Bill looking awesome!
Workout
3 Rounds for time:
Run 800
15 Overhead squats 135 lb./95 lb.
30 Hand-release pushups
The normal modification would be to drop the weight to 115/95 or 95/65, but I would suggest you sub front squats and keep the weight at a higher % of your squat max. Afterward, do a 5×5 set of OHS at a light enough weight to work on technique. You will be warm and have better position. Modify pushups as needed to move quickly.
Leah getting buff.
Rest days go on Thursdays and Sundays for myself. I follow the 3 on, 1 off, 2 on, and 1 off schedule. What are your rest days and what plan are YOU following? Post to comments.
Workout
“Double AMRAPs”
1st AMRAP in 5 minutes:
Max distance handstand walk (use mats to estimate distance). Stop at 5 minutes or 20 attempts. Modify with handstand hold against the wall or plank to max seconds.
2nd AMRAP in 8 minutes:
2 Turkish get ups 53/35 lb.
5 Burpees
Scaling a wall looks a lot like a muscle up...up for climbing walls?
MBS Mud Run II
We have 15 spots left for the Mud Run on June 2nd. Email patrick@mbscrossfit.com to reserve a spot.
Colorado Open sold out in less than an hour. Still want to test yourself? Try the Thunder Challenge in Castle Rock on August 4th-5th. More info here.
Workout
For time:
15 Deadlift 225 lb./155 lb.
1 L-pullup
13 Deadlift 225 lb./155 lb.
3 L-pullups
11 Deadlift 225 lb./155 lb.
5 L-pullups
9 Deadlift 225 lb./155 lb.
7 L-pullups
7 Deadlift 225 lb./155 lb.
9 L-pullups
5 Deadlift 225 lb./155 lb.
11 L-pullups
3 Deadlift 225 lb./155 lb.
13 L-pullups
1 Deadlift 225 lb./155 lb.
15 L-pullups
A man plus 100#...could that be useful someday?
Blog Changes
For those of you that love rearranging furniture every few weeks, you will understand my constant need to mess with the website. Really, I am just wanting to get you guys the info you want as quickly as possible – the workout of the day is usually what you are looking for when you come to the website, so we are putting that right up front. To stay up to date with all our community events, and other misc announcements, you can click the “Community” page at the top navigation.
Schedule Changes
The 7:00 am WOD class on Tuesdays and Thursdays is cancelled beginning this week. Instead, we hope you guys take advantage of Sean and his morning Strength class on those days. Strength is offered Tuesdays and Thursdays at 6,7,11, 5, and 6pm. This is a much larger offering of strength classes than you will find at most CF gyms, please take advantage of it!
Workout
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Mod 1- modify to half reps.
Mod 2 – modify to 4 pullup, 8 pushup, 12 KBS
Normal Classes Today
We are back to a normal schedule this morning. Classes at 9:00 and 10:00 at the gym. Thank you so much for your patience this week. Hopefully in a couple of months we will be able to share the beautiful views at MBS to the rest of the nation.
Workout
“Grace”
30 Clean and jerks for time 135lb./95lb.
SCHEDULE UPDATES
Change!! – Tomorrow’s morning and lunch classes (6,7,11, and 12), and Women’s Only will be going at East Park, while the evening classes are cancelled altogether. NO EVENING CLASSES. Sorry for the inconvenience. I will have a WOD posted tomorrow for those of you that can’t make the park, but would still like to work out on your own.
East Park Directions:
(From gym) Head east to Airport Way and take left. Go north through light at 128/Interlocken Loop and follow Interlocken Blvd 1 mile down. You will see East Park on the right hand side. Please park in the parking lot. Google map
Bring your frisbee if you want to play disc golf after the WOD.
SCHEDULE UPDATES
Change!! – Tomorrow’s morning and lunch classes (6,7,11, and 12), and Women’s Only will be going at East Park, while the evening classes are cancelled altogether. NO EVENING CLASSES. Sorry for the inconvenience. I will have a WOD posted tomorrow for those of you that can’t make the park, but would still like to work out on your own.
East Park Directions:
(From gym) Head east to Airport Way and take left. Go north through light at 128/Interlocken Loop and follow Interlocken Blvd 1 mile down. You will see East Park on the right hand side. Please park in the parking lot. Google map
Provide your caption to this photo to comments. Best caption gets a free MBS t-shirt.
Captain Rich, aka Head D.I.C., aka Sir-abs-alot, aka Franco, is celebrating his Birthday today with an extra dose of pushups and pullups. Rich has been teaching at MBS over 2 years and is an extremely talented coach. If you’ve had an opportunity to work with him, you’d know that he loves pumping you up and getting you excited to workout. He is the guy that will be there early with the gym doors open and ready for you to walk in, and also there with you after class when you want to work in your pullups or muscle ups. We are extremely lucky to have such a great coach and person at our gym. Happy Birthday Franco!
Sign up for the MBS Mud Run II on June 2nd from 8:00-11:00 am. More details HERE.
“Fight For Form” with Shane Sweatt – video [wmv] [mov]
Jurney getting her strength class on.
Maybe massage aren’t meant for just Mother’s Day and Valentine’s Day. Sometimes we have weeks where our legs are screaming at us. Some of us have posture that impedes proper shoulder position. For others, jumping creates tension in the ankles and calves. Everyone has a little extra pain somewhere. Proper recovery is important to continued progress in training. Jurney Poland is an apprentice at MBS, whose other passions happen to be ultra marathons and massage therapy. Here is some advice from our newest trainer and certified massage therapist.
Lastly, massage will encourage the body to release endorphins which are the body’s natural pain killers! Your mind, body and spirit will reap benefits of a therapeutic massage.”
Jurney will be adding more to the blog in regard to this topic so stay tuned! And look forward to seeing her coaching skills in the morning and lunch classes!
8 AM CrossFit 1 Class has been canceled. Leah will miss her one on ones! When we get more volume in the morning we may consider running this class again. Thanks.
A huge, huge thanks to all the MBS’ers that came out and supported the team this weekend. Our team could not have done so well without your help in volunteering, setting up and tearing down camp, lending us your chairs, tents, and coolers, keeping us calm and pumping us up before the workouts, congratulating us after the workouts, supplying us with tons of coconut water and almonds, holding our crying babies (that’s just me), taking pictures of us and posting them to Facebook, and finally wearing MBS gear and screaming your heads off in the stands to support us in what we love doing – proving to ourselves that WE CAN!
A special thanks to our athletes and coaches that represented MBS: Dan, MJ, Rich, Bender, Leah, Yo, Sam, Carissa, and Sean. As a coach, I am extremely proud of what they accomplished. Not only did they take 4th place out of all the teams in our region, they were a class-act all the way around. Before and after each workout, they were always with each other, supporting one another through the workouts and giving each other constructive feedback. During the workouts, they worked together to stay focused on the task and kicked butt. They were a true example of an effective team – I could not be more happy with their representation of the gym and our community!
2012 Regional Recap by Leah
Pat out in front on WOD 2.
The 2012 CrossFit Games Southwest Regionals have come to a close. The competition was packed with former Games competitors in both the Individual and Team competition. Pat placed 35th in the Open, which wouldn’t really indicate a top three finish at the Regionals. But, like Pat demonstrated last year, he performs under fire. And the even more competitive atmosphere of this year’s Regional only seemed to motivate Pat. For the individuals, the first day started with Diane: 21-15-9 deadlift and handstand push up. Pat didn’t hold back, and started the day with a 4th place finish. He stayed consistent, finishing 3rd in the second WOD, a row, pistol, and heavy hang power clean chipper. To the surprise of many, Pat made a comeback from the Open fast, ending Day 1 in first place.
The MBS Team was Dan, MJ, Rich, Leah, Yo, and Sam. The team’s first WOD was a deadlift and handstand push up workout. The deadlifts were partner style with two guys or two girls on one bar. Dan, Rich, Leah, and Sam pulled through this one, but found the 9th place finish a hard place to start the weekend. WOD 2 had Dan, Leah, Yo, and, MJ working through a conga line of 1,000 m. row, 25 pistols, and 15 heavy hang power cleans. Holding the lead for most of the workout, the final cleans proved to be the make it or break it point. MJ gutted through the last cleans, but the team ended up in 6th place, 8th place overall.
Yo was part of a select group of women who could actually handle the 70 pound db snatch.
Day 2 started with the heavy db snatch and sprint WOD. MJ and Yo impressed the competition, showing they can hold their own with a weight most teams struggled with.
Rich working on shoulder to overhead in WOD 4.
The race was close at the end, and MBS finished 7th. Pat demonstrated consistency and finished 4th place, one second behind Matt Chan. WOD 4 was the gasser, a grueling combination of squats, shoulder to overhead, and pull ups. The team made a comeback thanks to the ground made up by Dan and Rich at the end. The team landed a 3rd place finish, bumping them up to 6th place overall. Pat secured the overall top spot with a 6th place finish, ending the day in 1st again.
The last day started early with a team snatch ladder. The girls were first. Sam lifted 115 pounds, Yo 130 pounds, and Leah eked out 135. The boys were next. Rich lifted 195 pounds, Dan 215, and MJ 225. Though MBS is a relatively small team, it is strong, and ended up 4th place in the WOD, bumping them up to 4th place overall. Pat successfully lifted 225, putting him in 7th place, and finally breaking his overall lead, knocked him down to 2nd place.
The last WOD was not going to secure a winning spot for Team MBS. Although the journey to the Games would end with this WOD, the team hit it hard. Muscle ups and teamwork were the perfect challenge to demonstrate what MBS is made of. Dan, MJ, Leah, and Yo pulled off a first place finish. The team ended up 4th overall.
Pat finished WOD 6 in 4th place. His remarkably consistent performance over the weekend was his ticket to the Games. He finished 2nd overall, with a 26 point lead over 3rd place, Chris Spealler. Pat will move on to the World Games for the 5th time in a row, a rarity in this growing sport. Be sure to watch his performance in person at the Home Depot Center! Or you can follow live coverage at www.crossfitgames.com.
PB is going to the Games.
Need some #toughmudder prep? Be at our place on June 2nd! 15 spots left.
2012/05/16