Both Locations Closed for Turkey Challenge
Come cheer on your amazing fellow athletes!
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. firstname.lastname@example.org
Let’s get PINK- All Day…All Classes…Both Locations!!!!
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.
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!
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.
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.
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.
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!
MBS Boot camp is a 30-minute circuit that combines cardio, body weight movements, and light weights to burn calories and get your workout on the go. No experience necessary! Runs Monday-Fridays from 11:30-12:00pm at MBS CrossFit Broomfield.
Contact email@example.com for additional questions.
Our Biggest Nutrition Challenge of the Year!
This fall MBS is participating in the Lurong Championship Challenge, which is a nation-wide challenge that combines diet, fitness, and accountability in a competitive community driven environment. As a participant you will pay a registration fee of $40-$55 and join our team MBS CrossFit. Once the challenge begins, the website provides resources for your chosen diet plan as well as a daily log where you will be required to post your food scores daily, workout scores weekly, as well as track your chosen goals. Points are based off eating habits, workout scores, and daily accountability. Points in this challenge will go toward our team MBS CrossFit, where prizes are awarded for top team size, workout scores, accountability and others. Additionally, there will be an internal community challenge among MBS members.
Challenge starts on Monday, September 18th and concludes on Sunday, October 29th. (6-weeks)
Challenge Kickoff Meetings*
Thursday 9/14 @ 7:30pm & Sunday 9/17 @ 11am
Friday 9/15 @ 6:30pm
*60-min Kickoff Meetings will cover the details of the challenge including how to play, rules, macro vs classic diet options, and a question and answer portion.
This challenge is open to MBS members and their friends and family. You do NOT have to be a member to participate. All challengers will begin by signing up here under the team MBS CrossFit Broomfield. Then, we will be forming four teams (2 teams at Arvada and 2 teams at Broomfield) with team captains of each. Husbands and wives are encouraged to be on separate teams! Team Captains will be your contact point for questions and advice during the challenge.
Broomfield Team Red – Shelby Team Captain
Broomfield Team Black – Brandon Team Captain
Arvada Team Blue – Jeremy Team Captain
Arvada Team Grey – Heather Team Captain
Participants must register at www.challengeseries.lurongliving.com and register under MBS CrossFit Broomfield. Cost is $55 to participate.
All participants will be contributing to an overall MBS CrossFit team score within the Lurong Championship Challenge. However, the main competition is the internal competition between MBS teams.
In addition to the prizes available within the LCC, MBS will be awarding top prizes for:
– Top MBS team score
– Top MBS’er score (1st, 2nd, 3rd)
– Top MBS’er body composition change (male and female)
WHAT ARE YOU WAITING FOR?! A BETTER VERSION OF YOU STARTS RIGHT NOW!
Here’s what the steps look like:
Step 1: Sign up
Step 2: Decide whether you are doing the Classic or Macro option. If this is your first time doing a challenge, we recommend doing the classic version. If you have done previous challenges, you have the option of doing the Macro option. If you’re doing the Macro option, you will need to determine your Macro goals for workout and non-workout days here.
Step 3: Attend the Nutrition Kickoff meeting dates listed above.
Step 4: Communicate with your Team Captain and get your before pictures, body composition measurements, and baseline workout completed.
Step 5: You will be required to log your food scores daily along with earning points by doing and logging the weekly workouts and other bonus points that will be communicated by your Team Captain.
Step 6: See your results! There is no doubt that following this structure will deliver results. Just follow the instructions and have fun with it!
What: The Explosive Seminar is a 5-hour seminar hosted by Ryan Moody who was a World Record holder in the standing box jump and has been around the world coaching athletes of all levels the benefits of training explosively.
The seminar will cover the following:
– What is Explosive Training?
– Explosive Training Hierarchy – “The 3 Pathways”
– How to Build an Explosive Foundation
– How to Build a Mentally Strong Foundation
– Explosive Foundations Part 1: Jump/Plyometric Movements
– Explosive Foundations Part 2: Kneeling Movements, Sprinting, Plyo’s [part 2]
– Formulation for Programming, Listening to Your Body, Application to Training and Sport
Watch this short video highlight reel of the seminar.
When: Saturday, September 16, 2017, 9:00am 2:00pm
Where: MBS CrossFit Broomfield (10900 W. 120th Ave. Broomfield CO 80021)
**IMPORTANT NOTE** THE NORMAL RATE FOR THE SEMINAR IS $99…….BUT……..IF YOU ARE PARTICIPATING IN OUR NUTRITION CHALLENGE, YOU CAN BUNDLE THE SEMINAR AND THE CHALLENGE AND SAVE $54 WITH THE FOLLOWING STEPS:
1. At Seminar Registration Checkout Enter the Code: ‘LurongDeal’
2. Once Payment has processed, you will be re-directed to the LuRong Nutrition Challenge Registration Page. Be sure to sign up under –> Colorado –> MBS CrossFit.
3. The value is $154. And you get BOTH for only $99
MBS CrossFit In-House Competition
What: Individual competition. Age category divisions (see below for further clarification). Competition will test 3 workouts: CrossFit Total, Lift Up for Luke Autism Awareness WOD Learn More Here , and a third workout to round out the testing. Open to members of both the Hangar and the Deuce. We had a blast last year and we are certain that it will be even better this year. Our goal is to FUN and to celebrate all of the hard work our athletes put in the gym day in and day out.
When: Saturday, September 9th from 9-1pm
Where: MBS CrossFit Broomfield at the Hangar
Who: All MBS CrossFit members
Details: The competition is mostly for fun, hanging out, getting cheered on, and cheering on your friends. But, we will still have everything organized and run on time and of course, judges to make sure all our reps are legit. We are keeping this to MBS only, so you don’t need to worry about being embarrassed or anything. No matter your skill or experience level, you are welcome to join us. You are welcome to invite family and friends to come hang out and watch. Bring your own snacks and drinks as you wish.
Registration is $35 and includes a t-shirt. You must register by August 25 to be guaranteed a shirt.
Register online Register Here
Note – At registration, it will ask for your squat starting weight. This is needed for us to group ability levels better for the CrossFit Total. If you read through the rules of the CF Total, you will see that the rules are that you will have 3 attempts on each of squat, press, and deadlift. No more. Your first attempt should be something you know you can do, but still pretty heavy. Your second attempt will be more of a challenge. Your final attempt is usually reserved for a new PR.
We will be awarding top male/female (with awesome prizes) in the following age categories*:
This is for the age you will be on the day of the competition.
Of the 3 workouts, one workout will consist of movements that may require scaling (ie; pullups, double unders). The CF Total and the final workout will NOT require scaling, you just do what you can do. We will have a listed scaling option for the chipper workout, and for anyone that scales a movement, they will be placed behind the last Rx person.
Person A scores: 650 on CF Total, 5 Rounds on the chipper (as Rx’d, no scaling), and 1:24 on the 3rd workout. (Placing in workouts was 15th + 9th + 7th = 31 pts)
Person B scores: 700 on CF Total, 6 Rounds on chipper (scaled double unders to 2x singles), and 1:10 on the 3rd workout. (Placing in workouts was 10th +18th + 1st = 29 pts)
Person A has a total of 31 pts. Person B has a total of 29 pts and places ahead of Person A. Person A did the workout as Rx (no scaling), but didn’t do as well on workouts 1 and 3. Person B did scale the chipper workout and placed behind the last Rx person, but did well enough on workouts 1 and 3 that they still have the lead.
This is only a hypothetical example, but the point is that you can scale the workout and still place high, assuming your other abilities are strong. So, NO EXCUSES!! Sign up and have some fun with us!
SAVE THE DATE
It’s about time we get the 2 gyms together for a little fun and some healthy competition.
Hoover Ball at the Hangar followed by Movie Night on the Tarmac… Coming Friday July 28th at 6:30 p.m.
Don’t know how to play Hoover Ball…No Problem! We’ll teach you. Don’t have a team…No Problem… We’ll help you find one.
All you need to do is come prepared to have a “ball”!!! Hoover Ball will be followed by a family friendly movie on the hangar door.
BYOE…. Sign up sheets coming soon!!!
Do you know anyone that is interested in getting started at MBS???
6:00 a.m. MWF (coed)
6:30 p.m. MWF (ladies)
7:00 a.m. MWF (ladies)
6:30 p.m. TThF (coed)