Workout of the Day

02/21/18

Congrats Debbie! “Having a genetic-predisposition to heart disease, I recently had my best blood lipid results ever – including my first results in my thirties as a runner.”- Debbie Swanson #mbscrossfitlove

Video: F-18’s Taking off at MBS CrossFit

Here is our FNL Sign Up Sheet for Friday Night Lights this week. Please sign up for a spot ahead of time!

Workout of the Day
1. WOD, part 1 (27:00-42:00)
Every 3 minutes for 5 sets:
3 Front Squats

2. WOD, part 2 (49:00-54:00)
EMOM 5 minutes:
10 Heavy Russian KB swings
5 Box Jump Over (24″/20″)

3. Cool Down (54:00-60:00)
1) 3 minutes of rowing, biking, or easy running.
2) Spiderman Stretch, 60 seconds/side

COACH AND ATHLETE NOTES:
Some good front squats making sure we are keeping our feet flat on the ground and balance over the middle of the foot. Then, a quick and intense OTM couplet…Make sure you challenge yourself enough with a heavy KB!

Post your scores to the Whiteboard.

02/20/18

It really is an adult playground. Looks how much fun the lunch time bootcamp crew is having.

Article: Off the Carbs, Off the Couch

Here is our FNL Sign Up Sheet for Friday Night Lights this week. Please sign up for a spot ahead of time!

Workout of the Day
1. WOD (33:00-43:00)
On the 2:30 for 5 sets:
7 OHS, moderate weight w/good form
10 Bar-facing burpees

2. Gymnastics Accessory (48:00-60:00)
3 rounds, for quality:
5 Wall Walks
10 seconds Abmat Handstand Drill
15 L-Hang Flutter Kicks

COACH AND ATHLETE NOTES:
We are taking our time on the overhead squat today to focus on good technique, but still keeping some stimulus of fatigue by doing BFB after each set.  Core cashout!

Post your scores to the Whiteboard.

02/19/28

Ramsey and Suzanne rock out the OH walking lunges while their partners wait for their turn.  Will we see OH walking lunges in the 2018 CrossFit Open?

Article: Intense Exercise is the Best Medicine for Aging Muscles

You have until next Monday (2/26) before Open workout #1 closes to register for the CF Open. We will be doing the workouts as the Workout of the Day every Friday at both gyms in addition to Friday Night Lights. Please sign up for a heat time at Friday Night Lights HERE. You can also come in during Open Gym on Sunday to do the workout. Register here.

Workout of the Day
1. Strength (26:00-40:00)
Every 2 minutes for 7 sets:
2 Power Cleans

2. WOD, part 2 (48:00-55:00)
AMRAP 7 minutes
15 Dumbbell Snatch
30 Double Unders

L3 – (50/35) DUs
L2 – (35/25) Speed Steps
L1 – (25/15) Singles

3. Cool Down (55:00-60:00)
25 Banded Good Mornings
60 second Upper Back Roll

COACH AND ATHLETE NOTES:
A little pairing of getting heavy and then getting fast. Proper form is the goal on the Power Cleans, so lets not sumo-clean today and let’s target no failed reps! The goal is staying fast, with no less than 4 rounds, so scale for speed!

Post your scores to the Whiteboard.

2/17/18

Jordan front squatting.

Workout of the Day
1. Workout
For time:
40-30-20-10 reps of:
Kettlebell swing to goblet squat
Pushups on KB, alternating sides each rep

Start each round with a 400 meter run with your KB

L3 – 53/35 lb.
L2 – 44/26 lb.
L1 – 35/16 lb.

Post your scores to the Whiteboard.

02/16/18

The Open starts in less than a week.  Don’t miss out on the fun and get registered today.

Upcoming Events:
Feb 23-Mar 23: MBS Friday Night Lights.

Have you signed up for the CrossFit Open yet?!!! Register on MBS Broomfield or MBS Arvada now.

Workout of the Day
1. Workout (36:00-45:00)
Complete as many rounds as possible in 7 minutes:
6 Handstand Push-up
25ft Dumbbell Front Rack Walking Lunge
9 Handstand Push-ups
25ft Dumbbell Front Rack Walking Lunge
12 Handstand Push-ups
25ft Dumbbell Front Rack Walking Lunge
….continue in this fashion until time expires

*Score is the total number of Handstand Push-ups

L3 – (50lbs/35lbs) HandStand Push-Ups
L2 – (35lbs/25lbs) Hand Release Push-Ups
L1 – (25lbs/15lbs) Push-Ups

2. Gymnastics Accessory Work (45:00-60:00)
Not For Time:
5-4-3-2-1
Low Plank Transitions
Push-ups

COACH AND ATHLETE NOTES:
Today’s WOD is designed to be very fast, so choose a push-up skill that is challenging, but you can move quickly through. If your first set of HSPUs become singles… that’s not the intended speed. Its two dumbbells in the front rack, and you can use a bar at 115/75, but be cautious of space. Limit rest and move quickly – it will all be over in 7 minutes!

Post your scores to the Whiteboard.

02/15/18

Juli and Shelley rockin’ the SDHP!!! Way to go ladies!

Article: Top 3 things to do to get your first pull up

Upcoming Events:
Feb 23-Mar 23: MBS Friday Night Lights.

Have you signed up for the CrossFit Open yet?!!! Register on MBS Broomfield or MBS Arvada now.

Workout of the Day
1. WOD (27:00-54:00)
5 Rounds for time of:
20 Sandball over shoulder
100 yard sled drag (Facing forward)
400 Meter Run
27-min cap
*For the sled drag use a load that allows for at least 1 minute of consistent movement.

L3 – 5 rounds
L2 – 4 rounds
L1 – 3 rounds

2. Cool Down (57:00-60:00)
Easy 200 meter walk to cool down.

COACH AND ATHLETE NOTES:
We haven’t played with the stones or sleds in a while, so get creative. Give the size of classes we may have to share equipment. Scale the number of rounds, not the stimulus

Post your scores to the Whiteboard.

02/14/18

The MBS CrossFit Team LOVES YOU!!! Happy Valentines Day.

Workout of the Day
1. WOD (40:00-55:00)
14 Min AMRAP:
14 Burpees Over Your Partner – one will jump over partner holding a plank (switch as needed)
14 Partner Wallballs (20/14) (rainbow style)
14 Partner Abmat situps w/ WB (link feet and toss WB back and forth)

COACH AND ATHLETE NOTES:
Bring your Favorite Valentine, or meet your “Swole-Mate” at the gym for this special V-Day partner WOD! No one needs to PR today, but everyone needs to have fun!

Post your scores to the Whiteboard.

02/13/18

Our chili cook off was HOT!!!! Thanks to all that participated. There were some amazing chilies.

3rd Place, Laura Carpenter, 2nd Place, And 1st place chili recipe goes to Tom Van Alsburg (wife Val accepted the trophy on his behalf.

Video: PB and Friends hit Fran

Upcoming Events:
Feb 23-Mar 23: MBS Friday Night Lights.

Have you signed up for the CrossFit Open yet?!!! Register on MBS Broomfield or MBS Arvada now.

Workout of the Day
1. WOD (32:00-47:00)
“Fran”
21-15-9
Thruster (95/65)
Pull-up

L3 – (95/65)
L2 – (75/45) Jumping Pull-ups
L1 – (45/25) Ring Rows

2. Cool Down & Accessory Work (47:00-60:00)
1) 3-5 minutes: Row, bike, or jog easy

2) 3 Point Dumbbell Row, 2-3 sets of 10-12 reps each arm

3) Couch stretch, 60 seconds per leg
Lat Stretch, 60 seconds per arm

COACH AND ATHLETE NOTES:
Its Fran! Light load and fast pace are always the goals. Everyone should target sub-10 today, and scale as needed to meet that time limit. Faster athletes should target sub-5. DONT SKIP TODAY! Doing Fran is a right-of-passage for all CrossFitters!

Post your scores to the Whiteboard.

02/12/18

Thanks to everyone that braved the snow and came out to our 10 Year Anniversary party!!! Here’s to another 10 years of being strong.

Video: Dave Castro announcing 18.zero

Upcoming Events:
Feb 23-Mar 23: MBS Friday Night Lights.

Have you signed up for the CrossFit Open yet?!!! Register on MBS Broomfield or MBS Arvada now.

Workout of the Day
1. WOD, pt. 1 (35:00-47:00)
“18.Zero”
21-15-9 reps for time of:
Dumbbell Snatch (50lbs/35lbs)
Burpees, jumping over the dumbbell

L3 – (50lbs/35lbs)
L2 – (35lbs/25lbs)
L1 – (25lbs/15lbs) Plate-to-overhead

Keep the clock running from part 1, when the clock hits 12 minutes do:

2. Workout, part 2 (47:00-55:00)
3 Rounds for time:
10 Deadlift
10 Burpee Box Jump

L3 – (315lbs/205lbs) (24/20″)
L2 – (255lbs/175lbs) (20/16″)
L1 – (185lbs/135lbs) Plates

*7 minute cap on both workouts.

3. Cool Down (55:00-60:00)
Banded hamstring stretch, 60 seconds/side

COACH AND ATHLETE NOTES:
We’ve got a double-WOD today! Scaling on 18.zero should happen on the dumbbell weight. Try to keep the burpees and numbers normal. Pay attention to that new standard! The Deadlifts on part 2 are supposed to be heavy. If you are able to complete round 2 and 3 unbroken, you likely went too light. The DL/BJ combination can sneak up on you, so make sure you pay attention to good form on the lifts and jumps.

Post your scores to the Whiteboard.