Front Range CrossFit is hosting the Movement and Mobility Certification by Kelly Starrett on January 29th and 30th. Starrett is the creator of the Mobility WOD blog, and is also frequently featured in the CrossFit Journal with effective mobility and flexibility exercises to help improve athlete's movement and performance. You don't have to be a coach to attend the certification, just an athlete looking to improve your performance and remain injury-free. More information under the Certs & Seminars section of FRCF's website here.

Here is a recent Mobility WOD taken from the Mobility WOD blog:

Happy Birthday to our newest fearless leader!

For those of you who have had the pleasure of being in a class with Dan, can see why we are excited to have him as part of our team!

Here is a little background info on Dan:

Originally from Halifax, Nova Scotia, Canada. Dan has been living in Colorado since September 2009 with his wife Mary (who is an awesome gal). He graduated from Whittier College in 2004 with a degree in Kinesiology and Leisure Science. While attending Whittier, Dan played collegiate lacrosse and helped led his Poets to 3 consecutive NCAA Tournament appearances, reaching the final four in 2003.
In 2004, Dan went onto win a Canadian National Lacrosse Championship before being drafted by the Philadelphia Wings of the National Lacrosse League 13th over all. Dan was selected to the All Rookie Team in 2005. During his professional lacrosse career Dan played three years with the Wings and the Edmonton Rush.

Dan is currently the head coach for the CU Women's Lacrosse team. As a Crossfitter, Dan took 3rd place at the 2010 Colorado Open this last August and is always ready for a challenge! Look forward to having our newest coach show you a thing or two!
 

Rich working on the ring handstand pushup.

Weaknesses

We hear a lot of talk in the gym about weaknesses. People claim weaknesses just as boldly as they claim their strengths. Overhead squats, pushups, olympic lifts, running, rowing, and pullups are all common callouts as weaknesses, while the same exercises are often called out as strengths for others. But, do you think it's good to have a “weakness?” Would time be better spent thinking positively about the areas that you haven't spent enough time on and thus have difficulty with? The word “weakness” isn't the most positive word - is it possible that you could be setting yourself up for failure when you identify movements as “weaknesses?” Post thoughts to comments.

The Project Jacked! 50-day nutrition challenge is nearing it's end in less than 2 weeks. For those of you that have been sticking hard to your logbooks and staying consistent with the workouts - great job, you are almost there! Make sure you are keeping up with your logbooks because we will need a minimum of 4 weeks turned in by the 20th. We will also be asking for the post-challenge pictures, so make sure whatever skimpy clothing you took your before photo in still fits…

Amy getting a great pull on this power clean.

Turkey Challenge Updates

We are still looking for a few volunteers for the Turkey Challenge. We can use help on both Friday evening to help set up, and on Saturday for misc. duties. If you can help out, please shoot Janelle an email at janelle@mbscrossfit.com. Thanks.

Normal Classes today at 9:00 and 10:00 AM. Feel free to bring a friend or family member in for the workout.

2010 Earn Your Turkey Challenge Updates

Wanted Dead or Alive

Volunteers for the Earn Your Turkey Challenge! November 20th, 7:30am - 5pm

We are in need of 20-25 hardworking individuals to help us throw a killer event! Duties will range, from check-in to score card runners to set up/take down to photographers… There is something fun for everyone!

Bonus: All volunteers get a free event t-shirt!

Please email us if you are able to help us out, please include your name & shirt size. We would really appreciate it!

Sponsorship Opportunities

Do you know someone that is looking for a unique marketing opportunity?

We are looking for a few more sponsors for the 2010 Earn Your Turkey Challenge. We are expecting between 250-350 people for this one-day event! 

If you or someone you know might be interested in sponsoring this awesome event please shoot us an email.

Attention Ladies

Girls Night Out — Join us for dinner & drinks

When: Tomorrow,  November 6th @ 7PM

Where: Rock Bottom Brewery @ Orchard Town Center

We hope to see a bunch of you there!

We have a new class time available for the Workout of the Day on Tuesday's and Thursday's at 6:00 PM. The class will run at the same time as the strength class in the new room. We had a good group for Tuesday's class, so we expect to keep this class on the schedule in the future.

Rich warming up the group in the new space.

Turkey Challenge Updates

An email was sent out last night to all Turkey Challenge competitors for their t-shirt sizes. We mistakenly forgot to add that to the registration page and are asking for it now. Please send an email to patrick@mbscrossfit.com with your name, gender, and t-shirt size within the next 24 hours so that we can get an accurate shirt count. Thanks.

Dylon earning his place among the big boys.

Turkey Challenge Updates

We are a bit overwhelmed by the response we had for the Turkey Challenge this past weekend. On Friday we had 43 competitors signed up, and by Monday we had sold out 100 spots! Needless to say, we have a ton of planning to do to make this a really cool event. We are finalizing deals with some sponsors that have been AWESOME in helping us get some great goodies for the registrants and gear for the winners.

Here's a few words for those competing in the Earn Your Turkey Challenge:

1. Run. Yeah, we are doing a 5k run that includes some fairly steep inclines. So, if you would rather not pass out on the first event, make sure you are hitting your runs.

2. Hit your basic lifts. The CrossFit Total is the sum of your back squat, press, and deadlift. You will have 3 attempts at each lift. I hope that most of you have done a CrossFit Total before and are familiar with the rules. If not, here is a good explanation from Mark Rippetoe on the CrossFit Total. Each of your lifts will be judged by a minimum of one judge as to whether it met the criteria of a “good” lift. Typically, a good lift will be one that meets Range of Motion standards (full depth, or full lockout) and does not fail before ROM is reached. If there is a question about the depth of your squat, it will not be counted.

3. Train your weaknesses. This is not an event where we want to find the strongest or the fastest athletes, but we are looking for the most well-rounded athletes. We will search for chinks in your armour. Train your weaknesses and be ready for anything.

4. Lastly, if you have any questions about the event you can shoot us an email. No, we will not tell you what the Turkey WOD will be and whether you should do Elite if you don't have muscle ups. But, we will help you out with any other questions you have. Train hard and see you in 3 weeks!

Turkey Challenge Updates

Registration for the Earn Your Turkey Challenge is closed. We have 40 women and 60 men signed up for the challenge. If you are still interested in competing, you can send an email to patrick@mbscrossfit.com. We are working the heats and might be able to open up more spots. If we are able to to open up more spots, we will be opening them up in the order of emails received. 

We are still in need of volunteers for the Turkey Challenge. If you would like to help out, please send Janelle an email at  janelle@mbscrossfit.com. Its going to be a great time. More information will be coming soon!

Susan working on her double bodyweight deadlift.

I'm really excited to be doing a workout of Susan's choosing today. Susan is one of the hardest working individuals that I've been fortunate enough to coach. She faces each workout with enthusiasm and gives her all till the very last rep. And, she does it all with one less leg than all of us! She is always cheering on others in the workouts and being a force to be reckoned with. She never complains or asks for special treatment, in fact most of the time she opens a can of whoop a$$! Remember this today, no complaining… after completing the WOD I bet you will have a new appreciation of what you have and will be amazed what she accomplishes each and every day! Happy Birthday Susan, we are blessed to have you here with us!

Turkey Challenge Updates

There are (literally) only a few more spots open for the Earn Your Turkey Challenge! If you haven't signed up yet, you have to do it quickly before it sells out. Register here.

This probably isn't appropriate, but I don't have any other pictures of our 3rd Annual Halloween Party. Needless to say, we accomlished the century club and had a great time. Post comments to comments.

NEW CLASS ON MONDAY, TUESDAY, AND THURSDAY

New workout of the day (WOD) classes are available at 5:30 PM on Monday, and 6:00 PM on Tuesday and Thursday. The Tuesday and Thursday classes will run at the same time as the strength class, but in the new weight room. We are doing this because we think it will help thin out the heavy Monday evening crowd. If these new classes work for you, please show up or at least email us and let us know that you can make these new times. Otherwise, we will have to work something else. Thanks.