6 Days, No Sugar, No Excuses, NO PROBLEM! Reset your body for the new year! Join Coach Jeremy as he guides us through a full detox from sugar, including food items which switch to sugars when digested. Detox starts Monday, January 15th and ends on Saturday, January 20th. It’s FREE for our members simply register in our group- MyFitnessPal. If you don’t have a My Fitness Pal profile, learn how to create one HERE, then join the group.


Kasey McCurdy’s Incredible Transformation Through CrossFit and Nutrition!!!

I’ve always been the fat kid and have struggled with my weight my entire life. It wasnt until i started to get really serious with Crossfit and a lower-carbohydrate existence that I started to actually transform not just my body, but my mindset as well. I remember in 2007, I stepped on the scale at nearly 260lbs.

I remember talking with my wife about joining some cardio-kickboxing class that was going to cost FOUR HUNDRED DOLLARS for 10 weeks (that seemed like a lot to pre-Crossfit me 🙂). I did some work on my own prior to starting to actually start to get the weight down, and entered the “program” at 234 pounds, with a nearly 40-inch waist. Cardio-kickboxing was my life for a couple of years, and I even ended up instructing. At a certain point, I got tired of using resistance bands for strength-training, and found a more functional place that used kettlebells, pullup bars, and other pieces of equipment that seemed more “real” to me.

My goal was to run and complete a Tough Mudder (a 13-mile obstacle course race). While at this new place, one of the coaches said “Tough Mudder, huh? Have you ever heard of a GORUCK Challenge?” No, I hadn’t. He told me about it…it’s a 12-14 hour endurance challenge led by current and former Special Forces to give you a taste of their training. You get the hell beat out of you for at least 14 hours, and oh yeah, you have a backpack full of 40lbs of bricks the entire time. Who the hell would do that? Me…6 months later, that’s who. And I’m still actively doing these events…even completing a few of them back to back (in consecutive nights with about 3 hours of sleep). It’s amazing how much your outlook on life and “hardship” changes when you put yourself through something as difficult and soul-crushing as a GORUCK Challenge…it’s honestly been one of the biggest change agents in my life.

Well, it was around this time that another friend told me about “Crossfit,” which I could only assume was one of those cheesy “Lift weights for Jesus” type gyms. I did some YouTube searching and saw people dragging sleds, flipping tires, and using real barbells. I saw thrusters, squats, and…”wait…what the hell kind of pullups are those!?” Within weeks I was hooked. I couldn’t do a single pullup. Power cleaning 135 off the ground was a milestone for me. Double-unders were basically an exercise in self-flagellation. But, it brought out this competitive spirit in me that I had NEVER felt before. I felt…awoken…alive…better.

It’s been 5 years doing Crossfit now, and it’s transformed my life and helped me to be a great role model for my children so that they never have to go through the bullshit of being the fat kid…because it sucks a lot.

Doing the Lurong challenge at MBS Crossfit was an amazing experience that helped to catalyze some physical changes that had been just out of reach for the better part of a year. My body hovered around 195-200 pretty much all the time, but one number I’ve wanted to see for YEARS was “185.” This 6 weeks gave me a short timeframe in which I knew, if I dialed everything in correctly, I could have the thing I’d wanted for so long.

The Ketogenic diet has been what I’ve found to allow me to perform and feel the best, so I stuck with it. This time around, for this challenge, I counted each and every macro, calorie and molecule going into my body. No more “lazy keto” for me…this was “lazer keto”. I followed the protocols from the “KetoGains” community (Google: ketogains), set up my trusty Excel spreadsheet for my weekly meals, and got to cooking.

I’ll never forget the day I hit 185…5 weeks in. Let’s just say this was a very good day. I woke up, hopped on the scale and almost wept at the number staring back at me. I did it. My son heard me yell something in the bathroom and came and looked…”MOM!! DAD DID IT!!” Having him see that I had a goal and I worked hard to achieve it is a lesson I continually try to reinforce upon him. “You’ve gotta work for it, son” is something I probably say too much to an 8-year old. In addition to hitting my goal weight, we found out our house back in Iowa sold for well above asking price, and my wife got news of a bonus at work. This was a “holy shit, we’re celebrating with wine” type-of-night.

So…was the Lurong Challenge completely life-changing? No. Was it a great time period to allow me to focus on a goal and attack it with everyhting I had? Hell yes. Here I sit…at 184lbs…where I’m going to stay for awhile. I did it, and the support of my team and the love of some friendly competition made it fun the entire time.

If you’re curious to see some photos of a shirtless fat dude transforming into a shirtless less-fat dude posing in the mirror…knock yourself out:


Way to go Kasey. We are so proud of you!

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Drum Roll Please!!!

The results of the MBS 15 Day Shred Nutrition Challenge are in, and WOW!!

In just 15 days we were able to lose over 115 lbs and 114 inches!

A big CONGRATULATIONS goes out to Greg and Tami Campbell! They are the BIG winners of the MBS 15 day Shred Nutrition Challenge! Together, this power couple lost nearly 20 pounds and more than 25 inches!!!

On average our females lost 3.8 pounds and 6.6 inches!! Our male participants also kicked butt with a loss of 6.8 pounds and 6 inches!!!

The WINNERS are as follows:

1st Place Tami Campbell
2nd Place Emily Willkom
3rd Place (tie) Tatum Moorer and Caryn Farino

1st Place Greg Campbell
2nd Place Christian Noyes
3rd Place Bob Krone

Way to go guys!! Thanks for trusting me!

Your prizes will be available for pick up Saturday!

Janelle Burke

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Paleo Performance Nutrition Challenge-

Happy New Year! Start 2016 off with your health in mind. Join us Jan. 11th to kick off a 35 day paleo challenge, ending February 19th, in anticipation for the CrossFit Open. Click here to sign up.
During the challenge you will be guided through clean eating for optimum health and performance.Challenge Highlights: 

  • Kick-off nutrition meeting, January 14th @ 7pm
  • Nutrition challenge info packet
  • Pre/Post challenge testing (weight, pictures, workout)
  • FaceBook nutrition page and web page for online coaching and accountability
  • Good foods vs. Poor foods
  • Meal planning and prepping
  • Food options and timing
  • Basic Micronutritients
  • Lifestyle habits for optimum health
  • Recovery
  • Paleo potluck party, and much more…

While receiving guidance in these areas, you will also receive support from the MBS Nutrition Team, as well as fellow athletes.So what are you waiting for, sign up today and dial in your nutrition before the open and preform better then ever before! Space is limited so don’t hesitate!

Directions: Click, Sign up here, at the top of the page.  Scroll down and select the MBS Paleo Performance Challenge.  Add item to your cart and check out with paypal.  You do not need an account with paypal to continue.  You can choose to use your credit or debit card.

Sugar Detox Challenge- Details

Duration: 25 Days
Nov. 1st-25th

Costs: $25

Mission: We have created the sugar detox as a starting point to optimizing the nutrition and performance of our athletes, by removing toxins from the body.

How it works: First you sign up.Click Here Once signed up you will receive an email with details on what will be excluded from your diet with purging instructions. Sugar comes in many forms from actual refined sugar to alcohol and condiments. We will be excluding these items to give the body an opportunity to reset and stop sugar cravings.

Through out the challenge you will be asked to report daily on your progress. We will use a point system, which will include extra credit using good lifestyle habits, which may not directly correspond to detoxing the body of sugar. Examples would be a daily workout, meditation, etc.

Is there a winner? We have designed the challenge to be a supportive community of like-minded individuals wanting to make a real change in their lives and the lives of their loved ones. We believe all Detoxers should be supporting the actions of the others. To help cultivate this community we have decided to give the whole group a “prize” should they meet established goals collectively. We are all in this one together.

Well then, where does our money go? Your dollar a day goes towards paying staff, administration fees, as well as the collective group’s prize.

Do I need to be present? Quick answer is no. While being in the gym and sharing your experiences is valued, the use of social media is also effective. This means that if you are planning a trip in the near future you will have the ability to continue the detox remotely.

What will I receive? You will receive direction to eliminate sugar from your life, recipes to use during the challenge, community based support, a system to keep you on track, as well as more quality sleep, a better functioning brain and body, and a stronger immune system.

What will I have to give up? Ok, this is the real question everyone seems to be worried about. I just want to remind everyone that it is only 25 days, which could alter your health. We will always have excuses, don’t let them stop you. Your health is too important.

Refined Carbohydrates: Bagels, Bread, Cookies, Chips, Cupcakes, Oats, Pasta, Pizza, Popcorn, Tortillas, etc.
Vegetables & Starches: Corn, Plantains, Soybeans, Sweet Potatoes, Tapioca, etc.
Fruits: Fruits will be limited. I will give you good food and limited food lists.
Grains/Legumes: Wheat, Flours made from grains or beans, Soybeans, Rye, Barley, etc.
Nuts/Nut Butters: Cashew, Peanut
No Sweeteners!
Anything “Diet”, Sugar Free, or Artificially Sweetened: This includes chewing gum.
Supplements: Anything that includes sugar, sweeteners, or sugar alcohols as well as soy, corn, or wheat.
Beverages: All Alcohol, Coffee “drinks” (pre-sweetened), low fat milk, soy/rice/oat milk, Soda, etc.
Condiments containing sugar or sweeteners

You will receive a full list of good foods, foods we want to limit, and foods that are off limits once you have signed up.

*Some of you may be training for an event and will need the additional carbohydrates, which can be obtained by eating rice after your workouts. Rice is on the limit list.

I hope I have given you the information you need to take the first step in resetting your health and nutrition. Please post additional questions in the MBS Crossfit Nutrition Page. I will post a Q&A if necessary.

Right now you may be giving yourself excuses why you shouldn’t do this challenge with me. Stop and ask yourself what you truly want. Give me 25 days. I promise you will feel better, sleep better and perform better.

Coach Jeremy
[email protected]


Who is ready to lose weight and body fat, increase muscle mass and performance, sleep better with less fatigue and mood swings, and avoid the cold or flu this season?

Our upcoming Sugar Detox Challenge starting November 1st. Click here to sign upThe detox will last 25 days, ending the day before Thanksgiving. The challenge will be available to everyone, including family members and friends who are not currently members at MBS. During the detox will receive instruction on detoxing the body of sugar and its sneaking little friends, recipes to use while on the detox, a guide to purging your pantry, along with approved shopping list at your favorite grocery stores. You will also be a member of a community-based support system where you will receive and share information, tips, and support through the most difficult detox periods. All for just a dollar a day.

If you had attended the recent nutrition lecture you already know Sugar was our #1 offender when trying to achieve optimum health, wellness and performance. This is why it is the first item that must be removed from our diets when working towards overall health. Of course we all want to look good naked, but there are many other benefits to eliminating sugar from our lives. Lets take a look at some of the short and long-term impacts of a diet consisting of sugar.

Short Term Impacts:
Mood Swings
Acne and other skin related issues
Un-restful Sleep
Muscle Fatigue
Low Immune Function
Food Addictions

Long Term Impacts:
Depression, Anxiety, Eczema, Psoriasis
Adrenal Fatigue or Dysfunction
Insulin resistance
Type 2 Diabetes
Substance abuse

Not only does it have a hand in everything listed above, but it also depletes micronutrients which are vital to a properly functioning system. These micronutrient deficiencies are linked to many, many other dis-eases including osteoporosis, rickets, many cancers, cardiovascular disease and conditions such as obesity, high cholesterol, baldness, impaired respiratory function, seizures, heart spasms, hypertension, asthma, constipation, and the list goes on.

I want to remind everyone, these are just some of the known linked issues, with more being discovered every day. Micronutrient deficiency is the most widespread and dangerous health condition of the 21st century. This isn’t theory, as you will learn during the detox challenge.

The good news is we have the power to change our health and the health of our loved ones through education. This is the goal of our Sugar Detox challenge. To inform you while giving you guidance to make the changes needed to beat the sugar beast.

How do you know if the sugar detox is for you?

Do you crave sugar multiple times a day or even a week? (candy, chocolate, sweets or a lot of fruit)

Do you crave carbohydrates such as bread, pasta, rice, pastries, cereal, oatmeal, bars, etc?

Do you need to include something sweet with every meal to feel satisfied?

Do you experience energy spikes and dips throughout the day?

Is waking up in the mornings a difficult process?

Do you drink alcoholic beverages multiple times a week?

Are you trying to burn body fat (look good naked)?

Are you experiencing any of the diseases, illnesses, or conditions listed above?

If you answered yes to one or more of these questions then the detox is right for you!

Are you ready to get started on your journey to a healthier, happier lifestyle? If so, Click here to sign up

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Light Summertime Taco Recipe

With the temperature climbing, this recipe is perfectly light, refreshing and is best cooked on the grill.  Recipe courtesy of Food Network.
*This recipe isn’t entirely Paleo, but it’s close. 














1 orange, unpeeled and thinly sliced, divided
1/2 onion, peeled and thinly sliced, divided
4 cloves garlic, halved and smashed, divided
2 1/4 pound flank steak
Salt and freshly ground black pepper
1 cup light-colored beer, preferably lager

1/3 cup low-sodium soy sauce
1 large lime, juiced
1/2 serrano chile, seeded and minced
1 green onion, thinly sliced
2 teaspoons chopped fresh cilantro
1 head butter lettuce, leaves separated
1 avocado, peeled, pitted, and thinly sliced


For the steak: Scatter half the orange slices, half the onion slices, and half the garlic pieces on the bottom of a glass dish large enough to hold the flank steak. Sprinkle the flank steak all over with salt and pepper and place in the prepared baking dish. Scatter the remaining oranges, onions, and garlic over the flank steak and pour the beer over. Cover with plastic wrap and let stand for 1 hour at room temperature or overnight in the fridge.

Place a grill pan over medium-high heat or preheat a gas or charcoal grill.

Remove the meat from the marinade. Discard the marinade. Grill the steak to desired doneness, about 4 minutes per side for medium-rare. Let the steak rest for 10 minutes. Transfer the grilled flank steak to a cutting board and cut crosswise into strips.

For the salsa: In a small bowl mix together the salsa ingredients.

To assemble: Using the butter lettuce leaves, make tacos using slices of flank steak and avocados. Drizzle with the salsa.




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Summer Grilling & BBQing

BBQ (1)

Our very own Jason G. AKA “BBQ” shares some tips on getting the most out of your summer grilling.


Barbecuing and grilling are two different techniques. Barbecued meats require a low-and-slow approach over indirect heat. Grilling is much faster, with the meats flash-cooked over direct heat. Here are some tips that will stand you in good stead.


Time is of the essence. The longer the meat stays on the grill, the better it will be, provided you keep it moist.
“Low and slow is the way to go,” says William “Onpurpose” Parson, who runs My GOD That’s Good BBQ, a catering business in his North Park Hill neighborhood. “My meats spend hours on the grill. This is a process.”

Parson keeps his temperature gauge at 235-250 degrees.  While some people use gas grills, the pros swear that the best results come from live fire on a charcoal grill. Nothing fancy is needed. A basic Weber grill, the kind found on millions of home patios, turns out superior fare, used correctly (hardwood charcoal, with no chemical starters).
Parson uses a drum-style grill, which is basically a barrel turned on its side. A separate firebox holds the wood; the fire’s heat and smoke heat is drawn into the barrel chamber that houses the grate. For a standard Weber grill, light the briquets, let them burn until they have a coating of white ash, then use a garden hoe to shove them to one side of the grill. “I like a mix of oak and hickory,” he says. “They burn out and the coals last a long time. For flavoring I like fruitwoods. Apple is great with pork. Cherry is fun. I don’t use mesquite. It overpowers the meat.  • Avoid opening and closing the grill lid. This lets heat escape and creates uneven cooking conditions. “You really just want to close the lid and let it do its thing,” Parson says. Placing a heavy-duty foil tray filled with water, apple juice or a mix of the two inside the grill will create steam that will keep meat moist.

Invest in a meat thermometer and follow the temperature instructions on the package. Insert the thermometer into the heaviest section of the cut, avoiding bone. (You won’t need this for ribs or brats, but it’s key for brisket and birds.)



“I think a lot of people get too caught up in flavors and sauces,” says Jason Ganahl of Superior, whose GQue team has qualified to compete this autumn in the national barbecue championship in Bentonville, Ark. (GQue was named the 2014 Team of the Year by the Rocky Mountain BBQ Association.) “The important thing is to learn how to cook meat. Oversaucing is a mistake. Meat should have some chew to it.”

When it comes to grilling, Ganahl offers these tips.
– Always keep your grill grates clean. Work them over with a firm wire brush and then rub some canola oil on them between uses. Every 10 uses or so, hose them down at a car wash. Dirty grates impart bad flavors to meat.

– Use an instant-read thermometer to ensure precision cooking. Ganahl favors the Thermapen by Thermoworks.

– To make sure your burgers don’t plump, press your thumb in the middle of the patty to indent it. Ganahl also bastes his burgers with beer as they cook.

– Dry-brine steaks by sprinkling them with kosher salt about 90 minutes before cooking. This will start denaturing the proteins and gives the meat a nice natural flavor.

– Ganahl uses a “reverse sear” on his steak. He cooks it at 250 degrees until the steak is 15 degrees away from desired doneness, then cranks the heat to maximum to sear the outside. This will give you a “bumper-to-bumper” degree of doneness and a flavorful crust.

– For brats, cook directly on the grill for good color and char, then place in a foil pan with beer and onions. Cover with foil and steam on the grill 30 minutes. Other general advice: •

– Preparation is key. Have all your ingredients and tools within easy reach. • Use quality meats. Whether cooking beef, pork or poultry, invest in the good stuff.

– Don’t use too much sauce or salt. Let the meat speak for itself.

– Use a good lump hardwood charcoal. Don’t use instant-lighting brands.

– Do not use lighter fluid, which will take 45 minutes for the chemicals to burn off. Use a blowtorch or grill chimney to get the coals started.

– Keep a spray bottle filled with water handy to knock down flare-ups.



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CrossFit in the News

60 minutes recently published a piece on CrossFit and founder Greg Gassman.  See the whole interview here.


Paleo Chicken Nuggets



1.5 chicken breasts, cut into bite sized pieces
1 free range egg
1/2 cup almond meal/flour (Almond meal from TJ’s). Or, use coconut flour if allergies
1/4 cup shreadded coconut (from Whole Foods. Not the light.)
1 tsp garlic powder
1 tsp onion dried
1 tsp salt and a dash of pepper
4 tbsp coconut oil


1. Wash and cut chicken into bite-sized pieces and set aside.

2. Mix in a large bag all of the ingredients except for the chicken and egg and set aside.

3. Now beat the egg and mix it with the chicken.

4. Add the chicken (and egg) to the plastic bag and shake until the chicken is completely covered. Make sure to hold on to the top so it doesn’t open up.

5. In a large sauce pan, heat on medium high heat. Add 2 tbsp coconut oil and add chicken in.

6. Continuously stir until the chicken starts to brown. As it cooks, the coconut oil will be soaked up by the chicken so add another 2 tbsp when the pan starts to get dry. Add more if needed, but the tricky part here is you don’t want so much oil the nuggets get soggy, and not too little where they can’t fry up nicely so just keep an eye on it.

7. Allow to cool, serve, and enjoy while watching the 60 minutes CrossFit video!

Recipe from Stir It Up

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Sweet Potato & Buffalo Chicken Casserole

From Shirley

sweet potato

Recipe time again! Abe N. recently posted this recipe on the MBS Nutrition Facebook page.  I didn’t give it much thought because, most of the time,  I’m much too much of a fat kid to be really interested in Paleo recipes. Then Erika W. mentioned how awesome it was and I thought perhaps I should investigate further.  Oh…My…GAWD!  This is the most satisfying paleo recipe that has ever passed my lips.  Several people have reposted it and tried it since and everyone is in agreement.

A couple of tips:
Erika W. suggests using a little extra grass fed butter.
Shirley M. suggests broiling the bacon in the casserole dish you’re planning on baking it in. Place a cookie rack in the baking dish and the bacon on top of the cookie rack.  This will allow all the fat to drain into the baking dish.  When the bacon is done, pour all of the grease out, save a light coating on the baking dish.  Then transfer the potato and chicken mixture into the dish. Also, use smoked paprika for a little extra oomph.

Make this tonight for dinner.

From Paleo Leap.
2 lb. boneless skinless chicken breasts, cut into cubes;
5 sweet potatoes, cut into 1/2-inch cubes;
1 tbsp. paprika;
2 tbsp. garlic powder;
6 tbsp. hot sauce;
½ cup olive oil or melted ghee;
1 cup bacon, cooked and cut into pieces;
1 cup green onions, sliced;
Sea salt and freshly ground black pepper to taste.

Preheat your oven to 400 F.
In a large bowl, combine together the olive oil, paprika, garlic powder, hot sauce, and season with salt and pepper to taste.
Add the sweet potatoes and chicken, and stir to coat.
Empty the bowl into a casserole dish.
Bake in the pre-heated oven for 40 to 45 minutes, stirring every 10-15 minutes.
Add the green onions and bacon to the dish and place back in the oven for another 5 minutes to let all the flavors combine.

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