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 January 2011
01.31.11 Get Outside the Box
MBS Community Workout
This upcoming Saturday, February 5th, we will be leaving the cozy confines of our Hanger and taking our WOD outside. This will be our first Community Workout of 2011, where we will be getting out to enjoy the Great Outdoors.
All are welcome; bring your family, friends, and co-workers along to experience what MBS CrossFit is all about. Our community workout will be lots of fun and free for everyone.
We will still have our regular 9am class at MBS. Our 10am class and Team workout will be at East Park at 10:00 so long as the weather cooperates.
01.29.11 High speed, low drag
A relative of Gracie's?
Welcome Verve athletes to the gym today at 11:00 AM. Games prep athletes will be working out at 11. Normal WOD classes are at 9 and 10. Thanks.
01.27.11 Thursday
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Ben power cleaning in the final workout with the wall.
The CrossFit Games Open begins March 15th!
"Nutrition Prep Day with the Chans: Part 2", CrossFit Journal preview video [wmv] [mov]
01.26.11 Extra Motivation
Tiffany pulling a sled during one of Rich's insane Bas Rutten/Strongman circuit warmups.
Voice Your Opinion and Chat with Dwight
If you were stranded on a deserted island with one piece of CrossFit equipment, what would it be? Or, what exercise or use of a certain piece of equipment gets you pumped about coming into the gym? It could be sled pulls, rope climbs, or barbell movements. Believe it or not, we want to know what exercises or pieces of equipment motivates you.
Speaking of getting pumped and staying motivated, Dwight is offering free trash-talk to anyone that writes in comments. If you're in need of a pep talk before a WOD, all you have to do is get him started by reposting this pic somewhere on the internet. Dwight, thank you for your commitment to our community and your contribution of telling us to "harden the Fu*# up".
01.25.11 Take the stairs
***Schedule Update: The 8:00 AM class is cancelled untill further notice.***
How many Crossfit gyms have two sets of stairs they can use for training? Badass!
Train for the stair climb
Training for the Fight for Air Climb on February 27th begins today. The FAC race is a timed race of the 1,098 stairs to the top of the Republic building in downtown Denver. Money raised in the event goes toward the American Lung Association. We have done this event the past 3 years and have a blast. You can sign up with Team MBS at the link to the right. Here's a couple facts and a sample training program to help you prepare for the climb next month:
- The 1,098 stairs or 56 flights of stairs is equal to just over 36 trips up the MBS stairs.
Week 1 (this week): Do 9 round-trips on the MBS stairs as quickly as possible. Do this twice this week with a day of rest between.
Week 2 (Jan 31-Feb 5): Do 12 round-trips as quickly as possible. Do this twice this week with a day of rest between.
Week 3 (Feb 7-12): Do 15 round-trips as quickly as possible. Do this twice this week with a day of rest between.
Week 4 (Feb 14-19): Pick one day to do 18 round trips as quickly as possible. This is equal to the same number of foot connections that will be made on race-day. Write the time it takes you to do this down because it will be your goal on race-day.
Week 5 (Feb 21-23): You are now a seasoned stair-racing veteran, so doing 9 round trips one time this week will be a breeze. Take the rest of the week off to recover and mentally prepare for the race on Sunday!
01.24.11 It pays to be a winner
The 6:00 AM crew after wrecking the WOD on Friday.
Congratulations to the morning crew for getting the highest average reps on Friday's workout:
As many reps as possible in 20 minutes of:
5 Pullup
10 Box jumps 24"/20"
15 Air squats
This proved to be a smoker. The morning crew averaged 432 reps, or just over 14 rounds. The night shift came in second with 427 reps, and the lunch (Jay's team) came in last with an average of 411 reps. There was some dispute about people not coming to their 'home-room' classes on Friday, but either way it was a ton of fun watching everyone compete. The next challenge is already being planned. Stay tuned for more info. Meanwhile, Jay has delivered the agreed penance poem to the winning team. Enjoy!
Penance Poem
by Jay
While lesser men huddle abed
This stalwart group from comforts fled
Forsaking more rest
To be put to the test
By the guidance of Leah and Jared.
With nary a grumble or groan
They accept when a gauntlet is thrown.
"We know that we're awesome!"
"Those doubters, we'll floss 'em!" (I know, weak, but I had to try)
The challenge they knew they would own
Scott, RJ, Tod, women and guys
with Michelle to the occasion did rise
they rallied their band,
took total command
with the help of the shouts of Dwight Buys.
They run, haul, lift, jump (pick a verb)
They kill every rep, as we've heard
Whether pullups or squats,
They don't rest, pause or stop
And all before breakfast is served!
With naught in their guts with to thrive
with bellies that rumble and writhe
the question this begs
"Who needs ham and eggs?"
They dominate purely on drive!
For most of us, morn is a barrier
Extra sleep, so we claim, makes us merrier
Yet this group proves they're great
So the lesson to take
Is perhaps we should all wake up earlier.
Schedule Updates
There will be NO 8:00 AM classes starting this week. If you are interested in maintaining a later morning class, like 9:00 or 9:30, let us know in comments or shoot us an email.
Also, in case you missed the last update, we now have WOD's running during all strength classes. So, there are WOD's Monday - Friday at 11:00, 12:00, 4:00, 5:00, and 6:00. Check the new schedule for all updates here.
01.22.11 And The Winner Is...
Final Results
After a busy day of throwing down, the results are in. It was a close race and it came down to the wire with the 6pm class giving it everything they had to try and catch up to the Breakfast Club. In the end, the Breakfast Club's performance was too dominant, giving them the victory, with an average score of 432. The Night Shift fell just short with a score of 427 and the Lunch Bunch found themselves in the basement with an average score of 411.
Congratulations to the Breakfast Club for all of your persistence and hard work.
Normal classes today at 9:00 and 10:00 AM. Games Prep athletes will be doing 10 and 11AM workouts.
01.21.11 The Epic Showdown
The "Lunch Bunch" is hoping that there synchronized push ups pay off in the Epic Showdown.
"Breakfast Club" vs "Lunch Bunch" vs "Night Shift"
Today is the big day, The Epic Showdown is on. There has been lots of smack talk going down all week, it's time to back it up.
Not only is a poem "praising the deeds of the winning group" up for grabs, but also on the line will be bragging rights to the winner, and shame and embarsment to the losers.
Bring your 'A' Game!
01.20.11 Logging your Workouts
Rember those beautiful days with the hanger door open!
by Rich T
Keeping a log book is not an option. I see my log book as a tool for me and my coach to track my progress or lack there of. I record my body weight daily so that I can look back and see how my work capacity changes as I increase muscle mass. My log book helps me find the weight at which I perform my best. Writing out my day’s work and then visualizing myself doing it is very motivating for me. This is the biggest reason I keep log book.
Try this - before you step foot in the gym write down all the work you are going to do in your session. I do this just about every day. I also include the percentages of weight I will be lifting in a strength wod. If I do more than what I have written down that’s fine, I’ll just record it as I complete it. Because of my log book, I know all of my numbers, which keeps me driven to break my personal records. Recording information about how I felt about the workout, my diet, and sleep is also helpful. Keeping a log gives me a feeling that I’m serious about my training.
It works best for me to record one day’s work per page. At the top, I write the date, time, and body weight. Another way is to record a week’s work on one page. This may be helpful to see how much volume is in your weekly program. If you want to see a neat way to organize your book, take a look at Carolina’s. She has a few pages in the back set aside to record PR’s. I suggest that you keep a log book for an entire year. If you do this you’ll need it to be sturdy.
I’m left handed so I use a notebook with the spiral on top. The pages tear out easily but I deal with it. A book with the spiral down the side is a little better but pages still tear out easily. The MBS log books kick ass because they have so much useful information inside. Because I usually have two training sessions per day, I don’t have enough room to write the work I do or I would use one. Other choices are a ledger book or a simple composition notebook.
01.19.11 Happy Birthday Colleen
Paleo Chili
by Leah H
Many of you have jumped on the Paleo bandwagon! We love meat, veggies, fruit, and nuts! As you well know, this diet is inspired by cavemen. While we do our best to mimic those eating habits, we do live in a modern world. Probably to our detriment, our lives are full to the brim with busy schedules. Planning meals and cooking them may not be a regular routine. But if you eat Paleo you have to cook. There is just no way around it. I have found that cooking Paleo is actually very simple and quick. Paleo Chili is a quick dish I love and use all the time. If you’ve been eating Paleo you know that chili is a staple. This is my rendition of a Paleo favorite. It’s easy to cook in mass amounts, and I usually have leftovers for the rest of the week. I confess that I don’t measure at all for this recipe. It’s really not necessary and a matter of preference on the spices, so these are guesstimates. You can use practically anything in your fridge to put this together and add your own twist. If you are in a real bind, the spices, meat, and tomatoes can get the job done.
Paleo Chili
1-2 lb. ground beef (depends how meaty you want it)
½ lb. ground Italian sausage
1 14 oz canned diced tomatoes (unsalted, unsweetened)
2 14 oz canned crushed tomatoes (unsalted, unsweetened)
1 can Rotel chili (I add this to add a kick, it’s pretty spicy)
1 green pepper, chopped
1 yellow pepper, chopped
2 zucchinis, chopped 2 yellow squash, chopped
1 red onion, diced
2 tsp paprika
1 Tbs red pepper
2 Tbs chili powder
2 tsp cumin
2 tsp cayenne pepper
2 tsp black pepper
3 cloves garlic minced
3 Tbs olive oil (optional)
Brown beef and sausage with onion and garlic in large pot. In separate pan sauté zucchini, squash, and peppers until tender. After meat is cooked, add diced and crushed tomatoes. Stir in veggies. Stir in spices. I add olive oil for flavor. Enjoy!
01.18.11 Upcoming Events
Mickey crushing it!
Upcoming Events
It's a new year and there's a lot coming up in the next few months. From the Games competitions, to fund raising events to our very own Olympic Weightlifting event, there's something for everyone!
Check out the Upcoming Events on the right hand side of our page for more information and to stay up to date.
01.17.11 Post WOD Cool Down
2010 CO Open
Importance of Cooling Down & Injury Prevention
Mary Finck, DPT
MBS Physical Therapist
As you noticed, our MBS coaches do a wonderful job warming us up to prepare for the WOD. As soon as the WOD is done, everyone peels themselves up of the floor and finds their way out the door! Since everyone gets done at different times, it’s difficult to organize a group cool down.
Cooling down is just as important as warming up. After your work out, spend 5-10 minutes jumping rope, rowing or jogging at a light pace, and performing static stretches and mobility exercises.
Here are the physiological reasons your body needs to cool down:
- To gradually decrease body temperature
- To remove waste products from working muscles and dissipate lactic acid build up
- To prevent stressing the cardiovascular system by slowly decreasing heart rate and blood pressure to prevent blood from pooling in the extremities.
In addition, cooling down helps prevent DOMS (Delayed Onset Muscle Soreness), yes that lingering soreness we all get 2-3 days after a work out. There are different theories as to why DOMS occurs: tearing of muscle fibers, build up of lactic acid, and inflammatory response to mention a few. The end result is increased sensitivity in the pain receptors in the muscles which make movement painful!
Dedicating a few minutes to cooling down at the end of workouts can highly benefit the recovery process and prevent injuries from occurring. The end result is allowing yourself to get back in the gym the following day for another fun workout!
Mary is our new in house Physical Therapist offering free consultations for the remainder of January. If you are interested in making an appointment with her, please contact her at dolm32v@aol.com
01.15.11 Saturday
Normal classes today at 9:00 and 10:00 AM. Games Prep folks will be doing 10 and 11AM workouts.
01.14.11 Ninja Warrior
Matt's impressive one-hand handstand.
If you want to see some ninja warrior-action, you can catch the 2nd Annual Apex Movement Ninja Warrior competition in Englewood tomorrow. MBS athletes MJ and Scottie qualified last weekend to compete in tomorrow's final event. More information here.
01.13.11 Thursday
Leah finishing a thruster in last week's thruster/rope climb workout.
Upcoming Events
We are having an MBS Friends, Family, and Community Workout Saturday, February 5th. The park location is TBD. We plan on continuing these park workouts through the spring and summer and see them as great opportunities to share what we love with the community we live in. These will be great workouts to introduce your friends and co-workers to. More info will be posted in the coming weeks.
Next, the Bare Knuckles Weightlifting Meet is Saturday, February 19th. We first hosted this event in 2009 and had a great turnout from the Denver affiliates. However, this year the meet will be open to MBS athletes only. The judged events will be the Olympic Snatch and the Clean & Jerk. More info and signup will be at the gym.
01.12.11 Farewell Wall
An almost forgotten Christmas sweater picture from all of us at MBS.
We will be breaking the wall down after the workout today. For many of us, it is about time. But, I think many more of us will miss the wall. Post your best and worst memories of the wall to comments.
01.11.11 $250k to Fittest Man/Woman
Roxie on the wall ball.
The 2011 CrossFit Games: July 29-31 at the Home Depot Center with a $1 Million total purse and $250K first prize thanks to Reebok. Post thoughts to comments.
Check out Matt and Cherie with some helpful shopping and food preparation advice:
"Nutrition Prep Day with the Chans: Part 1" with Matt and Cherie Chan, CrossFit Journal preview video [wmv] [mov]
01.10.11 Keeping it clean
Another picture of a MBS'er (Yo) climbing the rope. If you climb the rope, we will take the pic!
Be safe on the roads today if you are heading to the gym. If you wouldn't mind also knocking your shoes off at the door or bringing your gym shoes in a bag, we could help keep our floors a bit cleaner during the week.
01.08.11 Resolution to Revolution
What's your Goal?
Resolution to Revolution Goal Setting Workshop
Today we will be hosting our goal setting workshop at 10:00am. We will cover the importance of setting goals and help you find the big "why" for yourself. Along with covering the "why", we will talk about time management skills and positive self-talk. Self-talk is important as most of us would not be friends with people if they talked to us the way we talk to ourselves. Come prepared with some personalized goals and we will formulate a strategy to help you reach them. Make a resolution to revolutionize your training in 2011.
Reminder
There will be one WOD class today at 9:00am.
Our Team Training workout at 11:00am
01.06.11 Breakfast on the Go!
Yummy Egg Muffins
6 Eggs
1/2 Cup cooked sausage or ground meat
1/2 Cup of your favorite morning veggies
1/4 Cup fresh grated raw cheese
Seasonings of your liking
Preheat oven to 350 degrees
Whisk the eggs, add in the meat followed by the veggies and cheese. Add you favorite seasonings.
Spoon into greased (or else they will stick) muffin papers and bake in muffin tray for 18-20 minutes.
Tada! Breakfast on the go! They are great reheated...
Upcoming Events
- Games Training has begun at MBS. Wednesday nights at 7pm and Saturdays at 11am are the "team training" WODs. These are advanced classes focusing on some of the more complex skills and difficult WODs. Also, be sure to check out the Games Prep WOD on a daily basises to prepare for competition. If you haven't emailed Pat to get on the team, please do so - patrick@mbscrossfit.com
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The Ninja Warrior Qualifier is tomorrow night at Apex Movement in Boulder, CO. Go support our MBS Ninjas or compete yourself. $10 sign up fee and the competition starts at 6pm. Check out some Ninja action from last years competition - http://www.youtube.com/wat
ch?v=yx6N9iv62nY - Our Resolution to Revolution Goal Setting Workshop is this Saturday, January 8th at 10am. This will be a great opportunity to learn the importance of setting goals, time management, and positive self talk. Make a resolution to revolutionize your training in 2011!
- Saturday, February 19th is the Bare Knuckles Weightlifting Meet at MBS. More information coming soon.
01.05.11 The Ultimate Exercise?
Beautiful!!!
Why I Love the Overhead Squat
by Jared J
When you get asked what your favorite thing to do at the gym, what do you respond with? Is it the thing that is the easiest for you? Is it the thing that you have made the greatest gains in? For me my favorite lift is what challenges my body the most, the overhead squat. Here is why I like the overhead squat more than any other lift.
- It is a full body movement. There is not a major muscle group and very few minor muscles groups that are not fully taxed during this lift. Shoulders and back are under constant strain to hold the weight up. The core is stressed to the point of exhaustion balancing the upper body and maintaining the spinal curve. Quads, gluts, hamstrings, and calves are all going through exertion and full range of motion.
- There is never a break during the lift. During most lifts, i.e. shoulder press, squat, deadlift even, there is a point in which effort can be minimized. During the overhead squat there is no such point. At the top or bottom of the squat the press is being held so shoulders, back and core are being used.
- Getting good at the overhead squat improves other lifts and movements. One of the main reasons we do the overhead squat in CrossFit, is to improve or prepare for the squat snatch. Without a strong overhead squat the squat snatch will look like a soup sandwich. While doing the overhead squat you have to maintain such a strong back and natural curve of the spine that when the load is moved to the shoulders for back or front squat or taken off completely for air squats body posture is going to be near perfect. Also, gaining the core strength needed for the overhead squat will make so many more movements easier in the gym.
I am sure everyone has heard their coach say to use active shoulders, turn the elbows out, pull the bar apart, try to touch your shoulders to your ears, or any of a handful of different cues. These cues are trying to get the athlete to constantly flex the muscles in their shoulders. During the entire lift those muscles need to be flexed and straining. The second the shoulders relax, stability will be lost and the lift will fail. After that, maintaining the tight core throughout the lift is of utmost importance. The better you can stabilize your core throughout the lift, the easier it will be to maintain the balance of the weight overhead.
“Once developed, the overhead squat is a thing of beauty– a masterpiece of expression in control, stability, balance, efficient power, and utility.” - Greg Glassman
Body weight overhead squat x 15
A Few More Reminders
Don't forget about our Resolution to Revolution Goal Setting Workshop going on this Saturday, January 8th at 10am. This will be a great opportunity to learn the importance of setting goals, time management, and positive self talk. Make a resolution to revolutionize your training in 2011!
Saturday WOD - 9am
Goal Setting Workshop - 10am
MBS Games Training - 11am
This Friday, January 7th is Ninja Warrior Qualifier at Apex Movement in Boulder, CO. Go support our MBS Ninjas or compete yourself. $10 sign up fee and the competition starts at 6pm. Check out some Ninja action from last years competition - http://www.youtube.com/wat
More information coming soon.
01.04.11 The Get Out of Jail Free Pill
MJ in the "finish" position getting ready to recieve the Clean at the 2010 CO Open
Ohh Fish Oil, How I love thee!
by Sean T
So what's the deal with all this talk about fish oil and what the hell is it? Well for one, I will state the obvious. Fish oil comes from those pretty little swimmers in the sea, hence 'fish' oil. The whole fish is processed to produce oil that, in return, supports our health. Everyday there are new studies coming out about the benefits of fish oil. The largest benefit of fish oil supplementation is the positive affect on your inflammatory response. Think of it as a lube for your joints. I find when I'm consistent with my fish oil intake, I am not near as sore as when I'm inconsistent with my intake. Fish oil also helps heart and brain functions. Fish oil helps lower bad cholesterol, triglycerides and blood pressure. It also helps raise your HDL's (good cholesterol). And because it’s the only form of Omega 3 that can penetrate the brain, it has been proven to help with memory, recall and focus. These are just the tip of the iceberg when it comes to health benefits of fish oil.
How much fish oil should you take? Well, it really depends on how your health level/diet is. People who are sick, not like a cold or flu, but overall health and who have crappy eating habits should up their doses, because it helps counterbalance the omega 6 fatty acids, which are the ones we want to keep on the low side. Omega 6's are in the "not so healthy foods", like conventional fatty meats, and vegetable oils. If your health and eating habits are spot-on, then we won't have to take as much. Especially if we have incorporated fish meat into our meals. As for me, I use the formula of about ¾ grams of fish oil per 10 lbs of body weight. That equates to about 9 capsules a day for me. Here is a link from Whole9Life that can help you find intake levels to meet your needs: http://whole9life.com/fish-oil/.
Which brands are the best? For me, the Kirkland Brand, that you can get at Costco is what I generally buy. I'm sure there are better quality brands out there, but as you may already know, fish oil is pretty expensive. All I really look for is that there is both EPA and DHA oils in it. The higher the better.
This should be a good first step in getting you in the right direction to start your beautiful relationship with those healthy pills!
Quick Reminders
This is the sixth week of our O-Lift Strength WOD; we will be hitten our max Clean & Jerk, and Snatch on Thursday. Get Pumped!
If you are competing in this years CrossFit Games, we have begun our Team Training. You will notice an extra Workout to the right called Games Prep. This is for everyone who wants to compete as an indavidual or on our Affiliate squad. Please email patrick@mbscrossfit.com to get on the MBS Team.
01.03.11 It's only 30 days!
Sugar Challenge
The 30 Day Sugar Challenge begins today!
What if you got rid of all refined sugars, artificial sweeteners, and high fructrose corn syrup from your diet? To really understand the effects of sugar on your body, sometimes its necessary to put it to the test. So, I challenge you to eliminate the following from your diet for 30 days:
- Sugar (cane, brown, granulated, etc.)
- Honey, maple syrup, molasses
- Artificial sweeteners (splenda, equal, etc.)
- Crystalline fructrose, sucrose, glucose
- Agave nectar, rice syrup, sugar alcohols
- Alcohol (beer, wine, liquor)
Meet Mary,
Our very own Physical Therapist!
As part of the New Year, MBS will be offering FREE Physical Therapy services for the month of January! Our in house physical therapist, Mary Finck DPT, has been involved in Crossfit for more than two years and has experience working with a variety of musculoskeletal injuries/dysfunctions and athlete’s returning to sport.
The services will include evaluation and treatment of musculoskeletal injuries which can often appear to limit training. Treatment interventions will consist of education for patients to know how “self-treat” and modify workouts to facilitate the healing process and continue to make progress toward individual goals. Examples of common injuries treated include disc hernia ions/low back pain, rotator cuff dysfunctions, knee pain, and post surgical interventions to mention a few.
Treatments will include:
Patient Education & Treatment
WOD Modifications
Injury Prevention & Mobility Screening
Ergonomic Recommendations
Manual Techniques if Indicated
For more information, or to schedule an appointment, please contact:
Mary Finck, DPT
Email: dolm32v@aol.com
01.01.11 New Year
Holiday Schedule
The gym is open for the 10:00 AM class only today. Join us for the first workout of 2011. Happy New Year.
