pat.burke

FNL Pictures

As usual, the CrossFit Open brings some awesome and challenging workouts. Sam is always there capturing these moments and helping us look like rock stars. Here’s a few pictures of week 1 of the CrossFit Open.

CrossFit Open – MBS Friday Night Lights

Get (upside) down at FNL!

Y’all recently got an email about Friday Night Lights this year. Just in case it went to your SPAM folder or you’re sleeping in class and haven’t heard the info, we are doing Friday Night Lights again this year. Here’s the deets.

What: MBS Friday Night Lights! This is a MBS community event where we invite all of you to come celebrate your body and mind and have fun working out with your MBS fam.

When: Every Friday evening for 5 weeks beginning Feb 22nd through March 22nd. Heats will run 4:30, 5:00, and 5:30pm.

Who: Everyone! All skill and ability levels welcome. MBS guests are welcome to come spectate or even participate if they’d like (please email [email protected] if bringing non-CrossFitter in).

Cost: Free

Additional: The CrossFit Open is a world-wide competition hosted by CrossFit.com. A workout is announced every Thursday night for 5 weeks. We will be running the workout as the Workout of the Day the following day each Friday. Our Friday classes are all the same times except for the evening where will will run FRIDAY NIGHT LIGHTS from 4:30-6pm. We will post a Heat Sign Up at the gym each week and encourage you to use that to guarantee you a heat time and judge. You are welcome to bring drinks, snacks, guests, pets, and kiddos. You do not have to come every week…Come once, come twice, or come all weeks!

Check out some of the awesome pictures Sam took from previous year’s Friday Night Lights.

C’mon heat!

We are patiently waiting for winter to run it’s course. Until then, we’ll sneak our big hangar door open and get some workouts in the heat of the sun. We got a great workout last week with the hangar door open and got some great pictures of this longer chipper of sled pulls, rope climbs, burpees, stair climbs, and more. We posted more pictures on our MBS Facebook page.

Reminder, we are no longer posting our daily programming on the blog. Our members have access to Wodify and can get the full week of workouts in advance every Sunday. If you are not a member and want to find out more about getting started, email [email protected] or call 720-446-8434.

Member programming being posted on Wodify

The MBS CrossFit Workout of the Day (WOD) is no longer being posted on our website. MBS members can access the daily workout via their Wodify account and app, where you can see the week of workouts in advance each Sunday. If you are not a member and would like more information about getting started, please email [email protected]

 

At-home workouts

If you are a guest to our website, here are several at-home workouts you can do with minimal equipment and under a half hour! If you enjoy them and want more, we invite you to come check out the gym for a free workout!

Workout 1) Body weight strength: On a 20-minute clock, perform as many rounds of the following as possible: 5 quality push ups, 10 quality air squats, 20 mountain climbers (count each step)

Workout 2) Flexibility: Hold each pose for :90 and complete 2 rounds total: Down-facing dog, pigeon right, pigeon left, couch stretch right, couch stretch left, child’s pose.

Workout 3) Endurance: Complete 3 rounds of: Run 400 meters, 30 quality air squats. Stretch 5 minutes afterward.

You can find more at-home and travel workouts here.

1/19/19

Workout of the Day

[Competition]
“Holleyman”
30 Rounds For Time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.

He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.

Score time to complete workout.

Intent: competition, strength endurance. Power clean should be an 8 out of 10 weight. Challenging, but not overly difficult. Modify HSPU to 3 kick ups or 1x wall walk. You should be able to move continuously in this workout.

1/18/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

[Competition]
Cindy, Strict!
AMRAP 20 FQ
5 strict pull-ups
10 honest push-ups
15 squats

FQ = For Quality (over time or weight)

Score total rounds + reps completed.

Today’s intent is to ratchet up the intensity, but with our best form. PU progression – RR, BSPU, or reduced to 3 reps.

RR = ring row
BSPU = Banded strict pull ups

1/17/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

Workout of the Day

[Practice]
5 rounds of continuous movement of:
2 legless rope climbs, 15-ft. rope
20 controlled, slow AbMat sit-ups

No score today

25 min. Today’s intent is to challenge yourself on the rope climb…Legless! Even if you do 3 sets of 1/3 of the full rope. Or, if you usually scale to standing to ground pulls, try the feet today. You have 25 minutes to play around with this, so take as much time as you need. If this is easy for you and you finish early, spend 10 minutes getting some extra stretching in.

1/16/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

Workout of the Day

[Practice]
Sumo deadlift 1-1-1-1-1 reps
20 min. Today’s intent is to practice the sumo stance of the DL. We just ran a 6wk cycle with traditional style…Try the wider stance. Leave 10% in the tank today and just get a benchmark on this lift.

Then, practice handstands for 20 minutes.
20 min. Literally, set a 20 min clock and practice handstands! Coaches will help you out!!!

Score max SDL

1/15/19

Here are some loose definitions that we’ll be using in programming over the next 12 weeks. Coaches will assist with this as we go.
“Practice”: To perform or work at repeatedly so as to become proficient.
“Mindset”: To train the mind to become stronger. To overcome pain, fatigue, and exhaustion.
“Competition”: To test yourself against yourself along with others in the class.
“Testing”: To set a baseline for a future performance to measure gains or losses.

Today’s intent is to build our rowing endurance.

Workout of the Day

With a partner, row 30 minutes for max distance.
Partners will each row 100, then 200, then 300, then 400….Continue alternating and increasing the distance rowed by 100 meters until time expires. Score is max distance.

1/14/19

Workout of the Day

[Practice]
For Quality:
21-15-9
Dumbbell clean and jerks
GHD sit-ups

Complete a max unbroken set of strict pull ups or challenging ring rows after each round.

Men: 35-lb. DBs
Women: 25-lb. DBs

Score total reps of strict pull ups or ring rows.

25 min. Today’s intent is to practice your clean and jerk skills on DB’s. Technique over weight here. Also, work on correct quad/hip flexor sequence of GHD. Since we are limited on GHD’s we may run multiple or offset heats or share as needed. Have fun and enjoy something different today. We are looking for strict pull ups that allow 5-15 strict, so use partners or bands to make it happen.