Pat in the final event of Day 1

Day One

Day one is in the books and Pat is sitting in 21st place. After a slow start in the Swim workout, Pat has been chipping away at the leader board and is looking good going into Day 2. The high light of Day 1 was the evening event under the lights at the Home Depot Center, which was a couplet of Rope Climbs and Clean and Jerks. The event was highlighted by an All Start cast of CrossFiters, including our very own Patrick Burke! Pat got off to a great start and was able to pull out a very competitive time of 6:04.

Bill also competed in his first two events today, the Overhead squat, Push up, Sprint workout and a max Clean & Jerk event. Bill fought through the overhead squats and did a nice job in the clean and jerk, where he just missed tying a PR.

Day 2 will bring a new set of challenges for Pat and the athletes, part of which will be unknown until right before the events. Be sure to check out our Facebook page for pictures and updates as the weekend progresses.

Setting up the Stadium

Game Day - Day 1

The CrossFit Games are finally here. After four and a half months of Open Competition, Regionals, and hours in the gym training, we will finally get to see the best athletes in the world throw down.

It all starts this morning with the Beach Workout near the Santa Monica Pier at 7am. After the “Murph” inspired event is done, Pat and the rest of the individual athletes will be bused back to the Home Depot Center to test their skills in Event #2., which is;
Skills 1
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)

Event #5 has also been announced; it will be another set of skills, which will most likely happen on Saturday;
Skills 2
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds

Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.

The Master's competition will also kick of on Friday morning with their first event;

21-15-9 reps for time:
Overhead Squats - 75lbs
Hand release Push ups
Shuttle Run (150-100-50 meters)

Bill is feeling great and is excited to get the Games underway. His heat for workout #1 will start at 10:40am.

We will do our best to keep everyone up to date on this site and our Facebook page. We will post as many photos and as much info and results as we can as often as we can.

Here's to Pat and Bill; kick some a$$, MBS style!

Tony with 230lbs on the Weighted Push up

One Day Out

The 2011 CrossFit Games are 1 day away and Pat has been busy going through Orientation for this weekend. Check out The Games Update: Two Days Out to see Pat talk about their busy schedule.

Individual Athletes also found out what their first workout of the weekend is going to be at last nights Games Banquet. “To the shock of most everyone in the room, the athletes were informed that on Friday morning, they should arrive at the Home Depot Center at 5:15 a.m., so they can board buses for the Santa Monica beach. At 7 a.m. Pacific time, the men will do the first heat of the workout, which is:

For time: 
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand 

This event will take place at 7 a.m., Friday, July 29 on the Santa Monica Beach at 1550 Pacific Coast Highway in Santa Monica, Calif. The women will follow the men, but start no later than 8 a.m. Spectators will be permitted. There are no tickets or fees (besides parking) required.” (CF Games website)

Class Schedule

We will have a slightly modified class schedule for the rest of the week. There will will be no Strength Classes today and Friday's 6pm class will be canceled.

Bender hitten some Burpees

2011 CrossFit Games

The 2011 Games are just 2 days away and Pat and Bill are already in California getting ready for the weekend. Bill's first four workouts have already been announced and Pat's first event will be announced this evening. You can find the workouts and stream live coverage of the Games at the 2011 CrossFit Games website.

MBS CrossFit will also be showing some of the live coverage through out the weekend on our new big screen projector. We will post times the gym will be open during the weekend to catch the action.

We will also be posting pictures, news, and results from the Games on our blog through out the weekend. Come here to see how Pat and Bill are doing and to wish to boys luck and encouragement.

Lastly, if you ordered a special edition MBS CF Games T-Shirt, we will have them ready for pick up today after 11am. If you missed out on the special edition T-Shirt, you can pick up one of our new T's when you stop by the gym. Represent!

Matt doing handstand walks in a recent crossfit.com workout.

MBS moving to .com programming

I know there are a lot of you out there that rarely look at the blog to see what the workout is, and you probably never will because you would come regardless of what it was, but I thought it would be important to share with everyone our intentions of changing the programming up to follow CrossFit.com's programming for awhile.

I'm not sure who to blame or give credit, but recently your coaches have been testing themselves doing the crossfit.com (also known as “mainsite”) wod's in between teaching classes. In doing this, we've immediately noticed that we have unintentionally been sparring some very exciting movements. Handstand walks, L-sit pullups, and other various lifting movements have been falling off our radar. Being that we are preparing our athletes for the unknown and unknowable, it is not acceptable that we have been failing to incorporate more of these movements!

You can expect to see a little more variety in movements. Yes, we will post a 5k run if it comes up! And, we expect you to come and warmup with the group and let us coach and measure your results on the whiteboard.

You can also expect to see “rest days” posted on our workout blog. We can talk about these more in class, but these will be makeup days or skill days. Occasionally mainsite rest days will be days that we incorporate MBS “special wods” that include our strongman/woman gear (stones, sleds, and tires), or other special equipment.

Lastly, you can expect to get the same great coaching from coaches that love to help others become more fit. As always, same great people and same great coaching. So, enough with the talk and get back to work!!

 
 MJ at the 2011 Regional Games

Mobility with Mary Today

Today Mary Finck, DPT will be hosting a Mobility Clinic for the Knee, Ankle, Elbow & Wrist @ 6pm.

These are very important joints that can effect your performance with various movements if there are deficits in range of motion or soft tissue mobility.  Come join us today to find out how to stretch, mobilize and address different issues to improve your overall Crossfit performance.

Venessa and Sarah from the Samba Soccer Club

Saturday Classes

MBS will have classes this morning at 9am and 10am. If you are around, bring your friends and family to experience MBS and get a workout in before you start your weekend.

We will be getting the Kettlebells out and working on some skills to get you ready for our upcoming USA Kettlebell Lifting Open Competition. Come in and learn a few new skills with the KB!

Emily working on her Pistols

“BING”

Luke with a free standing Headstand

Jason and Jenny's Fairwell WOD. Good luck in FL. We'll miss you!

Bender flippen “Big Big”

Caden flippen “Little Little”

Bill on the Waiter's Walk

Evening class chippen away on Shirley's B-day WOD

Fueled like a champ; Dan at the 2011 Regional Games

My Journey with Zone, Paleo, and Everything in Between
By Dan Finck

Almost two years ago I attended the CrossFit Level 1 Certification where we were challenged to try the Zone diet. Tempted by the mental and physical results that were promised by the Level 1 Staff, I started weighing and measuring my food.

A few things they stressed during the certification were to:

• Find a reliable scale and measuring cups/spoons.
• Dedicate one month to the Zone to prove its worth.
• Sneak a cheat meal in during the week to keep you sane.
• Be sure to eat 5 times per day.

With these tips in mind, I went home and made up some meal plans that would get me through the first few weeks. Everything was going great until Day 5. I experienced mood swings, I lost my energy, preparing meals felt like a full time job, and I was hungry all the time.

This was not going to work for me, so I did some of my own research and this is what I found out:
Continue Reading

Kids Program Update!

We have been very pleased to see our younger kiddos' interest in CrossFit! Because we have enough of you to keep both Coach Dan and Coach Leah busy, we are going to direct any kids 6th grade and up to the regular On Ramp program. After completion, you will continue in the regular classes. However, many of you are proficient enough to simply jump into regular classes, as you have been already. We intend to start a teen program in the fall if we can generate enough interest. Please stay tuned. If you have any questions about where you belong please email Leah at leah.hosburgh@gmail.com.