Raspberry and Spinach Salad

This is one of my favorite summer salad recipes. I like to add grilled chicken to make it a more complete meal. Recipe courtesy of PaleoLeap.com

Ingredients

• 3 tbsps olive oil
• 2 tbsps raspberry vinegar
• 1/4 cup fresh raspberries, crushed to a puree
• 8 cups baby spinach
• 2 cups fresh whole raspberries
• 4 tbsps walnuts, crushed
• ½ red onion, finely chopped
• 3 kiwis, peeled and sliced
• Sea salt and freshly ground black pepper to taste

Preparation

1. In a small bowl, combine all the ingredients for the vinaigrette: olive oil, vinegar and crushed raspberries. Combine well. Season to taste with salt and pepper.
2. In a large salad bowl, combine the remaining ingredients: spinach, raspberry, walnuts, kiwis and onion.
3. Drizzle with the dressing, toss well and serve.

Workout of the Day
Spend 15 minutes working a single bar up in weight on each of these movements:
Body weight back squat ladder
Rest 5 min
3/4 body weight push press ladder
Rest 5 min
1 1/2 body weight deadlift ladder

For the ladder pattern, perform 1 rep the first minute, 2 reps the second minute, 3 reps the third minute, continuing as long as you are able. Use as many sets as each minute as needed.

Extra credit:
Practice getting over the short and tall wall for 10 minutes

Post your scores to the whiteboard

4th of July Holiday Schedule

We will be doing a Hero workout this Friday, July 4th at 9:00 and 10:30 AM. These are the only workouts we will have on Friday. Saturday, July 5th we will have our normal 8:00, 9:00, and 10:00 am classes.

Workout of the Day
Spend 15 minutes on Straight-leg deadlift, 5-5-5-5-5 up to a heavy 5.
4 rounds for time of:
50 squats
40 back extensions*
30 push-ups

L3 - Rx
L2 - 40/30/20 reps
L1 - 3 rounds at 40/30/20 reps

There is a 20-min cap on this workout!

*Back extensions are done on a GHD. However, if you have not been doing them in our extra credit portions, you will not be able to handle more than a single round. Do supermans (lying prone on ground and elevating chest and thighs off ground) as a substitution. Also, since we only have a few GHD’s, substitute good mornings with a plate held to the chest 45/25 lb.

Extra credit:
4×400 meter run. Rest 2 minutes between.
Post your scores to the whiteboard.

Gymnastics Workout of the Day
For quality:
5 Push ups
Hold top of push up for 20 seconds
10 Push ups
Hold top of push up for 20 seconds
15 Push ups
Repeat pattern until failure

then…

3 rounds for quality:
20 hollow rocks
20 right leg circles
20 left leg circles
20 superman rocks

Post results to whiteboard

We have normal classes today at 8:00, 9:00, and 10:00 am. If you have nothing going on, head up to Estes Park for the Mayhem in the Mountains competition and cheer on our athletes.

Workout of the Day
In a team of 5:
75 Stone over shoulder
60′ Handstand walk or 180′ Bear crawl
15 Cargo net climbs
800 meter Indian run
15 Cargo net climbs
60′ Handstand walk or 180′ Bear crawl
75 Stone over shoulder

Depending on how many people show up at each class, the team size and reps may vary. Come in and practice some new skills!

Post your scores to the whiteboard.

Mayhem in the Mountains!

Got nothing to do this weekend? Pack up the family and head up to Estes Park for Mayhem in the Mountains II. On the shore of beautiful Lake Estes, can you think of a more picturesque backdrop for some serious throw down? Come support your fellow MBSers. Competing this weekend are Cameron H., Luke M., Brittany H., Heather Y., Danny D., Jason C., and Kristen W.

Have you competed in any CF competitions? Colorado has some of the best. Intimidated? Don’t be! Many comps have a novice or scaled division; the best place to get your feet wet! Another way to get comfortable around competitions… volunteer! These events couldn’t exist without volunteers. It’s a great way to be a part of the energy and get the fever for competition!

Upcoming competitions:
Front Range Open 8/22-24
Battle at the Rock, Castle Rock 9/6
Battle of the Boxes, Thornton 9/6-7

Workout of the Day
21-15-9 reps for time:
Squat cleans
Handstand pushups

L3 135/95
L2 115/75
L1 95/65

Extra credit:
On the minute for 10 minutes
10 wallballs
1 rope climb

Post your scores to the whiteboard.

Workout of the Day
Snatch Balance
Find your 3 rep max.
3-3-3-3-3 up to 3RM.
then
Hang Snatch (last done May 14, 2025)
Find your 1 rep max.
1-1-1-1-1

Extra credit:
Lower body mobility for 10 minutes

Post your scores to the whiteboard.

Workout of the Day
Deadlift practice, do 5 sets of 5, working up to a weight heavier than your workout weight. Work on keeping back perfectly tight and good touch and go reps.

then,

21-15-9 reps for time:
Deadlifts
Pullups

L3 - 225/155 lb.
L2 - 185/120 lb.
L1 - 145/100 lb.

Extra credit:
3 Rounds
15 GHD situps
15 Hip and back extensions

Post your scores to the whiteboard.

Workout of the Day
5 Rounds for time:
Run 400 meters
15 Sandbag thrusters

L3 - 90/60 lb.
L2 - 75/45 lb.

Extra credit:
5 Rounds:
5 Weighted pullups
5 Weighted dips

Post your scores to the whiteboard.

Parkour is the act of moving rapidly through an area, typically in an urban environment, negotiating obstacles by running, jumping, and climbing. Basically, getting from point A to point B as quickly as possible. Free running is nearly the same thing, but it is more about acrobatic moves and aestetics than getting to a destination.

We are looking to get some interest in a parkour clinic at MBS soon. If you’d like to get a small taste, I’m going to be doing a 1.5 hour class this Wednesday at the 5:30pm Boot Camp class. Feel free to come learn some moves!

Workout of the Day
From a rack: Front squat, press, push press, push jerk. It’s likely that you won’t go up too heavy due to the overhead, so take advantage of the lighter squat weight and hold it in the bottom of your squat for 3-4 seconds before standing. Work up to a heavy set of the complex in 20 min.

For time:
Row 1000 meters
then,
5 Rounds
25 Pullups
7 Push jerks

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

Post your scores to the whiteboard.

Skill: Toes to bar

Gymnastics Workout of the Day

5 rounds:
Max rep double unders in 90 seconds (rest 90 seconds between rounds)

then…

8 minute AMRAP:
5 Strict handstand push ups
10 Pistols (alternating)
15 Toes to bar

Normal class schedule today

8am - CrossFit workout
9am - CrossFit workout
10am - CrossFit workout & Skills class. Drop-in’s welcome at 10am. Show up a few minutes early to sign a waiver. You can RSVP by emailing Brittany@mbscrossfit.com.

Workout of the Day
For time:
10 Overhead squat
10 Box jumps, 24/20″
10 Thrusters
15 Power cleans
10 Toes to bar
20 Burpee pullups*
10 Toes to bar
15 Power cleans
10 Thrusters
10 Box jumps 24/20″
10 Overhead squats
*If you can do muscle ups, do 10 muscle ups instead.

L3 - 135/95 lb.
L2 - 105/70 lb.
L1 - 75/55 lb.

Post your scores to the whiteboard.

Games Training in Full Effect

I have spent the past week up at Reebok Headquarters in Boston, MA. training with some of the top athletes in the world. It is an amazing experience to learn from others who are excelling in the sport of CrossFit. Today’s workout is one that comes off Coach Chris Hinshaw’s Team Norcal Endurance website. Coach Hinshaw is a former Ironman triathlete and spent 3 days with us sharing his knowledge of endurance sports.

Check out this CrossFit Journal article of Coach Hinshaw working with CF Norcal.

I hope you guys enjoy this sprint workout today. Sprinting is something many of us don’t practice enough. In terms of functionality, it doesn’t get much better than sprinting…you never know when you’ll need to use it. But, when you do, you’ll be happy you have been training! Go fast and get some good stretching afterward.

Workout of the Day
Sprint Workout
4 sets of 50 meters (1 minute rest between sets)
3 sets of 100 meters (90 seconds rest between sets)
2 sets of 200 meters (2 minute rest between sets)
1 set of 400 meters easy walk/slow jog for recovery & prep for the final 400 yards
1 set of 400 meters max effort

Workout Details: The goal of this workout is the final 400 meters. This 400m will be a max effort. The 400m is a CrossFit benchmark. We will be using the early sets as speed preparation. If performed properly this workout will be exhausting.

Extra credit
40 GHD Situps

Post your scores to the whiteboard.

One of our most powerful exercises - the power clean. If force is multiplied by distance and divided by time, you get the resulting power. In the power clean, you can do a relatively heavy weight, it is moved a large distance, and is done VERY quickly. The better you can get at your technique, the more you can develop power. (Force x Distance / Time = Power)

I love these two vids. Above, you have Sage Burgener using a pretty light weight power clean and JUMPING that weight up quick. Below, you see a gold medal Olympian Pyrros Dimas doing a HEAVY weight and you can see it in slow motion. Watch these videos several times each…burn the movement into your head. Notice the set up, the first pull off the ground, their body position during the pull and the jump, and finally when they catch the bar, are they catching it with hips forward or back? Back most likely. Come in and get a lot of practice reps…let’s see what you got!

Workout of the Day
Power Clean
Find your 2 rep max.
2-2-2-2-2 up to 2RM, every 3 min. Advanced, work on touch and go.

5 Rounds for time:
5 Deadlifts
5 Burpee box jumps
3 Deadlifts
3 Burpee pullups

L3 - 315/205 lb.
L2 - 275/185 lb.
L1 - 225/120 lb.

Extra credit:
15 minutes working up to a heavy single split jerk (use weightroom if class area is being used)

Post your scores to the Whiteboard.

5:30PM Boot Camp Class Cancelled Today. See you next week!

Workout of the Day
Barbell Lunge
Find your 10 rep max.
Front rack walking lunge steps (5 ea leg), work up to a 10RM in 5-6 sets. Power clean from ground.

The Ghost
6 rounds of:
1 minute of rowing for cal
1 minute of burpees
1 minute of double-unders
1 minute rest

Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of LOWEST score of meters rowed, burpees, and double unders.

For example: Pat - 25, 18, 65

Extra credit
Practice muscle ups for 10 minutes. If you don’t have a muscle up, choose to do either strict pullups, strict dips, false grip holds or pullups, or mu transitions.

Post your scores to the whiteboard.

Show off your mad design skills!

Help us celebrate Pat Burke’s 6th trip to the CrossFit World Games by designing a tee shirt in commemoration. If you have an idea or concept, please submit to Emilee@mbscrossfit.com by June 20th.

Workout of the Day
Press 5×2 AHAP every 3 minutes
then
5 rounds for time:
7 HSPU
10 Toes to bar

L3: Rx
L2: Max 2 ab mats
L1: double pushups

Extra credit:

15 minutes working up to a heavy single hang squat snatch.
(Use weight room area if main gym area is occupied by wod class)

Post your scores to the whiteboard