pat.burke

5/28/18

Memorial Day “Murph” in memorial of Lt. Michael Murphy. Honoring those that have served and lost their lives for our country.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

L3 – Rx
L2 – 1/2 mile runs and/or 1/2 reps.
L2 – Split the reps with a buddy.

5/26/18

Get out and enjoy the weekend! Photo by Sam C.

ANNOUNCEMENTS
1. Murph is on Monday at 8am and 9:30am. Those are the ONLY classes on Monday!
2. Good luck to Nicole and Fabby heading to weightlifting Nationals this weekend in Kansas City!

1. In teams of 3 for time:
150/120 cal bike or row
100 Thrusters(135lbs/95lbs)
400 meter run each person, relay style

*Accumulate the calories on the bike/rower and the thrusters in any fashion with only 1 person working at a time.

**1 person runs at a time on the run. After completing the run they tag in the next person. Use a baton style object for fun effect if available.

COACH AND ATHLETE NOTES:
Balancing between the members is key here. The Thruster weight should feel heavy, and doing more than sets of 10 should be hard. The last run is a real sprint to the finish!

5/25/18

Get ready to watch week 2 of regionals action. Friday-Sunday at games.crossfit.com.

ANNOUNCEMENTS
1. Murph is on Monday at 8am and 9:30am. Those are the ONLY classes on Monday!
2. Good luck to Nicole and Fabby heading to weightlifting Nationals this weekend in Kansas City!

1. WOD, part 1
Every 2:00 for 18:00
3 Sumo deadlifts

*Add weight each set, building to heavy 3 reps

2. WOD, part 2 (40:00 – 45:00)
AMRAP 5:00
5 Sumo deadlifts (225lbs/155lbs)
15 Abmat sit-ups

COACH AND ATHLETE NOTES:
Start light on the 3RM Sumo and build over the 10 sets. On the WOD, you should be able to go unbroken on the Sumos and transition fast! Just good old fashioned hard work today.

5/24/18

We love our gym!

ANNOUNCEMENTS
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean.com/ 

1. WORKOUT
5 Rounds for time:
20 Wall ball shots (20lbs/14lbs to 10’/9′ target)
10 Hang power cleans (155lbs/105lbs)

L3 – 20/14, 155/105
L2 – 14/10, 95/75
L1 – 10/6, 55/45

COACH AND ATHLETE NOTES:
Yesterday was shoulders, today is all about the legs. 15 minute cap on today’s WOD, and everyone should target 8-10 minutes. Don’t scale the reps, just the weights today. Try to keep the HPCs to no more than 2 sets.

5/23/18

PB got a chance to coach CrossFit in Guam and Alaska for the last 2 weeks!

ANNOUNCEMENTS
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean.com/ 

 

1. WOD
AMRAP 10:00
5 Handstand push-ups
10 Gymnastics kipping pull-ups (no butterfly pull-ups allowed today)
30 Double unders

L3 – 5 HSPU, 10 PUs, 30 Dubs
L2 – 5 HRPU, 10 PUs, 15 Dubs
L1 – 5 Pushups, 10 Ring Rows, 30 Speed Steps

2. ACCESSORY TRAINING (45:00 – 60:00)
4 Rounds NOT for time
10 Barbell rows
15 Seated bar rows to chest

COACH AND ATHLETE NOTES:
This is an upper body burner today. You want to move quickly through each movement and transition quickly. If you start moving slowly, scale the movement to the easier-but-faster movement. No single-unders at ALL today. Speed-steps are the lowest scale.

5/22/18

MBS is a Laura’s Lean Beef Ambassador!

ANNOUNCEMENTS
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean.com/ 

1. WORKOUT (18:00 – 58:00)
Every 2:00 for 40:00
0:00-2:00: Run 400 meters
2:00-4:00: 30 Burpees
4:00-6:00: 450/375m row
6:00-8:00: 20 Box step ups (24″/20″) + 15 V-ups

*Time each movement on the first round and attempt to increase the speed for all movements on subsequent rounds. This may involve moving at a slow and deliberate pace on the 1st round. Good luck.

L3 – 400, 30, 450/375, 20+15 V-ups
L2 – 300, 20, 400/300, 15+10 abmat situps
L1 – 200, 15, 300/200, 10+10 abmat situps

COACH AND ATHLETE NOTES:
Each section should be completed in less than 1:50 per round, so scale accordingly! This WOD is long and focused on your stamina. You have to manage your scaling choices on reps and distance to your ability level. If the 400m run will take you 1:58, you need to scale the distance a little. Take the first round to judge pace and try to get a little quicker with every round. You MUST have at least 10 seconds of rest every round!

Basic Training Starting in Broomfield

Your fitness starts when you’re ready!

 

New Introductory Course for CrossFit!

Each month we run one 2-week introductory course for beginner CrossFitters, called Basic Training. Basic Training covers the basic barbell, gymnastics, and cardio elements that we do in our Workout of the Day (W.O.D). The course is included with your first month of CrossFit (always $135 for your 1st month!). To get started at the best CrossFit gym in Denver, email patrick@mbscrossfit.com!

Here are the Basic Training dates/times:

May 21-31st (M, T, Th) 11AM & 5:30PM

June 18-28th (M, T, Th) times TBD*

*Time and days are built according to interest level. Please email patrick@mbscrossfit.com if you’d like to be put on the list.

Posted in Blog | Comments Off on Basic Training Starting in Broomfield

5/19/18

It’s the weekend, let’s party!

1. Workout
With a partner for time, 100 push jerks. Only one partner works at a time. Every time the bar is switched between partners, split a 10 strict pull up penalty.

Rx – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.

5/18/18

With a running clock for 25 minutes…

Part 1:
10-8-6-4-2-4-6-8-10
Knees to elbows
Double kettlebell front squats (53lbs/35lbs)
*Do 30 double unders after each round.

**Substitute a 135lbs/95lbs barbell or 50-55lbs/35lbs dumbbells if needed.

Part 2:
Use all remaining time to find a 4RM Front Squat

L3 – K2E, 2x (53/35), 30 Dubs
L2 – Knee-Raises, 2x (35/25), 30 SS.
L1 – Toes-to-KB, 2x (25/15), 15 SS.

COACH AND ATHLETE NOTES:
Our goal is to test your strength when fatigued. Part 1 should take no more than 15 minutes, and you should target around 10, as you will need to the rest and remaining time to hit the front squats. Scale the weight so you can always do the set unbroken. If 210 double unders seems like a lot, sub speed steps today, only counting the left foot. NO SINGLES. Coaches will stop you at 15 minutes no matter where you are.

5/17/18

1. WORKOUT (25:00 – 45:00)
EMOM 20:00
Minute 1- Push press (115lbs/75lbs)
Minute 2- Dumbbell bear crawl (35lbs/20lbs, every 5 feet counts as 5 reps)
Minute 3- Row calories
Minute 4- Rest

L3 – (115/75), (35/20)
L2 – (75/55), (25/15)
L1 – (45/35), No weight

2. EVERYBODY LIKES CORE TRAINING (50:00 – 60:00)
Parallettes (or boxes, or plates)
2 x 10 Heel taps (both legs)
2 x 0:05 Tuck-sit hold
2 x 0:05 Single leg l-sit
2 x 0:05 L-sit

*Increase timeframe by 0:10 if needed to make each drill more challenging.

COACH AND ATHLETE NOTES:
You are going to get rest, and only 5 rounds to work, so choose weights on the Push Press that let you get at least 10 reps every minute. If you can get more than 30, you might have gone too light. The bear crawl weight should be challenging to get more than 50-feet in a minute.