To check in with Pat and the MBS team, check out the games leaderboard. Make sure to filter by the Southwest Region.
Workout of the Day
With a partner, AMRAP in 20:
5 Pullups
10 Pushups
15 Air squats
One partner will begin on pullups, while the other will run 400 meters. Once the runner returns, he will immediately pick up where the other partner left off. Score is total rounds completed in 20 minutes.
The following classes are cancelled:
Today’s CF1 evening class
Saturday, June 1st Competitors class. Still on for normal 9 and 10 am WODS
Normal schedule will resume Monday June 3rd.
The entire MBS family will be cheering on Pat and the team from both near and far. So many people were able to make the trip to be right there at the Olympic Oval in Salt Lake City to lose their voices while screaming in support of our athletes! And the rest of us will be glued to our computers for scoring updates from the games website. You can check here for updates. Stay tuned to the MBS Facebook and group page for updates directly from the games. Good luck, guys!
Workout of the Day
“Helen”
3 rounds for time:
400 meter run
21 kettlebell swings (1.5 pood)
12 pull-ups
Beyond The Whiteboard
If you’re not already a member of beyondthewhiteboard.com, we suggest you become one ASAP. It is an online service that tracks progress on your pursuit of fitness. The MBS daily WOD is synced so all you have to do is log in and enter your time or score. The best part is that the service is free with your MBS membership. If you were to sign up as an individual (not part of MBS), this service would have a yearly fee.
The site is very user friendly. If you happen to do some extra work at the gym, travel, or do any additional WODs on your own, it is very easy for you to build and track them on your own. Also, the mobile version of the site makes it easy for you to log your WOD from your smart phone while you’re still at the gym.
The best part about the site is the analysis. The more data you put in, the more the site generates. If you forgot your max back squat, you can easily look it up. To take it a step further, if you put in your body weight and measurements, the site will calculate your average power for a given workout (if you like to get geeky like we do).
You can choose privacy settings if you want to keep any of your data to yourself. If you keep your WOD stats viewable to our gym only, it becomes an online whiteboard. This is fun! We can comment on each other’s PRs and take our usual gym banter to an online forum.
By now, you should have all received an email invitation to join. If you haven’t received one, please post your email address to comments below. If you already have an account, make sure you change your gym to MBS in your profile. You won’t be charged anymore once you change it over.
Workout of the Day
“Omar”
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
“The best training and diet will not compensate for insufficient rest, and sleep is the best, (and in some instances, the only) way of getting this rest. During sleep, growth hormone is produced and protein synthesis occurs. These are only two beneficial aspects of sleep. Energy consumption reduction and brain cell restoration are two other aspects equally important. Research suggests that during REM sleep the body is able to restore organs, bones and tissue,replenish immune cells, and circulate human growth hormone. Sleep has a profound effect on muscle growth and physical well being.” -Bodybuilding.com
In addition to scheduling your workouts, meticulously balancing your diet, ensuring you’re well hydrated and as supple as a leopard, one of the most impactful things you can do for your body is to make sure you’re getting 8 hours of quality, uninterrupted sleep per night. Sweet dreams.
Workout of the Day
A. Turkish Get Ups 3-3-3-2-2-2-1-1-1
Work up to a heavy on each side.
then
B. 5 rounds for time:
Run 400
30 ab mat/GHD sit ups
There are only 4 GHD machines. Do at least 1 and a max of 2 rounds on the GHD to ensure everyone gets a turn.
Crossfit works for many reasons, one of which is the team environment. Whether a one person WOD where we’re cheering each other on, breathless, in the middle of the suck or a team WOD where we share the load and my shortcomings are made up for by your strengths and vice versa, there is hardly a WOD we would want to get through alone. The teamwork fostered in the gym branches into our work and home lives building stronger bonds between people and getting more work done. Todays WOD will make you thankful you have someone by your side…
Workout of the Day
Coach Shirley’s 40th Birthday WOD
In teams of 3 complete for time:
Station 1: 100 push press @ 95/65
Partner 1 works on presses, Partner 2 holds a handstand, Partner 3 rests.
Rotate in this order: rest, handstand, press. Continue until 100 reps have been completed.
Station 2: 9 x of a 40 yard sled push
Each person takes 3 sled pushes. One person works at a time.
Station 3: 200 Deadlift @ 135/95
Partner 1 works on Deadlift, Partner 2 holds side plank on elbow, Partner 3 rests.
Rotate in this order: rest, plank, deadlift. Deadlifts only count if partner is actively holding plank.
Continue until 200 reps have been completed.
Station 4: 6 sets of 40 yard sled push. 2 each partner
Station 5: 300 Air Squats
Partner 1 air squats, Partner 2 wall squat hold @ parallel, Partner 3 rests.
Rotate in this order: rest, wall squat hold, air squat.
Continue until 300 air squats have been completed.
Station 6: 3 sets of 40 yard sled push. 1 each partner.
Station 7: As a team in unison, each partner completes 40 burpees. Burpees must be done as a team.
For everything except for the final burpees, one person works at a time. One male & one female bar per group, switching weights is part of the workout.
21 Guns Memorial Day WOD at 10am
Today we will be doing the “21 Guns” workout by WOD for Warriors, which is an organization that helps raise awareness for our veterans. If you’d like to donate, please visit www.wodforwarriors.com and sign up under MBS CrossFit.
Reminder, there is only a 10:00 am workout today. Please enjoy the day and remember those who have sacrificed their lives for our country.
“21 Guns - A Memorial Salute”
Partner #1:
21 Pull-ups
21 Burpee Box Jumps (20″ Rxd)
21 Firemans Carry Back Squat (partner of equal weight)
21 Burpee Box Jumps
21 Pull-Ups
Partner #2 executes
Partner #1 again
Partner #2 again
The 21 reps signify a 21 gun salute, the 5 exercises are one for each Branch of the Military. Executing with a Partner signifies the bonds we aim to create between our Nation’s Warriors and the communities they grow in and return to, and doing it twice reflects the fact that we honor both the living and the deceased.
Saw a black and white cat today, sauntering through the grass in the park, a mouse of the deceased persuasion gently cupped in her mouth.
There was no group of cats standing to the side, judging her. “Are you really going to eat that?” “Wrong! Eating animals is murder!” “Here, try this veggie burger instead.”
Not once did that cat stop and look at herself in a puddle or a mirror, comparing her appearance to that of other cats — although in truth she looked a tad “healthy” as my mother would say in her polite manner of avoiding the word “chubby.” (“She does her job well,” the park ranger said this morning of the cat, not of my mother — although I suppose my mother did her job well too.) Not once did the cat think about catching fewer mice, or worry that she was working too hard, or fret that she was getting “bulky.” I’m betting she took a nap in the sun too.
The cat ran when she had to, jumped when she needed to, used her strength in pursuit of her function, and “killed” her workout. She did what cats do, and didn’t even stop to worry about things that were not of importance to her life …
…………………………………………………………………………………………………………………………………………….
GWOD is cancelled for next Sunday (June 2) because we’ll be at regionals. Sorry 
We are going to work on one arm push ups and other push up variations
Today’s GWOD is:
AMRAP in 10 minutes of:
25 Hollow Rocks
Hold Planche in Tuck Position for 30 seconds (p bars)
25 Superman Rocks
Hold L Seat for 30 seconds (p bars, rings, floor)
The below is from CrossFit HQ Thursday 050818:
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.
**Note there will only be one WOD at 10:00 today and Monday for the holiday. BYO BBQ to follow. Happy grilling!**
Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Memorial Day Murph
On Saturday at 10:00 am MBS CrossFit will be paying our respects and remembering the men and women who died while serving in the United States Armed Forces by doing a hero workout named Murph. This workout was created to honor the memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
There will be only one workout at 10:00 am. We will be hosting a BYO BBQ afterward so please feel free to bring some grilling grub and beverages.
Workout of the Day
“Kane’s Birthday Workout”
A. 15 minutes of mobility on quads and calves and run warm up
B. Run 1x 800 meter at a 60-70% pace for time. I’m halfway guessing, because it’s been awhile since I tested our 800 meter run for time, but you should be right around 3:15. If you are near there or under, you will be fine to run the 800’s. If you are closer to 3:30, you should definitely run 500’s instead. I am looking for a 2:40-3:00 pace on each run.
C. 4 Rounds for time:
Run 800 meters
rest 3 minutes
Post total time to board. If you can’t run, row same for meters. Modify run/row to a 500 as needed. There is a 25-min cap on this workout.
D. Cool down/stretch
Workout of the Day
10-9-8-7-6-5-4-3-2-1 reps for time:
Clapping pushups or regular pushups
Jumping lunges or regular lunge steps
Knees to elbows
I’d challenge everyone to begin with clapping pushups and jumping lunges. But, if you begin to slow down to the point of resting after every rep, go to regular pushups and lunges.
This fun, physically, and mentally challenging summer program is specifically for kids. We are committed to helping kids become the best athlete they can be. This Summer Kid Program will be focusing on overall fitness by incorporating aerobic exercises, gymnastics movements, age appropriate weightlifting, plyometrics, and whole-body exercises.
This is a great opportunity for players on our team to better themselves as well rounded athletes. This program also allows each athlete to set goals, obtain them, and build mental toughness that can be utilized in any sport.
Feel free to email emilee@mbscrossfit.com with any questions.
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.
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.
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
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)
Follow Us!