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 May 2011
05.31.11 (NOT) Over the hill
Thanks to everyone that came to the BBQ on Saturday. There was plenty of food and we couldn't have asked for a better way to celebrate 3 years of the gym and my 30th Birthday party than with all our gym friends. These are a few of the pictures that we took. For everyone that asked me if I am feeling "older" turning 30, just look at these pictures. I think it's safe to say that I feel like a spring chicken and I have many more good years left. BTW, we will be replicating these same pictures at my 40th Birthday party at the gym. Thanks again everyone.
05.30.11 Honor our Heroes
Today we honor all those that have fallen in service to our country. There will be only ONE WORKOUT AT 11:00 AM. All other workouts are cancelled.
05.28.11 Happy 3 Year Anniversary
Pat, Janelle, and Gracie during their MBS journey
Happy Anniversary MBS
We would like to thank everyone for all of your support and generosity over the past 3 years. Thank you all for helping to grow and build the MBS community. We look forward to another great year of health and fitness.
Come help us celebrate today at 4pm; we will be having a Potluck / BYOB / BBQ at the Hangar.
05.27.11 Yea Weekend!!!
Weekend Reminders
Saturday Classes are on our normal schedule at 9am and 10am.
Celebrate our 3rd year anniversary and Pat's Birthday with us Saturday afternoon at 4pm. We will be BBQ'en at the Hanger. Bring your friends and family, a dish to share with everyone, and BYOB.
On Sunday we will be going to Blitz Paintball in Dacono. We plan to start playing around noon. Sign up at the gym on the WOD white board. We were able to get a great deal for everyone; only $33 per person.
Monday is Memorial Day, so we will be celebrating with an 11am WOD. This will be the only class of the day.
Enjoy your long weekend!
05.26.11 Hip Mobility
Need More Explosive Hips?
A lack of hip range of motion can create many limitations for deep squatting movements, running, and explosive hip extension used for olympic lifts.
Common Injuries in the hip include:
- Tightness of Iliopsoas (Hip Flexors), rectus femoris, & hamstrings
- Iliotibial band tightness
- Labral Tears
- Hip Abduction (Glut Medius) weakness
- Piriformis Syndrome
Below are some stretches to increase your range of motion in the important motions of the hip (there are 6 motions at the hip just FYI)! Hold stretches for >2 min each leg. Try to mobilize the joint capsule with your own force as tolerated to increase range.
Anterior Hip Stretch (can be done against wall)
Posterior Mobilization with External Rotation Stretch
External Rotation Stretch with Lateral Mobilization
Hamstring Stretch with Posterior Capsule Mobilization
**Next Mobility Clinic with Mary**
Monday June 6th, 2011 @ 6:00 pm
Topic: Hip Mobility & Injury Prevention
If you would like to set up an appointment for an injury please contact:
Mary Finck, DPT Email: Dolm32v@aol.com or Phone: (505) 400-3234
05.25.11 PARTY!
MBS 3 Year Anniversary and Pat's Birthday Weekend
Saturday WOD
Normal classes will be at 9am and 10am.
BBQ - Saturday
We will be having a Potluck BBQ at the hanger this Saturday, May 28th to celebrate MBS CrossFit's 3rd Anniversary and the 30th Birthday of our very own, Patrick Burke . Festivities are from 4pm to 8pm, friends and family are welcome. Please bring something delicious to share with everyone. BYOB!
Paintball - Sunday
The MBS Crew will be heading to the battlefield this Sunday, May 29th, for some good ole' Paintballen'. We will meet at Blitz Paintball in Dacono and play from noon until 4ish. Sign up at the gym on the WOD white board.
Memorial Day WOD
We will only have one class this Monday at 11am. Get out and enjoy the weather!
Running
Running Camp is meeting tonight at 6:00 PM at the gym.
05.24.11 Attention Parents
MBS Kids and Kettlebells
Why Kids Should Do CrossFit - Part 2
By Leah Hosburgh
Brain Development
Studies have shown that kids who participate in physical activity are more likely to succeed in the class room. A study done in San Diego had an elementary class do CrossFit Kids everyday for 30 minutes. The results were a 100% improvement in math and 35% improvement in language. Programs like this have even helped to get kids off of medications such as Ritalin for ADD and Insulin for Type II Diabetes.
Community
CrossFit athletes describe completing a workout together like they went to war together. CrossFit elicits remarkable results. It’s not without hard work, however. The best part is that people go through the pain together and come out the other side a little more connected. Kids learn teamwork, taking risks, trusting each other and how to communicate. They see their friends through one more rep and then celebrate their accomplishments.
It’s Safe
CrossFit asks the body to move in ways it was meant to. With good coaching and proper technique, these movements are safer than most sports. As Dr. Jon Gary, a CrossFit Kids Coach and neurobiologist , says, there are “three orders of magnitude greater—thousand times, ten-thousand times more injuries in competitive sports than there are in weightlifting” (Crossfit Journal, March 9, 2025). Injuries are more likely when movement is sporadic or unplanned, like twisting the ankle while trying to receive a basketball. By design, CrossFit does not allow for such incidents, and we, as coaches, teach technique, consistency, and then intensity in that order.
Best Prep for Sports
CrossFit is meant to be the foundation for developing sport such as, baseball, basketball, football, or lacrosse. CrossFit programming will develop strong athletes in the ten general physical skills: cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed coordination, agility, balance, accuracy. All of these skills are part and parcel to any sport, and CrossFit teaches kids how to master them across broad time and modal domains.
It’s Fun
What’s more interesting to kids than constantly varied? Each day presents something new, different, challenging, and never boring!
If you are looking for more information on our kids program please email us or check out our website.
05.23.11 Technique Training
Mike going over head
Olympic Lifting
Strength Class (Tuesdays and Thursdays at 12PM and 6PM) is taking a special focus on the snatch and clean and jerk for the next two weeks. This is your opportunity to break these lifts down and have a coach critique your movement. The power and explosiveness required for the Olympic movements will help almost every other movement you do in CrossFit and in life.
For those of you questioning whether or not you should do the Strength Class - DO IT! Every one of our lifters, men and women alike, that have done the strength class have seen improvements in both their Oly lifts (snatch and clean and jerk) and their power lifts (deadlift, press, and squat). If you have any questions about the class, shoot me an email.
Running
Running Camp is meeting Wednesday nights at 6:00 PM at the gym. This is a great opportunity for ANYONE at any skill level to work on their running. Each session is broken into 30-40 minute skill practice and drills with another 15-20 minutes of running application. You don't need to sign up, just show up. We WILL run rain or shine so dress accordingly!
05.20.11 Regional WODs Announced
Check out Darby turning 50 today, so we went with the "Filthy 50."
Regional Workout Are Announced
Come June 10th-12th the Aurora Public School Stadium is going to be straight madness!! Athletes from Colorado, Utah, Nevada, New Mexico, and Arizona will be competing for 3 individual mens and womens, and team spots to travel to California for the World Games.
The MBS Team qualified for the Regionals by placing 3rd in the Open. The athletes representing our team are Leah Hosburgh, Karen Ramirez, Yo Snavely, Rich Trujillo, Matt Johnson, and Rob Hernandez. Our alternates are Samantha Griffith and Jonathan Roof. Our individual competitors are Pat Burke, Sean Tallman, and Dan Fink.
The workouts are posted below (they look nasty fun!). Tickets for the entire weekend are $25 and can be purchased HERE.
If you would like to help with judging or the various other volunteering opportunities, email volunteer@frontrangecrossfit.com.
Individual Workouts
Workout 1
For time:
Run 1000 meters
30 Handstand push-ups
Row 1000 meters
Workout 2
Thruster Ladder - Athletes will have 20 seconds to take a barbell from the ground, then perform one thruster at a specified weight. They will have 10 seconds to transition to the next barbell. Their result is the highest successful thruster.
Men’s weights in pounds: 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295
Women’s weights in pounds: 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Workout 3
21-15-9 reps for time of:
Deadlift (315lb / 205lb)
Box jump (30”/24”)
Workout 4
For time:
100 Pull-ups
100 Kettlebell swings (53lb / 35lb)
100 Double-unders
100 Overhead squats (95lb / 65lb)
Workout 5
“Amanda”
9-7-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Workout 6
For time:
20 Calorie row
30 Burpees
40 Two-hand dumbbell ground-to-overhead (45lb / 25lb)
50 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
Team Workouts
Workout 1
For time:
4 X 750m Row
50 Handstand push-ups
4 X 750m Row
Teams of 4 (2 men, 2 women)
Workout 2
Thruster Ladder, same rules as the individuals. Teams of 2 (1 man, 1 woman).
Workout 3
21-15-9 reps for time of:
Deadlift (285lb / 185lb)
Box jump (30”/24”)
Teams of 2 (1 man, 1 woman).
Workout 4
For time:
250 Pull-ups
250 Kettlebell swings (53lb / 35 lb)
250 Double-unders
250 Overhead squats (95lb / 65lb)
Teams of 4 (2 men, 2 women).
Workout 5
Team “Amanda”
9-9-7-7-5-5 reps for time of:
Ring muscle-up
Squat snatch (135lb / 95lb)
Teams of 2 (1 man, 1 woman).
Workout 6
For time:
20 Calorie row
30 Burpees
30 Dumbbell ground-to-overhead (45lb / 25lb)
30 Toes-to-bar
100 foot Overhead walking lunge (45lb plate / 25lb)
150 foot Sprint
Teams of 4 (2 men, 2 women).
05.17.11 Updates
Michael with weight in heels, back flat, and shoulders above bar ready to pull a deadlift. Deadlifts are awesome!
Schedule Reminders
Running Camp is meeting Wednesday nights at 6:00 PM at the gym. This is a great opportunity for ANYONE at any skill level to work on their running. Each session is broken into 30-40 minute skill practice and drills with another 15-20 minutes of running application. You don't need to sign up, just show up.
Also, we found that everyone got a lot out of the Abs Demolition class that we had on Wednesday nights, so we are just going to incorporate a crap-ton (that means a lot) of abs into our Wednesday WOD's. Just think of Wednesday as Ab Day until further notice, or until all our abs are poking through our shirts.
Strength Class (Tuesdays and Thursdays at 12PM and 6PM) will be on break beginning next week for two weeks. We will begin the next 12-Week Olympic Lifting cycle on June 6th. For those of you questioning whether or not you should do the Strength Class - DO IT! Every one of our lifters, men and women alike, that have done the strength class have seen improvements in both their Oly lifts (snatch and clean and jerk) and their power lifts (deadlift, press, and squat). If you have any questions about the class, shoot me an email.
Rather than taking the two weeks off, we are going to do a special focus on the snatch and the clean and jerk. Tuesdays will be dedicated to snatch and Thursdays to the clean and jerk. The full hour will be dedicated to working on the fundamentals of each lift. This is a great opportunity to clean the slate and re-focus on technique. Again, shoot me an email if you have any questions.
Meatless bacon...
05.16.11 Full Effect
Congratulations to Bender and Rob H. for completing their CrossFit Level I Certification!
Reminder: Both WOD classes and Strength Classes will be doing the CrossFit Total tomorrow. If you haven't done the CrossFit Total before, it is a test of your single-rep max back squat, barbell press, and deadlift all in a single session. For those of you finishing up the 12-week strength program, you should be excited to measure your progress!
05.14.11 Secret Saturday
Today's classes will be as normal; 9:00 am & 10:00am.
Be prepared for a surprise chipper, it should be lots of fun!!
05.13.11 Double Dream Feet
Double Dream Feet
If you loved Double Dream Hands, check out the sequel, Double Dream Feet. Sprint is blowing it up with their website and commercial!!
Leah and Rich have requested that everyone learns Double Dream Feet for Saturday mornings classes. They have come up with an awesome new WOD that involves Dream Feet!
05.12.11 Thoracic Spine Mobility
Thoracic Spine Mobility
It is important to maintain good mobility of the thoracic spine to allow for upright posture, posterior shoulder placement and neutral head movements; all these things will all impact your over head range of motion. Here are some stretches you can spend 2 min on every day to increase your thoracic extension. Always remember POSTURE is key . . activate those rhomboids and scapular depressor muscles; chest up & shoulders back!!
T-Spine Extension Exercises
It is also important to break up adhesions between the muscle and the connective tissue/nerves, so your muscles can move easier and your fascia is more mobile. These soft tissue mobility exercises can be done on any muscle. Just put pressure on the muscle, yes where it hurts, and move your arm in the direction of the muscle fibers. The major muscle groups to focus on are your rhomboids & upper traps (which are attached to the thoracic spine) and rotator cuff muscles.
Thoracic Spine & Shoulder Soft Tissue Mobilization
Note: All stretches should be within pain free range.
Mary Finck, DPT
Dolm32v@aol.com
(505) 400-3234
05.11.11 Summer Events
Tough Mudder
The 2011 Tough Mudder event is just around the corner. The event will be held at the Beaver Creek Resort in Avon, CO on Saturday June 25th and Sunday June 26th. The event is 85% full, click here if you would like to join the MBS Team; time is running out!
Warrior Dash
The 2011 Warrior Dash is another fun summer event that will be held on Saturday August 20th and Sunday August 21st. "Warrior Dash is a mud crawling, fire leaping, extreme run from hell. This fierce running series is held on the most challenging and rugged terrain across the glob. Warriors conquer extreme obstacles, push their limits, and celebrate with kick ass music, beer, and warrior helmets." Warrior Dash website
Check out their website for more information.
The 2011 Colorado Open
Unfortunately, this year's Colorado Open registration is full. We hope that we have some MBS athletes registered and ready to represent!
05.10.11 Attention All Parents
Why Your Kids Should do CrossFit - Part 1
By Leah Hosburgh
1. Lifetime Fitness
CrossFit has redefined, more accurately, what fitness is: moving large loads over long distances in a short amount of time—increased work capacity! This definition does not lend itself to any kind of fad. It’s a journey that can last a lifetime. Because CrossFit movements are functional, kids will learn and develop skills that will transfer into daily life, sports, or recreational activities. One place we hope they won’t end up is in the nursing home. If kids learn how to move their bodies functionally, we hope to see less of them in hospitals, on pain medication, or on the surgeon’s table in the future.
2. Develops Confidence
Most kids will never touch a barbell or do more than one or two chin ups. In CrossFit, they have an opportunity to exceed that standard far beyond what they could imagine. CrossFit opens the door of opportunity to go beyond the ordinary. CrossFit programming makes goal-setting easy because we have skills, benchmark workouts, time, weight, and modal domains to work with. Kids find out what they are made of.
3. Develops Leadership
CrossFit exposes leaders. Each workout gives kids an opportunity to step up as a top scorer, coach, or be a teammate. Kids will begin holding their peers accountable either by modeling, cueing, or encouragement. Kids learn the CrossFit methodology, what is good movement, and then set the example for the rest.
MBS CrossFit is redeveloping our Kids program and we want you and your kids to become a part of it. This is your chance to put your family on the right path of fitness and wellness by encouraging your kids to become a part of our community.
Bring them by this week for some free classes; we meet Wednesday at 4pm and Friday at 4pm. You can get your workout on at the same time!
Check out our Kids page for more information
HAPPY BIRTHDAY RICH
05.09.11 Happy Birthday Anya
Ayna recieving the bar in an overhead squat position
CrossFit Total
Our next Benchmark WOD will be coming up next week and we will be doing the CrossFit Total. The CrossFit Total tests absolute strength by taking the sum of the best of three attempts at the back squat, the shoulder press, and the deadlift.
These lifts are integral to developing a base of strength and power. Strong hamstrings, glutes, and shoulders build strong lifts, sprints, and jumps, while protecting joints and ligaments that can be harmed when doing sports.
This will be a great chance for those of you who have been attending our strength classes to retest the lifts we've been working on every week.
05.07.11 Saturday
Workout Schedule: Normal classes at 9:00 and 10:00 AM this morning.
05.06.11 Register for CO Open
Jumping pictures are awesome.
2011 FRCF Colorado Open
August 27-28th, 2011
You can now register for the 2011 FRCF Colorado Open. This is the fouth year that Front Range CrossFit has hosted the event. The Colorado Open is a CrossFit competition where you will be tested in 5 workouts over two days. Workouts can be scaled for anyone's ability level. Cost is $85 and it will sell out fast.
You can get more information HERE.
Watch "Richard St. John's 8 Secrets of Success", TED.
05.05.11 Cinco De Mayo
Matt throwing down the old-school cartwheel...you can see Rich and Yo are impressed! Good job Matt!
Happy Cinco De Mayo! If you're lucky, we might break a pinata after your workout!
05.04.11 Big Trips
Ali is celebrating her Birthday today as her husband Scott leaves for Afghanistan on a mission for Flatirons Church. He will return next month with some awesome handstand photos. Happy Birthday Ali!
Shout Out to Team MBS!!
After 6 weeks of tough workouts, the CrossFit Open competition is done. It was an awesome experience watching many of you that haven't competed before, come out of your shells and put everything into the workouts. We had 63 athletes compete, which is way more than I anticipated and made it much more exciting to coach. I can't wait to see our team next year!
Although all of you worked your butts off, only the top 60 men, top 60 women, and top 30 teams will move on to the next round. Regionals will be June 10-12 at the Aurora Public School Stadium. From there, only 3 each of men, women, and teams will advance to the Worlds in July.
Hats off to our athletes that made the cut to Regionals. Our team (combined score of MBS individuals) placed 3rd in our region and will be giving us the opportunity to send a team to Regionals as well. :
Coach Dan - 6th in region
Coach Sean - 8th in region
Coach Pat - 9th in region
Matt Johnson - 19th in region
Coach Leah - 32nd in region
Johanne Snavely - 50th in region
Karen Ramirez- 56th in region
Bill King - 13th in World and qualified for a trip to Worlds!
Congratulations everyone. We look forward to seeing the entire crew down in Aurora next month to support our team and individuals!
05.03.11 Sweet stuff
Sara and Chris in action.
How Bad is Sugar, Really?
If you haven't taken the time to watch Robert Lustig's Sugar: The Bitter Truth, you should. Gary Taubes, well known as the author of Good Calories, Bad Calories, has an excellent review of Lustig's presentation and implications of over-consumption of sugar in this New York Times Article, "Is Sugar Toxic?" Here is a quote from the NYT article:
"If Lustig is right, then our excessive consumption of sugar is the primary reason that the numbers of obese and diabetic Americans have skyrocketed in the past 30 years. But his argument implies more than that. If Lustig is right, it would mean that sugar is also the likely dietary cause of several other chronic ailments widely considered to be diseases of Western lifestyles — heart disease, hypertension and many common cancers among them."
05.02.11 MBS Kids and New Classes
Zach hitting an impressive 46" box jump!
MBS CrossFit Kids program is looking for young athletes! Summer is just around the corner and there is no better way to keep your kids active then to have them join our summer kids classes. Develop strength and speed for sports, leadership and confidence for team environments, and knowledge of exercise and nutrition to establish a lifetime of health.
MBS kids offers classes for kids in grades 6-12. For more information, contact info@mbscrossfit.com.
MBS Running Camp
Wednesday nights, May 4th-25th 6:00 to 7:00 PM
We are going to be doing a running camp every Wednesday night for the next 4 weeks. Part of the push is for athletes participating in the BolderBoulder, but we also wish to help tighten up the running technique of athletes just looking to get better at running. This is a free camp for MBS athletes. We will be doing video analysis at the beginning and end along with running specific drills aimed at making you a more efficient runner. **Please note there will still be a 6:00 PM WOD during the running camp.
Abs with the Abs Doctor
Wednesday nights, May 4th-25th, 7:00 to 7:30 PM
Following the 6:00 PM WOD and running camp, we are going to do a specific class aimed at tightening up your midsection. While the title might be a bit funny, flabby midsections aren't. We will be showing everyone how to properly use the glute-ham developers (GHD's), reverse hyper machine, rollouts, and how to do a number of awesome midline stability exercises that can be incorporated into warmups, cooldowns, and rest days.
