Yay!  Rope climbs!

Morning regular Scott N. has mad climbing skills.

Rope climbs today!  Don’t forget your tall socks.  There are 3 basic methods for securing the rope during a rope climb.  Left to Right in the photo below: the J hook, the ankle wrap, and the pinch.

The J hook method is quick to perform, however many people find this method to feel not very secure. The rope is hooked under one foot (like a J) and secured on top of that foot with your other foot.
The ankle wrap takes a few seconds to set up, but it feels more secure.  Using your dominant foot take your leg around the front of the rope and then around the back, allowing the rope to drape over your ankle to the instep of your foot.  Use your other foot to secure the rope between your feet.
The pinch is super quick but the most insecure and takes a lot of strength to pull off.  Simply pinch the rope between the instep of both feet.

If you don’t already have a preferred method, consult your coach and then practice, practice, practice. It will help you feel more comfortable and confident with rope climbs.

Workout of the Day
A. Back Squat 5-5-5-5-5
working up to your workout weight.
then
B. “Brehm”
For time:
10 rope climbs
20 back squat 165/110
30 handstand pushups
40 calorie row
*If your 1RM back squat is over 275/165 use 185/125
*If your 1RM back squat is over 335/205 use 225/135
*Handstand pushup mod is double kettle bell press 35/25
or whatever weight you can stabilize effectively.

Weapons of Mass Reconstruction

Tools to get your body back in proper working order.

Post-WOD foam rolling, strategic use of the lacrosse ball, thera-cane, static stretching and use of topical aids such as Tiger Balm or BioFreeze can help increase flexibility and break up muscle waste products which can accumulate to cause those pesky “knots” or you may have heard your massage therapist call them adhesions. Stay limber my friends.

Workout of the Day
A. On a 15 minute clock:
1 weighted muscle up
or
3 weighted pull ups
7 sets total working up to a max.
then
B. 2 Rounds
30 KB snatch left arm
30 Box jump 32″/24″
30 KB snatch right arm
Prescribed weight is 53/35. If scaling is needed, choose a weight
that you need to break up the work in no more than 2 sets.

Summer = sleds.

Workout of the Day
A. Basic 5 warm up

B. Front squat, 3-3-3-3-3 up to 245/155 lb.

C. “Jackie”
For time:
1000 meter row
50 Thrusters 45 lb.
30 Pullups

Both men and women will use the 45 lb. bar. This is a benchmark workout, so make sure you do the reps fully and scale if needed. See below for recommended scaling:

Level 1 – row 750, 40 thrusters, 20 band pullups
Level 2 – full row, thrusters, and band pullups
Level 3 – Rx

D. Cool down/stretch

Let’s try to be supple leopards today!

GWodders!  Today we are going to work on ankle, hip, and shoulder mobility as well as pistols and muscle ups.

The GWOD is going to be an experiment.  It’s a high skill WOD but also a mobility WOD.  We’ll try to keep your heart rate up with a bit of a run in between rounds, but we want to see if the movements start to feel better over the course of the workout by doing relevant mobility in between.

You with me? Check it out.

5 rounds:
sprint 200
ankle/hip mobility 30 seconds each side
10 alternating pistols (or mod)
shoulder mobility/tricep smash 30 seconds each side
5 muscle ups (or mod)

SQUAT!!!

The importance of the Squat

The squat is the most important movement we train in CrossFit. It is the most functional movement for your day to day life and strengthening the squat will give you good returns on all of your other movements. Pat says that squatting is like “putting money in the bank.” Every time you squat, you save a little bit. You never know when you’ll need to make a withdraw.

Below is an excerpt about the squat from Kelly Starrett’s new book Becoming a Supple Leopard:

Squatting and walking. If there are two movements you shouldn’t take for granted, its how to squat and how to walk. Make a good decision. Master both movements. 

Think about how many times you sit down and stand up. How much you walk. Walk and squat with crappy mechanics every day for years on end and it shouldn’t be much of a stunner that your knees and back glow with chronic pain and a doctor starts describing the modern wonders of joint replacement. (82)

Check out more on the Squat here from K-STAR.

The point is you should take pride and strive for perfect form with every squat you perform. Whether its an air squat, front squat, back squat, overhead squat, thruster, wall ball, box squat, or sitting on the toilet squat. Make it beautiful and it will pay off-put some money in your squat bank!

Workout of the Day
With a partner, four rounds for time of:
4 rope climbs or 24 towel pullups
100 foot Sprint
8 Squat cleans (225 / 125 lbs)
100 foot Sprint

Split the reps however you like. This is a sprint workout..go fast!

Karen focusing on a pistol.

Workout of the Day

A. Coaches choice

B. Axle clean and jerk, spend 15 minutes working up to a heavy single.

C. Regional Individual WOD #6
For time:
100 Double unders
50 HSPU (or 30 + pushups)
40 Toes to bar
30 Axle shoulder to overhead 135/95 lb.
120 ft. Barbell walking lunge 135/95 lb

Okay, this is a pretty difficult one today. Mainly, it will be the HSPU’s that slow most folks down. If you can’t do 15 HSPU unbroken (to the floor), we’d like you to scale the reps to 30 and do the remainder with regular pushups. Please scale reps to finish between 10-15 minutes. There will be a 15:59 minute cap on this workout!!

A little laughter for your Thursday One more day to Fridayyyy!

The regionals start tomorrow for the Europe, North East, South East, and Southern California regions. Check out this article from the games site to find out about coverage.

**Also, don’t forget to come cheer on your MBS peeps at the Boulder Classic Weightlifting meet on Saturday! Scroll down to Tuesdays post for the deets.

Workout of the Day
5 Rounds for time:
40 yard sled push (4/2 plates)
100 yard sprint
Rest 2 minutes

The sled push is down and back the distance of the back pad. The sprint is from the pad, to the parking lot grass and back to the pad. These should be ALL OUT SPRINTS! Make sure you can keep the sled moving the whole distance, then sprint yours ass off.

The wonders of coconut oil

Coconut oil can be found at almost any grocery store.

In the CrossFit world we’ve all heard about the benefits of cooking with coconut oil, especially in a Paleo diet.  But did you know that the wonders of coconut oil go far beyond the kitchen? Here are just a few more uses for this wonder nut:
Hair conditioner
Massage oil
Treatment for dermatitis
Boosts metabolism
Furniture and leather polish
Soothes burns
Bug bite relief
Has antibacterial qualities
Eye makeup remover
Toothpaste
Enriches mothers milk during lactation
Has UV protection qualities

Refined vs unrefined: One of the distinguishing differences between refined and unrefined coconut oil is the taste.  Because refined coconut oil is deodorized, it loses it’s signature coconut flavor and has no discernible taste or smell.  However, unrefined oil carries a mild coconut flavor and aroma. Refined coconut oil has a smoking point of 450 degrees F, whereas the smoking point of unrefined coconut oil is 350 degrees F. Because of its greater heat tolerance, refined coconut oil can be a better option for high-temperature cooking methods such as frying. However, In some cases, refined coconut oil undergoes additional steps to become hydrogenated—resulting in the presence of trans fats, which can contribute to heart disease. Either refined or unrefined coconut oil would be suitable for any use other than cooking.

Workout of the Day
A. Pistol and KB snatch practice
5 warm up sets of each
then
B. As many reps as possible:
4 minutes of Wall balls 20/14 lb.
4 minutes of chest to bar pullups
4 minutes of alternating pistols
4 minutes of KB power snatch 53/35 lb.

MBS athletes to compete in Boulder Classic this weekend.

Michael will be lifting some heavy s*** this weekend.

MBS athletes Amy Patrick, Emily Pieper and Michael Herring will be competing this weekend at the Flatirons Strength & Conditioning Boulder Classic, a USAW sanctioned olympic weightlifting competition.
Come cheer them on at Flatirons CrossFit
3640 Walnut St. Boulder.
Heat times: Amy Patrick 9am, Emily Pieper 11am, Michael Herring 3pm.

Workout of the Day
A. EMOM for 10 minutes
3 Deadlift @ 60% of 1RM
then
5×5 weighted dips, increasing weight each set.
then
B. AMRAP in 7 minutes
Burpee muscle ups
or
Burpee pull ups

Thanks to everyone that came out for the Team Rumble competition. Proceeds went to support our competition team heading to Salt Lake in 3 weeks.

Schedule Changes
CrossFit Masters class has moved to Thursday at 6pm. Wednesday evening Endurance is being moved off the schedule to incorporate some outside the box training. Talk to Emilee for more info on the Endurance group.

Thursday CF1 class is being moved to an earlier start time at 5:00pm. All other CF1 classes stay the same.

Workout of the Day
A. Pick 4 warm up

B. Squat clean, 1-1-1-1-1 up to workout weight. Get 5 pullups after each set, building up to either chest to bar, or bar muscle ups.

C. Rich’s Birthday Workout
4 rounds for time:
4 Squat clean @ 70% of 1RM
9 Bar muscle ups or 12 REALLY high chest to bar pullups
39 Double unders or 78 singles

D. Cool down/stretch