Leah’s Bday WOD:
Nasty WOC
3 rounds for time
50 air squats
7 burpee pull ups
7 dips
10 hang power cleans

Cash Out:
84 med ball sit ups

Some people are born into sport. They have parents, big brothers or sisters, uncles or aunts, that competed and/or they were born with awesome genetics to compete at a high level in sports. Those people are few and far between and quite honestly, most of them squander their gift. For most of us, we have to work hard…real, real, real hard to get what we want. Nothing comes easy and every step is earned. To be good in your sport, you have to have toughness…a quality that is molded through hard work and determination. That is what I think of when I think of Leah…she is one of the hardest workers I’ve ever met. None of those muscle ups (that she makes look oohh so easy) came easily. She works on her goats nearly every day to the point that I question whether or not she has “goats” at all…Whether it be working out in the gym, or putting details of upcoming events on the MBS Facebook page, she is always working hard.

Since coming on board at MBS two years ago, Leah has played a huge role on our coaching staff as an expert CrossFit Coach, lead coach of our beginner programs, our CF kids coordinator, and women’s programs coach. She also played a valuable role in the development of this year’s competition team that placed 4th at the Southwest Regional.

In addition to celebrating her Birthday, I’d also like to announce that Leah has accepted the position of Box Manager, a role that Janelle and I are extremely confident that she will excel at. Congratulations and Happy Birthday Leah!

FRCF Masters Championships
October 13-14th, 2012
Cost: $100
Athlete Limit: 210
Registration opens: August 1st, 2012 @ 9:00 AM MST-sign up ASAP!! More info at www.frontrangecrossfit.com

Leah’s Bday WOD:
“Nasty Girls”
3 rounds for time
50 air squats
7 muscle ups*
10 hang power cleans, 135/95

*If you don’t have muscle ups, do 15 dips (ring or box) per round.

The Thunder Challenge is THIS SATURDAY! We have a decent sized group going. But we want all of you to come get muddy with us! Since Rusty Schellman, CEO and Founder of the event, is an MBSer, we need to represent!

Today is the last day to take advantage of a 40% discount on the entry fee. Use discount code MBSThunder.

The start times have been changed to on the hour. An email will be sent regarding the time change. Please post to comments when you plan to start (10:00 or 11:00 AM) and if you need/want to carpool.

Workout
15 min AMRAP:
7 Push Press - 135/95 lbs
10 Overhead Squats - 135/95 lbs
15 Weighted Sit ups

WOD:
10-9-8-7-6-5-4-3-2-1
Ball slam
Box jump
Push up

Cash Out:
Tabata hollow rock

Check out the little white tab in the upper right hand corner! Here is an easy way to keep track of your workouts! Give it a shot.

Olympics!

Go USA!!!

This time of year every four years is amazing. The 2012 Summer Olympics are underway and we get to see the world’s best athletes compete for gold! Wait…the world’s best athletes? I thought Rich Froning and Annie Thorisdottir were the fittest people on earth. So what does that mean for the Olympics? This is a good time to pull out the ol’ trainer manual:

“The CrossFit Program was developed to enhance an individual’s competency at all physical tasks. Our athletes are trained to perform successfully at multiple, diverse, and randomized physical challenges…Our athletes are trained to bike, run, swim, and row at short, middle, and long distances guaranteeing exposure and competency in each of the three main metabolic pathways. We train our athletes in gymnastics from rudimentary to advanced movements garnering great capacity at controlling the body both dynamically and statically while maximizing strength to weight ratio and flexibility. We also place a heavy emphasis on Olympic Weightlifting having seen this sport’s unique ability to develop an athletes’ explosive power, control of external objects, and mastery of critical motor recruitment patterns. And finally we encourage and assist our athletes to explore a variety of sports as a vehicle to express and apply their fitness.” (http://library.crossfit.com/free/pdf/CFJ_Seminars_TrainingGuide_042012.pdf)

The CrossFitter is the all around athlete-the anti-specialist. We do it all in hopes of attaining greater general physical preparedness, not specific mastery of any one thing. Do we dare say Rich Froning and Annie Thorisdottir are fitter than any Olympian competing this year? I’ll leave that for you to ponder and respond via comments. The great opportunity we have now is to learn from the specialists. Watching our representatives at the Olympic Games means we get to observe what perfect body control on the rings is, what a perfect pull on the snatch is, what a perfect running position looks like, and, heck, what perfect accuracy with a table tennis paddle is. Enjoy learning from the pros this summer!

Workout:
Max pullup set

5 Rounds for time:
10 KB snatch, ea 53/35
10 Burpees
200 meter run

No excuses.

More in depth vid here: http://media.crossfit.com/cf-video/SATWoundedWarriors.mov

Lots happening this weekend! Check out our Upcoming Events to see what’s up! Thanks to all the volunteers heading to Homes for Our Troops. And LIFT BIG to Bender, Rich, and Sonja, who will be competing at the Rocky Mountain Games Oly Lifting Meet! Last but not least, have a Divariffic Day, Carolina, Anya, and Gabbie, who will be running the Diva Dash!

Workout

Partner WOD for time:

1000 meter Row / Deadlift Static Hold - 235/165 lbs

75 Wall Ball - 20/14 lbs / Front Squat Static Hold - 185/115 lbs

50 Burpees / Overhead Static hold - 95/65 lbs

* One partner must be in the static hold in order for the other partner to be working.

MOD 1 - 175-125-75 / 135-85-55 lbs

MOD 2 - Lighter weight / 750 m row, 50 WB, 35 Burpees

WOD:
21-15-9
hang power cleans
burpees

Cash Out:
Practice double unders for 5 minutes.

July’s BAMF is Rick Decker. Okay, so Rick is leaving MBS next month. But, the cool thing about Rick is that he is all in. As he moves to Steamboat, CrossFit will continue to be a part of his family’s life. And it started here. Why Rick? The guy is relentless. He is consistent, driven, and the change has been evident. 4 linked muscle ups and 35 less pounds later, this guy is tearing it up. We’ll miss Rick’s WOD dances and bouncy hair, but he’ll be carrying the torch. Steamboat CrossFit Revolution is underway. Read more.

Workout
Work up to 2 rep “touch and go” power clean.

Then…
AMRAP in 8 min:
4 HSPU
8 KBS
12 weighted situps

How to Kill a Goat

If you haven’t heard of the goat, it is what CrossFitter’s call something they avoid doing, suck at, or both. I’m not sure where the term came from, but I do know that everyone has one! It is that movement that churns your stomach whenever you see it posted in the WOD.

You may have several goats. My goat is the overhead squat…I just don’t like it. Whenever it comes up in the workout, I try to make an excuse to substitute or lower the weight…but, I know the only way to get better at a goat is to attack it head on.

Step 1. Do it daily
One of the best wrestlers of all time, Dan Gable, had a quote saying that if it’s worth doing, do it daily. This is the most important! YOU CANNOT AVOID YOUR GOAT AND MAKE IMPROVEMENTS. I’m sorry, but it just don’t work like that. You have to make the commitment to make the improvement…

“Everyone must choose one of two pains: The pain of discipline or the pain of regret.” - Jim Rohn

Step 2: Ask a coach
Holy crap, it blows my mind how many people fail to ask for help. It’s one thing if you workout in your garage and don’t have face to face time with a CrossFit coach, but if you are coming to a CrossFit gym on a weekly basis, you have no excuse to not ask a coach for help. A coach can help you review the technique, understand the strength/skill/flexibility requirement for the movement, and give you a plan to attack the goat. But, you must understand that it’s not always as easy as a 5-minute conversation with a coach. It may take several conversations over several months of working before you see improvement, it’s really up to you!

Step 3: Commit to killing your goat
Tying in what I already stated above, you have to stay committed - plan for the worst and hope for the best. Do your goat daily, 5-10 reps after each workout will make a huge improvement over time. Your coaches at MBS are here to help, so use them! Happy hunting!

funny goat!

Workout of the Day
5 Rounds
Your “goat”*
Run 400 meters

*Choose a rep # that makes sense, enough to get some work, but not so many that you destroy yourself. Here are some good examples: 10 overhead squat 95/65-135/95, 5-10 handstand pushups, 3-7 muscle ups, 10 ring dips, etc. Something that takes about as long as your 400 meter run is also a good way to go about it.

Kids Class is running this Saturday at 9 AM. This class is free to members, so bring your kids on Saturdays. This class is open to kids 5-11 years old. If you have a child 12 years or older, we invite them to join our regular group classes, and take advantage of our family rate.

Workout of the Day
AMRAP in 20:
18 Box jumps 24/20″
15 Toes to bar
12 Pullups

WOD:
“Michael”
3 Rounds:
Run 800 meters
50 abmat sit ups
50 back extensions