These three stretches in the video above have been the staple of my pre-squat-WOD mobility for the past 6 months. It’s really nice to have just a handful of stretches that work well for you, and to do them consistently. It’s easy to get overwhelmed with the hundreds of different stretches you can do - upper body, lower body, extremities. But, the truth is, you should only need a few stretches for each of upper body, lower body, and extremities. Don’t use the weird ones unless you have a problem you’re trying to fix.

The Open is Over

What to do now? Well, we have a bunch of stuff we are lining up for you. Here’s just a few things:

8 Week Wendler Strength Program - This week Rich will be doing baseline testing in the strength class for the Wendler 5/3/1 program (same program we ran in main WODs over winter) to begin next week. Strength class meets every Tuesday and Thursday at 10am and 5:30pm. This week’s baseline lifts are Squat/Deadlift on Tuesday and Deadlift/Press on Thursday. At the end of 8 weeks, we will be doing a powerlifting comp, date TBD.

Afternoon Endurance Starting Next Week - The morning folks are going to be sharing their T/Th 6:30am endurance coach beginning next week. Coach Emilee is going to be adding an Endurance class time at 5:30pm on Monday. This class is going to replace the workout at 5:30. The summer is coming and we are going to be ready to run!

…and some clinics

Mike Cerbus and Jessica Salvaggio Weightlifting Clinic - This is happening April 13th here at MBS. We have a morning and afternoon session. Each 4-hour clinic is geared for beginner/intermediate level athletes. But, I attended the same clinic and was pleasantly suprised with everything I learned. Registration is under upcoming events.

i99 Gymnastics Seminar and Clinic - We are going to bring in David Bradley, the owner of i99 Fit, a gymnastics and mobility instructional company, to do a free seminar at MBS next Tuesday, April 8th at 6:30pm. David and his staff will also be holding a 2-hour clinic at MBS on April 27th. Contact Amy@mbscrossfit.com to RSVP.

Workout of the Day
Tabata rounds for lowest rep on each:
Air squat
Pushpress
Front squat
Pushup + alternating row (count each row)
Dumbbell clean (DB touches ground)

L3 - 40/30 lb.
L2 - 35/25 lb.
L1 - 30/20 lb.

then

Extra credit:
3 Rounds
10 Turkish get ups
20 Russian twists (light-medium weight)

Post your scores to the whiteboard.

Thanks to everyone that came in on Saturday and did the WOD or cheered. The barbecue was held in true MBS fashion - with the hangar door open, the sun shining, and some guys vs. girls lifting fun on the back patio. Forrest and the CrossFit Merge crew had their guests from the Tennyson center and they had a blast as well. Thanks to Eating Primal and JumpnRope for their help to make it happen.

The Open is Nearly Over!

Today is the final day of the 2014 Open season. Most of us did the workout either Friday or Saturday, but I know a few of you will need to get in today to do it. You guys can coordinate help from each other on FB for judging, or email myself to make sure you get judged. Most importantly, remember to get your scores in by 5pm this evening so we can validate and finish this baby up.

Workout of the Day
Front Squat
Find your 3 rep max.
3-3-3-3-3
then

AMRAP 10:
60′ Burpee broad jump (length of pull up rig)
10 Toes to bar

L3 - Rx
L2 - 45′ bbj, 7 T2B
L1 - 30′ bbj, 5 T2B

Extra credit:
On the minute, 10 minutes:
Run 200 meters*

*For 200, start at middle of gym and run to bus stop and back. If you are a slow runner, scale to a 150, or the grass (end of parking lot) and back.

Post your scores to the whiteboard.

Skill: Grips and Kips

Gymnastics Workout of the Day
3 Rounds for Time:
10 bar kips
20 air squats
10 toes to bar
20 alternating pistols

Open gym/”other” workout/14.5

You can show up at 8, at 9, or anywhere in between 8-10 am today for either open gym (workout on your own), or the WOD below. Otherwise, show up at 10am for the first heat warm up and heats to follow after. Here’s how it will go down:

1. Register for a Heat here online.

2. Arrive an hour before your heat so you can warm up. Depending on how many people we have in the gym, we may be able to run a group warm up for the first heat, which will begin at 10:00 am. Otherwise, you guys are familiar with our warm ups and we will give you time to get familiar with the equipment being used for the workout.

3. Check in for your heat at the Heat Check in table and we will give you the scorecard.

4. Kick ass in your workout!

5. After your workout, you will be judging for the next heat.

*If you did the Open workout yesterday, you can do this WOD today:

3 Rounds for time:
Run 800 meters
Rest 2 minutes

Workout of the Day
CrossFit Games Open Workout 14.5

MEN - includes Masters Men up to 54 years old
21-18-15-12-9-6-3 reps for time of:
95-lb. thrusters
Bar-facing Burpees

WOMEN - includes Masters Women up to 54 years old
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Bar-facing Burpees

MASTERS MEN - includes Masters Men 55+
21-18-15-12-9-6-3 reps for time of:
65-lb. thrusters
Bar-facing Burpees

MASTERS WOMEN - includes Masters Women 55+
21-18-15-12-9-6-3 reps for time of:
45-lb. thrusters
Bar-facing Burpees

Post your scores to the whiteboard.

Well here it is for the 5th and final Open WOD!! We had a few people guessing a “for time” workout…congrats on the foot rub from CJ. We hope that you all have enjoyed the competition atmosphere we have been putting on. You will have to give us some feedback on what you liked best or would like to see more of.

We will be doing this workout in all regular classes today. Also, we will be throwing a party for our athletes that want to do it tomorrow starting at 10am. Here is the heat sign up for tomorrow: heat sign in

Saturday Post 14.5 Barbeque

Please celebrate with us after 14.5 on Saturday (11-12:30ish). From what the forecast shows this will be the first Saturday it does not snow for a 2014 Open WOD. Hanger door open, BBQ grill out, aahhhh yeaa buddy! MBS has the sausages, chips, and family friendly drinks. If you want to bring something special to share or adult beverages, you are welcome to.

Workout of the Day
14.5
21-18-15-12-9-6-3 reps for time of:
Thrusters 95/65 lb.
Bar-facing burpees
then

Extra credit:
3×10-15 of Reverse Hyper

Post your scores to the whiteboard.

14.5 Final Open WOD Announcement Tonight

Join us for the final workout announcement at 6:00 pm. We will be watching Rich Fronning, Jason Khalipa, Graham Holmberg, Sam Briggs, and Annie Thorisdotter throwdown on the final WOD on our BIG SCREEN.

14.5 Post-WOD Barbeque

This Saturday we will be wrapping up the 2014 Crossfit Open with a post-WOD barbeque compliments of MBS. We will have sausages, chips, and drinks. Feel free to bring any drinks, paleo or non-paleo treats that you’d like to share also. We will have the grill started and ready for our final heat to finish and hang out on the patio…weather is supposed to be high 60′s!

Workout of the Day

Practice before the WOD:
OTM x10: 1 Power clean, 1 hang squat clean, 1 push jerk

For time:
400 yd shuttle run*
50 Power cleans
400 yd shuttle run*
40 Front squats
400 yd shuttle run*
30 Push jerks

*400 yd shuttle = 100 yards out, 100 yards back for two rounds.

L3 - 135/95 lb.
L2 - 95/65 lb.
L1/Skills - 75/55 lb.
then

Extra credit:
10 minutes of hamstring/glute mobility

Post your scores to the whiteboard.

14.5 Post-WOD Barbeque

This Saturday we will be wrapping up the 2014 Crossfit Open with a post-WOD barbeque compliments of MBS. We will have sausages, chips, and drinks. Feel free to bring any drinks, paleo or non-paleo treats that you’d like to share also. We will have the grill started and ready for our final heat to finish and hang out on the patio…weather is supposed to be high 60’s!

Working out or Having Fun?

I love my job…really do. One of my favorite things is hearing stories from our members of how they are getting better at things they enjoy doing outside the gym because of CrossFit. That is what we are trying to do!!! I am always imagining while teaching someone toes to bar, or the pullup, that they will actually get to use it outside the gym. Whether they use it to chase their kids up a tree, or take a cool pics on vacation.

Speaking of vacations…spring breaks are happening now and summer vacations are around the corner. Over the past 6 years we have accumulated quite a collection of you guys taking pics of handstands in your travels…I’d like to put this collection together and print it out in a giant collage to be hung at the gym. Your task - take a pic of yourself, your family, or you and people you don’t even know, doing handstands, L-sits, or pistols while on vacation at the beach, on the mountain, or wherever. Send pics to patrick@mbscrossfit.com. Thanks!

Workout of the Day
For time:
Run 800 meters
then,
10-9-8-7-6-5-4-3-2-1 reps for time:
Box jumps
Pullups
Pushups

L3 - 24/20″, C2B
L2 - 24/20, chin over
L3/Skills - 20/16″, ring rows

then
Extra credit:
Hang power snatch practice
On the minute (OTM) for 10 minutes,
2 Hang power snatch at 60-70%

Post your scores to the whiteboard.

14.4 Muscle ups
Congrats to everyone that got their muscle ups in 14.4!
Pat - 20
Andrea - 18
Rich - 15
Forrest - 13
Kyle - 11
Nick T and Nathan K - 3
Katy K and Amy P - 2
Michael K and Brett W - 1

There were quite a few others that were dangerously close too. For those of you that finished your cleans and stared at the rings, lets work on those muscle ups! We have some exciting news - MBS is going to be partnering with i99 Gymnastics to offer a gymnastics class at our facility. Details will be announced later. If you want more info, you can get with Amy@mbscrossfit.com.

Workout of the Day
5 Rounds for time:
12 Burpee box jumps
10 Dips

L3 - 24/20″, ring dips
L2 - 24/20″, bar dips
L1/Skills - 20/16″, jumping dips
then
Extra credit:
Power clean practice:
On the minute (OTM) for 10 minutes,
2 Hang power clean at 60-70%

Post your scores to the whiteboard.

Workout of the Day

Back Squat
Find your 10 rep max.
10-10-10

*Use 3 work sets to find a heavy RM of 10 reps
then

Each minute on the minute for 20 minutes:
5 Sandbag deadlifts
5 Sandbag cleans
5 Sandbag thrusters

You will do the 15 reps each minute for as long as you can. If you do not finish the reps in the minute, that minute you are on is your score and continue for AMRAP in remaining time.

L3 - 90/60 lb.
L2 - 75/45 lb.
L1/Skills - 3 reps @ 75/45 lb.
then

Extra credit:
With a partner, 1 mile sandbag carry. At the top of each minute, partners will switch, complete 5 cleans to shoulder, and continue running (a stopwatch must be carried btw partners).

Post your scores to the whiteboard (use link at top right of blog post).

Skill: Bar pullovers

Gymnastics Workout of the Day

Complete as many rounds and repetitions as possible in 7 minutes of:

10 wall runs
20 tuck ups
10 hand release burpee box jumps

Post your scores to the whiteboard (use blue calendar link at top of post).

Open gym/”other” workout/14.4

You can show up at 8, at 9, or anywhere in between 8-10 am today for either open gym (workout on your own), or the WOD below. Otherwise, show up at 10am for the first heat warm up and heats to follow after. Here’s how it will go down:

1. Register for a Heat here online.

2. Arrive an hour before your heat so you can warm up. Depending on how many people we have in the gym, we may be able to run a group warm up for the first heat, which will begin at 10:00 am. Otherwise, you guys are familiar with our warm ups and we will give you time to get familiar with the equipment being used for the workout.

3. Check in for your heat at the Heat Check in table and we will give you the scorecard.

4. Kick ass in your workout!

5. After your workout, you will be judging for the next heat.

*If you did the Open workout yesterday, you can do this WOD today:

For time:
100 Pullups
200 Pushups
300 Air squats

Do it in sequence. Cut reps in half if needed.

Workout of the Day
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (men 20 lb. to 10′, women 14 lb. to 9′)
30 cleans, 135/95 lb..
20 muscle-ups

Post your scores to the whiteboard (use blue calendar link at top of post).

Outstanding! This week’s Open workout is a chipper - a series of movements that you progress through, finishing each before moving to the next. It’s called a chipper because you’ll likely feel like you’re body has been through a wood chipper afterward.

The great thing about chippers is there is usually a balance of movements that you look forward to doing (for me it’s the muscle ups in this one), and movements that you aren’t looking forward to doing (toes to bar for me).

As usual, we will be hitting the Open wod at all our normal times today.

You can sign up for our Saturday Open Throw down, which starts at 10am and goes until completion right here: Saturday 14.4 Heat Sign Up

Workout of the Day
14.4
Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots (men 20 lb. to 10′, women 14 lb. to 9′)
30 cleans, 135/95 lb..
20 muscle-ups

Post your scores to the whiteboard (use blue calendar link at top of post).

Join us at 6pm tonight for the LIVE reveal of 14.4! What is it going to be???

Workout of the Day
7 Rounds for time:
Row 200/150 meters
7 DB Thrusters
7 DB pushup + row (R/L)

L3 - 35/25 lb.
L2 - 30/20 lb.
L1 - 25/20 lb.

then

Extra credit:
3 Rounds
Run 400
Rest 2 minutes between efforts.
Stretching after

Post your scores to the Whiteboard (use link at top of post).

I’m not sure if you’d say this video is work/family safe…you can decide.

80’s Theme This Saturday…wear your jean jackets!

Workout of the Day
21-15-9 reps for time:
Deadlift
Overhead squat

L3 - 225/145 lb., 135/95 lb.
L2 - 185/125 lb., 95/65 lb.
L1 - 165/110 lb., 75/55 lb.
then
Extra credit:
Pullup/Dip complex

Post your scores to the Whiteboard.

Weightlifting Clinic next month

We just put up a weightlifting clinic that we will be hosting at MBS on Sunday, April 13th. There are two 4-hour clinics, one in the morning, and one in the afternoon. The instructors, Mike Cerbus and Jessica Salvaggio are both gold medal American champion weightlifters - legit! I just attended this clinic a few weeks back and was so impressed with their coaching that I scheduled for them to come to MBS. MBS members get 20% off signup, email patrick@mbscrossfit.com. Outside members can sign up for $115.

Advanced Regional Training Camp
Mike and Jessica are also putting together an advanced camp - geared for individual or team competitors competing at Regionals at the end of May. The advanced group will meet Friday 6:30-8pm, and Saturday 9-3pm. The camp will include individualized programming and technique work in preparation for regionals. Email patrick@mbscrossfit.com for more info.

Workout of the Day
5 Rounds:
1 minute of Wall balls -> max reps
1 minute of burpees -> done slow, no score, just keep moving
1 minute of KB swings -> max reps
1 minute of rest

L3 - 20/14 lb., 72/53 lb.
L2 - 16/10 lb., 53/35 lb.
L1 - 14/6 lb., 44/26 lb.

then

Extra credit:
10 minutes of strict toes to bar practice

Post your scores to the Whiteboard.