pat.burke

1/18/18

Staying alive.

The CF Open is now open for registration!
Have you signed up yet? Sign up to compete with us beginning Feb 22nd for 5 weeks. We will be doing the workout every Friday. Make sure to register under our affiliate (Hangar – MBS Broomfield, Deuce – MBS Arvada). Sign up here.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

 

Workout of the Day
All Classes – Open Gym Skill Day

COACH AND ATHLETE NOTES:
Weakness Day! This will be a rare mid-week open gym session with a bit of structure. Come to class with a plan on what you want to work on that doesn’t require the constant eyes of the coach. They will have an entire class wanting help and will have to bounce around. Some Ideas:
-60-minutes to work on hand-stand skills without being tired from a WOD.

-3 attempts to establish a max-set of double-unders

-20 minute EMOM of one of the following (Your weakest movement)
TTB, Burpees, C2B Pullups, Muscle-ups (Bar and Ring), Wall-Balls, rowing.

-Death-By Rowing calories or Bike calories.

Post your scores to the Whiteboard.

1/17/18

The Open is coming! The Open is coming!

The CF Open is now open for registration!
Have you signed up yet? Sign up to compete with us beginning Feb 22nd for 5 weeks. We will be doing the workout every Friday. Make sure to register under our affiliate (Hangar – MBS Broomfield, Deuce – MBS Arvada). Sign up here.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

Workout of the Day
1. WOD (35:00-45:00)
AMRAP 9 minutes:
27-21-15-9
Overhead Squats (95/65)
Box Jumps (24/20″)
Pull-ups

2. Accessory Work (45:00-60:00)
2-3 rounds NOT for time:
10/10 3-Point Dumbbell Row
20 Abmat Sit-ups with legs butterflied
50 foot Walking Lunges
*Bodyweight only on the lunges. Move at a controlled pace. This is intended to help facilitate recovery

COACH AND ATHLETE NOTES:
This is a very “Open-Like” WOD. It’s only 9 minutes so you have to move fast, and you will likely have to enter the pain cave to complete 1 round of this. If athletes last the mobility / stability to safely do OHS at this volume, Front Squats are an option if scaling the weight doesn’t help.

Post your scores to the Whiteboard.

1/16/18

Val and Ben working together during a Turkey Challenge team workout.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

Workout of the Day
1. WOD (15:00-55:00)
EMOM 40 minutes
Minute 1: 17 Wall Ball Shots (20/14 to 10/9′ target)
Minute 2: 15/12 Calorie Row
Minute 3: 10 Bar Facing Burpees
Minute 4: 5 Power Cleans (155/105)

2. Cool Down (55:00-60:00)
Banded Shoulder Stretch, 90 seconds/side

COACH AND ATHLETE NOTES:
Today is LONG. The first few minutes/rounds should be treated as part of the warm-up since we only have you for 60 minutes. You should have at least 10 seconds of rest each round, preferably more, and not be red-lining at any point. PACE!

Post your scores to the Whiteboard.

1/15/18

Jeremy prepping the class with proper snatch technique.

New Boot Camp schedule at the Hangar starts this week.
We just launched a new schedule for Boot Camp this week. Classes are M/W/F at 6:15am, 11:15am, 4:30pm, and 5:30pm. Come check it out. Better yet, invite a friend to come get a workout with Coach Scott! See our new class schedule here.

Upcoming skill clinics – SIGN UP HERE!
20th: Snatch clinic w/Coach Brandon
27th: CJ clinic w/Coach Brandon
28th: JumpNrope Double Under Clinic

Workout of the Day
1.Strength/Power (33:00-53:00)
Sumo Deadlift
5-3-2-5-3-2

*After each set do 3 Kneeling Jump Ups (scale to box jumps)
*Rest 3 minutes between sets.

2. Toes to Bar Accessory Work (53:00-60:00)
2×10 Banded Compressions
2×10 Seated Compressions
2×10 Straight Leg Toes to Kettlebell

COACH AND ATHLETE NOTES:
Be prepared for a different warm-up today. The Sumo-Deadlift is a great method to build absolute pulling strength, but for some reason goes almost completely ignored. Today we change that! Its likely new to most of you, so stay a little lighter and master the technique.

Post your scores to the Whiteboard.

1/14/18

 

Open Gym 9:30-11am both locations

Posted in Workout | Comments Off on 1/14/18

1/13/18

Workout of the Day

1. Partner Workout (40:00-55:00)
As a team of two:
15min AMRAP
250 meters row (Or 25 SDHP 45/35)
Burpees Over Rower/Bar x 10 reps
*Partner 1 Completes a full round, then partner 2 completes a full round, etc. Score is total combined rounds completed.*
** Sub empty-barbell SDHP for rowing, 45/35, Every rep is 10m**

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This WOD looks much easier than it is. You are only going to get 3-4 rounds each, so you have to sprint 100% on each round – there is NO holding back today. You get plenty of rest, so push your partner! If the SDHP weights are too heavy, you can always to them with KBs and just do normal burpees to a 6-inch target. For all SDHPs, remember to keep your back positioned properly, and treat it like a row, and not like a seizure.

 

Posted in Workout | Comments Off on 1/13/18

1/12/18

Workout of the Day

1. Open Workout 17.2 (31:00 – 43:00)
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50ft Weighted Walking Lunge (50lbs/35lbs ea)
16 Toes-to-bars
8 Power Cleans (50lbs/35lbs ea)
Then, 2 rounds of:
50ft Weighted Walking Lunge (50lbs/35lbs ea)
16 Bar Muscle-ups
8 Power Cleans (50lbs/35lbs ea)
…Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

2. Accessory Work (50:00-60:00)
Not For Time, rest as needed:
3 sets of 1:00 Banded Glute March
3X10 Reverse hyper with scaling option
Banded Glute March

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Our intention today is testing an open workout while fatigued from the week’s work. I.E. Testing skill under fatigue. There is a very intentional 7 minutes allotted for rest before the post work. If you don’t remember this from last year, there are a couple ways to attack this one: If you do *not* have BMU, then its a 2+ round sprint to the bar. If you do have BMU, it’s about pacing to have enough in the tank to get as far into those BMU rounds as possible. If you don’t want to do the sprint, feel free to scale the BMU to strict pull-ups, or other hard pull, to keep the stimulus going.

 

Posted in Workout | Comments Off on 1/12/18

1/11/18

Workout of the Day

1. WOD (30:00-48:00)
400 meter run
40 Box Jumps / Step-ups (20/16″)
400 meter run
30 Box Jumps / Step-ups (24/20″)
400 meter run
20 Box Jumps / Step-ups (30/24″)
400 meter run

2. Gymnastics Skill (48:00-60:00)
1) 2×30′ Wheelbarrow Walk
2) 2×30′ Pike Wheelbarrow Walk
3) Bonus: Attempt 2×30′ unbroken Handstand Walk

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Only very seasoned athletes should attempt the box-jumps today, as we want to keep everyone’s achilles tendons healthy. Faster athletes can have a goal for 10 minutes in this workout to challenge them. All athletes should attempt to finish this workout in under 15 minutes. The first height of box jumps should allow for reps to be done very fast and rebounding consistently should not be a problem. The second set of jumps will be a slower pace and the third round should allow for consistency but still challenge the athlete.
Also, don’t forget when you are tired that it starts *and* ends with a run.

 

Posted in Workout | Comments Off on 1/11/18

2018 MBS Boot Camp

 

Boot Camp is expanding! Our very own endurance athlete extraordinaire, Scott Sneller is joining the MBS coaching team and will be coaching us through a 45 minute high intensity workout combining cardio endurance and strength training without the high skill barbell movements. ALL skill levels are welcome and encouraged.

Classes will run Mondays, Wednesdays, and Fridays at 6:15 a.m., 11:15 a.m., 4:30 p.m. and 5:30 p.m.

MBS members and Punch Card holders can attend boot camp as a regular class at no extra cost to them. Boot camp-only memberships will cost $135 per month which allows the boot camp member to attend 3 boot camp sessions each week.

To join, click on the Boot Camp class you’d like to attend on our schedule, create an account and fill out the waiver, and we’ll see you in class! Or, simply shoot us an email at Frontdesk@mbscrossfit.com and we’ll get you set up!

 

 

Why CrossFit is so much more that just a “Workout!”

 

I remember the first time I stepped into a CrossFit gym, I was terrified. I had been a long time member of a traditional fitness club. You know, the kind with spa locker rooms & childcare centers. My mind was made up that I was going to feel awkward and completely out of place and trying something new. I walked in and was stretching before class when a woman sat down next to me and said, “Are you new? I haven’t seen you here before.” I had been a member of my previous fitness club for over four years and never had anyone approach me and strike up a conversation. I immediately felt the difference in culture and knew I was in love with it.

That instant feeling of belonging, despite being a total beginner, is very rare in today’s society. The overall welcoming nature of all the members, from other beginners to superstar athletes, was shocking. I was confident I had found my new home.

This is the striking difference between a gym where you go workout and CrossFit. The connection you gain with those you ‘go into battle with,’ is deep. They become your family. We cheer for each other, celebrate each others success, pick each other up when we’re down, and high five after a workout. There is never any judgment! The bonds you create come naturally and those feelings-of-family touches even those not looking to find it.

One reason Crossfit builds such strong community is that we train in such close proximity no matter the difference in ability. It’s like a ripple effect where every athlete pushes the others around them. Those badass elites at the gym feel the drive and see the hard work of those striving to get better, and that, in turn, pushes them to work harder. We are all doing the same workout, some modifying up or down depending on level, but in the end, we are all participating together in the same WOD. We all battle together to be the best versions of ourselves. We are inspired by each other and keep setting & hitting bigger and bigger goals.

It’s like this; if one person in the gym has a goal, then everyone has a goal. When you see someone working to develop a new skill, you offer help. It’s not about staying ahead, but instead about helping others reach their goal. We then celebrate a collective win. This is the reason that people come to one CrossFit class and never leave. This feeling of being lifted up, as well as that great feeling of lifting others up, is why we get better results than when they just go workout alone. Those amazing results make us never want to stop talking about our CrossFit family and the workouts we do together.

A common scene in every box is when the last person completing the workout has the support and encouragement of the entire group. It doesn’t matter how long ago the first finisher ended. It simply feels good to cheer and be cheered for, encourage and be encouraged, and to pour belief in others while they pour their belief into you. It’s something most of us don’t receive in the other places of life. It’s this encouragement that breeds success! I’ve carried that over in so many other areas of life.

The community is key and no community is stronger than a CrossFit community.

Posted in Blog, MBS CrossFIt Blog | Comments Off on Why CrossFit is so much more that just a “Workout!”