Monthly Archives: January 2015

2015 CrossFit Open

 

Registration begins January 15th for the 2015 CrossFit Open. The Open will begin February 26th and run through March 30th. There’s only one question: Will you participate? The Open is a great way to see where you measure up against other athletes across the globe. You can compare yourself to other men, women and even see how you stack up against others your age. For almost any excuse you can come up with not to, we can give you a reason to do it.

  • I’m Scared. So are a lot of other people. They won’t let their fears get the best of them and they’ll participate anyway.
  • I’ve never done one before. At MBS, there will be dozens of first timers. You won’t be alone.
  • I can’t do all of the movements. Again… you’re not alone. And with a new scaled division, that won’t be a problem.
  • If I have no chance of making it to Regionals, why should I participate in the Open? Because it’s fun. It builds camaraderie, confidence and you will push yourself harder than you ever have before. You’ll probably PR at least once. Seriously.

If you’re in it for fun, GREAT! That’s the best reason to do it. If you’re in it with a more serious intent, here is a cool little thing John O. made up illustrating how often particular movements were called for. This might help you make sure your skills are up to par for what may be in store for us.

If you’re feeling a bit apprehensive about participating, talk to a fellow athlete who has done it before. No one regrets it, but I’ve heard plenty of people say they regret not having done it. Sign up. Do it. Do it.

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1/13/14

Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters

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

Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.

Post your scores to the Whiteboard.

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1/12/14

Workout of the Day
AMRAP 10:
1 Rope climb
20 Wall balls, 20/14

Rest 5 minutes

Alternating with a partner for 10 Rounds each:
Sprint 200 yards at 90% (2x length of gym and back)

Post your scores to the Whiteboard.

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1/12/15 - Day1

Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.

2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.

3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.

Post your scores to the Whiteboard.

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1/12/15

**CF1 Class times**
M/W – 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Fri - 6:45 am, 12:15 pm, 4:00 pm, 5:15 pm
Saturday – 10:15 am

Workout of the Day
Skill - Deadlift, 5 sets of 1, working up to a heavy single (Please post your deadlift score in the Whiteboard feature!!! Recording your progress is essential.)

WOD
30-20-10 reps for time:
Ball slams
Pushups
Situps

Post your scores to the Whiteboard.

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1/11/15

Workout of the Day
Strength:
Press to handstands and skin the cats

5 rounds for time:
11 push ups
11 toes to bar
11 box jumps (24″/20″)

Post scores to the Whiteboard.

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1/10/15

Workout of the Day
Chest-to-bar pull-up ladder
Rest 5 minutes
1/2 body-weight overhead squat ladder

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

Post number of minutes completed for each exercise.

Post your scores to the Whiteboard.

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1/10/15

CF1 Class times

M/W/F - 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm

Saturday - 10:15 am

 

 

Workout of the Day
SKILL - Box jump, lateral box jump, broad jump - do 5 sets of 3 of each, building up in height and distance.

WOD
20 Minute AMRAP:
20 OHS (PVC)
20 Situps
250 meter row

Post your scores to the Whiteboard.

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1/9/15

CF1 Class times

M/W/F - 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm

Saturday - 10:15 am

 

Workout of the Day
SKILL - Front squat, 5 sets of 3. Do 5 Burpees after each set.

WOD
Tabata air squats.
Tabata is 8 rounds of :20 of work, followed by :10 seconds of rest. Score is lowest number of reps of all 8 intervals.

Post your scores to the Whiteboard.

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1/9/15

Workout of the Day
Back Squat
Find your 3 rep max.
Back squat, 5-5-4-4-3-3 up to a heavy 3
then
EMOM 10 minutes:
Even - 30 KB swings
Odd - Rest

Penalty - If you do not complete 30 swings within the minute, count a penalty for each rep not completed. After 5 rounds have been completed, do 5 burpees for each penalty.

L3 - 72/53
L2 - 53/35
L1 - 35/26

Post your scores to the Whiteboard.

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1/9/15 - Day 3

Workout of the Day
1. Power clean + hang clean, 4×1+1. Each set is 1 Power Clean + 1 Hang Clean. Start at 65% of your 1RM Clean & Jerk. Level load across all sets. Linear progression each week. Target 2.5kg increase each week if work sets are below 110kg.

2. Strict press, 3×3 @ 50% of your 1RM Clean & Jerk for men (40% for women). Level load across all sets. Target 2.5kg increase each week if work sets are below 90kg.

3. Deadlift, work up to a heavy triple @ 85% of your 1RM. Then take 10% off the bar and do 2 drop sets of 5 reps.

Post your scores to the Whiteboard.

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1/8/15

Workout of the Day
For max distance of each:
Run for 10 minutes
Rest 5 minutes
Row for 10 minutes

Run as hard or as easy as you’d like. Post total distance of each.

Post your scores to the Whiteboard.

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1/7/15 - Day 2

Workout of the Day
1. Snatch + Power snatch. Build to a single at 85% of 1RM. Then, take 50% off the bar and do 5 “touch and go” power snatches. Rest as needed. Then, drop another 5kg and do AMRAP power snatches in :30.

2. Front squat + thruster (from rack), 4×1+1 @ 65% (of 1RM front squat). Level load across sets. Target 5kg increase each week.

3. Back squat, 4×3 @70%. Level load across sets. Target 2.5kg increase each week.

Post your scores to the Whiteboard.

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1/7/15

CF1 Class times

M/W/F - 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm

Saturday - 10:15 am

 

Workout of the Day

SKILL - gymnastic kip, toes to bar, knees to elbows

WOD
AMRAP 15 minutes:
5 Deadlift, 155/105
10 Toes to bar
15 Wall balls, 14/10

Post your scores to the Whiteboard.

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1/7/14

Workout of the Day
Ring-dip ladder
Rest 5 minutes
3/4 body-weight hang power clean ladder

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

Post number of minutes completed for each exercise.

Post your scores to the Whiteboard.

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Workout of the Day
A. AMRAP 20:
10 Sandbag man-makers
15 Box jumps, 24/20
Row 200 meters

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

Man-maker = Burpee on sandbag, power clean, front squat, push press. Can also be a burpee + squat clean thruster.

Post your scores to the Whiteboard.

Posted in | Leave a comment

**CF1 Class times**
M/W – 6:45 am, 12:15 pm, 4:00 pm, 6:30 pm
Fri - 6:45 am, 12:15 pm, 4:00 pm, 5:15 pm
Saturday – 10:15 am

Workout of the Day
Skill - Deadlift, 5 sets of 1, working up to a heavy single (Please post your deadlift score in the Whiteboard feature!!! Recording your progress is essential.)

WOD
30-20-10 reps for time:
Ball slams
Pushups
Situps

Post your scores to the Whiteboard.

Posted in | Leave a comment

Workout of the Day
1. Clean and jerk, 5×1 @ 85%. Level load across all sets. Target 5kg increase each week.

2. Box squat, 4×3 @ 75% (of 1RM Back squat). Level load across all sets. Target 5kg increase each week.

3. Stiff legged deadlift, 3×8 @ 60% (of 1RM deadlift). Level load across all sets. Target 5kg increase each week.

Post your scores to the Whiteboard.

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