Silent Auction, 14.1, and Cheer on your Homies

Visitors to MBS, and even MBS’ers, we would appreciate you signing in here: please sign up via this link and fill out the waiver (if you are not an MBS member). —This will help us have a good idea of how many people to expect.

If you are working out, please sign up for a heat here: HEAT ROSTER

Silent auction will begin at 10:00 am and finish at noon.

There is Open Gym tomorrow from 8-10 am. If you did the workout yesterday, you can come in and work on some skills, lifts, or whatever you’d like…check out crossfit.com’s wod! If you need to hit 14.1, we can arrange that too.

We will do a group warm up at 10:00 am, which will only go once for the first heat. All other heats will need to do warm up on their own. First heat starts at 10:15 and goes every 20 minutes until completion. Again, please sign up for heats here: HEAT ROSTER

Workout of the Day

CrossFit Open 14.1

14.1
As Many Rounds as Possible in 10 minutes of:
30 Double unders
15 Power snatches

Men and women up to 54 yr – 75/55 lb.
Men and women 55+ – 65/45 lb.

Full workout details here

or Fran…your choice!

Gabee is excited. Are you?!

Alright folks, the CrossFit Open is finally here. We have 71 of our athletes signed up…what are you waiting for?? We will be making it a party here at the gym every Thursday evening at 6pm for the LIVE announcement. Then, you can either hit the workout on Friday as the WOD, or come in on Saturday where we will be running heats and making it “competition style”. Either way, its a bunch of fun and a great way to make “working out” less boring. You can still sign up until Monday HERE.

Sherown Campbell Fundraiser on Saturday

If you are joining us on Saturday for the workout, please sign up via this link and fill out the waiver. If you are not working out, you will not have to fill out the waiver. We are trying to get accountability of how many people will be at MBS so we can have enough space for spectators.

Also, if you are working out on Saturday, our first heat will begin at 10:15am. We are asking that you sign up via this HEAT ROSTER so we can be better prepared. Heats will be filled via the heat roster on first come first serve basis. If you don’t show up for your heat, it will be filled, so be on time.

We have a killer assortment of items for the silent auction - massages, private coaching sessions, hotels stays, bikes, jewelry, and more. Bidding will begin at 10am and close in waves until completion at noon. Thanks again for everyone that was generous enough to donate items and help support the Campbell family.

Workout of the Day

CrossFit Open 14.1

14.1
As Many Rounds as Possible in 10 minutes of:
30 Double unders
15 Power snatches

Men and women up to 54 yr - 75/55 lb.
Men and women 55+ - 65/45 lb.

Full workout details here

Fritz..pretty cool pic because you can see the rope behind him.

Workout of the Day

In front of a clock set for nine minutes:
2 minutes of Burpees
2 minutes of GHD Sit-ups
2 minutes of Inverted Burpees
1 minute of Burpees
1 minute of GHD Sit-ups
1 minute of Inverted Burpees

All levels - Think about developing our mid-line (that’s the spot between hips and shoulders) on this workout. Use GHD’s only if you’ve been hitting them consistently recently.

Extra Credit:
Alternating between the exercises, one the minute for 12 minutes:
15 Wall balls (heavy)
15 Russian KB swing (heavy)

Awesome photo of Andrew competing on Saturday. Thanks for the photos Steven!

Sherown Campbell Fundaiser Saturday

If you are joining us for the 14.1 fundraiser workout this Saturday at 10:00 AM (read Monday’s blog post for additional details), we would appreciate if you sign up on Front Desk here: SIGN UP HERE. This applies to guests as well, as we want to have them fill out the electronic waiver beforehand.

Thank you so much for all the items donated to the silent auction…I’m excited to see how much we can put together for the Campbell family.

By the way, Sherown is going to be in the house on Saturday, so make sure to say hello cause I’m sure he’d love to see you. Thanks.

ps - sign up for Saturday here: Please Sign Up Here

Live reveal of 14.1

Join us tomorrow evening at 6:00 PM at the gym as we watch the LIVE reveal of the first workout of the 2014 Open. We will be playing it on the projector in the middle of the gym. So, you can either catch it before your 6:00 PM WOD, or after the 5:00 PM. All classes going on normal schedule!

Athletes and Judges

A unique theme of the Open is the fact that you will get a chance to be an athlete and a judge. Well, being an athlete is easy for those of us that have been coming to the gym - you come mentally and physically prepared to give your best. That easy right! But, some of us haven’t experienced the other side - the judge. So, here are some judging tips taken from the online judging course:

The role of the judge:

The primary responsibility of the Judge is to validate the performance of the Athlete.

• Make sure movement standards are met (you will be briefed).
• Ensure correct workout order and rep count.
• Record reps and time accurately.

Notice above that it is NOT the responsibility of the Judge to coach or motivate an athlete during a workout. Also, the judge is NOT responsible for technique (no matter how inefficient or silly) as long as Range of Motion Standards are met. But, don’t worry if you haven’t done it before…it’s actually pretty easy and fun. You can always ask one of the coaches or another athlete if you have a question.

Workout of the Day

3 Rounds for time:
Row 500/400 meters
30 Thrusters 45/35 lb.
20/14 Chest to bar pullups

*We don’t reduce the row or reps on pullups for women all the time. On occasion, it’s appropriate because I want to challenge you to try unbroken or less sets. Do the rep scheme and go hard. Thanks.

L3 - Rx
L2 - Use a very light band and GET your chest to touch the bar each rep)
L1- Do 2 rounds as quickly as possible. Modify pullups with band.

Wall stretch.

6 Stretches to do at your Desk

CrossFit Games Update Show: February 24, 2026 - [video]

Stills Open: 2013 - [video]

Workout of the Day

Open 11.4
Complete as many rounds as possible in 10 mins of:
60 Bar-facing burpees
30 Overhead Squats, 120/90 lbs
10 Muscle Ups

L3 - Rx
L2 - Full reps at Rx weight. Sub muscle up transitions (plus dip) x 2 if you don’t have MU’s
L1 - Full reps at Mod weight. Sub 3x pullups (band if needed)

Extra credit:
Row 2k

The Open Begins this Week!

Here’s what you need to know about how we will be doing the Open…if you haven’t signed up, you need to do so immediately. You can sign up HERE. If you’d like to be an “official” judge, you can take the online judges course HERE. The judges course isn’t required unless you are judging an athlete that is also filming a workout and plans on going to Regionals.

So, here is how MBS will be doing the workouts for the next 5 weeks:

Thursday at 6:00 PM - Open workout LIVE announcement. Each Thursday we will play the live footage of the workout announcement and watch CrossFit games competitors go head-to-head in the workout on our big screen in the front room. Grab some popcorn, or just sit and watch after class. There will still be a 6pm class and WL during this time as well.

Friday’s WOD, all classes - We will be hitting the Open workout at all regular class times each Friday. So, whether you are signed up for the Open or not, you will be doing the workout. Scaling is allowed and nothing changes on that end. The only thing to be aware of is the fact that we will be running at least two heats and, depending on the workout length, there is a chance that the class will run over time. So, please help us out by showing up on time and being ready to get into the warm up as quickly as possible.

Saturday’s 8 & 9 am - We are going to have two coaches each Saturday morning for our regular 8 and 9 am workout times. However, we will be working it a little differently. In the case that you cannot make the 10 am workout time, we will have one coach working with whoever needs to hit the Open workout. The second coach is going to run a skills/open gym sort of set up for those that want to either work on some skill stuff prior to the open workout, or want just mobilize before the Open WOD.

Saturday’s at 10 am - Competition setting Open workouts, spectators, cow bells, face paint, judges, loud music, post-workout collapse…I mean recovery, and all the chaotic craziness that makes this time of year the best. I would really love to see everyone doing everything they can to come in on Saturdays…I mean, lets pack the house and make some noise. Signup for heats will begin at 9:30 am. A group warm up will begin at 10 am and we will begin the first heat at 10:20. We will run heats as needed until everyone completes the workout. Keep in mind that you will be judging the heat after yours, so plan on staying around after your WOD and judging and then cheering our guys on. We will have our recovery area going with massage and post-workout snacks…it’s really going to be a fun time.

Keep in mind, this Saturday we are asking for a $20 donation to help Sherown and his family our during their tough time. We will also have a silent auction going on with all sorts of cool gear. Plan on showing up early for bidding. More details will be posted on Facebook this week.

PLEASE SIGN UP HERE IF YOU ARE ATTENDING THE FUNDRAISER THIS SATURDAY

If you have any questions about the Open, whether you should join or not, or any concerns about scaling, injuries, or anything at all, please ask your coaches in class or shoot me an email at Patrick@mbscrossfit.com. I’d really like to see everyone participate, regardless of whether you are an “Rx” athlete or not…this is the best time of the year to be a Crossfit athlete and I hope you join the team! - PB

Workout of the Day

High box jump practice for 15 minutes

then,

Every 2:00 for 10 rounds:
Row 250/220
7 High box jumps

*Coaches note - You have a chance to game this and go easy, or you can go hard and get a lot of rest. This is interval training and to get the most out of this, go hard. Really hard. You can rest after class.

Extra credit:
Pullup/Dip complex

In case you were wondering where MBS started nearly 6 years ago…we’ve come a long way!

 
Workout of the Day

With a partner:
10 Rounds (total)
Row 250/200 meters
10 Burpees

then

10 Rounds (total)
10 Pullups

Alternate rounds with a partner. Only one partner works at a time.

Holy cow! I love this video…What attracted me to CrossFit in the first place was the fact that CrossFit DEFINED “fitness.” As a previous globo-gym bodybuilder, martial arts instructor, and guy that just wanted to look good naked, and realized that there could be a better way to gauge if my routine was working or not. Plenty of the bodybuilder-types that I worked out with sucked at running the Marine 3-mile course, and I knew a lot of martial artists that had barely any strength. And, looking good naked was an OK measurement, but it really didn’t say anything about “what you COULD do if you HAD to.”

CrossFit’s Three Fitness Standards (definition of fitness):

1. 10 general physical skills. Strength. Stamina. Endurance. Flexibility. Power. Speed. Coordination. Agility. Balance. Accuracy. You are as fit as you are competent in each of these ten skills. A regimen develops fitness to the extent that it improves each of these ten skills.

2. Capability at random physical tasks: The hopper. Imagine a hopper loaded with an infinite number of physical challenge, where any task could come out at random. Your fitness can be measured by your capacity to perform well at these tasks in relation to others.

3. Capacity in the three metabolic pathways: phosphocreatine, glycolytic, and oxidative. These three metabolic pathways govern all human action - they are essentially high power, medium power, and low power energy pathways. Total fitness requires competency and training in each of these pathways.

Is your fitness program getting you fit?

The CrossFit Open begins in 6 days…Sign UP with Team MBS!

Workout of the Day

“Chief”
For 5 cycles: AMRAP in 3 mins of:
3 Power Cleans
6 Push-ups
9 Air Squats

Rest 1 min between each cycle. For each cycle restart the AMRAP at Power cleans.

L3 - 135/95 lb.
L2 - 115/75 lb.
L1 - 95/65 lb.

Extra credit: Mobility of choice for 10 minutes.

Three-part Charter:
Mechanics, Consistency, Intensity

The first and most important component of beginning CrossFit is to follow our charter of mechanics, consistency, and then intensity. These three aspects are intricately interrelated; CrossFit does not work to its potential unless you execute each one and understand how it is bound to the others.

Mechanics refers to technique—your ability to move properly through our core movements. For us, this means moving yourself and external objects in themost efficient, effective, and safe manner possible.

Consistency has a two-part application: 1) That you are consistent in performing the mechanics of the movement; and 2) That you are consistent in CrossFit workouts. Both are necessary! CrossFit workouts are very potent medicine; too much too soon and you can severely hurt yourself. Luckily, the body adapts quickly, and before you know it, you will be hitting each workout with maximum personal intensity.

Intensity, as Coach Greg Glassman, founder and CEO of CrossFit, formally states, is the independent variable most commonly associated with the rate of return on favorable adaptation. More simply put, intensity brings about all the good results from working out. However, we also have to realize that intensity is relative to our physical and psychological tolerances. This is a process, and one that takes an indeterminate amount of time, so be patient. Elite-level athletes may be ready to ramp up their intensity in a couple of weeks, while de-conditioned athletes can take months or longer. The goal of CrossFit is to improve your fitness for life; no one ever got in shape overnight. If you gradually exceed what you have done before, soon enough you will be doing the main site workouts “as prescribed.”

All three together: Now that you understand mechanics, consistency, and intensity, here’s how they all fit together under CrossFit: While many assume that safety is the main concern with proper mechanics —it is certainly the safest way to train—we can’t emphasize enough that sound technique is the most efficient and effective road to fitness. Proper movements will allow you to lift more weight, perform more repetitions faster, or both. More work in less time means higher average power (force x distance / time = power). Higher average power means higher intensity. Higher intensity means better results. Therefore, proper mechanics are the ideal supports for the bridge to fitness.

Source - A CrossFit Startup Guide: Part 1

Workout of the Day

With a partner:
100 Double unders buy-in (total)
then,
20 Rounds (total)
Row 250/200 meters
10 Wall balls
then,
Cash out with 100 double unders (total)

Alternate with a partner. Only one person works at a time on the DU’s.

L3 - 30/20 lb. wall ball
L2 - 20/14 lb. wall ball
L1 - 14/10 lb. wall ball

Extra credit: Lower body mobility of choice for 10 minutes.

CrossFit Open Live Announcement Venues

Greg Glassman on the Open: Part 1 - [video]

Workout of the Day

20 minutes of hip mobility before WOD

AMRAP 7:
21 Power snatch
21 Back squat

L3 - 95/65 lb.
L2 - 75/55 lb.
L1 - 65/45 lb.

Extra credit: Max set of strict pullups

We’ve been working the GHD as extra credit after wods…I hope you’re getting you some! Check out this video…some of you know the difference between the “hip extension”, “back extension”, and the “hip and back extension”, but its still good review. Note - pay attention to where her hips are on the pad…they are set up differently for the different exercises.

Workout of the Day

5 Rounds for time:
20 Single-arm KB thrusters, total
20 Kb swings

L3 - KB 68/44
L2- KB 53/35
L1 - KB 44/26

Instructor lead mobility after WOD

Extra credit:
With a partner, alternating: 60-50-40-30 second holds in weighted plank (on elbows) with weight.

Squat program was a great success. Fifty-one PR’s were recorded last Monday! Great job everyone. We will be moving toward more time for skills and conditioning in preparing for the Open.

Looking toward the Open

In just 10 days we are going to hear the announcement of this year’s first CrossFit Open workout. Upon the workout announcement, hundreds of thousands of athletes across the globe will begin planning and strategizing how they are going to attack the wod. Gym owners and coaches are going to be planning the workout sessions for their athletes to give them the best possible experience to crush the workout. The CrossFit veterans that have done Open before will be paying extra attention to their sleep, nutrition, and mobility before an after the workouts. Finally, the CrossFit beginners will be going “What they heck is going on?!!”.

Each year we have done the CrossFit Open, I tell people to sign up…”get registered guys, you won’t regret it.” And, every year I have athletes come up to me a week late and ask if they can sign up, but it is too late.

Sigining up for the Open isn’t mandatory and you won’t have anyone looking down on you if you don’t. But, I will tell you that it is pretty sweet to be one of the hundred or so thousand across the world, that competes together and shows their support for Crossfit. Its almost like casting a vote - a vote that is showing the rest of the fitness industry that CrossFit is an awesome group of people that train together and compete together. Additionally, I think it’s cool to see how you stack up with other people across the world…not that that is why we are all here…but its just cool to see how your CrossFit skills are relative to other people’s.

Team MBS is online and we have about 50 people signed up. The Open is five weeks long and costs $20. We will be doing the Open workouts every Friday as the WOD and every Saturday at 10am. Sign up HERE.

Member Referrals earn $50 off next month’s dues!

The best compliment you can give us is referring a freind to CrossFit. We have FREE intro workouts EVERY Wednesday night at 6:30 PM and Saturday morning at 10:00 AM. Bring a friend, family member, or co-worker in to give CrossFit a try. When they sign up, you get to save some $$.

Workout of the Day

20 minutes of Handstand work
- Hollow holds, wall hold (facing wall), alternating shoulder touch (facing wall), HS walking, deficit HSPU

“Annie”
50-40-30-20-10
Double Unders
Abmat Sit-Ups

Extra credit:
Pullup/Dip complex

Skill:

Free play/skill stations

I will set up stations for muscle ups/muscle up drills, handstand drills (timers, etc), and rolling pistols/pistols. You can work on what you need to work on.

Gymnastics Workout of the Day

4 ROUNDS: FOR QUALITY
2 Strict Rings Muscle Ups
4 Strict Handstand Push Ups with Wall
6 Wide Grip Bar Pull Ups
8 Weighted Pistols on each leg
Handstand Walk for 10 meters

Sherown Campbell Family Fundraiser

We will be hosting 14.1 at MBS on March 1st and raising funds to help Sherown and his family out. We are asking for a $20 donation to participate in the workout (cash and checks only, check made out to Campbell family). We are going to be setting up registration shortly so that we can know how many heats to run, etc. Additionally, we will be running a silent auction with items donated from members of our community. We will be posting updates and getting the bidding going very soon.

Here’s how you can help:

- Mark March 1st on your calendar and ask a friend or two to join you for a “good” workout and good cause. We will have all our coaches on hand and will have scaled options of the workout if they want to join, or they can help spectate and/or judge.

- We are seeking donations for the silent auction. Contact Janelle@mbscrossfit.com if you have something we can auction off.

- If you are unable to partake in the event but would like to donate or follow his story, please visit the Team Sherown Get Well Drive Facebook page

Member Referrals earn $50 off next month’s dues!

The best compliment you can give us is referring a freind to CrossFit. We have FREE intro workouts EVERY Wednesday night at 6:30 PM and Saturday morning at 10:00 AM. Bring a friend, family member, or co-worker in to give CrossFit a try. When they sign up, you get to save some $$.

Workout of the Day

With a partner
5 minutes of Sandbag power clean (alternate every 5 reps)
4 minutes of Sandbag front squat (alternate every 4 reps)
3 minutes of Sandbag pushpress/jerk (alternate every 3 reps)
2 minutes of Sandbag thrusters (alternate every 2 reps)
1 Mile Sandbag run, alternate every minute or as frequently as needed.