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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Teamwork. A big part of MBS.

Teamwork. A big part of MBS.

 

 

 

Workout of the Day
With a partner, AMRAP 25 minutes:
Run 400 (both)
Partner 1 does 5 Power cleans, then Partner 2 does 5 power cleans
Partner 1 does 5 Front squats, then Partner 2 does 5 front squats
Partner 1 does 5 Shoulder to Overhead, then Partner 2 does 5 shoulder to overhead

L3 – 185/125 lb.
L2 – 135/95 lb.
L1 – 95/65 lb.

Post your scores to the whiteboard.

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Miss Mandy rockin’ the rope climb.

 

House-keeping notes on the 8WTC: 

We have a few bonus pts that individuals and teams can get in these final weeks.

  • 3 PTS for attending the Kooky Spooky 5k, 10k, or half-marathon run either as a runner or cheerleader this Sunday, the 26th. Contact Emilee@mbscrossfit.com to coordinate meet-up times.
  • 5 PTS for bringing a friend to MBS anytime between Saturday, November 1st and Thursday, November 6th. We are going to have Our new space (see below) will be open and ready for people to come check out Crossfit. You must bring them in to do an actual workout (they can’t just come in and watch you workout :) ) Text, Post, Tweet, E-Mail, Call… Do whatever you have to do to get your friends in the doors so you can show them what you are so excited about!
  • 5 PTS for signing up to volunteer for Project Cure on Saturday, November 8th from 3-5pm in Centennial. We will only be able to have 20 spots, so you will need to sign up for this ASAP by following the instructions to our link under Upcoming Events. Heather will be organizing the roster prior to the end of the challenge and we will be sure to add your 5 pts if you are there to help volunteer. Obviously, this is the same date as the challenge finale, so if you are volunteering, please don’t get loaded on too much beer and cupcakes!! Here is the website and additional details about Project Cure and this awesome organization based right here in. Centennial: http://projectcure.org/
  How great to have MBSers volunteering together in the community!
  • If you haven’t submitted a favorite paleo recipe to patrick@mbscrossfit.com, you can still do so until Thursday, November 6th. Recipes with picture, ingredients, and instructions can receive up to 5 bonus pts.

**Please make comment in Daily Log when entering bonus points!

 

 

Workout of the Day
In teams of 2, AMRAP 20 min:
P1 on “rotator”- 20 Wall balls + run 200 meters (guys 20 lb. to 10′, girls 14 b. to 9′)
P2 on “triplet” – 3 rope climbs, 20 alternating pistols (total) , 40 Double unders

Score is rounds + reps completed of the triplet.

Extra credit:
10 minutes of mobility
Post your scores to the whiteboard.

 

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The three snatches.

The three snatches.

 

Forrest coached a snatch workout last week and captured the pictures above. What I wanted to show was “the body position before the bar left the hip”. So, if you don’t know by know, the bar will come from the ground and make contact with your hips (whether it brushes or clearly bumps is up to you and your preference) and it’s important to be able to see and feel the position.

(Pic 1) Kyle – Great extension of the hips. The bar makes contact high into the hip-pocket. Wrists are rolled forward and elbows are about to go “high and to the outside” to allow for the bar to travel closely to the body as he dives under to catch in the bottom of the squat. Kyle made this lift.

(Pic 2) Rich – Rich didn’t quite get his hips through quick enough and he is not vertical in the torso at the point where the bar leaves the body. What ends up happening here is he will continue to open his hips and pushing the bar away from the body. The bar travels too far forward and he misses the lift.

(Pic 3) Pat – Good extension of the hips…in fact, probably too much. By over-extending the hips and torso (and neck!), he clearly gets into a pretty weakened position and needs to regain that position quickly so he can catch the weight. What happened is he jumped his body back, but the bar stayed on a fairly vertical path, so the bar was missed forward.

 

 

Cranky Calves Clinic this Saturday
Got cranky calves?? Check out Ashley’s Calf Clinic this Saturday at MBS starting at 11am. You can come alone or with a partner to learn how to mobilize and stretch your connective tissue using Rossiter techniques. You may be surprised how much improvement you can see by opening up those tight heel cords from running and not stretching afterward! Register atwww.heelingpain.com under events. Cost is $15 per person!

 

 

Workout of the Day
AMRAP 4 minutes:
Alternating Turkish Get Ups, 72/53 lb.
Rest 4 minutes

AMRAP 4 minutes:
10 Push press, 95/65 lb.
10 Pullups
Rest 4 minutes

AMRAP 4 minutes:
10 Kettlebell swings 72/53 lb.
10 Hand release pushups

L3 – Rx
L2 – 53/35 lb.
L1 – 35/25 lb.

Extra credit:
Mobility for 10 minutes.

Post your scores to the whiteboard.

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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

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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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