Final $10 clinics coming up!
Here are the last of the $10 clinics and our schedule for Saturdays up to the Open workouts…

February 2nd: $10 Strongman clinic, 9-11am
February 9th: $10 Pullup clinic
February 16th: $10 Field Day Challenge, 9-11 (3 workouts)
February 23rd: Bring a friend to CrossFit at 10am
March 9-April 6th: CrossFit Games Open workouts

Please help us keep these Saturday events running smoothly and check Mind Body for signup. We will be getting everything up in the next couple of weeks.

Workout of the Day
8 intervals of:
Row 150 or Run 200
Rest 90 seconds
(these are all out sprints that should take you 22-30 seconds to complete. Modify to 100/150 if needed)
then
3 Rounds for time:
200 meter farmers carry 106/70 lb. or 144/88lb.
25 Pushup or 15 HSPU

Pullups!

What’s up with CrossFit and all of the different kinds of pullups? Body builders and personal trainers outside of CrossFit make fun of CrossFitters for “cheating” to get their chin over the bar. Do you think kipping is cheating?

Pullups are analogous to the different types of presses. There is a strict press, push press, and jerk. That said, there is a strict pullup, kipping pullup, and butterfly pullup. Each has a specific purpose and place. I often hear people wanting to get kipping pullups so they don’t have to get a strict pull up or chin up. Athletes who have kipping pullups want nothing more than to get butterfly pullups. Kipping pullups do not replace strict pullups and butterfly doesn’t replace kipping. We need all of the types of pullups in our toolbox just like we need all of the presses for different applications. The truth is that strict strength is the prerequisite for any of the skills to follow. To get kipping or butterfly pullups, you will have to increase and maintain your strict pulling strength. So to address the personal trainers and bodybuilders, yes, we still do strict and weighted pullups! The kipping pullup is a gymnastic skill that eventually progresses into a muscle up or a bar muscle up. The chest to bar pullup is kind of a halfway point to the muscle up. The butterfly pullup is mostly useful in the sport of CrossFit (i.e. WODs and competition) and to impress your friends of course! The point of this post is that I see so many of you working on kipping and butterfly pullups after class. Of course this is awesome, but you should also supplement your skill work with some strict pulls! You can do strict supine ring rows, chins, pullups, chest to bar pullups, and muscle ups. Add weight to these over time. If you have questions about how to supplement your strict pulls, ask a coach!

Workout of the Day
2012 Games Workout 12.2
Proceed through the sequence below completing as many reps as possible in 10 minutes of:

75/45 pound Snatch, 30 reps
135/75 pound Snatch, 30 reps
165/100 pound Snatch, 30 reps
210/120 pound Snatch, as many reps as possible

Reebok CrossFit Open Registration starts today!

The Reebok CrossFit Open runs March 6th through April 7th and is open to athletes of all abilities. By participating, you’ll see how you rank against others in your region and around the world during 5 weeks of judged and scored workouts. If you’ve never been a part of the Open before, it’s fun and exciting beyond what words can describe. Experience it for yourself! We encourage everyone to participate!

Here’s how to get signed up:

• Click here and either create your account or use last year’s sign in.
• Use MBS CrossFit as your affiliate. This is so we can verify your scores.

Then get ready to work hard and have fun with your gym mates. The WODs are announced weekly by CFHQ and MBS will hold Games WODs on Thursdays and Saturdays. You will both act as a judge and be judged by other athletes, so make sure you’re clear on standards for each movement.

Feel free to contact any of the MBS coaches if you have questions.

Workout of the Day
3 Rounds for time:
40 goblet squats 53/35 lb.
40 Abmat situps

Strongman Clinic February 2nd 9am-11am

Learn Strongman skills from

Jacob “El Chupacabra” Miskimens.

• #1 ranked colorado amateur
• previous #1 ranked us amateur
• previous world record holder 400 lb husafell stone
• Placed 2^nd & 12^th US amateur nationals

This 2 hour clinic will cover strongman skills that will test
your raw strength, coordination and stamina and speed.

Techniques you will learn include tire flip, stone lifting , axel and log lifts

MBS Members $10
Non Members welcome $20

Pre-registration on Mindbody required.

Click here to register

Workout of the Day
Partner AMRAP in 20 minutes:
100 Calorie row
100 Pushups
100 Pullups
100 Burpees
100 “Russian” KB swings
(KB goes to eye level) 53/35 lb

Job Opportunities at MBS

Do you love CrossFit? We are looking to fill two positions, an Office Manager/Bookkeeper and Lead Trainer at MBS CrossFit as soon as possible. As we continue to grow we are excited to be looking for motivated individuals to be part of our team.

Please check out www.mbscrossfit.com/jobs for more info.

Don’t worry, Emilee isn’t leaving us… we are excited that she will be stepping into a new position as Athlete Services Manager. She will be working for you; keeping MBS cool, having sweet MBS gear in stock and planning fun community/social events. Make sure to like us on Facebook and follow MBS on Twitter to be in the know! If there is anything you would like to see MBS do, or have any suggestions Emilee is your woman!

Programming Updates
Since I know you guys like to have an idea of what “fun” you’ll be doing in here, we thought we’d share the programming vision for the next period. From now until the beginning of the CrossFit Open, we will be working heavily on some of the stuff that we think will benefit all of you athletes in the CrossFit Open. This doesn’t mean we are all going to start training like Games athletes, but it does mean you’ll see us messing around with these movements more frequently. Always know that your safety is our #1 priority and we encourage scaling movements to your skill/ability level.

Here are a few focus areas we will be working on:

Handstand pushups - Typically, these are done to where your head touches to the floor at the same level your hands are placed. Modifications - head touches 1 or 2 abmats, pike pushup variations, pushups, and KB or BB presses.

Pistols - Typically, these are done without support where you begin standing and squat on a single leg to the depth of a normal squat, then stand back up. Modifications - pistol with support (grab band, rings, or pole), pistol on box, single leg box step up, split squats.

Muscle ups - Begin below the rings and pull yourself to above the rings in support position with elbows locked out. Modifications - Chest to bar and regular pullups, dips (bar and ring), pushups, and ring transitions.

Olympic Snatch and Clean and Jerk - Both of these movements require a high amount of skill that is developed over many, many reps and good coaching. We always encourage scaling the weight and working on body position and speed.

Variety in time and movements - Intensity is what CrossFit is all about. Sometimes the trick to getting more intensity out of your workouts is to get creative with your workouts. So, we will be stepping outside our programming “comfort zone” and trying new things with intervals, rest periods, rep schemes, and more variation in movements. Get ready for more Strongman stuff!

Workout of the Day
Back Squat
1-10-1-20
then
Run 800
Rest 3 min
Run 800
Rest 3 min
AMRAP in 4 min:
24 Double unders or 12 attempts
12 Lateral stick jumps (p-bars)

Gymnastics is at noon today at noon and is free with your unlimited MBS membership. Sign up on mind body because it’s capped at 20.

Workout of the Day
20 Min AMRAP Complete as much of the 3, 6, 9, 12… etc. latter with a partner as possible:
KB Swings - 53/35 lbs
HR Push ups
Box Jumps - 24/20

Farewell Dan “Finker”

We want to let everyone know that Dan will be leaving MBS. He has been a rock on our morning crew for almost 3 years! For those that know what our morning crew is like, that says a great deal for Dan’s toughness. Besides, anyone that hacks it that long before the sun is up, is one hard dude. Dan was also “the big guy” on our competition last year when we took 4th overall. Needless to say, he will be missed as an athlete and a coach. He plans on continuing CrossFit and inspiring athletes. We wish him, Mary, and Zoe the best of luck and wishes. Don’t you guys worry though, we still have RJ for our Canadian jokes.

Still spots open for the Double Under Clinic this Saturday from 2:30-4:00 PM. This is a great time to get your double unders. I can almost guarantee that you will see them in the CrossFit Open. Sign up on Mind Body please. Thanks.

Are you on the MBS CrossFit’s Facebook group page? If not, please search us out….it is where we post all the “inner circle” stuff.

Workout of the Day
**Deload Week**
5-3-1 Deadlift (90% of 1RM)
5 x 40% – 5 x 50% – 5 x 60%

then

4 Rounds for reps:
1 min Wall Ball - 20/14 lbs
1 min Pull ups or jumping pullups
1 min Double Unders
1 min Rest

The importance of warmup (and cooldown)

The San Francisco 49ers are attributing their success (and injury prevention) this season to their warmup.

“…But as the 49ers head to Atlanta favored to beat the Falcons this weekend and advance to their first Super Bowl in 18 years, here’s another possibility: Maybe it’s that they stretch a lot.” Check out the full article here.

This is pretty interesting. Have the coaches at MBS been talking with coach Harbaugh about how to warm up for training sessions? No, this is not new information. The trouble is implementation. It is easy to show up at the gym, do a couple arm circles, and jump right in to a WOD. I have been guilty of this countless times-especially in lifting sessions. A proper warmup will definitely help your training session, but will also help in the long run with injury prevention and recovery. The coaches at MBS do a great job warming you up, but with only hour long classes, there is not always time for a cool down. A cool down is just as beneficial to your recovery as the warmup is to your WOD. Do yourselves a favor and take 10 extra minutes after class to cool down, and do some cool down stretches. A slow 1000 meter row is a great cool down, followed by some static stretching. Put some extra attention into your hips and hamstrings and whatever primary muscle group was used during the WOD. Rolling is a great option as well. If you have questions regarding warmup or what do do for your cool down, ask a coach!

Workout of the Day
“2012 Games Workout 12.1″

Complete as many reps as possible in 7 minutes of:
Burpees

Same standard as the 2012 Open, jump and touch a target 6″ above reach. The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.

If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.

Leave Nothing in the Tank.

I love this picture of Joe. Joe gave everything he had to that WOD and left nothing in the tank… and still managed a smile and 2 thumbs up for the camera.

How will you approach today’s WOD? Will you go through the motions, not wanting to go too hard because you still have to go back to work or pick up the kids or still have a meeting to get to? Or will you drip sweat, curse and swear and leave the gym knowing you couldn’t have possibly worked harder and that you left nothing in the tank?

Workout of the Day
**Deload Week**
5-3-1 Press (90% of 1RM)
5 x 40% – 5 x 50% – 5 x 60%

then

5 Rounds for Load and Time:
10 Front rack barbell walking lunges 135/95 lb.
20 Abmat sit ups (feet anchored)

If you squat more than 275/185 use 155/105 lb. Competitors - do 10 GHD situps.

New Year’s Challenge Current Standings:

Tanner’s team is in the lead with Team Awesome and CJ’s team close behind. We’re about half way through the New Year’s Challenge. People are consistently eating paleo, sleeping for 8 hours and getting daily SMR in! Listen to some of the comments from participants:

“Going strong and happy with the results.”

“Headaches are gone since I added extra protein and everything on track and going well!”

“Consistent SMR has been awesome, and I think key in recovery and how I feel for the next day’s workout. My dogs are LOVING all the walks! My goal for the 2nd half of this challenge is to add in a couple of massages and more yoga.”

“I have been … hitting some strength WODs to vary things up, which I think helps me keep a higher-than-normal workout schedule without risking overtraining or injury.”

“Down 6 pounds, headaches are gone…”

Keep up the good work everyone!

Workout of the Day
AMRAP for 20 minutes:
3 Clean & Jerks 185/135 lb.
9 Pullups or 3 Muscle ups

Mod 1 - 165/115 for 4 reps
Mod 2 - 135/95 for 5 reps

Jumprope Clinic next Saturday, January 26th from 2:30-4:00 pm

Jumping Rope by Jurney

If you have yet to notice, we have an entirely new set of jump ropes – thanks to MBS’ relationship with Molly Metz, 5 Time World Jump Rope Champion. Molly and her team of instructors from JumpNRope recently held a jump rope clinic at the gym. Although jumping rope seems like a kids’ activity, we Cross Fitters realize, it takes skill. And like everything else, some people are naturally better at jumping rope than others. That said, just because some people can hit double-unders, there are many of us wasting precious energy jumping rope in an incredibly inefficient manner. Like all physical movements, “perfect practice makes perfect”. Practicing every day can help you to improve a little, however, if your technique is horrible and you are practicing every day, you’ll merely perfect some horrible form of jumping rope.

If you’d like to improve your jump roping ability, to follow are Molly’s guidelines.

Shoulders and chest should be relaxed & loose, with the chest straight forward. The shoulders and chest do NO WORK. Our hands should always be 6-8” from body, hold a tight grip near the top of the handle, with your thumb on the handle. The feet will bound approximately 2-3” and land softly. The head and neck are relaxed with your gaze fixed to horizon. The elbows remain close to the body in a “bicep curl position”. Now the wrists are the driving force. The wrists trace egg-sized circles and perform a quick “flick flick” motion. Hips are in line with the shoulders and toes (your body is upright), and the abdominals are always engaged. The knees are bent in an athletic position as they catch the soft bounce.

The new ropes will help you improve your skill as MBS has obtained both “warm up” and “training” ropes. The beaded ones are the warm up ropes and have a heavier feel so you know where the rope is at all times. Once warmed up, use a trainer rope to move a little more quickly. If you are still working on becoming a proficient jumper, by all means, continue with single jumps for a while. Once you are comfortable there, begin doing your singles 1 foot at a time – letting the rope pass under the OPPOSITE foot EVERY time it passes beneath you. From there you’ll be on your way to the sought after double-unders of your dreams. Happy jumping!

Workout of the Day
**Deload Week**
5-3-1 Back Squat (90% of 1RM)
5 x 40% – 5 x 50% – 5 x 60%

then

Complete as many rounds and reps as possible in 10 minutes of:
30 Double-unders
15 Power snatches 75/55 lb.

Everyone meet Nick Beghtol, our Competitor Program HC. Nick has been a part of our gym since 2008, but has been in and out with a busy family and work schedule. He is a fierce competitor and great addition to the MBS Team.

Double Under Clinic next Saturday, January 26th from 2:30-4:00pm
We are keeping the clinics going with a double under session next Saturday. Our coaches are going to use the skills we’ve taken from Molly Metz and her jumproping crew to practice 90-straight minutes of slashing the ropes. Cost is $10, sign up on Mind Body.

Workout of the Day
5-3-1 Deadlift (90% of 1RM)
5 x 75% – 3 x 85% – AMRAP x 95%

then

AMRAP in 30 min:
Sled push/pull

This may be done with a partner or solo. It actually might be done for distance…it will depend on the class and weather conditions!