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Ankle mobility hurting your squat? Yeah me neither…

The enemy to everyone’s poor squat, your ankles must be tight, or you cannot squat below parallel because you lack ankle flexion.

To say the body is fascinating is an obvious understatement.

What I find especially amazing is how the body will alter it’s movement mechanics to reduce threat or insult to the body, whether conscious or unconscious.

Let us profile the squat movement with an illustration.

We see 3 major joints of the lower extremity that involved with squatting. These joints will work together in a system to achieve the task at hand, and our body will do what it needs to in order to make that happen.For many of us, this is getting hips below parallel, but goals may vary for others.

How do the hips get below the knees during a squat?

  1. Knee flexion
  2. Ankle flexion
  3. Hip flexion

If all of these must work together, and let’s say, for instance, one of these joints are compromised due to pain or tissue restrictions, what could we assume would happen?

Clearly, if we follow the chain of reactions, where one joint is dependent on the proper functioning of another, then we can determine if the hip or the knee is compromised the ankle range of motion will clearly be altered to reduce the threat.  Whether you know it or not.

So perhaps your ankles are not what they are all cracked up to be…

 

By: Dr. Antonio Gurule DC, CSCS, CrossFit Lv-1

Dr. Antonio focuses on movement based principles to help his athletes and patient’s recovery from injuries and improve performance.  As a sports chiropractor and strength and conditioning specialist, he applies the latest findings and principles to challenge his athletes to be better.

Gain Mobility – Get Stronger – Move Better

www.enhancedmovementschiropractic.com

303-717-6323

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Weekly preview Oct 9-14th

Week 41 of 2017.

 

Here’s a peek into our 2nd week of October. Snow is likely going to make it’s first showing here on the front range so please drive safe if you’re in those early morning classes. And, for future notice to newcomers of the gym, it’s good policy to keep your eyes here on the blog or on our Facebook Group Page during incliment weather to be aware of class cancellations. Remember to wear PINK this Tuesday, as we will be taking pictures for social media for breast cancer awareness!!!

2 BIG things we’d love you to consider :

–>>First, the Turkey Challenge is quickly approaching and we need judges!!! You can sign up HERE. You do not have to be a certified coach or be the fastest or strongest person in class. The only requirement is the desire to help others complete the workouts according to standard.

–>>Second, we have the honor of hosting the CrossFit Masters Course at the hangar on Nov 4-5th. We are looking forward to sending several of our coaches and any of you that are interested in learning more about programming, modifying movement, and getting some knowledge bombs from CF Hq staff, are invited to join. Sign up HERE.

Thanks. Have a great week!

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Big Hearts, Big Muscles, Big Money!!!

Congratulations to all of the athletes that competed in the 3rd annual Do More Charity Challenge at Front Range CrossFit over the weekend.  Together our athletes raised and won over $30,000.00 for some very important local charities, Judi’s House, Tennyson Center, Steve’s Club and T3.  We couldn’t be more proud of this great group of people!

Big Hearts, Big Muscles, Big Money! 

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Annual Breast Cancer Awareness WOD-Tuesday Oct 10th

Bring a Friend & Breast Cancer Awareness WOD, Tuesday October 10th, during all classes in Broomfield and Arvada. You can knock out two cool things in a single 60 minute session – you can share “what you love” about MBS with someone that hasn’t done CrossFit before, AND you can show your support for those that fight against breast cancer. Grab your friends and pull out your pink. We’re gonna have a good time! Shoot us an e-mail if you have any questions. frontdesk@mbscrossfit.com

Let’s get PINK- All Day…All Classes…Both Locations!!!! 

 

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Looking for good help at the Turkey Challenge!

Our 8th annual Turkey Challenge sold out in under a week!

 

What do you get when you mix 400 CrossFitters across the state of Colorado, a community that loves putting on a fun event, and a cool weekend in November before the Thanksgiving holiday? Answer = the MBS Turkey Challenge! It’s honestly pretty simple, but it couldn’t be done without your help.

Please follow the links below to enter your name, contact info, availability, and shirt size. We will be contacting and confirming 2-3 weeks before the event. All judges and volunteer will be provided with event shirt, food, and gift bags. Thank you in advance for your help!

 

Judges

We need about 30 judges all day Saturday and Sunday and even a handful on Friday evening. Judges do what you’d expect at a CrossFit competition – ensure movement standards are met, and score the athletes time/reps on workouts. You do NOT need to be a coach to be a judge, but it is very helpful to have experience with all the common CF movements. We have AM and PM shifts available on either one or all of the days. Our Head Judges are Coach Jeremy and Coach Kyle and you can reach out to them with any questions you have. Sign up HERE for judging availability.

 

Volunteers

We’ll need about 30 volunteers beginning Friday afternoon and through Sunday. Volunteer responsibilities include helping set up/tear down, assisting registration, score card running, heat check in, and more. We have AM and PM shifts available on either one or all of the days. Our Volunteer coordinator is Coach Heather and she can answer any questions you have. Sign up HERE for volunteering availability.

 

Who wouldn’t want to hang out with this crew for a weekend??!

 

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MBS welcomes coach Kristin!

Kristin with her dog Bo J.

 

Welcoming Kristin to the coaching staff at MBS

We would like to officially introduce Kristin Reffett as a coach at MBS. You may have seen her at the In-House Comp and/or shadowing classes the past few weeks. She is new to Colorado, joining us after the last few years competing on a team with CrossFit Mayhem Freedom (home of my man crush Rich Froning). She has been CrossFitting since 2011, a trainer since 2012, and ran cross country and track in college.  Aside from obviously a ton of CrossFit and fitness experience to share, she is really looking forward to making the MBS community her home and experiencing all that the Colorado outdoors has to offer. We hope you introduce yourself and get a chance to meet Kristin soon!

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PALOETHICS IS NOW AVAIVALBE AT MBS CROSSFIT ARVADA & BROOMFIELD

We are excited to introduce Paleoethics as our new nutritional supplement offered at MBS CrossFit. If you recognize the name, it may be because Paleoethics was recognized as the official nutritional sponsor of the CrossFit Games this year. They are a newer company that offers supplements made of 100% natural ingredients and free of space-wasting fillers and heavily processed substances. I am thrilled to be able to offer such a high quality product at our gym at a reasonable cost to our members. Additionally, I look forward to partnering with Paleoethics in all our future events such as the Turkey Challenge, in house competitions, nutritional challenges, etc., where we will be able to sponsor great prizes for our athletes.

As a new product to the gym, I wanted to break down the products and give some feedback on my experience with them so far. I am sure you’ll be as pleasantly suprised with the taste and quality as I have been!

Super Serum Protein

So, I’ve had beef proteins in the past, and let’s just say I wasn’t impressed with the taste or mixing qualities. So, I was very skeptical of mixing this up initially. But, to my surprise, this protein mixes very easily in water or your choice of alternative milk (coco or almond) and tastes great! I prefer the chocolate (always) over the vanilla and I have had zero issues with taking it multiple times a day and having any gas or bloating afterward. The most noticeable thing for me, as a 20-year user of protein supplements, is how ‘light’ and ‘clean’ I feel after taking it. It’s not so sweet that I develop sugar cravings after using it, and it gets me just enough (18 grams) of protein per serving to make sure I’m fueling my body appropriately.

 

 

Surge (Pre-workout)

I am NOT typically a user of pre-workouts because of an experience I had with taking a pre-workout before the 2009 CrossFit Games Chipper. Ever since my brain melted and partially resumed shape after sitting in an ice-bath for 45 minutes after the workout, I decided I would chill on taking pre-wods. So, I usually stick to coffee, or taking 1/4 to 1/2 scoops in dire time of a pick up. But, being that this was a natural product that contains things like maca root, beet powder, billberry extract, and has no artificial ingredients, I decided to give it a shot. This is by far my far my favorite product! I have taken Surge in scoops of 1/2 to full servings (depending on tired feel) and feel a consistent energy that gives me just enough boost for lifting and workouts. Best part, I don’t get the jitters and heart-racing that normally accompanies a pre-workout. I definitely recommend this product to folks wanting a little pick-me-up before the workout. Note – if you’re a pre-wod snob that is used to the sugary sweet tastes of other pre-workouts, you mind find the taste to be pretty bland (earthy if you will). Sorry, that’s what you get when you don’t add tons of artificial sweeteners.

 

 

Rebuild Recover (Post-workout)

So, like many of you, I’m trained in thinking that a post-workout must contain a decently HIGH number of carbs along with a decent amount of protein and must be chugged immediately after the workout. So, when I saw that this ‘Rebuild recover’ product contained only 2 grams of protein and 6 grams of carbs, I was like “what the heck?” But, being that I was giving these products a full go, I went ahead anyway and supplemented with this after every training session that would normally warrant the high carb/protein complex I would do in the past. To my surprise, I haven’t noticed a lack in performance or recovery in taking it vs. my usual 20 grams of protein and 20-40 grams of carbs. Which, has really made me question some of my PWO high carb/pro habits. And, one thing this product contains that other post-workout complexes usually don’t, is an electrolyte profile that helps with re hydration, which, according to a lot of newer research, might be something that is more important than pro/carbs to consider for recovery. Honestly, I’m still on the fence about this product from a professional exerciser stand point because I’m not sure if it offers enough for someone doing multiple training sessions a day to even be worth it (I feel like I’d down a bag per week if I were trying to get in an equivalent amount of pro/carbs as I’m used to. But, maybe I’m missing the point and I really don’t need as much as I am used to?) cost-wise. End of the day, I’d say it’s worth giving a spin if you have 3-4 weeks of consistent training time ahead of you and can monitor things to see what effects it has with you.

 

 

Recovery Matrix (nighttime formula)

Probably the most overlooked way to recover your body from the previous session and make the best of your next session is your sleep. The Recovery Matrix provides a small amount of protein (vegan uses pea protein, and non-vegan uses beef protein), chamomile, magnesium, zinc, and other extracts that will help you get a better sleep. It comes in a nice tea formula that you mix with warm water and sip 45-60 minutes before bed. Whenever training is in full mode for me, I have always taken a zinc/magnesium complex, so I was happy to see the product in their lineup. I have been using this 3-4 times a week and really like it!

 

 

Super Greens

If we all ate as many vegetables as grandma put on our plate when we were kids, then we wouldn’t have to be taking this product at all! Or, would we? I’m sure you’ve heard the facts that the nutrient density of our fruits and vegetables has drastically decreased over the last 100 years with increased farming on the same land and the soil just doesn’t contain the same amount of micro nutrients as it once did. So, this is my verision of a vitamin/mineral supplement. It contains all the good stuff like kale, wheat grass, spirulina, broccoli powder, and much more. All organic and with NO fillers. I mix this with my protein shake typically because I don’t have the same taste preferences as an ungulate! I would definitely recommend this product to someone that tends to eat the same foods over and over again and doesn’t have a lot of variety in their food choices, which tends to mean they miss out on many vital micro-nutrients that help out with immunity, recovery and repair, and a ton of other things.

 

 

Regen (BCAA’s)

Branched chain amino acids (BCAA’s) are used to promote muscle growth and prevent muscle breakdown. They are fast-absorbing essential (meaning, they must be taken from food or otherwise and cannot be produced within the body) building blocks for muscle growth and repair. Typically, BCAA’s are taken as a flavored powder that mixes with water and taste super yummy, but these are just pills. So, I know some folks will be off the bus immediately when they can’t get their healthy-ish sweet-tooth fix via BCAA drink. But, if you’re looking for a natural, non-insulin promoting way to get your BCAA’s and promote muscle growth and repair, this will fit nicely. I take 6-8 pills either right before or immediately after the workout.

 

Closing thoughts

As I’ve always said in the past, I am a big believer that you should first be tapping into the benefits you can get from eating a nutrient-dense diet made up of meats, vegetables, some fruit and starch, and little sugar (Glassman style). And, you should be doing everything you can to get enough sleep and maintain a low-stress lifestyle. That being said however, if you are above the 80% mark on eating clean consistently and feel that you want more out of your performance, supplementing is a great way to do it. Additionally, using supplements that you don’t have to question regarding their quality or impact of overall health (ie containing artificial sweeteners that have been linked to cancers) if you’re going to be using them repeatedly over years, is a good idea. But, at the end of the day, I am only offering my opinion and I HIGHLY recommend that everyone do their own research and feel comfortable making their own decisions. If you have any further questions, I am happy to answer whatever I can! As a benefit for MBS members, we have discounted all our Paleoethics products 10% off and hope that you can give them a shot.

PB

PS – Paleoethics will be on site offering FREE SAMPLES in Broomfield from 9:00 a.m – 1:00 p.m. on Tuesday, September 26th and MBS II in Arvada on Wednesday, September 27th from 5:00 a.m. – 11:00 a.m.! Anyone is welcome to come try samples and ask additional questions about their products!

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Hangar Schedule Updates

Our In-House Comp was a huge success. Thank you everyone for coming out!

Photos of the In-House Comp will be put up here soon courtesy of Sam!

A Couple Hangar Schedule Updates

***Removal of 11am WOD, Adding 11:30am Boot Camp***
I really don’t like taking classes off the schedule, especially when I know the times DO work for a handful of folks. But, unfortunately, recently that’s all the 11am WOD seems to be…Only works for a handful of people and that is just difficult to justify when only 1-2 ppl show up. So, in an attempt to bring some life back to the earlier lunch time option (we still have the 12:15pm WOD), we are going to offer a 30-minute Boot Camp option from 11:30-12p. Don’t let the name fool you though! This isn’t just flutter kicks and fire hydrants…You will get an awesome kick-a$$ workout with KB swings, box jumps, ball slams, rowing, jump ropes, burpees, pullups, and all the good movements that kick your butt with ease. In the case that you want to get some extra lifting in addition to the boot camp, you can always show up a little earlier, or stay a little later and make use of our 5,000 sf. Open Gym area, and our coaches will happily give you some extra lifting to do.

***Free Community Workouts at both gyms every Thursday night and Saturday morning.***
We’re going back to our roots here…Over the years (almost 10 now!), we’ve experimented with several different ways of getting people in our doors and showing them why the boring elliptical machines and bench press aren’t the only path to fitness. Our most recent method of a small group intro by appointment has been decently effective, but it misses the part of showing new folks what the coolest part of the gym is – the COMMUNITY! So, rather than doing the one-on-ones and small groups, we are moving from our ‘Intro’ method, to how it all started – the FREE COMMUNITY WORKOUT. So, this is where you will ALWAYS be able to bring a friend, co-worker, or dude you talk to at your kid’s school function, and invite them to come get a free workout. It will always be free and we won’t be pressuring salespeople. We will make sure to scale the workout and put safety and fun first.

FREE COMMUNITY WORKOUT TIMES – Broomfield Thursday 6:30pm and Saturday 10:15am. Arvada Thursday 6:30pm and Saturday 9am.

Please see our Schedules page for the most up to date schedules at Broomfield and Arvada locations.

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2017 MBS CrossFit In-House Competition Results!

Thank you to everyone who came out and competed today! Results are below and pay attention to our Social Media for pictures in the next couple days!

Results 0-39

Results 0-39

 

40+

Results of 40+

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