Coaches Corner

PB 16.4 Open Workout Breakdown

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Here we go for our FOURTH CF Open workout! This is a chipper…A smack down of deadlifts, wall balls, rowing, and handstand pushups. This video is a bit longer..17 minutes. If you can stand it, I do actually give have a few things that may save your back on the deadlifts and wall balls. Probably the best point is about having some good music rocking during the row…Good thing we have a DJ lined up for Friday Night Lights!

Be sure to use the FNL Sign Up sheet if you are coming Friday night.

Here’s the PDF 16.4 Worksheet. Good luck and have fun!


Leg Drive


Check out this comparison of Andrew’s snatches? What do you see? What do you think will allow him to hit bigger weights? Why?

Check out the two pictures on the far left taken at roughly the same times in each of the lifts. The top you can see Andrew’s feet are flat on the ground, knees are bent and he is leaning back.  He is using his back to thrust his hips and bar forward and out. The bottom picture he extended more onto his toes, knees are less bent (closer to extension) and hips are extended more vertically.  Due to driving through his legs more just before this picture. He is much closer to triple extension here than the top picture.

The middle two pictures it’s a little hard to see, but the top picture has the bar kicked out further than the bottom.  It’s still pretty light for Andrew, so he can comensate punching his head through and/or pulling the bar back behind his head.  It didn’t cause him to miss, but now imagine when he has a maximum load on there. A few degrees  will make a much bigger difference in terms of make or miss. Since his feet never left the ground during extension, they either didn’t move at all or it was probably more of a scoot or shuffle. Again with lighter weights he can make up for it, but any stickiness or friction will cause him to trip or just pain miss from being too slow. The bottom picture they are or about to land back on the floor, as he pulls himself under the bar. Also, look at the angle of his neck and back as he pulls himself under the bar, see what that means next.

Lastly check out his receiving position.  Because he launched the bar out he ends up forcing his head really far through his shoulders to receive the bar. Which isn’t always that comfortable, especially if you have mobility issues in the shoulders. The bottom picture is more stable and able to revive a heavier weight.

What did he work on to work on this?  First we took the weight waaaay down to an empty barbell.  Since he has a habit of kicking it out when we add a jump we worked on just popping the feet out, and dropping while keeping the bar close. And then we did it again, and again, and again, and again, and agin, until he had more reps that were correct than oopsies. Then we added a little weight and repeated, and repeated.  That day , and for that drill 35kg was the heaviest he got.  We want to reinforce good movement over and over, until it becomes his default movement.  Was it hard. Yes, but not in a heavy weight kind of training day.  A lot of reps even at light weight is very taxing, not to mention the focus needed to do it properly.  It’s not always an easy or pretty proces to relearn technique, Andrew did really well! Don’t be too surprised when you see his PR video someday soon!

Want more weightlifting?  Be sure to join us Tuesday’s and Thursday’s at 6:15am and 5:15pm for the Barbell WOD.  Then again on Saturday’s at 9am with me (coach Meriah), for weightlifting practice.  All at our Broomfield location.  Also check out our MBS Strength Page for more information on what’s happening strength wise at MBS!

Brian K. 16.2

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Brian K. Getting his rep of the final round of 16.2 last week at Friday Night Lights!

This video is one of the reasons I love the open, hard work, high energy, boundaries pushed, community support, it’s so much fun to watch stuff like this!  Brian is a regular attenders of the strength classes and it shows, by him putting up one of the highest scores in the gym out of everyone!  Don’t think you need to be strong?  Think again!

It’s not too late to work on your lifts, and I guarantee you we haven’t seen the last of the barbell movement in the open!  Join us for at our strength classes Tuesday’s and Thursday’s 6:15 am and 5:15pm at our Broomfeild location.  And don’t forget weightlifting practice Saturday’s at 9am with coach Meriah. Want more weightlifting?  Be sure to checkout our MBS Strength group on FaceBook for the latest in class updates, videos and other shenanigans.

February Training Highlights

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Another month of some awesome weightlifting!  A few more PRs and amazing commentary from the peanut gallery (Warning: colorful language is used from time to time.

Want more weightlifting?  Remember to check out he Barbell WODs in strength class Tuesday’s and Thursday’s at 6:15am and 5:15pm. And don’t forget weightlifting practice Saturday’s at our Broomfield location at 9am, with me, Coach Meriah!  See you then!

Are you ready?


Don’t worry there is still time to sign up AND come to strength classes! It’s never too late to start working on improving your lifts!  Join in the fun Tuesdays & Thursdays at 6:15am and 5:15pm. And remember there is weightlifting practice Saturday’s at 9 am at our Broomfield location (with Me, coach Meriah!).  Every Open there have been weightlifting movements like the snatch, the clean it never hurts to practice, plus look how much fun John is having!

Coach Meriah’s Why

Meriah and Jenna hit WOD #3 last Friday.

Posted by Bridger CrossFit on Wednesday, April 13, 2011

My friend Jenna and I doing do CrossFit Open Workout 11.3, my favorite open workout of all time.

I’m a weightlifter, and I’m signed up for the open.

I signed up NOT to see how I rank against my friends, my (fr)enemies, or the pros. I signed up NOT because I want to go to regionals or the games, nor did I sign up to really push/challenge myself, or see what I can do. I signed up to I show if I can do it without any of those reasons, so can you. You are in charge of your CrossFit Open experience and your CrossFit experience at that.

As many of you know, I compete in Olympic weightlifting on a national level. I don’t really train much CrossFit, especially cardio! While weightlifting is a part of CrossFit, it’s just one part! Don’t get me wrong being strong, especially in the Olympic lifts, makes a lot of those other parts easier (well more like survivable), but there are still other strengths and skills I don’t spend much time developing that are needed in CrossFit.

I mainly signed up to have fun and celebrate the sport of fitness, my community and my friends! I signed up for the volleyball, never wanting to win the league, what’s different here? Did I get a little overly competitive at volleyball from time to time? Yes, but ultimately I was there to have fun with my friends and that’s what I did! This is a once year event, a change in the day to day workouts, and there’s nothing else like it! I can’t participate in the the qualifying rounds of the NBA championships, or MLB or NFL. Not to mention supporting one of the few sports that has equal prize money for both it’s male and female winners (can’t say that about the NBA/WNBA or NFL/Lingerie League)!

I cannot promise I’ll do every workout Rx’d, or give it an all out effort. Actually, I’m fairly certain I won’t. I’ll be doing what is best in the moment for me and my goals, which is weightlifting. Will it be easy to hold back? NOPE. I’ve always had a competitive spirit (even Phase 10 brings out a dark, dark side of my competitiveness). Checking my ego in the moment to serve my greater goal is going to be a huge challenge for me. Will the workouts be easier done scaled or paced? Ugh, unfortunately probably not, the beauty about going fast is that it you’re done sooner! Will I be glad I did it? Best not to ask me during or directly after, but ultimately how can I be upset about exercising and having a good time with my friends?

There you have it, that’s my why. Yours may be the same as mine or very, very different. No matter what your why, I hope you are doing it for your reasons, not someone elses. Each workout that comes out I’m gonna do what I think is best for me and my goals in that moment, and I encourage you to do the same.

I will see you Friday nights in Broomfield!

Clean & Jerk Clinic

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Join me, Coach Meriah, this Saturday, Feb.13th from 9-10:30 at our Arvada location for a clean and jerk clinic.  This clinic will be focused more on how to cycle cleans or clean and jerks quickly like see in CrossFit workouts or maybe even the 2016 Open?!  How do you vary technique for light vs a 1 rep max?  This clinic will be 90min of technique review and practice for $20.  Space is limited, so be sure to sign up today!  You can email if you’d like to pay cash, or go to this link to sign up and pay online!

January Training Highlights!

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Check out this video for the January recap of some of the hard work that’s been done in 2016 so far!

Want more weightlifting?  We’ve got 4 ways for you get get your lift on!
1.  Join us Tuesdays and Thursdays at 6:15am with Meriah or 5:15pm with Rich for strength class and the barbell WOD.
2.  Weightlifting Practice with Coach Meriah Saturdays at 9am at our Broomfield location.
3.  Clean and Jerk Clinic!  The open is coming near and coach Meriah will be going over different techniques that will be useful in the open, like how to hit a heavy weight for low reps vs trying to cycle lighter weights quickly! This clinic is at 9 am at our Arvada, location.  $20 for the hour and half session, RSVP now with meriah@mbscrossfit as space is limited!

Want more weightlifting?  Join our MBS Strength Page on Facebook for videos, updates and more!

Saturday Snatch Clinic with Coach Meriah!

IMG_2403 Sam got a private lesson last week and she wanted to work on her Olympic lifting! We broke down the positions of the snatch and worked on cues that she could use when working on her own! In just an hour we made some great progress in making her much more efficient and confident in her lifts. I can’t wait to see what she can do next!

Want to work on your snatch technique? Join me (coach Meriah) this Saturday at our Arvada location from 9-10am for a snatch clinic! We’ll be breaking down the snatch and in prep for the 2016 Reebok CrossFit Open ( you’ve signed up right?)  and reviewing the differences in technique for lifting a max effort vs cycling lightweights for reps. Or what to do if you have to complete a lot of reps near your one rep max (dun, dun, dun!). Cost is $20 for the clinic, you can sign up at the link here! If you’d like to pay cash, please contact as space is limited! This does mean that the 9am weightlifting class at our Broomfield is cancelled, but you can join us after the clinic for an hour of lifting there! See you Saturday!