Broomfield's Premier fitness training facility. Call us today at (720) 434-6282
The group is so supportive…camaraderie is a great description of what goes on. I love that people cheer each other on, and help push us to our limits. – Caroline, MBS Member
phone: (720) 434-6282
address:
10900 W. 120th Ave.
Broomfield, CO 80026
Posts during August 2010
08.31.10 Labor of love..
Katie and Alex sent this picture of their handstands from New York. I am thinking its about time we put together a poster of all our handstands!
Colorado Open Recap
Again, I want to say congratulations to all our athletes that competed last weekend at the Colorado Open. Many hours of training went into your efforts that were displayed over the weekend. Skip, Jodi, and the Front Range CrossFit crew did an excellent job of putting together 4 workouts that tested power, speed, strength, and skill. You all did an excellent job!
New MBS'er, Matt Johnson had an incredible performance over the weekend. Despite a minor slip-up on the tire flip/sprint workout, he smashed the final workout and came in 6th overall.
Luke and Jon also performed well. Both won their respective heats in the tire flip/sprint workout. Luke came in at 40th place, and Jon at 79th.
The ladies held their own as well. Yo surprised everyone with her 26th place finish. We knew she was strong, but geeez...Carolina was very happy with her 50th place finish, as was Michelle with her first-ever CrossFit competition coming in at 66th. Both Yo and Carolina did all the workouts as RX'd. Heather competed day one, but missed day two. Great job ladies!
For those of you that enjoy competition, events like the Colorado Open are perfect to test your skills against some of the best athletes in Colorado. There were over 150 athletes at this year's Open, so there was plenty of competition. As Skip said, continue training and be ready for next year.
08.30.10 Strong Weekend
Luke flexing his guns before the tire flip WOD at the CO Open this weekend.
08.28.10 Cheer on Your Team
Normal workouts today at 9:00 and 10:00 AM. If you would like to come cheer on your fellow athletes at the Colorado Open, we will be down at Front Range CrossFit from 9:00 am until the afternoon. Heat times and directions are posted on the website.
Take a look at the workouts:
Workout #1
3 minutes of back squats, 225 lbs (145 lbs)
3 minutes of pullups
You will have 3 minutes to do as many reps of back squat as possible. You can re-rack the barbell as often as you wish. When the 3 minutes are up, you must move immediately to the pullup bar and you will have 3 minutes to do as many pullups as you can. The pullups can be performed in as many sets as you wish. Your score is the total number of both exercises.
Workout #2
6 rounds for time of:
7 power cleans, 165 lbs (105 lbs)
150 meter run
Sundays Events
Sunday's events will be announced in the gym on Saturday night at 5:30 PM and posted on this site shortly after. There will be two events on Sunday. As many of you have surmised, one of those Sunday events involves tire flips. The men's prescribed tire weight is 500 lbs, the modified tire is 350 lbs. The women's prescribed tire weight is 350 lbs and the modified tire is 250 lbs.
08.27.10 Computer problems
Problems with the Internet tonight. Will post tomorrow.08.26.10 Air Show and CO Open
Welcome to MBS Leah and Matt. Leah (sprinting) just joined us with her husband Matt. Leah is CrossFit Level I certified and has joined our Instructor apprentice program. Look forward to seeing her in your class soon!
Colorado Open This Weekend
Come down to Front Range CrossFit this weekend and support our troops competing. Heat times for our athletes will be posted later tonight. The competition will begin Saturday morning and finish Sunday afternoon. Spectators get in free, so bring your freinds and family.
Airshow Saturday Night
Following the Colorado Open on Saturday night, we are going to have the gym door open for the 6:00 - 8:00 PM Twighlight Show. The Colorado Sports International Airshow will have jets, planes, and all sorts of stuff flying right outside our front door. BYOB!
Ben and Monique field testing some new gym equipment. Logs in WOD's...? Why not?
08.25.10 Gettin' Low
Don't let the matching pink shirts fool you. This lunchtime quartet smashes WODs.
MBS Strength Class
The MBS strength class is getting better and better with every passing week. Yesterday, our lifters finished back squats at 95% for 1+ reps and I couldn't have hoped for things to go any better. Backs and feet were flat, knees and hips were back, and bars were going up and down like there was no tomorrow. I am really proud of the progress everyone is making. Lets keep it up!
Let me stress this again - anyone is welcome to join the strength class at any time. We only require that you: 1. make it to class as frequently as possible, as we meet only two days a week; 2. Bring your logbook with you to keep track of percentages and your daily performance; and 3. Stick with the given percentages and prescribed exercises. If there is anything that I have learned in my years of CrossFitting, it is that the stronger athlete will always have an upper hand over the weaker athlete. Building a foundation of strength, not sweaty endurance, should be a top priority for every beginning athlete. Stay strong!
Some excellent back squats...
Eddie, recovering from a nagging back injury, getting back into the squat...
Doug looking better and better each session...
Craig looking great...
Joe G. getting some help on 1+...
08.24.10 Food Drive Success
On Sunday we dropped off several large containers and grocery sacks stuffed with donations for the Sister Carmen food drive at Flatirons Church. The Flatirons community collected over 100,000 pounds of food over the weekend! Thank you for your donations.
Article: Sugar's Effect on Your Health
08.23.10 Dashing Warriors
Warrior Dash happened over the weekend. If you were up there and have some pics, send them my way!
Melissa, Rich, Trevor, Bear Grylls, Ben, Jacob, and Robbie.
Roxie running through fire...
Jacob trying to stay clean...
..and Forrest showing his stuff off.
08.21.10 Bike WOD
Bike WOD
Classes this morning at 9:00 and 10:00 AM. Bring a bike if you have one because we are doing a workout with a bicycle ride.
The Chief taking some pre-wedding aggression out on the ball slams.
08.20.10 FUNdraising
Greg, Chuck, and Peter laid out after FGB 4 last year. With everything going on, we have been slacking on getting our team ready for Fight Gone Bad V. CrossFit gyms around the world will be doing the Fight Gone Bad workout on September 25, 2025 to raise money and awareness for LIVESTRONG, The Wounded Warrior Project, and The CrossFit Foundation. To sign up on the MBS CrossFit team, just visit www.fgb5.org and make your own donations page. Get to it, the fight is coming up.
Flatirons Church and Sister Carmen Food Drive
MBS CrossFit is participating in the Sister Carmen Food Drive sponsored by Flatirons Church. The Sister Carmen Community Center serves over 1,200 household annually in the north Denver area. This food drive is done once a year by Flatirons Church and it provides the bulk of goods for the community center throughout the year.
FOOD DRIVE DONATION ITEMS LIST
We will have a collection bin at the gym all week for your donations. For every item that you donate, you will get to enter your name into a drawing for a free MBS T-shirt and a 6-month MBS Log Book/Workout Tracker. We will draw 5 winners at the end of the week! Thanks for your help!
08.19.10 the wall
What an awesome workout yesterday. The intensity that everyone brought was crazy and every class just kept getting better. Even in the afternoon classes when the gym was 90 degrees, the whole wall of the gym was lined with people cheering each other on. I don't think one person left an ounce of effort in the tank - it was all left on the field. And, even though I am completely exhausted (and close to losing my voice), that was one of the most enjoyable days I've had coaching.
MBS hit a single-day attendance record as 85 athlets hit the 48" wall sitting in the middle of the obstacle course yesterday!
"The Wall Never Lies"
The wall never lies to you. You can walk outside and listen to all kinds of talk, get told that you’re a god or a total bastard. The wall will always kick you the real deal. The wall is the great reference point, the all-knowing perspective giver. Always there like a beacon in the pitch black. I have found the wall to be my greatest friend. It never freaks out on me, never runs. Friends may come and go. But, forty-eight inches is always forty-eight inches.
Flatirons Church and Sister Carmen Food Drive
MBS CrossFit is participating in the Sister Carmen Food Drive sponsored by Flatirons Church. The Sister Carmen Community Center serves over 1,200 household annually in the north Denver area. This food drive is done once a year by Flatirons Church and it provides the bulk of goods for the community center throughout the year.
FOOD DRIVE DONATION ITEMS LIST
We will have a collection bin at the gym all week for your donations. For every item that you donate, you will get to enter your name into a drawing for a free MBS T-shirt and a 6-month MBS Log Book/Workout Tracker. We will draw 5 winners at the end of the week! Thanks for your help!
Please RSVP for the party of the year
We are getting close to our wedding date on September 4th. All MBS athletes and their families are invited. For more information or to RSVP, please visit www.PatandJanelle.com. RSVP deadline is Saturday, August 21st at noon. We hope to see you there.
08.17.10 Food Drive and Handstands
A huge congrats to Bill King, our Broomfield-based CME Software Developer, for winning his division again at the Boulder 70.3 Ironman (1.2 mile swim, 56 mile bike, 13.1 mile run) a couple weekends ago. Way to go Bill!
MBS Inverted
Scott spotting Eli on a handstand...
Chase still recovering from a shoulder surgery, but doing a single-plant...
Will on the summit of Quandary...
...and, if this were a latenight countdown, Trevor (at no less than 250 lbs.) on top of these logs, would be #1.
08.15.10 Making it fun
We had a great turnout for the Olympic Lifting Clinic on Saturday. It was really great to see some of our more experienced athletes pairing up with our newly graduated On-Rampers. And, by judging from the sweat on everyone's faces after the clinic, I am positive everyone got a great workout. I would be curious if anyone was more sore than they thought they would be after doing the clinic?
Warrior Dash and Bike WOD
This weekend is the much-anticipated Warrior Dash at Copper Mountain. We have a number of athletes, I guess you would say, competing. Prizes will be awarded for best times in divisions and also for best costumes and beards. We look forward to posting the pictures on the blog. Also, this Saturday we are having a bike WOD. Bring your bike in and hit a workout with a "bike ride" element...I'm sure all you bike lovers have thought about how cool it would be to do a bike workout. Bring it in Saturday at 9:00 or 10:00 AM!
08.14.10 No WOD today
Sean, 2 years ago when 225 lbs. was "heavy."
MBS Olympic Weightlifting Clinic
No scheduled workout of the day this morning. We will be having the Olympic Lifting Clinic from 9:00 AM to 11:00 AM. Come join us if you would like some extra attention on the 'fast' lifts - snatch, clean, and jerk. We will spend time on each and work with some helpful progression exercises for each. We will finish with some time adding weight to the bar - you will get plenty of reps. All skill levels are welcome to join.
08.13.10 O-lift Clinic
MBS Olympic Lifting Clinic
No scheduled workout of the day tomorrow. We will be having the Olympic Lifting Clinic from 9:00 AM to 11:00 AM. Come join us if you would like some extra attention on the 'fast' lifts - snatch, clean, and jerk. We will spend time on each and work with some helpful progression exercises for each. We will finish with some time adding weight to the bar - you will get plenty of reps. All skill levels are welcome to join.
08.12.10 Running...
The MBS Youth Program building speed with some "dive and drive" sprints.
08.11.10 Athletes Made Here
Zach and Jordan...
..and Lisa V. showing us that she hasn't lost a thing...
Leah going all the way through the handstand pushups RX'd!!
...and Shannon coming down from a handstand pushup.
08.10.10 New Strength Class
All new Strength Class at 12:30 PM
You can now come and hit a strength-focused workout on Tuesday's and Thursday's at 12:30 PM or 6:00 PM. This strength class is the same one that we have been doing for the last 15 weeks at the 6:00 PM class. Several people have increased their back squat and deadlift by more than 30 pounds.
Here are the rules for the strength class:
1. You must make the commitment to be there as frequently as possible. The program is a 4-week wave cycle, which means that each week you will increase your percentage or your weight. So, if you miss a week, it is hard to make up.
2. You must maintain a logbook. You will have it with you everyday. You can download your customized logbook here.
3. Don't deviate from the workout. We will talk a lot about this in class, but know that the program is built the way it is for a reason...it is a long-term program that you will expect to see changes in 12-weeks, not next week!
If you want more information about the Wendler 5/3/1 program that we will be following, here is a good article on T-Nation.
08.09.10 Monday...
The Nutrition Clinic went very well on Saturday. The theme of the talk was "making better decisions" within the paleo framework. There are still a lot of things to be learned beyond "eating meat, seafood, veggies, and fruits", ecspecially if you are working hard toward a specific goal. We hope to hold the nutrition talks a little more frequently. If anyone wants notes of the power point, they can email me.
Article: The Top 10 Nutritional Mistakes
The FGB workout on Saturday...
Zack and Jess handstand over Lake Dillon...
..and Joe hanging upside down on the course.
08.07.10 FGB Prep WOD
Fight Gone Bad Workout and Nutrition
We are doing the FGB workout at 9:00 AM. This is a great workout to do it you haven't done it before. After the workout we are having the Nutrition talk from 10:00 to 11:30 AM.
08.06.10 FGB and Nutrition
The MBS Youth Strength and Conditioning crew got after the Fight Gone Bad workout last week. In case you haven't had the opportunity to do the FGB workout yet, here it is:
Fight Gone Bad
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:
- Wall-ball: 20 pound ball, 10 ft target. (Reps)
- Sumo deadlift high-pull: 75 pounds (Reps)
- Box Jump: 20" box (Reps)
- Push-press: 75 pounds (Reps)
- Row: calories (Calories)
The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Saturday Schedule
We will be doing the Fight Gone Bad prep workout at 9:00 AM. Immediately following the workout, we will be holding the Nutrition Clinic from 10:00 - 11:30 AM. There will be no 10:00 AM WOD. Thanks.
08.05.10 Rope climbs
Please RSVP for the Performance Series - Nutrition clinic if you plan on attending. We will cover the in's and out's of the paleo diet and the more important aspect of applying the caveman's diet in a modern world. We will be covering the modifications for weight-loss, muscle-gain, and performance. It is scheduled to go from 10:00 AM to noon, with the last 30 minutes dedicated to questions and answers. Please RSVP by shooting us an email.
We got some great photos of rope climbs the other day. With a little work on the footwork, we were able to get several people up for their first time since grade school! Great job!
...and then another video from gymnasticbodies.com to show us where we are going to be in another 5 years! These kids have crazy strength.
08.04.10 Weightlifting Meets CrossFit
2010 CrossFit USA Weightlifting Open
Registration will be open today at noon for the first event of it's kind - a sanctioned USA Weightlifting meet combined with a third CrossFit WOD event. Registration can be found HERE.
The three-day meet will be held from Oct. 1-3 at the Cheyenne Mountain Resort in
The event will join weightlifting – one of the oldest Olympic sports – with CrossFit – one of the most popular strength and conditioning programs in the nation that combines weightlifting, sprinting and gymnastics.
The Crossfit / USA Weightlifting Open will feature athletes competing in three disciplines: the Olympic-style snatch and clean & jerk as well as a third CrossFit event called the Triplet. The Triplet will be as many rounds as possible in 10 minutes of six squat cleans (55kg men / 30kg women), 12 pull-ups and 24 double unders.
In order to register for this inaugural event, you must be a current member of USA Weightlifting. Click here to sign up for a USA Weightlifting membership
08.03.10 FGB V
Anna preparing Luke and Mary-Alex for the 2030 CrossFit Games.
This weekend is the first session in our Performance Series, a series of clinics over the next 60 days, covering everything from nutrition to efficient running technique. We really hope that you take advantage of these clinics, as we are putting together all of our lessons learned over the years into these powerful sessions.
The Performance Series - Nutrition clinic will cover the in's and out's of the paleo diet and the more important aspect of applying the caveman's diet in a modern world. We will be covering the modifications for weight-loss, muscle-gain, and performance. We have the clinic scheduled from 10:00 AM to noon, with the last 30 minutes dedicated to questions and answers. Please RSVP by shooting us an email.
Fight Gone Bad V
MBS CrossFit will be hosting Fight Gone Bad V on September 25th. Fight Gone Bad (FGB) is an annual fundraiser that benefits LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation. In preparation for FGB5, we will be doing some preparation workouts designed similar to the Fight Gone Bad workout. Our first workouit will be this Saturday at 9:00 AM before the nutrition talk. Come prepared!
08.02.10 CrossFit Football
This weekend Rich and I had the oppurtunity to attend the CrossFit Football certification held at Front Range CrossFit. If you have not heard of CrossFit Football or never been to their site, the CFFB program is a workout program designed similar to CrossFit with the exception that their program is tailored for athletes that compete in explosive sports, which may include football, baseball, hockey, lacrosse, or any other sport requiring athletes to be powerful, fast, explosive, and be able to change directions quickly. So, CrossFit "Power Sport" may be a better name for the program, but as far as I know, they are going to stick with CF Football for now.
The weekend was action-packed with a ton of warm-up drills, sprint drills, and weightlifting. Rich and I had a great time learning from the CFFB staff, which included Jon Welbourn, who played in the NFL from 1999 to 2008 on the Eagles, Chiefs, and the Patriots. You guys can look forward to some play on the programming, which may include more sprinting and changing of direction.
Congratulations to Zach and Jess Griffith! They tied the knot on Saturday in Cancun with their friends and family. We are still waiting on the wedding beach handstand pic...
