Normal Saturday Workouts and Holiday Party
Workouts are as scheduled today at 9:00 AM and 10:00 AM. Also, get your costumes prepared for the 2nd annual Halloween Party at MBS tonight at 8:00 PM. Dress in your 80's gear!
Anya is doing the Turkey Challenge, are you?
The MBS Newsletter went out yesterday, please let us know if you are not getting the newsletters and we will make sure to check your email address on file. It has been a busy week at the gym with us still working on the new space. We appreciate everyone's positive feedback and help during construction. We can't wait to see it finished!
Rockstars in action:
kinda like yoga, but better…and with a view…
Sam and Jess taking out aggression on the big-big tire.
As of Thursday night, we have 43 athletes signed up for the Earn Your Turkey Challenge. I know there are a handful more of you that haven't signed up yet for whatever reason - make sure you do it before Sunday when registration jumps to $35. We are getting event t-shirts started this weekend that are going to kick-ass. We are also working with Rage Fitness Supply, US Wellness Meats, Spira sportswear, and Whitewave Foods to put together some great packages for the winners. If you haven't signed up, here's the registration link. Look forward to seeing you there!
We've had a few questions about the mystery “Turkey” WOD that will be the final workout of the Earn Your Turkey Challenge on Saturday, November 20th. Most questions are concerning potential weights that will be used in the workouts. So, here is some good news for those concerned about heavy weight.
First, we have set up Elite, Open, and Intermediate divisions so that you will be running against athletes in your own skill levels. So, if you are concerned about your technique/ability on a lift, you can easily sign up in a class suitable for your skill level. Here's those divisions again:
Men's/Women's Elite - can perform all Crossfit-style workouts as prescribed with no substitutions. May include handstand pushups, muscle ups, pistols, and Olympic lifts.
Men's/Women's Open - can perform most Crossfit-style workouts as Rx with few modifications. Will not include handstand pushups, muscle ups, pistols.
Men's/Women's Intermediate - can perform basic bodyweight, barbell, and Olympic movements with modifications. Scaling will be allowed in Intermediate class.
Second, in order to keep the challenge balanced, the Turkey WOD will be slightly biased toward the lighter end. The reason for this is because the spread on the 5k run won't be nearly as large as the spread of the CrossFit Total (1RM of back squat, press, and deadlift). The stronger guys and gals will have their best oppurtunity to display their strength on the Total (be prepared to lift BIG!!).
But, just because the Turkey WOD won't contain any heavy lifts, let's remember some of our favorite girl and hero workouts that are “lighter” in weight, but have the potential to be truly devastating:
“Jackie”
1000 meter row
50 Thursters @ 45 lbs.
30 Pullups
or
“Randy”
75 Power snatches @ 75 lb./55 lb.
or our favorite,
“Fran”
21-15-9 reps
Thrusters 95 lb./65 lb.
Pullups
Janelle working on unbroken box jumps.
We are still looking for athletes for the Earn Your Turkey Challenge. There is no reason to be on the fence about this. You will run a 5k. Easy. Then, you will lift your best back squat, press, and deadlift. Easy again. Lastly, you will do a mystery “Turkey” workout that you will be glad you did because you will savor every last bite of turkey and paleo-gravy on your plate at Thanksgiving. This could not be an easier decision. If you have questions about what class you should sign up in, shoot me an email. Honestly, its not a big deal b/c we can switch it later, so just sign up now! Here's the link - Earn Your Turkey Challenge
Another great workout on a Monday. Today's metcon comes in form as Janelle's Birthday Workout. Last Monday we had a record 101 people show up for the workout of the day. We are going to try adding a 5:30 PM class tonight. If everything works out, it might end up as a regular class. Tonight's class schedule:
4:00 - WOD
5:00 - WOD
5:30 - WOD
6:00 - WOD
7:00 - WOD
Smaller classes, better coaching, and more fun!
Regular class schedule this morning at 9:00 and 10:00 AM. Bring cold-weather burpee gear.
Have you Signed up the the Earn Your Turkey Challenge? Early registration closes next Sunday and the price will go up to $35. Hope to see you there.
Tanya sent in the best handstand yet of Juliet getting inverted on a pumpkin.
The Earn Your Turkey Challenge is just under a month away. Early registration closes next Sunday the 31st, so sign up while its still $25. We have posted the most likely 5k route to the registration page, so you can practice that route ahead of time. The renovation/new space is coming along nicely, so we are going to have plenty of room to rock regardless of weather. Anyone interested in volunteering for the Turkey Challenge can email patrick@mbscrossfit.com. More updates to follow…
Bret is celebrating his two-year anniversary at MBS this month…way to go Bret!! I remember when Bret was struggling with pullups for the longest time. It seemed like he would never be able to get rid of the bands completely, but he stuck with it and dominates pullup workouts these days.
Paige also just celebrated his two-year anniversary. He has also came a long way since day one. Who else knows when their one-year or two-year anniversary is coming up? I think we should start an anniversary workout…on your one-year, you do 100 burpees for time. Two-year, 200 burpees for time…that would be cool!
A great video came out in the CrossFit Journal a few weeks back of Greg Amudson talking about positive self-talk and goal setting. After watching the video I immediately grapped a pen and paper and wrote some goals down - something I've been meaning to do for some time, but just haven't gotten around to doing (sound familiar?). Now that I have my goals clearly written, all I have to do is follow with action…are you waiting for something great to happen in your life, or are you taking action by setting and achieving goals?
CF Journal Vid: Positive Self-Talk: Defining Your Terms
Jon quickly and efficiently making his way over the low wall at the Parkour clinic.
Masters Class
Did you say old fogies? Sure did! All you 40 and over competitors will be able to compete in the Earn Your Turkey Challenge in your own age division. So, that means you don't have to worry about Sean and Rich stealing your thunder as you break personal records in your 5k and CrossFit Totals. We are already looking at a handful of competitors in the over-40 class, so get registered and earn your turkey! Early registration is happening now through the 31st. Competition is Saturday, November 20th. Sign up here.
Week 3 of the Project Jacked! challenge is underway. The Project Jacked! challenge is a nutrition challenge that we put on for you guys to test the validity of the paleo diet. Its easy for me to tell you how it has changed my life and improved my overall health and performance, but to show you is to really convince you. I believe we are going to have a lot of stories to show at the end of the challenge!
Emily performing precision jumps at the parkour clinic on Saturday.
Additional details and registration have been posted for the Turkey Challenge. We are encouraging everyone to sign up early so we can get a head count and make this a real awesome event. Early registration is $25 and will go until October 31st. Late registration is $35 and will go from November 1st to November 13th. Registration will include a kick-ass event t-shirt and post-event fun. More info on the link to the right.
Saturday Class Schedule
Only one workout of the day today at 9:00 AM. Athletes attending the parkour clinic should be warmed up and ready to go at 10:30. If you missed out on registering for the parkour class, you can still drop in for $40.
Additional details and registration have been posted for the Turkey Challenge. We are encouraging everyone to sign up early so we can get a head count and make this a real awesome event. Early registration is $25 and will go until October 31st. Late registration is $35 and will go from November 1st to November 13th. Registration will include a kick-ass event t-shirt and post-event fun. More info on the link to the right.
Its been a great week at MBS. A few pics of work in progress and rockstars in action.
A peek into the front bay door of new MBS…
Lisa having a great week, week 2 of paleo and Project Jacked!..
Siva taking a much deserved rest…
Lisa returning from her marathon - licking no wounds!…
and, Bill showing us that he can still deliver at the age of 68!
The lunch group in action last week.
This Week
MBS is hosting a parkour clinic this weekend at 10:00 AM. This clinic is taught by Ryan Ford, a well-known parkour specialist here in Denver. There are still spots open, so sign up if you want to learn some basic parkour skills. More info and registration at the link to the right.
There will only be one Saturday class at 9:00 AM due to the parkour clinic.
Earn your turkey with the 2010 Turkey Challenge. We will have a link up for registration this weekend. I've talked to a few of you about this event. Really, this is going to be a fun event that everyone can do. Run a 5k, lift your best deadlift, squat, and press, and finish with a mystery 'turkey” WOD. We have different classes for elite, open, and intermediate. If you have a question about what class to sign up for, shoot us an email. We will be posting more info in the following week. Meanwhile, see if you can get your co-workers to sign up for the challenge!
Indoor sledding is coming back to MBS!
Its been awhile since we pushed the low sleds at MBS. Sure, we break out the prowler occasionally for some warmup or finishing work, but the real hard stuff has been dormant for quite some time. Your wait for gut-busting, butt-burning sled work is soon coming to an end as we are busting our tails to get our new space finished. Some highlights of the new space (MBS 5.0):
—> 2,125 of new square footage added
-> New reception area that will be kept clean of people's used tape, logbooks, and empty water bottles
-> A CrossFit kiddos area (will be more than just a fence and box of tools)
-> Olympic weightlifting area with platforms, jerk boxes, and heavy-duty full-cage squat rack
-> Better access to running routes out of front bay door.
-> More party area for MBS Halloween Bash!
So, lot's of exciting things to look forward to including the indoor sled pushes. Stay tuned for shirtless pictures of Rich with his toolbelt and hammer in hand!
Cliff running hard into the driveway with Lisa in the background.
Turkey Challenge 2010. We've been planning this since we got back from honeymoon and have just had the time to put the details together. We are always looking for exciting ways to challenge you guys and take your fitness to the next level. Many of you have competed in CrossFit competitions and know what all the hype is about, but many of you haven't and are missing out! We still have a ton of things we are trying to put together including some kick-ass prize packages that we will have for the winners. More info will be posted on our blog here in the next couple of weeks. Meanwhile, here are some highlights:
2010 Turkey Challenge
Where: MBS CrossFit
When: Saturday, November 20th
Classes: Men and Women's Elite, Open, and Intermediate along with Masters divisions. All CO CrossFitters are welcome to participate.
Events: 5K Run, CrossFit Total, and The Turkey
Prizes: available for winner of run, men's and women's Total, The Turkey, and overall
Registration: Opens Saturday, October 16th and closes Saturday, November 13th. $25 and includes event shirt.
More info will be posted on our blog or click the link to the right for more info.
Project Jacked! Reminder
Please turn in week 1 logbooks early this week for review. Emailed logbooks can be mailed to patrick@mbscrossfit.com.
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