We’re doing the “Thunderstruck” drinking game warm up, so get geared up for 33 synchronized burpees!

Workout Of the Day

Here are the movements. It will be 5 rounds for time and the rep scheme is in the link. Low reps and mods for everyone who needs them!

Handstand push-up
Pull to support on bar (get to the front support position - bar mu, gymnastics kip, pullover, whatever you’ve got)
Pistol
Muscle Up
Forward roll

Gymnastics Workout 12/1/13

It’s ok to be like Cookie Monster today!

Workout of the Day

“Blake”
Four rounds of:
100 foot Walking lunge with 45/25lb plate held overhead
30 Box jump, 24/20″
20 Wallball shots 20/14 lb.
10 Handstand push-ups or 20 pushups

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30,
of Thomasville, GA, assigned to Naval Special Warfare Group 2 Support
Activity in Norfolk, VA, was killed September 21, 2010, in a helicopter
crash during combat operations in the Zabul province of Afghanistan.

McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Get to Know your Coaches: Coach Lisa

She is hilarious and can make a room full of people laugh. Her athletic nature does not stop at Crossfit, but she’ll throw up a handstand anywhere. She’s our badass masters coach with a ton of heart, meet Coach Lisa V.

How long have you been crossfitting?

I started crossfit in 2009 when my personal trainer from Better Bodies left to open his own cf gym.

What made you decide you wanted to be a coach?

When this old dog learned a new trick! I knew if I could do it so could all the other old doggies! In 2009 when I first started doing crossfit, there weren’t as many older athletes as there are now and the dynamics have changed a lot. I really believe that crossfit will keep people out of nursing homes!

You’re the MBS Master’s Coach. Describe your programing and focus for this group.

The intensity is the same as any other wod with more focus more on mobility. We’ll spend at least 20 min each hour going over shoulder mobility, hip mobility, etc. It’s fun to work out with our peers and bond over what fiber works best!

What I’d really like to see happen is a bunch of us masters athletes signing up for a competition out of state and taking a road trip together!

What do you think might be some misconceptions about the Master’s group?

I think the biggest misconception is that we do chair aerobics while sipping on our Metamucil shakes. Haha. Really though, I think it’s that the wod’s may not be as challenging or intense when they are, in fact, quite the opposite.

What’s your favorite non crossfit sports activity?

I grew up playing racquetball. I love the sport but it’s hard to find people to play since it’s not as popular as it was in 1984. I did beat Luke M. 15-0, 15-2 a few years ago.

If you could live anywhere other than Colorado, where would it be?

NYC for a year. I love the city and tend to visit yearly but CO is def. my dream place to live.

As an athlete yourself, you run a LOT of long distance runs… often times traveling to do them out of state. Tell us how long you’ve been doing that and a little bit about your traveling races.

I remember my mom watching marathons when I was a little kid. She inspired me to run and her and I have done the Bolder Boulder together over the past 10ish years. In 2010 I connected with some strangers on Twitter where they would all virtually train for the same race and then have “tweet ups” and meet in person at a designated city. Since then, I’ve met a lot of really cool people in person and continue to meet up with them in different cities. My best memories are the half marathons where I’ve given up chasing a PR to run side by side with my mom who is 67 years young.

Any coaching pet peeves?

I can’t think of any. All the old geezers that come to masters class are pretty awesome.

If you could only do one WOD every time you worked out for the rest of your life, what would it be?

It would probably be any of K Stars mobility wods!

Thanksgiving Schedule

Thursday - 8am and 9am WOD
Friday - 8am and 9am WOD, Oly class at 11am
Saturday - 9am and 10am WOD only

WORKOUT OF THE DAY

How many meters on the rower can our gym do today?

Each class will be given a warm up on the rower, some stretching, and timed sections on the rower. The minimum you have to do today is one 500 meter row and one 1000 meter row. There is NO maximum. Each row will be timed and added for a total “meters rowed” and “time taken” for a final gym score.

OLYMPIC

Find a max front squat

WORKOUT OF THE DAY

How much weight can our gym move today?

Ton’s O’ Fun
5 Rounds on the 1:30 interval
5 Deadlift
5 Pushpress
5 Weighted pullups
Rest 90 seconds between rounds.

Score is total amount lifted. For example, 5 rounds of deadlift at 400 lbs. = 2000 lbs + 5 rounds of 200 lb. pushpress = 1000 lbs. + 5 rounds of BW (200) and 50 lb. pullups = 1250 lb. Total score is 2000+1000+1250 = 4,250 lbs. Each individual score will be added to a gym score.

Hey everyone,

Thank you for a very exciting day 1! Individuals faced a brutal sled drag and sandbag clean workout in addition to a fast-paced gymnastics workout. Teams had to communicate effectively to work efficiently on the sandbag worm. Both individuals and teams were pretty surprised facing the log, which requires either a ton of brute strength to press, or some big cajones to get under in a jerk.

We aren’t done yet.

Day two is going to begin with the individuals meeting at 7:45 for a run route brief. The men will start at 8:00 am, and the women will be following at 8:05. All judges and volunteers assigned to the run will need to meet at 7:30 in the Parking lot.

Athletes, you cannot be late to the start of the run. There is a 35-minute cap on the run. Men will begin the deadlift ladder in reverse order of their run placement, beginning at 8:45 am. Men and women will be hitting the deadlift ladder at the SAME TIME - this is going to be incredible to watch! The individuals will take roughly one hour from the first guy to the last guy.

While the individuals are out on their morning run, the teams will be beginning the “There and Back” workout at 8:30 am. Judges assigned to the Stadium/Oven in the morning will need to meet at 7:30 am in the Stadium. There will be an athlete briefing at 8:00 am in the stadium for the teams.

Teams have a changed rep scheme for the “There and Back” workout. Instead of 40 reps across on each station, the ends (Open) HR pushups/Thrusters, and (Pro) HSPU/Pistols will be 30 reps.

For example:

For time:
30 Partner HSPU or HR pushups
40 Goblet squats (Pro 72/53, Open 53/35)
40 pullups (each pair does 40)
40 Box jumps (Pro 24” Open 20”)
30 Alternating pistols, total or KB Thrusters*

12-minute cap

* Note - Due to an equipment delivery not coming through, we’ve had to make some last-minute adjustments. Single-arm KB thrusters will be used in place of DB thrusters. The weight is 53/35 lb.

Teams will need to check into the deadlift ladder 15 minutes prior to the start of their heat. All 4 athletes will line up together for the start of this event. Please do not be late. Here are the heats:

VERY IMPORTANT - Teams need to check in for the deadlift ladder 15 minutes before the start of their heat and as a complete team.

Teams will finish the deadlift ladder by 12:15 pm. The announcement of the final will be at 12:30 pm in the stadium. Only the top 12 individuals and teams will advance to the final. The final will begin at 1:00 pm.

We encourage everyone to stick around for the awards ceremony, which will take place at 4:30 pm. Our Title sponsor, NutriForce Sports will be awarding the $10,000 cash purse along with prizes for our Open winners from Reebok, Crossover Symmetry and more.

A big thanks to our sponsors for helping us put this event on. If you haven’t visited the Nutriforce Sports booth, please do. There are some awesome deals on protein, BCAA’s, and other nutritional supplements.

2013 Turkey Challenge
Our big day has come. Classes will go until noon today, so all evening classes are cancelled. If you are wanting to get a workout, we will be moving equipment around the gym from 3-6pm or so. You are welcome to come hit the rower, stretch, or maintain your routine by hitting some pullups and pushups…please feel free.

Athlete early check-in will take place in the gym from 5-8pm this evening. We encourage athletes to take advantage of this 3-hour window to get registration out of the way. There will only be 1-hour of late check in from 7-8am on Saturday morning. Any athletes not checked in at that time will not be able to compete. All team members DO NOT have to be present, however you must turn in all 4 waivers together. If team members do not come to registration please make sure to mark the remaining team members on your own.

Judges and volunteers helping us out Saturday morning will need to check in as well either Friday night or Saturday morning between 7-8am. Afternoon volunteers that have not already checked in will be able to do so at the “heat check in” tent located in the Redstone parking lot. **If you are a hardcore volunteer, we could use set up help from 6-8am on both days.

Judges, there will be a judges meeting Saturday morning beginning at 7:30am.

Weather, weather, weather!!! Please be prepared for a brisk weekend. We will have few heaters around the gym and in the parking lot, but we highly encourage that you dress in layers, wear hats and gloves, bring blankets, and bring tents with sides.

Let’s all save the earth! This year we are going to be supplying only a limited amount of plastic water bottles to the athletes and volunteers. We highly encourage you to have a water bottle, and/or bring your own water. We will have water jugs onsite for reloading.

Athletes - Here is your updated heat schedule

Volunteers - Here is an updated help schedule

Thank you to all our volunteers and judges helping put this on…let’s all have a great time this weekend!!

WORKOUT OF THE DAY

LIFT
Deadlift, WP 5’s - add 10#’s to your training max (not 1RM) from last cycle
warm up sets - 40×5, 50×5, 60×3
work sets - 65×5, 75×5, 85xAMRAP

CONDITIONING
6 Rounds for time:
9 Sandbag cleans 75/55 lb. (big/small)
1:00 min max effort row for for distance
12 Pullups

Post time and least distance rowed.

Turkey Challenge is only 2 days away!

Please bear with us as we move equipment, clean and organize and accept deliveries and get ready for this 4th annual event.

Friday 5 and 6pm classes and weekend classes are cancelled.

Please come support our athletes competing. We’ve got a lot of fun and surprises in store for this year’s event. While you’re there be sure to check out these great companies who sponsor this event and learn more about their products:

Denver Sports Recovery
Mile High Organics
Silk
Crossover Symmetry
Nutriforce Sports
Rock Tape
Rep Fitness
Steel Strong Apparel
Teton Water’s Ranch
Cappello’s
Jump-N-Rope

Important info for you to know regarding the TC including an event map: click here.

Workout of the Day

Press, WP 5’s. - add 5#’s to your training max (not 1RM) from last cycle
warm up sets - 40×5, 50×5, 60×3
work sets - 65×5, 75×5, 85xAMRAP
Power clean and bench press, 5’s up to workout weight

CONDITIONING
AMRAP in 2:00:
4 Clapping pushups
6 Chest to bar pullups
8 Jumping squats
Rest 1 minute. Repeat for 5 rounds total. Score all rounds.

L3 - Rx
L2 - 2/4/6 reps at Rx movement
L1 - 2/4/6 reps at modified movement

Get to Know your Coaches: Coach Emilee

She’s petite but mighty, a dancing queen, and she’s got more energy than that little pink bunny. Just try and stop our little powerhouse, Coach Emilee.

How long have you been CrossFitting? Been CrossFitting for over 5 years. My cousin Janelle told me I should check it out because I would love it…and she was right!

What made you decide you wanted to be a coach? It wasn’t long into my CF experience when I started helping new athletes who joined so it kind of happened organically.

Workout of the Day

3 Attempts at max handstand hold face-in against the wall.

5 Rounds for time:
20 OHWL 45/25 lb.
15 GHD Situps or 25 anchored Abmat situps
30 Double unders

L3 - Rx
L2 - 4 Rounds at Rx weight/movement
L1 - 3-4 rounds at mod weight/movement

OLYMPIC
Snatch, 10-5-3-1 (TNG reps)

Increase weight as you are able.

We are so happy about the turnout we had on Saturday morning for Gabby Loya’s workout. The MBS community paired with the Star’s softball team and their friends and family - altogether we raised over $3,000, which I’m sure is just a drop in the bucket in the expenses incurred during cancer treatment, but every little bit helps and I know the Loya family is extremely grateful for the support…So, thank you for coming out and celebrating with us. Gabby and the Stars softball team will be training with us again this winter, so we hope to be posting many more stories of success with these girls.

Turkey Challenge Schedule
Due to the competition this weekend, there will be NO classes Friday evening, Saturday, or Sunday. We hope that you guys can come and support our athletes competing! You can find Turkey Challenge updates at www.turkeychallenge.com.

WORKOUT OF THE DAY

LIFT
Back squat, WP 5’s - add 10#’s to your training max (not 1RM) from last cycle
warm up sets - 40×5, 50×5, 60×3
work sets - 65×5, 75×5, 85xAMRAP

CONDITIONING
AMRAP in 10 minutes:
10 Power clean 95/65 lb.
30 Lateral bar jumps, total

*You should be able to do the power cleans unbroken.

L3 - Rx
L2 - 7/20 reps at Rx weight
L1 - 7/20 reps at 75/55 lb.

“We favor the simple expression of complex thought.” - Mark Rothko

Movement is magical. The founder of CrossFit, Greg Glassman, alluded to this when stating, “The magic is in the movement.” Indeed this is true. In fact, it can be said it is themastery of movement in which the magic really lies.

Virtuosity is mastery of movement. It is defined, in gymnastic terms, as the degree of artistry, or the degree of rhythm and harmony, displayed when a movement is executed to its maximum in terms of style and elegance. In general, the more gracefully flowing and seamless a series of skills appears to be, the greater the virtuosity and the higher the score.
Thus virtuosity, based on the artistic value of a movement, is not a science. It is not attained simply when all mechanical boxes are ticked. However, this is not to say there are not scientific reasons for its pursuit.

Perhaps the most obvious starting point in these reasons is the avoidance of unnecessary injury and imbalances. That is to say, for any particular skill, injury that could be prevented through utilization of the most relevant muscles in a “flowing and seamless” order. Deviation from this flow of efficient movement can, over time, lead to compensatory musculatory imbalances. These imbalances may only be realized when the athlete “hits a wall” with progression, which can only be surpassed by refining technique.

On the other hand, virtuous movement builds balanced strength. This ensures that progress is sustainable and continual. By being virtuous with form and always chasing the very best technique, physical and neurological capabilities will increase more or less in line with the improvements in technique, thus creating scalable improvement.

This concept can be taken outside the gymnastics arena and applied to absolutely any sport or movement-based domain. In every conceivable movement-based methodology, foundational movement done with precision and fluidity is a base for sustainable progression and advancement. This continual progression itself forms a reason for the constant pursuit of virtuosity.

It is up to the athlete to keep working at their own pursuit of virtuosity, but up to the coach not only to assist in the technical pursuit but also to instill a culture of perfection with both the individual and the gym community. Virtuous movement is self-replicating. It is more of an insight to new members to see a room full of virtuous movement than any words of a coach will ever be able to explain.

Artist Mark Rothko stated, “We favor the simple expression of complex thought.”Indeed his art is a simple way of expressing the complex subject of virtuosity. Whilst I am no art historian, Rothko’s own art is beautiful in its simplicity. This beauty is perhaps intangible, but evident in abundance when witnessed in person.

This article itself is the author’s attempt at creating a somewhat virtuous explanation of the importance of virtuosity. Perhaps a parallel can be drawn through the note that this pursuit of perfection was not an easy challenge to undertake, and is certainly not fully accomplished, but is a best possible expression of mastery of concept at this particular point in time.

The magic then, lies in this current mastery of concept and movement. Strive to unravel the mystery of mastery of magical movement and the future, your future, is limitless.

-Chet Morjaria of Strength Education

Workout of the Day

SKILL
Handstands and handstand walking
Rolling Pistols
 

CONDITIONING
15 minute AMRAP:
5 handstand push ups
10 pistols
15 pull ups
20 tuck ups