Friday, 09.03.10: Again...

Again, if you didn't get your Olympic lifting total yesterday, try and get it done today. Also, if you have a bike to ride, you can bring it in today for the workout.

Thursday, 09.02.10: Oly Total

Fight Gone Bad 5

Have you signed up for Fight Gone Bad 5 yet? MBS is hosting the fundraiser here at our gym on Saturday September 25th. Funds raised go towards the Wounded Warrior Foundation, LIVESTRONG, and the CrossFit Foundation. Sign up soon! If you raise over $150, you get a FGB T-shirt. Go to www.fgb5.org and register with MBS.

 

Olympic Total - Snatch and Clean & Jerk

If you can't make the Olympic Total today, try and make it up tomorrow during our daytime classes. We are trying to get as many people to hit this benchmark as possible. Also, if you have a bike, be prepared to bring it in for a portion of the workout on Friday.

Wednesday, 09.01.10: New Programs..

Joe and Rob going at it in the strength class.

 

MBS Annual Training Program

Its hard to believe that the summer is nearing it's end. The CrossFit Games came and went, the kids are back in school, and the Colorado Open just flew by. Its been a really busy summer, and needless to say, I've gotten really backed up on putting together the MBS Annual Training Program. If you have no idea what an annual training program is, basically it is a tool for us as trainers to guide athletic training for the period of a year. The training program is based on the concept of periodization, or breaking the 12-months down into seperate training phases. Periodization is important because it gives us smaller, easier-to-manage segments of time to apply specific goals. For example, most training plans include a cardio-respiratory or endurance phase, a strength phase, a power or speed conversion phase, and a competition phase. Being a CrossFit athlete is a little different, and while most of us don't need competition phases or specific "peak" periods, we do need periods of strength building and periods of recovery or regeneration.

I am in the process of breaking down the training program into something a little less meat-head, so that everyone can understand it. Someone had once mentioned that they would be interested in having a sit-down discussion about programming, which I thought was a great idea. If that is something that people would still be interested in, we can organize something in the evening or over the weekend to discuss the annual training program and what to expect over the next 12-months. Post thoughts to comments.

Tuesday, 08.31.10: Labor of love..

Katie and Alex sent this picture of their handstands from New York. I am thinking its about time we put together a poster of all our handstands!

 

Colorado Open Recap

Again, I want to say congratulations to all our athletes that competed last weekend at the Colorado Open. Many hours of training went into your efforts that were displayed over the weekend. Skip, Jodi, and the Front Range CrossFit crew did an excellent job of putting together 4 workouts that tested power, speed, strength, and skill. You all did an excellent job!

New MBS'er, Matt Johnson had an incredible performance over the weekend. Despite a minor slip-up on the tire flip/sprint workout, he smashed the final workout and came in 6th overall.

Luke and Jon also performed well. Both won their respective heats in the tire flip/sprint workout. Luke came in at 40th place, and Jon at 79th.

The ladies held their own as well. Yo surprised everyone with her 26th place finish. We knew she was strong, but geeez...Carolina was very happy with her 50th place finish, as was Michelle with her first-ever CrossFit competition coming in at 66th. Both Yo and Carolina did all the workouts as RX'd. Heather competed day one, but missed day two. Great job ladies!

For those of you that enjoy competition, events like the Colorado Open are perfect to test your skills against some of the best athletes in Colorado. There were over 150 athletes at this year's Open, so there was plenty of competition. As Skip said, continue training and be ready for next year.

Monday, 08.30.10: Strong Weekend

Luke flexing his guns before the tire flip WOD at the CO Open this weekend.

Saturday, 08.28.10: Cheer on Your Team

Normal workouts today at 9:00 and 10:00 AM.  If you would like to come cheer on your fellow athletes at the Colorado Open, we will be down at Front Range CrossFit from 9:00 am until the afternoon. Heat times and directions are posted on the website.

Take a look at the workouts:

Workout #1

3 minutes of back squats, 225 lbs (145 lbs)
3 minutes of pullups

You will have 3 minutes to do as many reps of back squat as possible.  You can re-rack the barbell as often as you wish.  When the 3 minutes are up, you must move immediately to the pullup bar and you will have 3 minutes to do as many pullups as you can.  The pullups can be performed in as many sets as you wish.  Your score is the total number of both exercises. 

 

Workout #2

6 rounds for time of:

7 power cleans, 165 lbs (105 lbs)
150 meter run

 

Sundays Events

Sunday's events will be announced in the gym on Saturday night at 5:30 PM and posted on this site shortly after.  There will be two events on Sunday.  As many of you have surmised, one of those Sunday events involves tire flips.  The men's prescribed tire weight is 500 lbs, the modified tire is 350 lbs.  The women's prescribed tire weight is 350 lbs and the modified tire is 250 lbs. 

Friday, 08.27.10: Computer problems

Problems with the Internet tonight. Will post tomorrow.