Welcome to MBS CrossFit

Our brand of fitness is unlike anything you have ever experienced before. We specialize in making you look, feel, and perform at your highest level. Our team is committed to bringing out the best in you, and helping you achieve your goals. MBS has been changing lives and improving performance with people from all walks of life since 2008. Our fitness program is fun, engaging, and effective. Come be a part of something special!

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Our Friends

Women of MBS

ladies of mbs

 

L to R and top to bottom:
Crystal P. getting great triple extension
Emily P. smiling even during ring pushups.
Anke S. working through her injury.
Ashly F. with impressive back and shoulders.
Mandy S. working on shoulder stability.

Before I knew CrossFitters, most women I knew (if they worked out at all) did power walking, light yoga or some sort of resemblance of pilates, but hardly broke a sweat. Women who try CrossFit are unique. Women who love CrossFit are toughies who could probably lift more than most guys at a globo-gym.

Workout of the Day
5 rounds for time
30KB Swings 53/35
20 Pushups
10 Box jumps 24″/20″

Extra credit:
Pullups AMRAP in 3 minutes

Post your scores to the whiteboard

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Muscle ups so fast the camera couldn't keep up!

Muscle ups so fast the camera couldn’t keep up!

 

Mid-line Strength

Mid-line, core, trunk…whatever you want to call the part between your powerful hips and legs and your upper body, needs to be strong if you want to be functional. If you want to be EXTREMELY functional, like the ability to snatch your body weight, pull yourself over gymnastic rings, or walk on your hands across the room, you are going to need to work on that core. You can see in the picture above that in order to come over the top of the rings, you must have a strong and quick (aka powerful) flexion at the hip to get stability and balance at the top of the rings for a muscle up. Our toes to bar exercise is a great way to build your core into a functional powerhouse!

 

Workout of the Day
Spend 10 minutes practicing your gymnastic kip. Get 5-7 sets of kips, building into a straight leg toes to bar.

For time:
10-1 Deadlifts
1-10 Toes to bar

L3 – 185/125 lb.
L2 – 155/105 lb.
L1 – 135/95 lb.

Extra credit:
AMRAP pushups in 3 minutes

Post your scores to the whiteboard.

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Sanitas Mountain in Boulder is a great hike. It's about 4 miles and takes about 1 hour to complete.

Sanitas Mountain in Boulder is a great hike. It’s about 4 miles and takes about 1 hour to complete.

 

Sorry Gymnastics and Open gym is cancelled this morning. Get out and enjoy a hike or a park!

 

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Meriah will be competing in Salt Lake City tomorrow.

Meriah will be competing in Salt Lake City tomorrow.

 

Lift heavy $hit!
Coach Meriah will be representing MBS tomorrow at the National Weightlifting Championships in Salt Lake City. You can watch the meet online with the link below. For those of you wanting to work on your lifts, Meriah will be putting together several Olympic lifting seminars starting in August. Stay tuned for more info!
Here is the link to the live feed to watch the 2014 Weightlifting National Championships.  The competition started on Friday. Coach Meriah will compete Sunday, 1pm mountain time on the RED platform in the 75kg A session.  For a schedule and updates you can go here.

 

 

Workout of the Day
“Coe”
10 rounds for time of:
10 Thrusters (95 lbs)
10 Ring push-ups
(20-min time cap)

or

With a partner, AMRAP 20:
P1 – 10 Thrusters 95/65 lb.
P2 – 10 Ring pushups
P1 – 200 meter run
P2 – Return to thrusters and continue to alternate through triplet. Only one partner works at a time.

Post your scores to the whiteboard.

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July is National Blueberry Month!

blueberries

Of all the fruits, these little gems deserve their own month! A tiny little powerhouse of a fruit, blueberries are full of fiber, antioxidants and have recently been shown to preserve age related memory loss.  Also, certain compounds in blueberries can reduce the risk of colon and ovarian cancer.   They’re super portable and kids love them too! To pick the best ones, look for berries uniform in color.  The larger berries tend to be juicier and sweeter than the smaller more tart ones.  Buy them now, at their peak of freshness and if you don’t eat them all… but why wouldn’t you… you can freeze them without worrying that they’ll loose many nutrients.

blueberry crisp

Paleo Blueberry Cobbler 
Recipe courtesy of Primallyinspired.com

Ingredients
  • 4 eggs
  • ¼ cup coconut oil (or butter or ghee)
  • ¼ cup pure raw honey or pure maple syrup
  • ½ cup coconut milk (or any other type of milk)
  • 2 teaspoons pure vanilla extract
  • ½ cup coconut flour
  • ¼ teaspoon cinnamon
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • 4 cups of frozen or fresh mixed berries (or any fruit)
  • 1 additional tablespoon coconut oil
  • 1 lemon, juiced and half of it zested
Instructions
  1. Preheat oven to 350 degrees F.
  2. In an 8×8 baking dish, add the 1 tablespoon coconut oil, fruit, fresh lemon juice and zest from half that lemon.
  3. In a bowl, mix together eggs, ¼ cup coconut oil, honey, coconut milk and vanilla.
  4. Mix in the coconut flour, cinnamon, baking soda and salt until it forms a batter.
  5. Drop the batter by spoonfuls all over the top of the fruit. You can leave it as spoonfuls or smooth it out.
  6. Bake for 35 minutes or until fruit is bubbly and top is done and golden brown.
  7. Enjoy!

To make this even better, add some whipped coconut cream or full-fat coconut milk (or whipped cream if you eat dairy) all over the top when it’s time to serve. Yum!!

Workout of the Day
“Bell”
3 rounds for time of:
185-lb. deadlifts, 21 reps
15 pull-ups
185-lb. front squats, 9 reps

Post your scores to the whiteboard.

 

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Kettlebell rainbow.

Kettlebell rainbow.

 

 

Workout of the Day
At “Go”
3 Rounds:
8 Toes to bar
8 Calorie row

At 5:00
3 Rounds:
8 Overhead squats 115/75 lb.
8 Bar facing burpees

At 10:00, repeat the first couplet
At 15:00, repeat the second couplet

If you finish the couplet early, rest the remaining time.

Post your two slowest couplet times to the whiteboard.

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The overhead squat is to midline control, stability,  and balance what the clean and snatch are to power – unsurpassed. (Glassman, CF Journal)

The overhead squat is to midline control, stability,
and balance what the clean and snatch are to power – unsurpassed. (Glassman, CF Journal)

 

Workout of the Day
Turkish Get-Up
Find your 1 rep max.
5/5-4/4-3/3-2/2-1/1-1/1-1/1
then
5 Rounds
50 yard sled push (25 out/back)
100 yard run (50 out/back)

Work in partners of 2-3 people and rest when your partner is going. Record YOUR slowest round.

Extra credit:
Spend 10 minutes stretching lower body.

Post your scores to the whiteboard.

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Guess the 6 pack

abs

Guess the gun show

guns

Answers to Guess the abs & guns posted on the MBS Facebook group page.

Workout of the Day
“Tyler”
5 rounds for time of:
7 Muscle-ups
21 Sumo-deadlift high-pulls (95 lbs)

*If you don’t have muscle ups do 2x chest to bar pullups.  Use bands as needed.

Post your scores to the Whiteboard.

Post your scores to the whiteboard

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Jula getting some pushups.

Jula getting some pushups.

 

Workout of the Day
Muscle clean, 1-1-1-1-1
Power Clean, 3-3-3-3-3
Clean, 5-5-5-5-5

Post your scores to the whiteboard.

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hahaha

hahaha

Gymnastics Skill Day
Today we will be working on dynamic ring muscle ups, handstands and possibly bar muscle ups.

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Troy and the Wednesday 5:30pm Boot Camp class doing some agility work. Agility - it's one of the Ten Components of Fitness.

Troy and the Wednesday 5:30pm Boot Camp class doing some agility work. Agility – it’s one of the Ten Components of Fitness.

 

Workout of the Day
“Nate”
As many rounds as possible in 20 minutes of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 72/53 lb.

Substitute 2x pullups if you don’t have muscle ups. Substitute 2x pushups if you don’t have handstand pushups.

Extra Credit:
OTM for 10 minutes 2 Bench press at 60%-70% of your 1RM. Focus on good execution and speed.
Post your scores to the whiteboard.

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MBSers having fun outside the gym.

renaissance fest

Wait.. there’s fun to be had outside the gym?

Workout of the Day
OTM for 10 minutes 2 overhead squats at 60%-70% of your 1RM. Focus on good execution and speed.


For time:
25 Pullups
50 Air squats
100 Double unders
25 Pushups
50 Air squats
100 Double unders
25 Situps
50 Air squats
100 Double unders
Rest 2 minutes, then
400 meter Farmer’s carry with 72/53 lb. KB’s in each hand.

Post your total time, including the farmer’s carry.

 

 

 

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Overhead squat - the last exercise at the regional and the first at the games.

Overhead squat – the last exercise at the regional and the first at the games.

 

Preparing for the Games

Last week I was asked a question on Facebook about how I’m preparing for the games. I just wanted to share my response with those folks that aren’t on FB and anyone else that follows the blog. There’s nothing too intense here…just my basic approach. But, hopefully it resonates with some of you that are training for your own events.

Response follows:

So, I could probably write 10 pages on all the thinking I have about my training…but, I’ll just point out the highlights. First off, I have been preparing my body for the amount of volume we’ll encounter at the games. The games is a minimum of 4 days of testing with multiple workouts per day. Additionally, there is the stress of travel, eating out, not having a set schedule, heat, and boredom (time between events) that all has to be taken into account in addition to the actual workouts. So, over the past 6 months, I have steadily built up my capacity to handle multiple workouts per day with minimal recovery. I try as much as possible to break my sessions up daily…meaning, hit a session earlier in the day, then take a couple hour break, then hit another session. That allows my body to cool down and have to restart it again for my second session. But, the majority of the time, I am forced to work out for 4-6 hours straight and get it all done in the same LONG session. Either way though, it’s just conditioning the body to get used to getting a lot of work done daily. My heavier days have included 8-10 different workouts/lifts. My lighter days are 3-4 different workouts or lifts. I will begin scaling down to more lighter days as we approach our final weeks.

Second, I am attacking weaknesses as much as I can while still holding on to my strengths. For me, that means I am swimming 3-4x week, working on my weaker barbell lifts (squats and Oly lifts) 3-4x week, and at the same time trying to keep my strengths like running and conditioning as high as possible. So, I’ll often start my day off with squatting or swimming, attacking that first. Then, I’ll finish my session with stuff that I’m stronger at. That ensures that I spend the majority of time on stuff I need help on, and if I have the time, I’ll finish with the stuff I’m already pretty decent at. Right now my shitlist includes swimming longer than 25 meters, handstand walking, pistols, back/front/overhead squat, snatch, clean and jerk, triple unders, short sprints, and I’ll throw deadlifts in there too. It’s not necessarily that I’m horrible at any of those, but that I think i can make significant improvement and I want to spend more time on them before the games. The stuff I feel pretty confident on right now is running long distances, bodyweight movements like air squats, pushups, pullups, lunges, light weight squats and oly movements, wall balls, and muscle ups. I’m sure I share similar strengths/weaknesses with a lot of my competitors, so it really comes down to who is working on their weaknesses more/better…

As far as nutrition and sleep goes, I think I’m doing well. I am super thankful for my wife and that she is familiar with how much work needs to go into this. She helps with everything at home…she even mows the lawn with our daughter on her back. Some days when I get home from training, the last thing I can think of doing is walking around another 45 min pushing a mower. So, I gotta give her some credit for handling a lot of chores at home and making that bit easier on me. Also, I’m getting a ton of help from our coaches and staff at MBS…it really is a team effort to making it work. I’m coaching a pretty light schedule. When you account for 4-6 hours of training, another 2-3 hours of mobility, food prep, and other recovery stuff, there isn’t a whole lot left in the day. I will usually spend as much as the remaining time/energy with my wife and daughter because that keeps me balanced. This year I’m not being super strict on diet…I’m not weighing or measuring anything. I’m just making sure I’m eating a good 3-4 meals a day of meat, lots of veggies and fruit, and a lot of healthy fat. Last year I was messing around with high carbs and carb loading and I learned how you can quickly gain 25 lbs! I take the basic supps daily – multivitamins, fish oil, glutamine, and BCAA’s…all of which are the Nutriforce supps in our store at the gym. I’ve been cycling creatine also for the past 6 months, one month on, one month off.

I guess the last thing to cover is building the mindset. Yes of course I would have to bring that up…the thing is, all 45 athletes that I’ll be competing against know all the stuff that I wrote above…they are all practicing the same things to varying degrees. I think the difference that you’ll see on competition day will be a direct look at the degree to which the athletes put effort into it. Everyone trained hard…but, who trained hard on the days they didn’t want to train hard? Who was mentally tough enough to do that? Everyone knew to work on their weaknesses, but who worked on them every day regardless? Those who did will shine through. Everyone tried to eat clean and healthy, but who did it more consistently and treated their bodies better during training? Those who are and were mentally strong during training – meaning, they worked when they were tired, ate clean when they wanted to eat a cheeseburger, got 8 hours of sleep when they were invited to party all night, they will go into competition knowing the sacrifices they made…they will know that they’ve worked hard…maybe as hard as they possibly could. All of those sacrifices are tests of will power, call them will power workouts or mental workouts, and they will have strengthened that individual’s mind to be sharp and strong on competition day. During the past 6 months, there have been MANY days that I’ve got under a bar while my legs were way too sore…said goodbye to Payton and Janelle when all I wanted to do was stay at home and hangout…and started the clock for a workout that I wish I didn’t have to do. I have made a ton of sacrifices and stayed committed to the decision to push forward…I think that mental edge is what is going to play the biggest factor in Carson.

 

 

Workout of the Day
Spend 15 minutes building up in weight and practicing the sled, DB snatch, and high box jumps. Do at least 3 rotations on each exercise before beginning workout.
Then,

In a team of 3, AMRAP 12:
P1 – 50 yd sled pull shuttle (25 out/back), 4/3 plates
P2 – Single-arm DB snatch 55/35 lb. (reps)
P3 – Box jump 32/24″ (reps)

Rotate on completion of sled pull. Post team’s total reps of DB snatch and BJ’s combined.
Extra credit
Practice ring support and dips for 10 minutes. Accumulate 50 reps.

Post your scores to the whiteboard.

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YouTube Preview Image

 

“Regardless of what the problem is, the answer is to squat.” – Greg Glassman

 

I hope you get a chance to watch this video on the squat. I’ve been putting a lot of attention into my squat recently and have been loving every bit of it. For the longest time, I figured my squat was fine…why bother working on such a basic movement? But, what I found is that by working on my squat, I was able to work through hip, knee, and ankle mobility, strengthen my core, and make overall improvements on my CrossFit workouts, just by focusing on this single movement. I guess it makes sense though. Being such a natural, compound, and functional movement, something we use on an everyday basis, we will see the benefits clearly and immediately by spending time making it better.

Want some advice? Don’t overlook the squat. Air squats count too, especially the ones in your warm ups. Take the time and focus on doing them right. Practice doesn’t make perfect. Perfect practice makes perfect.

 

How to squat 

Here are some valuable cues to a sound squat. Many encourage identical
behaviors.

1. Start with the feet about shoulder width apart and slightly toed out.
2. Keep your head up looking slightly above parallel.
3. Don’t look down at all; ground is in peripheral vision only.
4. Accentuate the normal arch of the lumbar curve and then pull the excess
arch out with the abs.
5. Keep the midsection very tight.
6. Send your butt back and down.
7. Your knees track over the line of the foot.
8. Don’t let the knees roll inside the foot.
9. Keep as much pressure on the heels as possible.
10. Stay off of the balls of the feet.
11. Delay the knees forward travel as much as possible.
12. Lift your arms out and up as you descend.
13. Keep your torso elongated.
14. Send hands as far away from your butt as possible.
15. In profile, the ear does not move forward during the squat, it travels straight down.
16. Don’t let the squat just sink, but pull yourself down with the hip flexors.
17. Don’t let the lumbar curve surrender as you settle in to the bottom.
18. Stop when the fold of the hip is below the knee – break parallel with the thigh.
19. Squeeze glutes and hamstrings and rise without any leaning forward or shifting of balance.
20. Return on the exact same path as you descended.
21. Use every bit of musculature you can; there is no part of the body uninvolved.
22. On rising, without moving your feet, exert pressure to the outside of your feet as though you were trying to separate the ground beneath you
23. At the top of the stroke stand as tall as you possibly can.

(courtesy of the CrossFit Journal article “Squat Clinic“, 2002)

 

 

Workout of the Day
Strength work
On the minute for 10 minutes, 2 Front squats. Work at a 60-70% and focus on good execution and speed.

“Prison Rules”
Complete 2-3 reps* every :15 for 16 intervals. Take 1:00 rest between exercises.
Power snatch
Power clean and jerk
Thruster

L3 – 95/65 lb.
L2 – 75/55 lb.

*This workout is a great test of conditioning and movement efficiency. If you are struggling on either, it will be best to take 2 reps per :15 seconds and challenge yourself to maintain good form.


Extra credit
3 Rounds
21 GHD situps
7 Bar muscle ups or 14 Toes to bar

Post your scores to the whiteboard.

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Keeping proper back alignment while dead lifting.

Improper back alignment while deadlifting is a pretty quick way to end up with an injury. Most often a bad back is not one incident, rather a culmination of small injuries and stresses that contribute to one event being the “straw that broke the camel’s back.”
Proper form is a tight core, hard arch in the lower back, shoulders pulled back and chest up.  A tight core allows for stabilization of the lower back.  The most common cause of rounding the lower back is a weak core and lower back.  Toes to bar, sit ups, overhead squats for the core and good morning and reverse hypers will help.
Some lifters profess that a rounded back is inevitable while lifting big weight and even use a technique called cat-backing, but these methods are best left to veteran lifters and not recommended for routine lifting.

doug

Like a lot of us, Doug is capable of lifting some serious weight even though his form could use some work. In the above photo, notice Doug’s set up is more of  a flat back.  In the middle picture he’s already lost any tightness in his core and lower back and the third continues his rounded back.

deadlift1

The above photo shows proper progression of the deadlift.

Ask a coach to evaluate your set up and execution.

Workout of the Day
OTM for 10 minutes: 2 dead lifts. 60%-70% of your 1RM focusing on good execution and speed.
then
“Cindy”
As many rounds as possible in 20 min:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
As many rounds as possible in 20 min:
5 Handstand push-ups
10 Pistols (1-legged squats)
15 Pull-ups

Post your scores to the Whiteboard.

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