pat.burke

January-February Events at MBS

Getting fit has benefits that extend WAY outside the walls of the gym – Like cutting down (and one-arm pressing) your own Christmas trees!

 

Hey y’all! As we punch through the end of 2017 and celebrate a fit and fantastic year with our family and friends, NOW is the time to start planning for your next kick-ass year. We are going to be starting it off right with some skill clinics to get your movements refined before the start of the CrossFit Open. We also  have some additional things that will help up your game, including nutrition, rowing competitions, and opportunities to bring your friends, family, or co-workers into CrossFit. We hope you check it out!

January

Monday through Saturday, January 1st-6th – Bring a Friend Week at MBS CrossFit (both locations). This is your chance to invite your buddies in to ANY of our workout of the day classes all week long. Show them how they CAN do CrossFit in our super fun and supportive community.

Sunday, 7th – Handstands and handstand pushups skill clinic w/Coach Ben. Come learn from our resident ninja how to strengthen your shoulders and be more efficient on pressing movements. Clinic will be taught from 10-11:30am at Arvada or Broomfield, depending on which gym has more sign ups. Register here for $10.

Sundays, January 14th-March 4th – Rowdy Royalty Rowing competition and Hero workouts. Join us at 10am every Sunday for a CrossFit Hero workout and/or a 4-week rowing competition. More info will be posted on the MBS Facebook group.

Saturday, January 20th – Olympic snatch skill clinic w/Coach Brandon. Come learn from our resident ‘strong guy’ on how to get stronger on the barbell. Clinic will be taught from 10-11:30am at Arvada or Broomfield, depending on which gym has more sign ups. Register here for $10.

Saturday, January 27th – Olympic clean and jerk skill clinic w/Coach Brandon. Come learn from our resident ‘strong guy’ on how to get stronger on the barbell. Clinic will be taught from 10-11:30am at Arvada or Broomfield, depending on which gym has more sign ups. Register here for $10.

Sunday, January 28th- Double Under Clinic. Come master your double under with Molly and Jump N Ropes crew. Registration link coming soon.

 

February

Saturday, February 10th – MBS CrossFit’s 10-year Anniversary party and Grand Re-Opening. Come celebrate our 10 year’s of success in Broomfield and Arvada with a workout at our Broomfield location. More details being posted soon.

Friday nights starting February 23rd through March 23rd – MBS CrossFit Friday Night Lights! Come do the CrossFit Open workout with MBS every Friday night at the hangar. Stay tuned to the blog for sign up and more details.

12/18/17

Workout of the Day

1. WOD, part 1 (30:00-45:00)
In 12 minutes, build to a 5-RM Push Press

2. WOD, part 2 (50:00-60:00)
NOT for time
15-10-5
Ring Dips (Use False Grips and band for working perfect dip form!)
Push-ups

Then,
15-10-5
Feet elevated ring row
Partner med-ball sit up pass 10/6 lb. ball (lay back, touch ball to ground overhead, sit up and throw ball to partner simultaneously)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Our first push-press strength day in a while is going to focus on finding a heavy 5RM today. Remember to drive completely through the legs and hips with NO RE-BEND at the top: This is NOT a jerk! The accessory work after is designed to focus on quality of pressing ‘out’ and ‘down,’ as you should be good with pressing ‘up’ after the strength portion.

 

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12/16/17

Holiday Party at the Hanger, 6:30pm tonight!!
Taco bar dinner, please bring a topping or side to share,
and BYOB.

Workout of the Day

1. Partner WOD (22:00-55:00)
10 Rounds
50 Double Unders
15 Toes to Bar
5 Bench Press (185/125. Partners are spotting each other on this movement)

*There is a 30 minute time cap on this workout.
**One person does 50 Double Unders, 15 Toes to Bar, and 5 Bench Press. Then the next person does 50 Double Unders, 15 Toes to Bar, and 5 Bench Press. That would be 1 round.
**If 225/155 cannot be done unbroken, scale to a load that allows for 5 challenging but unbroken reps.

2. Cool Down (55:00-60:00)
1) Band Pec Stretch, 60 seconds/side
2) Kneeling forearm stretch, 60 seconds

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
This is a 30-40 minute partner WOD with a lot of volume in it. Very experienced athletes can take this on as Rx, but almost everyone else should scale in some way, as it calls for 500 DU and 150 T2B *per partner*. Each person should target finishing each round in ~1:30 at the beginning. Bench Press weight should be designed to be hard, but unbroken, for every round. Don’t forget speed-steps as the best scale for the DUs, and just pick a number that supports a sub-2:00 round. Did I mention you should scale?

 

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12/15/17

Workout of the Day

1. Strength (10:00-30:00)
In 20 minutes, build to a 1-RM Deadlift
*After working up to 70%, try to reach a 1RM attempt on set 4 or 5.

1. WOD (40:00-50:00)
Open WOD 12.1 – 7 Min AMRAP of Burpees
*Jump and touch a target that is 6″ higher than arm’s length overhead.

2. Cool Down and Accessory Work (50:00-60:00)
1) 5 minutes easy Row or Bike
2) 1 minute/side Band Shoulder Stretch

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
It is just 7 minutes of Burpees… How hard can it be? If you were CrossFitting back in 2012, you’ll remember this one. Breathing is critical, as well as effective pacing. Jumping to a target 6-inches above the fingertips is the standard, and everyone should be doing it that way today. No need to scale: just lay down, get up, jump, and repeat… for 7 minutes.

 

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12/14/17

REMINDER: Today is the deadline to bring in your new,
UNWRAPPED presents for the Santa Cops Families!

Workout of the Day
1. WOD (25:00-50:00)
Overhead Squat
10-7-3-3-3-7-10
*rest 3 min between sets

2. GYMNASTICS SKILL/STAMINA- (53:00-60:00)
On the minute for 6 minutes:
Odd- 30 second Handstand Hold (adjust time up or down based on ability)
Even- 3 Wall Walks (+/- 1 depending on ability. Focus on form not speed)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is an entire day focused on the Overhead Squat. We all need work on this, so please don’t skip this one! We have lots of scales and some great mobility to get you prepped!

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Kasey McCurdy’s Incredible Transformation Through CrossFit and Nutrition!!!

I’ve always been the fat kid and have struggled with my weight my entire life. It wasnt until i started to get really serious with Crossfit and a lower-carbohydrate existance that I started to actually transform not just my body, but my mindset as well. I remember in 2007, I stepped on the scale at nearly 260lbs.

I remember talking with my wife about joining some cardio-kickboxing class that was going to cost FOUR HUNDRED DOLLARS for 10 weeks (that seemed like a lot to pre-Crossfit me 🙂). I did some work on my own prior to starting to actually start to get the weight down, and entered the “program” at 234 pounds, with a nearly 40-inch waist. Cardio-kickboxing was my life for a couple of years, and I even ended up instructing. At a certain point, I got tired of using resistance bands for strength-training, and found a more functional place that used kettlebells, pullup bars, and other pieces of equipment that seemed more “real” to me.

My goal was to run and complete a Tough Mudder (a 13-mile obstacle course race). While at this new place, one of the coaches said “Tough Mudder, huh? Have you ever heard of a GORUCK Challenge?” No, I hadn’t. He told me about it…it’s a 12-14 hour endurance challenge led by current and former Special Forces to give you a taste of their training. You get the hell beat out of you for at least 14 hours, and oh yeah, you have a backpack full of 40lbs of bricks the entire time. Who the hell would do that? Me…6 months later, that’s who. And I’m still actively doing these events…even completing a few of them back to back (in consecutive nights with about 3 hours of sleep). It’s amazing how much your outlook on life and “hardship” changes when you put yourself through something as difficult and soul-crushing as a GORUCK Challenge…it’s honestly been one of the biggest change agents in my life.

Well, it was around this time that another friend told me about “Crossfit,” which I could only assume was one of those cheesy “Lift weights for Jesus” type gyms. I did some YouTube searching and saw people dragging sleds, flipping tires, and using real barbells. I saw thrusters, squats, and…”wait…what the hell kind of pullups are those!?” Within weeks I was hooked. I couldn’t do a single pullup. Power cleaning 135 off the ground was a milestone for me. Double-unders were basically an exercise in self-flagellation. But, it brought out this competitive spirit in me that I had NEVER felt before. I felt…awoken…alive…better.

It’s been 5 years doing Crossfit now, and it’s transformed my life and helped me to be a great role model for my children so that they never have to go through the bullshit of being the fat kid…because it sucks a lot.

Doing the Lurong challenge at MBS Crossfit was an amazing experience that helped to catalyze some physical changes that had been just out of reach for the better part of a year. My body hovered around 195-200 pretty much all the time, but one number I’ve wanted to see for YEARS was “185.” This 6 weeks gave me a short timeframe in which I knew, if I dialed everything in correctly, I could have the thing I’d wanted for so long.

The Ketogenic diet has been what I’ve found to allow me to perform and feel the best, so I stuck with it. This time around, for this challenge, I counted each and every macro, calorie and molecule going into my body. No more “lazy keto” for me…this was “lazer keto”. I followed the protocols from the “KetoGains” community (Google: ketogains), set up my trusty Excel spreadsheet for my weekly meals, and got to cooking.

I’ll never forget the day I hit 185…5 weeks in. Let’s just say this was a very good day. I woke up, hopped on the scale and almost wept at the number staring back at me. I did it. My son heard me yell something in the bathroom and came and looked…”MOM!! DAD DID IT!!” Having him see that I had a goal and I worked hard to achieve it is a lesson I continually try to reinforce upon him. “You’ve gotta work for it, son” is something I probably say too much to an 8-year old. In addition to hitting my goal weight, we found out our house back in Iowa sold for well above asking price, and my wife got news of a bonus at work. This was a “holy shit, we’re celebrating with wine” type-of-night.

So…was the Lurong Challenge completely life-changing? No. Was it a great time period to allow me to focus on a goal and attack it with everyhting I had? Hell yes. Here I sit…at 184lbs…where I’m going to stay for awhile. I did it, and the support of my team and the love of some friendly competition made it fun the entire time.

If you’re curious to see some photos of a shirtless fat dude transforming into a shirtless less-fat dude posing in the mirror…knock yourself out:https://photos.app.goo.gl/rTXXAcIUUEhYc4JN

 

Way to go Kasey. We are so proud of you!

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12/13/17

Workout of the Day

1. WOD (30:00-50:00)
5 Rounds
10 Hang Power Cleans (165/116)
15 Hand Release Push-ups
20 Box Jump Overs (24/20″)
*For the Push-ups: do not let your hips or thighs touch the ground.

2. Core Accessory Work & Stretching (50:00-60:00)
1) Tabata Hollow Hold
8 rounds: 20 seconds of work, followed by 10 seconds of rest
*scale to hands at sides or hand at sides and leg tucked in.

2) Band Shoulder Stretch, 90 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Don’t underestimate the HRPUs today. Break into manageable sets early, as there is no resting on the ground today! Things will get spicy real fast. The HPCs should be unbroken on the first round, and the goal is to be done in 15 minutes.

 

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12/12/17

Workout of the Day

1. WOD (37:00-50:00)
As far as possible in 12 minutes:
Run 1 mile
“Fran” (21-15-9: Thrusters (95/65)/Pull-ups)
*The challenge: can you finish?!?! Who can go sub 10 minutes?

2. Cool Down (50:00-60:00)
Recovery and Flexibility
1) 3 sets
PNF Banded Hamstring Stretch:
20 seconds relaxed
10 seconds contract
20 seconds relaxed
10 seconds contract
20 seconds relaxed

2) 3 sets
30 seconds butterfly stretch
15 seconds middle split

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Not much to say about today. Run a mile, and do Fran. No rest in between. You shouldn’t spend more than 9 minutes on the run. If you know it takes you longer than 9 minutes to run a mile, you should scale the run distance to 3/4 mile. Newer athletes should scale the Fran reps to 15-12-9. Finishing in the time-cap is totally possible! Go deep into that pain cave!

 

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12/11/17

Workout of the Day

1. WOD, part 1 (25:00-35:00)
Every 90 second for 6 sets:
2 Back Squats from the rack.
Try to stay 75+% for all 6 sets!

2. WOD, part 2 (40:00-55:00)
5 Rounds for time:
25 Sit-ups
15 Power Snatch (75lbs/55lbs)
*The goal is to go unbroken on the Power Snatch. Practice Muscle Snatches and if speed slows down, transition directly to Power Snatches with no foot movement.

3. Cool Down (55:00-60:00)
Couch Stretch, 60 seconds/side
Pigeon Stretch, 60 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Like it or not, some of the best hip mobility you can do is to just squat! We will start off with some heavy-ish doubles, and then get our shoulders ready for the couplet. This is going to be like the hero “Randy” but broken up but core work. You should be able to go hard and fast on the snatches and get at least the first 2 rounds unbroken.

 

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