Labor Day Schedule
We will have 9:00 and 10:00 am classes ONLY on Monday, September 3rd. Please enjoy your holiday weekend safely. Thanks!

Coming at ya!

1. Send Dan your CFit Total numbers no later than Monday at 9 pm: dan@mbscrossfit.com. We will put you in heats for Tuesdays workouts. It would help us out if we could get everyone to come to either the 6:00 am, 11:00 am, 4:00 pm, or 5:00 pm classes so we can keep the class together. If not, don’t worry, we will have several coaches and will make sure you get your Total on. PS - Endurance and Strength classes will be cancelled so you can participate in the Total.

2. ALL members are welcome to join us for a Labor Day WOD! That includes Skills and WOC! Join in the fun!

3. Sign up for Project Jacked!! Winners get 1 month membership free and a cash prize! Plus, Juli Bauer will be doing a cooking demo, and we will have a bbq on us at the end of the challenge. If you aren’t privy to the awesome tees we made, I feel sorry for you. They are probably the best tees we’ve made so far. Aside from the flying mustache tees. Cost: $69 for challenge only
Sign Up!

4. <————-To the left you will see an opportunity to help us go to Uganda. You can make donations to our trip to Musana Children’s Home directly on this link. We appreciate your support!

5. MBS CrossFit Charity Poker Run is ready for sign up! This is going to be really fun. Check out event details here. Anyone is welcome! Find all your motorcycle friends and spend the day riding and checking out other CrossFit gyms.

Workout of the Day
With a partner, AMRAP in 15 minutes:
10 KB Swings - 72/53 lb.
10 Box jumps, 24/20”
10 Ring dips/pushups

One partner will start on the triplet, while another will do 4 tire flip/jump through’s. Once the tire flip partner is done, he will pick up where the other guy left off in the triplet.

Project Jacked IV: Cut the Crap
If you hadn’t signed up yet, you missed out on the blood test. You can (and should) still sign up for the challenge without the blood test.

September 8th – October 6th
28-Day nutrition challenge includes:
- body composition measurements
-before pictures
-Warrior Workout
- Paleo potluck with guest chef Juli Bauer, author of Paleo blog www.paleomg.com
- Counseling from our coaches
- Project Jacked T-shirt for everyone
- Winners get 1mo free membership
- Cash and prize for winners
- Post challenge pictures, Warrior Wod post-test, and end of competition BBQ.
Cost: $69 for challenge only
Sign Up!

A cooking demo with Juli.

Labor Day Schedule
We will have 9:00 and 10:00 am classes ONLY on Monday, September 3rd. Please enjoy your holiday weekend safely. Thanks!

Workout
12 minutes to reach 1 rm fat bar power or hang clean then
(WOC shoulder press 2 RM)
10-1 reps
Plate ground to overhead 45/25
Toes to bar (mod kte)
OH walking lunge 45/25, total

this workout should be done FAST!

Next Tuesday, September 4th, in all regular classes, we’ll be doing the CrossFit Total. The CrossFit Total (CFT) is the sum of your 1-rep max back squat, shoulder press, and deadlift. Each year, we run the Total in our classes and try and get as many people to participate as we can. It’s the one time that we test you guys on these three lifts, and it only comes up once a year, so take advantage of it. Plus, you’ll have a lot of fun lifting with all your fellow MBSers. And finally, it’s a great feeling to see the product of all the hard work you put into your training. Almost everyone PRs at least one of the lifts, if not all three.

The CFT will be run a bit differently than a normal group class. We’ll be running it a lot like a powerlifting meet, which means we need a few things from you so that we can put people into heats.

By no later than Monday at 9:00pm (and preferably much earlier, like right after reading this post), you need to email us (dan@mbscrossfit.com) your opening squat, press, and deadlift numbers. We’ll then assign you to a heat, and then we’ll publish the list here on the blog on Monday night. If you don’t know your EXACT number, that is fine, but try to get it in the ballpark.

Here’s how the CFT will go down. We will do group warm ups at the 6:00 am, 11:00 am, and 5:00 pm classes. I encourage everyone to try to make those class times. However, if you cannot make those times and have to come at the 7am, 12, 4, or 6 pm classes, you’re expected to come and do what you need to do to warm up and then we will put you into a heat. Everyone will be assigned a heat, and everyone will squat, one person at a time, one attempt at a time. We’ll have multiple racks going, so you won’t have to wait forever, but you will have to wait your turn and stay in the designated order.

After everyone finishes squats, we’ll then proceed in the same fashion through the press, and finally, we’ll do the same thing for the deadlift.

You only get three attempts for each lift, so be sure to pick a weight you know you can get for certain on your opener, because you can’t move down in weight after you’ve opened (using a 3-rep max is a good idea for your opener if you haven’t done a heavy single in training before).

All the rules for range of motion for each lift are covered in the CrossFit Total PDF here.

Do the CF Total! You’ll have a blast and you’ll get a great benchmark for you training heading into the fall.

Labor Day Schedule
We will have 9:00 and 10:00 am classes ONLY on Monday, September 3rd. Please enjoy your holiday weekend safely. Thanks!

Workout of the Day
Run 5k

Mod 1 - Run 1 mile, rest 5 minutes, Run 1 mile. *Use long mile (sidewalk route with turnaround and return same way).

Mod 2 - 4×800 meters, 2 min rest between

After running, cool down with 500 meter “light” run and 500 meter row.

Post time of fastest run (5k, mile, or 800 meter leg). We will be doing a good warm up, but an even better cool down and stretch. Plan on sticking around for some post-run stretching.

Workout

Front squat
2-2-2-2-2

3 rounds for time of:
9 front squats (55-65% of 2 RM)
12 ball slams
15 weighted sit up w/ slam ball

This video discusses why you should eat wild caught fish.

You have probably heard a lot about “good fats” and “bad fats.” Before we start cutting the crap for Project Jacked IV, it’s really important to understand what that really means. Maintaining a good ratio of Omega 3 to Omega 6 fatty acids is vital to overall health. Dr. RJ gives us the rundown on this topic:

“Being toxic with Omega-6s and deficient in Omega-3s is a dangerous combination that is shown to increase the chances of illness in people of all ages. Research indicates that this ratio in the average modern diet is as high as 20:1 whereas the proper healthy ratio is 1:1. This means that supplementation with Omega-3s is absolutely necessary. When you have an increase in this ratio your body will not perform at its best leading to many different disease processes. These include cardiovascular disease, cancer, inflammatory and autoimmune diseases, asthma, digestive issues, brain fog, loss of memory, trouble sleeping, depression, fatigue, arthritis, slower healing and recovery.”

Read more here.

Workout
For time:
60 Kettlebell snatch, total
Run 200
40 Kettlebelle snatch, total
Run 400
20 Kettlebell snatch, total
Run 800

MBS 1st Annual Charity Poker Run!
If you don’t know what a Poker Run is, it’s a way to collectively be even more BA as CrossFitters by adding motorcycles. This will be a poker run of good will as we are raising money for Team MBS’ trip to Musana Children’s Home and Freedom Service Dogs Operation Freedom.

When: Sunday, September 23rd from 8 AM to about 2 PM
What: Ride, lunch, beer, one raffle ticket. What is a poker run? Ride to 4 different stops, collecting a card at each stop. Best hand wins a prize. Lunch and beer at the final stop.
Where: Starts and finishes at MBS CrossFit with 4 stops from Denver to Castle Rock: Trailhead CrossFit, CrossFit 5280, CrossFit Parker, Anchor CrossFit
Who: All Colorado CrossFitters!
How much: $40 gets you a poker hand and 1 raffle ticket. Additional tickets can be purchased for $10 each.
Why: Money will be donated to MBS Musana Children’s Home and Freedom Service Dogs Operation Freedom.

Contact shirley@mbscrossfit.com for more info.

Workout
Happy Birthday, Doug!
“Amanda”
9-7-5
Muscle-ups
Squat snatch, 135/95

Morning Strength class is cancelled this morning. Sorry for the inconvenience. You may use the gym to hit your lifts, but there will be no coach.

Strength Conditioning WOD:
100 DB Thrusters for time. Choose a weight that is challenging, but will allow you to do this FAST!

WOD:
Deadlift
2-2-2-2-2

3 rounds for time:
10 deadlift, 65% of your heavy 2
10 pull ups
Run 200

Happy Birthday, Bender!!

We would like to wish Coach Bender a Happy Birthday! Bender and I were in the same On Ramp together (I was shadowing) at MBS. As we went through all the workouts, I knew he was going to shine. He is a hard worker, and gifted athlete, and has a natural talent with people. He has become one of our most valued athletes and coaches. He is super humble, but very sharp when it comes to CrossFit and how to run a class This is why he is now running the Skills classes in the evening. Everyone knows he has a great attitude that is contagious. He knows how to keep perspective and look on the bright side. He is a huge asset to our team! And he kicked butt at the Colorado Open. Brian’s a keeper. We’re glad we got a hold of him!

Colorado Open Final Results

Pro Men
PB-3rd
Nick Beghtol-8th
Rich Trujillo-12th

Pro Women
Leah H.-5th

Open Men
Forrest Burke-8th
Brian Bender-16th
Luke McAlister-24th
Coleigh Patrick-28th
Scott Nickell-46th
CJ Langbecker-52nd
Michael H.-79th

Open Women
Katie McB.-34th
Amy Patrick-52nd
Tiffany Brower-54th

AWESOME WORK TO ALL MBS COMPETITORS! We are so proud of you and honored to call you members of our gym.

We are certain many awesome photos of the event will emerge. We want to especially thank Ken Apodaca for doing the media this weekend!

Workout
Colorado Open Workout #1
2 rounds for time of:
60 double-unders
40 wall ball shots, 20 lbs (14 lbs)
20 burpee box jumps, 12″ box

Colorado Open Day 3 Workouts and Heat Times:

Workout #6
5 min AMRAP
5 deadlift
10 overhead lunge w/kb
Pro Men: 255/53
Pro Women: 185/35
Open Men: 225/53
Open Women: 155/35

9:00-Tifanny Brower
9:08-Amy Patrick
9:16-Katie McB.
9:45-Leah H.
10:06-Michael H.
10:14-CJ Langbecker
10:22-Scott Nickell
10:38-Coleigh Patrick, Brian Bender, Luke McAlister
10:46-Forrest Burke
10:59-Rich T.
11:07-Nick Beghtol, PB

Workout #7
Open:
50 front squats, 95/135
50 stick jumps, ??
50 pull ups

11:30-Tiffany Brower
11:45-Amy Patrick
12:00-Katie McB.
1:45-Michael H.
2:00-CJ Langbecker
2:15-Scott Nickell
2:45-Brian Bender, Coleigh Patrick, Luke McAlister
3:00-Forrest Burke

Pro:
50 Overhead Squat, 95/135
50 stick jumps, 20″
15 Muscle ups/10 Muscle ups

1:00-Leah H.
3:30-Rich Trujillo
3:45-Nick Beghtol, PB

Colorado Open Saturday Workouts and Heats

Float Workout
2 minutes of:
row for meters

1 minute break

3 minutes for reps of:
8 stone over wall
8 wall jumps

Open Division weights: Men, 145 lbs Women, 95 lbs
Pro Division weights: Men, 175 lbs Women 115 lb

Athlete and Heat Times:
9:00-Leah H.
9:40-Rich T.
9:50-PB

10:00 AM-6:00 PM-All other athletes must complete within this time frame.

Saturday Workout #1
2 rounds for time of:
60 double-unders
40 wall ball shots, 20 lbs (14 lbs)
20 burpee box jumps, 12″ box

9:20-Tiffany Brower
9:40-Katie McB.
10:20-Amy Patrick
10:40-Leah H.
12:00-Luke McAlister
12:20-Brian Bender, Michael Herring
12:40-CJ Langbecker
1:00-Coleigh Patrick
1:20-Scott Nickell, Forrest Burke
2:00-Rich T., PB

Saturday Workout #2
Ground-to-Overhead Ladder

Start time: Women 3 PM, Men 4 PM

Women Weights (lbs): 95, 105, 115, 125, 135, 145, 155, 165, 175, 180, 185, 190, 195, 200, 205, 210, 215
Men Weights (lbs): 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295, 305, 315

Gym Hours for Air Show!
Saturday: 9:00 and 10:00 am classes as normal. We will have the gym open from 12-4pm to view the airshow.
Sunday: No classes. We will have the gym open from 12-4pm to view the airshow.

Workout
For time:
60 Wall balls
50 Burpees
40 Kettlebell swings
30 Toes to bar
20 Pullups
1 mile run

This can be done with a partner to split reps

Airshow Weekend Schedule
Friday: 5:30 CF1 class is cancelled, all other evening classes will go as normal. You are welcome to come view the airshow during class hours (4-7pm).
Saturday: 9:00 and 10:00 am classes as normal. We will have the gym open from 12-4pm to view the airshow.
Sunday: No classes. We will have the gym open from 12-4pm to view the airshow.

Also, be prepared for traffic coming to the gym Friday night. You are welcome to bring chairs, food, and drinks for the show - please clean up after yourselves. You are also welcome to bring a friend or family member, but please have them fill a waiver out at the front and keep them on our property. Thanks to Sean, Joe G, and Steve for keeping the gym open for airshow viewing.

This weekend is also the Colorado Open at Front Range CrossFit. We have several MBS athletes/coaches competing Friday-Sunday. Visit the www.frontrangecrossfit.com website for schedule and workout info.

Workout
Pick your poison:
Choose from the following list, or make one up yourself. You may choose as many as you’d like, but you must finish what you start!

- max unbroken muscle ups
- max unbroken pullups
-max rope climb in 2 minutes
- max broad jump
- 1 mile run for time
- max fat bar deadlift
- max fat bar clean, clean and jerk
- max handstand walk in 5 minutes/for distance
- max double unders in 2 minutes
- max burpees in 7 minutes
- max unbroken wall balls
- max bench press
- max overhead squat

*This will be best done by working with a partner…you may need a spot, someone to keep count, or someone to encourage you to get a few more reps in. Grab one or two people and go for some max’s!

With a Partner Complete:

2 rounds:

Run 400
20 med ball throws alternating
40 box jumps alternating
60 burpees alternating

I love coffee. I love it so much. Nothing warms up the body and mind in the morning like a hot cup of coffee. At some point, however, this love can be toxic. Coffee is a delightful way to enjoy a part of your day. In many cultures it is even a way of life. It’s warm, it’s happy, it’s delicious, and it gives you a burst of energy. But, if you drink more than one cup a day, this stuff will make you crazy. Crazy love is not good. Don’t be fooled-the finest Viennese coffees and the budget 7-11 variety have one thing in common: caffeine. It’s a drug, plain and simple. (So this article applies to any type of energy drink that contains caffeine.) Dr. RJ Gelinas gives us good insight into what exactly is happening to your body when you drink too much. I’ll give you a hint: your workouts will suck.

“Caffeine intake triggers your adrenal glands to release adrenalin, the hormone responsible for the body’s stress response known as fight or flight. Although stress is natural for us to experience when it long term it affects all systems in your body and that comes at the expense of increased blood pressure, heart rate, elevated blood sugar, increased triglycerides, weight gain, lack of energy, slower recovery and loss of muscle. This is due to the increase of cortisol in your body from the adrenal fatigue. Cortisol has many negative affects on the body the most common are weight gain /weight loss resistance and muscle / bone weakness and slower recovery and healing.” Read more here.

Workout
With a partner:
20 Rounds, alternating
10 Unbroken pullups* (modify with 10 jumping pullups)
10 Jumping squats*
Sprint 150

*These need to be fast, so please scale to a number that you can do QUICKLY and unbroken (cannot stop in the middle of the rep set). If you are doing jumping pullups, do all 10. Only one partner works at a time-partner tags other partner after the sprint so they can begin their round. 20 Rounds total between partners.