Class today at 9 and 10 am. Come and join us!

The bar muscle up clinic is on Sunday at 11:30 am. A lot of the mechanics and drills are very similar between bars and rings. Whether your goal is to get your first bar muscle up, or your ring muscle up, you will learn a ton and get some great coaching from Amy and Rich. Sign up HERE.

Reminder, we have an abbreviated holiday schedule this week. See below for available classes.

Holiday Schedule
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 5:30, 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics) 11:30 (Bar Muscle Up Clinic)

WORKOUT OF THE DAY

“Lumberjack 20″
20 Deadlifts 275/185 lb.
Run 400m
20 KB swings 72/53 lb.
Run 400m
20 Overhead Squats 115/75 lb.
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps 24/20″
Run 400m
20 DB Squat Cleans 45/35 lb.
Run 400m

On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

The 50K Rowing Challenge ends today. Meters will be totaled at the end of the day! This board will become the Quarterly Goal Board starting tomorrow…have your goals ready!

We will have one evening special New Year’s Eve class at 5PM today!! The workout will be led by Pat and will include some heavy lifting, some sweating, and probably quite a few reps…it’s the final workout of 2013, so you know it will be good!

Tomorrow, we will have two workout times at 9 and 10 am. The workout will be the “Lumberjack 20″ hero workout.

Reminder, we have an abbreviated holiday schedule this week. See below for available classes.

Holiday Schedule
Tuesday, December 31: Regular classes at 6, 9, 11 & Noon. We will have one evening special New Year’s Eve class at 5PM!!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 5:30, 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics) 11:30 (Bar Muscle Up Clinic)

WORKOUT OF THE DAY

Bench Press, 4×5 w/2 sec pause at the top of each rep. As heavy as you can go.

AMRAP 20
30 second Handstand hold
30 second Squat hold
30 second L-sit hold (use rings, bars, or parallete)
30 second Chin over bar hold

You may come down or rest in sets as needed. The 30-sec is accumulated.

L3 - Rx
L2 - 20 sec each
L1 - 20 sec with modified movements

Bar Muscle Up Clinic Sunday, January 5th, 11:30-1:00
We’ve been seeing more and more of the bar muscle up lately and it’s a movement that many Crossfitter’s struggle with, even those that have mastered the ring muscle up. We’ve had a lot of requests for a bar muscle up clinic, so instead of combining it with ring muscle ups, we are going to spend an hour and a half concentrating on the bar muscle up alone. We will go over drills, tips and tricks and how to link. There are no pre-requisites for this clinic. Hosted by MBS Crossfit, coached by Rich Trujillo and Amy Patrick.

Sign up here: $15 for members, $25 for non members.
member: https://mbs.frontdeskhq.com/events/77269
non member: https://mbs.frontdeskhq.com/events/77270

We are starting a squat program this week. I’m purposely kicking it out without a whole lot of “hoopla”. After quite a bit of consideration about what would benefit our athletes - from our more advanced athletes, to our beginners, I decided that an 8-week squat program would be very beneficial. The squat is often called the “king of exercises” for a reason. The benefits of a squat program obviously include strong legs, but you will also benefit from a strong upper and lower back, increased mobility, and development of the upper body. The squat is a skill, that quite honestly, people need a lot more practice at. By doing a squat program, we will be putting a lot of focus on lower body mobility, again, something that I think our athletes need. You may be very surprised that by increasing your squat will increase your Oly lifts as well!

So, we are going to start this off this week. We are using the Hatch Squat program, but modifying it to meet our class schedule and CrossFit focus. Feel free to print out the program and fill in your percentages, so you can have them handy for classes. We will be doing back squats on Monday and Friday and front squats on Wednesdays. For your maxes, be sure to go off a Training Max, which should be 90% of your current 1RM. If you are new and don’t have a 1RM, you will just work off RPE…the coaches will guide you.

We will be doing our best to program “smartly” and not blast everyone with too much squatting (if there even is such a thing??) weekly. However, be ready for the legs and hips to be sore…that doesn’t mean that you should take a day off!!! It is actually very beneficial to train through a little soreness. After a few weeks, your body should adjust very well to the consistency of getting a good warm up and then practicing heavy squats for 20 minutes.

If you end up missing a squat day and want to make it up, please feel free to use our weight room…that is what its there for!! I’m excited to change people’s lives with squats!!

Holiday Schedule
Monday, December 30: Normal schedule
Tuesday, December 31: Regular classes at 6, 9, 11 & Noon. We will have one evening special New Year’s Eve class at 5PM!!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics) 11:30 (Bar Muscle Up Clinic)

WORKOUT OF THE DAY

Back squat
10×60%
8×70%
6×75%
4×80%

For time:
50 Wall balls 20/14 lb.
30 Burpees to bar touch
15 Muscle ups or 30 Pullups

Just a reminder on scaling. When I program these workouts, I am programming according to the “high average” of our athletes. So, our “high average” athletes are going to finish this workout in under 6 minutes. That means this is a “fast paced” workout, where you will have very little to no rest breaks. Additionally, the high average athlete will do the wall balls and KBS unbroken (will not rest during sets). You should modify the reps or load to meet that same stimulus.

L3 - Rx
L2 - 40/20/20 pullups
L1 - 40/20/20 with modified weight and movement

We will be holding a Bar Muscle up Clinic on Sunday, January 5th from 11:30-1. There are no pre-requisites. Whether you want to learn more about the mechanics and technique of a bar muscle up, get your first one, or work on linking, you will benefit from the clinic. Coached by Amy and Rich. Sign up below: ($15 for members, $25 for non members)

MBS Holiday Schedule
Sunday, December 29: 10 (Gymnastics)
Monday, December 30: Normal schedule
Tuesday, December 31: 6, 9, 11 & Noon (no evening classes) – Possible screening of Pumping Iron??!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics) 11:30 (Bar Muscle Up Clinic)

GYMNASTICS WORKOUT OF THE DAY

7 minutes for quality:

Forward hip shoots (length of pull up rig)
Handstand walk (length of pull up rig)
Backward hip shoots (length of pull up rig)

forward and backward hip shoots can be seen here: http://gymnasticswod.com/content/hip-shoots

then,

21-15-9
Burpees
Handstand Push Ups
Chin ups (kipping, strict, butterfly)

Reminder – We have a slightly changed holiday schedule this week and next. We will continue posting these hours below.

MBS Holiday Schedule
Friday, December 27: 6, 9, 11, 12, 4, 5 & 6
Saturday, December 28: 9 & 10 Only
Sunday, December 29: 10 (Gymnastics)
Monday, December 30: Normal schedule
Tuesday, December 31: 6, 9, 11 & Noon (no evening classes) – Possible screening of Pumping Iron??!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics)

WORKOUT OF THE DAY

Front squat, work up to a heavy 5, then a heavy 3, then a heavy 1. Drop the weight to 80% and do 3×1.

Prep for King Kong

“King Kong”
3 Rounds for time:
1 Deadlift 405/265 lb.
2 Muscle ups
3 Squat cleans 255/165 lb.
4 HSPU’s

Scaling/modifications - This is a heck of a workout, and (I’d guess) that less than 1% of CrossFitters worldwide can accomplish it Rx’d. But, I really like the idea of trying to lift something heavy while fatigued, and forcing the importance of keeping your back tight and getting good set up position. So, I’d like you to find a weight that is upwards of 80-90% of your estimated 1RM…don’t really need to be exact, it just needs to be “plenty heavy”. If you’re a newer member and still working on your technique and don’t really have a 1RM (basically, if you haven’t tested your 1RM’s more than 3 times and know them to be pretty accurate), then just use a weight that you think is heavy, but you can still maintain form and add an extra round…so do 4 rounds total. Also, if you don’t have muscle ups or HSPU’s, substitute 3x of pullups and pushups.

MBS In-House Weightlifting Meet
When: February 2nd, 10-4pm

Who: MBS members

We just posted flyers in the gym for the weightlifting meet we will be putting on. The purpose of this meet is to provide an exciting and supportive competition for members who enjoy lifting but may not want to compete outside of the gym. It is also beneficial to learn the process before you sign up for a sanctioned meet. This is a really good opportunity to compete in a friendly environment and maybe even get some PRs! All USAW rules will apply, except you are not required to wear a singlet. Wear em’ if you got em’ though! Cost is $20 and you can register HERE.

Reminder - We have a slightly changed holiday schedule this week and next. We will continue posting these hours below. Check with Emilee for Endurance class changes. Masters is cancelled tonight.

MBS Holiday Schedule
Thursday, December 26: 6, 9, 11, 12, 4, 5, 6, 7 (Masters cancelled)
Friday, December 27: 6, 9, 11, 12, 4, 5 & 6
Saturday, December 28: 9 & 10 Only
Sunday, December 29: 10 (Gymnastics)
Monday, December 30: Normal schedule
Tuesday, December 31: 6, 9, 11 & Noon (no evening classes) – Possible screening of Pumping Iron??!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics)

WORKOUT OF THE DAY

Double under and goat practice, then

15 min AMRAP
35 Double unders
1 Rope climb
15 GHD situps

L3 - Rx
L2/1 - 8-10 GHD situps and substitute rope climb with 6 rope pullups

OLYMPIC (class held every Tuesday and Thursday at 11am and 5:30pm in the weight room)
3RM TNG Clean and push jerk

Assistance work posted on the board.

Merry Christmas. The gym is closed today.

Reminder, there are NO evening classes today. Our 11 and 12pm will be our final classes today. We are closed tomorrow for Christmas.

MBS Holiday Schedule
Tuesday, December 24: 6, 9, 11 & Noon (no evening classes)
Wednesday, December 25: CLOSED – Merry Christmas!
Thursday, December 26: 6, 9, 11, 12, 4, 5, 6, 7 (Masters cancelled)
Friday, December 27: 6, 9, 11, 12, 4, 5 & 6
Saturday, December 28: 9 & 10 Only
Sunday, December 29: 10 (Gymnastics)
Monday, December 30: Normal schedule
Tuesday, December 31: 6, 9, 11 & Noon (no evening classes) – Possible screening of Pumping Iron??!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics)

WORKOUT OF THE DAY
***No evening classes today***

Back Squat, work up to a heavy 5, then a heavy 3, then a heavy 1. None of these should be attempts at a PR. We just want to focus on practicing the squat…think of it like a golf swing, or something else that requires a high amount of skill. Take your time between sets staying mobile, then hit each set with full focus. Leave a little in the tank before each switch. For example, it should take 3-4 sets to work through each of your sets.

This is an example of someone with around a 315 to 345 lb. back squat:

Bar x10
95×8 (warm up sets)
135×5
165×5
185×5
205×5 (This would be the final set of 5 with near “perfect” form…if you went to 225, you would possibly lose form.)
225×3
245×3
265×3 (Again, if you were to go heavier, there is a possibility of losing form, so switch to singles.)
275×1
285×1
295×1
305×1 (This final one was “heavy”, and that is all we are looking for…find a heavy, then strip the bar and call it a day.)

12-9-6 reps for time:
Power clean @ 80% of 1RM PC
Lateral bar hop (over and back is one)
Toes to bar

OLYMPIC (No Oly classes this evening)
Snatch from blocks practice. Work up to a heavy squat snatch single, but make sure the form is there. Hit 5 singles, each faster and better than the last.

Assistance work posted on the board.

Many thanks to all the folks that came to the Andrea Ager clinic this weekend. Both sessions went really well and we saw quite a few pr’s in the snatch, clean and jerk, hspu’s, and muscle ups. That’s the cool thing about attending clinics and seminars…you are likely to hear or see a piece of information presented in a different way, or be around a different group of athletes that do things just a little “differently”, and it could be the spark that gets you under the bar in that PR snatch, or over the rings in the muscle up!

As for the clinic, hats off to Andrea. She runs a real well 3 1/2 hour clinic including a lot of great drills that are great for all levels of athletes. One of the great points that I think she made, or made at least several times going over the movements, was the necessity to be concerned about details. I think its easy for all of us to get so excited about learning the next movement, hitting the next higher weight, or getting faster in the wod, but we forget about the tiny details that make the difference in us attaining those goals. Even when you are doing Oly drills on the PVC, or working on muscle up transfers on the low rings, the devil is in the details. Act like that PVC pipe is your max load (how would you hold the bar, place your feet, stand with the weight overhead?), because the way you practice your drills is EXACTLY the way you will perform it when it counts!

Schedule reminder - today the evening half-hour classes are cancelled. Tomorrow, there are NO evening classes. We are closed on Christmas day. Thanks

MBS Holiday Schedule
Monday, December 23: 5:30, 6, 9 11, 12 4, 5, 6 & 7 (evening half-hour classes cancelled)
Tuesday, December 24: 6, 9, 11 & Noon (no evening classes)
Wednesday, December 25: CLOSED – Merry Christmas!
Thursday, December 26: 6, 9, 11, 12, 4, 5, 6, 7 (Masters cancelled)
Friday, December 27: 6, 9, 11, 12, 4, 5 & 6
Saturday, December 28: 9 & 10 Only
Sunday, December 29: 10 (Gymnastics)
Monday, December 30: Normal schedule
Tuesday, December 31: 6, 9, 11 & Noon (no evening classes) – Possible screening of Pumping Iron??!
Wednesday, January 1: 9 & 10 Only – Happy New Years!
Thursday, January 2: 6, 9, 11, 12, 4, 5, 6, & 7
Friday, January 3: 6, 9, 11, 12, 4, 5 & 6
Saturday, January 4: 9 & 10 Only
Sunday, January 5: 10 (Gymnastics)

WORKOUT OF THE DAY

“12 Days of Christmas WOD”
I stole this workout idea from CrossFit Overload (thanks!). You have your choice of two different styles of this wod. This wod is performed like the song “12 Days of Christmas”.

Option 1:
1 Rope ascent
2 Box Jumps
3 Hand Stand Push Ups
4 Clean & Jerk 135/95 lb.
5 Push Ups
6 Knees to Elbows
7 KB Swing 53/35 lb.
8 Double Unders
9 Ring or bar Dips
10 Pistols or 2x air squats
11 Pull-ups
12 Sandbag squat cleans 75/55 lb.

Option 2: Barbell 95/65
1 Deadlift
2 Hang Power Cleans
3 Front Squats
4 Shoulder Press
5 Back Squats
6 Push Press
7 Thrusters
8 Squat Cleans
9 Push Jerk
10 Hang Power Snatch
11 Overhead Squat
12 SDHP

Rowing WOD
4k for time

Andrea Ager Clinic
I may have posted two start times for today. Originally, it was posted at 8:30am, but I accidentally posted the registration as 9:00 am. We will be taking attendance and will start when we see that everyone has shown up…if you guys can get in before 9:00 am, then that’s when we’ll start! Parking is available across the street. Just an FYI, our gym is usually a little chilly in the morning, so have a sweater or something to keep you warm before we start.

Due to the clinic, there is NO gymnastics class today! Sorry, see you next week.

Andrea Ager Clinic this morning. This event sold out this week, so unfortunately we can’t accept any drop in’s. If you are coming from another gym, we will have you fill out a waiver at the front desk. Parking is available in our lot and across the street. Looking forward to a fun morning..starts at 11:30am!

Schedule Reminder - There is NO 8am class this morning. Only workouts are at 9 and 10am. Thank you.

Workout of the Day

“The Seven”
Seven rounds of:
7 Handstand push-ups
7 Thruster 135/95 lb.
7 Knees to elbows
7 Deadlift 245/175 lb.
7 Burpees
7 Kettlebell swings 72/53 lb.
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2025 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

I used to watch these videos for hours. I think there is a lot of value in watching video tutorials because you not only get to see and hear all the coaching cues, but as you are watching, your mind is learning the movement. There have been studies that have proven that you can train movement patterns by either visualizing or watching other people do the same movements. Pretty interesting stuff!

WORKOUT OF THE DAY

20+ minutes of working up to a heavy single
Power clean+squat clean+ front squat+push jerk

AMRAP in 12 minutes
10 Push press 95/65 lb.
12 Pullups

The distinction between a push press and push jerk is the rebending of the knee to get under the bar. For this workout, try doing push press the entire time, which will force you to get a good “dip and drive” from your legs in order to achieve a lockout position at the top. Please adjust the reps or weight in order to do push press’s.

L3 - Rx
L2 - 7/9 reps at Rx weight
L1 - 7/9 reps at mod weight and/or movement