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Skills that can save your life

This is a book that I highly recommend everyone reading.

I posted this message in our closed Facebook group a few weeks ago, but wanted to re-post on our blog as well.

A lot of you may not know this, but I was a bodyguard in my past life as well as a close combat/self-defense instructor in the Marines. That being said, I spent about 6 years learning about violence and what to do in the times you are presented with those situations. One of the biggest takeaways from my time in that field is that the biggest factor of you not becoming a victim is about having situational awareness and avoiding making yourself an easy target. Obviously, some situations you can’t avoid, but I think there’s a lot each of us can do to protect ourselves from becoming victims.

The picture above is the cover of the book “The Gift of Fear” by Gavin de Becker. This was required reading as a bodyguard and I think there is a ton of insight into the criminal mind and how everyday people become victims due to not having an awareness of their environment. This book will open your eyes! It is a short read and you can have it on your doorstep in a day here.

You might think that violence won’t happen to you. Would you bet your life on that?

On Sunday, February 10th from 9-4pm we are hosting the CrossFit Be Your Own Bodyguard self defense workshop with Tony Blauer. This course is dedicated to you and your family’s personal safety. This class isn’t a martial art program. Its about situational awareness, controlling fear and simple self-defense using movements we’re all familiar with.
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CrossFit Be Your Own Bodyguard Course

 

Coming to MBS February 10th!

“Learning self-defense is like learning first-aid and CPR; life-saving skills you can learn in a day, the only difference is the life you might be saving is yours.” – Tony Blauer

 

What: Be Your Own Bodyguard Course

When: Sunday, February 10th from 9-4pm

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

Cost: $249 (Register here. Note – You must create CrossFit.com account if you don’t already have one.)

Course description:

The CrossFit Workshop: Be Your Own Bodyguard™ is a single-day, immersive course designed to improve physical self-defense, situational awareness, verbal de-escalation skills and fear management. Through a mixture of classroom discussion and innovative partner drills, participants leave the workshop with simple, practical but effective self-defense skills.

Created by Coach Tony Blauer—a pioneer of modern self-defense and champion of the CrossFit community—the workshop leverages the SPEAR™ concept, which is based on human physiology and natural biomechanics. The “startle-flinch response” is part of the human survival reflex, and attendees learn to harness it as a catalyst for protective movement.

 

Gym Closed for Turkey Challenge!

The 9th Annual MBS Turkey Challenge is being held at the Sports Stable in Superior this weekend.

Just in case you’ve been living under a rock, the Turkey Challenge is THIS weekend! We have nearly 20 athletes competing and over 50 of our athletes helping out judge and volunteer. If you would like to come spectate or help out, come out this weekend…We would love to have you!

The competition will begin Friday night (Master teams only) and run through Saturday and Sunday 8:30-4:30 pm each day. Kids, Teens, Pro, Open, and Master teams and individuals will be competing..All 530 of them!

The venue is the Sports Stable in Superior at 1 Sports Stable Dr. Superior CO. You can get more info by following the Turkey Challenge Facebook page here. We’d love to see you there!

Friday evening, Saturday, and Sunday classes at MBS CrossFit cancelled. Normal schedule resumes Monday morning. Thanks!

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Iron Sharpens Iron Event: Class closures and Saturday Park WODs

Park workouts are awesome!

Due to the Iron Sharpens Iron Camp hosted by Faith Rx being held at our gym October 12th-14th, there will be a handful of schedule changes listed below.

Friday, October 12th
6:30pm WOD cancelled. All other classes held the same.

Saturday, October 13th
Gym closed. 7:45am & 9am class times held at East Park. If you haven’t done a park workout with Pat, you are missing out!!! We will have either sand balls, KB’s, sandbags, or some other fun gear out there to mix in with sprinting and other fun stuff we don’t get to do too often at the gym. Friends are welcome to join too!

Sunday, October 14th
Gym closed. Open gym cancelled

 

Thank you for your understanding. Normal class schedule resumes Monday, October 15th!

 

 

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21-Day Sugar Sucks Challenge

Overview

The core tenants for nutrition of CrossFit include the phrase “Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.” Our nutrition challenge this fall aims to focus on eliminating sugar for the duration of the challenge, but ultimately lowering the amount of sugar consumed overall in your daily life.

Greg Glassman, the founder of CrossFit, has been working diligently in a war against sugar and its effects on health through his campaign Sugar Kills against soda industries for their exorbitant amount of sugar content. As health rates continue to decline all over the world, sugar is the number one cause for diseases like diabetes and obesity in both adults and children.

You’ve probably heard how addictive sugar can be. You might even know first hand how hard it can be to crave sugar or how it can effect your mood. The truth is sugar has similar effects on the brain as drugs through behavioral and neuro-chemical effects. A study on rats showed that between cocaine and sugar, sugar was more addicting and stated that “the stimulation of sweet receptors by sugar-rich diets, such as those now widely available in modern societies, would generate an enhanced reward signal in the brain, with the potential to override self-control mechanisms and thus lead to addiction.”

Whether you currently experience a sugar addiction or not, here are a few ways sugar might be effecting your health without you realizing it:

• Sugar changes how your hormones work. In a negative way!

• Sugar can cause headaches and even seizures.

• Sugar speeds up the aging process.

• Sugar weakens your immune system.

• Sugar can lead to circulatory dysfunction.

• Sugar is a leading faction for weight gain.

Who is the Challenge for?

There’s a good chance you already know if sugar is an issue in your daily routine. So who is this challenge for?

This is for you if:

You experience regular headaches.

You have an energy crash in the afternoons or early evenings.

You crave sugary sweets after a meal.

You would like to lose a few pounds.

You get sick regularly.

You feel run down and fatigued often.

You have a history of diabetes or high blood pressure personally or in your family.

You would like a reset from the summer.

Challenge Rules:

It’s simple – no sugar for three weeks. Here are the rules:

1. No added sugar in food products.
Many processed foods are filled with hidden sugars. You’ll be responsible for checking the label of your food to ensure that no added sugars are included. This will include things that are processed in any way (aka anything that is not fresh produce). Sugar goes by many names, so you’ll need to look for any of them in the ingredients section of the nutrition label.
Some common alternative names for sugar include: Corn syrup (including high fructose) Evaporate cane sugar Corn sweeteners Malt Malt syrup Fructose Sucrose Dextrose Maltodextrin Maltose Barley malt syrup Maple syrup Brown rice syrup Beet juice Sucanat Turbinado sugar Invert sugar
Here’s an example of traditional Barilla pasta sauce. The ingredients include sugar, listed as the fourth primary ingredient.

2. Limited fruit intake.
Fruit is great for you. It contains vitamins, fiber, and can be beneficial to a well-rounded diet. However, fruit also naturally contains fructose, which gives it its sweetness. To ensure that you are not getting too much sugar, we’ll be limited fruit into to 3 servings per day maximum. This means that you are getting 2/3 cup (such as berries) or 1 medium sized fruit (such as an apple) for one serving.

When:

Starting Monday, September 3rd, we’ll all be removing sugar from our food sources and being aware of the food we eat and the sugar it contains. The challenge will last 21 days, ending on Sunday, September 23rd.

How do you join us?

Join our MBS CrossFit Nutrition group HERE to not only get started, but get your tracking calendar to mark off the days of the calendar as a success. In the group, you’ll not only receive recipes, helpful tips from Coach Deidre, but support from everyone else participating.

MBS CrossFit Saved by the Barbell

Saved by the Barbell workout for our kids.

 

What: Saved by the Barbell is an annual, world-wide CrossFit community Labor Day workout and fundraising effort to bring CrossFit to more kids everywhere.

When: Saturday, September 1, 2018.

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

Cost: You can sign up for the event here and get an event t-shirt. Proceeds will go toward programs that get fitness to our kids.

Schedule:
9:00-9:15am: Group warm up
9:20-9:35am: Kids heat
9:40-10:00am: Adults/teens heat 1
10:05-10:25am: Adults/teens heat 2

PLEASE SIGN UP FOR A HEAT HERE!

Workout:
“Saved by the Barbell”
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots
1 minute of deadlifts
1 minute of med-ball sit-ups
1 minute of hang power cleans
Rest 1 minute

Adults: 20/14 lb. ball, 115/75 lb. deadlifts and cleans
Teens: 14/10 lb. ball, 75/55 lb. deadlifts and cleans
Kids: 2 Rounds 8/6 lb. ball, trainer bar/PVC deadlifts and cleans (or something they can do!)

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!

It’s CrossFit Games Week!

MBS Guide to watching the 2018 CrossFit Games

Can 4-Time CrossFit Games Champion Rich Froning lead his team (CF Mayhem) to another team victory this year?

 

In case you were wondering why your social media feed is buzzing with posts from your friends checking into Madison, WI, it’s because the 2018 CrossFit Games begins this week. Below, I have compiled a guide for all you newbies to CrossFit.

What are the CrossFit Games?

The CrossFit Games are the world wide test to find the fittest Man, Woman, Team, Masters, and Teen athletes on earth. The Games begin this Wednesday and finish on Sunday (8/1-8/5) and are happening in Madison, Wisconsin.

 

Why should I care?

Well, you don’t have to. But, I’d bet you’d be pretty impressed/inspired to watch these athletes that do similar workout routines and exercises that you do, BUT ON A WHOLE NOTHER’ LEVEL! These men and women have worked very hard to get where they are at and it’s absolutely impressive to see what they can do.

Examples of what you might see…

Dave Castro already announced a couple of the individual workouts. 30 muscle ups for time and 1-rep max snatch are two of my favorites…Will anyone go ‘unbroken’ for 30 reps of muscle ups? How many men will snatch over 300 lbs? Women over 200 lbs.? Want to watch a 14-year old female snatch more than you can?? Me too (not!).

 

Here are the important links and ways to get the most out of Games Week:

 

#1. Download the 2018 CrossFit Games App

This is where you will be able to find all the links to the schedule, the events, the leaderboard, how to watch, etc. You can download it from your app store for free.

 

#2. Pick Your Winners for a chance at cash and prizes

Think you can pick the Top 10 men, women, and 5 teams? Reebok has a $2 million purse of prizes. I already picked mine! Register a FREE account and you can give it a shot here.

 

#3. The Events (aka ‘workouts’)

Want to see what events are being used to test the Fittest Man, Woman, Team, and Master and Teen athletes on Earth? Check them out here.

 

#4. Local CF Athletes/Teams to watch

This year we have a ton of Colorado athletes to watch. I did my best to put this together, but I may have missed someone…

Men
Jared Enderton  Turkey Challenge Athletes!!!
Logan Ewing (16-17 Teen division) Turkey Challenge Athletes!!!
Jason Kelly (40-44 Masters division) Turkey Challenge Athletes!!!
Jason Grubb (40-44 Masters division) Turkey Challenge Athletes!!!
Brent Maier (45-49 Masters division)
Craig Eisman (50-54 Masters divison) Turkey Challenge Athletes!!!
Mike Egan (50-54 Masters division) Turkey Challenge Athletes!!!
Steve Parsoneault (55-59 Masters division)
Cal Cherrington (60+ Masters division)

Women
Camile Leblanc Bazinet

Team
CrossFit Omnia Turkey Challenge Athletes!!!
Backcountry Turkey Challenge Athletes!!!

You can check in on them on the leaderboard starting Wednesday.

 

#5. Leaderboard, schedule, media, and how to watch the events

You can probably find everything you’ll need on the app. But, just in case, check these out as well:
CF Games website: www.games.crossfit.com
Follow CrossFit Games on Facebook

The Games are also playing on CBS Sports Network. You can see their schedule here.

Bare Knuckles Weightlifting Meet Recap

A badass pic of our girls before they started lifting.

On June 29th, 2018 we held a weightlifting meet. It was meant to be about lifting weights, on the tarmac, in the sunset, and with some good people. Mission accomplished! Among all that, there were lessons learned about how the sport of weightlifting works, including how judges expect the athlete to lift the weight. Also, we learned how to warm up for a max lift and recover in between sessions. Thanks and excellent job to all our athletes that came out. Thank you Brandon, Nicole, and Dave for judging. Thank you Sam for all the awesome pictures!

Here are some highlight pics:

You can see the full album here.

Yoga on the Tarmac

    

A huge thank you to everyone that came out to Yoga on the Tarmac on June 21st. We had over 120 people in the soft sunset getting flexy with us. The VIBES were amazing! Thanks to John, Brittany, and Cat from CorePower Yoga North Denver for putting it on. Thanks also to Sam Conley for the amazing pictures. You can see the rest of the album here.

The final Yoga on the Tarmac session is on Thursday, July 19th 7:30-8:30pm. RSVP here.