A group 19-man/woman pushup.

MBS will be open for regular classes tomorrow at 9:00 and 10:00 AM. If you still haven't done 11.6, this will be your last opportunity to complete the workout.

MBS athletes will be doing 11.6 at CrossFit Roots between 9-11 AM today. If you would like to come support the team, check out the CrossFit Roots website for directions and more info.

Bill keeping score of Dawn in workout 11.6.

MBS will be open for regular classes tomorrow at 9:00 and 10:00 AM. If you still haven't done 11.6, this will be your last opportunity to complete the workout.

Aaron chest to bar pullup.

CrossFit Open Final

This Saturday will be the final day of the CrossFit Open (check Tuesday's post). We appreciate everyone's hard work and support of each other in the workouts. Over the past 6 weeks there has been too many personal records broken and inspiring efforts to mention in a single post. I'll do my best to get all the pics up soon. Also, a big thanks to our coaches (Rich, Leah, Dan, Sean, and Jared) for putting in the extra time and effort to make it all happen.

In case you haven't been checking the CrossFit Games Leaderboard, the MBS Team is doing VERY WELL and will be competing for a top spot at Regionals on June 10-12. We also have a couple individual competitors that will competing for a spot at the games! Way to go everyone!

A cool vid:

Michelle using explosive strength and speed in the power clean!

Bender giving Jeff a spot during last week's bench workout.

CrossFit Open Final

The final workout for the CrossFit Open is this week. You have two options:

1. Hit the workout at MBS on Wednesday in the normal workout of the day, or

2. Head up to Crossfit Roots on Saturday and do the workout with the Roots, MBS, and Verve crews. Here is the info to sign up for a heat at Roots in Boulder.

Either way you go, you are going to get a ton of support to finish off the 2011 Games season strong. We will still have 9:00 and 10:00 AM class at MBS on Saturday. For those that can't do Wednesday at MBS or Saturday at Roots, please shoot us an email when you'd like to makeup the workout.

Check out Rich giving us some ideas for working our abs. Strengthening the abs is a lot more than just developing a six-pack. Having a ripped belly also aids in stabilizing the torso in our heavy lifting. Kudos to cores.

Sam working on her Muscle up

HAPPY BIRTHDAY SAM

Happy 25th Birthday Sam. Thanks for the awesome workout! Running, Double Unders, and Burpees… oh my!
This is definitely a “Sam” workout.

Saturday's Schedule

We will have regular classes tomorrow at 9am and 10am.

If you are interested in heading down to CrossFit Verve tomorrow for the CrossFit Open Workout - 11.5, here's what you need to know.
Athletes must be at CrossFit Verve at 9am to sign up for a heat. Heats will start at 9:30am and run every half hour until noon. If you are interested in going to cheer on our MBS athletes will do our best to let everyone know when we will be competing.

Ethan Robert Green

We would like to offically welcome Ethan Robert Green into the MBS family. Ethan was born on Sunday, April 17th, weighing in at 8lbs, 8oz. 
Congratulations to Melissa and Jacob.
 

Crossfit Games Open Workout 11.5

Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.

Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.

Why You Should Bench Press

Check out this video by Kelly Starrett, DPT. He talks about why the bench press is important for proper shoulder joint function and how you can relate this pressing exercise to other movements we us in everyday CrossFit life.