ANNOUNCEMENTS
First WOD of 2015!!!
Only ONE workout today at 12:00 PM. Open gym from 1-2pm.
Friday, January 2nd - Resume normal class schedule.

Workout of the Day
In a team of two, complete for time:
40 Calories on rower
40 Front squats, 135/95
60 Burpees
60 Hang power cleans, 135/95
80 Box jumps, 24/20
80 Deadlifts, 135/95
100 One-arm KB snatch, 53/35
100 Pull-ups
200 Double unders
500 meter run

All reps are split except for the run at the end. Enjoy!

Post your scores to the whiteboard.

ANNOUNCEMENTS
Normal class schedule until this evening with only the 4:00 and 5:15 WOD classes. Cardio Flex, 6:30 WOD, and all CF1’s are cancelled. CF1’ers, please join the WOD classes.
Thursday, January 1st – First WOD of 2015 at 12:00 PM only. Open gym from 1-2pm.
Friday, January 2nd - Resume normal class schedule.

Workout of the Day
21-18-15-12-9-6-3 reps for time of:
Power cleans
Back squats

L3 - 95/65
L2 - 75/55

CF1
6:45 am and 12:15 pm classes only today.
Skill - Power clean 5×5
21-18-15-12-9-6-3
Power clean
Air squats

To WOD or not to WOD when sick?

Seems like every other person I encounter in the last few weeks is sick. ‘Tis the season, I suppose. As CrossFitters, very little keeps us out of the gym, so let’s talk about when it’s ok to workout and when it’s better to stay home. Sometimes it feels good to “sweat the demons out” with a hard workout, but be aware that that’s not always the best course of action. Generally speaking, if you have minor cold like symptoms such as cough, sneezing, and congestion it’s ok to work out. If you have flu like symptoms such as fever, vomiting, body aches or diarrhea, it’ s best to refrain from working out for a few days. Mostly because of the fact that vomiting and diarrhea will likely put you in a state of dehydration, when it’s unsafe to work out, but also because working out raises your body temperature and if you’re already sporting a fever, you won’t be doing yourself any favors. And as always, listen to your body.

It’s also thoughtful to consider your fellow gym goers. A gym is a place full of sharing and that, unfortunately, includes germs. If you decide to share your germs with the rest of us, at least make sure to keep your distance from others, wash your hand frequently and be absolutely sure to wipe down your equipment with disinfectant.

Be well, everyone!

ANNOUNCEMENTS
Wednesday, December 31st – 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD get together starting at 8pm.
Thursday, January 1st – First WOD of 2015 at 12:00 PM only. Open gym from 1-2pm.
Friday, January 2nd - Resume normal class schedule.

Workout of the Day
On a 10-minute clock: Accumulate 75 PERFECT Hollow rocks and then 75 PERFECT Supermans. If form becomes anything less than perfect, break the set and do 25 double unders. This should be done slowly and for quality.

AMRAP 10:
10 Abmat situps
7 Burpees

Post your scores to the whiteboard.

ANNOUNCEMENTS
- Wednesday, December 31st – 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD get together starting at 8pm.
- Thursday, January 1st – First WOD of 2015 at 12:00 PM only. Open gym from 1-2pm.
- Friday, January 2nd - Resume normal class schedule.

Workout of the Day
20 minutes:
Shoulder press, 3-3-3-3, working up
SS
Weighted chins, 3-3-3-3, working up

Alternate with a partner for 3 rounds each:
20 Farmers carry walking lunge steps
Run 4x length of gym

Lunges should be done correctly and quickly. Sprint should be done hard and fast.

Post your scores to the whiteboard.

Gymnastics Workout of the Day
12 Days of Gymnastics
1 Rope Climb
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups
10 Pistols
11 HSPU
12 Muscle Ups

Extra Credit:
1: 4×6 Dragon Flag
2: 4×4 Ice Cream Maker (rings)

Only 9:00 and 10:15 AM Classes this morning. Come and join the fun!

Workout of the Day
AMRAP 20:
10 Squat cleans
10 Ring dips

L3 - 95/65
L2 - 75/55

Post your scores to the Whiteboard.

Only 9 and 10:15 classes today!

So get your buns in here early and get your WOD on. Then continue enjoying your holiday food and drink with little to no guilt.

Workout of the Day
WORKOUT
3 Rounds NFT
3/3 TGU
10/10 KB Pushpress
10 Goblet squats

Tabata mashup
SDHP
Burpees over bar

L3 - 75/55
L2 - 65/45

Extra Credit:
10 minutes of foam rolling or stretching.

Post your scores to the whiteboard.

Merry Christmas!

No classes today. Wishing all of our MBS family a safe and blessed holiday.

No evening classes today. We are closed tomorrow!!!

Christmas and New Year’s Schedule
Today, December 24th – no evening classes
Thursday, December 25th – Closed
Friday, December 26th – 9:00 and 10:15 am classes only
Saturday, December 27th – 9:00 and 10:15 am classes only
Wednesday, December 31st – 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD Party starting at 8pm.
Thursday, January 1st – First WOD of 2015 at 12:00 PM only

Workout of the Day
RDL, 4X12 (slow with moderate weight)
SS
KB Snatch, 4×20 total (light)

Rowing or running “Helen”
3 Rounds for time:
Run or row 400 meters
21 Kettlebell swings
12 Pullups

L3 - 53/35
L2 - 44/26
L1 - 35/16

Post your scores to the whiteboard.

Maple Bacon Paleo Protein Pancakes.

Make these for your family Christmas morning and you’ll be more popular than Santa.

From TheBox.com
Servings: 12 small pancakes, 8 large
Prep Time: 10 minutes | Cook Time: Just a few minutes per pancake
Ingredients
1 cup almond flour
¼ cup unsweetened vanilla almond milk (or unsweetened coconut milk)
½ cup applesauce
½ cup of your preferred protein powder (I suggest vanilla flavored.)
5 strips bacon, cooked, then crumbled
2 eggs
3 tablespoons maple syrup
1 teaspoon almond extract
½ teaspoon cinnamon
½ teaspoon nutmeg
½ teaspoon vanilla extract
¼ teaspoon baking powder
¼ teaspoon coconut butter
Oil (bacon grease or coconut oil) for griddle/frying pan
Directions
1. In a medium bowl, combine almond flour, milk choice, applesauce, protein, bacon, eggs, syrup, almond extract, cinnamon, nutmeg, vanilla, baking powder and coconut butter. Stir well.
2. Heat griddle or frying pan to medium heat (typically five to seven minutes). Place ½ a spoonful of bacon grease or coconut oil in the pan to avoid sticking.
3. Using a large spoon or ¼ cup measure, place batter on griddle or pan. (Be sure to keep them a few inches from one another.)
4. Watch for pancakes to bubble, then flip, cooking until lightly browned on both sides.
5. Serve with a little coconut butter or a light drizzle of maple syrup.
You can serve a bunch of these bad boys or freeze them for future use. They’re easy to grab when you’re on the go, and they don’t require any toppings to taste good.

Christmas and New Year’s Schedule
Wednesday, December 24th – no evening classes
Thursday, December 25th – Closed
Friday, December 26th – 9:00 and 10:15 am classes only
Saturday, December 27th – 9:00 and 10:15 am classes only
Wednesday, December 31st – 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD Party starting at 8pm.
Thursday, January 1st – First WOD of 2015 at 12:00 PM only

Workout of the Day
WORKOUT
AMRAP 14:
3 Pushups
3 Ring rows
20 Double unders or 50 single unders
6 Pushups
6 Ring rows
20 Double unders
Continue with 9, 12, 15…

Extra Credit:
10 minutes of foam rolling or stretching.
Post your scores to the whiteboard.

Christmas and New Year’s Schedule

Wednesday, December 24th – no evening classes
Thursday, December 25th – Closed
Friday, December 26th – 9:00 and 10:15 am classes only
Saturday, December 27th – 9:00 and 10:15 am classes only
Wednesday, December 31st – 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD Party starting at 8pm.
Thursday, January 1st – First WOD of 2015 at 12:00 PM only

Workout of the Day
12-Days of Christmas Workout
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

L3 - 95/65
L2 - 75/55
L1 - 65/45
CF1
Skill - Kipping
WOD
For time:
50 Pullups
50 Pushups
50 Situps
50 Air squats

Post your scores to the whiteboard.

Perfect Dips

Gymnastics Strength
15 minutes to complete the following:
1. 7×1 weighted ring dip
2. 7×1 weighted ring pull up

Gymnastics Workout of the Day “abs and buns”
20 minute AMRAP:
5 wall ball v-ups
5 spilt squats AHAP unbroken (5 each leg)
5 forward roll to straddle stand
5 spilt squats AHAP unbroken (5 each leg)
5 strict toes to bar (weighted if possible)
5 spilt squats AHAP unbroken (5 each leg)
5 ring support L leg lifts

Extra credit: 7×1 weighted muscle up ~build to a max

Post scores to whiteboard

Everyone once and awhile, you have to go to “that place” and search for a little more.

Christmas and New Year’s Schedule

Wednesday, December 24th - no evening classes
Thursday, December 25th - Closed
Friday, December 26th - 9:00 and 10:15 am classes only
Saturday, December 27th - 9:00 and 10:15 am classes only
Wednesday, December 31st - 4:00 and 5:15 WOD classes only in the evening (Cardio Flex and 6:30 PM classes cancelled. We are having a New Years WOD Party starting at 8pm.
Thursday, January 1st - First WOD of 2015 at 12:00 PM only

Workout of the Day
5 Rounds for time:
10 Thrusters
10 Overhead squats
10 Toes to bar

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

CF1
SKILL - Thruster
WOD
“Fran”
21-15-9 reps for time:
Thrusters
Pullups

Post your scores to the whiteboard.

Clean eating becoming more mainstream

Because of the undeniable results, diets like Paleo are becoming more mainstream. Companies are now labeling their products more clearly so we don’t have spend hours in the grocery store reading every last detail of the food labels. It’s still a very good idea to carefully pay attention to ingredients labeling, especially in conventional grocery stores, but that can turn a grocery shopping trip into a half day excursion. Whole Foods is making it a little easier for us to stay on the straight and narrow by dedicating entire sections to Paleo foods and even making some of their ready made deli items Paleo legal. These pictures were taken at the new Whole Foods at 120th & Bradburn.

Workout of the Day
AMRAP 10:
SealFit Sandbag Complex
6 Deadlifts 6 Hang Power Cleans 6 Front Squats 6 Push Press 6 Back Squats 6 Push-ups on sandbag

L3 - 90/75 lb.
L2 - 75/60 lb.
L1 - 60/45 lb.

CF1
SKILL - Rowing
WOD
Part 1 (use as warm up)
Row 3:00 easy @ 18 SPM
Row 2:00 mediium @ 20 SPM
Row 1:00 Hard @ 22+ SPM
Rest 3 minutes and repeat

Part 2 (WOD)
3 Rounds
Row 500
30 Weighted Box step ups, 20/16″ (25/15 lb.)
20 Plate GTO, 25/15 lb.

EXTRA CREDIT:
4×400 meters. Rest 2 min btw

Post your scores to the whiteboard.

Mighty Mouse is back!

Sherown is back at it

In case you guys didn’t catch the posts on Facebook, Sherown is back in training at MBS. He started last week with a couple sessions and it is going very well. I hope he doesn’t mind, but I think it’s too cool to not share. The workout we did last week:

3 Rounds
40 yard sled pull with 25 lb. plate
3 Burpees with an overhead touch on wall with both hands

He rocked the workout, moving steadily the whole time. As you may know, his spinal cord injury last winter left him paralyzed from the neck down, and he has slowly regained movement over the past year. But, it hasn’t been easy. He has been attending rigorous therapy sessions and working hard to get everything back. I’m excited to have him back at the gym and can’t wait to share his progress.

Workout of the Day
20 minutes: Bench Press, work up to a 5RM

Death by Pullups, starting at 5.
Start with 5 pullups on the first minute. Do 6 pullups on the second minute. Do 7 pullups on the third minute. Continue increasing by one rep until you can no longer complete the pullups within the minute.

Post your scores to the whiteboard.