Labor Day Schedule
We ONLY have a 9am and 10:30am classes this morning. Normal schedule resumes Tuesday.
Workout of the Day
“Dae Han”
3 rounds for time of:
Run 800 meters with a 45 pound barbell
3 Rope climbs or 12 Pullups
12 Thrusters, 135/95 lb.
Post your scores to the whiteboard.
Gymnastics Workout of the Day
4 rounds for quality:
5 skin the cats
10 meter handstand walk
Post scores to the whiteboard
Labor Day Schedule
Normal classes today at 8, 9, and 10am. If you have a friend or family member you’d like to have join you, please bring them in to the 10am class. If you’re new and want to check out a fun CrossFit workout, join us at 10am.
We will have a 9am and 10:30am class on Labor Day Monday, September 1st. Normal schedule resumes Tuesday.
Workout of the Day
In teams of 3 for time and rounds:
100-Calorie row
100 Burpees
100 Deadlift 185/125 lb.
100 Box jump overs 24/20″
For rounds:
1 Cargo net climb
2 Wall walks
20 Double unders or 40 singles
Two people can work at a time, one each on the separate workouts. Workout ends at the completion of the 100’s. Completed rounds will be subtracted from total time in minutes for a final score.
Post your scores to the whiteboard.
Workout of the Day
Bench Press
Find your 1 rep max.
then
21-15-9 reps for time:
Squat cleans
Pushpress
Pullups
L3 - 95/65 lb.
L2 - 85/60 lb.
L1 - 75/55 lb.
then
Extra credit:
3 Rounds NFT
10 Strict weighted dips
5 Strict weight chins
Post your scores to the whiteboard.
Post your scores to the whiteboard.
Dealing with injuries isn’t fun. However, dealing with diabetes, bone loss, and cardiovascular disease is probably worse. You gotta stay in shape and you’re going to deal with injuries from time to time…it comes with the territory. So, we all need to learn to take care of ourselves and deal with injuries as they come up.
Regarding taking care of yourself, we have a pretty cool deal here at MBS. Aside from the balls, bands, rollers, and informational posters you can find in the gym to keep your mobility on point, we have a few partnerships with professionals that can help keep you running like a champ:
Ashley O’Connell is a long-time CrossFitter and is the owner and certified Rossiter pro of Heeling Pain. The rossiter system is a unique two person stretching system. This technique involves the practitioner anchoring connective tissue in target areas while guiding you through a series of movements. It’s designed to restore mobility and function while reducing discomfort related to muscle tightness. Appointments can be scheduled at either MBS or her Louisville location by emailing ashley@heelingpain.com.
Eric Ford is also a CrossFiter and is the owner and certified massage therapist of Transformational Bodyworks. He specializes in sports massage therapy and injury and pain management. Eric schedules appointments on Monday’s at MBS and can be reached for appointments by emailing bodyworkbyeric@massagetherapy.com.
Both Ashley and Eric have special rates for MBS members, and their CrossFit experience helps tremendously in getting your body back on track.
Finally, MBS and Corepower Yoga studios in Broomfield have a partnership where MBS members can take advantage of up to 4 free yoga sessions each month. Yoga punch passes can be picked up in the front office and used at either of the Broomfield Corepower locations. Email Brittany@mbscrossfit.com to get your punch pass.
Here’s a testimonial from Joy after working with Ashley and the rossiter system…
Why did you seek out Rossiter? I had been struggling with Plantar Fasciitis for 9+ months and not making any real progress with trying new shoes (for running and work), using compression socks, wearing a night brace, cutting way back on my running and/or going through periods of not running at all.
Was the issue addressed? Within one session I achieved major results! I was blown away how quickly my foot went from being stiff as a board to feeling incredibly flexible with noticeably less pain. I think it was the third appointment when Ashley went after the actual “knife” in my heel (at least that’s what it felt like). It was absolute torture and I wasn’t able to run on it that week, but it has NOT returned since! A few minutes of intensity is totally worth that!
Has Rossiter improved your CF performance? Yes. I have always struggled with shoulder and/or kipping movements. The range of motion in my shoulders improved dramatically after one session and was able to do toes-to-bar for the first time without pain after that appointment.
Did you hit any PR’s post Rossiter? I did get a toes-to-bar PR.
Will you continue to use Rossiter as a tool for your overall wellbeing and athletic performance? I will definitely continue to use Rossiter to maintain/improve my shoulder mobility as well as make sure I don’t go back down the road to Plantar Fasciitis. A couple minutes of Rossiter to work out the muscle knots seems like such a simple and easy way to prevent injury.
Did Rossiter improve anything outside of athletic performance? Rossiter has definitely reduced the pain I was experiencing from Plantar Fasciitis. I would say that most days my pain level would be somewhere between 6 - 10 and going below a 5 was pretty rare. Now I might have a few mornings where my foot might be a little stiff the first few steps after getting out of bed, but that’s about it.
I HIGHLY recommend Rossiter!
Workout of the Day
OTM, x12 minutes:
Even - 2 Front squat
Odd - 2-3 Tire flips, heavy
then
3 Rounds alternating with a partner NFT
8 Stiff legged double KB deadlift 44-53/26-35, ea hand
8 Bulgarian split squats, ea leg (use same KB’s from deadlift)
then
AMRAP in 6 minutes:
75 Wall balls 20/14 lb.
Max reps Muscle ups or Pullups
Extra credit:
Lower body mobility for 10 minutes.
Post your scores to the whiteboard.
Angela knows to log her workouts.
1) Go to a computer and click on the “whiteboard” icon.
2) Click the “+” icon to add your email address and scores for the different componants. You can add notes about your workout also.
3) Finally, you can visit your Whiteboard profile and see all your benchmark lifts and workouts. This is a great way to track progress and stay motivated. But, it only works IF YOU DO IT!
Workout of the Day
Power Clean
Find your 2 rep max.
6×2, advanced work on touch and go (last done 6/19/14)
then
Coach’s choice workout, something in the 6-12 min time range.
Extra credit:
Practice burpee bar pull-overs, 10 minutes or 30 reps.
Extra, extra credit (the stuff ninjas do):
Post your scores to whiteboard.
From Shirley: So most of y’all know I’ve started the diet portion of the Whole Lifestyle challenge early because I’ll be out of town for most of the time you guys are doing yours. Two weeks in and I’ve lost 7 lbs. Being a bit lighter feels much better during met-cons, that’s for sure! (Slight slip ups and therefore slowdown on the weight loss the past couple days because my Dad is here visiting and he insists on cooking ridiculously delicious non Whole 30 approved food that I can’t resist.)
I came up with this as I was trying to make plantains for my little one, they smelled so darned good I tried some, adding a little drizzle of honey. Plantains are low on the glycemic index. Heating them via any method brings out the sweetness a little bit. Go easy on the honey, as it’s ok on the ‘lifestyle’ section of the challenge but not the ‘performance’ section.
Ingredients:
1 plantain; semi ripe. Should be mottled brown and yellow in color.
*be sure they’re ripe enough or they’ll be tough instead of nice and soft.
2 Tbsp. coconut oil
Cinnamon
Honey
Directions:
Melt coconut oil over medium high head in a saute pan.
Slice plantains about 1/8 inch thick.
Once coconut oil is melted, add plantains to the pan. Cook approx. 2 min on each side or until golden brown.
Remove from pan and place on a paper towel lined plate for a few minutes to remove some of the excess oil.
Place plantains on a plate. Sprinkle with cinnamon and drizzle with honey to taste.
Eat the bejezzus out of them.
Workout of the Day
EMOM x 10
Even - 8-10 feet elevated ring rows
Odd - 8-10 Strict weighted dips (ring or bar)
20 Minute AMRAP:
200 Meter Run
10 Deficit HSPU (2 plates/1 plate)
12 Toes to Bar
30 Double Unders
Extra credit:
GHD medicine ball chest toss
3×20 with a partner, 4-10 lb.
Post your scores to the whiteboard.
Workout of the Day
Back Squat, 6×2, AHAP
Barbell hip bridges, 3 sets of 15 reps
4 Rounds for time:
Run 400 meters
50 Air squats
Extra credit:
400 meter sled pull, 180/135 lb.
Post your scores to the whiteboard.
Skill work:
3:00 Accumulate as much time as possible in ring support w/turn out
Rest 2:00
3:00 Accumulate as much time as possible in Bottom of ring dip
Rest 2:00
3:00 Accumulate as much time as possible in false grip ring pull up hold
GWOD:
10 rounds of Mary (Strict)
5 HSPU
10 Pistols (ALT)
15 Pull-ups
Scale:
10 Rounds
3 Wall climbs
10 pistols or 10 air squats
7 Strict Pull-ups or 15 ring rows
post your scores to whiteboard
Workout of the Day
In teams of 6
10 minutes max distance row, switching every 20 strokes
Rest 3 minutes, then
3 Rounds, 1 minute at each station:
AMRAP FGB Style:
Jump Squats 45/33 lb bar
KB SDHP 72/53 lb.
Box Jumps 24/20″
AbMat Sit-ups
Double Unders
Rest
Each partner takes a station and rotates through for 3 times total.
Post your scores to the whiteboard.
What was going on in the weightroom on Thursday August 14?
The benching bench was occupied for 3+ hours and you may have seen the filmcrew of Weighted Films (aka Anke Sanders, Joe Fan, and Todd Pazol) walk or stand around three cameras, and a set of bright lights while fellow CrossFitters were in the hot seat answering questions about… CrossFit! But why?
Anke explains:
“Joe and I met a few weeks ago and talked about possibly doing a documentary about CrossFit. We decided that it would be good to start out doing shorts in which we document certain aspects of CrossFit. We came up with a long list of interesting angles and topics, and created the project ‘FACES OF CROSSFIT.’ We are fascinated by the variety of people we see at MBS, as well as the different skill levels, goals, and personalities that each and everyone of us brings to our community.”
So, we decided to ask Pat if he would support our project. He did and connected us with Todd, who had similar plans. In fact, we will also put together a promotional video for MBS. Therefore, we are looking to interview as many members of MBS as possible.
We just had our first filming night – that’s what was going on in the weightroom, and we are planning to have several more, and also want to film during WODs. We are very thankful to those who have already showed their faces and those who said they will. We would like to invite everyone else to support us as well. Of course, we respect everyone’s privacy and would like to make sure that those who DO NOT want to be in our film let us know, so that we can blur their faces out, should they appear in the random WOD/gym life footage that we will take.
To make it easy on everyone, please go to the following survey and either complete it with consent (we then contact you about an interview) or without (that way we have your name and can blur your face!). The survey also gives you ideas about what our questions may be or how you could answer them. Click here for the survey. By the way, from the first set of interviews we know that interviews’ length depends on the interviewee. We had everything from 5 to 15 minutes!
Finally, if you want more information or have questions email Anke at: ankejz@gmail.com
Thank you for your support and keep up your great work!
Workout of the Day
Strict Press, 1RM
21-15-9:
Overhead Squat 95/65 lb.
Pull Ups
Burpees
Extra credit:
Death By:
Strict HSPU
Perform 1 rep the first minute, 2 reps the second minute and so on until you are unable to complete the required number of reps within that minute
Post your scores to the whiteboard.
This is an old video, but still get’s the point across pretty well. We are just 3 WEEKS OUT from our Team Challenge. We already have a handful of teams signed up with awesome team names. Your team can be a makeup of MBS members and family members. It can also be any number of boys and girls.
There’s been quite a few questions coming up about travel, missing the pre or post challenge event dates, and the food list. Please send all those questions to me…your questions are helping us iron out the details before we get started. I promise I’ll respond to your emails ASAP and get some more info flowing in the next week.
This is going to be a fun challenge and I want everyone involved. Shoot me an email at patrick@mbscrossfit.com if you have a question. Otherwise, get some teammates together and get signed up!! Register HERE.
Workout of the Day
Warm up with 3×20 bar and/or ring kips mixed in with deadlift and MU warm up. Feet and legs held tightly together!
AMRAP 20:
12 Overhead walking lunge steps (total)
12 Deadlifts 155/105 lb.
200-yard run with 45/25 lb. plate held with straight arms overhead
4 muscle-ups or 12 Chest to bar pullups
then
Extra credit:
With a partner, 400 meter KB front rack carry, 53/35 lb. each hand
Post your scores to the whiteboard.
Olympic Lifting Workshop Saturday
There are still some spots for the Oly workshop on Saturday from 11am to 1pm. I know there are a lot of you that want to see your snatch and clean and jerk weights getting better…having the weights in the WOD feel lighter. Well, here’s your chance to work in a small group and advance your mechanics. You can hit up the 3-part workshop series for $100…that’s 6+ hours of small-group, hands-on instruction from a competitive weightlifter. Get on Meriah’s contact list to find out other available days and times at meriah@mbscrossfit.com.
Workout of the Day
Squat clean, OTM x12 @ 70%
Squat snatch, OTM x12 @ 70%
Take a short rest between lifts. Just enough to strip the weights down and take some warm up reps on the snatch. You may adjust the weight as needed during the OTM.
Extra credit:
2 Rounds for reps
2 minutes AMRAP wall balls
1 minute AMRAP toes to bar
Post your scores to the whiteboard.
Coach Emilee has logged her umpteenth half marathon this past weekend… WITH A 3+ MINUTE PR! Our endurance coach walks the walk. Congrats, Coach Em! Wanna work on your endurance? Endurance classes Monday 5:30pm, Tuesdays and Thursdays 6:30am. We promise you’ll be glad you got up that early.
Coach Meriah is hosting the first of a 3-part Olympic Lifting Workshop series this Saturday from 11am to 1pm. In these workshops you will learn fast, effective ways to improve your Oly Lifting Skills. This workshop is excellent for people both interested in improving their CrossFit or for those interested in the Sport of Weightlifting. Learn the technique of the Snatch and the Clean & Jerk. Get hands on instruction from Coach Meriah. Be prepared to workout; bring your lifting shoes if you have them. To register, email Meriah@mbscrossfit.com.
Workout of the Day
5 Rounds for max reps:
2 minutes row for calories
Rest 1 minute
Then, on a 1-minute clock, run 200 yards (100 out/back) and then complete as many Ring dips as possible in the remaining time.
Rest 1 minute
L3 - Ring dips
L2 - Bar dips
L1 - Pushups
Extra credit: Accumulate 2 minutes of hanging from a pull-up bar and 2 minutes of a handstand against wall.
Post your scores to the whiteboard.
Congratulations to our masters team, Deadliest Snatch that competed in the Fossil Games. They took an outstanding FIRST PLACE!!! Nice job CJ, Stacey, Tanya, and Coleigh.
Also, shout out to Bill, Jason, Cameron, Tom, and Tatum that completed the Warrior Dash last weekend.
We have posted the 8-Week Team Challenge registration. The challenge begins on September 13th and will conclude on November 8th. The challenge will include before and after body and performance measurements, daily accountability logging, and a lot of FUN! Teams of 4 are required. Cost per team is $100, which will go toward a Finale celebration and cash and prizes for winners. Register HERE.
Workout of the Day
Take 20 minutes to reach a heavy single of the complex: Power Clean + 2 Front Squats + Push Press
10 Minute AMRAP:
7 Deadlift 135/95 lb.
7 Power Cleans
7 Push Press
7 Box Jumps 24/20″
L3 - Rx
L2 - 115/75 lb.
L1 - 95/65 lb.
Extra credit:
3 rounds
15 GHD situps
15 GHD Hip extensions
Post your scores to the whiteboard.
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