I have seen this video circulating recently. It is pretty funny.
What do you think? Is this a good representation of CrossFit? Does it seem like what we do at MBS? Post to comments.
Workout of the Day:
A. Group warm up
B1. Floor press, 3-3-3-3-3 up to a 3RM.
B2. Tricep band pulldowns (light), 5×10-15
C. “Nicole’
AMRAP in 20 minutes of:
Run 400
Max rep pullups
Post scores to www.beyondthewhiteboard.com
Wear running shoes and clothing that you don’t mind getting wet and muddy. Team registration will begin at 8:00 am at MBS CrossFit. Mandatory course brief and group warm up will begin at 8:30 am. Teams may consist of any number of males and females. Teams will be required to begin and finish together, but encouraged to stick together throughout the course to help each other tackle the obstacles.
MBS’ers and friends and family of MBS’ers can join in the fun for $25/team of 2, or $40/team of 4.
Non MBS members are welcome too with a $50/team of 2, or $80/team of 4 fee.
No refunds after purchase. Mud run will go rain or shine! One celebratory beer at the finish line will be provided. Sign up for the MBS Mud Run here.
Disclaimer – This 5k course will contain obstacles and challenges (climbing, crawling, pulling, carrying, jumping, and throwing) that will be challenging for even the strongest men and women CrossFitters. Every obstacle will be required to be completed or completed by penalty reps of a selected exercise. We highly advise anyone attempting to run this course to be doing a CrossFit or similar program. No wussies allowed.
Participating in the 3rd annual MBS Mud Run will help prepare you for whatever adventure race you’re doing this summer. Get outside and get dirty!
Boulder Muddy Buddy August 10th.
Warrior Dash August 17th.
Thunder Challenge August 24. MBSers get a 25% discount.
Dirty Girl Mud Run September 14th
Muck Fest MS September 21st.
Workout of the Day
A. Group warm up
B. On a 20-minute clock, Rack jerks (taking the bar from the rack). Practice your technique by doing 3 single reps (rest as needed between)
at each of 60%, 70%, 80%, and 90%. So, it will look like this:
1-1-1 @ 60%
1-1-1 @ 70%
1-1-1 @ 80%, and
1-1-1 @ 90% of your 1RM
C. 25 minutes to complete following (5 min on each station):
Do 3-4 warm up sets of each before completing 5 max efforts of each of:
(May be completed in any order. Work with a partner for max efficiency.)
1. 5-10-5 shuttle
2. Broad jump for distance
3. Triple broad jump for distance (cannot move feet)
4. Box jump for height
5. 3-cone L-drill
Post scores to www.beyondthewhiteboard.com
Few other disciplines encourage functional fitness like strongman and gymnastics skills. Use this day as practice to better your efficiency in these movements. Don’t be too concerned with what weight you do or how deep you go. Be more concerned about body alignment/position and finding efficient movement pattern. Most of all, have fun!!!
Post scores to www.beyondthewhiteboard.com.
Workout of the Day
A. Group warm up
Strongman practice. Alternate the following movements:
B1. Stone to lap to shoulder, 4-4-4-4-4, alternating (2 ea side), and going up in weight.
B2. Weighted single leg squats (pistols), 8-8-8-8-8, alternating (4 ea side), and going up in weight (sit to a box if you cannot stay on the heels)
Gymnastics practice
C. AMRAP 12 min, 30 sec on/30 sec off
HSPU
Dips
Pushups
“Lift weights. Eat burgers with donught and grilled cheese buns. Get medals.” - Michael Herring
State Games Olympic Meet
The MBS community was out in full force this weekend. A handful of them even got medals! At the State Games Olympic lifting meet, we had 5 athletes lift, and 5 athletes medal.
Rich - 1st place masters 69kg
Amy - 1st place masters 58kg
Bender - 2nd place 85kg
Michael - 2nd place masters 77kg
Emily P - 3rd place 69kg
Awesome job guys! We had other MBS’ers out at the CF Games this weekend cheering on the athletes and volunteering to help put on the show. Rich Fronning came from behind to retain the title of World’s Fittest Man for the 3rd STRAIGHT YEAR! Samantha Briggs, a firefighter from England, won the World’s Fittest Woman title. Both leave the weekend with $275,000. Also, team Hacks Pack Ute CrossFit won the team event for their second year in a row. As always, the athletes were impressive and it was a great show put on by CrossFit Hq. Training for the 2014 season begins today…the Open begins in 7 months…are you ready?
Workout of the Day
A. Group warm up
B. On a 10-minute clock, with a partner, double under practice.
C. Partner WOD:
Buy in - Both partners complete 250 double unders (total), then
Both Partners will complete:
50 Ball Slams (40/30) while other partner holds a front leaning rest
40 Wall Ball Shots (20/14) while other holds stone to chest (145/90)
30 KBS (72/53) while partner performs a wall sit
20 Shoulder 2 OH w/fat bar (135/95) while other performs a dead hang on pullup bar
10 Front squats (same weight as S2OH) while other holds handstand against wall.
You may not be able to post this WOD into beyond the whiteboard, but just note your time in a journal.
A. Group warm up
B. Mobility
C. 5 Rounds for time:
10 anchored sit ups
10 air squats
10 push ups
Workout of the Day:
A. Group Warmup
B. In teams of 3, complete the following for time:
MBS Mud Run next Saturday
We need athletes to sign up for the Mud Run!!! There is so much going on this summer, but one thing you don’t want to miss out on is our 3rd annual Mud Run. The course will be kept a secret until the end, but it will basically be like a mix of 3-4 CrossFit workouts along with a 5k run, some ice cold water, some dirt and grass, and as much teamwork as we can force down your throats. We are trying to step this challenge up from what is has been in the past, so be warned…it is NOT going to be “just another day at the gym.” We need people to sign up by Wednesday the 31st so we can have coaches and equipment planned and ready. It only costs $25 for a team of 2 and $40 for a team of 4 for MBS’ers. Grab a buddy and sign up!!! Register HERE. More info under Upcoming Events Link.
Peak Performance CrossFit Camp
We still have open spots for our CrossFit camp in 3 weeks on Aug 10-11th. This is going to be a fun camp where you will learn a ton in a short amount of time. You will have new exercises and drills that you can put into immediate practice. You will leave sore and hopefully leave with a few PRs! Register here.
Workout of the Day
A. Group warm up
B. Run or row, 2×800 meters. Rest 3 minutes between.
C. “2009 Games final chipper”
For time:
15 Squat clean, 155/105 lb.
30 Toes to bar
30 Box jump, 24/20ʺ
15 Muscle-ups or 30 Pullups
30 Kettlebell Push press/jerk 35/26 lb. ea
30 Double-unders
15 Thruster, 135/95 lb.
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45/25 lb plate held overhead
This is a great workout today. Keep in mind that the top games athletes perform this in 12-15 minutes and we want all our athletes to finish in a similar time frame. Read yesterday’s post and understand that CHECKING YOUR EGO AT THE DOOR and focusing on what is best for YOU in each workout is much more important than doing it “Rx’d”.
Level 1 - use 10/30 rep scheme and modified weights
Level 2 - use 12/24 rep scheme and/or modified weights
Level 3 - Rx or only slightly modified
“The CrossFit Rx fallacy and 30 better ways to train”
from Tyrell Myra
Two letters that hold so much currency in CrossFit.
Rx.
Prescribed standard.
If I don’t Rx it means I’m not a real crossfitter
If I don’t Rx everyone will think I am soft.
I will just suffer through it, I’ll compromise my form and mechanics to get those two letters beside my name.
If __________ (fill in the blank of role model in gym) is doing it, than I have to too.
Rx’ing workouts is the best way to get better as a crossfitter
Any of these sound familiar? I know these thoughts have run through my head more than once…
And of course we’ve all seen it , the athlete (sometimes us) who brutally slogs through a workout compromising technique and form, cutting corners, skipping reps, just to get those 2 letters beside their name.
The ultmiate pitfall of the Rx Fallacy is a gym whose culture is driven by these 2 letters. The praised are not those who strive to move well but instead those who do whatever it takes, sacrifice at all costs, to acquire that sacred Rx.
I’ll be honest. I could care less about ‘Rx’.
As I think back to all of the pieces of the puzzle that have contribued to my development in this sport, Rx’ing workouts is nowhere on the list. There are however, a handful of practices that I see as exponentially more valuable than those two letters, here’s what has worked for me:
At the end of the day there is tremendous value in having a prescribed standard for measuring progress and performance across the board. Rx allows athletes to gauge their success against others in their gym, and around the world.
It is our responsibility, as athletes, to make the distinction between a gauge of performance, and putting ourselves in the optimum environment to improve.
Sometimes Rx is the perfect formula. Other times creating that optimum environment will mean checking your (and everyone else’s) ego at the door.
Workout of the Day:
A. Group warm up
B. Power snatch + hang power snatch + heaving snatch balance + snatch balance + OHS, 15 minutes working up.
C. AMRAP in 10 minutes of:
30 Double unders
15 Dips
Peak Performance CrossFit Camp
We still have open spots for our CrossFit camp in 3 weeks on Aug 10-11th. This is going to be a fun camp where you will learn a ton in a short amount of time. You will have new exercises and drills that you can put into immediate practice. You will leave sore and hopefully leave with a few PRs! Register here.
Workout of the Day
A. Group warm up
B. Ring skills
C. 30 Muscle ups for time
Lisa adds grilled steak but you could easily substitute your favorite protein.
3 Tbsp. pine nuts
2.5 Tbsp. extra virgin olive oil
1.5 Tbsp. fresh lemon juice
2 Belgian endives, thinly sliced
6 oz. baby arugula
1 cup grape or cherry tomatoes, halved
1/4 cup Parmesan shavings
salt and pepper to taste
In a small skillet, toast the pine nuts over medium-low heat, shaking the skillet occasionally, until golden and fragrant, about 4 minutes.
In a large bowl, combine the olive oil with the lemon juice and season with salt and pepper. Add the endive, arugula, tomatoes, Parmesan cheese shavings and the toasted pine nuts and toss thoroughly. Serve immediately.
Workout of the Day
A. 20 minutes of mobility work
B. Back Squat 3-3-3-3-3 work up to a heavy 3
C. One Minute On…One Minute Off…for 10 minutes.
30 KB Swings - 72/53 lb.
*You have 1 minute to get 30 KB swings. If you do not get 30 KB Swings in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 10 minutes.
*For every penalty counted, perform a 750 meter row.
Workout of the Day
A. Group warm up
B. On a 20-minute clock, Snatch (squat). Practice your technique by doing 3 single reps (rest as needed between) at each of 60%, 70%, 80%, and 90%. So, it will look like this:
1-1-1 @ 60%
1-1-1 @ 70%
1-1-1 @ 80%, and
1-1-1 @ 90% of your 1RM
C. (courtesy of CF Balboa)
5 Rounds for time:
200m run
10 Burpees
20 Russian Twists
30 Mtn Climbers
Routines and complexes are fun. They are also very functional. Coordination and agility (both physical and mental) are required to link several distinct movements together. Aiming to keep perfect form adds another dimension. We will work together to find routines that are challenging for you, but that will allow you to smoothly transition from one movement to another while still feeling good about your performance. I want you to be able to have fun and feel competent during the complexes.
Workout of the Day
A. Group warm up
B. Routines/Complexes
C. EMOM for 12 minutes
Odd minutes = 10 alternating pistols
Even minutes = 10 handstand push ups
Let’s just say MBS’ers like to get dirty.
Back again for the third year, the MBS Mud Run. But, we are adding a twist this year - TEAMS!!! You can either do it as a team of 2 or a team of 4. If you and your team think that dunking yourself in ice-cold water and running a 4-5 mile course full of challenges and obstacles sounds fun, you are welcome to join us.
Event: 3rd Annual MBS Mud Run
Time: 8:00 -10:00 am
Details: Wear running shoes and clothing that you don’t mind getting wet and muddy. Team registration will begin at 8:00 am at MBS CrossFit. Mandatory course brief and group warm up will begin at 8:30 am. Teams may consist of any number of males and females. Teams will be required to begin and finish together, but encouraged to stick together throughout the course to help each other tackle the obstacles.
Don’t have a team? That’s okay, email emilee@mbscrossfit.com
MBS’ers and friends and family of MBS’ers can join in the fun for $25/team of 2, or $40/team of 4. Non MBS members are welcome too with a $50/team of 2, or $80/team of 4 fee. No refunds after purchase. Mud run will go rain or shine! One celebratory beer at the finish line will be provided.
Disclaimer - This 5k course will contain obstacles and challenges (climbing, crawling, pulling, carrying, jumping, and throwing) that will be challenging for even the strongest men and women CrossFitters. Every obstacle will be required to be completed or completed by penalty reps of a selected exercise. We highly advise anyone attempting to run this course to be doing a CrossFit or similar program. No wussies allowed.
Workout of the day
A. Group warm up
B. 20 min to work up to heavy single bench press. Back off to 60% and do 2 max rep sets.
C. For time:
50 Wall ball 20/14
40 Pushups
30 Box jumps 24/20
20 Thrusters 115/75 lb
10 Muscle ups or 30 dips
Post time to www.beyondthewhiteboard.com.
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