Workout of the Day
1. Warm up & activation (Min 5-15)
2. WOD (Min 25-50)
Box Jump: 15 (24”/20”)
5 Rounds for time
Rx – 95/65
Rx+ – 115/75 lb.
Post your scores to.
I joined MBS Crossfit for my kids. I have a fireball of a 10 year old with lots of energy and ability. She keeps me on my toes being a very busy and active child. I also have a 6 year old who was born with a disorder of the CDKL5 gene (www.cdkl5.com). She cannot walk or talk, or feed herself and is dependent on me for everything. Her care is rather extensive with feedings, changings and a full schedule of therapy or school each day. Despite the struggles, she is a sweetheart who captures the heart of all who meet her. She loves to be out and be a part of what is going on around her. She is gaining strength in standing and walking with assistance, but still requires someone to carry her up and down stairs, get her in her wheelchair or stroller and get her in the car. Over the past few years I have felt the wear and tear of balancing family life, personal life and her care. The stress of it all took its toll on me mentally and physically and left my body just feeling weak overall. Along with all the stress are the constant reminders that my kids will need me for a long time. I have had enough of being drained of strength and energy. It was time to make a change. A new, different and exciting change to get myself moving, my mind energized and my body strong again. I decided to try Crossfit and I am so glad I did. The community at MBS has been so friendly, encouraging and welcoming to my kids and me. The coaching is amazing, encouraging and helpful. In 6 months with MBS, I have made incredible gains in strength and love the brief time away from the stress to do something I love to do. Coming from a background of various sports and fitness activities, I am already stronger than ever before and have confidence I can go further. My kids need me to be strong for them. I need to be strong for them as well as for myself. So here I am at MBS and loving every minute of it!
Let me begin by saying that I’ve never considered myself much of an athlete. Sure, in my younger years, I finished six marathons, 20 triathlons, ran up Pike’s Peak (twice), raced up Mt. Evans and was a pacer for three Leadville 100s. But even as I completed these events to challenge myself and to try to stay in shape, I never truly felt like an athlete. These events kept me busy and in relatively good shape until a string of knee injuries caused me to have three knee surgeries by the time I was 50 years old. As I became older, I could no longer participate in distance running events due to my knee. I wanted to stay in shape, so I did my best to swim and “eat well” (at the time, I was an Optometrist working at a hospital; I ate Subway every day because I thought that was healthy). By the time I was 65, my body weight had grown to 215 pounds, and I had a 42” waist.
In 2012, my son Clark had recently graduated from graduate school at DU. He was 26, and told me that instead of getting a “desk job,” he wanted to open a CrossFit gym. I was surprised he wanted to spend his time (and his Law/MBA degrees) teaching fitness classes, but Rosie and I were happy to see him focus his attention on something he was passionate about. In spring of 2012, Clark opened a CrossFit gym and insisted that his mother Rosie and I come try it. To support Clark’s new business endeavor, Rosie and I reluctantly started attending CrossFit classes. Learning to Olympic Weightlift at age 65 was quite an undertaking, especially for an overweight and un-coordinated former endurance athlete.
Within a few weeks of our first class, my wife Rosie and I had completely fallen in love with the challenge of CrossFit. We had to scale a ton in the beginning (and we still do!), but since 2012, we have been coming to CrossFit classes at least 4 days per week. After Rosie and I were hooked on CrossFit and attending classes regularly, Clark encouraged us to learn about the Paleo Diet, and after Rosie and I attended a nutrition seminar, we have been living a (mostly) Paleo lifestyle (sorry; I just can’t give up red wine). Since starting CrossFit, my pant size has dropped from 42” to 32”, and my body weight has dropped to 160 pounds. I actually now weigh less at age 69 than I did when I participated in endurance events in my 30’s and 40’s.
A few years ago, Clark sold his gym and went on to pursue his other passion (real estate brokerage). When Clark left his gym, he encouraged us to join a CrossFit community closer to our home in Arvada. He said he’d only ever heard positive things about the community and coaching at MBS CrossFit, and that we should join the MBS community. Ever since our first class at MBS, we have loved attending classes at both MBS locations. I turn 70 in February, and I now feel like more of an athlete than I ever have before. I plan to continue to do CrossFit for as long as I possibly can.
Rosie and I both want to thank the great coaches and community at MBS CrossFit for welcoming us with open arms into their community. CrossFit has been life changing for us in the most positive way possible. It is never too late to start CrossFit!
See ya soon at “The Hangar” or “The Deuce”!
– Steve (& Rosie!)
Barry Stamp and his wife took on Ride the Rockies – a 400 mile, 6-day cycling event from Carbondale to Ft. Collins, including 30,000 feet of climbing. They rode to benefit the Davis Phinney Foundation for Parkinson’s disease.
Here’s what Barry had to say about how CrossFit helped with the ride.
“With a multi-day ride like this, the benefits of CF are really being felt! I am using the bigger muscles in my legs and glutes, and my core does not become as fatigued after a 70-80 mile day in the saddle – It helps me maintain a decent posture on the bike after several hours, and my overall recovery is better than I thought it would be from day to day.”
Way to go guys! We love when people are able to experience what CrossFit does outside of the box
Congratulations! We are super proud of you!
I grew up in Kingston, Jamaica and attended high school there. I am definitely not an athlete. In fact I was always one of the last people chosen for teams during high school gym class. After high school I moved to Florida to attend the University of Florida and gained the infamous freshman pounds. I took up running as a way to manage my weight and stress. I met my husband in Optometry school and we moved to Colorado in 2000. Here I added hiking to my exercise routine of cardio at the gym and running.
My husband and I got divorced after 13 years of marriage and so I set out on a journey of self discovery. I decided that in order to grow as an individual I had to step outside of my comfort zone and with that came the decision to see what crossfit was all about. I attended an intro class at MBS in Arvada where I met Pat. His enthusiasm was contagious and he said one thing that resonated with me – crossfit was about function and exercise. Living alone brought with it some difficulties like having to lift and move heavy things with no help. When Pat emphasized that crossfit translated into everyday life, to help with things like lifting heavy objects efficiently without hurting yourself, I was hooked.
That was one year ago and I have LOVED it! I knew I would get great workouts but what I didn’t expect was the amazing community. I have made friends for life and observed people whose grit and determination inspire me everyday. I always read the WOD the night before and I am always apprehensive about doing it. To quote Coach Meriah “consistency is the most important thing.” I show up and every single time I leave feeling accomplished. Facing that uncertainty every time and leaving more confident has allowed me to become the most physically fit I have ever been. My experience with crossfit has translated into other areas of my life. I have raced in a mud run, tried indoor rock climbing, joined hiking meet up groups – I could go on and on…
Words cannot express how grateful I am that I joined MBS. Thank you Pat and Janelle, the coaches, the people I see at the WODs who always encourage me and every single person at MBS for the inspiration!
I joined MBS in September 2015, along with my husband, Jeremy, and our two boys—Jackson and Jonah. The boys and I had previously been at a different box, while MBS was Jeremy’s first introduction to CrossFit.
I originally began CrossFit because I had a long-time love of lifting weights, beginning with my early days on the Adams City High School Iron Maidens powerlifting team. I fell off the lifting wagon for a while as I pursued college, law school, marriage, home ownership, motherhood and a partnership track legal career. Unexpectedly, both of my boys had very serious heart conditions. Jackson’s required open heart surgery, and Jonah’s very nearly landed him on a heart transplant list. I share this because these challenges reinforced for me the importance of taking care of your health, and forced me to take a long hard look at my priorities.
At MBS I am able to care for my health AND spend time with my family. As soon as our warm up begins all thoughts, whether it be about the big transaction at work, or chores at home, immediately evaporate–I’m in the moment and have lost all self-consciousness. As a mother, I can’t describe for you how awesome it is to be in the middle of a heavy lift and look over and see my boys doing the same! In the 8 months since joining MBS, I have participated in my first Open, strung together 20ish doubleunders, completed my first kipping pull up, finished a Spartan Race (yeah!), completed a Sugar Detox and Paleo Challenge, and countless other accomplishments. I have done these things while being cheered on by my MBS community (special shout out to the 6:30 pm Hangar class). Today I can say that MBS is more than a box to us—it’s a family. It’s a community that cares about us, encourages us, challenges us, and hopefully helps see Jonah to his first Games (Jonah’s ultimate dream). As for me, I’ll settle on matching my PRs from my Iron Maiden days and completing the 2017 CrossFit Open—RX!
I read and hear so many interesting stories about our MBS athletes and find my story to be a bit uninspiring.This is how I got to be a part of MBS where I just love the coaches, athletes and all of the camaraderie. We all have a story to share about our lives that make us unique so Val asked me to share mine. I have been a tom boy and athlete my entire life. I played pretty much all of the sports offered until I got to high school. I then went with running track once I got to the high school level. I qualified for state 3 years in row in the 100m hurdles, long jump and 4 X 100m relay. I then joined the Army and served active duty for 3 years. I was stationed at Redstone Arsenal and also deployed to Saudi Arabia for the Desert Storm campaign. I did 5 years in the Army Reserves here in Colorado while going to night school and working full time to get my BSBA. I met Eric the man of my dreams while still in the Army Reserves and we will be celebrating 20 years of marriage this June. He and I love our dog children and have two huskies that most of you have met. They are our second generation of dog children. Eric and I never had human children not because we didn’t want them but because it just didn’t work out for us. As an adult I have participated in many different sports leagues such as softball, soccer, roller hockey, and volleyball. I also tried out for the Colorado Valkyries WPFL when I was 29 years old and competed against 2 girls right off the Collegiate level soccer field for the tight end position. Although, I didn’t actually get to play in a game as I only made the practice squad, I had a blast learning how to play and be a part of the WPFL. I also golf a bit, bowl and do yoga but my true love is running. I have completed 3 full marathons, 12 half marathons and too many 5k and 10k’s to count. Unfortunately, due to injuries my body does not love running like it used to so I dabble here and there and do what I can which isn’t much these days. The thing I seem to love now, at the ripe old age of 45 is Crossfit. I started Crossfit at another local box in December of 2014 and didn’t find what I was looking for. I realized that Crossfit could and should be more then what I was getting while I was dropping in to other Crossfit boxes while traveling for work. Speaking of work, I work for the Department Of Interior a major career change just about 8 months ago for me. Then MBS opened and here we are. I love the people at MBS and also what Crossfit has done for my Mind Body and Soul!!! I hope to spend many many more years Crossfitting and making new stories with new friends. Competing and RXing all 5 Open Workouts this year just confirmed what I love about Crossfit. The people and the support! Thanks for reading and see you at the Deuce (MBS CROSSFIT II-Arvada).
We love hearing hearing from you. Please e-mail your success stories (big or small) to firstname.lastname@example.org so that we can recognize you and share your story with the rest of the MBS Community.
Meet Shari, she’s a regular in the later ams classes. She’s only been a member for about a year (+/- a few months) and is consistent at coming to the gym no matter what. She has made a TON of progress since her start and the more practice she gets the faster she picks up cues. Check out this workout from earlier this month. In the first clean she’s pulling early at the knees (& with her arms), and she doesn’t pull her knees under the bar. When she’s at full extension her chest and shoulders are forward and her hips never fully open as shown in the picture. Thus never making contact at the hip/thighs and she leaves the bar out front. I’m also going to bet this lift “felt” pretty heavy to her. After showing her the video, and giving her the cue to pull her knees under as she sweeps the bar into the hip, she hits the lift again. At 0:27 you’ll see her execute the cue, resulting in contact at the hip, more vertical extension, and a much cleaner lift! Even though it was the same weight, she was more efficient, and to me that lift looked much easier! I see big weights in Shari’s future!
Want more weightlifting? Be sure to join me, Coach Meriah, at our Broomfield location this Saturday at 9am for weightlifting practice! Also make sure to join our MBS Strength Group on Facebook for the latest in class times, competitions, articles, videos, and more!
Last summer I felt like I was hitting a plateau and was having a hard time getting stronger. Eating primarily Paleo and low-carb, I stumbled upon some articles about Flexible Dieting and calculating macros and decided to give it a try. I increased my carb intake by 2-3x and noticed a huge difference in strength, energy, and was actually able to gain some weight and muscle. This change made a really big difference for me in workouts and in strength. The carbs I added were basically rice, oatmeal, and potatoes.
I was diligent about tracking my food for several months, which was helpful to gain knowledge about the composition of what I was eating and how much of what I needed to be eating. I pre-prepare all of our breakfasts, lunches, and dinners for the week because I don’t have time to cook in the evenings. It takes a little bit of time and effort on the front end, but it’s really convenient during the week and keeps us from eating out too much. Different nutritional strategies work for different people, and I don’t think there is any ONE correct way to do it, people just need to find what works best for them individually to meet their needs and wants.
I rest on Thursdays and Sundays, but listen to how I am feeling. If I feel really beat up, or if something is really sore, I will take it easy. If I feel great and have a lot of energy, I’ll come in and workout on Sunday. Stretching and mobility always makes me feel better, but I need to work on being more consistent with it.
This is really important, because a lot of the time it is overwhelming to try and tackle a big goal. If you show up and do work, you will see results. On a day to day basis, I don’t always feel “great” or “strong” or hit new PR’s…but I enjoy working out and trust the process in the sense that if I am consistently working hard I will see results in the end.
When I decided that I wanted to be a Police Officer in 2009, part of the testing process was doing 20 push-ups in one minute (touching your chest to a fist, not even to the ground). I decided to test it out ahead of time and literally could not do it, so I actually withdrew my first application. Around this time I also couldn’t run for more than 1/4 of a mile without stopping or do a single pull-up. This was a little bit of a wake up call that if this was the career path I wanted. I owed it to myself and my coworkers to get into good physical shape. Getting from that point to where I am now definitely did not happen overnight, it has been a long and steady process.
Fitness is an important aspect of my job, but I also enjoy hiking, running with my dogs, and playing volleyball. I am getting kayaks soon, so I am pretty pumped about that too.
When we first joined MBS, we would come early or stay late almost every day just to work on skills. Double unders, butterfly pull-ups, and OHS are some movements I specifically remember having to work really hard at to learn. With so many different movements in CrossFit and the variance of our WODs, sometimes it’s necessary to take it upon yourself to put in a little extra work in areas that you personally need to improve on. For me, that’s usually strength and I’ve found that squatting on a regular basis or doing a strength cycle really helps me.
Dan, my job, CrossFit, and spending time outside and with friends are all important to me. They overlap and compliment each other in many ways, but overall I think it is important to put time and effort into different facets of your life to maintain a healthy balance and not get burned out in one arena.
CrossFit is our crack. Our whole family is high on it. Unlike most addictions, our dependence wasn’t fast and furious. It took some serious and consistent peer pressure (thanks Heather Young!) until we finally got that blissful dose and BOOM! we’re hooked – all four of us. Game over.
A year ago, attending a CrossFit class had never, ever even crossed our minds. Brent just wasn’t a group exercise type of guy and I was afraid. Very afraid. I’d heard horror stories about coaches screaming at participants as they pulled cars while carrying friends on their backs, pausing only to barf and then get back at it. No thanks. So when Dawn and Eric B. asked us to join them at MBS for a Paleo/Fitness challenge in September of 2014, we were reluctant. I mean, did we really want to give up wine and all things fun and delicious for 60 days?? We really like Dawn and Eric so we said, “What the hell” and our journey began…
We dove head first into the nutrition challenge and it was a heck of a lot easier taking that plunge together rather than flying solo. We were diligent and religious. I had always eaten a relatively healthy diet and was nutritionally conscious – buying organic etc., but it was new territory for Brent. He never subscribed to the idea that food affects, well, basically everything – mind, body, behavior, mood, etc. We have an eleven year old son with high functioning autism, so I was well versed in the role of nutrition and knew that it was sooo important to cut gluten and dyes out of his diet, but Brent was never on board. So C’s diet and our grocery bill were always a point of contention. Thankfully, he quickly started to feel the difference in his own body, and now he’s not only on board, he’s steerfing the ship…full speed ahead. So benefit number one of our introduction to MBS and Crossfit was a dramatic shift in our overall diet and Brent’s mindset about nutrition.
At the beginning of the challenge, we went to the hangar with our team to complete a pre-challenge workout. (Wall balls (yuck!), box jumps, etc.) Our measurements were taken (yikes!) and we were on our way. We were required to work out for at least 30 minutes every day and we had to record our exercise and nutrition choices nightly. Being (ahem) the fiscally responsible person that he is, Brent decided we could do all of the workouts on our own at a local gym – Crossfit seemed a bit pricey for something we could clearly do elsewhere. He’d watch videos and then we’d attempt the movements…he was kinda successful… me? Not so much. As many of the coaches at MBS can attest, I am a very kinesthetic learner and “challenged” when it comes to reciprocating movements correctly without guidance – basically, I need a good coach. So after a month of trying to navigate through some very technical workouts, we screwed our heads on straight and officially joined MBS. The monthly payment is comparable to yoga and it’s worth. every. penny. All of our friends were like, “Say what?? You’re doing Crossfit?!?” and all of the jokes started—you know the ones, “An atheist, a vegan and a crossfitter were sitting at the bar…” and “Crossfit is the reverse fight club…” Blah, blah, blah. Our response? “Don’t yuck our yum.” And on we went.
Brent started losing weight and transforming his body in no time and by the end of the challenge had dropped at least 20 pounds. I wasn’t dropping any lbs, (which was kinda frustrating) but I was getting stronger and my clothes were starting to fit better. Plus, people were stopping me in the grocery store to ask what I was doing to lose weight. So I guess I was just re-proportioning the weight – -or maybe building more muscle? Regardless, we both had more energy and were feeling fab. Benefit number two of Crossfit: more energy and transforming our 40ish bodies.
2015 smacked us in the face with the loss of a dear friend, knee surgery, long hours at work and lots of yucky stress. Then summer came around and we cranked up the fun. We LOVE to see live music, so we played and played. (Don’t get me wrong, dancing is crazy good exercise, but when you add the beer consumption, it doesn’t exactly even out.) We placed CF on the back burner and lost our healthy balance. Fast forward a couple of months and we felt nasty. Time to head back to our box. We sort of unconsciously agreed to commit to fitness and worked with each others’ schedule to make sure we both could go at least 5 days a week. Suddenly we were feeling great again! Our dedication has been solid since September, missing only a couple of days because of vacation. We’re crushing PRs while spicing things up with a bit of healthy competition between us. We encourage, support, and celebrate each other’s successes, which is pretty cool. Benefit number three of CF: it’s healthy for our marriage.
Here’s where the rest of the fam comes in…our 8 year old daughter plays competitive soccer. During the season, she plays 4-5x per week and we needed to find an outlet for her energy in the off season. She’s tall, but still doesn’t have a grip on her size and doesn’t play “big”. We figured we’d put her in CF twice per week to build strength and endurance. The funny thing is, she’s got mad soccer skills for an 8 year old, but she’s inconsistent with her effort. One day she’s playing like Messi and the next she’s looking for rainbows and unicorns. So, we didn’t have super high expectations for kids’ CF. She surprised the heck out of us. She’s balls to the wall start to finish. It’s crazy. She pounds out burpees, wall balls…whatever! And she can tell you all about an AMRAP, EMOM, or Hero WOD. No doubt she will play big in the spring. Proud parents right here. Benefit number 4 of Crossfit: strength training for our super star ;).
Back to our eleven year old with High Functioning Autism…he is brilliant—smarter than many adults in America (no joke), but while he’s a beast when it comes to brain power, he struggles with physical strength. Like many kids on the spectrum, C has delayed fine and gross motor skills and suffers from a weaker core. Being intelligent and aware of the discrepancy between him and other kids his age, he’s never enjoyed anything physical. Nothing. Nada. He’s not even psyched to ride a bike. (He can destroy a geography competition, but plays hooky on field day.) So, when S started in kids’ Crossfit, we let C just observe the first class. I told him his CF class was starting in two days expecting all kinds of resistance. He just nodded and told his sister after her class that his cf class was in two days. Not the reaction I was expecting, but I certainly wasn’t going to get my hopes up. Thursday came around and he crushed the class – participated the whole time…and here’s the kicker…he LOVED it! On the way home from class, his endorphins were on fire and he was jabbering excitedly about how he was going to go to Crossfit with Brent and me someday. What the what!?! He has never – I mean NEVER enjoyed anything physical – let alone wanted to go again! (I may have secretly shed a few tears of joy.) He’s been to two additional classes and is looking forward to more. It may be a honeymoon period but we’ll take it. Benefit number five: the whole family can participate – including our son with “special needs”.
Honestly, I could go on and on about the benefits of Crossfit and especially MBS: health, wellness, community, lifestyle… but if you’re reading this, you’re on the same page, so I’ll stop. Oh yeah, and remember our comical friends who were spouting out silly Crossfit jokes? Yeah, not so much anymore – they’re asking questions and trying to find time to join us at MBS Crossfit. They’re jealous of our high. ☺
Why did she begin CrossFit at the age of 63?
Thanks to our son’s continuing encouragement and his belief that I would really enjoy CrossFit AND the fact MBS Broomfield opened a location in Arvada, a five minute drive from our house, I thought, “What the heck, why not give it a try?”
I have loved any kind of physical movement – skiing, racquetball, running, swimming. But as I approached the age of 30 a significant event occurred. My dad had a quintuple bypass, having battled diabetes and hyperlipidemia for 20+ years. After the surgery, as he lay in his hospital bed with tubes coming out of nearly every opening on his body, and a couple of additional openings the docs had made, he looked up at me with pleading eyes and said, “Don’t let this happen to you.”
Sooooo my husband and I made some changes. We took up running and swimming along with dietary revisions. Running remained my main physical focus until we moved to Colorado. I met a number of women who avidly played racquetball and I was invited to join. I loved it and stayed with that until most of my RB buddies moved away or moved on.
In 1999 I entered, what would turn out to be, a 10 year season of significant stress, overwork, loss, deaths, and grief. In 2009 soon after I graduated from seminary, I, as my grandmother would have said, “Commenced to have a nervous breakdown.” In today’s parlance, I was diagnosed with a major clinical depression. During those 10 years of intensity and having had little time or margin to deal with any of it, I was hit at all levels – emotionally, physically, and mentally. I was put on medications which had numerous side effects, one of them being, significant weight gain. In the end, took me three to four years to emerge from the darkness and away from the meds.
Fast forward to July of this year – another nudge toward CrossFit. I admit that I had some reservations: my age, how I would be received, my lack of fitness, doubts about being able to do the work, etc. But our son kept reminding me that the only person I would compete with was myself. Knowing that I’m not defined by what I accomplish but by who I am I entered a class at the Deuce. All the while I repeated to myself, “I don’t have to keep up with anyone but myself.”
IT WAS WONDERFUL! After my first class I would like to have died – but surprisingly, I didn’t. In fact, I was very much alive. It took some time to recover but I returned, again and again. Heather, Jeremy, and Rich have been my greatest encouragers in addition to the members of the morning MBS CrossFit Arvada classes. I feel stronger, better, and more fit – it feels good. I consider every movement a win – another deposit into my health and fitness account. I enjoy the classes, coaches, and members of our box.
So I say thank you to all of you – for your patient training with attention to form, the friendship, encouragement, and just plain fun – especially when we get to play “Pizza Delivery with the abmats” or do squats to Moby’s Green Sally Up. ☺
To whoever says, “Why did she begin CrossFit at the age of 63?” I soundly say, “Why the heck not?! What are you waiting for?”