We all know that feeling in a plank - the quivering quads, the butt muscles that seem impossible to fire, and the mid-line failure that happens way too soon. But, we play it off cool and just slowly elevate our butt…or round out the upper back. Nobody is getting away with it…it’s pretty obvious the difference between a GOOD plank and a BAD one.

That feeling of difficulty in the plank, should be the same feeling you are feeling in a pushup.

An honest push-up moves slowly from full extension to a point of maximum depth without “reaching” for the ground or perturbing the body’s taut, rigid, straight-line posture, and then returns rigidly to full extension. Done correctly, the push-up is a super demanding whole-body movement. Engage as many stabilizers as possible. - Greg Glassman

Pushups, when done correctly, are difficult for even the strongest of our athletes. Pushups, when done correctly, will lead to improvements on all of your pressing strength and can also lead to improvement in mid-line strength, which is beneficial to all our functional movements.

Take your time to master the pushup. Read this article, The Push-Up from the CrossFit Journal.

WORKOUT OF THE DAY HAS MOVED!!!

In an attempt to add some convenience for our members, all workouts for WOD, Strength, and CF1 will be posted in a single area, which is under the “Workouts” tab at the top of our site. Workouts will continue to get posted the night before at or around 7:30 pm. Also, you can still use our Whiteboard feature, which is that little blue circle on the top right-hand corner of the workout posting. Use the Whiteboard to track pr’s, workout attendance, and any other workout notes.

We will still post articles, updates, and pictures to our main blog area frequently. However, it will not be on a daily basis.

Here is the page where you can find the workouts: https://mbscrossfit.com/category/workouts/

Workout of the Day
With a partner, AMRAP 20 minutes:
3 Handstand push-ups
6 Deadlifts, 225/155
12 Pull-ups
24 Double-unders

Partners will alternate doing rounds the entire 20 minutes.

CF1
Skill - Push jerk
WOD
3 Rounds for time:
Row 500 meters
10 Push jerks (from ground)
15 Burpees

Why do you CrossFit?

I CrossFit for my son, to stay flexible and fit enough to crawl around on the floor and play for hours on end with a very active toddler.
I CrossFit for my husband, to give him the best version of me possible: healthy, relaxed, happy and looking good naked.
I CrossFit for me, for the social outlet, to push myself physically and mentally and to overcome my self imposed limitations. To feel strong and capable.
Why do you CrossFit?

ANNOUNCEMENTS
Normal class schedule today.

Workout of the Day
“Loredo”
6 rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters

Post your scores to the whiteboard.

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