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 April 2011
04.30.11 Support the Crew
A group 19-man/woman pushup.
MBS will be open for regular classes tomorrow at 9:00 and 10:00 AM. If you still haven't done 11.6, this will be your last opportunity to complete the workout.
MBS athletes will be doing 11.6 at CrossFit Roots between 9-11 AM today. If you would like to come support the team, check out the CrossFit Roots website for directions and more info.
04.29.11 Friday
Bill keeping score of Dawn in workout 11.6.
MBS will be open for regular classes tomorrow at 9:00 and 10:00 AM. If you still haven't done 11.6, this will be your last opportunity to complete the workout.
04.28.11 Game Wrap
Aaron chest to bar pullup.
CrossFit Open Final
This Saturday will be the final day of the CrossFit Open (check Tuesday's post). We appreciate everyone's hard work and support of each other in the workouts. Over the past 6 weeks there has been too many personal records broken and inspiring efforts to mention in a single post. I'll do my best to get all the pics up soon. Also, a big thanks to our coaches (Rich, Leah, Dan, Sean, and Jared) for putting in the extra time and effort to make it all happen.
In case you haven't been checking the CrossFit Games Leaderboard, the MBS Team is doing VERY WELL and will be competing for a top spot at Regionals on June 10-12. We also have a couple individual competitors that will competing for a spot at the games! Way to go everyone!
A cool vid:
04.27.11 Wednesday
Michelle using explosive strength and speed in the power clean!
04.26.11 Open to a Close
Bender giving Jeff a spot during last week's bench workout.
CrossFit Open Final
The final workout for the CrossFit Open is this week. You have two options:
1. Hit the workout at MBS on Wednesday in the normal workout of the day, or
2. Head up to Crossfit Roots on Saturday and do the workout with the Roots, MBS, and Verve crews. Here is the info to sign up for a heat at Roots in Boulder.
Either way you go, you are going to get a ton of support to finish off the 2011 Games season strong. We will still have 9:00 and 10:00 AM class at MBS on Saturday. For those that can't do Wednesday at MBS or Saturday at Roots, please shoot us an email when you'd like to makeup the workout.
04.25.11 Abs and Overhead Mobility
Check out Rich giving us some ideas for working our abs. Strengthening the abs is a lot more than just developing a six-pack. Having a ripped belly also aids in stabilizing the torso in our heavy lifting. Kudos to cores.
04.22.11 Happy Birthday
Sam working on her Muscle up
HAPPY BIRTHDAY SAM
Happy 25th Birthday Sam. Thanks for the awesome workout! Running, Double Unders, and Burpees... oh my!
This is definitely a "Sam" workout.
Saturday's Schedule
We will have regular classes tomorrow at 9am and 10am.
If you are interested in heading down to CrossFit Verve tomorrow for the CrossFit Open Workout - 11.5, here's what you need to know.
Athletes must be at CrossFit Verve at 9am to sign up for a heat. Heats will start at 9:30am and run every half hour until noon. If you are interested in going to cheer on our MBS athletes will do our best to let everyone know when we will be competing.
04.21.11 Baby Green
Ethan Robert Green
We would like to offically welcome Ethan Robert Green into the MBS family. Ethan was born on Sunday, April 17th, weighing in at 8lbs, 8oz.
Congratulations to Melissa and Jacob.
04.20.11 Workout 11.5
Crossfit Games Open Workout 11.5
Power clean
This is a standard Power clean from the ground to the shoulders. The barbell begins on the ground. Touch and go is permitted. No bouncing. The barbell must come up to the shoulders, with the hips and knees fully extended and the elbows in front of the bar.
Toes to bar
In the Toes to bar, the athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.
Wallball
In the Wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below knee, and thrown to hit the specified target. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall it is no rep.
04.19.11 Bench Press
Why You Should Bench Press
Check out this video by Kelly Starrett, DPT. He talks about why the bench press is important for proper shoulder joint function and how you can relate this pressing exercise to other movements we us in everyday CrossFit life.
04.18.11 Wrist Mobility
Maintaining Wrist Mobility
By Mary Finck, DPT
Below are some ideas for wrist flexion and extension flexibility that should help with overhead movements and maintaining a good rack position. If wrist flexibility is deficient, it can effect the more proximal joints such as the elbow and shoulder. Increasing wrist flexibility can help maximize your potential!
The strongest position of the wrist is in slight extension as seen in this picture blow. Taping can be used during heavy loading to limit excessive end range. To tape the wrist prior to exercise, maintain slight extension and spread fingers, so that you can maximize the stabilization with the tape.
Wrist Extension Stretches - =Hold Stretch x 2 min. Keep palms together & fingers straight!
(A slight change in angle or pressure may help finding a point of restriction)
Wrist Flexion Stretch - Hold Stretch x 2 min
Band Distraction/Extension Mobilization - This self mobilization stretch will help with capsular opening and wrist extension. Try to supinate (turning elbow outward) at the elbow to change the location of the stretch.
NOTE: All stretches should be pain free!!
04.16.11 Fun Competition
Workout 11.4 at MBS
MBS will be hosting workout 11.4 tomorrow FREE of charge for anyone that wants to join.
The first heat will go at 9:40 AM and run roughly every 20 minutes until completion or noon, whichever comes first. Heats will be assigned on a first-come, first-serve basis. Meaning, you show up and sign up for a heat on the whiteboard. There will be between 8-12 athletes per heat.
We will be able to scale the workout for individuals that cannot do the prescribed Overhead Squat weight or muscle ups. The modification for muscle ups will be 2x ring dips.
This weekend is going to be FREE of charge, so we encourage all garage and local CF'ers to come and hang on the rings (if you get that far) with us. Keeping it simple and fun. Hope to see you here!
.JPG)
MJ after 131 reps on workout 11.4.
04.15.11 Workout at MBS
Bender finishing strong!
Workout 11.4 at MBS
MBS will be hosting workout 11.4 tomorrow for anyone that wants to join. We will begin with the first heat at 9:40 AM and run roughly every 20 minutes until completion or noon, whichever comes first. Heats will be assigned on a first-come, first-serve basis. Meaning, you show up and sign up for a heat on the whiteboard. There will be between 8-12 athletes per heat. We willl make sure everyone gets a chance to do the workout.
This weekend is going to be FREE of charge, so we encourage all garage and local CF'ers to come and hang on the rings (if you get that far) with us. Keeping it simple and fun. Hope to see you here!
04.13.11 Workout 11.4
Shirley doing an exceptional overhead squat.
The Overhead Squat
"The overhead squat is the ultimate core exercise, the heart of the snatch, and peerless in developing effective athletic movement. This functional gem trains for efficient transfer of energy from large to small body parts - the essence of sport movement. For this reason it is an indispensable tool for developing speed and power. The overhead squat also demands and develops functional flexibility, and similarly develops the squat by amplifying and cruelly punishing faults in squat posture, movement, and stability." - The Overhead Squat by Greg Glassman in the CrossFit Journal
04.12.11 3 Years
This picture was taken exactly 3 years ago today. We had 3 squat racks and a few hundred pounds of weights. We used mirrors to make the 800 sf. room look larger than it really was...it worked. You guys came and brought your friends. We thank you for making MBS a part of your lives! We look forward to many more years of building our community of STRONG Minds, Bodies, and Souls!
MBS April 2011. The best part is at the end...wait for it...
04.09.11 WOD 11.3
Will hitting a 44" box jump.
Saturday's Schedule
We will have our regular 9am and 10 am classes today. We will be taking another shot at this weeks Open Workout. For those that haven't done, or are doing workout 11.3, we will warm you up and get you prepared for the workout just like any other day. You guys are champions..you'll kick ass!
04.08.11 Shoutouts
Todd being a kid...
I'm sure she's checking the latest scores on workout 11.3..
Mike G. setting up for a clean...
Jonathan with a flawless barbell rack position...
Let's Hear Your Shoutouts
Share with everyone what you thought was awesome this week by posting a shoutout to comments. It could be your judge that counted your reps during workout 11.3. Or, it could be someone you worked out with that totally kicked ass. We will get you started with a few examples:
--Congratulations to Bill King who impressed us all by coming in Wednesday and doing 135# for six squat clean and jerks. He is currently ranked 3rd in the WORLD!
--Congratulations to Yo and Tony for getting their first muscleups on Thursday. Video will be coming soon.
--Lastly, props to all our athletes that got personal records on the clean and jerk workout and did it for REPS!
04.07.11 Mobility Series - Internal & External Rotation Stretch
The purpose of this post is to inform Crossfit members of specific stretches that are useful to incorporate into exercise to increase mobility with Thrusters, Snatch, Cleans, Overhead Squat & Jerk.
The following muscles contribute to these movements and can be stretched as pictured below:
Internal Rotation:
- Deltoid, Subscapularis, Teres major, Latissimus dorsi, pectoralis major & biceps brachii.
External Rotation:
- Deltoid, Infraspinatus, & Teres minor
The below stretches can be performed to increase range of motion in internal and external rotation. You can perform a Pre-test/Post-test screen by noting the amount of range of motion before and after the stretches. External rotation is the pitcher's throwing position and internal rotation can be assessed by noting the height you can reach up your back. The more you stretch in addition to what you do in class, the more range of motion you will get!!
External Rotation
~ Maintain good posture & hold position 2 minutes each arm
.
Internal Rotation Stretch
~ Use towel or Band, increase range of motion up back & Hold for 2 min each arm
NOTE: Do NOT over stretch in these directions if you have had shoulder instability issues (subluxation or dislocation) or have had labral tears.
Article written by: Mary Finck, DPT - MBS Physical Therapist
04.06.11 Open WOD - 11.3
The third workout of the 2011 Crossfit Open has been announced. The week 3 workout will be as many reps as possible in 5 minutes of a squat clean and jerk at 165 lbs for men and 110 lbs. for women. This workout is sure to shake up the leader board as we finally see a much heavier lift in much shorter time domain.
For this workout, the squat clean and jerk has been broken into two movements. The first being the squat clean and the second being the jerk; this is mainly for scoring purposes. The squat clean can be a squat clean, a power clean into a front squat, or you can do anything in between. The only requirement is that you start on the ground, receive the bar in the rack position, and pass through a full squat before standing. The jerk is anyway from your shoulders to a locked out possession over head. This means you can thruster it out of your squat clean, you can press it, push press it, power jerk it, or split jerk it.
Check out the Games page to find out more about the standards for workout 11.3.
This workout has left a lot of options as to how you get through it. Because this workout is so much heavier than what we are use to in the bench mark WOD know as “Grace” (30 clean and jerks at 135/95lbs), you should try your best to have a game plan coming into this workout. Visualizing how you are going to approach this 5 minute workout will make a difference because it is so short. We should all know how “Grace” feels and how long it takes us. Hopefully we all know what our max clean and jerk is. With this little bit of information you can start to piece together this workout in your mind. MBS coaches will also be on hand to help you out and push you through this exciting third workout. This workout should be a lot of fun; it is a short Olympic lift, what else could you ask for!
Good luck to everyone competing, kick some butt!
04.05.11 Recovery Methods
Mary Finck speaking at the Mobility Seminar
Recovery
You may have your own reasons for being a member of the MBS community, but one thing we all have in common is the desire to become fitter people. Whether you are trying to increase your work capacity, lose weight, become healthier, or all of the above, we are all trying to accomplish our goals using the Crossfit method of constantly varied, functional movements, done at high intensity.
One of the most under rated keys to our success may be one of the last things we think about when developing our plan of attack. That’s right, how we recover is just as important as how hard we workout. Here are a few important steps to aid you in the recovery process:
1) Get plenty of sleep. Getting 8 hours of sleep every night is the easiest way to allow your body to get the rest and recovery you need to attack workouts day in and day out.
2) Eat the right foods. Most of us have either been introduced to or have tried the Paleo diet. It is one of the most effective ways to feed your body the fuel it needs to energize yourself for workouts and aid in recovery. A combination of whole foods in the form of proteins, fruits, vegetables, and healthy fats are rich in nutrients, which are the building blocks to rebuilding muscle tissue and supplies our bodies with natural energy. Planning a head and having a post workout snack on hand will supply your body with the nutrients need to fast track your recovery.
3) Ice is your best friend. No matter what kind of soreness you may encounter, ice is the fix all recovery tool. Bumps, bruises, strains, or sprains can all be aided by ice. Whether you use a bag of ice, sit in an ice bath, or freeze some paper cups for ice massage, the cold is the one of the best ways to reduce inflammation and speed up recovery.
4) Massage is a great way to increase blood circulation, realign muscle fibers, and break up scar tissue. Unfortunately, massages can get expensive. The best way to get the benefits of a massage without the cost is rolling out on a foam roller or on a lacrosse ball. These methods may be a little painful, but they will surely help in the long run.
These are only a few ideas that will help benefit you in your recovery. Allowing yourself to recover faster, will ultimately allow you to train harder and longer. The quicker you recover, the harder you can train, which means the quicker you will reach your goals!
If you are interested in further reading material on Recovery please check out this article at Pendlay.com.
04.04.11 Week 2 in the Books
Bill with an impressive 9+ rounds in the Week 2 WOD
Workout 11.2
Now that Week 2 of the Crossfit Open is officially in the books, we can look back and be thankful that it’s over! In all seriousness, we saw some great performances from a lot of our fellow athletes. The Crossfit Open has brought out the best in everyone as we have all dug deep for every rep. Congratulations to everyone who competed in the Week 2 Workout.
Now that we are a day away from the announcement of the third Open Workout, what do you think we may see? We haven’t seen a few Crossfit classic movements such as pull ups, thrusters, or squats. We have seen two different time domains (10 minutes and 15 minutes); both were in an AMRAP format.
Heading into Week 3, are there any movements you would like to see? Are there any movements you are hoping to avoid? How about the time domain? Would a shorter or longer workout help you out? These are all questions everyone in the world will be asking over the course of the next two days. What does your Week 3 Open workout look like?
04.03.11 Active Recovery
MBS, Verve, and Roots athletes after workout 2 of 6.
For all of the athletes that competed Saturday, please remember to submit your scores by Sunday nights.
The group trip to Red Rocks is cancelled for tomorrow after a long day of competition and the need for rest. Get out and enjoy the weather.
04.02.11 The Stage is Set
MBS Welcomes Open Athletes
Today we are hosting Workout 11.2 of the CrossFit Open from 9:40 AM to 12:00 PM. Information about how to participate is below. This will be a great opportunity to do the Open workout in a fun and competitive environment. Spectators are welcome to come watch, cheer, and support.
Workout 11.2
AMRAP in 15 Minutes of:
9 Deadlifts 155 lbs./100 lbs.
12 Pushups
15 Box jumps 24"/20"
More information about the standards of movement can be found HERE.
Heat Schedule:
The heat schedule has been updated to include heat requests received as of 8:30 PM Friday night. If you didn't sign up, NO WORRIES. We have plenty of space for everyone to do the workout. Just show up and we will get you in a heat. There were a few small changes to heats. If there is a problem with the heat assignments, please just show up in the morning and let us know ASAP. We have plenty of bars and will make sure everyone gets in.
WOD 11.2 HEAT ASSIGNMENTS (pdf)
THE GYM WILL BE OPEN AT 9:00 AM FOR NORMAL WORKOUT OF THE DAY. So, in the case that you aren't signed up for the Open WOD and want to get your workout in, you can join us at 9:00. Individuals in the 9:40 heat will still go as planned.
All MBS'ers are encouraged to come watch, cheer, and support their fellow athletes even if they have already done the workout on Wednesday. The workout will be FREE for MBS members and a $20 drop-in fee for visiting athletes.
We look forward to having a great workout!
Sponsors:
Be sure to check out the following vendors and sponsors this Saturday. They will be at the event giving out discounts, Post-WOD recovery snacks, massages for athletes, and more.
Whitewave Foods
I Get It Chiropractic
Grant Family Farms
Massage by Kat
Goodbody Baked Goods
