Workout
For time:
Row 2k
Run 1 mile
Row 2k

We will have modifications for this workout on the board. Those of you that haven’t quite mastered your row stroke will get a chance to work on it today. Post times to comments.

Rowing Basics (C2), Angela Hart [wmv][mov]
Rowing Fast, Bruce Kocher from C2 [wmv][mov]

Carolina showing us how to do weighted pullups like a gangsta!

Workout
CrossFit Regional Games Masters WOD #1
3 Rounds for time:
50 Doubleunders
21 Kettlebell swings 53 lb./35 lb.
12 Pullups

This workout was done for all masters (age 50+) in all regionals across the globe. The fastest men’s time was 7:25 and women’s time was 7:05. Keep that in mind when you want to put that kettlebell down. Post times to comments.

Bret hitting one of the best looking handstands yet in Aspen, CO.

Workout
Clean
5-5-3-3-3

1 Burpee
10 situps
2 Burpees
10 Situps
3 Burpees…
Continue until
10 Burpees
10 Situps

ps. click the picture to enlarge.

Workout
Jay’s Birthday Workout
“This one may burn a little”
Do 10, 7, 5, 3, and 1 unbroken reps of each for max load:
Press
Push press
Push jerk
Immediately after racking the push jerk, go to weighted pullups for unbroken sets of the same reps.

You will go up in weight only when all sets are unbroken. For example, lifter does 10 press, 10 push press, and 10 push jerk with 65 lbs. Then, does 10 pullups with 10 lbs. On the next set, he jumps (too much) to 95 lbs. and gets through the 10 press and 10 push press, but only gets to 5 reps of push jerk before he puts the bar down. He will not go up in weight on the next set. Same thing goes for pullups. Post max load to comments.

Forrest on the new monkey bars:

Workout
For time:
Row 1000 meters
3 rounds
30 Front squat 95 lb./65 lb.
30 Box jumps 24″/20″
400 meter run

Post times to comments.

Rich doing 115 lb. stone slams.

Saturday Workouts
As a reminder, tomorrow’s workouts will be held at East Park located just down the hill. We will be meeting at the gym at 9:00 and 10:00 AM before heading to the park, so you don’t have to worry about directions. This will be a great oppurtunity to bring a friend to a CrossFit workout.

Workout
For time:
Run 1 mile
50 Kettlebell swings 53 lb./35 lb.
30 Burpees

You must do a minimum of 35 unbroken kettlebell swings, or a 10 burpee penalty will be assesed. After you pass 35, you may set it down or continue to 50. If you have to set it down a second time before 50, 10 more burpees will be added. Try to mimimize rest from run to swing and to the burpees. This is a sprint. Last done on 090928. Post times to comments.

Lisa doing the rope climb. Awesome!!

Check out the new MBS CrossFit blog. Content is being added and the final touches are being made before we launch it next week. Let us know what you think!

Saturday Workouts
We had an awesome time at East Park last Saturday. Weather permitting, we will plan on this Saturday’s classes being held their again. Our times will be the same at 9:00 and 10:00 AM. This is a great oppurtunity to bring a freind and show them what CrossFit is all about.

MBS CrossFit Kids
The MBS CF Kids program started this week. We will be running a free program for kids ages 4-11 on Tuesdays and Thursdays from 3:30 to 4:15. This free trial will last through next week. What better way for you to keep your child busy and get them interested in fitness than showing them how much fun it can be. For more info, contact Janelle at janelle@mbscrossfit.com or (720) 434-6282.

Workout
Back Squat
5-5-5-5-5

Work up to a 5RM. Last done 100427.

Video: CrossFit: Not your average gym

Its great to see and hear this guy grunting back at MBS!

I want to get better at _____.

If you want to get better at something, you have to practice, practice, and practice some more. This is one of those topics that has been said a hundred times already, but could be said a hundred times more and still be underappreciated. It is the topic of doing your homework in order to see results.

I am in a fortunate position to see a lot of athletes perform a lot of different exercises. Just doing some rough math, since opening MBS, I would guess I have witnessed around 100,000 squats. That is a lot of squatting! In fact, I bet every one of our coaches at MBS has seen more squats, pullups, and pushups than a typical personal trainer at Globo Gym will see in their entire career! But, this is not a post about me or the coaches at MBS. It is about you.

If you want to get better at _____________, you are going to have to do more of it. My experience has shown me that those who are patient and persistent will be rewarded. For movements that you have already achieved, but are aiming to master, decrease the weight/intensity and focus on the techniqe. But, whatever you do, spend more time on it! For movements that you have not yet accomplished, spend more time in the position that you want to achieve. For example, if you want that first muscle up, you could go attempt after attempt until your head turns blue (bad idea), or you could work on support position, the low dip, and incline muscle up rows. But whatever you do, spend more time in that position. The pullup, spend time above the bar. The handstand pushups, spend time upside down. The list goes on.

The point of this post is to restate what we already have learned from CrossFit: if it were easy, everyone would be doing it. It is not easy. It does take work. But, every second of work is worth the reward when you accomplish that first muscle up. At MBS we have a big, open gym where we encourage you to work on your weaknesses and build them into strengths. Next time you finish the workout, head over the wall and do a couple handstands. Hit the rings and work on your false grip. Trust me, it will be worth it.

Workout
For time:
21 Weighted situps 30 lb./20 lb.
21 Double unders
1 Rope accent
18 Weighted situps 30 lb./20 lb.
21 Double unders
1 Rope accent
15 Weighted situps 30 lb./20 lb.
21 Double unders
1 Rope accent
12 Weighted situps 30 lb./20 lb.
21 Double unders
1 Rope accent
9 Weighted situps 30 lb./20 lb.
21 Double unders
1 Rope accent

The scale for rope climbs is 4 standing-to-ground actions plus 4 pullups. This is done for every rope accent not done. Use the slam balls for weighted situps. Scale for double unders is double under attempts. Post times to comments.

Shirley adds a handstand pic to the MBS collection. This one is at the Great Sand Dunes National Park.

Workout
On the first minute, do 1 snatch. The second minute, do 2 wall balls. The third, 3 snatch, and continue this until you cannot complete the reps within the minute.

Prescribed weight is 115 lb./75 lb. for snatch and 20 lb./10 lb. wall balls to the 12 foot target. Post rounds to comments.