5th Annual Turkey Challenge Begins Tomorrow!

We couldn’t be more excited to be hosting the 5th annual Turkey Challenge this weekend. This event is one of the biggest and most competitive in the state and is possible only with the help of our volunteers! Yes, our staff is amazing but we can only do so much. It’s you guys who make this event the success that it is. Check out the TC website for all the details including logistical info and workouts. Bring the family and come on down to cheer on all the athletes!

All evening classes are cancelled today, Saturday and Sunday. You are welcome to come in and help us prep for the Turkey Challenge!

Athlete Registration tonight from 4:30-7:00 PM. We highly encourage anyone wanting to park a vehicle in the Redstone parking for $10/day to purchase a parking pass here Friday night. Saturday morning we will have Athlete Late Registration from 6:30-8:00 AM. If you are not registered by 8am, we cannot guarantee that you will participate. Again, getting here Friday evening or early Saturday will help us a lot in getting the show started on time.

Volunteers and Judges, we have a designated parking area to the east of our facility. It is for you and ONLY you. We are hoping to see all of you either Friday evening or before 7:30am on Saturday. We have two judging teams, one will be assigned inside for the first part of Saturday, and one outside. Then, after lunch they will switch. We would like ALL judges to show up Saturday at 7:30am so we can go over the Saturday flow.

Workout of the Day
Team Workout #2
AMRAP 14 minutes:
Station 1 - Row for calories
Station 2 - KB swings
Station 3 - Alt. Pistols (count every other leg)
Station 4 - 15 meter sandbag shuttle, 90/75 lb. bag

Extra Credit: 10 minutes of mobility.
Post your scores to the whiteboard.

#Turkeychallenge2014

Nearly all the workouts for the Turkey Challenge have been posted. The only thing that remains is the Floater workout for Individuals and Teams, which will be posted later tonight on the Turkey Challenge Facebook Page. We are getting real excited for this weekend..if you are an athlete, judge, or volunteer, you can stay up to date with information about the event on the Turkey Challenge website or Facebook page. For all you social media posters, our hashtag is #Turkeychallenge2014.

If you are a volunteer or judge and have NOT received an email from Heather, please email patrick@mbscrossfit.com to get the weekend details.

Athletes, please check your inboxes tonight for an email update about parking, athlete areas, registration, timeline, etc.

If you are coming out to watch the action, we will be posting the timeline, parking areas, and other spectator info on the Turkey Challenge website today and through the weekend.

Thanks!!

Workout of the Day
TC Individual Workout #3
AMRAP 8 minutes:
4 Handstand pushups or 8 hand-release pushups
8 KB swings, 72/53 lb.
12 Stick jumps, 24/20″

L3 - Strict HSPU
L2 - Kipping HSPU, 53/35 lb.
L1 - Pushups, 44/26 lb., 20/16″
then
EXTRA CREDIT
10 minutes of mobility.

Post your scores to the whiteboard.

Weekend schedule

Friday: There will be no evening classes. You are welcome to come in and help us prep for the Turkey Challenge!

Saturday - Sunday: Closed for the Turkey Challenge. Come watch our athletes compete!

Workout of the Day
Lower body warm up/skill
EMOM, alternating for 10:
5 Deadlifts @ 60-70% 1RM (work on great set up and touch and go)
5 High Box jumps (build height each set)
then
For time:
50 Pullups
10 Front squats

L3 - 225/155
L2 - 175/115
L1 - 135/95
then
EXTRA CREDIT
4×10 Strict toes to bar

Post your scores to the whiteboard.

Weekend Schedule Changes:

Friday: No evening classes. 4, 5:15 and 6:30 classes cancelled. All are welcome to come help set up for the Turkey Challenge.
Saturday & Sunday: Closed for Turkey Challenge. Come watch our athletes compete.

If you’re coming to watch the Turkey Challenge you’re in for a treat! Not only is this one of the biggest and highest energy CrossFit events in the state, you’ll also have a chance to participate in a one of a kind obstacle course! Details to follow.

In other news…we’re getting a jump on fundraising! Check your pockets, got any loose change? How about around the house, under the couch cushions, in your car? This year’s Turkey Challenge charity partner is Two Angels Foundation Inc. The mission of the Two Angels Foundation is increasing the recreational activities for children living in Colorado with physical disabilities, inspiring them to lead the most inclusive and active lives possible. This amazing organization is helping to CHANGE the lives of many children with special needs.

Every little bit helps CHANGE these kids’ lives so let’s bring in ALL THE LOOSE CHANGE YOU CAN FIND! And put it in the jar on the check in table. Thank you!

Workout of the Day

For time:
Row 250
15 Burpees over rower
150 meter shuttle
Row 500
50 alternating pistols or 30 air squat jumps over rower
150 meter shuttle
Row 250
15 Burpees over rower
150 meter shuttle

EXTRA CREDIT
Front squat, 6×2 reps at 80% or above

Post your scores to the whiteboard.

Wandering CrossFitters

We had some guests last week that are touring the nation, one CrossFit box at a time. Zach and Alexa started their journey in Ohio and have woven across the northeast, through the mid-west, and are currently west of us heading toward California. After dropping in our box a couple times last week, they did a real nice write up on their blog. Check out their story and blog…maybe you can plan your next vacation a little longer a do a similar thing?!

Workout of the Day
CrossFit Games Open Workout 12.2 on Individual TC WOD #1
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
30 Snatch (75lb / 45lb)
30 Snatch (135lb / 75lb)
30 Snatch (165lb / 100lb)
Snatch (210lb / 120lb), as many reps as possible

L3 - Rx
L2 - 75/45, 95/65, 125/85, 145/105
L1 - 75/45, 95/65, 115/75, 135/85

EXTRA CREDIT
4×20 Russian twists with 20/14 lb. medicine ball
Post your scores to the whiteboard.

Gymnastics strength WOD today. We are going to touch a bumper plate. I know we usually don’t touch the weights. It’s ok, it’s all in the name of gymnastics

Gymnastics Workout of the Day
30 Minute EMOM:
Minute 1: 5 Strict Pull Up
Minute 2: 8 GHD Sit Up (weighted if possible)
Minute 3: 6 Ring Archer
Minute 4: 6 T2B Taps
Minute 5: 8 OH Hip Hinges 45/25

Post your scores to the whiteboard.

Workout of the Day
“Barbara”
5 rounds, time each round:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*Rest precisely three minutes between each round.

L3 - Rx
L2 - 15, 20, 30, 40 reps
L1 - 10, 15, 20, 25 reps

Post your scores to the whiteboard.

Paleo Pumpkin Pie Recipe

The grocery stores in Florida have amaaaaazing ethic food sections. And during my recent trip there, I found this:

Now, to make a confession.. The can of coconut milk tells you to shake it up before opening, but I never do because I love the thick creamy part at the top of the can of coconut milk. I eat that s**t with a spoon! I know, it’s loaded with fat but it’s good fat, right? So finding this product made me giddy with excitement. Then, I found this recipe on PaleOMG. Made it. Ate almost all of it myself. Doing it again for Thanksgiving. It’s a little time consuming so I’ll make it the night before.

Ingredients
For the crust
1 cup almond butter
1 cup unsweetened shredded coconut
⅔ cup walnuts
1 heaping tablespoon Coconut Cream Concentrate or homemade coconut butter
1 heaping tablespoon raw honey
pinch of salt
For the filling
1.5 cups roasted, unsalted cashews
½ cup coconut oil
½ cup raw honey
2-3 tablespoon lemon juice
5-6 tablespoons canned coconut milk
1 teaspoon vanilla extract
For the topping
½ cup pumpkin puree
2 tablespoons coconut milk
1 tablespoon raw honey
1 teaspoon vanilla extract
1 teaspoon cinnamon
¼ teaspoon nutmeg
⅛ teaspoon ground ginger
⅛ teaspoon ground cloves
pinch of salt
Instructions
Let’s first make the crust!! Add walnuts to your food processor and blend until you get a meal, almost a walnut butter. Then add the rest of your crust ingredients and blend until well combined.
Add crust mixture to an 8×8 glass baking dish lined with saran wrap, press down until evenly distributed and smooth on the top.
Wipe out the inside of your food processor, no need to scrub, then add your cashews and blend until you begin to get a clumpy mess.
Then add your coconut oil, lemon juice, vanilla extract and honey and puree until well combined.
And lastly, add your coconut milk, 1 tablespoon at a time to break down the cashews completely. I used about 5 or 6 tablespoons for mine until the cashews became this soupy paste.
Pour your filling onto the crust and use a knife or spoon to spread mixture throughout the entire pan, covering the crust, then place in the freezer for about 1-2 hours or until completely hard.
When you cheesecake is almost hardened, add all topping ingredients to a food processor and mix until smooth and silky.
Smooth out on top of your cheesecake.
Place it freezer for about 30 minutes until everything has set.
Cut cheesecake into cheesecake slices like I did OR bars, any size you want. The saran wrap will help you pull them out without destroying their gorgeous looks. Just pull on the side of the saran wrap and it will pop right out.
Eat. Eat and remember how wonderful it is to be paleo.
PALEO IS AWESOME!

Workout of the Day
20 minutes: Bench press, 9×3 (3 sets narrow, 3 sets regular, then 3 sets wide) @ 60-70% of 1RM
Do 1 Muscle up every ___ as long as possible:
L3 - :15
L2 - :30*
L1 - :45*
*May be jumping, banded, or modified

EXTRA CREDIT:
Partner situp medball throws, 3×20

Post your scores to the whiteboard

We ran the Three Wise Men tribute workout at our gym on Tuesday. Thanks to everyone that came in and hit that workout. Special thanks to Kyle for bringing some vets into our evening class. If you didn’t get a chance to check out the Three Wise Men website to see the project they are working on - raising awareness and delivering funds to organizations that help veterans transition back into civilian life, please check them out. http://www.threewisementribute.org/

Workout of the Day
Each minute on the minute for 5 rounds:
Minute 1 - 20/15 calorie row
Minute 2 - 7 Bodyweight back squats
Minute 3 - 10 Burpees
Minute 4 - 14 Kb snatches, 35/25 lb.

Modify # of reps and weight so that you are finishing with enough time to transition stations on time.

EXTRA CREDIT:
Reverse hyper, 3×30 reps

Post your scores to the whiteboard.

New Schedule this week

If you haven’t seen our new schedule, please take a look at our new classes and class times above in the Programs and Schedule links.

Workout of the Day
In Teams of 3, AMRAP 12:
P1 - 200 single unders (rotation)
P2 -Push press (95/65 lb.), (reps)
P3 - Jumping lunges (reps, counting every right step)
Rest 3 minutes
Then, starting at 15:00 and until 25:00:
Each partner gets one attempt at each for max reps to be added to final score:
- Unbroken touch and go clean and jerk
- Running in place jumprope singles in one minute

Score is AMRAP + ea partner’s unbroken CJ + ea partner’s running in place singles in a minute.

EXTRA CREDIT:
3 Rounds
P1 - OH Waiters walk 95/65 100 yards
P2 - Plank hold

Post your scores to the whiteboard.

MBS 8 Week Lifestyle Challenge Success!

This past weekend marked the final day of the MBS 8 week lifestyle challenge. This was by far our most successful and most participated in nutrition challenge. And that says a lot about you guys. You’re not just in it for the killer abs, you genuinely care about your overall health and wellbeing. Participants not only lost inches and pounds, gained muscle, and PR’d, they made long term changes to their way of thinking about hydration, food choices, sleep and even their overall happiness. The post challenge potluck… complete with keg stands for time… yes, that happened, was the best part of the challenge! The winners will be announced just as soon as we can finish tallying all the scores.

3 Wise Men tribute WOD

Today MBS will join CrossFit affiliates across the world to help raise awareness for veterans returning from combat. You can donate to the 3WM project here. Register under MBS CrossFit and you have the option of getting a shirt to help support awareness.

This Veterans Day and always, MBS sends special thanks to all of the brave men and women who have selflessly served our country.

Workout of the Day
“Jeremy”
Complete as many rounds and reps as possible in 4 minutes of:
5 Hang Squat Snatch (RX = 135/95 lbs, Level 2 = 95/65 lbs, Level 1 = 75/55 lbs)
10 Burpees Over the Barbell

Rest 2 minutes then
“Ben”
Complete as many rounds and reps as possible in 4 minutes of:
10 Power Cleans (RX = 135/95 lbs, Level 2 = 95/65 lbs, Level 1 = 75/55 lbs)
20 Pull-Ups
Rest 2 minutes then
“Beau”
Complete as many rounds and reps as possible in 4 minutes of:
15 Box Jump-Overs (RX = 24”/20”; Level 2&1 – 24”/20” Step-Overs Allowed)
30 Wall Ball Shots (RX = 20/14 lbs; Level 2&1 – 14/8 lbs)

Post your scores to the whiteboard.

New Schedule This Week!!!

I really hope you have been keeping up on our group Facebook page and/or catching our emails, because this week starts a new list of classes and class times available to you guys. The Schedule has been updated above, as well as the Programs link, so you can use that for reference until you find out a new routine that works for you.

Here’s a few of the new classes starting this week:

- CF1 Class - Our Crossfit 1 classes are designed for people that haven’t done, or have only done a limited amount of CrossFit, or who have fallen off the wagon and want to get back into it. The focus is on the foundational movements of CrossFit and a gradual introduction of intensity. Offered Mondays, Wednesdays, and Fridays at 6:45am, 12:15pm, 4:00pm, and Monday and Wednesday at 6:30pm, and Friday at 5:15pm.

- Cardio-Flex - This is going to be a high-energy, cardio based class taught by Andrea Ager. If you’re looking for running, rowing, and functional exercises at short and long intervals, this class is for you. Each class will be new and exciting, and you’ll never do the same workout twice. Monday and Wednesdays at 5:15pm and Tuesdays and Thursdays at 12:15pm. Offered for all MBS memberships. Non-members can purchase a 10-punch pass for $100!!

- Competitors Class - This is an advanced class created and programmed by MBS owner and 6x CrossFit Games athlete, Pat Burke, for the athlete that’s been doing CrossFit for at least 1 year, and wants to start or is currently participating in CrossFit competitions. Offered Tuesday evenings from 6:30-8:00pm.

- Kids CrossFit - We want to show our kids that fitness is FUN, and since they already look up to their parents and want to be like them, now they can take their very own CrossFit Kids class. It’s primarily for ages 5-10, and teaches the necessary movements for strength training while keeping weight light, manageable, and age-appropriate. Offered Thursday evenings at 5:15pm free of charge for all paying members until December 31st.

We have given coaches and athletes a 15-minute break between classes. Think of this as us giving you some freedom after class to either 1) take your time cleaning up your weights, 2) work on a skill or goat that you are wanting to get better, or 3) hang out with your peeps before the next class.

The affected classes are the 12pm, 5pm, and 6pm classes, as well as the Saturday classes. Please review the Schedule for new CrossFit WOD times.

Workout of the Day
4 Rounds, each for time:
Row 500, then 21 Hang power cleans
Rest as needed
Row 500, then 21 Front squats
Rest as needed
Row 500, then 21 Push press
Rest as needed
Row 500, then 21 Thrusters

L3 - 115/75 lb.
L2 - 95/65
L1 - 75/55

You will have 4 separate scores on this workout.

EXTRA CREDIT:
75 Weighted Abmat situps

Post your scores to the whiteboard.

Leotard races at 9am for the warm up! See you there. Today’s toes to bar are going to be with straight legs. I’d rather see that (good form) than your toes actually hitting the bar.

Skill: Rope climbs/Straight Leg Toes to Bar

Gymnastics Workout of the Day
AMRAP 1: 6:13
1 Legless Rope Climb
10 Jumping Squats

AMRAP 2: 3:34
1 Handstand Walk 20 Feet
10 Straight Leg Toes to Bar

8WTC Final Today!!!

Well, here we go. Today we are taking our FINAL body measurements, pictures, and post-challenge workout…

Today’s schedule: (Take note of the 5th heat time. Also, we are adding 1 team per heat time, so if you haven’t signed up on the whiteboard, you can come in early and get your name into a slot)
8:00 – Heat 1
8:30 – Heat 2
9:15 – Heat 3
10:00 – Heat 4
10:30 – Heat 5

**If you are NOT a part of the challenge, you are welcome to come in for the Fight Gone Bad workout. We will have spaces for you to hop in. But, like everyone else, the warm up piece will be on your own for today. Thanks!

**We are suggesting that teams show up 45-60 minutes before their scheduled heat to get body measurements, pictures, and warm up done prior to the beginning of the workout. If you are late and not ready for your heat, your spot will be replaced with a team that is ready.

**We will NOT have a normal group warm up. We will need teams to warm themselves up and be prepared to start the deadlift.

**We are going to do the best we can to stay on time and work with those that are modifying movements and/or weights. If you know you or someone on your team is modifying this workout, please allow some time to come in early and have some extra time for instruction on modifications.

Finally, please stick around for our Finale Celebration. We are doing a potluck style lunch, so bring a dish to share. MBS is getting adult beer, chips, cupcakes, and cookies.

Workout of the Day
Deadlift
Find your 3 rep max.
then
“Fight Gone Bad”
Three rounds of:
Wallball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push press, 75 pounds (Reps)
Row (Calories)

*In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post your scores to the whiteboard.

Wodding while you travel

From Shirley:
The holidays are nearly upon us and with them comes travel. You don’t have to leave your workouts behind. With just a little self motivation and preparation you can at least keep yourself ‘current’ so that you won’t be so far gone once you get back into the gym. Of course there’s always the option of finding a CrossFit gym to drop into. Make some new friends and show off your MBS skills.

Most hotel workout rooms have dumbells that can be used for presses, thrusters, squats, man makers and weighted situps. And if you’re staying with relatives you can get creative! Talk about functional fitness! A 40 lb bag of dog food makes a great weight for front, back or overhead squats. Come up with an AMRAP of a log splitting wod. Get the kids involved and see how many pushups you can do while the kids run around the house twice.

What to pack? I always travel with my jump rope and bringing mobility equipment such as lacrosse balls, bands (and if you have room a foam roller) would be a bonus. Here’s a link that I like to use for travel wods along with a list of my favorite go-to’s.

The Traveling WOD website.
*Invisible Fran: 21-15-9 air squats & pushups
*5 rounds: 1 min. double unders, 1 min. air squats, 1 min. rest
*3 rounds: 25 squats, 50 double unders, 25 sit ups, 50 jumping jacks, 25 pushups
*20 minute amrap: 20 double unders, 20 squats, 20 sit ups
*100 double unders, 50 pressing anything you can find, 40 sit ups, 30 tuck jumps, 20 mountain climbers, 10 pushups.
* Walking lunges anywhere: Around the outside of the house, to the end of the street, around a running track at a park, around the parking lot of your hotel… you get the idea.

Workout of the Day
3 Rounds for Time:
20 Wall Balls (20/14)
20 Burpees
20 Push Press (65/45)
20 Kettlebell swings 53/35 lb.

L3 - Rx
L2 - 16 reps each

Extra Credit/Cool Down:
10 minutes of lower body mobility.
Post your scores to the whiteboard.