excellent job on the workout yesterday.

Kettlebell snatch for time:

3 minutes max reps

rest 1 minute

2 minutes max reps

rest 2 minutes

1 minute max reps

rest 3 minutes

30 seconds max reps

Switch hands as needed

Weighted pullups

1-1-1-1-1-1

Results:

Dr. Jay: 174 (40#)

Emmett: 149 (35#)

Darby: 133 (35#)

Peter: 155 (40#)

Bill: 108 (20#) Swings

Lucas: 123 (35#)

Adam: 129 (30#)

Janelle: 264 (15#)

Rob H: 162 (53#)

Geoff: 180 (40#)

Cesar: 140 (30#)

Wednesday 080903

2008-09-01T19:51:00.000-07:00

Does the Marine Corps new physical fitness test look familiar? Why should your fitness standards be any less?

Tabata This!
Perform 20 seconds of work with 10 seconds of rest for 8 intervals of the following exercises.
Air Squat
Pullups
Pushups
Situps

Rest 1 minute between exercises.

Results:

Dr. Jay: 363
Mike: 260
Jay: 427 substituted
Peter: 363
Paige: 285 scaled
Lucas: 329 scaled
Sean: 365
Kyle: 275
Heather: 298 scaled
Pete: 327
Brandy: 408 scaled

**Please join us on Saturday morning at 10:00 a.m. for a fun and FREE group workout. The workout will be scalable to accommodate all fitness levels, so please bring your friends and family.**

Tuesday 080902

2008-09-01T19:27:00.000-07:00

The morning crew earns their points for coming in on the holiday.

Sandbag complex
AMRAP in 25 minutes of:
5 sandbag deadlifts
5 sandbag cleans
5 sandbag thruster

Article: Do we have to slow down as we age?

Monday 080901

2008-08-31T19:20:00.000-07:00

CrossFit Total

Max Squat

Max Press

Max Deadlift

From CF Hq:

Nick Hawkes' Snatch Training at Mike's Gym Part 2, CrossFit Journal Preview 1 - video [wmv] [mov]

Saturday 080830

2008-08-29T13:01:00.000-07:00

Marines doing the rope accent on the obstacle course.

Run 3 miles

100 Burpees for time

If you don't already have a route, you can use geodistance.com to track your distance.

“No one has ever drowned in sweat.” - Lou Holtz

Friday 080829

2008-08-28T20:30:00.000-07:00

Performance (and workout face) of the month!!! Rob finished an impressive 20:46 on "Linda" yesterday. This is the fastest time I have ever seen for a prescribed Linda! Out of curiosity, I checked www.logsitall.com to find out the fastest Linda time reported....yeah, Rob killed it by over 3 minutes. Then I thought that we needed to give this guy a nickname...what do you think, the Intimidator or Dr. Demolition? Post your thoughts to comments

Field Day
3 times for combined time:
1. 100 ft. "Icky step"
2. Sled pull
3. Sled push
4. Tire flip
5. 400 m run

Results:
Mike: 17:17
Dr. Jay: 16:37
Emmett: 24:48
Barbara: 22:57
Jay: 18:18
Sean: 15:40
Pat: 14:58
Pete: 17:06

**Important holiday schedule: Today's 5:30 and 6:30 pm classes are cancelled along with Tomorrow's 10 am class. We will be back to regular classes on Monday. Enjoy your Labor Day weekend**

Thursday 080828

2008-08-27T19:25:00.000-07:00

From CF NYC

10 Rounds for time:

7 deadlift

10 pushups

100 ft sprint

Take a 2-minute rest after 5 rounds and continue.

Results:

Jay: 12:49 (135# deadlift)

Dr. Jay: 13:07 135# deadlift)

Darby: 16:09 (135# deadlift)

Nancy: 14:00 (50# deadlift)

Janelle: 10:28 (95# deadlift)
Heather: 11:59 (20# deadlift)

Kyle: 12:20 (95# deadlift)

Lucas: 14:20 (65# deadlift)

Adam: 14:46 (135# deadlift)

"Linda"

10-9-8-7-6-5-4-3-2-1 of:

3/4 BW squat clean

BW bench press

1 1/2 BW deadlift

Results: (Clean/Deadlift/Bench press)

Sean: 36:47 (135/270/155)

Pete: 35:04 (95/255/135)

Pat: 30:24 @ 190 # BW

Rob: 20:46 @ 172 # BW <-----HOLY CRAP!!!

Geoff: 21:57 (95/245/170)

**Important holiday schedule: Friday's 5:30 and 6:30 pm classes are cancelled along with Saturday's 10 am class. We will be back to regular classes on Monday.**

Wednesday 080827

2008-08-26T19:33:00.000-07:00

You think "Annie" was difficult? Try adding 50 pullups and 50 thrusters onto the workout. Yes, I know we did pullups yesterday and our muscles are sore. But, isn't that what this is all about? To challenge our bodies physically AND mentally? You tell me if the firefighter can take a day off because he covered a big fire the day before. The soldier rotate off shift because he got into a firefight the night before. Life presents us with challenges and we face them head on with a smile. You're a CrossFitter, you're supposed to be a little crazy!

Complete for time:
50 pullups
50-40-30-20-10 of
double unders
situps
50 thrusters 45# (20#)

Results:
Rob: 16:07
Pat: 16:14
Jay: 22:16
Mike: 22:16
Barbara: 27:36 (scaled pullups)
Janelle: 17:21
Geoff: 18:40
Kathiey: 18:56 (scaled pullups)
Paige: 34:52 (20#, scaled pullups)
Brandy: 18:33 (scaled pullups)
Sean: 19:16
Emmett: 28:02

Tuesday 080826

2008-08-25T19:21:00.000-07:00

Pics from yesterday's kettlebell workout AFTER the squat and press routine. There were some impressive numbers on the squat and press. Look forward to the CrossFit Total next Monday! Good job everyone.

Snatch work
Why snatch?
-The snatch delivers more power output than ANY other weightlifting movement.
- The snatch requires more control of an object moving in space.
- The snatch is safer than the clean and jerk because there is less load and stress on tendons and ligaments.
- The snatch is explosive and motivating when done correctly!

From CF Hq:
Mike Burgener Teaches Pat the Snatch Ia (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch Ib (CFJ Preview)...[wmv][mov]
Mike Burgener Teaches Pat the Snatch II (CFJ Preview)...[wmv][mov]
More Olympic Lifting 101

After a good warmup, we will spend about 20 minutes on the snatch and snatch progressions. Don't get upset if it doesn't come easily, it is a highly technical movement. About the time smoke begins rolling out of your ears, we will hit "minute pullups."

Do 1 pullup the first minute. Do 2 pullups the second minute. Continue this pattern until you cannot complete the pullups within the minute.

Results:
Jay: 11+8
Rob: 14
Dr. Jay: 9+4
Emmett: 13+12
Darby: 7+5
Janelle: 12
Kyle: 7+4
Paige: 6+2
Lucas: 12 (jumping)
Brandy: 10 (jumping)

Monday 080825

2008-08-24T21:03:00.000-07:00

Back Squat and Overhead Press
3 sets of 5
3 sets of 4
3 sets of 3

then

"Sammy's birthday workout"
2 KB swings, then 1 snatch. Following this pattern, complete 25 snatches with each arm. If you only have one arm, repeat the same arm twice. Post times and loads to comments.

Results:
Mike: 155/75/6:39
Jay: 195/110/7:03
Dr. Jay: 175/135/4:41
Nancy: 60/50/7:53
Janelle: 135/75/6:36
Rob: 265/175/7:49
Paige: 105/115/10:27
Geoff: 255/120/5:28
Lucas: 195/85/6:00
Pat: 315/200/6:12

From CF Hq:
Back Squat Geometry, Mark Rippetoe (CFJ Preview)...[wmv][mov]

Sunday 080824

2008-08-24T11:08:00.001-07:00

REST DAY!

Mark your calendars for this awesome event.

September 27, 2008 CrossFitters worldwide will be pushing the limits with this nasty WOD.

Not only will you be proud of yourself for completing it, all proceed go to 2 great charities.

Visit the News link for more information and to donate/sponsor Team MBS.

Saturday 080823

2008-08-22T22:55:00.001-07:00

Yesterday was an awesome turnout for one wicked workout. We had 20 athletes compete in "Kelly", which was a record besides our "MBS vs. Marines" workout last week. I can't express in words the amount of respect and appreciation I have for everyone that has been making the commitment to show up and work hard. It seems that the walls of nonsense fitness are being blown down daily. Soon we will be taking over the mainstream fitness industry and showing them that hard work can be fun, challenging, and most importantly....results producing! Good job everyone!

Today's WOD:

50 Tire Flips for time

Friday 080822

2008-08-21T20:21:00.001-07:00

For Time:

"Kelly"

5 Rounds:

400m Run

30 Wall Ball 20# (10#)

30 Box Jumps

Results:

Dr. Jay: 23:54 (20)

Jay: 26:21 (10)
Mike: 27:54 (20)
Barbara: 26:05 (6 x 3 rnd)
Sean: 22:53 (20)

Pete: 21:29 (20)

Jeremy: 29:53 (subbed pushups and ball slams)

Lisa: 32:17 (subbed row)

Kathiey: 16:22 (6 x 3 rnd)
Lucas: 18:22 (6 x 3 rnd)

Paige 20:53 (6 x 3 rnd)

Rob: 21:43 (20)

Pat: 22:20 (20)

Forrest: 23:23 (10)

Jeff: 23:56 (20)

Emilio: 23:10 (10)

Peter: 25:14 (20)

Sammy: 23:24 (6)

Brandy: 22:55 (6)

Adrian: NT (mid-20's, 6 x 3 rnd)

We are working on our levitation abilities here in the tire jumps. Watch out Kris Angel!

*** BBQ tonight! We will start grilling at 7ish, and will be ready to eat, drink and play a few games by 7:30. Come check out the night time views of Denver from MBS. We look forward to seeing you all there! The more the merrier, so bring a friend. ***

Thursday 080821

2008-08-20T20:54:00.000-07:00

The poll is in. "Train to NOT suck at life" and "its not sweat, its my body crying" were voted as the new MBS T-shirts. We will have them in a few weeks. Take a sneak peak at one of the designs here. Let us know what you think.

AMRAP in 20 minutes of:

5 L-sit pullups

10 Kettlebell snatch R

10 Kettlebell snatch L

Results:

Sean: 6 1/3 (53#)

Dwight: 7 (40#)

Nancy: 5 (20#)

Kyle: 8 (30#)

Rob: 11 (53#)

Forrest: 9 (25#)

Peter: 9 1/3 (40#)

Jeff: 12 (35#)

Ben: 9 (20#)

Adrian: 16 (10#)

Tasmin: 9 (20#)

Shilo: 9 (20#)

Lisa: 9 (15#)

Sammy: 14 1/3 (5#)

Isacc: 10 (15#)

Emilio: 14 (25#)

From CF Hq:

The Deadlift, Mark Rippetoe - video [wmv] [mov]

**Please join us on the flightline for the end of summer Barbeque tomorrow after the 6:30pm workout. Please bring a side dish and your favorite drink. Friends and familiy are always welcome.**

Wednesday 080820

2008-08-19T20:26:00.000-07:00

Training "outside the box."

Who the hell made up this Tabata interval?
Squat + 45# plate (25#)
Ring Dips
Box jumps
Med. ball pushups with strike

This is a "heavy" Tabata version, where we will be adding a little more weight and complexity to each movement. For the squats, a 45 lb. plate will be held close to the sternum while squating - similar to front squats with load. Ring dips can be scaled to dips on the edge of a box. The med. ball pushups will be a pushup on the med. ball to your feet with a single strike with each fist. Don't knock it until you try it.

Results:

Dr. Jay: 32

Emmett: 29

Mike: 34

Nancy: 28

Jay: 35

Pat: 40

Janelle: 46

Kathiey: 53

Jeff: 52

Paige: 28

Kyle: 41

Sammy: 28

Lucas: 22

Tasmin: 35

Shilo: 24

Emilio: 31

Peter: 37

Adrian: 37

Erica: 32

Tuesday 080819

2008-08-18T20:22:00.000-07:00

"Grace"
For time:
30 Clean and Jerk 135# (95#)

From CF Hq:
The Fall with Brian MacKenzie, CrossFit Endurance - video [wmv] [mov]

Results:
"Grace" is a workout that you must approach with a great amount of humility. The range of motion required is unmatched by any other movement and requires 100% mental concentration. There is a reason that Olympic lifters spend a lifetime trying to perfect their technique of the clean and jerk - it is incredibly hard!

Grace Workout:
Jay: 6:24 (85#)
Pat: 4:53 (115#)
Janelle: 3:42 (70#)
Peter: 6:30 (85#)
Adam: 4:35 (65#)
Shilo: (40#)
Tasmin: (50#)

Russian Bear Workout (10 min):
Kyle: 12#
Paige: 15#
Dalton: 20#
Rob D.: 15#

For our MBS CF Beginners:
Technique has priority over intensity. On all of our "for time" workouts, we ask you to push yourself beyond what you believed to be possible. This comes with the exception that you have demonstrated a mastery of the movements. Through careful understanding of the techniques, you will be able to add intensity over time and eventually find a balance of powerful and efficient movements.

Monday 080818

2008-08-17T19:39:00.000-07:00

Congratulations to the 19 Marines that passed the Marine Corps Martial Arts Instructor's Course this weekend.

Deadlift

3-3-3-3-3

Record load, then

Partner up!

First partner complete 15 pullups,

second partner complete 15 pullups

First partner complete 14 pullups,

second partner complete 14 pullups...

Results:

Barbara: 165#

Mike: 235#

Emmett: 415#

Jay M.: 185#

Jay: 295#

Sean: 335#

Rob: 405#

Adam: 305# PR

Peter: 245#

Brandy: 80#

Lucas: 125# (5 reps)

Emilio: 95# (77 reps)

Adrian: 45# (77 reps)

Isacc: 95# (77 reps)

Sammy: 20# (many reps)

Lisa: subbed RDL's w/12# DB

080817 Sunday

2008-08-16T11:37:00.000-07:00

Rest Day

You all deserve a Rest Day.

Thank you for continually leaving NOTHING in the tank!

Saturday 080816

2008-08-15T18:48:00.000-07:00

CrossFit Blackjack!

Come for the FREE 10am workout!

Beginners:

Hearts: Knee Pushups

Spades: Squats

Clubs: Lunges

Diamonds: Mtn Climbers

Results:

Lisa: 14:59

Sammy: 15:43

Intermediate:

Hearts: Pushups

Spades: Thrusters w/pvc

Clubs: OH Lunges w/pvc

Diamonds: Box Jumps

Results:

Kathiey: 17:25

Heather: 17:25

Mary: 17:25

Advanced:

Hearts: Burpees

Spades: Thrusters #95

Clubs: OH Lunges #95

Diamonds: SDHP #95

Results:

Jeremy (1/2) 27:36

Kyle (65#) 29:19

Pete: (95/65#) 39:31

Isacc: (40#) 46:39

Emilio: (65/40#) 54:09

Rob D: 58:16 as Rx

Sean: 59:35 as Rx

Rob & Sean did an awesome job completing EVERY rep with 95#!!

We all should feel good knowing that our firemen can handle the HEAT!

Great job you two! It was amazing to watch!

Friday 080815

2008-08-14T21:31:00.000-07:00

AMRAP in 20 minutes:
8 OHS 95# (65#)
10 ball slams

12 box jumps

Results:

Dr. Jay: 11 #65/20

Emmett: 8 #95/20

Jay: 9 #65/10

Mike: 10 2/3 #45/10

Lorena: 10 #20/6

Nancy: 16 #PVC/10

Sean: 9 #95/20

Pete AM: 9 #95/20

Tasmin: 8 #30/10

Shilo: 8 #30/10

Emilio: 10 2/3 #45/20

Isacc: 11: #20/20

Adrian: 18 #PVC/10

Sammy: 16 #PVC/6

Rob: 12 #95/20

Janelle: 11 #45/10

Thursday 080814

2008-08-13T18:42:00.000-07:00

More video from CF HQ:

Intensity by Maggie Dabe-Colby, CrossFit Certification Seminar - video [wmv] [mov]

Barbell Positioning, Mark Rippetoe - video [wmv] [mov]

For Time:
Run 200
50 squats
Run 200
40 pushups
Run 200
30 lunges

Run 200
20 situps

Results:

Dr Jay: 6:02

Rob D.: 5:59

Nancy: 8:49

Rob: 5:53

Peter: 7:09

Tasmin: 8:57

Shilo: 9:03

Rob (2nd): 5:45

Kyle: 6:53

Lucas: 8:45

Wednesday 080813

2008-08-12T19:40:00.000-07:00

USMC VS MBS CrossFit "Angie" Challenge

"Angie"
For Time:
100 Pullups
100 Pushups
100 Squats
100 Situps

Results:

Marines - Training Day 9

SSgt Howell: 16:49 (scaled pullup)

Sgt Garza: 17:25 (scaled pullup)

Cpl Donavan: 17:45 (scaled pullup)

Sgt Rodrillo: 17:57 (scaled pullup)

Maj Bracewell: 18:07 (scaled pullup)

Col Dumont: 18:28 (scaled pullup)

Sgt Sanchez: 18:45 (scaled pullup)

Sgt Galvin: 18:58 (scaled pullup)

Lt Col Pecheco: 19:00 (scaled pullup)

SSgt Riggio: 19:05 (scaled pullup)

SSgt Vivello: 19:30 (scaled pullup)

Sgt Dohn: 19:55 (scaled pullup)

Sgt Ersery: 20:48 (scaled pullup)

Capt Larson: 21:28 (scaled pullup)

Cpl Pittenridge: 21:40 (scaled pullup)

Sgt Siers: 21:50 (scaled pullup)

Sgt Yates: 22:24 (scaled pullup)

SSgt Brown: 22:25 (scaled pullup)

MBS CrossFit

Adrian: 11:56

Isacc: 12:28

Emilio: 15:05

Emmett: 17:15
Dr. Jay: 17:30

Jay: 20:03

Peter: 21:45

Mike: 22:24 (scaled pullup)

Erica: 13:03 (scaled pushup, pullup)

Shilo: 16:31 (scaled pushup, pullup)

Tasmin: 17:30 (sclaed pushup, pullup)

Hope: 19:47 (scaled pushup, pullup)

Michelle: 5:59 (1/2)

Kathiey: 6:24 (1/2)

Lidia: 9:38 (1/2)

"Angie" is always a good workout because it provides a lot of feedback about our training progress. Nearly every movement that we train in CrossFit is a progression or variance of the squat, pushup, pullup, and situp. It was also cool to introduce this CrossFit workout to our Marines and see how we compare to "the few, the proud."

Tuesday 080812

2008-08-11T18:31:00.001-07:00

Marine Corps Martial Arts Instructor course Kansas City, MO

21-15-9 reps of:
Thrusters 95#(65#)
Ball slams 20# (10#)

Results:

Jay: 6:48 65#/20#

Jim: 9:46 95#/20#

Mattie: 9:46 20#/6#
Janelle: 3:47 65#/10#

Peter: 5:44 65#/20#

Tasmin: 4:31 40#/10#

Shilo: 5:21 40#/10#

Monday 080811

2008-08-10T18:51:00.001-07:00

3 rounds for time:
20 deadlift 185# (135#)
20 burpees

Results:
Dr. Jay: 8:43 185#
Emmett: 8:54 185#
Mike: 11:43 135#
Jay: 11:43 155#
Nancy: 10:17 70#
Lisa: 7:03 scaled
Adrian: 12:09 70#
Sammy: 14:30 40#
Isacc: 14:30 95#
Emilio: 16:12 135#
Peter: 16:12 185#

Sunday 080810

2008-08-10T11:33:00.000-07:00

Awesome job to all of you who got FILTHY yesterday!

Relax and enjoy because today is a Rest Day!

Saturday 080809

2008-08-08T20:22:00.000-07:00

"Filthy 50"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings, 1 pood

50 Walking Lunge, (50 steps)

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

This is a GREAT benchmark WOD! Can't wait to see you all at 10am!

Results:

Emilio: 19:14

Adrian: 20:29

Isacc: 23:48

Kathey: 28:13

Rob: 28:16

Erica: 28:29

Peter: 31:22

Brandy: 32:20

Jeremy: 32:47

Dwight: 34:29

Friday 080808

2008-08-07T13:14:00.000-07:00

It's August 8th, 2008, the 2008 Summer Olympics start today!!

The Opening Ceremony is on NBC (Channel 9) from 6:30pm - 11:00pm.
What are you most excited to watch? Post to comments.

"Crazy 8's"
AMRAP in 18 minutes:
8 Wall Ball 20#(10#)
8 Pushups
8 Ring Dips

Awesome job today!

Results:

Jay M: 17

Mike: 12

Jay: 12

Pete: 18

Nancy: 15

Brandy: 20 -- WOW!

Kyle: 15

Heather: 14

Emelio: 10

Jeremy: 14

Isacc: 9

Erica: 11

Thursday 080807

2008-08-06T18:55:00.001-07:00

“Jackie”
1000 m row
50 thrusters 45#
30 pullups

From CF Hq:
Check out the CF Kids "Jackie" video.

Results:
Pete: 10:25
Janelle: 10:42
Peter: 12:42
Adam: 11:49
Carrie: 12:48
Emelio: 10:38
Adrian: 10:31
Erica: 11:47
Isaac: 11:05
Jeremy: 10:54

CF Kids
"Lil' Jackie"
500 M Row
25 Thrusters
15 Pullups

Results:
Todd: 5:12
Hope: 7:08
Krystal: 6:20

Wednesday 080806

2008-08-05T17:37:00.000-07:00

For Time:

50 situps
50 double unders
50 situps
50 walking lunges
50 situps
50 burpees
50 situps

Results:

Jay M: 14:19

Emmett: 15:17

Mike: 20:19

Rob: 13:52

Jay: 18:44

Adam: 16:48

Carrie: 22:45

Tuesday 080805

2008-08-04T19:06:00.000-07:00

Happy 13th Birthday Adrian!

5 rounds for time:
20 box jumps
20 overhead walking lunges 45#
20 pullups
20 pushups

Beginners - focus on strict range of motion: hips foward and strict posture in walking lunges, full range of motion on pullups and pushups. Scale if needed.
Intermediate - vary hand position on pushups (narrow, diamond, wide, etc.). Do chins instead of overhand pullups.
Advanced - add 45# bumper to box jump, diamond pushups, and chins.

From CF Hq:
CrossFit Certification Seminar Highlights by Again Faster - video [wmv] [mov]

Results:

Barbara: 28:46

Peter: 27:42

Jay: 31:34

Sammy: 12:28 (1/2)

Adrian: 13:41

Isaac: 14:44

Emelio: 14:46

Jeremy: 20:34

Monday 080804

2008-08-03T20:01:00.000-07:00

Happy Birthday Shi Town!!

10 squat clean
50 situps
8 squat clean
40 situps
6 squat clean
30 situps
4 squat clean
20 situps
2 squat clean
10 situps

Beginners – use weighted Dynamax ball for squat cleans.
Intermediate – use dumbbells (20-40% BW) for squat cleans.
Advanced – use Olympic bar 45-135# for squat cleans.

Mike B. instruction on the Clean...[wmv][mov]

Results:
Jay M: 6:36 (20# ball)
Mike: 9:16 (20# bar)
Jay: 8:54 (20# bar)
Jakob: 8:44 (10# ball)
Nancy: 10:05 (10# ball)
Dylan: 10:06 (10# ball)
Rob: 8:36 (95#)
Peter: 11:46 (75#)

CF Kids:
"Good Kids Fighting"
2 Rounds of 1 minute intervals:
Row for meters
Balance w bar OH
Squats
KB swings
Pullups

Results:
Carrie: 432
Hope: 436
Todd: 374
Krystal: 374
Desirae: 333

Sunday 080803

2008-08-02T12:20:00.000-07:00

Pat and Pete taking on a 270# "Grace" in 8:44. After doing the workout, we realized the workout could be done much faster with a little more practice.

The idea for the two-person Grace was from this "old school" lifting site. Check out what these guys are doing: http://weightlifting.moonfruit.com/

Saturday 080802

2008-08-01T19:45:00.000-07:00

Tabata Intervals

touch jump

pushup

jump rope

shuttle run

ball slam

Perform each exercise for 20 seconds then rest 10 seconds. Repeat. Complete each exercise for 8 rounds before moving to the next exercise. Score is kept by totalling the lowest repetitions of each exercise.

What are Tabata Intervals?

"...Dr. Tabata and his colleagues at the National Institute of Health & Nutrition, Tokyo, Japan, reported: "[Six to 8 very hard 20 second intervals with 10 second rest periods] may be one of the best possible training protocols…” Dr. Tabata told Dick Winett in a personal communication: "The rate of increase in VO2max [14% in only 6 weeks] is one of the highest ever reported in exercise science." What’s more, anaerobic capacity increased by a whopping 28%."

"To our knowledge, this is the first study to show that sprint training dramatically improves endurance capacity during a fixed workload test in which the majority of cellular energy is derived from aerobic metabolism...in other words, about two minutes of very intense exercise (15 minutes over 2 weeks) produced the same or better results than previously shown after two hours a day at about 65% of VO2max, or 20 hours over two weeks." - More info on the Tabata research from Clarence Bass and Ripped.

Friday 080801

2008-07-31T21:05:00.000-07:00

Another sweat angel gets it's wings. More CrossFit sweat angels.

"F'd up Friday"

4 rounds for time:

50 squats

run 200 m forward/run 200 m backward

Results:

Peter: 16:27

Jay: 17:44

Barbara: 22:15

Jay M: 21:17

Pete PM: 13:00

Mike: 21:34

Matt: 28:10

Sammy: 14:58 (1/2)

Emelio: 19:12

Jeremy: 29:25

Lisa: 4 rnds 400 m row, 100 pushups, 100 situps - 18:05

Adam: yesterday's WOD 9:55

Carrie: yesterday's WOD 13:41

Youth S&C

WOD:

21-15-9 for time:

Squat

Jumping Ball Slam

Ball thrusters

Complete 9-person pushup

Jordan

Jakob

Kenny

Justin

Corey

Dylon

Adrian

Isacc

Emelio

I've talked to a few a you about the straight-forward approach of Pose running technique. Here is a good video of Brian M. explaining more on Pose running: video

Thursday 080731

2008-07-30T21:08:00.000-07:00

The 5:30 crew has been working hard through this afternoon heat. If the CrossFit workouts weren't enough, the 90 degree breeze rolling through the bay door will definately get you sweating.

WOD:

Makeup a missed WOD

7 rounds for time:

5 KTE

7 box jumps

9 pullups (add weight if possible)

**Two things we need to happen: One, let us know if you will be climbing with us to the top of Long's Peak on August 23rd. We need to know who will be going for logistics, etc. Second, let us know if you are interested in competing in the Tactical Strength Challenge on September 6th. This is a fun event that is held internationally. We will be holding the challenge here at our facility. Email us if you are interested in either event. Thank you. **

Wednesday 080730

2008-07-29T18:59:00.000-07:00

For time:
1000 m row
75 wall ball 20# (10#)

Results:
Jay: 8:30 (10#)
Mike: 9:46 (10#)
Jay M: 9:36 (10#)
Emmett: 9:37 (10#)
Barbara: 10:28 (6#)
Pete: 6:47 (20#)
Rob: 7:26 (20#)
Tasmin: 8:15 (6#)
Shilo: 8:15 (6#)
Peter: 8:56 (20#)
Jessie: scaled (6#)
Janelle: 7:50 (6#)
Carrie: 9:55 (6#)
Adam: 8:05 (20/10#)
Pat: 8:17 (20#)

Youth S&C: Vertical Jump:
Jakob: 17"
Justin: 16"
Dylon: 15"
Corey: 15"

"What separates winners from losers is the courage to persist long enough to win." -- David Cottrell

Tuesday 080729

2008-07-28T19:37:00.000-07:00

MBS Youth Athletes learning the "basic lifts."
-We have had the opportunity to work with 6 young athletes over the summer break. These student athletes have come a long way in a short amount of time. Safe and proper weightlifting technique, weight room etiquette, camaraderie, competiveness, strength and speed gains, and a little bit of fun all in one program. What are your kids doing this summer?

"2 Minute Defense"

1 power clean

3 hang squat cleans

2 jerks

run 200 feet

Complete 5 rounds of the above exercises, rest two minutes and then repeat a second time. Post time of both rounds.

Monday 080728

2008-07-27T18:58:00.001-07:00

Vasil Gushterov deadlifting over 700lbs this weekend at the State Games.

"Diane"
21-15-9 reps of:
Deadlift 225# (185#)
Handstand pushups

The Diane benchmark workout is an interesting push/pull combo that can be incredibly intimidating. We will be talking a lot this week about the progressions of movements and how you must learn to walk before you run, pushup before you handstand pushup, etc. Be ready to humble yourself by completing full range of motion and proper body positioning on the movements, even if they have to be scaled to be completed.

Pat hit pr's on deadlift and back squat this weekend - video

Sunday 080727

2008-07-26T20:13:00.000-07:00

Gracie - our mascot doing scaled wall balls.

From CFHQ

Handstand Drills by Jeff Tucker, CrossFit Journal Preview 2 - video [wmv] [mov]

Saturday 080726

2008-07-25T19:52:00.000-07:00

Adrian rocked the run workout yesterday with a full prescription at 13:06.

"Filthy 50"
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 080725

2008-07-24T10:23:00.000-07:00

Fill in the blank:
CrossFit's First Fitness Standard defines the 10 general physical skills. They are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, coordination, _______, balance, and accuracy.
--Hint: it rhymes with "ability"
Read more about CrossFit's approach to fitness.

4 Rounds for time:
Run 400 meters
50 Squats

Results:
Jay: 16:26
Barbara: 18:03
Cody: 7:04 (1/2)
Cory: 7:40 (1/2)
Dylan: 7:50 (1/2)
Rob: 11:43
Pat: 11:47
Erica: 8:25 (1/2)
Sammy: 8:32 (1/2)
Adrian: 13:06
Adam: 15:44
Lisa: 18:24
Carrie: 18:58
Jeremye: 19:58

Bring the family!
Tomorrow we will be doing the "Filthy 50" at 10 am. Our Saturday workouts are geared for a good combinations of challenge, fun, and community. Please feel free to come by and work out with us.

Thursday 080724

2008-07-23T20:00:00.000-07:00

Meet Emilio. He is a wrestler and one heck of a young athlete. With so much of our younger population falling victim to sedentary lifestyles, it is good to see Emilio in here busting his butt. Keep up the strong work.

On a similar note, our Youth Strength and Conditioning Program will be running for a couple more weeks. If you have a young athlete preparing for the season, contact MBS CrossFit for information about our Youth S&C Programs.

5 Rounds for time of:
10 deadlifts 135# (115#)
10 pushups
10 ball slams 20# (10#)

Results:
Emmett: 7:13
Rob: 4:25
Pete: 4:32
Emilio: 5:15 (60/10)
Jay 5:39
Jeremy: 6:39 (10 ball)
Isacc: 6:50 (10 ball)
Matt: 9:20 (95/10)
Janelle: 4:59
Shilo: 7:13
Tasmin: 6:13
Pat: 4:42

Wednesday 080723

2008-07-22T20:53:00.000-07:00

Midline Stabilization - a term that defines how the muscles of your trunk keep your spine and body stable. Benefits of core stabilization include:
-Better posture
-The body becomes balanced
-Movement is more efficient and powerful
-You are less likely to be injured

30-20-10 for time:
Begin with a loaded bar 95# (65#) and complete 30 overhead squats. Waiters walk, or walk with the bar overhead 40 yards, and complete 20 overhead squats. Move again with the bar overhead 40 yards and complete 10 overhead squats. Lastly, move again with bar overhead for 40 yards.

Tuesday 080722

2008-07-21T19:57:00.000-07:00

Yesterday we did 25 hang cleans. Matt has always been a natural to picking up the complex, and sometimes nerve-racking, Olympic lifts. Here, Matt is displaying a good hip-flexion and explosion to full triple-extension. In the middle frame he is pulling his body under the weight. In the last frame he balances the dumbbells in a near complete squat clean by pushing his elbow "up and in."

For time:

40 Kettlebell snatch (alternate hands)
10 situps
10 box jumps
30 Kettlebell snatch (alternate hands)
20 situps
20 box jumps
20 Kettlebell snatch (alternate hands)
30 situps
30 box jumps

Results:

Jay: 12:04 (swings)

Emilio: 12:15 (20#)

Sean: 13:40 (53#)

Matt: 13:29 (15#)

Jeremy: 14:43 (40#)

Janelle: 8:45 (30#)

Rob: 8:46 (53#)

Peter: 10:40 (#40)

Shilo: 12:15 (25#)

Tasmin: 15:57 (32.5#)

Monday 080721

2008-07-20T21:10:00.000-07:00

Billy's Favorite Moves went to Shilo. She promised to get the DVD autographed so we can have it framed and mounted in the facility. Oorah Billy!

Clean, Pull, Push.

5 rounds of:

5 hang clean

9 pullups

12 pushups

One minute rest between rounds. We are focusing on the clean in this workout. Start with a low load on the clean and increase weight in between each round. Record max weight on hang clean.

In case you missed Friday's post, we did deadlifts and a Tabata intervals of squats and ring dips. We had 6 people make personal records on their deadlifts. Basically, everyone that showed up was able to improve upon an older record. In fact, there were several people during the week that made significant improvements on pullups, Fran times, reduced scales, etc. This is extremely exciting to be watching everyone overcome challenges. The old tune rings true that records are meant to be broken.

This brings us to the question, what is your next challenge? What is your next goal or record to be broken? Sometimes we all need an extra push in achieving our goals. As a team, let's post our personal goals/challenges to comments and help each other in exceeding those goals.

Sunday 080720

2008-07-19T11:54:00.000-07:00

Rest day.

A big thanks to everyone that showed up for Fight Gone Bad on Saturday. It was nice to see some new faces for the workout. Shilo ended up on top with a score of 302 and she walked away with Billy's Favorite Moves. Good job everyone.

Saturday 080719

2008-07-18T21:00:00.000-07:00

We found out that Barbara is definately a "morning person". This week she took another step forward in her pullups, from jumping to single-leg kipping, and pulled a personal record 160lb deadlift. Good job Barbara!

Fight Gone Bad

3 rounds of:
Sumo Deadlift High Pull 75# (45#)
Wall Ball 20# (10#)
Box Jump 20"(15")
Push Press 75# (45#)
Rowing machine

Friday 080718

2008-07-17T21:25:00.000-07:00

Deadlift
5-4-3-3-3-1-1-1
After our deadlift session, we will do 8-minutes Tabata of intervals with 2 carefully chosen exercises.

Tabata Intervals of Squats and Ring Dips!

Results:

Name: Deadlift/Scaled Ring Dips/Squat

Jay: 295/14/16 PR

Barbara: 160/8/11 PR

Cody: Bear complex 10 rnds

Justin: Bear complex 10 rnds

Pete: 320/9/18 PR

Peter: 245/10/16

Shilo: 150/6/16 PR

Tasmin: 225/5/13 PR

Janelle: 215/12/18 PR

**Fight Gone Bad workout on Saturday at 10am. Please bring a freind or family member and join us for the workout.**

Thursday 080717

2008-07-16T20:27:00.000-07:00

"I finished!" - The words of Jessie after completing 3 rounds of our field day event on the tarmac. That's exactly what we wanted you to do. Good job everyone.

"Run Burpee, run."

Run 800 m

100 burpees

Run 800 m

Results:

Pete: 12:39

Sean: 15:10

Jay: 17:49

Adam: 19:21

Carrie: 20:08

Dwight: 20:12

Wednesday 080716

2008-07-15T19:48:00.000-07:00

"Field Day"

3 rounds of 2 minute intervals of:

Tire Flips (big=450#, med=250#, small=150#)

40 yard Sled Pull 60# (35#)

Sledge hammer swing 12#

Stone Throw 20#(10#)

This is one of those days that you will remember why you are a CrossFitter. You are an athlete that challenges yourself with many different movements and sports. You know that specialists will be punished by nature, so you prepare yourself to face the many physical and mental challenges of life.

Tuesday 080715

2008-07-14T21:21:00.000-07:00

Jason will be leaving for Montana today. He will be attending medical school at University of Penn in September. We sent him off yesterday with a farewell Fran. Good luck Jason. You will be missed.

5 rounds for time:
20 Dumbbell deadlift
15 Dumbbell hang power clean
10 Dumbbell overhead squat
5 Dumbbell push press

Choose a total weight (both dumbbells) between 15-40% of your bodyweight, 15% for beginners and 40% for advanced. Complete the given reps of each exercise in order without putting the dumbbells down. If you must rest and put the DB's down, run 100 m and return to your reps where you left off.

Monday 080714

2008-07-13T18:54:00.001-07:00

"Fran"

21-15-9 reps of:

thrusters 95# (65#)

pullups

Results:

Barbara: 13:02 (45#/jumping)

Janelle: 12:09 as rx

Shilo: 12:23 (45#/jumping)

Tasmin: 15:46 (jumping)

Jessie: 17:00 (20#/jumping)

Jason: 3:22

Pat: 4:02

Rob: 6:21

You know it's going to be a fun week when you start it off with Fran. Thanks for everyone coming out on Saturday. It was nice to get some extra time on the basic lifts. This weekend we will be doing Fight Gone Bad for the Saturday morning workout. We encourage you to bring a freind in this week and introduce them to the madness.

Sunday 080713

2008-07-12T21:54:00.000-07:00

Rest Day

The human spirit is nurtured by praise, as much as a seedling is nurtured by the soil, the water and the sun. -- Mario Fernandez

Saturday 080712

2008-07-11T19:39:00.001-07:00

Today we are hosting a Power and Olympic Lifting Clinic at our facility. Everybody is welcome to attend. If you have a freind or family member that may be interested in CrossFit, today would be a great day to introduce them. We will be covering:

0900-1000

-Deadlift

-Press

-Squat

Ending with a short workout

1000-1100

-Power Clean

-Power Snatch

-Push Press

Ending with a short workout.

Friday 080711

2008-07-10T21:23:00.000-07:00

"Cindy"

Complete as many rounds in 20 minutes as you can of:

5 Pull-ups

10 Push-ups

15 Squats

Results:

Pete: 20 2/3 (8 jumping)

Rob: 25 <-------------------HOLY CRAP!!

Matt: 9 (scaled)

Barbara: 12 2/3 (scaled)

Janelle: 16

Tasmin: 14 (scaled)

Kristel: 13 (scaled)

Rene: 6 2/3 (scaled)

Pat: 18

Jason: 17

Peter: 15 2/3

As a reminder, tomorrow we will be hosting a Olympic and Power Lift seminar from 0900 to 1100 at our training facility. There will be ample amount of lifting instruction, workout, and fun. The cost for the seminar is FREE. Remember, "friends don't let friends join gyms."

Thursday 080710

2008-07-09T23:35:00.000-07:00

Front Squat
5-4-4-3-3-3-1-1-1

Killer Job on the front squats today.

Jason: 245

Rob: 235

Pat: 295

Tasmin: 125

Shilo: 95

Jessie: 30

Rene: 30

Kristel: 55

Barbara: 50

Front Squat technique:

The biggest difference between a back squat and a front squat is the angle of the back, which effects the degree of coordinating muscles to push the weight. Approach the rack and bar at the same level you would a back squat. Grip should be wide enough to allow the elbows to come up and to the front, so that the shoulders can bear the weight of the load (deltoids). Make sure that the muscles of your shoulders are tightened before you unrack the bar. Stance will be similar to that of a back squat with the feet just outside hip-width and the toes angled out approx. 15-30 degrees. When you are ready with your bar on shoulders and comfortable stance, lift the chest and elbows, take a big breath, and squat. Maintain the vertical position of the back throughout the movement.

Wednesday 080709

2008-07-08T21:09:00.000-07:00

For time:
1000 meter row
30 push press 45# (30#)
75 Kettlebell Swings 53# (35#)
30 push jerk 45# (30#)

Results:

Barbara: 12:59 (20#/30#)

Peter: 14:11

Tasmin: 13:40 (20#/30#)

Shilo: 15:18 (20#/25#)

Janelle: 11:16 (45#/35#)

Jessie: 14:09 (PVC/15#)

Jason: 10:20

Rob: 9:46 (40# kb)

Rob (left) is a new member of MBS and he has been tearing up the WOD's. Rob says he's addicted already.

From CrossFit HQ
Demonstration of push press: Push Press... [wmv][mov]
Demonstration of push jerk: Push Jerk...[wmv][mov]

Tuesday 080708

2008-07-07T21:20:00.000-07:00

5 rounds for time of:

5 Deadlift 275# (185#)

10 Burpees (with clap overhead)

Results:

Peter: 6:40 (185#)

Patrick: 3:28

Janelle: 4:40 (135#)

Tasmin: 5:46 (95#)

Shilo: 6:38 (95#)

Jesse: 9:07 (95#)

Jason: 3:35

Rob: 5:03

Peter knocks out 255# deadlift - a new PR!

Watch this video.
Kallista Pappas, CrossFit Games 2008 - video [wmv] [mov]

Monday 080707

2008-07-07T00:57:00.000-07:00

"Karen"

150 wall ball for time 20# (10#)

Results:

Peter: 6:46 (10#)

Jason: 7:23 as rx

Barbara: 9:00 (6#)

Janelle: 7:37 as rx

Shilo: 5:40 (6#)

Tasmin: 6:55 (6#)

Ron: 9:21 as rx

WTF are we doing??

Friday 080704

2008-07-03T14:37:00.001-07:00

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.

Post number of minutes completed to comments.

Enlarge image

Pull-up Standards, CrossFit Games 2008 - video [wmv] [mov]

CrossFit Games 2008 Format and Standards

Thursday 080703

2008-07-02T22:03:00.000-07:00

Workout A - Fran

21 - 15 - 9 reps of:
Thrusters 95# (65#)
Pullups

As everyone should know by now, Janelle and I are headed out to the CrossFit Games this weekend. The facility is closed today, Friday, and Saturday. I'm sure everyone has enough on their plate already. I hope you all enjoy the weekend. I wanted to also mention something else...

Next week, MBS CrossFit will be in it's fourth month of operation. It's hard to believe that four months have gone by already. It's also hard to believe that I am here in this place with a great facility and great people around me. I am genuinely excited to come to work everyday to see the smiling faces of people ready to take themselves to the end and back. I am honored. I do this because I love it. I love instructing people, I love showing people that they can, and that they will. Most of all, I love the community that we build. As the MBS community grows, I get excited that I can meet more people, and hopefully, help more people. I really hope that when you come into the facility, you feel like it is a second home to you; a place that you can put everything on the line. I want you to know that I am extremely grateful for your effort and your freindship, because if it weren't for you, MBS would not be here. Thanks.

Wednesday 080702

2008-07-01T21:22:00.000-07:00

As many rounds as possible (AMRAP) in 20 minutes of:

6 deadlift 100% BW (.75% BW)
12 pullups
24 overhead squats 45# (30#)

Results:
Jason: 8 rnds (185#)
Peter: 7 rnds (160#, burpees, 18#)
Rob: 7.66 rnds (160#, 40#)
Pete: 7.66 rnds (175#, jumping p/u, 18#)
Barbara: 4.66 rnds (70#, mod p/u, 5#)
Janelle: 12.33 rnds (95#, 18#)

Jason is back with a vengeance. Killer job!

For those of you that are still working on getting the kipping pullup, persistance pays off. The pullup is an essential bodyweight exercise that we use in CrossFit. On Friday we posted Adam's first 20 kipping pullups. He worked long and hard for each one. Your jumping pullups will soon become single-kip pullups, which will then become several kipping pullups, but it all comes with persistance. Keep up the good work!

**Remember, we are going to be closed tomorrow and Friday. We are headed out to the CrossFit Games for some friendly competition. Have a good holiday weekend. We will see everyone again on Monday.**

Tuesday 080701

2008-06-30T20:53:00.000-07:00

Burning Rubber!

4 Rounds for time:
10 Tire flips
Run 400 m

Tire Flip Techniques w/ Zach Even-Esh ...[wmv][mov]

Monday 080630

2008-06-29T19:36:00.001-07:00

MBS CrossFit Welcomes Jab Boxing Club Members.

50 Ball Slams then

10-9-8-7-6-5-4-3-2-1 reps for time of:
Dumbell squat clean and press 50% BW (30% BW)
Pullups

Results:

Barbara: 2:04/11:56 (10# ball, 8# db's)

Janelle: 1:35/9:22 (10# ball, 20# db's)

Rob: 2:15/11:39 (20# ball, 25# db's)

Peter: 2:24/22:37 (10# ball, 35# db's)

Tasmin: 2:24/16:31 (8# ball, 10# db's)

Shilo: 2:30/15:51 (8# ball, 5# db's)

**This week is going to be a short week - classes will run as scheduled through Thursday 12pm. We will not have Thursday evening, Friday, or Saturday classes, as we are headed out to the CrossFit Games. Mixed Martial Arts (MMA) Class will be at 7:30 tonight in the mat room. Feel free to stay for the class. Also, look forward to an updated class schedule, including Olympic Lifting and Mixed Martial Arts beginning July 7th**

Sunday 080629

2008-06-28T23:51:00.000-07:00

Rest Day

We are not put on this earth for ourselves, but are placed here for each other. If you are always there for others, then in time of need, someone will be there for you. -- Jeff Warner

Saturday 080627

2008-06-27T19:35:00.000-07:00

From CrossFit HQ:

3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups

THE PULLUP
How significant is the pull-up?
• At least as important as any other upper body exercise
• An essential part of athletic training
• Perfectly functional
• A gateway exercise to highly developmental gymnastics movements
• Singularly unique and valuable, and so has no replacement ("lat pull-down" is a weak substitute)

Every personal best pull-up is an event worthy of celebration. You’re going to live to be 100 but you’ll not get that many pull-ups, so treat the new ones like birthdays.

Friday 080627

2008-06-26T20:15:00.000-07:00

"300"

25 pullups
50 deadlift 135# (75#)
50 pushups
50 box jumps
50 floor wipers
50 kettlebell clean and jerks
25 pullups

Thursday 080626

2008-06-25T21:44:00.000-07:00

Push/Split Jerk
1-1-1-1-1

Mike's Gym explains the jerk: Push Jerk video Split Jerk video

Wednesday 080625

2008-06-24T21:47:00.000-07:00

3 rounds for time of:

30 sumo-deadlift high-pull 135# (75#)
40 overhead squats 95# (65#)
50 pullups
60 box jumps
run 400 meters

Rules: With a partner, complete each exercise in order before going to the next (the SDHP must be done before the OHS, the OHS before the pullups, etc.). Between you and the partner, share the reps of the SDHP, OHS, and pullups. Only one person from the team can be working on these exercises at a time. The box jumps and run may be completed by both parters at the same time. Time ends when both partners have crossed the finish line on the last 400.

Individual: Complete a single round in this order, completing each exercise before moving to the next.

Some insight from Coach about the Sumo Deadlift High Pull REAL GOOD. check it out.