Yo competing in the 2010 Colorado Open

Getting Ready for the 2011 CrossFit Open

The start of the 2011 CrossFit Games is just two weeks away! Our Games Athletes have been busy prepping themselves for this ultimate test of fitness. To help generate some excitement around the gym about the 2011 Season, we will be revisiting the events from last years 2010 CrossFit Games. The events from last years Games were creative and very challenging, so be prepared for some demanding but fun workouts, as we compete against last years best!

Our goal is to get everyone at MBS involved in this year’s Games. We would love to see everyone participate in what will be the largest CrossFit event in history. Athletes from all over the world, from every fitness level, and every walk of life will be competing in this event. Just like every other workout we do in CrossFit, these events will be scalable to everyone’s fitness level. Let’s show the world why MBS is the BEST.

Here are the WODs for the rest of this week, all workouts are scaleable:

Tuesday
“Amanda Miller”
9-7-5 reps, For Time:
Muscle ups
Squat Snatch

 Wednesday
“Hell-In”
For time:
Run 1,200 meters
63 kettlebell swings – 53/35lbs.
36 pull-ups
Run 800 meters
42 kettlebell swings – 53/35lbs.
24 pull-ups
Run 400 meters
21 kettlebell swings – 53/35lbs.
12 pull-ups

Thursday
“Stadium Workout”
For time:
Unload multiple an array of weighted sandbags from one staircase, and stack them on the other staircase. Don't drop the wheelbarrow!

Friday
AMRAP 7 minutes:
7 Deadlifts
Sprint across gym
14 Squats or pistols
21 Double-unders
Sprint back

Saturday
7 rounds for time of:
3 cleans (205/135 lb.)
4 Handstand push-ups

Reminder: Our new 5/3/1 Strength Program begins this week. We have made some changes to incorporate new exercises and methods that we think will spice up the program for better results. Check the results from the last 12-week cycle. Make sure to print your strength logbook. Strength class times are Tuesday and Thursdays at noon and 6:00 PM.

Awesome job in yesterday's workout. Not the running or the cold kept the truly hardcore from hitting 400 singles, a mile run, 40 burpees, 40 pullups, and 40 knees to elbows for time.

Games Prep Athletes: Workout at 11:00 AM rather than previously planned 10:00.

Good luck to the athletes running the Fight For Air Climb on Sunday.

Eric finding a point to rest in the workout. How often do you go “all out” in a workout?? Do you save some in the tank just in case, or for the drive home?

Girls VS. Boys: While the morning crew is still high on their win from last month's Class VS. Class challenge, Jay has everyone stirring for the next challenge which will be the guys vs. the girls. Similar to last month, the workouts for the entire day will be summed together for the final score. Losing team posts a poem about the winning team's greatness.

Gabrielle getting her MBS front page blog debut in a scaled handstand position. The handstand position is an exericise you won't find in many running or bodybuilding magazines, but we think it is an awesome exercise to strengthen the shoulders and test core strength. Being able to hold yourself comfortably in a handstand is a prerequisite to doing the much-desired handstand pushup.

Handstand Development, Roger Harrell [wmv][mov]
Handstand Games, Roger Harrell [wmv][mov]
Handstand Drills, Jeff Tucker (CFJ Preview) [wmv][mov] » Jul 7 08
Handstand Drills Pt II, Jeff Tucker (CFJ Preview) [wmv][mov] » Jul 27 08
Handstand Progressions, CrossFit Kids [wmv][mov] » Jan 20 08
Handstand Pushup Band Support, Jeff Tucker [wmv][mov] » Aug 28 08
Handstand Pushup Band Support Part II, Jeff Tucker [wmv][mov] » Oct 12 08
 
Best Skills Handstand Video

Kyle K. working the back squat, the King of strengthening exercises. Starting next week, Tuesday and Thursday strength classes will be going back to the 5/3/1 program. The focus in the new program will be our basic barbell movements - the back squat, deadlift, and bench press. We saw incredible strength gains in our last cycle of the 5/3/1 program, including gains from 20-100 lbs. on the CF Total.

Strength Class Times: Tuesdays and Thursdays 12:00 and 6:00 PM

Reminder: The Fight for Air Climb is this Sunday. Run the stairs of the tallest building in Denver. Sign up here.

Evening crew on the ropes

Get Ready For The Open

The start of the 2011 CrossFit Games Season is less than a month away. The season will begin with the Sectional Open, which consist of 6 weeks of events starting on March 15th. Those who qualify from the Open to the Regional competition will go on to compete in the second round of the games around the beginning of May. The Games finale will once again be in California at the Home Depot Center in mid July.

Here is some more information recently released by CrossFit Headquarters on the Sectional Open; video

Bare Knuckles Update

Tomorrow's Weightlifting Meet will be moved an hour forward; weigh-ins will now begin at 9:45am and lifting will start at 10:15am. If you are interested in competing please email Pat at patrick@mbscrossfit.com. This event will be a lot of fun and a great opportunity to gain competition experience in the comfort of our hanger.

For those of you unable to compete tomorrow morning, we will have a workout at 9:00am.

A great photo of Bill climbing the rope

What to eat in a Pinch?
by Dan F

For those of you on the Paleo Diet, you may find that it is hard to get a good, quick snack without resorting to something processed. If you’re running short on time and you’re looking for some nutrient dense food, what are some good snacking options?

For starters, we want to try and stick to eating lean meats, fruits and vegetables, nuts and seeds, some starch, and no sugar. Fruits and vegetables are easy items to go to when on the run. Something like an apple is not only packed full of nutrients, but it’s very easy to grab on the go. If you have a bit of time at the beginning of the week, you can cut up some of your favorite raw veggies to have on hand during the week.

 Some other easy snacks come from our nuts and seeds food group. A handful of almonds provides you with some of the essential fats your body needs everyday. You can even get creative and make your own trail mix by mixing your favorite nuts, seeds, and dried fruit together.

Adding protein to your daily snacks can be a challenge, but with a little time and prep work you can have lots of protein dense foods ready for you through out the week. Hard boiling some eggs, baking some extra chicken to have as leftovers, or cutting up some cheese and deli meats are easy ways to have some protein on hand to add to your fruits, vegetables, nuts, and seeds. Store your pre prepared food in Tupperware containers or zip lock bags for easy access on the run.

If you are a person on the go and find it hard to have these foods on hand, take some time on your day off to prepare enough snacks for the week. Here is a great video (from the Crossfit Journal) of our friends at Crossfit Verve, Matt and Cherie Chan doing their weekly prep work.

If you have any fun snack ideas to share, post them to comments. We will put together a recipe book of your ideas for the MBS community.

Ben Cleaning

MBS Bare Knuckles Weightlifting Meet

The MBS Bare Knuckles Weightlifting Meet is open to all MBS members. Everyone is encouraged to compete.

Lifts:  Snatch and Clean & Jerk (USA Weightlifting rules)

Eligibility:  Open to all MBS CrossFit members. This competition is limited to 40 athletes.

Entry Fee:  $10 paid on or before Saturday, February 19th.
Register by emailing Pat at patrick@mbscrossfit.com. Include your Name, Age, and Weight
The first 40 athletes to email Pat will secure a spot

Time:  Check in and Weigh-in:  8:45 – 9:15 am
Lifting begins: 9:15am

Awards:  Awards will be presented best male and female lifters.

Additional Info:  USA Weightlifting rules will be used in judging the competition and all equipment usage rules will apply with the exception of the wearing of a singlet, which is optional to the lifter. Loose fitting clothing is discouraged and may prevent the lifter from being able to compete at the discretion of the meet supervisor. For additional questions about rules of the meet, contact Patrick at the number below.

Contact:  Contact Patrick at MBS CrossFit for additional information. Email Patrick@MBSCrossFit.comor call (720)323-6242.

Post WOD celebration.

MBS Physical Therapy Services

MBS will continue to offer PT evaluations & treatments for musculoskeletal/orthopedic dysfunctions on an appointment only basis.  Evaluations will consist of screening of injuries, strength, range of motion and other special tests needed to identify the cause of pain or symptoms.  After concluding a diagnosis; treatments may consist of instruction in self stretching, strengthening, WOD modification, active release techniques, ergonomic modifications, and/or other recommendations.  This approach empowers athletes to understand the anatomy and pathology behind the injury and allow for self treatment with guidance along the way.

Evaluations are by appointment only and will be $30 for a 45 min evaluation and recommendations per injury

** In order to allow for thorough assessment and recommendations of an injury, athletes with more than one injury should book separate appointments.

Manual Therapy techniques and Kinesiotaping will be offered at an additional charge only if recommended or requested. 

To book an appointment please contact:

Mary Finck, DPT at dolm32v@aol.com, or by phone (505) 400-3234

MBS Bare Knuckles Weightlifting Meet

Don't forget to sign up for this weekends Weightlifting Meet. Email Pat at patrick@mbscrossfit.com ASAP to secure your spot; the meet is limited to 40 athletes and will include the Olympic Snatch and Olympic Clean and Jerk.

Tony working on the wall walk. 

Do something “Sweet” for Valentine's Day!
Workout for a cause… Help save a child's life!

Help us help save the lives of children fighting cancer as we host a “Workout for a Cause” benefiting St. Jude Research Hospital.

This is a great opportunity to bring your special someone in to MBS and show them why you love it, after all couples that sweat together stay together! Don't have a sweetie? No Prob! Partner up with anyone and make Valentine’s Day special! If you would like to participate in this fundraiser for a great cause, and be eligible for the prizes, a $20/person or $35/couple donation is required. Feel free to get pledges/donations from your friends, family, co-workers, etc. because the team that raises the most money will earn a FREE 1 month membership! Show your co-workers how much of a B#D A$$ you are, have them pledge $.10 per rep or $25 per pullup or even $2-5 per round you complete! St. Jude is a not for profit hospital that runs solely on donations from events like this one. It's operating costs are over 1.5 million dollars a day, yet they will never turn a child away due to their families inability to pay.

St. Jude donation forms will be at the gym for you to get pledges, otherwise we will collect your donation prior to the WOD. 3, 2, 1… Let's raise some money for St. Jude Kids!

MBS Bare Knuckles Weightlifting Meet

Don't forget to sign up for this weekends Weightlifting Meet. Email Pat at patrick@mbscrossfit.com ASAP to secure your spot; the meet is limited to 40 athletes and will include the Olympic Snatch and Olympic Clean and Jerk.

Normal classes at 9:00 and 10:00 am this morning.

Don't mess with with the Yo-han.

Sign up for MBS Weightlifting Meet

Next Saturday is revival of the Bare Knuckles Weightlifting Meet that we originally held in 2009. The only exception is that we have changed it to an MBS-only event. The meet will be a strength contest consisting of two events: the Olympic snatch and the Clean & Jerk. Athletes will have 3 attempts at each lift for a 1 rep max.

This is an opportunity for you to experience the sport of Olympic Weightlifting without the stress of an actual event. It will be just like any other day with the exception that we will judge each lift for it's legitimacy. You will learn a ton and gain a lot of respect for the sport.

When: Next Saturday. Weigh-in's begin at 8:45 and lifting will go shortly after.

Cost: $10. Prizes for best male and female lifter

 To learn more about the sport of weightliftng, visit USAW's website. Also, check out  USAW's rulebook.

Air Jordan.

Janelle: On the “Workout for a Cause” Fundraiser

Pat: Hey Babe. What's the deal with Monday's workout…and what do you want to do for Valentines Day?

Janelle: Are you serious? We have the Workout for A Cause benefitting St. Jude and you are my partner, remember? You are supposed to sweat with your sweetie! Maybe I should find a new partner? The workout can be done with a spouse, friend, workout partner, or any other breathing body…

Pat: Oh yeah, I remember now. It's a 30-minute AMRAP (as many rounds as possible) of 5 pullups, 10 pushups, and 15 squats, right? How is that going to work?

Janelle: It's simple. One partner works at a time and the reps can be broken up any way. Meaning, I could do a round and then you could do a round. Or, I could do the pullups, you do the pushups, and we could split the squats…it doesn't matter, just as long as the work gets done!

Pat: Wait, check this out. How about I do the pullups, the pushups, AND the squats because I'm a little faster at them? And, when I need a breather you can do a round so I can catch my breath.

Janelle: Whatever. If you think that's the way to get the most rounds, I'll do that. The real reason for this workout is to raise money for a great cause. St. Jude Childeren's Research Hospital helps children battling cancer and this is a great oppurtunity for MBS to make a difference.

Pat: Sounds good. Are all the details on the website?

Janelle: Yep, you can click on the Workout for a Cause in the Upcoming Events area of the MBS website. Oh by the way, you asked me what I wanted for Valentine's Day…and I decided that after kicking everyone's butt in the workout, I would love for you to suprise me with a romantic evening.

Pat: Ok, I'm on top of it. Here we go, on three. One, two, three…

Pat and Janelle: Team Nighthawk rules!!!

Kevin running with some added “weight” in our CrossFit Kids class. Are your kids CrossFit? If they're not, why not?