Ali deadlifting the fat-bar at the Turkey Challenge

The fat-bar is back for the second day in a row. If you missed yesterday's WOD, be sure to get in today to get your hands on a fat-bar. Here is some great info about fat-bar training courtesy of the CrossFit Journal.

How and Why Thick-Bar Training Works

Understandably, many people have trouble seeing how something as simple as switching to a thick bar can create major strength gains, not just in the hands and forearms but throughout the body.

There are several reasons why thick bars work well:

1. Irradiation and Harder Muscle Contractions

Thicker handles stimulate far more muscle activation in the hands and forearms and in the upper arms and entire upper body. It works by the principle of irradiation.

When you contract a muscle hard, the muscles around it contract as well. Therefore, to get a maximal contraction in your biceps, for example, you need to get your forearms contracting maximally, too.

Because thick bars make your hands and forearms work harder, the contractions in other muscles that include the biceps and triceps, and even the muscles in the shoulders, back and chest, will contract much harder. That means more strength and more muscle.

In thick-bar training, you have no choice but to grip the bar hard because it’s difficult to hold onto. If you use a weak grip, you won’t be able to hold on. When you do pressing movements, you will be able to generate a better squeeze and more tension on the bar compared to a thin bar. This will allow you to use the irradiation principle to the max. You will be able to lift more in the military press, bench press, etc.

2. Weak links—and Neural Inhibition—Eliminated

Your body is highly sophisticated. It has protective mechanisms built in to minimize the risk of imbalance and injury. Therefore, it will hold back the strength and size of some muscles if it detects that other muscles around it are too weak. This is known as neural inhibition.

This is one reason successful powerlifters work hard to build huge, powerful back muscles—to improve their bench press. It sounds counterintuitive at first. But training your back “pulling” muscles gets you stronger on your front “pushing” muscles. They do this because they know their body needs that balance and stability to get stronger. Thick bars make your hands, fingers and forearms so much stronger that your body can finally stop holding back the strength gains in your upper arms, back and chest. This point cannot be emphasized enough. Your hands, wrists and forearms are almost certainly your weakest link, and once you strengthen them, your upper-body strength will go through the roof.

3. Training at all Angles Automatically

Thick-bar training automatically trains your hands, fingers and forearms at all angles. If you are bench pressing, the thick bar will train your hands and forearms in a completely different way than if you are doing chin-ups on a thick bar.                                                                                     

4. Concentration/Focus

Because thick bars are harder to handle, you need to concentrate a lot harder to lift the weight. Some credit this alone with making them significantly stronger.

Thick bars are more difficult to control. Compared to an Olympic barbell, a bar with a 2-inch or 3-inch diameter seems like a truck axle. Imagine bench pressing, military pressing and deadlifting a truck axle! That’s what it feels like when you use a thick bar.

Click here to read this artical in its entirety in the CrossFit Journal.

6am got a beautiful sunrise yesterday morning, just days before December!

Tis the Season

It's that time of year, and we would like remind everyone about two charities that our community is helping out. Please help support our communities by giving to those in need.

Community Food Share

You may have noticed the two large purple barrels at the front of the gym as you walk in. If you've been to busy to check them out, you definetely need to; they are for Community Food Share.

Community Food Share is an organization that delivers our donated food items to those in need. Food items most needed are canned fruits and vegetables, canned meats, fruit juice, cereal, peanut butter, soup, pasta, and pasta sauce. If everyone were to bring in two items, imagine the impact our community could have on those in need through out the holidays.

Goodwill

Starting this month, we will also be delivering clothing items to Goodwill on the 5th of every month. We will start by collecting the clothes from our lost and found (if you are missing something that you can't live with out, please check our lost and found before Dec. 5th). If you have any clothes that you would like us to drop off for you, please feel free to drop them off at the gym.

Happy Holidays

HOLIDAY SCHEDULE UPDATE: We have classes today at 9:00 and 10:00 AM ONLY. Come get your post-turkey dinner workout on!

Heather and Anya doing 3 minutes of max burpee wall jumps.

I wanted to get these pics up and recognize our winners of the 2011 Turkey Challenge. Again, very thankful to everyone that came out and competed. You all made it a very rewarding weekend. We have tons of pics that are being uploaded. We should have them up first thing next week. Enjoy you holiday weekend!

MBS Holiday Schedule UPDATE

Women's Scaled Division

Men's Scaled Division

Women's Rx

Men's Rx

Teams (Team MBS is pictured, but due to an error in scoring MBS Iron Mind edged out Team MBS for the 3rd place spot. At least it was another MBS team!)

MBS Holiday Schedule UPDATE

Rusty and Coleigh on the partner deadlift.

Team WOD Warriors were among many other athletes that competed for their first time last Saturday. Amy, Melissa, Rusy, Coleigh, and another member from Unbroken CF hung in through 4 rough workouts against some of the best teams the local CF boxes had to offer.

Have you competed in a CrossFit competition? If not, why not? Are you the man in the arena?

Man in the Arena

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.- Theodore Roosevelt

The CrossFit Open begins in February, 2012. Are you ready to compete?!!!

Awesome people!

Where to begin?! Seriously, I am overwhelmed by the the selflessness, the sacrifices, and the truly dedicated acts of CrossFitters this weekend. I might sound a bit over the top, but unless you were there, you wouldn't realize how outrageous Saturday was. It is going to take a few weeks for me to digest everything and get back to normal…until then, here are a few highlights off the top of my head. Feel free to post your thoughts to comments!

 - WOD's 1&2 Start - Evan, Patrick, and Joe G. did a hell of job converting two rooms of people packed wall to wall into two functioning workouts…sometimes the hardest part is getting the thing going. They not only got it going, but they got it going on time!

- The Skills WOD - I saw a ton of determination on this workout. Designed as a skills workout, some people were more prepared for the test than others. But, there was no showing mercy for any of the competitors in this workout. Several people came up and said that that was the furthest they've ever walked on their hands!

- Team WOD 1 - By noon, the team's were clawing to hit their first workout. I was really anxious to see how serious the teams were going to take this whole competition - I was NOT let down! By the way, running with a bumper plate sucks!

- Flash Mob WOD -  Several weeks ago, I asked Ashley what we could do that would be completely unexpected, this is what she came up with. Maybe the idea will catch on? Flash mob workout at Flatirons Mall?

- Individuals WOD #4 - Two words…rope ninjas!

- Team WODS #2-4 - One of the team competitors said this best on Saturday, “why not, its the Turkey Challenge.” That about sums it up. Mix together 2 challenging workouts with a dose of Lego's and you have one heck of a workout. The biggest thing that sticks out in my mind was the cycle that it seemed every team went through - have game plan, game plan goes to shit, regrouping, and finally efficiency.

- Volunteers and Judges - From the beginning a couple months ago, Janelle, Ashley, Jeff, Tanya, and Amy helped out a ton in putting everything together. Our judges stayed all day and gave more of a shit about athletes getting their workout done than taking a bathroom break for themselves! All our judges did an outstanding job especially given the conditions of the cramped space inside and cold weather outside. And, a special thanks to all the non-MBS judges that donated their time, you are forever welcome to join us for a workout!

Lastly, here is the FINAL Score sheet (link fixed). We really do want to make this event better each year, so please shoot me an email with any comments, questions, or concerns you have.

Thanks again to everyone that came out this weekend!

Pat and Janelle

Turkey Challenge Last minute details

Late Registration
We will have late registration this morning from 7:00 to 8:00 AM. Opening ceremonies at 8:15 and kicking off the first WOD's at 8:30! Please be on time for registration. Our address is 10900 W. 120th Ave. Broomfield, CO 80021. Parking is across the street (NOT Redstone College).
 

Heat List
Here is the HEAT LIST. We will have heat lists printed all over the gym as well.

There have been a few updates to the team's events:

Team WOD # 1 - Team Chipper
The team does NOT have to stay in the same order the whole time. All we are asking is that every individual goes through AT LEAST ONE ROUND from the very beginning. If after everyone does one round, you decide that you want someone to sit out, you may. You still may NOT substitute another athlete for your run or change weights between your GTO and your run. EVERY TEAM WILL BE ISSUED ONE EACH OF 25#, 35#, AND 45# BUMPER PLATES.

Team WOD #2-4
Workouts 2, 3, and 4 will be done simultaneously WITH A STAGGERED START. So, you will begin your team on the 20 minute AMRAP of Deadlift/rope climbs. Exactly 5 minutes later, the 15-minute AMRAP of Chest to floor/Wall jumps. Another 5 minutes after that, you will begin the 10-minute Lego mania. All workouts will then FINISH AT THE SAME TIME. You will get a score for each workout, so work hard on all of them.

Community Food Share
We will have 2 LARGE bins on site. Remember, this is the Turkey Challenge and this week there will be many families that go without a dinner on Thanksgiving Day. We are at this event to represent our communities, and Community Food Share is an organization that delivers our donated food items to those in need. Food items most needes are canned fruits and vegetables, canned meats, fruit juice, cereal, peanut butter, soup, pasta, and pasta sauce.

Volunteers
We will have snacks (hard boiled eggs, fruit, cofee) for breakfast and chili for lunch. We also have water for you guys.

Parking
There is limited parking in our lot. However, there will be plenty of parking immediately across the street. We will have parking areas marked.

Paleo Wagon
Paleo Wagon will be onsite serving breakfast and lunch.

Weather
The forecast is cloudy and a cool 48 degrees. The large doors will be open for a good part of the day, so dress appropriately.

Athlete Areas
We have about 1,500 sf inside that will be used as an athlete hang-out area. If anyone would like to set a tent up outside, we can make room in the parking lot.

Matt and Mike showing the low and high techniques of going over the wall.

THERE IS NO 6:00 PM CLASS TONIGHT. CLASSES TOMORROW ARE CANCELLED.

Community Food Share donations accepted at Turkey Challenge!!!

MBS is proud to participate in the “Let's Bag Hunger” food drive sponsored by Community Food Share. This amazing organization is the food bank for Boulder and Broomfield counties'. Over 50 local basic needs agencies rely on Community Food share for food to pass on to their need based clients. They also operate programs like the Feeding Families program which provides free food to families with school-children living in poverty. Every pound of food donated equates to one meal. Whether you will be competing, judging, or attending to cheer on your fellow MBS'ers please bring a bag of food to donate. There are collection barrels located in the gym.

• • Canned fruits

  • Canned tuna & meats

  • 100% fruit juice

  • Cereal

  • Canned meals (stew, chili)

  • Peanut butter

  • Soup

  • Pasta

  • Pasta sauce

  • Canned vegetables

  •  

Individual WOD #1
There have been a few questions as to HOW athletes can carry the plate. You must be in possession of the bumper plate at all times during the run (no throwing or rolling down the hill). You CANNOT use a backpack, wrap it in your shirt, or stuff it down your pants.

Individual WOD # 2 - Skills WOD
Handstand walk - We have changed the RX'd minimum handstand walk distance to 4 feet. It was 5 feet, but the mats on the floor are exactly 4 feet in width and we decided to go with using those lines. I think it will help many people as well to get a better score.
TGU's - Scaled men and women will have to use a bar rather than the KB option. We initially thought using KB's would be a good alternative because it is easier to handle. Rather, we are going to give scaled the option of beginning with a 20#, 33#, or 44# bar. You will be able to vary your weights better with plates than with the KB's.

Here are the HEAT TIMES (revised 11/16 9:00 PM) along with the athlete roster. If you see a correction that needs to be made, please email patrick@mbscrossfit.com. Thanks.

Timeline

Friday
5:00 - 8:00 PM - Athlete early registration

Saturday
7:00 - 8:00 AM - Athlete late registration
8:15 AM - Opening ceremonies
8:30 - 9:40 AM - Women's WOD 1 and Men's WOD 2
9:40 - 11:40 AM - Men's WOD 1 and Women's WOD 2
12:05 - 1:40 PM - Team WOD 1
1:40 - 2:00 PM - Flash Mob Workout and $250 giveaway
2:10 - 1:40 PM - Individual Scaled (men and women) WOD 4
2:00 - 4:30 PM - Individual Rx'd (men and women) WOD 4
5:00 - 6:30 PM - Team WOD 2-4
7:00 PM - Awards

Alicia sending the bar for a ride overhead!

Be sure to check out our awesome sponsors this weekend:

Here are the FINAL workouts for the 2011 Turkey Challenge!

Here are the HEAT TIMES along with the athlete roster. If you see a correction that needs to be made, please email patrick@mbscrossfit.com. Thanks.

Timeline

Friday
5:00 - 8:00 PM - Athlete early registration

Saturday
7:00 - 8:00 AM - Athlete late registration
8:15 AM - Opening ceremonies
8:30 - 9:40 AM - Women's WOD 1 and Men's WOD 2
9:40 - 11:40 AM - Men's WOD 1 and Women's WOD 2
12:05 - 1:40 PM - Team WOD 1
1:40 - 2:00 PM - Flash Mob Workout and $250 giveaway
2:10 - 1:40 PM - Individual Scaled (men and women) WOD 4
2:00 - 4:30 PM - Individual Rx'd (men and women) WOD 4
5:00 - 6:30 PM - Team WOD 2-4
7:00 PM - Awards

Individual Workouts

Workout #1 - The Chipper

For time:
50 Plate ground to overhead (GTO) 45 lb./25 lb.
75 Hand-release pushups
100 Air squats
Run 1200 meters with plate 45 lb./25 lb.

Scaled
For time:
Men/Women
50/40 Plate ground to overhead (GTO) 45 lb./25 lb.
60/50 Hand-release pushups
70/60 Air squats
Run 1200 meters with plate 45 lb./25 lb.

Each athlete will have a “platform” where he/she performs the GTO, HR pushups, and air squats, along with a Hi-Temp rubber plate. Athletes are expected to stay within the limits of the platform to perform those movements. The athlete will start and finish their 1200 meter run from the platform. There are no rules on how the athlete carries the weight, only that is makes it back to the platform and is in control of the athlete at all times. Go ahead and roll it if you want, I've tried it and it doesn't work! There is a 25 minute cap on this workout.

Workout #3 - Wall Floater

As many reps as possible in 3 minutes:
Chest to floor then wall jump 5'/4'

SCALED TO DO SAME AS RX

Athletes will have from 8:30 am to 3:00 PM to to the floater. There is NO sign up sheet or anything, you just do it on your own time. The standards are very simple - touch your chest to the floor, jump over the wall = 1 rep! You must be completely over the wall with both feet on the ground in order for the rep to count. These are NOT the same height as last year. The men's wall is 5 foot 6 inches, and the women's wall is 4 foot 6 inches.

Workout #4 - Deadlift/Rope ladder

As many reps as possible in 9 minutes of:
Do 3 fat-bar deadlift
1 Rope climb to 15'
6 Fat bar deadlift
1 Rope climb to 15'
9 Fat bar deadlift
1 Rope climb to 15'
Continue adding 3 deadlifts per round until time is up.

Deadlift - Hands MUST be in an overhand grip - NO reverse or alternating grip. The bar CAN be dropped from the top position. Standard deadlift rules apply - NO bouncing at the bottom and full lockout of knees, hips at top.

Rx'd Divisions
Men - 205 lb./ Women - 135 lb.
Scaled Division
Men - 165 lb./ Women - 115 lb.

Rope climb - For the rope climb to count, the individual will climb to the top and touch the metal rafter. On their decent, they must maintain control until both hands are below the 8' mark on the rope. Scaled will have the option of substituting 12 jumping rope pullups for each rope climb.

Individual Movement Standards Video:

Team Workouts

Workout #1 - Team AMRAP

Complete as many rounds as possible in 20 minutes of:
10 Plate ground to overhead 45 lb./25 lb.
15 Hand-release pushups
20 Air squats
400 meter plate run 45 lb./25 lb.

Similar to the individual WOD #1, each team will be given a platform and Hi-Temp weights. Only one athlete will be allowed to work on the platform at a time. So, as soon as the first athlete finishes the air squats and leaves the platform for the run, the second athlete can begin doing GTO's. Each team will receive three weights - one 45#, one 25#, and either a 45# or 25#, depending on what their 5th athlete is (male or female).

It is possible during the workout that the team will have 3 athletes on the run with the plates, leaving 2 athletes waiting for the plate to return so they can do the GTO's. This will emphasize the importance of running quickly to return the plate. There is NO rule that males must do 45# plates, or that females have to do 25#'s. You can do whatever you like.

Workout #2 - Team Ladder

As many reps as possible in 20 minutes:
3 Fat-bar deadlift 315 lb.
2 Rope climbs to 15'
6 Fat-bar deadlift 315 lb.
2 Rope climbs to 15'
9 Fat-bar deadlift 315 lb.
2 Rope climbs to 15'
Continue adding 3 deadlifts until time is up.

Deadlift - Two people can be on the deadlift at a time. Meaning, you have the option of having one or two people lift the 315 lb. fat-bar. If two people are lifting the bar, they must be facing the same direction with hands facing their bodies - NO reverse or alternating grip. Both athletes must be between the weights while lifting. The bar CAN be dropped from the top position.

Rope climb - Only one person can be on the rope at a time. Each team will have 1 rope assigned to them. For the rope climb to count, the individual will climb to the top and touch the metal rafter. On their decent, they must maintain control until both hands are below the 8' mark on the rope.

Workout #3 - Wall AMRAP

Complete as many reps as possible in 10 minutes of:
Chest to floor then wall jump 5'/4'

These are the same standards as the individuals. Only one team member will be allowed on either wall at a time. No, a man and woman from the same team cannot be going at the same time.

Workout #4 - Mental Metcon

Complete As Many Lego Models as Possible in 15 minutes:
With a certain number of Lego model a set distance away, complete an identical match for as many as you can in the allotted time. The remaining details will be given the day of the event.
 

Athlete of the Month: Jovial Jay  

Jay is a rarity in our MBS CrossFit Community. He is an O.G., boasting a membership to MBS longer than nearly than all the coaches. While the rest of us were pumping iron in front of mirrors, watching CNN on the eliptical, and attempting to zumba our way into fitness, Jay was alreay at MBS, setting the stage for a fitness revolution in Broomfield. He has seen MBS through its growth, and has established himself as a strong leader and role model. But Jay is also a great follower, rolling with the changes and being nothing but supportive through all the years. He has even coached some of you at the gym, and he has stepped in to coach DLXFit. On top of all that Jay is downright jovial. Many who know Jay might even venture to say gitty at times. He is like a kid trapped in a giant's body, ready to kick butt in a WOD, write a 35 line poem to the 6 amers, or yell at his fellow Swoll Patrollers. We can count on Jay to be an MBS Lifer and it's about time he was AOTM.

Age: 38

Height: 6'4″

Weight: 200

Occupation: Software Developer

How long you've been CrossFitting: Almost 3 1/2 years. Since July 16, 2008. Never thought I'd memorize the day I joined a gym, but it turned out to be a milestone in my life.

A few weightlifting PRs: Squat 285, Deadlift 450, Snatch 150

A few benchmark PRs: Annie 5:25, Grace 3:43, Angie 18:05

You are an OG. How did you stumble up on MBS when it was about 1/10th of the size it is now?

I had been following a strength program online at stronglifts.com which focused on basic lifts like squat, deadlift and press, and I really liked it, but the site was run by a very opinionated Belgian kid named Mehdi who would advise things like not running during the strength program because it'll burn precious calories that are needed for building muscle. Since I liked running, that seemed really stupid to me. Around this time, Mehdi wrote one of his very opinionated posts on his blog about why he thought CrossFit sucked (too random, bad for strength gains, blah blah), and he was met with TONS of comments from CrossFitters yelling about how their lifts and fitness improved substancially while doing CrossFit. I had never heard of CrossFit, but all these comments intrigued me, so I checked out CrossFit.com and searched the affiliates for gyms in Colorado, and up came MBS CrossFit, which was pretty close to my house. At that time you could try the gym for a week before committing, so my first day was an interesting “field day” workout Pat came up with which was totally different from anything I had ever done. Day 2 was a shockingly difficult “Run, Burpee, Run” ( 800m, 100 burpees 800m, which was where I met Sean T. on his first day at MBS). Day 3 was a max deadlift day which I thought I'd do good at since I had been deadlifting for my StrongLifts program, but my form turned out to be horrible. Pat coached me through so many things I was doing wrong and I pulled a 30 lb PR that day just from his coaching. I was completely hooked at that point.

What's been the most challenging and most rewarding aspects of being a CrossFitter?

It goes without saying that CrossFit is very physically challenging, especially for someone who never really “trained” before. There are a LOT of difficult moves (oly and gymnastics moves in particular) and it can be frustrating to see your weaknesses so clearly on display.   The rewarding aspects are the easy part of this question. One of the most rewarding things for me is that there are SO MANY cool people who coach and work out at this gym! The fun and friendship I find at MBS is absolutely amazing and makes it such a joy to head in to work out every day. And of course another rewarding aspect is seeing results! Getting stronger, faster, and just feeling like a badass. The fact that it's challenging just helps make the positives that much more rewarding.

What movements/exercises do you believe are your weaknesses? How do you work on it/them?

I'm not very strong overhead, and I'm not quick or explosive, so anything that requires shoulder strength (HSPU, press-type stuff) and explosive power (snatch, jerk, clean, push press, thrusters, etc) are my biggest weaknesses. I'm trying to increase my overhead strength and stability by getting upside-down as much as possible. But “quickness” is a pretty tough needle to move. Joining the strength classes has helped, especially with my olympic lifts.

You are often working out before and/or after classes? What are you typically working on? Do you have a structure for this free time?

I usually try to work on my overhead weaknesses, and I figured a fun way to do that would be to focus a lot on handstands and handstand walks. I've set a goal to be able to do an unbroken 10m handstand walk by the end of the year. I don't know if I'll make it, but I'm seeing improvements. Unfortunately I'm not nearly as structured as I'd like to be with my “extra credit” work. Programming for your weaknesses is hard, especially when you're tired from a workout and don't know what workout is coming up the next day.

Most memorable CrossFit moment?

I've had a lot of memorable workouts (good and bad), but I think I'd have to say the first “Class Warfare” challenge we did was one of the most memorable. It was a total hoot dishing out some good natured smack-talk with the other classes, getting people riled up, and the workout was a solid grind. Really showed what a fun group of people we have at our gym!

Do you have a personal motto that keeps you always wanting to do better?

I do.  It probably seems like a stupid motto when you look at it, but it works for me.  Pat said something to me one time almost three years ago that has stuck with me.  We were doing 500m row “races” (it was back when we had only 2 rowers).  I had pulled a PR on my first race (vs. Pat of all people) which wasted me, and my 2nd race I pulled pretty well, so by my third race, I was feeling really dead and totally giving up on it.  Pat saw me slacking and quietly said “Come on, Jay, this is for you”.  And that completely nailed the main reason I CrossFit.  My classification for a “well done” workout rarely has anything to do with a number on a whiteboard or where I finish in the class, it's more of mental thing-did I keep pushing, did I improve at something, did I make an effort to get stronger, did I make sure every rep was full ROM.  “This is for you” just reminds me that I'm not going to be satisfied with a workout if I stop pushing and keeps the self-talk focused on what I'm doing to improve rather than how tired or sore I am.

You have done some coaching both at DLXfit and at MBS? What's it like being on the other side?  

I wouldn't call what I do “coaching”, I think of it more as “filling in.” Coaching is tough. We have fantastic coaches at MBS, and being on “the other side” gives me all the more appreciation of how awesome you guys are.    

You didn't do the Paleo Challenge because you already are a Paleo believer. Are there any tweaks you've made to your own diet that work well for you?

I did the Zone diet for about a year before converting to Paleo, and while I'm not a strict zoner anymore, I still try to keep a zone ratio for my pre-workout meal (although with extra fats). I also allow dairy in my diet-milk and whey protien are part of my post workout shake. And I don't feel guilty about my occasional nightcap either…

What was the best piece of advice you ever got?

“Just come in and try it” when talking to Pat on the phone for the first time and asking about MBS.

If you could have been told one thing that you weren't told when you were a teenager, what would you like to have heard?

“Don't eat any food that comes out of a box.” I lived off cereal, pasta and rice for half my life, which is probably why my early attempts at strength training were met with such slow results.

If there were a holiday in your honor what would it celebrate?

I had a friend once tell me that I had the uncanny ability to look awkward in any situation. If you could encapsulate that idea into a holiday, that would probably be “Jay Day”.

What was the first live concert you ever attended?

B.B. King live at the Orbit Room in rockin' Grand Rapids, Michigan in 1990!

If you could be one for just 24 hours, what cereal box cartoon character would you be? Why?

Sugar Bear from” Super Sugar Crisp” (later renamed to “Super Golden Crisp” when sugar went out of style). He's so cool and laid back.

Thanks for the interview Jay and awesome write up Leah. I'm down for celebrating Jay Day next year!

Thanks to everyone that came out for the judging practice session on Saturday. We had 30 people for the 10:00 am workout, which gave us just a small taste of the chaos that is going to happen this weekend. Over 250 athletes from 30+ different gyms across Colorado will be coming for the 2011 Turkey Challenge. We are stoked!

The remaining Turkey Challenge workouts will be posted at 5:00 PM tomorrow evening.

As a reminder, there will be NO classes this Saturday due to the Turkey Challenge. We will have a 4 and 5 PM class on Friday, but NO 6PM class.

MBS Holiday Schedule