The MBS/Merge Group taking 1st and 4th at the Tough Pumpkin!

Congrats to the MBS/Merge teams out at the Tough Pumpkin last weekend. Forrest and Joe G. coached the two teams and took 1st and 2nd, respectively. Good job!

Musana Fundraiser Recap
In total, the MBS community raised $3,820 for the Musana team’s mission on the 14th. Your guy’s support will help the team cover expenses for the 10-day trip in hopes to bring our love for CrossFit to the children of the Musana Children’s Home. and bring their stories back home. Thank you for your support! If you raised $50 or more, we have shirts coming on the 11th. Please email your shirt size to lindsey@mbscrossfit.com if you haven’t already!

Workout of the Day
Strength
Press
5-5-3-3-1-1-1-1-1

Conditioning
3 Rounds For Time:
400 Meter Run
15 Air Squats
15 Box Jumps (24, 20)
15 Air Squats

Workout done before the sun comes up…how nice is that?!

Alright guys, your second chance to do the Musana WOD and workout for a great cause. Again, we really appreciate all the $$ donations and support you have given the team…the posts on Facebook and asking your friends to pitch in, it all helps and we are looking forward to taking all your well-wishes to Uganda Africa in two weeks!! We are going to bring you a ton of updates (or as much as the internet over there will allow us:)) and pictures to go with. Thanks again!

Saturday schedule as of 10:00 PM Fri night:

We have plenty of room in each of the 9:00, 9:30, and 10:00 am heats, so please come in and do the workout with us. YOU DON’T HAVE TO HAVE A PARTNER. We will do a group warm up at 8:30am and begin the first heat at 9:00 am. See ya’ll there!

Workout of the Day
Workout for Musana
With a partner, as many rounds as possible in 24 minutes of:
24 Pullups (mod jumping pu’s)
24 Thrusters 95/65 lbs. (mod 75/55)
24 Hang cleans 125/85 lbs. (mod 95/65)
24 Deadlift 215/175 lbs. (mod 145/95)
24 Box jumps 24″/20″ (mod 20/16)

The workout begins at the pullups and will alternate from beginning at the pullups and the box jumps. For example, round one will start at pull-ups and finish at box jumps. Round 2 will begin with box jumps and finish with pull-ups. The WOD will be scored by total rounds-reps done within the 24 minutes. Only one partner works at a time.

Workout of the Day
Workout for Musana
With a partner, as many rounds as possible in 24 minutes of:
24 Pullups (mod jumping pu’s)
24 Thrusters 95/65 lbs. (mod 75/55)
24 Hang cleans 125/85 lbs. (mod 95/65)
24 Deadlift 215/175 lbs. (mod 145/95)
24 Box jumps 24″/20″ (mod 20/16)

The workout begins at the pullups and will alternate from beginning at the pullups and the box jumps. For example, round one will start at pull-ups and finish at box jumps. Round 2 will begin with box jumps and finish with pull-ups. The WOD will be scored by total rounds-reps done within the 24 minutes. Only one partner works at a time.

Test yourself on the hill tomorrow at 6am.

Musana Fundraiser WOD this Saturday. Have you signed up yet?

Teams are signing up for this Saturday’s Musana fundraiser WOD. Heats are scheduled at 9:00, 9:30, and 10:00 AM. Suggested donation is $40/team. More info and to sign up…

Need a teammate? Post to comments if you need someone to partner up with!

Hill Sprints, aka suckfest workout
Team Unicorn on the Project Jacked challenge is inviting any who dare to come run hill sprints at 0600 tomorrow morning…that’s 6:00 am for you civilians! Meet at gym at 6am.

Workout of the Day
Skill/Fun/Work

It’s important to have fun, break out of the box occasionally. Today’s WOD offer’s some flexibility…With a partner, alternating sets:

1. 7 sets of a push, pull, or carry (sled push, sled pull, yoke carry, heavy KB carry, farmers walk, waiter’s walk, etc.)

2. 7 sets of gymnastics movement of your choice (handstand pushup, strict pullup/chin, muscle up, strict toe to bar, handstand hold, L-sit, iron cross, forward roll, pistol, high box jump, bar muscle up, etc.)

3. 7 sets of a sprint (a short run >200m, a short row, a burst of double unders, a burst of box jumps, a burst of burpees, a suicide, etc.)

Guidelines:
- Pick only one movement of each. So, you can’t do farmers carry and yoke carry. The idea is to pick just one and do as much, or as well as you can on it.
- Seven sets means just seven. On the push, pull, and carry, pick a weight that you can do easily at first, and then work up to your MAX. On the gymnastic and sprints, choose something that is fairly challenging but not overwhelming and try to stay at the same across all seven sets.
- You must do the movements in order…no super-setting.
- Do something different…it will make the workout that much better!

WOD:
Split Jerk
1-1-1-1-1

21-18-15-12-9-6-3
ground to overhead
5 burpees
30 double unders

MBS/Musana t-shirt

Have you signed up yet?

Teams are signing up for this Saturday’s Musana fundraiser WOD. Heats are scheduled at 9:00, 9:30, and 10:00 AM. Suggested donation is $40/team. More info and to sign up…

Need a teammate? Post to comments if you need someone to partner up with!

Workout of the Day
Skill
Split jerk tech
4-4-4-4-2-2-2-2

Alternate feet forward. So, a set of 4 would be just 4 jerks, 2 on each leg forward. Keep the weight low and work on fast foot movement and consistent placement. Don’t go higher than 185/125 lb.

then

Conditioning
21-18-15-12-9
Ground to Overhead with Plate - 45/25 lbs
5 Burpees + 30 Double Unders

SUPER, SUPER strict on the plate to overhead…elbows will lock out EVERY rep with a 1/2 second pause at the top. Keep the stomach tight and drive the shoulders high. You can go fast on the burpees and double unders. Sub scissor stick jumps (forward and back is 1) for double unders.

Got back?

Musana Fundraiser WOD is this Friday and Saturday. Here are a couple things to keep in mind:

Friday - The WOD will be done in all our regular classes throughout the day. We will have donation jars set up if you would like to participate in our fundraising. Make sure to put your name and t-shirt size on our donation forms if you donate $50 or more.

Saturday - The WOD will be going at 9:00, 9:30, and 10:00 in heats of 10 Teams. Each team MUST sign up on Mind Body to reserve a heat (we are expecting 50+ people on Saturday, so we need you to sign up. Only one person on the team needs to sign up).

Prizes are being awarded to the Top Rx Male and Female teams and the team that raises the most donations. Each team will receive $100 in Reebok gear. To be eligiable for the top Rx Male/Female prize, you must do the workout on Saturday, as we will have counters. You may do the workout on either Friday or Saturday to be eligable for the Highest Fundraising prize.

Sign up for Saturday Heats at 9:00, 9:30, or 10:00 am HERE!

Workout of the Day
Squat cleans from boxes*
2-2-2-2-2

*Bar height should be at mid-thigh on boxes.

then

5 rounds for time:
4 Squat Clean
200m Run
8 L-pullups (mod to strict, use bands if needed)
1 minute rest

For the clean, do not go any higher than what you did from boxes.

“Africa” featuring Musana Children’s Home from Flatirons Community Church on Vimeo.

Come Support our Musana Team!

On Friday and Saturday, September 28th and 29th, we will be doing the Musana Fundraiser workout. The workout is being done to support our team that is headed to Uganda Africa next month. WE NEED YOUR HELP! Each member is committed to raising $2,900 to pay for the trip, and we would like to give more if possible. Here is how you can get involved:

We will be accepting your donations:

Friday, Sept 28th – participate in the WOD in ALL regular classes
Saturday, Sept 29^th – bring a friend/family member and participate in the WOD at 9:00, 9:30, or 10:00 am.

IF YOU ARE COMING ON SATURDAY, please sign up for a heat HERE. Only one of the partners needs to sign up via Mind Body scheduler. We have 8 teams going at each heat (9, 9:30, and 10:00). If we need to open another heat, it will go at 10:30.

Donations of $50 or more get you a special edition MBS Musana shirt ( MBS logo is on the back shoulder blade).

Workout for Musana
With a partner, as many rounds as possible in 24 minutes of:
24 Pullups (mod jumping pu’s)
24 Thrusters 95/65 lbs. (mod 75/55)
24 Hang cleans 125/85 lbs. (mod 95/65)
24 Deadlift 215/175 lbs. (mod 145/95)
24 Box jumps 24″/20″ (mod 20/16)

The workout begins at the pullups and will alternate from beginning at the pullups and the box jumps. For example, round one will start at pull-ups and finish at box jumps. Round 2 will begin with box jumps and finish with pull-ups. The WOD will be scored by total rounds-reps done within the 24 minutes. Only one partner works at a time. Scaling WILL be allowed, but will eliminate you from the prizes.

Prizes
$100 in Reebok cash (gift cards) will be awarded to each of:
- Top Rx Male team
- Top Rx Female team
- Team with most money raised

Workout of the Day
On the 2 minute interval, for 10 minutes:
Zercher squat, 3-3-2-2-1-1-1-1-1 (use a fat bar if needed)

Example loading:
135×3
155×3
175×2
185×2
195, 205, 215, 225, 235×1’s

then

5 Rounds for time:
9 Deadlifts 225/155 lb.
Men-12, Women-9 Ring pushups*

*Modify to pushups on dumbbells, then to ground. There should be no more than 2″ between the ring and the ground.

Pullup bars are done!

Normal 9:00 and 10:00 am classes. No kids class today. Thanks!

Workout of the Day
With a partner, as many rounds as possible in 20 minutes:
7 Kettlebell swings - 70/53 lb.
7 Burpees
7 Goblet squats 70/53 lb.

* Alternate athletes each round.

Sarah in a great position overhead.

Normal Saturday classes tomorrow at 9:00 and 10:00 am. Reminder, kids class is off schedule until November!

Workout of the Day
15 yard Sled push, 1-1-1-1-1-1-1

Begin with a medium-ish weight and work up in weight each set. Finish with a really challenging push. (15 yards is 1/2 the distance of our asphalt patio)
Example:
Set 1 - Sled + 2×45’s
Set 2 - Sled + 4x 45’s
Set 3 - Sled + 4x 45’s and 2x 25’s
Set 4 - Sled + 6x 45’s
Sets 5-7 can be increased with smaller increments as needed.

then
With a partner, AMRAP in 15 minutes of:
20 Strict pullups (use partner assisted pullups, no bands)
40 Pushups
60 Air squats

The Paleo Potluck was a hit last night! Bridget and Alicia represented the WOC! Hit them up for some awesome recipes. And look for Juli’s casserole on her blog, www.paleomg.com. Our group was lucky enough to watch Juli cook and ask her some questions about paleo.

Workout
Deadlift
1-1-1-1-1

Same thing as Wed., on the 3 minute.

then

“Annie”
50-40-30-20-10
Double unders
Abmat sit ups

Kibbles going Beast Mode!

Project Jacked challengers, don’t forget tonight is the paleo potluck from 6:30-8:30 pm. Location is Back to Basics Kitchen 1280 Centaur Village Dr #4 Lafayette, CO 80026. RSVP here.

Workout of the Day
3 Rounds for time:
60 meter walking lunge 106/70 lb.
30 meter HS walk

* walking lunge is done with the 2 KBs in the front rack position

If you don’t have handstand walks, here is a modified workout:

3 Rounds for time:
60 meter walking lunge 106/70 lb.
60 meter backwards bear crawls

Ladies, I just want to keep encouraging you in your journey to health. I know sometimes we get caught up in the details, which are important: movement, grip, stance, pull, land, etc. But keep in mind, that you are the top tier of ladies in the world who can put this kind of time, energy, and effort into your body. Your mind will follow. And eventually, your spirit will change. I hope you feel uplifted and encouraged today. Keep perspective. You are awesome.

Shoulder Press
1-1-1-1-1
We are going to try something different and do this on the 3 min mark. Partner up. Share one bar. Both partners complete the lift within 3 min. All together, it will take you 15 minutes and you will have a 1 RM (hopefully PR) on your deadlift.

WOD:
15 min amrap
5 pull ups
10 push ups
15 lateral hops over box

Cash Out:
2 min double under practice
2 minute plank (accumulate)

Do you think jumping on picnic tables is functional? Tony does.

Functional movements are movements based on real-world situational biomechanics. They usually involve multi-planar, multi-joint movements which place demand on the body’s core musculature and innervation. (Wikipedia)

MBS Musana Fundraiser
In case you haven’t heard, a small team from MBS (Scott, Leah, Hoss, Strong, and Pat) were selected by Flatirons Church to go to Uganda Africa and donate their time to the Musana Children’s Home. It is an awesome oppurtunity for the team individually, but also for our gym to spread the CrossFit ‘love’ to kids on the other side of the world. Information about our fundraiser and workout on September 28th and 29th is under Upcoming Events.

Workout of the Day
Floor press, 5-5-5-5-5

then

For time:
15-12-9-6
Barbell rows 95/65
60 second plank on elbows
Run 200 meters