May’s Happenings

You couldn’t ask for a better way to kick off the summer…we have plenty of things going on around here the next 30 days. We are doing our best to stay on top of the events to give you plenty of time to plan…we hope you can take part!

Saturday, May 10th - Park WOD at east park. We originally had this planned for the 3rd, but have a lot of our athletes competing in the Spartan Race and other competitions. Workouts at 8, 9, and 10am will be just 5 minutes away at East Park in the Interlocken business area. We will meet at the gym and carpool down, or you can meet us there.

Sunday, May 11th - Red Rocks workout at 9am. I’m sure you’ve been here before. But, have you done a WOD here yet? Meet us at the top of the stairs at 9am. Friends, family, and dogs welcome too!

Thursday, May 15th - Bring a Friend WOD at 6:30pm. Show a co-worker or pal how to do a thruster! Please RSVP for the free workout by emailing Brittany@mbscrossfit.com.

Friday, May 17th - Arvada H.S. Football Team Competition Fundraiser at MBS. We had several teams participate in the competition last year and it was a blast. It is a partner competition that will run from 8-12pm and consists of two events: a max clean (sum of partners cleans), and a chipper workout. All levels welcome. Funds will go toward the Arvada HS football off-season training program at MBS! Sign up HERE.

Monday, May 26th - Memorial Day Murph. Details are still being put together. Stay tuned, mark the date!

Friday, May 30th-June 1st - Southwest Regionals in Salt Lake City. You can either watch the live feed, or come out to Salt Lake and watch Pat and Andrea fight for a spot to the World Games in July.

Workout of the Day
Rope climbing technique and practice for 15 mintues.

then

For time:
Run 400
4 Rope climbs
Run 400
3 Rope climbs
Run 400
2 Rope climbs
Run 400
1 Rope climb

Extra credit:
5 Rounds
10-15 GHD situps
10-15 GHD hip extensions

Post your scores to the whiteboard.

Farewell to friends

This week we are going to be saying goodbye to a couple of well-known MBS athletes. Jon is an “OG'” MBS’er and has been with us since 2009. He will be moving up to Boulder, so hopefully we’ll see him dropping in occasionally or hanging with us at the Turkey Challenge. Matt will be heading to St. Louis and the lunch-time folks are going to miss having this heavy hitter. Travel safe guys…you’re always welcome back for a WOD!

Workout of the Day
Clean & Jerk
Find your 3 rep max.
“Touch and go” 3-3-3-3-3

Touch and go means that you lower the bar to the ground and “touch” the ground before each rep. You may drop the final rep. Start lighter and work your way up. Think of increasing the load each of the 5 sets.

For time:
50 Clean and jerk

L3 - 135/95 lb.
L2 - 115/75 lb.
L1 - 95/65 lb.

There is an 8-minute cap on this workout.

Post your scores to the whiteboard.

Keeping families fit and healthy since 2008

We love families at MBS! So bring your kids, your sisters, brothers, grandparents to give CrossFit a try. Free classes Saturdays at 10am.

Workout of the Day
Single-leg squat practice for 15 minutes

then,

For time:
1000 meter row
75 Air squats
25 V-ups
50 Air squats
50 Toes to bar
25 Air squats
75 Abmat situps
1000 meter row

L3 - Rx (you may sub alternating pistols, 20/40/60 reps)
L2 - Do 20/40/60 rep scheme w/750 row
L1 - Do 15/30/45 rep scheme w/ 500 row

Extra credit:
Iron scap x 12 reps each

Post your scores to the whiteboard.

So, you know that pullup/dip complex we hit as “extra credit” after the workout…well, watch this video and see what this will progress to in Summer of 2015!

Actually, this is a great video showing how progress is made slowly over time. You can see the progress he made on his movements over the course of 18 months…while they are pretty solid, they aren’t out of this world. As an experienced athlete, I’d guess that the progress resulted from hitting his routine consistently 2-3 times a week or more over the course of 18 months. He had a goal, measured his progress, and stuck to it…it’s awesome to see what people do when they have goals and stick to them. Everyone expects to get in the gym and see results within weeks. While you may be able to see 10-20 lbs. of fat loss through adherence to a clean paleo diet and CrossFit, you aren’t going to be getting double bodyweight deadlift by hitting the gym for 4 weeks after having a sedentary lifestyle for months or years.

What’s the lesson here? Determine what your fitness goals are, write them down, talk with a coach about them, and start marching forward. Don’t wait until tomorrow, do it now. And, it’s not too late either. Jack Lalanne didn’t start breaking records until his late forties. There’s no excuse to not have a goal to be working toward!

Workout of the Day
AMRAP 15:
15 Box jumps 24/20″
12 Wall balls 20/14 lb.
9 Deadlifts 155/105 lb.

Extra credit:
Pullup/dip complex (weighted)

Post your scores to the whiteboard.com

Skill: Tripods and Freestanding HSPU

For 10 minutes practice:
Tripod tuck up to headstand
Tripod straddle up to headstand
Tripod pike up to headstand
Freestanding HSPU

Workout of the Day
3 rounds for time:
10 HSPU
10 burpee
10 kipping pull up
10 candlestick to pistol (alternating)

L3 - RX
L2 - abmats, bands, candlestick no pistol

Post your scores to the whiteboard.

Workout of the Day
10-9-8-7-6-5-4-3-2-1 reps for time:
Sandbag back squats 70/55 lb.
Russian KB swings 72/53 lb.
L-Pullups

Each minute on the minute, do 3 burpees.

Post your scores to the whiteboard.

Workout of the Day
“Nukes”
8 minutes to complete:
1-mile run
Max reps deadlift
Then, 10 minutes to complete:
1-mile run
Max reps power clean
Then, 12 minutes to complete:
1-mile run
Max reps overhead squat

Do not rest between rounds. Post run times and reps completed for each exercise.

L3 - 315/205, 225/155, 135/95 lb.
L2 - 275/185, 185/135, 115/75 lb.
L1 - Use a 60% weight

Extra credit:
Spend 15 minutes on mobility, ankles up.

Post your scores to the whiteboard.

U.S. Marine Corps Capt. Matthew “Nukes” Manoukian, 29, of Los Altos Hills, Calif., assigned to the 1st Marine Special Operations Battalion, based in Camp Pendleton, Calif., died Aug. 10, 2012, in Sangin District, Afghanistan, after being shot by an Afghan policeman. He is survived by his parents, Socrates Peter and Patricia Manoukian, and his brothers, Mike and Marty Manoukian.

The Power of 3 competition this weekend was awesome. The picture above was taken after the event (a few folks had left), and we had a HUGE crew up there..7 teams total. That was probably the most fun event I’ve ever participated in…the Radcomps crew did an excellent job and it was just a great way to spend a Saturday. They will be hosting their next event June 28th at Estes Park. You can sign up here. And their 2nd Red Rock Throw-down will be October 18th! How rad is that?

Speaking of competition, how do you find local events to participate in?? The best way to stay connected is the “Colorado CrossFit Affiliate Events” group on Facebook. Search for that group and ask to join. All Colorado gym-owners post their events there first. Next, look for flyers on our bulletin board in the front of the gym…we are always posting event flyers there. If you still can’t find an event that interests you, ask one of us and we can help you find an event.

There are a lot of ways to use your “fitness” other than competing in CrossFit events. You can do 5-10k runs, bike races, mud runs, adventure races, weightlifting/powerlifting meets, highland games, strongman events…you think it up, they probably have an event for it. If your fitness is important to you, it’s important to put yourself into the ring and test it…I know “competing” may seem a little far-fetched if you never participated in sports and are no longer in your best shape…that’s ok. Everyone starts somewhere. It’s not as much about winning as it is about being your best and continued self-improvement.

Workout of the Day
On a 15-min clock
30 Muscle-ups for Time*

If you don’t have muscle ups, do 10 rounds of 3 pullups and 3 dips with perfect form.

Then, rest and do each one of these tests (yes, after the workout)
Max L-Sit Hold
then
Max Rep Strict Pull-ups
then
Max Rep Ring Dips

Post your scores to the whiteboard.

Workout of the Day
Plyo-metric circuit
In a team of 3-4, each partner complete 4 reps of each before moving to the next for a total of 3 rounds.
1. Standing vertical jump (two hands reach above head)
2. Standing tuck jump (tuck feet in mid-air)
3. Jumping lunge (4 reps each side)
4. Broad jump (must reset for each jump)

The goal is to be as explosive as possible while maintaining good balance.

then,
5 Rounds for time:
20 Weighted overhead walking lunges 45/25 lb. (total)
Run 200 meters
15 Knee to elbows

L3 - rx
L2 - 35/15 lb. and 10 KTE
L1 - walking lunges (no weight), abmat situps

Extra credit:
100 Sledgehammer swings
50 Pushups

Post your scores to the whiteboard.

Workout of the Day
Straight-legged Deadlift, 10-10-10-10*

*This is a movement that we do in warm ups with empty bars, but rarely are they done with weight. So, if you are unfamiliar, please take your time and follow these steps: Lower weight to feet by flexing at the hip and keeping knees straight as long as possible. Keep shoulders back and stomach held tight. Lightly touch the bar at the ground and return to top position in a quick manner.

“Masters Qualifier Event 3″
3 Rounds for time:
50 Calorie row
15 Handstand pushups
50 Double unders

L3 - as rx
L2 - 40 calorie row, up to 2 abmats
L1 - 30 calorie row, handstand kickups, 3x singles

Post your scores to the whiteboard.

This video above is about fascia, or “fuzz”, which surrounds muscle tissues in the body. Your fascia is what is responsible for holding muscle groups in place, separating muscles so they can work independently of each other, and providing lubrication between the muscle groups. Inactivity and injury create the fuzz to bind together, which binds muscle groups together and ultimately decreases your flexibility and range of motion. Regular stretching and movement helps to keep your body in good working order.

SCHEDULE UPDATES
The 4:30 pm Monday and Wednesday WOD class is cancelled until future notice. Thanks.

Endurance Class at 5:30pm tonight.

Workout of the Day
Master’s Qualifier Event #4
For time:
100 Pullups
100 Wall balls

Rx - 20 lb. to 10’/14 lb. to 9′
L2 - 75 pullups at Rx weight
L1 - 50 pullups at mod weight

Extra credit:
3 Rounds:
100 yard double KB front carry (at chest, not on shoulders)
100 yard right-arm suitcase carry
100 yard left-arm suitcase carry

Use 53/35 lb. or as heavy as possible.

Post your scores to the whiteboard.

GYM IS CLOSED TODAY FOR EASTER. SPEND TIME WITH FAMILY AND ENJOY A DAY OF REST!

Power of 3 Competition at CU Fieldhouse

Come watch our teams compete today in Boulder at the CU Fieldhouse in the Power of 3 competition. Workouts start at 9:00 am and go until roughly 4:00 pm. You can see the heat sheet here. The weather should be nice so come hang out and cheer!

Normal workout schedule today at MBS - 8:00, 9:00, and 10:00 am workouts. If you are in the skills program, Forrest will be in Boulder competing and you are welcome to join our team workout at 10am.

Workout of the Day
In a team of 3, AMRAP 18:
P1 - Hang from pullup bar
P2 - KB swings 53/35 lb.
P3 - Row for calories

Run/hang buy-in: At “Go” and every 3:00, the team will send each member of their team, one at a time, on a 150 meter run (bus stop sign), while one other member hangs from the pullup bar (third partner rests). If, at any point while one member is on the run, the member comes off the pullup bar, each member will do 3 burpees before resuming. Each person runs once.

Score is total KB swing + calories rowed in 18 minutes.

Post your scores to the whiteboard.

Workout of the Day
“Amanda”
9-7-5 reps for time of:
Muscle-ups
Snatches

Rx - 135/95 lb.
L2 - 115/75 lb., bar muscle ups ok
L1 - 95/65 lb., ring transitions x 2
Extra credit:
On the minute for 10 minutes:
15 Russian swings, heavy

Post your scores to the whiteboard.