A group 19-man/woman pushup.
MBS will be open for regular classes tomorrow at 9:00 and 10:00 AM. If you still haven't done 11.6, this will be your last opportunity to complete the workout.
MBS athletes will be doing 11.6 at CrossFit Roots between 9-11 AM today. If you would like to come support the team, check out the CrossFit Roots website for directions and more info.
Bill keeping score of Dawn in workout 11.6.
MBS will be open for regular classes tomorrow at 9:00 and 10:00 AM. If you still haven't done 11.6, this will be your last opportunity to complete the workout.
Aaron chest to bar pullup.
This Saturday will be the final day of the CrossFit Open (check Tuesday's post). We appreciate everyone's hard work and support of each other in the workouts. Over the past 6 weeks there has been too many personal records broken and inspiring efforts to mention in a single post. I'll do my best to get all the pics up soon. Also, a big thanks to our coaches (Rich, Leah, Dan, Sean, and Jared) for putting in the extra time and effort to make it all happen.
In case you haven't been checking the CrossFit Games Leaderboard, the MBS Team is doing VERY WELL and will be competing for a top spot at Regionals on June 10-12. We also have a couple individual competitors that will competing for a spot at the games! Way to go everyone!
A cool vid:
Michelle using explosive strength and speed in the power clean!
Bender giving Jeff a spot during last week's bench workout.
The final workout for the CrossFit Open is this week. You have two options:
1. Hit the workout at MBS on Wednesday in the normal workout of the day, or
2. Head up to Crossfit Roots on Saturday and do the workout with the Roots, MBS, and Verve crews. Here is the info to sign up for a heat at Roots in Boulder.
Either way you go, you are going to get a ton of support to finish off the 2011 Games season strong. We will still have 9:00 and 10:00 AM class at MBS on Saturday. For those that can't do Wednesday at MBS or Saturday at Roots, please shoot us an email when you'd like to makeup the workout.
Check out Rich giving us some ideas for working our abs. Strengthening the abs is a lot more than just developing a six-pack. Having a ripped belly also aids in stabilizing the torso in our heavy lifting. Kudos to cores.
Sam working on her Muscle up
HAPPY BIRTHDAY SAM
Happy 25th Birthday Sam. Thanks for the awesome workout! Running, Double Unders, and Burpees… oh my!
This is definitely a “Sam” workout.
Saturday's Schedule
We will have regular classes tomorrow at 9am and 10am.
If you are interested in heading down to CrossFit Verve tomorrow for the CrossFit Open Workout - 11.5, here's what you need to know.
Athletes must be at CrossFit Verve at 9am to sign up for a heat. Heats will start at 9:30am and run every half hour until noon. If you are interested in going to cheer on our MBS athletes will do our best to let everyone know when we will be competing.
Ethan Robert Green
We would like to offically welcome Ethan Robert Green into the MBS family. Ethan was born on Sunday, April 17th, weighing in at 8lbs, 8oz.
Congratulations to Melissa and Jacob.
Crossfit Games Open Workout 11.5
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
Why You Should Bench Press
Check out this video by Kelly Starrett, DPT. He talks about why the bench press is important for proper shoulder joint function and how you can relate this pressing exercise to other movements we us in everyday CrossFit life.
Maintaining Wrist Mobility
By Mary Finck, DPT
Below are some ideas for wrist flexion and extension flexibility that should help with overhead movements and maintaining a good rack position. If wrist flexibility is deficient, it can effect the more proximal joints such as the elbow and shoulder. Increasing wrist flexibility can help maximize your potential!
The strongest position of the wrist is in slight extension as seen in this picture blow. Taping can be used during heavy loading to limit excessive end range. To tape the wrist prior to exercise, maintain slight extension and spread fingers, so that you can maximize the stabilization with the tape.
Wrist Extension Stretches - =Hold Stretch x 2 min. Keep palms together & fingers straight!
(A slight change in angle or pressure may help finding a point of restriction)
Wrist Flexion Stretch - Hold Stretch x 2 min
Band Distraction/Extension Mobilization - This self mobilization stretch will help with capsular opening and wrist extension. Try to supinate (turning elbow outward) at the elbow to change the location of the stretch.
NOTE: All stretches should be pain free!!
MBS will be hosting workout 11.4 tomorrow FREE of charge for anyone that wants to join.
The first heat will go at 9:40 AM and run roughly every 20 minutes until completion or noon, whichever comes first. Heats will be assigned on a first-come, first-serve basis. Meaning, you show up and sign up for a heat on the whiteboard. There will be between 8-12 athletes per heat.
We will be able to scale the workout for individuals that cannot do the prescribed Overhead Squat weight or muscle ups. The modification for muscle ups will be 2x ring dips.
This weekend is going to be FREE of charge, so we encourage all garage and local CF'ers to come and hang on the rings (if you get that far) with us. Keeping it simple and fun. Hope to see you here!
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MJ after 131 reps on workout 11.4.
Bender finishing strong!
MBS will be hosting workout 11.4 tomorrow for anyone that wants to join. We will begin with the first heat at 9:40 AM and run roughly every 20 minutes until completion or noon, whichever comes first. Heats will be assigned on a first-come, first-serve basis. Meaning, you show up and sign up for a heat on the whiteboard. There will be between 8-12 athletes per heat. We willl make sure everyone gets a chance to do the workout.
This weekend is going to be FREE of charge, so we encourage all garage and local CF'ers to come and hang on the rings (if you get that far) with us. Keeping it simple and fun. Hope to see you here!
Shirley doing an exceptional overhead squat.
“The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability.” - The Overhead Squat by Greg Glassman in the CrossFit Journal
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