This is a good video showing how you can lose range of motion by not moving your body enough. He calls the buildup in the muscle tissue “fuzz”. Injuries play a big part in the buildup of fuzz, especially if you don’t work the joint and rehabilitate it.

Workout
“Jag 28”
For time:
Run 800 meters
28 Kettlebell swings, 2 pood
28 Strict Pull-ups
28 Kettlebell clean and jerk, 2 pood each
28 Strict Pull-ups
Run 800 meters

U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, Alabama, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, North Carolina, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan. He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.

Workout
Press, 5-5-5-5-5 @ 65%*

*A percentage is placed after the work sets whenever we want you to work across all sets at the same weight. Rest 90 seconds between work sets.

150 Pushups for time:

Each time you stop your set (you may rest in the top position only), sprint 40 meters (20 out, 20 back) and resume your pushups. There is no rest in returning to your pushups, you must immediately get back to the ground and starting doing pushups again. Basically, you are doing pushups, resting at the top, or sprinting…no other rest is allowed.

Endurance Class
The endurance class is meeting at Standley Lake HS track for a mile run. Meet at the gym at 7 to carpool or be at the track at 7:10.

Final Chance for Tickets to the CrossFit Games
There are less than 400 tickets left for spectators at the Games. If you have anyone that plans to watch you in Carson then please make sure they purchase their tickets immediately. We expect tickets to be completely sold out by Friday, so this is a friendly reminder to act now if you have friends or family that still need tickets.

“No matter who you are, how much money you make, or what kind of clothes you are wearing, CrossFit will force you to come face-to-face with your imperfections” - Julie Foucher, CrossFit Games athlete

Workout
Clean 3-3-3-3-3 up to 155 lb./105 lb. max

3 Rounds, 1 minute on/1 minute off alternating:
Max effort Ball slams 40/30 lb.
Max effort jumping pullups

I wrote up a semi-detailed overview of a strength programming template that we will begin this week. You can read it here. The goal of the program is to become better weightlifters. By saying weightlifter, I don’t necessarily mean that I only want you snatch and clean and jerk to improve. I think by practicing those movements frequently, you will see improvements in all your weightlifting from barbells to kettlebells to bags of groceries.

Workout
Snatch 3-3-3-3-3 @ 70%
Back Squat 5-5-5-5-5 @ 65%

AMRAP 10:
15 Hollow Rocks
15KBS 72/53

MBS Mud Run
There are still a few more spots available for the Mud Run. If you want to join, please email Patrick@mbscrossfit.com. We will begin the run at 8am. Since there are quite a few of you attending and we will have several coaches on the course, we will only have the 9am WOD (10 is cancelled).

MEMORIAL DAY SCHEDULE
There will be a single workout today at 9:00 AM. All other classes are cancelled. Regular schedule tomorrow.

Workout
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Workout
With a partner, complete for max reps:
8:00 minutes max calorie row
6:00 minutes max box jumps 24″/20″
4:00 minutes max Kettlebell swing 53lb/35lb
2:00 minutes max HSPU/pushups x2 (pushups are 1/2 score of HSPU)

Memorial Weekend Schedule
Saturday: normal classes at 9:00 and 10:00 (bring a friend to suffer at 10:00)
Monday: 9:00 AM “Murph” workout ONLY. Come join us in honoring those that have died for our country.

MBS Mud Run II
We have 8 spots left for the 2nd Annual MBS Mud Run on June 2nd. We will kick the run off at 8:00 sharp. Expect a 4-5 mile course with some fun obstacles mixed in. We are planning on making it much more challenging than lasts year’s…. Cost is FREE for MBS’ers and $20 for drop-ins. Email patrick@mbscrossfit.com to reserve a spot.

One of the lessons that I’ve learned in weightlifting is that you must always have balance, left to right and front to back. If you ask any powerlifter the key to building your bench press, they will tell you to get a strong back. Same goes for weightlifters and those that want to build a strong posterior, you need to build an anterior that can keep up.

Workout
For time:
Run 1200
50 Overhead walking lunge steps 45lb/25 lb.
30 Power snatch 115lb/75lb

The run will be to the end of the sidewalk and up “the hill” back to the gym.

Memorial Weekend Schedule

Saturday: normal classes at 9:00 and 10:00 (bring a friend to suffer at 10:00)

Monday: 9:00 AM “Murph” workout ONLY. Come join us in honoring those that have died for our country.

From Mobiltywod.com

We’ve been making the case for years that athletes need to pay attention to how the perform some of the “less” complex or ”less” difficult movements in their training. Otherwise, it is really easy to accidentally and deeply groove some pretty wonky movement patterning that will rear its ugly head during more complex, or heavily loaded movements. Take the innocuous double under for example. Without thinking about it, an athlete can easily groove a few hundred reps of some really bad jumping and landing, or some weird bouncing-piking hip thrust (BPHT- btw, tm) in a matter of minutes. Again, congrats on getting your double under, too bad you’ve wrecked your ability to ever really effectively jump, or open your hips violently. Practice doesn’t make perfect, practice makes permanent.

Workout
Row 500 at 85%

rest as needed,

“Annie”
50-40-30-20-10 reps for time:
Double unders
Situps

10 min cap. Substitute 2x fast singles if you don’t have double unders (100-80-60-etc.).

rest as needed,

Row 500 for time (beat first row time)

Endurance Class this morning at 7:00 AM - Check it out!

Also bring a Friend Workout this Saturday at 10:00 AM. If you have a co-worker or friend that has been wanting to try CrossFit, this is your chance.

Memorial Day - 9:00 AM Class Only. All other classes cancelled. Enjoy the weekend!

Motivation. In the 2009 CrossFit Games the highest snatch done by a male competitor in the top 16 was 255#, with the majority being at or below 200#’s. Fast forward just 3 years and the majority of Regional male athletes are snatching well over 200#’s. Where will we be in another 3 years?!!

Workout
16 minutes to reach max snatch “heavy single”
rest as needed
16 minutes to reach max clean and jerk “heavy single”

Power or squat is fine, use whatever you would normally use to get your best lift. “Heavy single” refers to your best lift where you still have good form - no slop. Watch Monday’s post before coming in and get some big lifts!

Workout
10 minutes at each station. Rest 5 min between:

1. Max effort bench press 1RM
2. Max height box jump
3. 2 Minutes max effort anchored abmat situps. Torso must be completely vertical at the top. Shoulders touch at the bottom without hips coming off the ground.

Tuesday & Thursday morning schedule
6:00 AM: WOD (main room)/Strength (garage)
7:00 AM: Endurance (main room)/Strength (garage)

Bring a Friend Workout this Saturday at 10:00 AM. If you have a co-worker or friend that has been wanting to try CrossFit, this is your chance.

Olympic Weightlifting at MBS
MBS will soon have it’s own weightlifting club sanctioned by USAW. We will be working out a training schedule for those interested in competing in the Olympic lifts. Two events that you should mark off on your calendar are July 21st for the MBS in-house weightlifting meet, and July 28th for the Rocky Mountain States Games weightlifting meet. More details will be posted soon.

Endurance class
You wanted it, we are bringing it. We are adding an endurance class on Tuesday and Thursday at 7:00am following the 6am WOD. We will have it as an open class for a few weeks until we work out dates for a summer program. We will very likely be closing it off at 12 participants, so if you want to improve your endurance, make sure to get in there this week. More info here.

Workout
For time:
100 double unders
rest exactly 1 minute
2 rounds of:
15-20 perfectly strict pullups
15-20 perfect pushups
15-20 perfect kettlebell swings
rest exactly 1 minute after each round
100 double unders

If you don’t have double unders, substitute 200 singles. For the pullup, pushup, KB swing complex, use a rep # that will allow you to keep your best form but also offer a challenge.

Rest as needed, then

Front Squat up to a heavy single