Sunday 141116

For time:
Front Squat 155#(105#)
Strict Handstand push ups

Post time to comments or BTW

stew Sunday 141116

Stew, Stew, and more Stew!

Since we have barely broken into the double digits in temperature, here is another delicious crock pot soup recipe from Ali Nichols.

Spicy Italian Chicken Stew



  • 2 bell peppers (2CHO)
  • 3/4 cup chopped onion (1CHO)
  • 1 medium cauliflower (3CHO)
  • 2 Tblsp tomato paste (1CHO)
  • 5 Italian chicken sausages (Mild or Spicy) -10P
  • Garlic powder
  • Dried Basil
  • Bay leaf
  • 1 sweet potato (3CHO)
  • Salt and pepper
  • 2 cups chicken broth
  • 2 cups water




  • Chop up sweet potato, onion, cauliflower, and bell pepper and place in crockpot.
  • Add 2 cups chicken broth and 2 cups of water to crockpot. Place 5 chicken sausages on top.
  • Add 2 Tblsp. Tomato paste and 2 tsp dried basil, 2 tsp garlic powder (I may have done more garlic…I am not sure cause I don’t measure) and salt and pepper to taste to crockpot and stir.  Additionally, I added 3 small Bay leaves to the stew.  Don’t forget to remove when soup is done.
  • Cook on high for 6 hours.
  • Once cooked remove chicken sausages and cut up into bite sized pieces. Place back in crockpot mixture.
  • Enjoy!

Makes approximately 10 cups.  1 cup = 1P, 1CHO, 0F

**to add some fat, you could garnish with diced avocado, pumpkin seeds, or any other delicious fat of your choosing!!**

If you have any great Zone or Zone/Paleo recipes, especially width the holidays coming up, that you would like to share on the blog, email them to

Saturday 141115


Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Push-ups

Compare to

Post time to BTW.

IMG 0487 475x371 Saturday 141115

That is one MEAN Air Guitar.

Do you have friends or family who are interested in trying CrossFit?

Bring them to our Free Community Workout on TODAY at 8:00 am – register online here.

The class will run for 45 minutes and includes a dynamic warm up, skill work and instruction, plus a great workout.

Our next Foundations program starts this Monday at 7 pm!

This is a great opportunity to get started on your health and fitness goals before the holidays start! Stop in the gym anytime or give us a call at 720-238-7783 to get signed up!

The MBS Turkey Challenge is coming up next weekend.

Mark your calendar to come out and support your fellow athletes – Nov 22nd and 23rd at MBS CrossFit.

CURRENT ATHLETES: Be sure to check our schedule during the week of Thanksgiving, lots of changes due to the Holiday.

We will have a modified schedule the weekend of November 29th/30th as we are hosting a Level 1 seminar that weekend. Check the blog for updates!

Have a safe and wonderful weekend everyone!


Friday 141114

Everyday Warrior Battle Series #2

12 Minute AMRAP

30 Double Unders

15 Wall Ball 20#(14#)

10 Deadlift 185#(135#)

Post reps to comments or BTW


IMG 0381 475x316 Friday 141114

Danielle showing her brother some sisterly love by burpee-ing over him!


Last week we discussed mobilizing the hips using just your self as a mobilization tool.  This week we will cover mobilizing the hips with the assistance of a band.  The hip muscles and hip capsule are very strong; using a band to get them into an ideal position is sometimes necessary.

#1 – Sitting all day can lead to tightened hip flexors and we need to lengthen those things out!!  The following video is mobilization that you may have seen before; if you have seen or done this before, try using a stronger band.

#2 – Now that our hip flexors are loosey goosey, let’s work on that internal rotation (that’s right, I said internal rotation).  If your toes have a tendency to flare out as you squat, you could be missing internal rotation of the femur; this leads to the toes flaring out so you can get to depth in the squat.  The following video will help you recapture that necessary rotation in the femur to keep tension in the system.

#3 - After working on that internal rotation, let’s hit the all-important external rotation in the groin area.  Getting into this next stretch may be the hardest part, but you WILL NOT regret it.  The groin is a very difficult area to stretch or roll-out, so this is a great way to attack it.

Have fun trying these out! Next week we will utilize a foam roller / green trigger point roller to hit up those hips!

Thursday 141113

Power Snatch

Then, 3 x 5 muscle snatch at 60%-70% of 1 RM power snatch

Post loads to comments and BTWB

IMG 0504 475x316 Thursday 141113

Ali and Sarah jumping for joy over dumbbells and burpees.


Pros and cons of a weightlifting belt, By (in small part) Courtney Shepherd and (in large part) BoxLife Magazine

I know not all of you partake in the wearing of the weight belt. That could be because you find them silly, you do not have one, and/ or you simply do not know why, when, or how to wear them. I will first direct you to previous articles that go into more depth then I will here and now, about how a weight belt works, and how to wear one:

The weight belt, unlike our favorite pair of jeans, does not come in “low rise”, #whatsupwiththat
By Courtney Shepherd

Weight belts: What’s up with that? Through the beautiful eyes of Courtney Shepherd

Between the two previous articles and the one I will be quoting in this blog, there is a bit of overlapping information. People can agree that the weightlifting belt has it’s place as a useful tool in weightlifting training. But the weightlifting belt has made it’s way beyond the powerlifting and strongman arenas and become a common place accessory for CrossFitters. The question becomes, is it a good tool for everyone? Does the average CrossFitter, the person who comes to the gym to enjoy sweating, lifting weights, and maintaining health, need to have this as a standard piece of equipment? Taking highlights from a recent article written William Imbo of BoxLife Magazine (click here for full article), let’s talk about The Pros and Cons of a Weightlifting Belt.


1) The weightlifting belt can help stabilize and reduce stress on the spine. 

“The benefit to wearing a weight belt is that they increase intra-abdominal pressure. Intra-abdominal pressure is the pressure within your abdomen. . . when you increase intra-abdominal pressure (as weightlifting belts do), the pressure inside the abdominal cavity pushes on the spine to support it internally, while your core muscles (such as your obliques and abs) and lower back push on the spine from the outside. Your body responds to the increased intra-abdominal pressure delivered by a weightlifting belt by creating a more rigid core, stabilizing your spine and reducing the stress it receives when under heavy loads.”

A weight belt does not replace having core muscles, it can not create stability where there is none to begin with. A weight belt works in conjunction with your core muscles to create circumferential midline stability. 


1) Wearing a weight belt can effect motor learning.

“. . .argues that belts affect an athlete’s experience of ‘learning’ how to squeeze and contract their abs—particularly in the case of novice lifters. Instead, the belt acts as a crutch—given that it increases pressure in the abdominal area.”

Those newer to CrossFit, weightlifting, etc. may attempt to use the belt to falsely create midline stability rather than take time to build a strong core and learn proper technique. If we take time to practice perfect form, we build on the technique as well as build a strong midline allowing us to lift heavier loads over time without the need of a weight belt. 

2) A weight belt may mask and/ or aggravate existing injuries.

“Say you’re a lifter that’s experiencing some serious back pain during your deadlifts. You’re hyper-extending your back in order to crank out more reps and heavier weight, but instead of checking your ego and dropping the weight, you decide to invest in a weightlifting belt. So the belt takes away some of the pain, but your form is still atrocious and you are still hyper-extending your back. Eventually (and inevitably), the pain returns, but this time it’s much worse and you have to go and see a PT or a doctor, who diagnoses you with a hernia. Simply put, weightlifting belts are no substitute for proper form and appropriate weight. Just because you’re wearing one that allows you to move 10lbs more than your PR doesn’t mean you should completely forgo the mechanics of the movement. That’s how injuries come about.”

3) A weight belt may actually weaken our lower back.

“Much as a belt acts as a crutch to the detriment of the development of the core, it can also have the same effect on your lower back—particularly if you wear a belt for high rep/low weight workouts. Belts will take stress off of the lower back, which is a bad thing because stress (i.e. the weight) is what drives adaptation and development in the body.”

Weight belts were designed to aid in heavy lifting. If the workout is Fran, 45 total thrusters at a very light weight, wearing a weight belt is counter productive to our body adapting to moving light weight for more reps. That goes for items other than weight belts. How about those wrist wraps we all love so much. My wrists can absolutely be a limiting factor in overhead work, but the more I bound them up in support, the less adaptive they become to supporting weight on their own. Yes, wrist wraps help in the moment but over time I will always have to rely on them rather than building strength and tolerance in my wrists.

That is more cons than pros. So does that mean no weight belt? No. It means know when and when not to incorporate a weight belt into your training. The average CrossFitter may never need to. Simply coming to the gym consistently, working on good mechanics, and practicing lifts can build the strength and competence the average CrossFitter seeks to simply enjoy doing things outside of CrossFit. 

“The cons that I have listed above reveal the instances where you should NOT use a belt—to mask an injury, during high repetition workouts, or during lifts where the load is to light (under 80% of your 1 rep max), thereby negatively affecting the development of your core musculature and increasing the risk of injury.”

If you are some one who finds themselves gravitating towards the weight belts for every workout that involves lifting a barbell, perhaps now is the time to re-evaluate how you use a weight belt, and is it doing for you what you are wanting it to do? May be it is an even better time to leave the weight belt, the oly shoes, the knee sleeves, the gloves, and all the other fancy accessories, at home. Walk into the gym free of all things excess and just get your WOD on. 

“While I do agree that proper execution of movement mechanics and focus on accessory work can be more beneficial to your development as a lifter than a belt can ever be, it doesn’t mean that a belt can’t come in handy—especially when you are attempting to hit those monster weights for a PR. You should think of a belt as a tool. It can enhance your performance in certain instances (i.e. when you need extra support during heavy lifts), but don’t rely on it to the extent that it starts to take away from developing into a strong athlete who is confident as a ‘raw lifter’—no knee straps, no OLY shoes, and no weight belt.”


Wednesday 141112

As many rounds as possible in 18 minutes:

Row 15 calories
12 Shoulder to overhead, 115#(75#)
9 Strict toes-to-bar

IMG 0461 475x475 Wednesday 141112

Ben meditating before a successful, big sumo deadlift.   Here’s to a strong & happy 30’s Ben!

Some people close to me are having birthdays and it got me thinking about this decade I’m in currently, my thirties.  Lots of big life changes have happened and what would be some advice to give my younger self starting this decade….hmmm.  I found this article by Mark Manson, an author who crowdsourced that question to over 600 people ages 37 or older and compiled their most common responses to a list below.  I really enjoyed the read, you can check the whole article here.   I definitely have some favorites, what are yours?

10 Life Lessons to Excel in Your 30’s


The most common piece of advice — so common that almost every single email said at least something about it — was to start getting your financial house in order and to start saving for retirement… today.

The point was clear: save early and save as much as possible. One woman emailed me saying that she had worked low-wage jobs with two kids in her 30s and still managed to sock away some money in a retirement fund each year. Because she started early and invested wisely, she is now in her 50s and financially stable for the first time in her life. Her point: it’s always possible. You just have to do it.


“Your mind’s acceptance of age is 10 to 15 years behind your body’s aging. Your health will go faster than you think but it will be very hard to notice, not the least because you don’t want it to happen.” (Tom, 55)

We all know to take care of our health. We all know to eat better and sleep better and exercise more and blah, blah, blah. But just as with the retirement savings, the response from the older readers was loud and unanimous: get healthy and stay healthy now.

So many people said it that I’m not even going to bother quoting anybody else. Their points were pretty much all the same: the way you treat your body has a cumulative effect; it’s not that your body suddenly breaks down one year, it’s been breaking down all along without you noticing. This is the decade to slow down that breakage.

And this wasn’t just your typical motherly advice to eat your veggies. These were emails from cancer survivors, heart attack survivors, stroke survivors, people with diabetes and blood pressure problems, joint issues and chronic pain. They all said the same thing: “If I could go back, I would start eating better and exercising and I would not stop. I made excuses then. But I had no idea.”


“Learn how to say “no” to people, activities and obligations that don’t bring value to your life.” (Hayley, 37)

After calls to take care of your health and your finances, the most common piece of advice from people looking back at their 30-year-old selves was an interesting one: they would go back and enforce stronger boundaries in their lives and dedicate their time to better people. “Setting healthy boundaries is one of the most loving things you can do for yourself or another person.” (Kristen, 43)

What does that mean specifically?

“Surround yourself and only date people that make you a better version of yourself, that bring out your best parts, love and accept you.” (Xochie)

People typically struggle with boundaries because they find it difficult to hurt someone else’s feelings, or they get caught up in the desire to change the other person or make them treat them the way they want to be treated. This never works. And in fact, it often makes it worse. As one reader wisely said, “Selfishness and self-interest are two different things. Sometimes you have to be cruel to be kind.”

When we’re in our 20s, the world is so open to opportunity and we’re so short on experience that we cling to the people we meet, even if they’ve done nothing to earn our clingage. But by our 30s we’ve learned that good relationships are hard to come by, that there’s no shortage of people to meet and friends to be made, and that there’s no reason to waste our time with people who don’t help us on our life’s path.


Conversely, while enforcing stricter boundaries on who we let into our lives, many readers advised to make the time for those friends and family that we do decide to keep close.

“I think sometimes I may have taken some relationships for granted, and when that person is gone, they’re gone. Unfortunately, the older you get, well, things start to happen, and it will affect those closest to you.” (Ed, 45)

“Appreciate those close to you. You can get money back and jobs back, but you can never get time back.” (Anne, 41)

“Tragedy happens in everyone’s life, everyone’s circle of family and friends. Be the person that others can count on when it does. I think that between 30 and 40 is the decade when a lot of shit finally starts to happen that you might have thought never would happen to you or those you love. Parents die, spouses die, babies are still-born, friends get divorced, spouses cheat… the list goes on and on. Helping someone through these times by simply being there, listening and not judging is an honor and will deepen your relationships in ways you probably can’t yet imagine.” (Rebecca, 40)


“Everything in life is a trade-off. You give up one thing to get another and you can’t have it all. Accept that.” (Eldri, 60)

In our 20s we have a lot of dreams. We believe that we have all of the time in the world. I myself remember having illusions that my website would be my first career of many. Little did I know that it took the better part of a decade to even get competent at this. And now that I’m competent and have a major advantage and love what I do, why would I ever trade that in for another career?

“In a word: focus. You can simply get more done in life if you focus on one thing and do it really well. Focus more.” (Ericson, 49)

Another reader: “I would tell myself to focus on one or two goals/aspirations/dreams and really work towards them. Don’t get distracted.” And another: “You have to accept that you cannot do everything. It takes a lot of sacrifice to achieve anything special in life.”

A few readers noted that most people arbitrarily choose their careers in their late teens or early 20s, and as with many of our choices at those ages, they are often wrong choices. It takes years to figure out what we’re good at and what we enjoy doing. But it’s better to focus on our primary strengths and maximize them over the course of lifetime than to half-ass something else.

For some people, this will mean taking big risks, even in their 30s and beyond. It may mean ditching a career they spent a decade building and giving up money they worked hard for and became accustomed to. Which brings us to…


“While by age 30 most feel they should have their career dialed in, it is never too late to reset. The individuals that I have seen with the biggest regrets during this decade are those that stay in something that they know is not right. It is such an easy decade to have the days turn to weeks to years, only to wake up at 40 with a mid-life crisis for not taking action on a problem they were aware of 10 years prior but failed to act.” (Richard, 41)

Many readers commented on how society tells us that by 30 we should have things “figured out” — our career situation, our dating/marriage situation, our financial situation and so on. But this isn’t true. And, in fact, dozens and dozens of readers implored to not let these social expectations of “being an adult” deter you from taking some major risks and starting over. As someone on my Facebook page responded: “All adults are winging it.”

“I am about to turn 41 and would tell my 30 year old self that you do not have to conform your life to an ideal that you do not believe in. Live your life, don’t let it live you. Don’t be afraid of tearing it all down if you have to, you have the power to build it all back up again.” (Lisa, 41)

Multiple readers related making major career changes in their 30s and being better off for doing so. One left a lucrative job as a military engineer to become a teacher. Twenty years later, he called it one of the best decisions of his life. When I asked my mom this question, her answer was, “I wish I had been willing to think outside the box a bit more. Your dad and I kind of figured we had to do thing A, thing B, thing C, but looking back I realize we didn’t have to at all; we were very narrow in our thinking and our lifestyles and I kind of regret that.”


“You have two assets that you can never get back once you’ve lost them: your body and your mind. Most people stop growing and working on themselves in their 20s. Most people in their 30s are too busy to worry about self-improvement. But if you’re one of the few who continues to educate themselves, evolve their thinking and take care of their mental and physical health, you will be light-years ahead of the pack by 40.” (Stan, 48)

It follows that if one can still change in their 30s — and should continue to change in their 30s — then one must continue to work to improve and grow. Many readers related the choice of going back to school and getting their degrees in their 30s as one of the most useful things they had ever done. Others talked of taking extra seminars and courses to get a leg up. Others started their first businesses or moved to new countries. Others checked themselves into therapy or began a meditation practice.

As Warren Buffett once said, the greatest investment a young person can make is in their own education, in their own mind. Because money comes and goes. Relationships come and go. But what you learn once stays with you forever.


“Most of what you think is important now will seem unimportant in 10 or 20 years and that’s OK. That’s called growth. Just try to remember to not take yourself so seriously all the time and be open to it.” (Simon, 57)

“I’m 44. I would remind my 30 year old self that at 40, my 30s would be equally filled with dumb stuff, different stuff, but still dumb stuff… So, 30 year old self, don’t go getting on your high horse. You STILL don’t know it all. And that’s a good thing.” (Shirley, 44)


I was overwhelmed with amount of responses about family and the power of those responses. Family is the big new relevant topic for this decade for me, because you get it on both ends. Your parents are old and you need to start considering how your relationship with them is going to function as a self-sufficient adult. And then you also need to contemplate creating a family of your own.

Pretty much everybody agreed to get over whatever problems you have with your parents and find a way to make it work with them. 

The consensus about marriage seemed to be that it was worth it, assuming you had a healthy relationship with the right person. If not, you should run the other way (see #3).

Conclusion: It seems that while family is not absolutely necessary to have a happy and fulfilling life, the majority of people have found that family is always worth the investment, assuming the relationships are healthy and not toxic and/or abusive.


This one was rarely the central focus of any email, but it was present in some capacity in almost all of them: treat yourself better. Almost everybody said this in one form or another. “There is no one who cares about or thinks about your life a fraction of what you do,” one reader began, and, “life is hard, so learn to love yourself now, it’s harder to learn later,” another reader finished.

Or as Renee, 40, succinctly put it: “Be kind to yourself.”

Many readers included the old cliche: “Don’t sweat the small stuff; and it’s almost all small stuff.” Eldri, 60, wisely said, “When confronted with a perceived problem, ask yourself, ‘Is this going to matter in five years, ten years?’ If not, dwell on it for a few minutes, then let it go.” It seems many readers have focused on the subtle life lesson of simply accepting life as is, warts and all.

Which brings me to the last quote from Martin, age 58:

“When I turned forty my father told me that I’d enjoy my forties because in your twenties you think you know what’s going on, in your thirties you realize you probably don’t, and in your forties you can relax and just accept things. I’m 58 and he was right.”


Tuesday 141111

For time:
Dumbbell hang power clean 40#(25#)

Post time to BTWB.

IMG 0480 475x316 Tuesday 141111

Team 5″7″ getting after it in HD&CC.

We all have crappy days right?  Days where life just kicks you and it’s really difficult to get going or break the mood that whatever has happened to you, puts you in.  I know I do and I’m sure I’m not alone.  Working out is obviously a great way to alleviate stress and hopefully let us think about nothing else than working out, for at least an hour anyways.

I was having one of those days not too long ago so I did what I normally do.  I went online to see if there was anything that could help me out of the funk.  I read the normal blogs I read, looked at funny videos, but nothing was working.  I  came across an article on a blog that had some really simple ideas.  So simple in fact that I didn’t think they would work, but my normal distractions weren’t cutting it.  So here I present to you the 3 simple tasks that I found that actually worked.  Give them a try and see if they can help reverse your mood if you’re in a funk.  

1. Think about 3 good things about your day so far.

These can be small things.  The first cup of coffee you had.  A great workout you did recently.  Zink not stealing any of my protein.  Maddie bringing me in a new amazing concoction she just whipped up and needed someone to try it out.  Small things can add up!

2. Capture your 3 good things in some way.

Email them to yourself.  Post it on instagram.  You’ll have a record of it and this will allow you to go back and visit it anytime you need a pick me up.  Here’s a picture of Pete hamming it up for the camera.  PETE.  That mug usually does it for me.

3. Share one of those good things.

Sharing a positive memory can help you relive it.  Tell a funny story that happened to you to someone and you immediately get to relive it.  Most of my stories can’t be told on this blog, but you’ve all been privy to them. The story may have shocked you but it definitely put me in a better mood.

Any other suggestions you might have post them in the comments. 

Here is the blog the above is referenced from.


Monday 141110

Back Squat

3×10 (5 per leg) alternating reverse lunges with 50% of 5 RM

Post score to BTW.

IMG 0296 475x296 Monday 141110

Too much fun in one photo.

What Rocky Balboa Can Teach Us About Motivation, Dedication and Enduring The Suck

Strange title, I know.

But bear with me.

You know who I am referring to, right? Rocky Balboa?

The boxer who came from nothing, overcame everything and became the best boxer in the world? It’s a movie, of course, but it teaches some very good lessons that we can apply to our CrossFitting endeavors.

What follows below is an excerpt from an article titled “4 Motivational Lessons Rocky Balboa Can Teach You” written by Kyle Williams. Check out the full article here.

1. Get The Work Done – whatever your ambition or goal, you will never succeed unless you get the work done. Plain and simple. This is as true in CrossFit as it is in life – the work isn’t going anywhere, so you may as well pick the bar back up.

2. Never Quit - a quote from the man Rocky Balboa himself – “Going that one more round when  you don’t think you can … that’s what makes all the difference in your life”. Enough said.

3. Going The Distance is More Important Than Winning Or Losing - Do you remember how great it felt to finish a workout that you didn’t think you could? When you cut down to the bare bones of why you’re doing CrossFit, is it to win every workout? Or is it to be better than you were yesterday? Winning is great, but being better than yesterday is better.

4. Persistence - I’ll let this video speak for itself.


Sunday 141109

3 Rounds for Time:
Thrusters 95#(65#)
Strict pull ups
rest 1 minute between rounds.

(Score is total time including rest)

Post time to comments or BTW

Mex Tort3 Sunday 141109

Great recipe for the cold weather this week!

Baby, it’s cold outside!! Let’s make some soup.  This recipe is coming to us compliments of

Mexican Chicken Fajita Soup

Serves 8 (~1.75 c. per serving) ~ 3P, 1C, 3F **That’s a whole week of meals!!

  • 1 Tbsp. olive oil
  • 1 1/2 c. onion, chopped (1 large onion)
  • 1 Tbsp. minced garlic
  • 1-2 jalapeños, chopped
  • 1 poblano pepper, chopped (optional)
  • 24 oz. shredded rotisserie chicken
  • 1 can green chilies
  • 2 – 15 oz. cans fire roasted tomatoes
  • 64 oz. chicken broth
  • 1/4 c. lime juice
  • 1 c. cilantro, finely chopped
  • 1 Taco or fajita season packet (increases carbs by 0.4 due to added sugars) OR 2 T. Paprika, chili powder, cumin & 1 T. cayenne and garlic powder plus salt & pepper to taste (adjust as needed for desired flavoring)
  • Avocado & cilantro to garnish (2 blocks of fats worth)


  1. In a skillet, heat oil.  Add onions and sauté until they begin to soften.  Add jalapeños, poblano pepper, and garlic.  Sautee 1-2 more minutes.
  2. While the onions and peppers are sautéing, place remaining ingredients (minus the avocado garnish) into a crockpot.
  3. Cook on Low for 6-7 hours.
  4. Serve hot & garnish!  You’ll need to add 2 more blocks of carbs to this meal .  Maybe a side a cold veggies, a small salad, or a piece of fruit.
  5. Enjoy!!


Saturday 141108

For time:
Run 1200 Meters
20 Strict Ring Dips
Run 800 Meters
20 Ring push ups
Run 400 Meters
10 Strict handstand push ups
Run 200 Meters

Post time to BTW.

IMG 0388 475x279 Saturday 141108

Sumo Deadlift High Pull Skill Work

Do you have friends or family who are interested in trying CrossFit?

Bring them to our Free Community Workout on Nov 15th at 8:00 am – register by clicking here.

The class will run for 45 minutes and includes a dynamic warm up, skill work and instruction, plus a great workout.

Our next Foundations program starts on Monday November 17th.

This is a great opportunity to get started on your health and fitness goals before the holidays start! Stop in the gym anytime or give us a call at 720-238-7783 to get signed up!

The MBS Turkey Challenge is coming up in two short weeks.

Mark your calendar to come out and support your fellow athletes – Nov 22nd and 23rd at MBS CrossFit.

And just a quick heads up for current members – we will have a modified schedule the weekend of November 29th/30th as we are hosting a Level 1 seminar that weekend. Check the blog for updates!

Have a safe and wonderful weekend everyone!

Friday 141107


7 Minute AMRAP
Rep Ladder Doubles

2 Cleans 135(95#)
2 Box Jump Overs 24”/20”
4 Cleans 135(95#)
4 Box Jumps Overs
8 Cleans 135(95#)
8 Box Jump Overs
16 Cleans 135(95#)
16 Box Jumps Overs
32,32,64,64…continue to double the reps until 7 min has elapsed

Post reps to comments or BTW


IMG 0272 475x712 Friday 141107

No injury will keep Emily A. down!!


MANY, MANY of us have very tight hips.  Our jobs require us to sit all day, we sit to watch T.V at night, we sit in the car taking the kids to their sports all the while, the surrounding musculature of the hip is tightening.  There are many ways to skin this “tight hip” cat, so this will be a multi-part sub-series.  We will discuss 3 different ways to mobilize the hip including simple stretching, band-assisted stretching, and using a lacrosse ball and foam roller.


You don’t always have to recruit equipment for mobility; gravity and our body weight can be sufficient to loosen those hips up.

#1 - The following 6 minute video goes through 8 stretches you will take your hips through just using a little real estate on the ground.  Even if you don’t do them all, pick a couple to do while waiting for class to begin.


#2 – Windhsield Wipers – Sit on the ground, hands behind you and knees up with flat feet on the ground about shoulder width apart.  Now move you knees side to side slowly, trying to touch your knees to the ground.  **Only go as far as you can keep hips and feet  on the ground.**

#3 – Classic Fire Hydrant – Get on the ground on all 4’s.  Lift one leg, holding it at a 90 degree angle.  Now lift the leg laterally, with a swinging motion for 10 – 15 reps, then complete on the other leg.  Another movement you can do while in this position is lift the leg laterally, now draw circle with the knee, taking the hip through full range of motion.

As with ALL mobility, there are different ways to attack your tightness.  This is just one of the techniques to try this week; next week we will discuss band-assisted hip mobility.