5th Annual Turkey Classic Football Game.

Dan won the MVP trophy.

Back to normal schedule today. WOD classes at 7:45, 9:00 and 10:15. Free intro class at 9:00 and CF1 at 10:15.

Workout of the Day
WORKOUT
For time:
Run or row 400 meters
50 pull-ups
Run or row 400 meters
50 push-ups
Run or row 400 meters
50 sit-ups
Run or row 400 meters
50 squats

EXTRA CREDIT
For one week, I’d like everyone to make an extra attempt at getting a minimum of 10 minutes of mobility in after their workout. Coaches will do their best to allow some time at the end of class. Pick one or two areas and focus on those for 10 minutes. Use a band for stretching/distraction, or a roller or LAX ball for exploring deeper areas.

Post your scores to the whiteboard.

Athlete Profile: Matt S.

Matt and his wife Kati are relative newcomers to MBS and to CrossFit. Matt has made huge strides in his short time here, improving his lifting form and even competing in the 2014 Turkey Challenge.

How long have you been doing crossfit?
I had done some of the movements at the firehouse. Mostly had been trying to do some pull ups and other body weight stuff. Kati and I started at MBS Skills class in May and we stayed in Skills with Forrest for almost 3 months before moving to the regular WODs.

What got you interested in CrossFit?
We have friends who have been doing crossfit for a long time and we always thought it was silly until trying it. It also became more popular at the firehouse with more people doing it and in turn more people getting hurt doing it wrong. People just did not know proper form which resulted in injury. I wanted to do it right if I was going to do it.

You’re a firefighter, have you seen a difference in your work performance since CF?
I have noticed a difference in my strength for sure. My shoulders are stronger carrying my gear, and it does not fatigue me as quickly, also my legs are stronger going up the stairs in gear. All my bunker gear, air bottle, hose and tool add about 110-120lbs to me. I did the 110 flights of stairs workout in all of that gear for September 11th this year and it was much easier than in past. Also we do training on Saturdays pulling hose at the firehouse which is usually very taxing and I feel my legs stronger and recover faster.

What made you decide to enter in the turkey challenge? How was your experience?
I had contacted Pat Burke asking him if he thought I would be able to judge or volunteer, Pat told me I should compete! I had not and still did not think that was something I had skill or strength to do. Pat met me at the gym one afternoon and went over a couple movements with me and said he thought I would do fine. I had a good time doing the turkey challenge, I had a goal of finishing each event and not getting last place. I was able to finish everything within the times and handle the weights. It was a great learning experience and can’t wait till next year.

Your wife also does crossfit, are you two competitive together? What do you like about working out together?
Kati does do crossfit also we are not competitive together more encouraging of each other. We rarely get to workout together because we have a beautiful 2 year old to take care of. In the past usually we would swap off watching our daughter, Alaina while one of us worked out. Now every time Kati or I am gone from home our Alaina says “Mommy (or Daddy) is at gym with airplanes.” MBS must be a pretty decent size of our lives now if even Alaina thinks that’s always where we are.

Today we will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. Strength will go at 11:30 am.

Workout of the Day
AMRAP 20:
5 Burpees
1 Rope climb or 6x pullups
30 Double unders

EXTRA CREDIT
For one week, I’d like everyone to make an extra attempt at getting a minimum of 10 minutes of mobility in after their workout. Coaches will do their best to allow some time at the end of class. Pick one or two areas and focus on those for 10 minutes. Use a band for stretching/distraction, or a roller or LAX ball for exploring deeper areas.

Post your scores to the whiteboard.

Give Thanks for Family, Friends & Good Health.

Before you get your belly full of turkey and pumpkin pie goodness, come earn your caloric intake. We have 7:45am, 9am, and 10:15 WOD classes.

Friday, November 28th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. Strength will go at 11:30 am.

Saturday, November 29th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD ckasses. Also, Free Intro at 9:00am, and CF1 at 10:15 am.

Sunday, November 30th: Gymnastics at 9:00 am and open gym from 10:00-11:00 am

Workout of the Day
Row 5k

Extra Credit:
10 minutes of mobility

Post your scores to the whiteboard.

MBS Coaches are here to help you.

Our coaches aren’t just here to yell at you to get deeper in your squat or to open your hips on your box jump. We can help you with questions about modifying movements, achieving goals, nutrition questions, and how to improve form. Together we have many years of experience and several areas of expertise to draw on. We are here for one reason only, to help you achieve your fitness goals. If you would like to zone in on any one particular movement that needs improvement consider a one on one coaching session. We can help you tackle that goat like a roper at Cheyenne Frontier Days. In person or via email feel free to reach out to any one of us.

Thanksgiving Schedule
Thursday, November 27th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. There is a tag football game at 10am in Broomfield. Contact Forrest@mbscrossfit.com for details.
Friday, November 28th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. Strength will go at 11:30 am.
Saturday, November 29th: We will have only these classes - 7:45, 9:00, and 10:15 am WOD classes. Also, Free Intro at 9:00am, and CF1 at 10:15 am.
Sunday, November 30th: Gymnastics at 9:00 am and open gym from 10:00-11:00 am
Workout of the Day:
Each minute, on the minute:
Minutes 0-2: 7 Hang squat cleans at 95/65 lb.
Minutes 3-5: 6 Hang squat cleans at 115/85 lb.
Minutes 6-8: 5 Hang squat cleans at 135/95 lb.
Minutes 9-11: 4 Hang squat cleans at 155/105 lb.
Minutes 12-14: 3 Hang squat cleans at 175/115 lb.
Minutes 15-17: 2 Hang squat cleans at 195/125 lb.
Minutes 18-20: 1 Hang squat clean at 215/135 lb.
Minutes 21-23: 1 Hang squat clean every :30, either at last weight, or going up as you are able. You may be able to make an attempt at a PR.

L3 - Rx
L2 - Start at 75/55 lb.

Post your scores to the Whiteboard.

EXTRA CREDIT:
For one week, I’d like everyone to make an extra attempt at getting a minimum of 10 minutes of mobility in after their workout. Coaches will do their best to allow some time at the end of class. Pick one or two areas and focus on those for 10 minutes. Use a band for stretching/distraction, or a roller or LAX ball for exploring deeper areas.

Post your scores to the whiteboard.

Turkey Challenge 2014

So, the 5th Turkey Challenge is in the books! There are so many people to thank and congratulate. We had a ton of new faces on the podiums, but we also had some familiar faces. Also, on the judge and volunteer end, we had a bunch of new folks, and a lot of veterans. It was a great mix of people. I thought the workouts ended up going great…a mix of familiar movements with a mix of new stuff. I really hope to see some of the pictures and video of the obstacle course! If someone wants to put a compilation of “fails” together on that, that would be cool! We even had some F-18’s take off before the final workout..pretty freaking awesome. Our volunteers and judges killed it. It wasn’t so much about them being here and filling spaces, but they did their jobs with the most professionalism that I have seen outside the CrossFit Games. It is because of the red shirts, I feel that this year was probably the best ran Turkey Challenge yet.

Finally, the coolest thing…we, as a group, raised just over $5,000 for the Two Angels Foundation. WE will be putting 3-4 adaptive bikes into the hands of children with muscular dystrophy. Robin and the folks at Two Angels were very thankful for all of your contributions to our change buckets and contributions to their foundation. So, awesome job EVERYONE!!!

2014 Turkey Challenge Winners

Men Open
1st Place - Jeff Shuette
2nd Place - Matt Harper
3rd Place - Andy Coleman

Women Open
1st Place - Andrea Hollander
2nd Place -Stephanie Metcalf
3rd Place - Julie Rappaport

Men Masters
1st Place - Robbie Davis
2nd Place - Rob Springer
3rd Place - Jon Mckeon

Women Masters
1st Place - Stacey Cochran
2nd Place - Stacy Moller
3rd Place - Tara Carillo

Team Open
1st Place - Backcountry White
2nd Place - Backcountry White
3rd Place - Sopris CrossFit

Team Pro
1st Place - Backcountry Black
2nd Place - CrossFit Castle Rock
3rd Place - MobCoast

Men Pro
1st Place - Matt Johnson
2nd Place - Alex Duff
3rd Place - Matt Fuller

Women Pro
1st Place - Natalie McLain
2nd Place - Andrea Ager
3rd Place - Bridget Brown

Workout of the Day

6 Rounds for time:
6 Deadlifts @ 70% of 1RM
12 Pushups
then,
Row 2,000

then
EXTRA CREDIT:
For one week, I’d like everyone to make an extra attempt at getting a minimum of 10 minutes of mobility in after their workout. Coaches will do their best to allow some time at the end of class. Pick one or two areas and focus on those for 10 minutes. Use a band for stretching/distraction, or a roller or LAX ball for exploring deeper areas.

Post your scores to the Whiteboard.

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