MBS Community Workout

This upcoming Saturday, February 5^th, we will be leaving the cozy confines of our Hanger and taking our WOD outside. This will be our first Community Workout of 2011, where we will be getting out to enjoy the Great Outdoors.

All are welcome; bring your family, friends, and co-workers along to experience what MBS CrossFit is all about. Our community workout will be lots of fun and free for everyone.

We will still have our regular 9am class at MBS. Our 10am class and Team workout will be at East Park at 10:00 so long as the weather cooperates.

A relative of Gracie's?

Welcome Verve athletes to the gym today at 11:00 AM. Games prep athletes will be working out at 11. Normal WOD classes are at 9 and 10. Thanks.

Shirley UNSCARED of the tire named Frankie.

Ben power cleaning in the final workout with the wall.

The CrossFit Games Open begins March 15th!

“Nutrition Prep Day with the Chans: Part 2“, CrossFit Journal preview video [wmv] [mov]

Tiffany pulling a sled during one of Rich's insane Bas Rutten/Strongman circuit warmups.

Voice Your Opinion and Chat with Dwight

If you were stranded on a deserted island with one piece of CrossFit equipment, what would it be? Or, what exercise or use of a certain piece of equipment gets you pumped about coming into the gym? It could be sled pulls, rope climbs, or barbell movements. Believe it or not, we want to know what exercises or pieces of equipment motivates you.

Speaking of getting pumped and staying motivated, Dwight is offering free trash-talk to anyone that writes in comments. If you're in need of a pep talk before a WOD, all you have to do is get him started by reposting this pic somewhere on the internet. Dwight, thank you for your commitment to our community and your contribution of telling us to ”harden the Fu*# up”.

***Schedule Update: The 8:00 AM class is cancelled untill further notice.***

How many Crossfit gyms have two sets of stairs they can use for training? Badass!

Train for the stair climb

Training for the Fight for Air Climb on February 27th begins today. The FAC race is a timed race of the 1,098 stairs to the top of the Republic building in downtown Denver. Money raised in the event goes toward the American Lung Association. We have done this event the past 3 years and have a blast. You can sign up with Team MBS at the link to the right. Here's a couple facts and a sample training program to help you prepare for the climb next month:

 - The 1,098 stairs or 56 flights of stairs is equal to just over 36 trips up the MBS stairs.

 Week 1 (this week): Do 9 round-trips on the MBS stairs as quickly as possible.  Do this twice this week with a day of rest between.

Week 2 (Jan 31-Feb 5): Do 12 round-trips as quickly as possible.  Do this twice this week with a day of rest between.

Week 3 (Feb 7-12): Do 15 round-trips as quickly as possible. Do this twice this week with a day of rest between.

Week 4 (Feb 14-19): Pick one day to do 18 round trips as quickly as possible. This is equal to the same number of foot connections that will be made on race-day. Write the time it takes you to do this down because it will be your goal on race-day.

Week 5 (Feb 21-23): You are now a seasoned stair-racing veteran, so doing 9 round trips one time this week will be a breeze. Take the rest of the week off to recover and mentally prepare for the race on Sunday!

The 6:00 AM crew after wrecking the WOD on Friday.

Congratulations to the morning crew for getting the highest average reps on Friday's workout:

As many reps as possible in 20 minutes of:
5 Pullup
10 Box jumps 24″/20″
15 Air squats

This proved to be a smoker. The morning crew averaged 432 reps, or just over 14 rounds. The night shift came in second with 427 reps, and the lunch (Jay's team) came in last with an average of 411 reps. There was some dispute about people not coming to their 'home-room' classes on Friday, but either way it was a ton of fun watching everyone compete. The next challenge is already being planned. Stay tuned for more info. Meanwhile, Jay has delivered the agreed penance poem to the winning team. Enjoy!

Penance Poem

by Jay

While lesser men huddle abed
This stalwart group from comforts fled
Forsaking more rest
To be put to the test
By the guidance of Leah and Jared.

With nary a grumble or groan
They accept when a gauntlet is thrown.
“We know that we're awesome!”
“Those doubters, we'll floss 'em!” (I know, weak, but I had to try)
The challenge they knew they would own

Scott, RJ, Tod, women and guys
with Michelle to the occasion did rise
they rallied their band,
took total command
with the help of the shouts of Dwight Buys.

They run, haul, lift, jump (pick a verb)
They kill every rep, as we've heard
Whether pullups or squats,
They don't rest, pause or stop
And all before breakfast is served!

With naught in their guts with to thrive
with bellies that rumble and writhe
the question this begs
“Who needs ham and eggs?”
They dominate purely on drive!

For most of us, morn is a barrier
Extra sleep, so we claim, makes us merrier
Yet this group proves they're great
So the lesson to take
Is perhaps we should all wake up earlier.

Schedule Updates

There will be NO 8:00 AM classes starting this week. If you are interested in maintaining a later morning class, like 9:00 or 9:30, let us know in comments or shoot us an email.

Also, in case you missed the last update, we now have WOD's running during all strength classes. So, there are WOD's Monday - Friday at 11:00, 12:00, 4:00, 5:00, and 6:00. Check the new schedule for all updates here.

Final Results

After a busy day of throwing down, the results are in. It was a close race and it came down to the wire with the 6pm class giving it everything they had to try and catch up to the Breakfast Club. In the end, the Breakfast Club's performance was too dominant, giving them the victory, with an average score of 432. The Night Shift fell just short with a score of 427 and the Lunch Bunch found themselves in the basement with an average score of 411.

Congratulations to the Breakfast Club for all of your persistence and hard work.

Normal classes today at 9:00 and 10:00 AM. Games Prep athletes will be doing 10 and 11AM workouts.

The “Lunch Bunch” is hoping that there synchronized push ups pay off in the Epic Showdown.

“Breakfast Club” vs “Lunch Bunch” vs “Night Shift”

Today is the big day, The Epic Showdown is on. There has been lots of smack talk going down all week, it's time to back it up.
Not only is a poem “praising the deeds of the winning group” up for grabs, but also on the line will be bragging rights to the winner, and shame and embarsment to the losers.
Bring your 'A' Game!

Rember those beautiful days with the hanger door open!

Keeping a log book is not an option. I see my log book as a tool for me and my coach to track my progress or lack there of. I record my body weight daily so that I can look back and see how my work capacity changes as I increase muscle mass. My log book helps me find the weight at which I perform my best. Writing out my day’s work and then visualizing myself doing it is very motivating for me. This is the biggest reason I keep log book.
Try this - before you step foot in the gym write down all the work you are going to do in your session. I do this just about every day. I also include the percentages of weight I will be lifting in a strength wod. If I do more than what I have written down that’s fine, I’ll just record it as I complete it. Because of my log book, I know all of my numbers, which keeps me driven to break my personal records. Recording information about how I felt about the workout, my diet, and sleep is also helpful. Keeping a log gives me a feeling that I’m serious about my training.

It works best for me to record one day’s work per page. At the top, I write the date, time, and body weight. Another way is to record a week’s work on one page. This may be helpful to see how much volume is in your weekly program. If you want to see a neat way to organize your book, take a look at Carolina’s. She has a few pages in the back set aside to record PR’s. I suggest that you keep a log book for an entire year. If you do this you’ll need it to be sturdy.

I’m left handed so I use a notebook with the spiral on top. The pages tear out easily but I deal with it. A book with the spiral down the side is a little better but pages still tear out easily. The MBS log books kick ass because they have so much useful information inside. Because I usually have two training sessions per day, I don’t have enough room to write the work I do or I would use one. Other choices are a ledger book or a simple composition notebook.