Congratulations to all our lifters that competed at the FRCF Fall Affiliate Weightlifting Meet this weekend. MBS athletes did very well, producing (3) 3rd Place winners, and (1) 2nd Place winner. Skip, Jodi, and the FRCF staff put on an excellent show over the weekend. Also, thanks for everyone coming down to cheer on the lifters.

Strength WOD
Deadlift
3-3-3-1-1-1

Workout
Complete max reps of:
Burpees in 1 minute
Squats in 1 minute
Burpees in 30 seconds
Squats in 30 seconds
Burpees in 15 seconds
Squats in 15 seconds

Today is the FRCF Fall Affiliate Weightlifting Meet at Front Range CrossFit. Rich and Robbie will be lifting in the 1:00 PM heat. We will also have lifters lifting on Sunday. Refer to the schedule posted on FRCF’s website our yesterday’s post for the lift times. Hope to see ya there.

Workout
5 Rounds for time:
15 Hang power snatch 75 lb./ 55 lb.
15 Wall Balls 20 lb./ 10 lb.

Post times to comments.

Strength WOD/Workout
On the 2-minute interval for 5 rounds, complete for max lbs. lifted:
Deadlift (add weight on bar)
Weighted pullups (add body weight plus additional weight or minus 20, 30, or 40 lb. bands)
Max set of Pushups (add body weight)

This is similar to the Tons o’ Fun workout where you pick a weight on each of the exercises and multiply the reps done by the weight used for a total score at the end. Sound confusing? Don’t worry, we’ll get you set up correctly!

Here is an extended collection of Coach Mark Rippetoe’s quotes

Saturday @ 1:00PM:
Rich T.
Robbie W.

Sunday @ 10:00AM:
Heather A.
Tiffany H.

Sunday @ 1:00PM:
Pat B.
Lucas F.
Mike C.
Joe G.

Front Range CrossFit
1338 South Valentia Street, Unit 180
Denver, Colorado 80247
Google Map

Julie hitting dumbbell snatches in the AM class.

This weekend is the FRCF Fall Affiliate Weightlifting Meet at Front Range CrossFit in Denver. We will have 8 athletes competing in the event. Complete schedule is posted on FRCF’s blog - come show your support this weekend.

Workout
4 Rounds for time:
400 meter run
50 Situps

Post time to comments.

Strength WOD
Press
3-3-3-1-1-1

Workout
2-Station Drill
Complete 2 three-minute rounds of each station w/ 1-min. rest between stations.
Station #1
6 Push Press
12 Box Jump

Station #2
12 KB Sumo Deadlift High Pull 53 lb./ 35 lb.
15-yard bear crawl

We started off strong this week with, what I believe, was a close to record day at MBS. If you have been a member of MBS for some time, you probably know that we have a lot going on – competitions, events, seminars, parties, more parties, and other things that are named something other than parties. As much as we enjoy hanging with you outside the gym, we still want you to be consistent with your workouts and nutrition. However, it can be ecspecially tough to maintain healthy habits during the holiday season. How do you survive? Check out what our friends at CrossFit Verve say about surviving the holiday season. Oorah Verve!

Congratulations to Sean and his wife Jenise on the birth of their baby girl Emrie Ryen Tallman at 11:19 AM on Sunday weighing in at 7lbs 11oz. Pictures will follow! 

Strength WOD
Good Mornings
3-3-3-3 (until max)
Work up to a heavy 3-rep max on the good mornings. Be prepared to start low and slowly go up…a lot of focus on maintaining mid-line stability.

Workout
4 Rounds for time:
10 meter sprint (down and back, touch floor)
15 pullups

Post load and times to comments.

Workout
“The Chief”
Complete max rounds in 3-min. of:
3 Power Clean
6 Pushup
9 Squats

Do 5 rounds for AMRoundsAP.

Post rounds to comments.

Rest Day

The MBS Hero and Villains Halloween Bash on Friday night.

Workout
8 rounds Tabata Intervals of:
Box Jump
Deadlift 135 lb./ 85 lb.
Ball Slams 20 lb./ 10 lb.

MBS CrossFit completed 100,000 meters (over 62 miles) on the rowers last night at 8:00 PM. The challenge couldn’t have been held over a nastier couple of days – the snow storm held us back in attendance, but not in intensity. We accomplished our goal of beating last years 100k time by 10 minutes with nearly 4 minutes to spare. Total time was 6 hours and 28 minutes. See all the sprint times here: (MBS 100k meter results PDF). Great job everyone!

You can watch the last 1,000 meters being rowed here

The MBS Halloween Bash is tonight at 8:00 PM. We will be doing a workout in our Super costumes. We hope to see you all there! There is no 5:30 or 6:30 PM workouts.

Workout
“Ryan”
5 Rounds for time of:
7 Muscle-ups
21 Burpees

Firefighter, Ryan Hummert, 22, was killed by sniper fire July 21st 2008 when he stepped off his fire truck responding to a call. He is survived by his parents Andrew and Jackie Hummert.

Post times to comments.