pat.burke

12/24/18

Workout of the Day

6am, 9am, and 11am classes only. Open gym until noon.

Partner Fight Gone Bad
3 Rounds For Total Combined Reps
1:00 Wallballs 20/14
1:00 Rest
1:00 SDHP 75/55
1:00 Rest
1:00 Box Jumps 24/20
1:00 Rest
1:00 Push Press 75/55
1:00 Rest
1:00 Row For Calories
1:00 Rest

*During the 1:00 rest your partner is working and vice versa. Since this is an interval style workout go super hard on each movement! Your rest time will be equal to your work time.

12/22/18

Workout of the Day

With a Partner Complete:
50-40-30-20-10
Single Arm Dumbbell Clean and Jerks 50/35 (Split reps 50/50 Per Arm)
Box Jumps 24″/20″

*Clean and Jerks are from the floor.
*Partner 1 Starts on the C&J, Partner 2 Starts on Box Jumps, once both athletes complete all reps on their movement for that round they trade movements. May not move on until partner completes all reps.
*Both Partners complete whole workout, reps are not divided

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/21/18

Workout of the Day

Strength:
Wendler Bench Press
1×5@75%, 1×3@85%, 1xME@95% of Training Max

WOD:
20 Minute EMOM
Minute 1: Max Effort Wall Walks
Minute 2: Max Effort Shuttle Sprint 25″ (Each 25″ Length Counts as 1 Rep)
Minute 3: Max Effort Wall Balls 30/20
Minute 4: Rest
*If Wallball weight is scaled it MUST be HEAVIER than what you are used to using.

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/20/18

Workout of the Day

Strength:
Wendler Deadlift
1×5@75%, 1×3@85%, 1xME@95% of Training Max

WOD:
“Helen on a Bike”
3 RFT
Assault Bike 2,500 Meters
21 American KBS 53/35
12 Pull Ups

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

CrossFit Be Your Own Bodyguard Course

 

Coming to MBS February 10th!

“Learning self-defense is like learning first-aid and CPR; life-saving skills you can learn in a day, the only difference is the life you might be saving is yours.” – Tony Blauer

 

What: Be Your Own Bodyguard Course

When: Sunday, February 10th from 9-4pm

Where: MBS CrossFit. 10900 W. 120th Ave. Broomfield CO 80021

Cost: $249 (Register here. Note – You must create CrossFit.com account if you don’t already have one.)

Course description:

The CrossFit Workshop: Be Your Own Bodyguard™ is a single-day, immersive course designed to improve physical self-defense, situational awareness, verbal de-escalation skills and fear management. Through a mixture of classroom discussion and innovative partner drills, participants leave the workshop with simple, practical but effective self-defense skills.

Created by Coach Tony Blauer—a pioneer of modern self-defense and champion of the CrossFit community—the workshop leverages the SPEAR™ concept, which is based on human physiology and natural biomechanics. The “startle-flinch response” is part of the human survival reflex, and attendees learn to harness it as a catalyst for protective movement.

 

12/18/19

Workout of the Day

Strength:
Wendler Back Squat
1×5@75%, 1×3@85%, 1xME@95% of Training Max

WOD:
Row Intervals
1,000 Meter Row
Rest same time row took
500 Meter Row
Rest same time row took
250 Meter Row
Rest same time row took
100 Meter Row

*This is not a paced effort. Hit every row as hard as possible.

Extra Credit:
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/17/18

12 Days of Christmas WOD Today!

Workout of the Day

12 Days of Christmas

Option 1:
1- Rope Climb
2- Box Jumps 24″/20″
3- HSPU
4- Clean and Jerk 135/95
5- Push Ups
6- Knees to Elbows
7- American KBS 53/35
8- Double Unders
9- Bar or Ring Dips
10- Pistols (or 2x Air Squats)
11- Pull Ups
12- Sandbag Squat Cleans 90/60

Option 2:
RX Barbell Weight is 95/65
1- Deadlift
2- Hang Power Clean
3- Front Squat
4- Shoulder Press
5- Back Squat
6- Push Press
7- Thruster
8- Squat Clean
9- Push Jerk
10- Hang Power Snatch
11- OHS
12- SDHP

Workout is performed in this Fashion:
Rnd:1- 1
Rnd:2- 2/1
Rnd:3- 3/2/1
Rnd:4- 4/3/2/1
Rnd:5- 5/4/3/2/1
Rnd:6- 6/5/4/3/2/1
Rnd:7- 7/6/5/4/3/2/1
Rnd:8- 8/7/6/5/4/3/2/1
Rnd:9- 9/8/7/6/5/4/3/2/1
Rnd:10- 10/9/8/7/6/5/4/3/2/1
Rnd:11- 11/10/9/8/7/6/5/4/3/2/1
Rnd:12- 12/11/10/9/8/7/6/5/4/3/2/1

Extra Credit
Shoulder Press: 1×5@75%, 1×3@85%, 1xME@95% of Training Max
* Highly encouraged athletes squeeze in this extra lift on their own time to maximize efficacy of Wendler Program.

12/14/18

Sled Drags

Workout of the Day

Strength: Wendler Back Squat
1×3@80%, 1×3@85%, 1xME@90% of Training Max
*Perform 1 50 Foot Backwards Sled Drag After Every Working Set. (Focus is small steps and driving backwards with the quads)

WOD:
20 Minute EMOM
Minute 1: Forward Sled Drag 50 Feet.
Minute 2: 15 Ring Rows (May elevate feet for more challenge)
Minute 3: 10 Calories on Assault Bike
Minute 4: :45 Plank Hold