pat.burke

8/20/18

Jill.

Upcoming events
8/25 – Powerlifting clinic @ MBS. 9am workout only held at East Park
9/1 – Saved by the Barbell WOD for CF Kids
9/3 – Labor Day 9am WOD only

Workout of the Day
1. Workout
4 Rounds for time:
Run 350 meters
50 yard sled drag at 2x bodyweight
Row 20/15 calories
5 Clean and jerks at bodyweight
Rest 1 minute

L3 – As written
L2 – Reduce body weight by 25%
L1 – Reduce body weight by 50%

2. Cashout
1:00/1:00 Barbell quad roll

COACH AND ATHLETE NOTES:
A nice mixture of cardio, strongman, and weightlifting. This should be heavy and challenging. At the same time, you should be able to do with only short rests and be able to continue moving.

Powerlifting and Strength Seminar

There’s still time to sign up!

What: Powerlifting and Strength Clinic

When: Saturday, August 25th from 8-4pm

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

Who: Lifters, CrossFitters, barbell enthusiasts to beginners, and anyone wanting to learn from one of the top lifters in the country. There will be lifting theory and plenty of practical application.

Cost: $60 if paid in advance at www.americanstrengthclub.com, or $80 at the door.

MBS’ers and outside guests are welcome to join us for this single day seminar. Come get strong!

8/18/18

Marathon row.

In case you didn’t know, Boot Camp classes have been doing the marathon row all week. If you haven’t been participating, today is your chance to see what it feels like to row for a really, really, really long time. Yah!

Workout of the Day

1. Workout
In Teams of 2 or 3:
Row as many meters as possible in 60 minutes.

2. Cashout
1:00 Supine hamstring wall stretch
1:00 Supine banded squat wall stretch
Go for a 15:00 – 30:00 walk in the evening.

COACH AND ATHLETE NOTES:
If you already started this in bootcamp this week, now is your time to finish. If you didn’t get a chance to start, give a 60 minute effort now.

8/17/18

New athlete to MBS, Jon, getting after some rope climbs.

Another reminder that we are having a powerlifting expert come to the gym for a Strength Seminar on August 25th. Jeremy Augusta will be our guest coach and he will be going over the deadlift, bench press, and back squat. Expect to do a lot of lifting and learn a ton on how to improve your technique and get stronger! More info and register here.

Workout of the Day

1. Strength
On the :90 x 7 sets:
3 Position power snatch (above knee, below, ground)

*Do the above and below hang snatches together, then put the bar down and do the power snatch with no more than 10 sec of rest.

2. Workout
21 – 15 – 9 reps for time of:
Toes to bar
2x PVC Overhead squat

2. Cooldown
1:00 Kneeling forearm stretch
1:30 Upper back roll

COACH AND ATHLETE NOTES:
Snatch work!

8/16/18

Mike.

Today’s workout is a mixture of the back squat in the “CrossFit Total” and the fatigued box jump overs from the “Chaos” workout. You know what they say, if it’s all legs, it’s all good!

Workout of the Day

1. Strength
Back Squat
Find a 1 rep max in 4 minutes

2. Workout
For time:
15 Back squats @ 60% of 1RM
30 Box jump overs (30″/24″)

2. Cooldown
2:00 Banded air squats
1:30/1:30 barbell quad roll

COACH AND ATHLETE NOTES:
Today is a very lower body intensive workout. The load on the back squat should be challenging and should not allow the athlete to achieve the reps unbroken if scaling the load. Try to sprint to the finish on the box jump overs.

8/15/18

A few of the guys hitting rope climbs from last week.

Today’s workout “Two Stroke Pull” was one of my favorite workouts done at the Games. It’ll have a fast pace from beginning to end, and I love dragging the sleds!

Workout of the Day
1. Workout
“Two-Stroke Pull”
5 Rounds for time of:
300-meter Run
20/15 cal Air bike or rower
44-ft Sled pull (~80lbs/~60lbs)

20-min cap

2. Cash out
1:00/1:00 Lat roll

COACH AND ATHLETE NOTES:
We want to be steadily moving at all times along with being able to get through the bike/rower portion at a good clip. Adjust calories to 15/10 as needed.

8/14/18

Lilly and Conrad.

Front squats, thrusters, and pull up work today. Today would be a great day to bring in your weightlifting shoes if you have them!

Workout of the Day

1. OTM x 10
1 Front Squat. Work up to up to a heavy single for the day

2. Workout
For time:
21 Thrusters 65/45 lb.
21 Pull ups
15 Thrusters 75/55 lb.
15 Chest to bar pull ups
9 Thrusters 95/65 lb.
9 Bar muscle ups

L3 – as written
L2-1 – Make mods to weight and jumping or banded BMU’s. Do strict banded pullups to build strength in pull ups.

2. Cooldown
5:00 Row, bike, run, or jump rope easy immediately after the workout.
1:00/1:00 Couch stretch
1:00 Hands on box shoulder stretch

COACH AND ATHLETE NOTES:
Inspiration from a Games workout, but just getting some good squat and pulling work in today.

8/13/19

JD moving all the weight.

Getting our own taste of the CrossFit Games workouts this week. We dialed back the intensity on some so we can focus on our needs vs. the needs of Dave Castro to test the Fittest on Earth! As always, race your race and have fun!

Workout of the Day

1. Workout
“Fibonacci”
For time:
5 – 8 – 13 reps of:
Parallette handstand push-ups
Deadlifts 365lbs/235lbs

Then, lunge 89 ft. with 2 kettlebells overhead

L3 – As written
L2 – Strict HSPU, 275/185 lb.
L1 – Pike pushups, 185/125 lb.

2. Cashout
3:00 bike, row, or run easy
1:00/1:00 Banded hamstring stretch

COACH AND ATHLETE NOTES:
This was a very challenging test for that athletes at the CF Games. We only want to get a ‘taste’ of the workout. Focus more on quality than time.

8/11/18

Sign up for our Powerlifting and Strength Seminar on the 25th!

If you haven’t already, you should sign up for our Powerlifting and Strength Seminar on the 25th! Sign up at www.americanstrengthclub.com.

Workout of the Day

1. Workout
With a partner for time:

4 Rounds
15 Chest to bar pull-ups
200 meter partner run with sandbag

Into

4 Rounds
25 Synchronized pull-ups
200 meter partner run with sandbag

*One person works at a time on the pullups. Both partners are used to carry the sandbag, one on each side holding handles. Men use 90 lb., women use 60 lb.

2. Cooldown
1:30/1:30 Foam roll lats
50 Abmat sit-ups

COACH AND ATHLETE NOTES:
Fun with a partner. If you’d like, you can do this as an individual, but just drop to 3 rounds of each and run with a 20/14 lb. med ball.

8/10/18

Training with sandbags presents an extra challenge on the body!

Workout of the Day

1. Workout
For time:
Row 1k
25 Single arm kettlebell thruster, right
25 Kettlebell swings
25 Single arm kettlebell thruster, left
25 Kettlebell swings

L3 – 72/53 lb.
L2 – 53/35 lb.
L1 – 35/25 lb.

2. Cooldown
3 x 50 ft.
Double kettlebell front rack walking lunges
*Rest approximately 1:00 between sets.

COACH AND ATHLETE NOTES:
This workout should be under 12:00 in duration. The kettlebell thruster should be challenging and may force you to break the reps 2-3 times.