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.