pat.burke

Making it happen!

Ankie visualizing before the lift.

 

Make Things

Life is all about making things. As soon as you could wrap your hands around a crayon as a child, you were making your own masterpieces. Continuing through childhood you made forts with blankets and chairs,  skyscrapers with Popsicle sticks, and imagined magical lands and times as princesses and knights. That’s what kids do. They make stuff!

 

Stop Making Things

Somewhere between childhood and adulthood we stop making things. Color between the lines. Get good grades. Sit in your chair. Stop goofing around. We begin to hear these rules and restrictions and are discouraged from imagining, exploring, and creating.

 

The Difference

Kids scribble, make Popsicle stick projects, and imagine far off lands that aren’t reality. That is good and natural and it should be considered practice for what we will do when we become adults. Instead, rather than maturing the practice of creation from unrealistic or unhelpful things as children, we altogether just stop making things.  We follow the crowd and believe in what other people believe and lose the ability to make things on our own.

 

Your Oppurtunity

As adults, we still have the opportunity to imagine OUR HEALTH, OUR RELATIONSHIPS, OUR CAREER, and OUR LIVES as empty slates that can be created exactly the way we would like them to be. All that is needed is imagination and belief in ourselves…And, application of time and effort to the cause. What do you want YOUR health to be like and what steps do you need to take to get there? What do you want your relationships to look like and what do you need to change to make it happen? What do you want your career to be and what actions do you need to take to start making it happen? All of these things can be changed and decided and MADE BY YOU!!! Holy shit, that is why we are so damn blessed to be living in AMERICA – the land of the free!

 

How to Do It

Have you ever watched a kid try to watch a Disney movie and do art at the same time? It doesn’t work. They are completely distracted watching Bambi on the screen and they get absolutely nowhere with their art project. Similarly, adults cannot be plugged into other people’s lives and business (Facebook, IG, TV shows) if they want to make their own life. You need to unplug and focus on what you are doing. It’s that simple. Carry a daily planner and/or journal, set goals, take rest days and reflect, ask yourself questions, and plan and prepare for the future.

 

It Won’t Happen Overnight

Just like working out, results won’t happen overnight. If have not been writing in a journal, setting goals, and in the practice of planning, it will take some time to learn what works best for you. Maybe you like electronic journals over the paper and pen version. Maybe you like having BIG and challenging goals because that motivates you. Or, maybe you like smaller incremental steps and celebrating every small milestone. We are all different and have different preferences on how we do things…Again, just like children…Some prefer crayons and paper and to work on art indoors, while some prefer sticks and the outdoors to carry out their fantasies. Practice makes perfect and it will take 10,000 hours to become a master…Or, maybe 5,000 will make you at least a semi-master. Either way, do more than what you are doing now and you will see results!

 

Decide Now

Is 2018 going to be ‘just another year?’ Or, will it be THE year that you turn things around? Will this be the year that you stop listening to (and watching on social media) everyone else’s lives and opinions and start deciding what you want your health, relationships, and career to look like? It all starts with just one step and there’s no time better than right now to start. Don’t wait until January…Literally, grab a pen right now and start making a list…What will your health look like? What will your relationships look like? What will your career look like? What will your life legacy be? What things can you do today, this week, this month, and this next year to make it start happening?

YOLO!

PB

12/1/17

Workout of the Day

1. WOD (25:00-50:00)
CF Lift Off
1 rep max Clean and Jerk

*Compare to October 27

2. Handstands Skill (50:00-60:00)
1) 3×3 Pike ups on box
2) 3×1 Pike up on box + 6 shoulder taps
3) 3×1 Wall Walks
4) 3×1 Wall walk + 6 shoulder taps (scale: weight shifts or second handstand hold)

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Everyone will have a lot of time to work on skills today. Proficient lifters should try to go for a new 1RM, while less-experienced lifters should focus on form today. Take your time and rest when needed – no one should be done lifting before the 25 minute mark today! Coaches will be focused on teaching form and working on drills. For the handstand skills, play with the hardest version of upside-down you have today.

 

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11/30/17

Workout of the Day

1. WOD (20:00-55:00)
10 Rounds
Run 200 meters
10 Pull-ups
5 Ring Dips
10 Burpees

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

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today will be long – in the 20-35 minute range. Scale the pull up and dip numbers to be done in 1 or two sets, and each round should take NO more than 3 minutes. Pacing today is critical, as you don’t want to hit redline until the last round or two. If the dips are easy for you, try adding some weight.

 

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11/29/17

Workout of the Day

1. WOD (45:00-55:00)
Light “Karen” with punishment
For Time:
150 Wall-balls (14/10) (10/9)
** 5 burpee penalty every time you break.

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is a classic CrossFit WOD with a twist. Karen is always hard, but today we make the balls *lighter* and see how hard you can push and how long you can hold on. Every time you stop moving, you have to do 5 burpees. Times should target 6-8 minutes, so scale even lighter if you need to in order to support that time goal.

 

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11/28/17

Workout of the Day

1. WOD (30:00-50:00)
5 Rounds for time: (20-min cap)
50 Double Unders
15 Toes to Bar
3 Rope Climbs

2. Accessory Work (50:00-60:00)
3 sets of:
10/10 One Arm Dumbbell Rows

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
T2B and rope climbs are one of the most evil combinations of movements in the world. Your grip WILL fail, its just a matter of when, so keep that time-under-tension low, and keep moving. Shoot for 15 minutes, and no more than 20. Speed-steps are a good scale for DUs today if you are still working the skills.

 

Posted in Workout | Comments Off on 11/28/17

MBS Welcomes Coach Sam!

Please help us in welcoming Coach Sam to the MBS coaching team. She’s pumped to be part of the team and we are thrilled to have her. Sam will mainly be at the deuce (Arvada) but you may see her at the hangar (Broomfield) from time to time.

Sam grew up in the San Francisco Bay Area and has been involved in sports from a very young age.  She played Division 1 volleyball at Villanova University.  Sam started CrossFit in 2012 after a couple years of endurance running and hasn’t looked back since! She has been coaching full-time since 2015 and loves helping people live a healthier life in and out of the gym!

When she’s not playing with a barbell you can find Sam spending time outside with her husband, Scott, and her puppies, Harley and Tucker.  When she’s not outside she probably cooking up some healthy (and sometimes not so healthy) meals in the kitchen.

Qualifications- CrossFit Level 2, CrossFit level 1, Precision Nutrition Level 1

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11/27/17

Workout of the Day

1. WOD (35:00-55:00)
Every 5 minutes for 4 rounds
35 Sit-ups
6 Hang Power Clean to Thruster (135/95)
400 meter row or run

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

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today’s goal is to have ~3 minute rounds so you get ~2 minutes of rest. The clean/thruster movement should be difficult, but still unbroken each round. Don’t underestimate those sit-ups – they will catch up with you.

 

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11/26/17

Hanger is Closed

Open Gym @ The Deuce from 9:30-11:00am!

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11/25/17

Workout of the Day

1. WOD Pt. 1 (25:00-55:00)
Set a timer for 24 minutes and complete both sections:

Partner Workout, part 1:
8 x 400 meter runs
*Alternate back and forth in a relay fashion. For example: Partner 1 runs 400 meters, then tags parter 2 and they run 400 meters…..that would be 2 out of the 8 runs.

WOD Pt. 2
With the time remaining in the 24 minute timeframe:

Each person will establish a 4 rep max Front Squat
*The bar may be taken from a squat rack.

3. Cool Down (55:00-60:00)
Couch Stretch, 90 seconds/side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
Today is a pretty simple day. We will get you warmed up for the 400m relay run, and the work:rest ratio should allow you to continue to push hard. Score is the finish time, so no extra credit for going out hot – try to stay consistent, and bonus points if go with negative splits! You will be plenty warm for the Front Squats, and you have a ton of time, so use it! Rest at least 2-3 minutes between sets.

 

 

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11/24/17

ONE CLASS ONLY AT BOTH LOCATIONS, 9AM!!

Workout of the Day

1. WOD (30:00-55:00)
3 Rounds for quality
1 Min Max Effort Calories on Bike
~5 min Handstand progression work

Athletes can start on either portion of the WOD to rotate on the bikes.

2. Cool Down (55:00-60:00)
1 min Foam Roll Quads, each leg
1 Min Foam Roll Lats, each side

Post your scores to the Whiteboard.

COACH AND ATHLETE NOTES:
After all that turkey, it is finally time to take the “Devil’s Tricycle” out for a spin! It is only fitting on BLACK FRIDAY! We will get you familiar with the Xebex bikes that we used for the Turkey Challenge and see what your motor is capable of with all of that ‘carb loading’ you did yesterday. 😛

 

Posted in Workout | Comments Off on 11/24/17