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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 February 2011
02.28.11 Happy Birthday YO!
Yo competing in the 2010 Colorado Open
Getting Ready for the 2011 CrossFit Open
The start of the 2011 CrossFit Games is just two weeks away! Our Games Athletes have been busy prepping themselves for this ultimate test of fitness. To help generate some excitement around the gym about the 2011 Season, we will be revisiting the events from last years 2010 CrossFit Games. The events from last years Games were creative and very challenging, so be prepared for some demanding but fun workouts, as we compete against last years best!
Our goal is to get everyone at MBS involved in this year’s Games. We would love to see everyone participate in what will be the largest CrossFit event in history. Athletes from all over the world, from every fitness level, and every walk of life will be competing in this event. Just like every other workout we do in CrossFit, these events will be scalable to everyone’s fitness level. Let’s show the world why MBS is the BEST.
Here are the WODs for the rest of this week, all workouts are scaleable:
Tuesday
“Amanda Miller”
9-7-5 reps, For Time:
Muscle ups
Squat Snatch
Wednesday
“Hell-In”
For time:
Run 1,200 meters
63 kettlebell swings – 53/35lbs.
36 pull-ups
Run 800 meters
42 kettlebell swings – 53/35lbs.
24 pull-ups
Run 400 meters
21 kettlebell swings – 53/35lbs.
12 pull-ups
Thursday
"Stadium Workout"
For time:
Unload multiple an array of weighted sandbags from one staircase, and stack them on the other staircase. Don't drop the wheelbarrow!
Friday
AMRAP 7 minutes:
7 Deadlifts
Sprint across gym
14 Squats or pistols
21 Double-unders
Sprint back
Saturday
7 rounds for time of:
3 cleans (205/135 lb.)
4 Handstand push-ups
Reminder: Our new 5/3/1 Strength Program begins this week. We have made some changes to incorporate new exercises and methods that we think will spice up the program for better results. Check the results from the last 12-week cycle. Make sure to print your strength logbook. Strength class times are Tuesday and Thursdays at noon and 6:00 PM.
02.26.11 Hard to the Core
Awesome job in yesterday's workout. Not the running or the cold kept the truly hardcore from hitting 400 singles, a mile run, 40 burpees, 40 pullups, and 40 knees to elbows for time.
Games Prep Athletes: Workout at 11:00 AM rather than previously planned 10:00.
Good luck to the athletes running the Fight For Air Climb on Sunday.
02.24.11 Resting Place
Eric finding a point to rest in the workout. How often do you go "all out" in a workout?? Do you save some in the tank just in case, or for the drive home?
Girls VS. Boys: While the morning crew is still high on their win from last month's Class VS. Class challenge, Jay has everyone stirring for the next challenge which will be the guys vs. the girls. Similar to last month, the workouts for the entire day will be summed together for the final score. Losing team posts a poem about the winning team's greatness.
02.23.11 Handstand Development
Gabrielle getting her MBS front page blog debut in a scaled handstand position. The handstand position is an exericise you won't find in many running or bodybuilding magazines, but we think it is an awesome exercise to strengthen the shoulders and test core strength. Being able to hold yourself comfortably in a handstand is a prerequisite to doing the much-desired handstand pushup.
Handstand Development, Roger Harrell [wmv][mov]
Handstand Games, Roger Harrell [wmv][mov]
Handstand Drills, Jeff Tucker (CFJ Preview) [wmv][mov] » Jul 7 08
Handstand Drills Pt II, Jeff Tucker (CFJ Preview) [wmv][mov] » Jul 27 08
Handstand Progressions, CrossFit Kids [wmv][mov] » Jan 20 08
Handstand Pushup Band Support, Jeff Tucker [wmv][mov] » Aug 28 08
Handstand Pushup Band Support Part II, Jeff Tucker [wmv][mov] » Oct 12 08
Best Skills Handstand Video
02.21.11 Changes to Strength Program
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.
02.19.11 Sectional Open Update
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
02.18.11 Happy Birthday Paige
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.
02.17.11 What to eat in a pinch?
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.
02.16.11 Bare Knuckles
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.
02.15.11 MBS Physical Therapy Services
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.
02.14.11 Happy Valentine's Day
Tony working on the wall walk.
Do something "Sweet" for Valentine's Day!
Workout for a cause... Help save a child's life!
Help us help save the lives of children fighting cancer as we host a “Workout for a Cause” benefiting St. Jude Research Hospital.
This is a great opportunity to bring your special someone in to MBS and show them why you love it, after all couples that sweat together stay together! Don't have a sweetie? No Prob! Partner up with anyone and make Valentine’s Day special! If you would like to participate in this fundraiser for a great cause, and be eligible for the prizes, a $20/person or $35/couple donation is required. Feel free to get pledges/donations from your friends, family, co-workers, etc. because the team that raises the most money will earn a FREE 1 month membership! Show your co-workers how much of a B#D A$$ you are, have them pledge $.10 per rep or $25 per pullup or even $2-5 per round you complete! St. Jude is a not for profit hospital that runs solely on donations from events like this one. It's operating costs are over 1.5 million dollars a day, yet they will never turn a child away due to their families inability to pay.
St. Jude donation forms will be at the gym for you to get pledges, otherwise we will collect your donation prior to the WOD. 3, 2, 1... Let's raise some money for St. Jude Kids!
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.
02.11.11 MBS Weightlifting Meet
Don't mess with with the Yo-han.
Sign up for MBS Weightlifting Meet
Next Saturday is revival of the Bare Knuckles Weightlifting Meet that we originally held in 2009. The only exception is that we have changed it to an MBS-only event. The meet will be a strength contest consisting of two events: the Olympic snatch and the Clean & Jerk. Athletes will have 3 attempts at each lift for a 1 rep max.
This is an opportunity for you to experience the sport of Olympic Weightlifting without the stress of an actual event. It will be just like any other day with the exception that we will judge each lift for it's legitimacy. You will learn a ton and gain a lot of respect for the sport.
When: Next Saturday. Weigh-in's begin at 8:45 and lifting will go shortly after.
Cost: $10. Prizes for best male and female lifter
To learn more about the sport of weightliftng, visit USAW's website. Also, check out USAW's rulebook.
02.10.11 Workout for a Cause
Air Jordan.
Janelle: On the "Workout for a Cause" Fundraiser
Pat: Hey Babe. What's the deal with Monday's workout...and what do you want to do for Valentines Day?
Janelle: Are you serious? We have the Workout for A Cause benefitting St. Jude and you are my partner, remember? You are supposed to sweat with your sweetie! Maybe I should find a new partner? The workout can be done with a spouse, friend, workout partner, or any other breathing body...
Pat: Oh yeah, I remember now. It's a 30-minute AMRAP (as many rounds as possible) of 5 pullups, 10 pushups, and 15 squats, right? How is that going to work?
Janelle: It's simple. One partner works at a time and the reps can be broken up any way. Meaning, I could do a round and then you could do a round. Or, I could do the pullups, you do the pushups, and we could split the squats...it doesn't matter, just as long as the work gets done!
Pat: Wait, check this out. How about I do the pullups, the pushups, AND the squats because I'm a little faster at them? And, when I need a breather you can do a round so I can catch my breath.
Janelle: Whatever. If you think that's the way to get the most rounds, I'll do that. The real reason for this workout is to raise money for a great cause. St. Jude Childeren's Research Hospital helps children battling cancer and this is a great oppurtunity for MBS to make a difference.
Pat: Sounds good. Are all the details on the website?
Janelle: Yep, you can click on the Workout for a Cause in the Upcoming Events area of the MBS website. Oh by the way, you asked me what I wanted for Valentine's Day...and I decided that after kicking everyone's butt in the workout, I would love for you to suprise me with a romantic evening.
Pat: Ok, I'm on top of it. Here we go, on three. One, two, three...
Pat and Janelle: Team Nighthawk rules!!!
02.09.11 CrossFit Kids
Kevin running with some added "weight" in our CrossFit Kids class. Are your kids CrossFit? If they're not, why not?
02.08.11 Paleo Chocolate
Tuesday morning classes are canceled due to the weather. Lunch classes will go as scheduled.
Cavewomen & Chocolate
by Leah Hosburgh
Chocolate is one of my favorite things about life. As it turns out chocolate has been very popular through the ages. In Central America, the Mayans used cacao in drinks and as a spice dating back to 600 BC (Cohen, 2000). Later, the Aztecs got in on it, as they used it for drinks and even as a form of currency. We can thank Spanish explorer Hernando Cortez for bringing the luxury back to Europe after conquering the Aztecs in the early 16th century. This stimulated an elite interest in what became a very important delicacy and stimulus for trade. The Spaniards decided to add some sugar, cinnamon, and some other spices to the bitter drink and BAM! Hot chocolate is born.
The rawest form of chocolate is the cocao bean, fruit of the cacao tree (Theobroma cacao). The seeds are harvested in abundance twice a year. Then they are fermented, dried, roasted, and ground to create cacao powder. Most of the chocolate we eat has been mixed with milk (or some variation of that), lots of sugar, oils, and preservatives. But there are some important things to know about chocolate. It does contain some caffeine and theobromine, which are stimulants. A 6 oz. cup of hot chocolate contains 10 mg of caffeine, 4 oz of milk chocolate contains 24 mg, and 4 oz of dark chocolate contains 80 mg (Cohen, 2000). A 6 oz cup of percolated coffee contains about 100 mg. Most of the chocolate you consume is not going to have the same stimulatory effect as a cup of coffee would. That isn’t to say that the stimulating properties in cocoa don’t contribute to that chocolate addiction or craving you may have. Cacao also contains phenylehylamine (PEA), a chemical in the brain that can make us happy (www.fieldmuseum.org/chocolate), though the effects are mild at best. It also contains all the major macronutrients: protein, carbohydrates, and fat. Cocoa is rich in flavanols, an antioxidant that may reduce chances of heart disease, decrease cell damage, and protect the skin. Cocoa also has a decent amount of fiber, riboflavin, calcium, magnesium and iron. So there are some real benefits to eating cocoa.
How much is good? Dr. Katherine Zeratsky from the Mayo Clinic recommends eating chocolate with a cocoa content of 65% or higher and limiting it to 3 oz a day, as chocolate is still high in calories (http://www.mayoclinic.com/health/healthy-chocolate/AN02060). Now that we have the dr.’s recommendation, just use your head. I am not sure there is a consensus in the Paleo community. Some believe in taking it out entirely because it only contributes to sugar dependency, never allowing your body to come off that insulin high completely. In other words, giving in to your chocolate desires fuels the need for that texture, flavor, and indulgence psychologically and physically. If you do decide to partake, the general rule of thumb is the purer the better and in moderation. I do a chocolate cheat once a week. Chocolate bars can be bought with cocoa content as high as 99% to 100%. Lindt’s 99% cocoa bar has basic and pure ingredients. I think Newman’s Own Super Dark Chocolate is the yummiest for being 70% cocoa. I know many Paleoites who refuse to go under 85%. (You can find most of these options at almost any grocery store.) Make sure you know the cocoa content. Just because it’s dark doesn’t mean it isn’t loaded with a bunch of sugar. Case in point. Sure, you will likely add sugar to your cocoa, but there probably isn’t any need to add three different kinds of sugar: sugar, corn syrup, AND invert sugar?
Dr.'s RJ and Michelle had a fun and easy solution: make your own chocolate!
You need:
-1 100% cocoa bar (Ghiradelli at Whole Foods worked well)
-3 Tb honey
-2 Tb coconut oil
Heat coconut oil and chocolate in saucepan until melted. Stir in honey. Place in container with wax paper on the bottom. Put in freezer for two hours. Enjoy!
Now you are in control of the ingredients and how much of each you want in your chocolate. That dosage was just a guess on my part and it was deeeelicious!
Post your favorite cocoa recipe/bar and share the love!
02.07.11 Warm up your max
Rich isn't usually the last one to finish the workout, but he was when he subbed muscle ups for pullups in Saturday's "100 Burpee pullups for time" workout.
How to Warm up to Your Max
The conventional idea that strength training involves lifting weights for multiple sets of repetitions of 8-15 is flawed. To increase strength, you must lift weights that challenge you for 1-3 reps. A great deal of information has already been written on the benefits of lifting heavy weight (see links below) , but what has seen much less discussion is the topic of how to warm up to your heavy singles, doubles, and triples.
A large part of your routine before a max attempt is going to be based on your individual preference. Some people will like a few more reps, while some will like a few less. Additionally, you will likely adjust the rep/weights according to your emotional and physical state during your session. Regardless, here is a basic warm up template you can use the next time you go for a max. The only adjustment that would be made for the snatch and clean and jerk movements is that the reps would be slightly reduced as to not fatigue the athlete too quickly.
Power lifts (squats, deadlifts, presses) for 1-3 rep max:
10-12 reps bar, rest 2 minutes
8-10 reps @ 40%, rest 2 minutes
6-8 reps @ 50%, rest 2 minutes
4-6 reps @ 60%, rest 2 minutes
4-6 reps @ 70%, rest 2 minutes
1-2 reps @ 80%, rest 2 minutes
1 rep @ 85%, rest 2-4 minutes
1 rep @ 90%, rest 2-4 minutes
1 rep @ 95-100%, rest 2-4 minutes
1 rep @ 100-105%
What you should end up with is a 20-30 minute session where you properly warmed up the movement and allowed enough rest in between sets to properly recover before each rep. Again, this will be adjusted to how you are feeling the day of the test. Here are a few last tips to help you reach your full potential:
1. Do your homework. If you know you are going to be doing a heavy lift, get online and watch some video of professionals lifting. You can continue to visualize the good technique when you do the lift later.
2. Lift rested. If at all possible, allow yourself proper rest before your session. To test your full potential, your central nervous system and muscles need to be as rested as possible. This means 8+ hours of sleep and minimal nervous tension through the day.
3. Fuel your body. Up to this point, I've never had anyone puke on a single rep deadlift day. Eating nutrient-dense food 30 minutes before your lifting session will keep your energy levels high.
4. Go with your gut. Now, if you are completely new to weightlifting, this might not mean anything to you. But, if you've been lifting for awhile and know your way around the bar, you need to let your body do the talking. I frequently see people cutting themselves short because they are over-involved in their numbers and logbook. Numbers and this template are nothing more than tools to help you reach your potential. Use the tools correctly and you will have success.
Sign up for the Fight for Air Climb, MBS Weightlifting Meet, and St. Judes Valentines Day WOD on the community board at the gym.
02.05.11 Happy Birthday Carolina
MBS Community Workout
Today's Community workout will be at the GYM. Sorry to all who were looking forward to being outside!
Don't forget to bring a friend, co-worker, or family member to either workout, 9:00am or 10:00am. It's Carolina Birthday WOD, so it's going to be a fun one. Games Prep will follow the workout at 11:00am. See everyone in the morning.
02.04.11 February Events
Have you been training for the Fight For Air Climb???
February Events
MBS Community Park Workout - Sat Feb. 5th
We still plan on having our MBS Community workout tomorrow morning at 10am. Depending on the weather we may move the workout back to the gym. Either way, everyone should bring a friend, co-worker, or family member to try MBS CrossFit on us. We will post the location of tomorrow's workout as soon as we make a decision in today's comments and on tomorrow's blog post.
Workout for a Cause - Mon Feb. 14th
Forget the roses & chocolate this year... Instead let’s do something meaningful! Help us help save the lives of children fighting cancer as we host a “Workout for a Cause” benefiting St. Jude Children’s Research Hospital.
Donation forms are at the gym if you’d like to get pledges, otherwise we will collect your donation prior to 3, 2, 1... GO!
MBS Bare Knuckles Weightlifting Meet - Sat Feb. 19th
We will be hosting our very own in house Olympic Weightlifting Meet. Lifts will include the Snatch and Clean & Jerk (USA Weightlifting rules apply). The entry fee is $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.
Fight For Air Climb - Sun Feb. 27th
This is our 3rd year paricipating in this event. You will be attempting to run which will more than likely be a steady climb up 112 flights of stairs, and although you want to walk, you will dig deep, fill your lungs with air, keep on treking, the whole race will last less than 10 minutes, and the view of downtown Denver is amazing from the top. The Anthem Fight for Air Climb raises funds for lung health issues that are more critical now than ever before. Lung disease is the third leading cause of death in the United States. Join Team MBS CrossFit today by going to the "Fight For Air Climb" link on the right of our page.
02.03.11 Top 10...
JARED'S TOP TEN
I was trying to figure out my favorite or the best videos on youtube but I couldn’t pick just one. So like Moses, Letterman, and Sportscenter before me, here are my TOP 10 youtube videos.
10. The only thing tredmills are good for
9. Great Song, Great video....plus I was in Baghdad and saw a lot of these places
8. Challenging...Yes, Horribly Awesome Idea....Absolutely
6. It was going to be this one of BJ Penn because he rocks and this is impressive but I found this one of a woman doing the same thing (this had nothing to do with what she is wearing)
5. A couple of Crossfit Juggernauts going head to head
4. Since most of us will never compete in the world game maybe we should Try this out!
3. My Hero!
1. If you think MBS is hardcore check out This Place.
10 through 4 are some videos to get you smiling, laughing, and maybe show you something you haven’t seen before. Number 3 and 2, although meant to give Pat a little jab, in all seriousness are one of the greatest assets we at MBS have. A world class athlete who not only frequently moves large loads quickly over long distances but is knowledgeable and a great coach. I also think Sean will be hot on his heals this year for those of you who haven’t seen these guys train.
The last video is truly what motivates me. I can’t imagine going to a “globo gym” ever again. It isn’t just the workouts that crossfit provides either. It is the community, the camaraderie, the beneficial lifestyle demands, and Dwight cursing and yelling at the end of most WODs. If you have a video that motivates you post the link so we can all check it out.
02.02.11 Valentine's Day Fundraiser
Workout for a Cause, benefiting St. Jude Research Hospital
Do something "Sweet" this Valentine's Day!
Workout for a cause... Help save a child's life!
Forget the roses & chocolate this year...instead let’s do something meaningful! Help us help save the lives of children fighting cancer as we host a “Workout for a Cause” benefiting St. Jude Research Hospital.
This is a great opportunity to bring your special someone in to MBS and show them why you love it, after all couples that sweat together stay together! Don't have a sweetie? No Prob! Partner up with anyone and make Valentine’s Day special! If you would like to participate in this fundraiser for a great cause, and be eligible for the prizes, a $20/person or $35/couple donation is required. Feel free to get pledges/donations from your friends, family, co-workers, etc. because the team that raises the most money will earn a FREE 1 month membership! Show your co-workers how much of a B#D A$$ you are, have them pledge $.10 per rep or $25 per pullup or even $2-5 per round you complete! St. Jude is a not for profit hospital that runs solely on donations from events like this one. It's operating costs are over 1.5 million dollars a day, yet they will never turn a child away due to their families inability to pay.
Please sign up and commit to a class by Friday, February 11 for this special event so that we can plan accordingly, the sign up sheets are posted on the wall near the entrance of the gym.
St. Jude donation forms are at the gym if you’d like to get pledges, otherwise we will collect your donation prior to the WOD. 3, 2, 1... GO raise some money!
What: MBS Workout for a Cause
When: Monday, February 14, 2026
Time: All regular WOD Classes
WOD: With a Partner (your sweetie) or otherwise, 1 person
working at a time, can be broken up any way you’d
like:
AMRAP in 30 Minutes of:
5 Pullups
10 Pushups
15 Squats
** Can be scaled as needed**
Prizes to be awarded to the team that gets the most reps Rx'd and the team that raises the most money!
For more information and to register go to Upcoming Events on our homepage.
02.01.11 The Sunshine Vitamin
Morning Classes are Cancelled today due to weather. Lunch and evening classes are on our normal schedule. Please Drive Safe!
MBS taking advantage of Vitamin D on a beautiful day not so long ago!
Vitamin D
by Sean T.
Since most of us have jumped on the Paleo bandwagon, we have come to love our new sense of wellness and overall health. We get all our nutrients from the foods we eat, i.e. meats, fruits, veggies... you know the rest. But there is one nutrient we can come up short in, especially during the cloudy days. You guessed it, vitamin D. Studies have shown we should be getting at least 800-1000 IU of vitamin D a day. We should also be aware that more than 10,000 IU daily can be toxic and is not recommended.
Vitamin D can come in the form of sunshine, vitamin D3 pills, or some fatty fish. For us, living in a state that has more sunny days than San Diego, it's not asking a lot to get around 15 minutes of sun exposure to about 40% of our body, which is recommended if we aren't supplementing with Vitamin D3 pills or eating fish everyday.
But what about our much distant relatives? They sure didn't have D3 pills available. Our ancestors didn't have an issue with it, because they spent their entire day in the sun, and this led them to receive plenty of Vitamin D.
Per Dr. Cordain's website, studies have shown that low vitamin D in the body has been linked to multiple cancers, hypertension, infectious diseases, muscle weakness, osteoporosis, metabolic syndrome, and cardiovascular mortality...... Wow! Sure seems worth it to take a tiny pill everyday or get a little bit of sunshine!
The most helpful information I found on vitamin D is on Dr. Cordain's website, www.thepaleodiet.com. Here you can type vitamin D into the search and it gives you multiple links from his site. You also can't go wrong with Google, but I found Dr. Cordain's site easy to read and very relative to the Paleo lifestyle.
Reminder
Don't forget to join us this Saturday, February 5th at East Park in Broomfield for some fun and Vitamin D! Workout starts at 10am; bring your family, friends, and co-workers for a free MBS workout.
