Dave doing a turkish get up.

Class Updates
We are adding a WOD on Monday nights at 7:00 PM. Note, this is ONLY for Monday nights. In addition, we are adding a rowing class on Tuesday nights at 7:00 PM. This is an instructed class that will go for at least the next couple of months. The workouts will be designed for some of our athletes preparing for the CrossFit Open qualifiers, but anyone is welcome to join. There will be 15-30 minutes of instruction along with plenty of working out.

Nutrition Challenge Finals
Due to some last-minute scores being turned it, we don't quite have everything put together. We can tell you that there were some very impressive gains made in the benchmarks and we will try to put something together to highlight those successes. Will hope to have the finals before the end of the week.

Turkey Challenge
I can't believe we are just 3 weeks out from our second annual Turkey Challenge. I've been pulling my hair out the past week making sure we can pack all the fun into a single day. I want to say thanks to all the sponsors that stepped up to help make this an even better event:

Karen.

Honestly, I don't know what I would do without youtube. Everytime that I think I'm progressing a little further in my journey of  “living my life the the fullest”, I look on youtube and see people doing things that I never would've thought possible. Kudos to these guys for making me feel like a pullup weenie today!

Nutrition Challenge

Today is the last day to turn in benchmarks scores, logbooks, and get your pictures taken for the Nutrition Challenge. This weekend we will be putting together the scores and hopefully getting our challenge winners by Monday night. There was good deal on the line for this, so help your team and get your stuff in!

Bike Workout Tomorrow

We planned on having a bike workout tomorrow. There will be one or two bikes available if you don't have your own. Otherwise, its BYOB. The workout is:

AMRAP in 30 minutes of:
Ride 1200 or Run 400
10 L-Pullups
15 Back extensions
20 Situps

Saturday partner workout with the wall.

Keeping Updated

Winter is upon us now and we want to remind you that we DO occasionally cancel classes due to weather. It is important that you check the blog prior to coming to class when the weather is bad. We will always do our best to keep classes running, but there are times when it is in everyone's best interest to close shop.

Keeping You Safe

With winter coming in quickly, we want to remind everyone that you are responsible for any mess you leave behind after a workout. Whether it be sweat, blood, or skin, you are the one to clean it up. Just like the days at globo-gym, we have anti-bacterial wipes at the gym to wipe your bars, kb's, or whatever equipment you use down after the workout. I shouldn't have to say it, but if you are sick, you should NOT be coming to the gym to workout. You're better off getting rest than working out, plus we don't want your sickness. Thanks for playing nice!

Aaron…post your favorite caption to comments!

TC 2011 T-shirts
Please email ashley@mbscrossfit.com your T-Shirt size no later than Thursday, October 27th @ midnight. The T-Shirts will come in mens and womens sizes. If you are a team captain, please email you and your teammate's shirt sizes.

Hilarious find off Valley CF's website:

Misc training pics:

Cole taking it out on the slam balls…

Rich, also know as “Flys like Squirrel” in mid-burpee

Our favorite 5', 0″ CrossFit coach Leah!

Sam leaves no room for doubt on a chest to bar pullup!

Keven in a first-round victory Friday night!

I have had the opportunity to work with several fighters from Zingano BJJ over the past few months. The team over there really is top-notch and have a great thing going. If I had the time and willingness to get in a ring, I would definately train with these guys!

From Keven:

Hey Pat,

First of all, thanks for coming to my fight the other night. It wasn't the way I expected to win, but a win nonetheless! Second, I just wanted to say thanks for introducing me and the other fighters at Zingano BJJ to CrossFit. It's hard to believe the results I have seen in just 4 months of training with you guys. After using CrossFit for my second MMA fight I really started to notice the difference in my strength and speed. Most importantly, my cardio was through the roof! I felt I had the lungs and energy to go for hours! In this last fight, I was stuck in a very bad position and my opponent had me in a choke. I not only had the lungs/cardio to fight through it, but I had the mental strength to continue and win the fight. Working with you guys has been amazing and has taken my game to the next level. I think the difference between CrossFit and a lot of the other workouts out there is that CrossFit gives you physical AND mental toughness – necessary tools for battle! Thanks again. I will see you at my next fight camp!

TC 2011 T-shirts
Please email ashley@mbscrossfit.com your T-Shirt size no later than Thursday, October 27th @ midnight. The T-Shirts will come in mens and womens sizes. If you are a team captain, please email you and your teammate's shirt sizes.

Available Sizes: Men S-XXL & Women S-XL

Marcos.

Hey butterfly wannabe's, check out this great vid from the mobility master, KStar:

Nick.

Nutrition Challenge Coming to End

As we near the completion of the Nutrition Challenge, take some time to reflect on the process. How have you changed? What have been the highs and lows? How has your lifestyle changed, if at all? And the biggest question, how will you move forward? It's easy to run past the finish line, straight back to convenience food or being owned by your former vices. While this challenge probably had its difficulties, you've given yourself a clean slate. You are poised to grow your journey into an even bigger experience…more PRs, looking awesome, feeling great, and being your most optimal self, in and out. Check out what Emily Donaldson had to say about her experience:

“I know that I feel great. I didn't really have any expectations going into this diet as I felt like I already ate well and stayed fit. However, my whole body is more toned and my thighs have actually gotten smaller. I wasn't looking to lose weight but I have lost 4 lbs which is a big deal for me because I've been the same weight since high school and my weight rarely fluctuates.  I have even more self-confidence and love my body even more than I did before. My face and skin looks better too. There aren't any puffy eyes or swelling look anymore. I have to say that I am super excited about the results and honestly see myself doing the diet going forward because I feel so great and now it would feel weird to eat the other things I used to eat before like grains and dairy.  I know that this diet has been super hard, especially in the beginning. You really have to just buckle down and deal with it. It would be easier if we all didn't have to work at the same time!”

Next Week:
Make sure you have turned in:

1) all of your benchmark WOD scores from the beginning of the challenge.

2) Your before and after photos

3) Your points for weeks 1-5. You don't have to log from here on out. Get ready to blow your old scores out of the water next week! And get your money back and then some if you're on the winning team!

As a reminder, teams are judged based on food points and benchmark scores. Overall male and female winners will be judged based on before and after photos.

Sean going for a heavy press in the CrossFit Total.

The 2011 Turkey Challenge is just 29 days away! We are busy making final preparations before game-day and will be posting details in the coming weeks. One detail we want to give you as a heads up is that Athlete registration will be happening Friday, November 18th from 5-8pm. It would help us get off to a clean start on Saturday morning if you could take advantage of registration on Friday evening. Don't worry, if you can't make it Friday, you can still register early Saturday morning between 7-8am. Both teams and individuals can register at those times.

We are still looking for volunteers and judges for the TC. Events like this are not possible without the dedication of CrossFit judges and volunteers. Don't have experience as a CrossFit judge? No worries, we are planning a couple practice judging sessions in the coming weeks. We will give you everything you need to judge a workout.  Contact Jeff King volunteer@mbscrossfit.com for volunteer opportunities.

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