pat.burke

11/21/18

2018 Turkey Challenge. Photo by Sam Conley

Workout of the Day

Strength: 1 Power Clean OTMx12- Work to a 1RM

WOD: Half Jackiex3
3RFT
500 Meter Row
25 Thrusters 45/35
15 Pull Ups

RX+: Thrusters 75/55/7 BMU

Booty/Hamstring Accessory: Tempo RDL 4×8@50% of 1RM Deadlift
*3 seconds down, fast up.

11/20/18

2018 Turkey Challenge. Photo by Sam Conley

Workout of the Day

Strength: Bring Sally Up Back Squat Edition.
RX+: 135/95
RX 95/65
L2 75/55
L1 45/35
*This is from the floor
*Record as either completed or the time of the first barbell drop and weight used

WOD: 5 Rounds for Calories
1:00 Airdyne Sprint
3:00 Rest
*GO AS HARD AS POSSIBLE EVERY ROUND!

Cooldown: :90 seconds of couch stretch and pigeon pose per leg

11/19/18

Turkey Challenge 2018!

Workout of the Day:

Strength:
50 HRPU
50 Dumbbell Z-Press
50 Single arm Dumbbell Push Press each arm.
*10 Minute Cap.
*Use lighter Dumbbells that allow for large sets. Goal is to get a good pump/burn

WOD: 4 RFT
20 Wallballs
20 Step ups with KB held Goblet Style 53/35 (Total Steps)
20 Burpees
200 Meter Sprint

Gym Closed for Turkey Challenge!

The 9th Annual MBS Turkey Challenge is being held at the Sports Stable in Superior this weekend.

Just in case you’ve been living under a rock, the Turkey Challenge is THIS weekend! We have nearly 20 athletes competing and over 50 of our athletes helping out judge and volunteer. If you would like to come spectate or help out, come out this weekend…We would love to have you!

The competition will begin Friday night (Master teams only) and run through Saturday and Sunday 8:30-4:30 pm each day. Kids, Teens, Pro, Open, and Master teams and individuals will be competing..All 530 of them!

The venue is the Sports Stable in Superior at 1 Sports Stable Dr. Superior CO. You can get more info by following the Turkey Challenge Facebook page here. We’d love to see you there!

Friday evening, Saturday, and Sunday classes at MBS CrossFit cancelled. Normal schedule resumes Monday morning. Thanks!

Posted in Blog | Comments Off on Gym Closed for Turkey Challenge!

11/16/18

Turkey Challenge Judges are Ready!

Reminder, our final class for this weekend is today at NOON. The gym will be closed Friday evening, Saturday, and Sunday for the Turkey Challenge. Normal classes resume Monday morning. Thanks!

Workout of the Day

Blasting Gunz Bro Session
3 Rounds for Reps, Not For Time
1.) Alternating Dumbbell Hammer Curl to Failure- 30/20
*Rest as needed
2.) Barbell Curl to Failure- 45/35
*Rest as needed
3.) Bench Dips to Failure
*Rest as needed
4.) Pendlay Row to failure 95/65
*Rest as needed
5.) Band Tricep Press Down to Failure
*Rest as needed

11/15/18

UC Health Commercial at the Hangar

Workout of the Day

Russian KB Snatch Test
5 minute AMRAP: KB Snatch
*Switch Hands every 5 reps.
*Goal is to not set the KB down for whole 5 minutes, this is hard and takes grit! Cowboy up andpush yourselves, lets see what we are made of today.

RX+ 53/35
RX 35/26
L2 26/16

Strength/Skill: Random Tests
On a 2 Minute Clock Find a Max for each Test.
a.) Tuck Sit- 1x Max Effort with Turkey Challenge Standards
b.) Standing Broad Jump- Establish a 1RM in 8 Attempts or less.
c.) Handstand Hold- 1x Max Effort (Kick Up is RX, Wall Walk is Scaled)
d.) Weighted Plank- 1x Max Effort Hold in Push Up Plank 45/25

11/14/18

Functional Fitness

Workout of the Day

Strength: Turkey Challenge Floater
Bench Press 1x Max Effort Unbroken Set for Reps

RX+ 185/125
RX 155/95
L2 135/75
L1 95/ 55

WOD: Turkey Challenge Test “Rope Burn”
15 Double Unders with a Beaded Rope
1 Rope Climb

RX+ 18 Double Unders/ Legless Rope Climb
RX 15 Double Unders/ Rope Climb
L2 30 Speed Steps/ 2 Rope Pulls
L1 30 Single Unders/ 10 Ring Rows

*All Jump Rope is done with a Beaded Rope

Accessory:
a.) Shoulder Press- 1x Max Effort Set@65/45
b.) Snatch Grip Behind the Neck Press- 1xMax Effort Set@65/45
c.) Alternating Shoulder Press and Behind the Neck Press- 1x Max Effort Set@65/45

11/13/18

Ellen Working out with Brooke Ence This past Weekend

Workout of the Day

Turkey Challenge Barbell Complex
For Time:
10 Deadlifts 95/65
9 Cleans
8 Snatches
27 Toes to Bar

8 Deadlifts 115/75
7 Cleans
6 Snatches
21 Pull Ups

6 Deadlifts 135/95
5 Cleans
4 Snatches
15 C2B Pull Ups

4 Deadlifts 155/95
3 Cleans
2 Snatches
9 Bar Muscle Ups

*15 Minute Cap