2015 CrossFit Open

 

Registration begins January 15th for the 2015 CrossFit Open. The Open will begin February 26th and run through March 30th. There’s only one question: Will you participate? The Open is a great way to see where you measure up against other athletes across the globe. You can compare yourself to other men, women and even see how you stack up against others your age. For almost any excuse you can come up with not to, we can give you a reason to do it.

  • I’m Scared. So are a lot of other people. They won’t let their fears get the best of them and they’ll participate anyway.
  • I’ve never done one before. At MBS, there will be dozens of first timers. You won’t be alone.
  • I can’t do all of the movements. Again… you’re not alone. And with a new scaled division, that won’t be a problem.
  • If I have no chance of making it to Regionals, why should I participate in the Open? Because it’s fun. It builds camaraderie, confidence and you will push yourself harder than you ever have before. You’ll probably PR at least once. Seriously.

If you’re in it for fun, GREAT! That’s the best reason to do it. If you’re in it with a more serious intent, here is a cool little thing John O. made up illustrating how often particular movements were called for. This might help you make sure your skills are up to par for what may be in store for us.

If you’re feeling a bit apprehensive about participating, talk to a fellow athlete who has done it before. No one regrets it, but I’ve heard plenty of people say they regret not having done it. Sign up. Do it. Do it.

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Workout of the Day
7 Rounds for time:
7 Deadlift, 225/155
7 L-pullups

Accumulate 5 minutes in a front plank

Post your scores to the Whiteboard.

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2/6

CF1 Class Schedule
Monday and Wednesdays - 12:15 pm, 4:00 pm, and 6:30 pm
Fridays - 12:15 pm, 4:00 pm, and 5:15 pm
Saturdays - 9:00 am

Discussion:
Threshold Training

Strength / Skill:
Back Squat - 2RM

WOD:
20min AMRAP:
5 Pull-ups
400m Run
10 Pull-ups
400m Run
15 Pull-ups
400m Run
20 Pulll-ups
400m Run
25 Pull-ups
400m Run

 

Hey Rockstars!

Today while running in our sunny Colorado weather, we will talk about lactic acid threshold training. During today’s workouts we will use many variations of pull ups that best fits your need.

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Workout of the Day
1. Clean - Work to a single at 85% of your 1RM Clean. Linear progression each week. Target a 5kg increase each week if your single is above 125kg. Target a 2.5kg increase each week if your single is below 125kg.

2. Power clean - 1 set of 5 touch and go reps. Then, max reps in 30s in your final set. Drop the weight from today’s Clean to 55% of today’s top weight. for the 1st set. Drop the weight an additional 5kg for your final set.

3. Push press - 4 sets of 3 @ 60% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target an increase of 5kg/wk if your working sets are above 100kg. Target an increase of 2.5kg/wk if your working sets are below 100kg.

4. Back squat - Work to a 5RM. Then, 1 drop set of 5 reps. Drop set at 20kg down if your 5RM is above 150kg. Drop set at 15kg down if your 5RM is below 150kg. Linear progression each week. Target a 10kg increase each week if your 5RM is above 150kg. Target a 5kg increase each week if your 5RM is below 150kg.

5. Super set for 2 sets: single arm dumbbell row x10, max dips.

Post your scores to the Whiteboard.

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Welcome to MBS!

Our brand of fitness is unlike anything you have ever experienced before. We specialize in making you look, feel, and perform at your highest level. Our team is committed to bringing out the best in you, and helping you achieve your goals. MBS has been changing lives and improving performance with people from all walks of life since 2008. Our fitness program is fun, engaging, and effective. Come be a part of something special!

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