The athlete’s view. Ready for 2013 CrossFit Games season?

The 2013 CrossFit Games Have Been Announced

The 2012 season is done. We’re now full speed ahead to the 2013 Reebok CrossFit Games. Everyone in the world has the chance to prove their fitness in the worldwide Open. Train hard and we’ll see you March 6th!
Check out all the info at the CrossFit Games site.

Normal classes today at 9 and 10AM. Reminder, we encourage you to bring a friend to our 10AM class. Saturdays at 10 is our “Try CrossFit for FREE” class.

Workout

21-18-15-12-9-6-3 reps for time:
Sumo Deadlift High Pull - 95/65 lbs
Lateral jumps, over 24″ obstacle

Jamie and the Killer Rope

MARK YOUR CALENDARS!

December 15th is a big day.

What: Jump N Rope clinic.
Master the double under and maybe even the triple under!
Time:9am-11am
Where: MBS CrossFit
How much:$35
How: sign up here: http://www.regonline.com/Register/Checkin.aspx?EventID=1160068

What: MBS Christmas Party
Time: 7pm-11pm

Where: MBS CrossFit
Be on the lookout for Evites and a Facebook page!

Workout

EMOM for 7 min:
90 meter shuttle (short side of gym wall to wall 3x)

rest 3 minutes

For time:
Run 800 meters
50 Burpees

then…

Deadlift (90% of 1RM)
5 x 65%, 5 x 75%, 5+ x 85%

Coach Bender working on his butterfly pull ups

MBS CrossFit Rules of Conduct:

GET HERE
Be on time, practice technique, learn new skills.
LEAVE YOUR EGO AT THE DOOR
Aim for progress, do the best YOU can do.
AVOID INJURIES
Always choose form over load.
Do your mobility work
EAT WELL
Eat meat, vegetables, nuts and seeds, some fruit, little starch and no sugar.
LET COACHES COACH
Listen to your coaches direction. If you don’t know, ask.
PUT YOUR GEAR AWAY
And clean up your blood, sweat and tears.
SUPPORT OTHER MEMBERS
CrossFit is great because of it’s community.
HAVE FUN
And don’t worry about looking silly.

Workout

3 sets for max reps:
Pushups on p-bars w/ feet elevated on 8” box.
Looking for full lockout and max depth.

then…

2 rounds for time:
50 Pull-ups
75 Sit-ups
50 Overhead squat - 75/55 lbs
75 Double-unders

Tate locking out her press

The Wendler 5-3-1 Plus Set

The Last Set
(from Jim Wendler’s book, “The Most Effective Training System to Increase Raw Strength)

You’ll notice that the last set of the day reads, “or more reps.” This is where the fun begins. The last set of the day is the all-out set. You’ll be going for as many reps as possible. I hesitate to tell anyone to do anything to failure, because that’s not what I’m after. I wouldn’t prescribe this. This last set should be a ball buster, though, and it’s the one you really need to focus on. This is when you dig in and try to move the world.

Because you’re working off a weight that’s 10% less than your actual max, you should be able to get the prescribed reps for the day fairly easily. This is a foregone conclusion. On the last set, however, you’ll have to reach further and grind it out – not to failure so you’re dead and can’t train the rest of the week, but it should take some life out of you.

I highly recommend having a goal in mind for these last sets. Sit down the night before, or the week before, and think of the number of reps you’d like to hit. See yourself doing it. Write it down and visualize the bar in your hands or on your back. When it’s time, let yourself go and attack the weight.

I’ve always thought of doing the prescribed reps as simply testing your strength. Anything over and above that builds strength, muscle and character. Doing the prescribed reps shows you and your body that you’re strong enough for the workout. The extra reps are your way of dominating the workout and getting better.

One word of warning, however: don’t take the lighter sets for granted. These will set you up mentally for the big sets. If these sets are light and explosive, you’ll feel confident and strong for your last set. If you take these lightly, or you take a carefree attitude toward them, your mind will not be right for the last set.

As you progress through this program, the weights will increase and getting more reps will get harder. If you progress slowly and start too light, you’ll continue to make progress over a longer period of time, and the last set will continue to be a motivating factor.

Important note: in the 4th week (your deload week), you should NOT be going for max reps. This is a week to get some light work in and prime yourself for the next month of training.

Workout

5-3-1 Shoulder Press (90% or 1RM)
5 x 65% - 5 x 75% - 5+ x 85%

then…

AMRAP in 12 minutes:
9 Thrusters 75/55
9 Ball slams 40/30
250 Meter row

Scott moving through the snatch at the 2012 TC

1st Annual Hangover Classic

CrossFit Surge will be hosting the Hangover Classic, on New Years Day! Looking for a great way to ring in the new year, why not compete.

When: January 1, 2026 8:00am - 4:00pm (ish)
Who: Team competition with 2 guys, 2 girls
We will also have a Master’s division, all participants must be over 40.
Cost $200
All skill levels can participate. Scaling will be an option but don’t be surprised to see MU’s or HSPU’s!

A lot of you have already seen this and are forming your teams. For those who haven’t, check out their facebook page for more info. Registration was supposed to start yesterday, but they ran into some problems. Hopefully, it is sorted out and opens today.

Workout

4 sets
6 Hang power snatch
6 OHS
6 Snatch balance

Start with a light weight and focus on position and speed. Work up to medium weight

then…

EMOM for 12 minutes:
Even: 4 Power snatch @ 75%
Odd: 3-4 Muscle ups or 6-8 chest to bar pullups

2012 TC Day 1

Wendler’s 5/3/1 Notes

This week we will be starting the Wendler 5/3/1 Strength Program. We will be doing the back squat on Monday’s, shoulder press on Wednesday’s, and deadlift on Friday’s. Here are a few notes from muscleandstrength.com to get you familiar with this program.

One rep max. When you first start Wendler’s 5/3/1, use a realistic one rep max (1RM). It’s better to start a little below your estimated max and work into Wendler’s 5/3/1, then it is to over-estimate your 1RM and waste a mesocycle. Power-lifting is not a sprint - it’s a marathon. Don’t kill yourself out of the gate. Jim Wendler recommends starting at 90% of your 1RM on your first mesocycle.

The last set. Jim Wendler recommends going all out on the last core set each workout. Remember, core work is either squats, deadlift, or press. On this last set, do as many reps as you can with the given weight. Do NOT use this approach for de-load workouts.

Adding weight. After completing each mesocycle (4 week cycle), add 5 pounds to your 1RM total for press, and 10 pounds to your squat and deadlift 1RM, and recalculate your percentages. If you run Wendler’s 5/3/1 for a year, this progression pattern will add 50 pounds to your bench and press, and 100 pounds to your squat and deadlift. Be patient, and stick with the plan!

Workout

5-3-1 Back Squat - week 1 (90% of 1RM)
5 x 65% - 5 x 75% - 5+ x 85%

then..

3 Rounds for reps:
1. Double KB swing - 53/35 lbs
2. Burpees
3. Knees to elbows
4. Box jumps - 24/20″
5. Goblet Squats
6. Rest
* You will have 1 minute at each station

Normal classes today at 9 and 10AM. Reminder, we encourage you to bring a friend to our 10AM class. Saturdays at 10 is our “Try CrossFit for FREE” class.

Workout of the Day
For time:
100 Double unders
25 HSPU or 25 Pushups
50 Killer ropes
100 Wall balls (choose a weight that allows you to do sets of no less than 10 unbroken)
50 Killer ropes
25 HSPU or 25 Pushups
100 Double unders

If you don’t have double unders to an elite level yet, attempt 50 or a number that is reasonable. DO NOT just do singles off the bat, attempt 25-50 doubles before going to 300 singles.

Here’s a note that I received from Sara. I just wanted to post it, first because it is another compliment to our our judges and volunteers that put together such a great show last weekend, secondly it is a testament to the great experience you get from competing. Testing yourself in a competition setting adds another level of difficulty and external elements that you normally don’t experience in a WOD at the gym. Besides the obvious physical challenge, competitions test your mental performance - how to eat and prepare for a WOD, how to cool down/relax between WODs, and how to stay cool under pressure.

Hey Pat,

I just wanted to say Thank You and Janelle for encouraging me to take part in the Turkey Challenge this year! What a great experience!! The event itself was very well organized and I told many competitors with pride… “yeah, this is my gym!”. They all had amazing things to say about the workouts and how well it was put together. I just wanted to pass that along!

Workout of the Day
For time:
With a partner, 2000 meter row. Switch each 500 meters.

Rest 5 minutes

Power clean and power jerk
5-5-5-3-3-3-1-1-1

Add weight as you are able. Work with a partner and try to get each set with 2 minutes rest between.

MBS Holiday Schedule
Today – 9:00 AM workout ONLY
Friday – Saturday: normal schedule

Workout of the Day
“Roy”
5 Rounds for time:
15 Deadlift 225/155 lb.
20 Box jumps 24/20″
25 Pullups

or

“Clovis”
For time:
Run 10 miles
150 Burpee pull-ups

Partition the run and burpee pull-ups as needed.

MBS Holiday Schedule
Thursday – 9:00 AM workout ONLY
Friday – Saturday: normal schedule

Workout of the Day
Lisa’s Birthday Workout
AMRAP in 20 minutes:
Run 200 meters with medicine ball 20/14 lbs.
Max L-seat hold
18 Medicine ball cleans 20/14 lbs.
Run 200 meters with medicine ball 20/14 lbs.
Max L-seat hold
18 Weighted situps 20/14 lbs.

Modify L-seat with a tuck-seat or mixed-seat position.

MBS Holiday Schedule
Thursday – 9:00 AM workout ONLY
Friday – Saturday: normal schedule

Workout of the Day
2012 Turkey Challenge WOD 3
For max reps at 10 stations:
Athlete will have 45 seconds at each station, with 15 seconds of rest between stations.

In order:
1. Power clean
2. Toes to bar
3. Box jump 24/20”
4. Burpee pull-up (Open)/bar muscle-up (Rx)
5. Dumbbell Push press/jerk
6. Killer rope 10’/9’
7. Thruster
8. Pullup
9. Burpee
10. Overhead plate lunge 45/25#’s

Weights
Power clean – 155/105#’s (Rx), 135/95#’s (Open)
Dumbbell push press – 40/30#’s (Rx), 35/25#’s (Open)
Thruster – 135/95#’s (Rx), 95/65#’s (Open)

MBS Holiday Schedule
Thursday - 9:00 AM workout ONLY
Friday - Saturday: normal schedule

Congratulations to all of our competitors this weekend! The 3rd annual Turkey Challenge was a huge success. Thank you to all of our incredibly gracious volunteers that made this event possible. I had so many people saying great things about the event, however you guys are the ones that get all the credit. I am humbled by the great people with huge hearts in our CrossFit community - despite all the work it takes in putting an event together, I would do it again in a heartbeat because it is so great to hang out with everyone. The athletes were impressive (as always). We challenged you with nearly impossible cutoff times and you crushed the workouts with class and uncommon sportsmanship. With all of our sponsors, we were able to give out over $14,000 in cash and prizes. A special thanks to our Title sponsors at Simply Pure Nutrients and Reebok for believing in the athlete in all of us and awarding cash and prizes for our winners. Lastly, thanks to all the spectators that will have sore throats tomorrow. Without your support we’d just be working out.

364 more days until 2013 Turkey Challenge. We hope to see you all there!

2012 Turkey Challenge Results:

Men RX
1. Matt Johnson
2. Jason Kelly
3. John Lipp

Men Open
1. Jeff Nelson
2. Jason Adams
3. Jeff Smith

Women RX
1. Natalie McLain
2. Emmalee Moore
3. Christina Mulholland

Women Open
1. Lindsey C.
2. Erica Drennen
3. Jayna Hartig

Team RX
1. Incredible Bulk
2. FRCF
3. CrossFit Castle Rock

Team Open
1. Norco CrossFit Black
2. Trailhead CrossFit
3. BackCountry CrossFit

See the full results here

Workout of the Day
2012 Turkey Challenge WOD 1
For time
25 Power snatch
50 Killer rope
20 Power snatch
40 Killer rope
15 Power snatch
30 Killer rope
10 Power snatch
20 Killer rope
5 Power snatch
10 Killer rope

Rx - 75/55 lb.
Open - 65/45 lb.

Fat Bar Deadlift / Rope Climb WOD from the 2011 Turkey Challenge

ALL CLASSES ARE CANCELLED TODAY DUE TO THE TURKEY CHALLENGE
COME BY MBS TO CHECK OUT THE COMPETITION

Updated Scores

All Individual Heat Roster

Team Rx Heat Roster

Team Open Heat Roster

Heat Schedule

Updated Scores

Keep practicing your KB Snatch!

Turkey Challenge WOD’s announced!

Evening classes and Saturday classes are cancelled due to the Turkey Challenge. We hope you can come watch our athletes compete!

Workout

“Cindy”
20 minute AMRAP:
5 Pull ups
10 Push ups
15 Squats

or

“Mary”
5 Handstand Push ups
10 Pistols (alternating)
15 Pull ups