Andy Harvell Memorial WOD Today

Workouts at both 9:00 and 10:00 AM.

Staff Sergeant Any Harvell was killed in battle in August of 2011 in Afghanistan. Andy was the father of two boys, three-year-old, Hunter and five-month-old, Ethan, who were the pride of his life. Andy was a true patriot, a man who loved his wife dearly, a man who strived to be the best father to his sons that he could be, and a man who could make a crowd laugh at any time and constantly did.

We are dedicating today's workout to Andy and his family. You can help us raise funds for his two children by buying a shirt after the workout. Shirts cost $25 and go directly to funds set up for his two boys.

Matt S. at the top of a perfect pushup.

Next Monday (Jan 2) we've decided to do a hopper workout. If you'd read up on the CrossFit Definition of Fitness, you've heard of the hopper. The idea is this:

An infinite amount of physical tasks are loaded into a hopper. The hopper spits them out randomly. The fittest athlete is the one who can perform the most tasks proficiently.

Given this idea, we are going to prepare for the unknown in 2012 by doing a workout that will selected completely at random. With our only control being the rounds, reps, and number of exercises, we are going to load every exercise we can think of into a hopper and create the workout Monday morning.

The workout will be:
2 Rounds
12 reps each of:
(12 randomly chosen exercises)

To make this a bit more fun, we are asking for your exercise submissions. Obviously, we have the limits of equipment, time, and space, but feel free to get creative! We hope that you will attack this workout with the same intensity that you attack life in 2012. Post your crazy exercise ideas by the end of the weekend!

Luke and Eric getting 12 oz. of beer done during “12 Days of Christmas” WOD.

What's up MBS'ers?! This is the final week of 2011. Next Monday we will be hitting WODs in 2012! It is hard to believe another year has gone by. You might have noticed me running around with a camera asking people questions - it is for a short video that we'd like to produce with YOUR TESTIMONIALS. I know some of you are camera shy and run away when I'm holding the camera, but there are many of you that are not. So, if you have a testimonial that you'd like to share with us, please let me know and we'll get you in. If you still don't want to do the camera thing, but do have a testimonial you'd like to share, we still love to hear it! Email or put in comments.

A testimonial can be anything from a personal record lift or movement to lost inches and pounds. It can also be a feeling or renewed sense of confidence that you have for life outside the gym. Whatever it is, we want to know!

Reminder - If you haven't updated your profile on Mind Body, please do so before the end of the year. If you have any questions or run into any problems, please email admin@mbscrossfit.com.  Everyone that updates their info before the end of the year will be put in a drawing to win a FREE month's membership at MBS! Thanks for your help.

Here is the direct link to Mind Body:

http://clients.mindbodyonline.

CrossFit Eminence is hosting the Winter WODFest next month. This would be a great opportunity to test yourself one last time before heading into next year's CrossFit Open. Registration details HERE.

Saturday Hero Workout

This Saturday, December 31st, we are doing a workout in honor of a fallen hero, Staff Sergeant Andy Harvell. Staff Sergeant Harvell was a close friend of Doug, one of our members at MBS. Along with some other friends of the Harvell family, Doug has put together a memorial workout and fundraiser to benefit Andy's two sons, Hunter and Ethan.

When: This Saturday, December 31st @ 10:00 AM

What: 4-person Team Workout, workout TBD

Cost: $25 to get a t-shirt, all donations accepted.

Morning and lunch crews after last week's “12 Days of Christmas” wods.

From the Burkes' and everyone at MBS, we wish you a Happy Holiday Season and a New Year full of health, happiness, and prosperity.

Reminder, we are ONLY having the 10:00 AM class this morning.

One of the best ways to learn new movement is by watching yourself. I still occasionally set the camera up to video myself doing the clean and jerk and the snatch to improve my technique. Your knowledge of how you actually perform the movement, combined with the feel of the movement can allow you to make changes in the right direction. By the way, awesome job on the clean and jerks. There were many PR's and a ton of people hitting the full lift with heavy weight! Now, watch and learn!

Reminder, we are only having the 10:00 AM class tomorrow.

A Girl's CrossFit Christmas List

Sung to the tune of Santa Baby, here is any CrossFitting girl's Christmas list:

Santa baby, just slip some running & weightlifting shoes under the tree, for me
Been an awful good girl
Santa baby, so hurry down the chimney tonight

Santa baby, a pair of tall rope climbing socks too, light blue
I'll wait up for you dear Santa baby, so hurry down the chimney tonight

Think of all the progress I've made
Think of all the great foundation I've laid
Next year I could be just as good
If you'd check off my Christmas list
Boo doo bee doo

Santa baby, I want this cookbook and really should really
Take a look
Been an angel all year
Santa baby, so hurry down the chimney tonight

Santa honey, one thing I really do need, the deed
To my very own coffee shop
Santa baby, so hurry down the chimney tonight

Santa cutie and fill my stocking with a jump rope, headband and callus rasp
Sign your 'X' in the dark chocolate box
Santa cutie, and hurry down the chimney tonight

Come and trim my Christmas tree
With some workout clothes bought at Lululemon
I really do believe in you
Let's see if you believe in me
Boo doo bee doo

Santa baby, forgot to mention one little thing, some MBS gear
It can be found right here!
Santa baby, so hurry down the chimney tonight
Hurry down the chimney tonight
Hurry … tonight

Guys CrossFit Christmas

In no particular order, here is what any CrossFit guy would like to see under his tree:

1. A fancy jumprope (get the 1.3 or 1.8 oz. rope for faster spinning).

2. Coconut oil. The extra fat might give him the energy to go shovel the driveway!

3. A healthy snack that he can take on the go (the large Original is my fav).

4. If you can get over him wanting to hit everything, this is badass!

5. An at home mobility kit. I have a similar kit along with one of these.

6. The new Reebok Olympic lifting shoes. They are great for getting your lift on and you can do box jumps, double unders, and pretty much any other task in them without getting weighed down.

7. For my dad it was always pistachios, but I prefer macadmias. Either way, you're nuts if you don't get em'.

8. I usually don't like lifting in long sleeves and sweats, but when I do, this light-weight long-sleeve and these sweats from Reebok are made with the athlete in mind…they're like wearing the silkies I wore in the military!

9. How about a 60-minute deep tissue massage.

10. If he's interested in learning some new paleo recipes, give him a new Paleo Book.

Don't forget to wear your ugly sweaters to this Thursday's “12 Days of Christmas” workout. Best ugly sweater wins an MBS t-shirt!

Shirley showing she aint no cupcake!

This Week:

We are doing a huge cleanup of our accounts and are asking everyone to log on to their MBS Account and verify their information. If you do so before December 31st, your name will be entered to win a FREE MONTH'S MEMBERSHIP at MBS.

This Thursday we are doing the “12 Days of Christmas” workout during all classes, which will require the wearing of an ugly sweater. If you don't have an ugly sweater, borrow one! The uglier the better!

We will be open for classes on Saturday, Christmas Eve at 10:00 AM. The 9:00 AM class is cancelled.

Check out the following articles:

Women: Running into Trouble

The (Many) Negatives of Aerobic Training

Dan getting past extension on a snatch…explosive hips!

SYSTEM UPDATES!!!

We are pleased to announce that MBS will be updating its systems come the first of the year.  To assist us in this transition, we simply ask that you visit the link below and register on the right side (New to our site?). During this process, please ensure your information is correct.  If needed, you can update your credit card for billing purposes.  

Jon taking on the stone in a new way…

Carolina doing windmills after WOD…

Braden, a brave one in our kids class…

Tiffany and Katrina kicking ass!

The Art of Flight at 7:30 PM

Don't forget The Art of Flight screening is tonight at 7:30. Bring a mug (for drinks) and a comfortable chair!

Acrobatics classes at MBS.

Art of Flight Screening this Friday at 7:30 PM

As the snow begins to fall, it's time to get pumped for this year's ski season! What better way to do this than at MBS with your CrossFit family. Get ready for an epic evening! The main event will be a screening of The Art of Flight.