Welcome to MBS CrossFit

Our brand of fitness is unlike anything you have ever experienced before. We specialize in making you look, feel, and perform at your highest level. Our team is committed to bringing out the best in you, and helping you achieve your goals. MBS has been changing lives and improving performance with people from all walks of life since 2008. Our fitness program is fun, engaging, and effective. Come be a part of something special!

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Working out on the USS Midway.

Working out on the USS Midway.

 

I usually try to do a little better with our pics that go on the blog. But, what I wanted to brag about again was getting to do a workout on a NAVY BATTLESHIP!!! C’mon, how cool is that. So, the Three Wise Men Foundation is who Kyle and I were out in San Diego with and doing the workout for, and we will be doing that same workout again on November 11th. We’re still putting together details, but plan on joining and helping us raise awareness for the battle that our veterans are facing as they come back from combat. One veteran commits suicide every 65 minutes in America. That is insane and needs to be addressed. We can help fix the problem by raising awareness and sending money to organizations that send help directly to veterans getting out of the service.

What: Three Wise Men Tribute Workout

When: Tuesday, November 11th, 5-7pm

Who: All MBS’ers and anyone else that wants to join. There will be a suggested donation to help us raise some money. We will have heat sign ups for anyone that wants to hit the workout. Scaling is allowed, so invite all your friends! More details will be posted soon.

More information at www.threewisementribute.org.

 

 

Workout of the Day
15 minutes: Snatch + Hang snatch + Overhead squat. Try to get 7-10 sets making conservative jumps in weight. Focus on great body position, moving the feet, and catching the bar well.
4 Rounds for time:
10 Hang power snatch
20 Box jumps

L3 – 115/75
L2 – 95/65
L1 – 75/55
Extra credit:
Mobility for 10 minutes.

Post your scores to the whiteboard.

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Tatum M.’s Winning Recipe

Tatum won the 8week challenge potluck recipe contest with this one.  Give it a try, you won’t be disappointed!

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Stuffed Acorn Squash

Ingredients
¾lb Breakfast Sausage (I used the Boulder brand kind with no sugar or nitrates in it)
1 acorn squash, cut in half, seeds removed
½ yellow onion, diced
1 garlic clove, minced
salt and pepper, to taste
2 Eggs (optional)

Instructions
1) Preheat oven to 375 degrees.
2) Place acorn squash cut-side down onto a baking sheet.
3) Bake for 20-25 minutes or until the acorn squash is soft when you press on the skin.
4) Remove from oven and let cool.
5) While the acorn squash is cooking, add a tablespoon of some kind of fat to a large pan over medium heat (I like to used bacon fat or coconut oil) then add the garlic and onion.
6) Stir around to keep from burning.
7) Once the onions become translucent, add the breakfast sausage to the pan.
8) Once the breakfast sausage is almost all the way cooked through, turn the heat to low and add just the inside of the cooked acorn squash. (Do this by using a spoon to scoop out the insides, leaving just the skin of the acorn squash. Be careful not the tear the skin!).
9) Mix the acorn squash and the breakfast sausage together then scoop it back into the acorn squash skin.
10) Once both of the acorn squash halves are full, press the middle in with a spoon to make a little resting spot for an egg.
11) Crack an egg on top.
12) Place back in the oven to cook for 10-15 minutes or until egg-cooked preference.

If you don’t want to add an egg and wait for it to cook then it can either be left off or one can fry/cook it to your liking and top the finished squash off with it. I do recommend putting the squash back in the oven after the mixture is back in the skins – it helps the flavors to mingle/cook together and the top to get a bit browned.  Enjoy!

 

Workout of the Day
Partner relay for 9 sets:
3 reps Bench press (3 sets narrow, 3 sets wide, 3 sets regular) @ 60-70%
2-3 reps Strict pullups or muscle ups (no failures)

P1 does bench, then P2 does bench. P1 does pullups, then P2 does pullups. Continue until 9 sets have been completed.
Death by..
On the first minute, do 10 calorie row. On the second minute do 2 Deadlifts (225/155 lb.). Add 2 deadlifts each rounds until failure.

EXTRA CREDIT
Standing strict press to a 5RM

Post your scores to the whiteboard.

 

 

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MBS at Red Rocks Throwdown.

MBS at Red Rocks Throwdown.

 

MBS 8WTC Lifestyle challenge 

Week 5 Lifestyle Challenge: Did you do one thing today that scared you?

This week’s lifestyle challenge is seemingly fitting with Halloween around the corner. Unfortunately, the challenge this week isn’t going to be about jumping off tall buildings or watching scary movies. It’s about getting outside your comfort zones.

By now, we have all probably figured out the things we like and the things we don’t like. It’s easy to go through the gym and ask people about their “favorite” movements and their least favorite movements. Sometimes, whether we know it or not, these things begin to define us. We have been doing or NOT doing a “thing” for so long of a time that the idea of changing anything seems impossible or just contradictory to “who we are.” What I mean by these things “defining” us, is that we begin to accept the fact that there are things that we will be good at, and there are things we will be bad at. My argument is that, while sometimes it may be true that we are bad or good at some things, I think it is largely due to the fact that we naturally gravitate toward DOING MORE OF and liking things we are good at, and DOING LESS OF and disliking things we are bad at. And so the cycle will continue of being WHO “the things you are good at, and WHO “the things you are bad at”. The only way to change this cycle is to understand that YOU CAN change. You need to understand that in order to change, are going to have to spend time and effort into applying yourself into something that you might not be great at. You will need practice. You may need coaching. You may have to do some homework. At the very minimum, you are going to have to SEEK OUT DISCOMFORT!

This week’s challenge is to do something that scares you. I prefaced this challenge with the thought that free will exists and you CAN change who you are by getting outside your comfort zone.

Here are some examples that will count as your lifestyle point:

1. Strike up a conversation with a complete stranger.
2. Disconnect from your gadgets.
3. Give something significant away.
4. Ask for help.
5. Try something new.
6. Fail at something.
7. Go somewhere alone.

 

 

 

Workout of the Day
20 minutes: Box squat, 5-5-5-3-3-3-1-1-1 up to 1RM

21-15-9 reps for time:
Front squat (from ground)
Burpee box jumps 24/20″

L3 – 115/75
L2 – 95/65
L1 – 75/55
EXTRA CREDIT
Team of 3, AMRAP 5:
20 yard sled push. Rotate between partners…each 20 yd is all out sprint. Keep the weight medium-heavy to where you barely recover.

Post your scores to the whiteboard.

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Every Stage of the Muscle Up!

Every Stage of the Muscle Up!

Check out this BA picture!  We’ve got every stage and a bunch of different styles of muscle ups.  Johnny is locked out at the top of the dip, Rich is hitting some weighted ones, Sam is doing the i99 no false grip back swing and Kendra is on the front swing of a false grip muscle up. How cool is that?!

Remember guys – the gym is closed today. No gymnastics, no open gym.  Basically everybody with a key will be at Red Rocks watching or competing.  Come see us!  But here is a WOD you can do at home if you need one.

Gymnastics (at home) Workout of the Day

For time:
“Invisible Fran” – 21-15-9 of:
Air squats
Push ups

Post your scores to the whiteboard.

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Returning Hope for our Veterans

Did you know that one veteran commits suicide every 65 minutes? Suicide among combat veterans is a major tragedy facing our military community today. And, it is one of the most unknown tragedies.

The Three Wise Men Tribute seeks to launch a national movement to bring communities together on Veterans Day to honor those who survived their combat experience but have come home and are struggling.  The 3WM tribute raises awareness of the problems our veterans face and provides direct support to successful programs that give them the help they need. These warriors fought for our country, now it is our turn to fight for them.

This weekend Patrick and Kyle are participating in a special tribute workout aboard the USS Midway in San Diego to help kick off the 3WM campaign. On November 11th, Veteran’s Day, we will be doing the same workout with other gyms across the nation to raise awareness for our returning veterans.

To learn more or to help the Three Wise Men Foundation, please visit their website HERE.

 

 

Workout of the Day
With a partner for Time:
1600 meter relay run, 200 meters each
250 Air squats
100 Box Jumps 24/20″
50 Push ups
100 Thrusters, 95/65 lb.
50 Pullups

Partners may split the reps however they want. Only one person works at a time, except on the pullups where both partners may work at th same time.

Post your scores to the whiteboard.

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Lunch classes back squat’n

 

Workout of the Day
With a partner: 8×400 meter run (8 total, each partner does 4, P1 runs while P2 rests…)

Once the last person comes in from the run, rest 2 minutes

10 Minute AMRAP:
1 Rope Climb
5/3 Strict HSPU
10 KB Swings, 72/53 lb.

Extra credit:
100 weighted side bends with KB or DB in each hand

Post your scores to the whiteboard.

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Meat and vegetables...just like Caveman did it.

Meat and vegetables…just like Caveman did it.

 

Cooking With Bacon

By Sean Purio

Ingredients
1/2 lb Wellshire Paleo Friendly Bacon
1 Kale bunch
2 regular sized sweet potatoes

Directions
Cook the bacon on slightly above Medium. Halfway through the package of bacon, heat the oven to 350 degrees. Once all the bacon has been cooked, pour half of the remaining bacon fat onto a cookie sheet. Place pre-sliced sweet potato fries on the cookie sheet and mix around to ensure good grease coverage. Put cookie sheet in the oven for 30 minutes. Place Kale (with stems removed) in the remaining bacon grease. Ensure that the temperature is turned down to Low/Medium. Stir until desired consistency is achieved. If there is any remaining bacon grease, save it for later! Once the sweet potato fries are done, lightly salt and serve. There is a significant lag time between when the Kale is finished and when the sweet potato fries are done. But, my main goal is use the bacon grease as effectively as possible. Plus, the kids seem to eat more kale when I cook it this way.

Serves 2 adults and 2 kids.

 

 

Workout of the Day
For time:
Run 400
12 Squat cleans
30 Toes-to-Bar
9 Squat cleans
15 Burpees over bar (lateral)
6 Squat cleans
300′ Overhead Walking Lunges, 45 lbs/25 lbs (2x length of gym)
Run 400 meters, then
3 Muscle ups or 6 burpee pullups

L3 – 155/105 lb.
L2 – 135/95 lb.
L1 – 115/75 lb.

EXTRA CREDIT:
100 Abmat situps (legs butterflied)

Post your scores to the whiteboard.

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Put Away your Phones and Drive!

MBS CF invites you to partake in our Lifestyle Challenge for the week. Post to our page if you are committed to refraining from distracted driving this week (and hopefully forever) Feel free to share or tag friends!!!

One of our members is sharing their experience of the devastating impact that distracted driving can have…

Last week an 8 year old boy lost his dad who was struck and killed by a distracted driver. According to the State Patrol the driver admitted to not paying attention while he drove his 7,000 lb pickup 60 miles per hour right into my co-worker, who was working behind a cone wearing bright safety vests in broad daylight on a straight and level road. The driver that hit and killed Chris never hit his breaks.

Distracted driving can be the use of a phone, paying attention to a passenger versus the road ahead, checking the radio, eating, applying makeup while driving or just not actively paying attention.

Being distracted while operating a vehicle can end lives, ruin lives and have a lasting and devastating impact. It only takes a second to destroy lives.

I hope that you will join us in our challenge this week, and from now on, to drive 100% distraction free.

 

Workout of the Day
Snatch
Find your 1 rep max.

EXTRA CREDIT:
Sled drag 1 mile, 135/90 lb.

Post your scores to the whiteboard.

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Inspiration

greetings-from-florida-fl-postcard

While on vacation, I have been dropping into a CrossFit gym here in Florida. I met the most amazing woman and athlete. Meet Vicky:

Vicky
She’s 48 years old and incredibly mobile and strong for any 48 year old. Vicky was diagnosed with Multiple Sclerosis 12 years ago. In the beginning, Vicky took heed to her doctor’s warning to avoid exercise. Her doctor had prescribed medication that would make it difficult to do anything other than lay on the couch all day. Finding herself 75 lbs overweight, Vicky switched doctors and looked to Montel Williams, who also has MS for inspiration. She figured if he could exercise, why couldn’t she? She started slow, first with swim aerobics, then a treadmill, spin classes, Gold’s Gym and finally, her son introduced her to CrossFit 2 years ago.
Fast forward to today. Vicky and her doctor are thrilled with what she’s accomplished through CF. Occasionally, Vicky has flare ups that restrict her activity and force her to use a walker or wheelchair for a while. She attributes CF to helping her reduce these flare ups to only a couple a year and she says building her muscles with CF helps her recover form those bouts faster. She says it’s constant physical therapy.
Vicky also says what she’s learned about nutrition helps and the mental toughness that CF brings to the table helps her stay positive. Her motto: Never give up.
Every Saturday night Vicky gets medications that cause so much pain that she can’t move out of bed until Sunday afternoon.  These meds help delay her flare ups.
Still, there’s not much that slows this lady down. She recently completed her first MS150 mile bike ride. Oh, and while I did Karen (150 wall balls) with a 12 lb. ball, Vicky rocked out every rep with a 14lb. ball. This lady is tough and inspirational. Thanks for sharing your story with us, Vicky!

Workout of the Day
Floor press, 8×3 @ 70%
Standing DB press, 8RM (3-4 sets)
Pullup/Dip complex
then
Tabata calorie row

Post your scores to the whiteboard.

 

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YouTube Preview Image

 

In case you don’t know what a zercher squat w fat bar is, here is a quick video. We won’t go from a bottom strap like that though. Just take it out of the rack, then squat. The pins will obviously be set just below elbow height. Use a wider stance, try and stay upright. This will probably bug your forearms because you aren’t used to it. That’s why we are using the fat bars. Still, you probably won’t be going too anymore than around 70-80% of your front squat 1 rep max. Go ahead and go heavy because it’s a pretty safe movement. If you need to fail, just drop your arms forward and the weight falls to the ground.

 

 

Workout of the Day
Skillz WOD for quality
Each minute on the minute for 5 rounds:
1st minute: Row for 7-10 calories (damper setting on 10)
2nd minute: 7-10 Handstand pushups (a 10-20 second hold will work also)
3rd minute: 10-15 Heavy wall balls

Spend the remainder of class working on a 1RM Zercher squat using a fat bar.

EXTRA CREDIT:
3 sets of 20 on the Reverse Hyper

Post your scores to the whiteboard.

 

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Johnny hitting some dubs

Johnny hitting some dubs

Gymnastics Workout of the Day
For time:
3 weighted muscle ups (as heavy as possible)
10 triple unders
20 pistols (alternating)
30 toes to bar
3 weighted muscle ups (as heavy as possible)
40 walking lunge
3 weighted muscle ups (as heavy as possible)
30 ring rows
20 v-ups
10 triple unders
3 weighted muscle ups (as heavy as possible)

Post your scores to the whiteboard.

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Jula wearing pink.

Jula wearing pink.

 

MBS8WTC Paleo Potluck

Join us from 11-1 for the #MBS8WTC 1/2 way potluck and recipe contest you can still sign up here: http://www.perfectpotluck.com/meals.php?t=OJKN1059

There is now the chance for 3 people to earn 20 bonus points plus prizes from snow street coffee, a $50 gift certificate from serenity salon or a vegetti! Caveman chefs donated slaw and $50 off to first time purchasers, and $10 off for all challengers with Bonnie Garbutt at serenity salon! All that and some great food! We will right after the 10am class.

 

 

Workout of the Day
3 60-yard shuttle sprints
21 Overhead squat 95/65 lb
21 reps of kettlebell swing 53/35 lb.
2 60-yard shuttle sprints
15 Overhead squat 95/65 lb
15 reps of kettlebell swing 53/35 lb.
1 60-yard shuttle sprint
9 Overhead squat 95/65 lb
9 reps of kettlebell swing 53/35 lb.

L3 – Rx
L2 – 75/55 lb.
L1 – Bar OHS or Front squat

Post your scores to the whiteboard.

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Breast Cancer Awareness WOD

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October is Breast Cancer Awareness month.  Today’s workout is dedicated to all those who bravely continue to fight, those who have survived and those we’ve lost to this disease. Please consider donating to a breast cancer charity.

Workout of the Day
“Breast Cancer Awareness WOD”
10 Rounds for time:
5 Boobs to bar
5 Clean and jerks

Each minute on the minute, do 3 boobs over bar burpees.

then
EXTRA CREDIT:
Work up to a 2RM back squat

Post your scores to the whiteboard.

 

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Kendra and her mom.

Kendra and her mom.

 

The following is from Kendra and her personal experience with her mom having battled and survived breast cancer. Thank you for sharing your story Kendra.

 

A Breast Cancer Story

By Kendra Betke

For something that was such a life-altering event for my family, I have very few (and very odd) memories of my mom having breast cancer. I remember the day my parents told me, I had my 3rd grade Invention Convention (whatever that was). My parents were late since they were at the doctor. When we got home I remember sitting in the kitchen while one of them said mom had breast cancer. I don’t remember who said it or what exactly they said, I don’t remember my brother being there, I don’t remember what I said (if anything). But I remember the kitchen being dark. (I’ve told my parents this before; my memories of mom’s “cancer period” include the house always being dark. I don’t know if that’s true or not, but that’s how my brain chose to remember it). I remember sitting on my parents’ bed that night while my dad made calls to family. My mom made my dad tell her mom. He was so calm and positive on the phone. I don’t remember being worried or scared, probably in part because I didn’t understand it and in part both my parents were so positive. It was all very matter-of-fact. She had cancer but she was going to get treatment and everything would be okay.

The day of my mom’s double mastectomy we were hosting a party at our house. My mom’s friends came over to handle everything and watch my brother and me. I spoke to my mom on the phone that night and she kept falling asleep in the middle of the conversation. I remember going with my dad to bring her home from the hospital, and the car was FULL of flowers. I remember my dad shaving my mom’s head after her hair started falling out – my mom tells me I cut all the hair off my Barbie Dolls as well. I have vague memories of wig and scarf shopping, going downtown to a chemo appointment and seeing the 27 vials of chemo drugs my mom had to get (a family friend took my brother and I to Nike Town and to get pizza for most of the appointment), my mom sleeping all the time, an awful canoe trip where my mom’s incisions broke open and were leaking puss, and trying to tape diapers to her breasts in the bathroom of a small-town convenience store in northern Michigan. Those are my memories of my mom’s breast cancer. Those insignificant little moments that in no way involved me being there for my mom through all of this.
I frequently feel guilty that I couldn’t comprehend what was happening. I wasn’t supportive, I wasn’t helpful, I wasn’t encouraging; I was a normal 9 year old being a brat and complaining that I couldn’t do what I wanted to do because mom was so tired all the time. My mom and I are extremely close and to think she went through something like that without my support makes me feel sad.

My mom says she’s glad my brother and I were too young to truly understand what was going on. She says having us be normal helped her feel normal at the time, and helped her focus on life going on as opposed to the situation she was in. Still in hindsight I wish I would have been better.

Sometimes I feel like a poser when I put myself in the category of “someone affected by breast cancer”. I had it easy. I was lucky. In my mind, my mom got cancer, had surgery, had chemo, and survived. She’s fine. I didn’t have to go through any hardships, and honestly it didn’t impact my life in a hugely negative way at the time. For my mom, however, I’m sure it’s a different story. There is no smooth ride with breast cancer. It sucks. It hurts, it’s ugly, it changes your life. But honestly I think my mom got breast cancer when she did for a reason. Next year will be 20 years cancer free. In the time since she was diagnosed and cured, she has been a rock for so many of her friends who have had cancer. She has experience, she understands what they’re going through. She can give them priceless advice that she could have never given if she hadn’t gone through it herself.
The summer after my junior year in college my mom and I got matching pink ribbon tattoos (mine on my ribs, hers on her wrist). The whole thing was my idea but when we showed up at the tattoo parlor I started to get nervous and didn’t want to go. My mom is a total bad ass (and has a higher pain tolerance than anyone I know) so she went first and smiled through the whole thing. I think a large part of why I wanted to get that tattoo with her was to show my support in a way I didn’t (and probably couldn’t) back then.

 

 

Breast Cancer Awareness WOD

Tomorrow we are doing a “wear pink workout” to raise awareness for breast cancer. At all of our workouts, we will be taking a group picture “in pink”, so come prepared! The workout will include boobs to bar and boobs over bar.

 

 

 

Workout of the Day
AMRAP 20:
40-yard prowler push (tarmac, there and back)
80-yard KB farmers carry, (end to end of gym, there and back)
200-yard sandbag shoulder carry (end of gym to end of parking, there and back)

Challenge yourself on the weight.

EXTRA CREDIT:
Work up to a 3RM power snatch

Post your scores to the whiteboard.

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Connor.

Connor.

 

Turkey Challenge SELL OUT!

Congrats to everyone for passing the word and making registration a pretty quick and painless process. In case we want to start making bets for next year, this year’s teams sold out in under 5 minutes on Monday. On Tuesday, the individuals filled 95% of the spots in about 20 minutes, and we still have just a few spots in Men’s Pro, and the Men and Women masters. However, if you are interested in competing, I highly recommend putting your name on a wait list. Having you on a wait list will allow us to contact you if someone drops and cannot fill their spot. Email patrick@mbscrossfit.com to be put on a wait list.

Now, let’s all get ready…stay up to date with the Turkey Challenge on the website: www.turkeychallenge.com and the Turkey Challenge Facebook page.

 

 

Workout of the Day
15 minutes: Weighted ring dip, work up to a heavy 3 (kipping allowed)

For Time:
15 Bench press
30 C2B Pull Ups
30 Dips
30 Burpee Box Jumps 24/20″
30 GHD Sit Ups or 45 weighted abmat situps (20/14 lb.)
30 Unbroken Double Unders
15 Bench press

Bench press weights:
L3 – 155/100 lb.
L2 – 135/90 lb.
L1 – 115/75 lb.

EXTRA CREDIT:
3x max chin over bar holds (palms forward)

Post your scores to the whiteboard.

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