Posts during June 2011

06.29.11 MBS Adult/Kids Class

MBS Kids; Wednesday, June 22nd

MBS Adults and Kids Class

Last week we had our first Adult and Kids Class and it was a blast. While our Mom's and Dad's were doing ring pull ups, ball slams, and sprints, Coaches Leah and Dan were putting the little guys through an obstacle course and a mini "Cindy." We ended the session with the "Knot Game," which the kids probably would have gotten out of if not for the adults!

We will be doing it all over again tonight at 5pm. Bring your kids, ages 6 to 18 and we'll fit them into a workout. Let's team up to provide your kids with the same opportunity of health and fitness that you get every day. This class is free for all MBS members.

Check out our MBS CrossFit Kids website.

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06.28.11 MBS Editorial

Leah at the 2011 Southwest Regional Games

What I Hear from People and in my Head
By: Leah H

Normally, I laboriously research information to write something that has a professional and legitimate opinion. I decided to simply write my own opinion. So here is my attempt to editorialize my nerdy, research ways. There are a couple things I hear a lot from other people and in my own head.

1. “I have to be in shape to start CrossFit.”

This one I never really thought because I was sheltered from B.A. gyms like MBS. I was simply following a program online, and it was working. Also, I was alone. I didn’t have the pressure of comparing myself to pro athletes, like Dan, Ab Doctors like Rich, or genetic freaks like Pat and Sean. (If you think genes don’t play a role I will direct you to Dave Tallman. I rest my case.) So, I empathize with the curious pre-CrossFitter who wants to feel confident before coming to the gym. And at the same time, that is utter and complete nonsense. My justifications:

- CrossFit is fun. Who gives a crap if you suck? When’s the last time you enjoyed exercise so much?

- Community. People were made to interact with each other. Critics say we’re cultish. I say we’re human. Running on a treadmill with an ipod in your ear while watching T.V. is not human. I might even argue aerobics is not very human. But that’s another article.

- Universal scalability. There is not a single workout that can’t be modified to meet you where you are at. Period. If you have a problem with modifying, you have a problem with ego. And possibly a problem with patience. That is also another article.

2. “CrossFit will make me bulky.”

This is for the ladies. That is exactly what I thought when I watched some of those videos online 3 years ago. But point 1.1 got the best of me. I can’t stop what I love doing for aesthetic reasons. I won’t lie and say I haven’t struggled with this myself. What I’ve realized is that I am part of an elite, counterculture that moves against the current of media, modern medical science, and most sports and conditioning authorities. So, I am most likely not going to look like a woman who is paying attention to what members of those communities are saying. I eat and move to thrive, not to mimic what our culture tells me, i.e. Hollywood, Shape magazine, Dr. Oz, or the FDA.

I have also noticed that CrossFit does not transform every body into a particular shape. What I see are people functional at their most powerful level whether they “look” like what we perceive as fit or not. People are brainwashed by a constant bombardment of images that are merely caricatures of reality. Meanwhile, CrossFitters are becoming more who WE were made to be, not what anyone else was made to be. Look around our gym. We aren’t all morphing into a cookie cutter image of fitness. We are simply getting stronger, faster, healthier, and happier. We’re in a battle against the mediocre and photo shopped, and that motivates me.

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06.27.11 MBS Weekend Update

Tough Mudder Report

On Saturday morning 28 MBSer's headed out on the Tough Mudder course at Beaver Creek Resort. The group split up into a fast group and a slow group from the beginning. Matt Johnson, aka, MJ or Mighty Mouse and Stuart Laswell set the pace finishing the course in just under 2 hours. The rest of the team did a great job waiting for each other and helping each other out. Tough Mudder was described by a few as a really long WOD, though not terribly taxing for CrossFitters!

Worst Obstacle; Swimming under 3 rows of barrels in freezing water.

Favorite Obstacle; The monkey bars.

Funniest Obstacle; Slip-N-Slide.

Check out MJ running through "Shock Therapy" (at 18 seconds)

Tad and Radbert Come to MBS

So, last week we hired Scott Nickell to shoot a video for CrossFit. He brought his entourage with him and this is what they came up with.
This may not be what we're looking for, but it was a great intro to Scott's sermon on Running at Flatirons Community Church this past weekend.

Tad and Radbert: Running Lessons, Week 4 from Flatirons Community Church on Vimeo.

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06.25.11 Saturday Classes

Saturday Classes

This morning's classes will be on our normal schedule today with classes at 9am and 10am. Please feel free to bring friends and family to try out MBS CrossFit.

Samba Soccer Team

Welcome Westminster AFC Soccer

We would like to officially welcome our newest athletes to MBS; the ladies from Westminster AFC Samba Soccer club. The girls have been training with Leah and Dan for a week and a half now and have adapted nicely to the Hanger. Yesterday, we introduced Samba to the Clean and Jerk and they showed amazing athletic ability by learning the movement and completing "Grace" in one session. The team also began a nutrition challenge yesterday. The girls have one week to collect as many points as possible by eating good, quality food. Whoever has the most point's wins!

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06.24.11 GO GET 'EM

Tough Mudder Crew in training

Team MBS Takes on Tough Mudder

This Saturday, Team MBS will be sending 28 brave souls to Beaver Creek to take on the Tough Mudder. The 9 mile course is covered with 25 different obstacles, some of which include 12 foot walls, mud pits, under water tunnels, cargo nets, electroshock therapy, ice water, and snow. Most people are expected to finish the course in about 2.5 hours, but we are expecting our athletes to crush the course and the competition; this is just another training day for our crew!

Team MBS will be at the starting line bright and early on Saturday morning getting ready to tear it up. Tough Mudder officials will have to do their best to hold our crew back until their start time at 10:00am.

If you'd like to go up and join the MBS supporters, you can give Shirley a call at 303-880-5728. Whether you're cheering or racing, it should be a blast!

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06.23.11 Acute vs. Chronic Injuries

Photo from Aaron Siegel

Acute vs Chronic Injuries

In the event that you suffer from an injury, many times not cause from working out, but rather from an unexpected event; here is some information you may find helpful in determining what to do and how to respond to your injury.

Acute Injury

For example a sprained ankle or fractured hand, occur suddenly during activity.

Signs of an acute injury include:
- sudden, severe pain
- swelling
- inability to place weight on a lower limb
- extreme tenderness in an upper limb
- inability to move a joint through full range of motion
- extreme limb weakness
- visible dislocation / break of a bone

Chronic Injury

Chronic injuries usually result from overusing one area of the body while playing a sport or exercising over a long period, or repetitive movements on the job.

Signs of a chronic injury include:
- pain when performing activities
- a dull ache when at rest
- swelling

Systemic Red Flags –Signs of Internal injury not musculoskeletal related:

- Insidious onset with no known mechanism of injury
- Symptoms out of proportion of injury
- No decrease in symptoms with change in position
- Recent or current fever, chills, night sweats or pain, infection, unexplained weight loss, and nausea.
- Bilateral symptoms
- Severe weakness, numbness, tingling, or burning.

Response to Injury:

- Severe injury; bleeding, severe pain, inability to weight bear, non-stop pain seek Urgent Help or see your doctor ASAP!

Musculoskeletal or Soft Tissue Injury (ie: sprain, strain, muscle pull, etc.)

RICE – For the first few days after injury

Rest
- Important due to inflammatory response which causes bruising, swelling, and pain to protect from further injury
Ice
- Causes vasoconstriction of blood vessels to prevent further inflammation
- Recommend Ice cup to involved area x 5 min several times per day
Compression
- To decrease edema. Don’t wrap too tight & wrap from distal to proximal (farthest away toward midline). Tingling means too tight!
Elevation above heart
- Allows for control of edema

Once healing has begun, pain and swelling have decreased its time to mobilize
- Light massage to decrease scar tissue formation and increase circulation to aide in healing
- Gentle stretching through full range of motion
- Avoid painful movements
- Modify WODs as needed
- Carefully build back up your strength

If none of this works, see your doctor!
To make an appointment for a musculoskeletal Injury please contact:

Mary Finck, DPT
(505) 400-3234 - Dolm32v@aol.com

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06.22.11 Bring the Family to MBS

Our MBS Cheerleaders during the Tough Mudder Training run

KIDS AND ADULTS CLASSES

Starting today you can bring your kids to our 5pm class. We will be offering this class every Wednesday at 5pm as a way to introduce kids to CrossFit. Coaches Dan and Leah will provide a class for kid's ages 6-18, while you workout. This class is free for all MBS members.

Let's team up to provide your kids with the same opportunity of health and fitness that you get every day.

If you are a MBS Kids regular, feel free to join in and get a great workout!

Check out our MBSCrossFit Kids website!

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06.21.11 Is Your Spine Straight?

Performance: Why Your Spine Is The Key
By Dr. Michelle, I Get It Chiropractics

Sitting up straight like mom always used to nag has more to do with your performance and overall health than you can ever imagine. Maybe if instead of saying sit up straight she would have explained the relationship between the structural (bone) and functional (organ) systems in the body and that poor posture creates weaker muscles, decreases oxygen to your brain, shuts down nerve supply to every organ in your body which decreases digestion, decreases circulation, slows down elimination, causes fatigue, reduces coordination, increases your chance of getting injured, having headaches or low back pain. Maybe then you would have listened. Maybe. Read more...

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06.20.11 Tough Mudder Training and CF Kids

Tough Mudder Training

We had a great turn out for our Tough Mudder Training on Saturday. About 30 athletes went through a 90 minute course that tested their fitness and team work skills. Everyone did a great job! Here are a few photos from Saturday's obstacle course.

KIDS AND ADULTS CLASSES

When: Wednesdays at 5:00

Where: MBS

Cost: Free for MBS members.

What: Bring your kids to class with you! Coaches Dan and Leah will provide a class for kids age 6-18, while you workout! MBS Kids regulars? Jump in! Come as you always do. We'll make sure you get a good workout in.

Why?: Because it's awesome to provide the same opportunity of health and fitness that our clients have to your kids. WE want to team up with you to make it happen!

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06.18.11 Let's get dirty

Shannon rocking the handstand walks! Also a big thank you and congrats to both Shannon and her husband FireMike for two years of kicking-ass at MBS! Thanks for being a part of our family...and we hope to have you for many more years to come!

The Tough Mudder training run is this morning.

Group warmup will begin promptly at 9:00 AM.

There will be a 9:00 AM class only. The 10:00 AM class is cancelled.

Both groups (9:00 AM WOD and TM training run individuals) will warmup together at 9:00 and begin the workout shortly thereafter. The rest will be explained in class. This is going to be an awesome time!

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06.17.11 A Long AMRAP

Jacob is celebrating his birthday today. Being one of the most consistent athletes in the gym, we have seen him make incredible progress over the past year. Not only will you find him doing nearly every WOD as prescribed, but he will frequently have one of the fastest times on the whiteboard - especially when it's a running WOD. Happy Birthday Jacob!!

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06.16.11 CPR, AED, and First Aid Training

Cliff flying through the rings...

Carolina taking the high road...

MBS CrossFit is hosting an Adult/Child/Infant CPR certification
with AED (Automated External Defibrillation) and First Aid.

Saturday, July 16th, 2011 starting at 2:00 pm.

The class will run approx. 3-4 hours.

This is a 2 year certification, and the cost is $35.00 per person.

To register for this course please send an email to Patrick Burke (patrick@mbscrossfit.com).

We will accept cash or a check on the morning of the course.

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06.15.11 To look or not to look...

The team celebrating Leah's final overhead squat and being the first team of the day to finish the team 250's workout.

To look or not to look, that is the question. The only thing more difficult than doing the 100's workout last Saturday, was overcoming my fear of the workout before it ever started. This pre-workout anxiety was absolutely increased by having known the workout three weeks earlier. If I would've been told what the workout was Saturday morning, I'm sure I would've been "crap, that sucks", but I wouldn't have been able to avoid it and wouldn't have been so afraid of it. After doing the workout, of course it did suck, but I realized it wasn't as bad as I expected and it could've been much worse.

How about you? Do you look at the website for the workout of the day? Or, do you avoid looking and getting pre-workout jitters? Post to comments!!!

CELEBRATE THIS WEEKEND BY RUNNING WITH US IN THE TOUGH MUDDER TRAINING RUN SATURDAY MORNING. RUN STARTS AT 9:00 AM. MORE INFO TO THE RIGHT!!

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06.14.11 A red shirt and hazing

Jay working out in a pretty shirt in our St. Judes fundraiser earlier this year. Happy Birthday Jay!!

A New Form of Hazing

As many of you are preparing for the Tough Mudder in a couple weeks, a 9-mile hellish obstacle course full of mud, water pits, 12-foot walls, and slippery slopes held at Beaver Creek resort, we decided to help prepare you for your journey by doing a make-shift tough-as-nuts hazing session this Saturday at 9:00 AM.

I am doing everything I can to pull this all together on fairly short notice, but here is what we have so far:

What: A preparation workout for all those doing the Tough Mudder or anyone that has too much time on their hands Saturday morning.

When: This Saturday from 9:00 AM to 10:30 AM

Where: The roughly 3.5-mile course will begin at MBS and make it's way through parking lots, grass hills, and parks located around the Interlocken business park.

Who: MBS members, friends, family, and enemies. All are required to have a signed MBS Liability Waiver.

Whether or not you are doing the Tough Mudder, you can participate in this event/workout. Be prepared to get wet and dirty. Bring a towel to dry off afterward. There will still be a Saturday workout of the day at 9:00 AM.

If you can participate, shoot me an email at patrick@mbscrossfit.com. I need a headcount NLT Thursday.

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06.13.11 Sea of Blue

One big, awesome team!

If you have pictures of the weekend that you would like to share, we would love to see them. We will put them all together for everyone to see.

Thanks to everyone that came out to support our individual athletes and our team. The competition would not have been the same without you all!! You're screams of support were well heard above the crowd!

2011 CROSSFIT SOUTHWEST REGION RECAP

Team Event

Our team had an outstanding weekend. Karen was able to jump in on Friday's row/handstand pushup workout after being on vacation in Costa Rica for the previous 7 days and row like she never took a day off. MJ and Leah were also able to put up some heavy weight on the thruster ladder.

Day 2 didn't dissapoint as Karen again came back with a vengence on the deadlift/box jump workout and the team of 4 took 4th place in the 250's workout. By the skin of our teeth, we placed 10th at the end of day 2 and were able to move on to day 3. On Sunday, we were on a mission to make a name for ourselves by placing 3rd and 6th place on the "Amanda" workout and the final chipper. Congrats to Rich, MJ, Rob, Leah, Yo, and Karen for a 9th place finish in the entire Southwest Region!!!

Check out Karen's blog for more highlights of the team competition.

Individual Event

Pat, Sean, and Dan took on the men's individual competition. Dan had a tough experience in the run/handstand pushup/row workout that would haunt him for the rest of the weekend. Sean kicked serious ass in the thruster ladder and put up an amazing 255 lbs!!

On day 2, the trio battled through the toughest workouts in the mid-day heat. Pat stayed consistent with 3rd place finishes on both workouts. Dan placed just one place out of the top 14 and was done after day 2. Pat and Sean went into day 3 with tore up hands, but still ready to rock. Sean was in the middle of the pack with a 7-minute "Amanda" time, while Pat stayed consistent with a 3rd place finish. At the end of a very tough weekend, Dan placed 15th, Sean placed 10th, and Pat placed 1st in the entire Southwest Region!!

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06.11.11 Regional Games

Thank you to everyone who came out to support us today. We are looking forward to Day 2, come be a part of the action. You can get updates on our MBS Facebook page, or check out the CrossFit Southwest Games page.

Thanks to Jeff for potentially figuring out Day 2 Heat Times for our MBS athletes.

SAT Schedule

9:25 MBS WOD3 Heat 2

11:30 Dan WOD3 Heat 2
12:00 Pat/Sean WOD3 Heat 4

1:15 MBS WOD4 Heat 2

4:35 Dan WOD4 Heat 2
5:35 Pat/Sean WOD4 Heat 4

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06.10.11 Regional Games

Ernie and Matt hitten Rich's Ab-Demo Class

Schedule Reminder
Due to the Regional Games we will have a modified schedule this weekend. We will have classes today at 6am, 11am, and 12pm. There will be no classes on Saturday.

T-Shirts
A reminder that you can pick up your MBS T-Shirt for only $10.00. They are at the gym and we will also have them on hand at the Games.

Heat Schedule
Heat times for athletes have yet to be announced, but you can find the heat schedule for the weekend here. We will post heat times for our athletes as soon as they are available. Based on the Open, we are guessing that Team MBS will start workout #1 at 11:50am and Pat, Sean, and Dan will start workout #1 at 2:50pm. Workout #2 starts at 3:30pm and finishes at 6:10pm. MBS athletes will be competing through out that time span.

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06.09.11 Hip Mobility Clinic Overview

Stretch Those Hips Out!!

For those of you who were unable to attend the hip stretching and mobility clinic on Monday, here are some of the stretches. The idea of the clinic was to focus on individually improving the range of motion in the hip to improve Olympic lifts and various Crossfit movements that require good flexibility.

See the below pictures for an explanation and remember to keep a solid core with all movements, so you do not over extend the spine.

PRE-TEST HIP FLEXION: Perform a deep squat. Notice the amount of flexion (bend) in your hips and knees and how far you are able to sit from the ground. Do each stretch x 2 min each side and RETEST!

Hip Flexion Stretch - Keep spine straight, place band around leg, lean forward to stretch hamstrings and pull toes toward you. If you bend and straighten your knee you will floss the nerves and improve mobility.

Hip Flexion Stretch - Band around hip, mobilize hip to find a point of slight discomfort/stretch in posterior chair. Lean trunk toward that side and change angles until you find a stretch that is right for you.

Hip Flexor & Quad Stretch to improve Hip Extension - you can stretch these muscles with various angles, by kneeling on the Abmat, placing foot on box or against wall, etc. If you use the band, it will give you a forward force on the front of the hip joint which will increase the soft tissue stretch.

External Rotation PRE-TEST - While sitting on box, KEEP THIGH on box bring your heel up your shin. Notice the height. It's very easy to cheat on this movement by using your hip flexors!!

External Rotation Stretch on Box

External Rotation Stretch with Band Around Knees & Contract Relax

Thank you to everyone that came to the clinic. If anyone has a question about the stretches or how to perform them properly, feel free to ask me at the gym!!

If you need a consultation for an injury, my office is located at MBS and times are listed by the entrance.

Good luck to Team MBS and all those competing individually this weekend!!

Mary

Dolm32v@aol.com

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06.08.11 2011 Regional Games

Get your 2011 MBS CrossFit Regional Games T-Shirts

2011 Regional CrossFit Games Updates

Get your MBS T's - MBS CrossFit T-Shirts are in and ready for pick up. If you are going to support our athletes this weekend, our blue T is a must have. Show your support for MBS by creating a "Sea of Blue" at this weekend's Games. They're only $10 for anyone planning to attend.

Get your Games Tickets - Weekend Passes to the Games are available for $25.00. To get your Weekend Pass you will need to log onto your Games account at games.crossfit.com. If you didn't register for the Open, you can register now as a Fan. Once you are logged in, click on the "Buy Tickets" link on the right hand side of the page and follow the directions. You may also be able to get tickets at the door, but that info has been unavailable.

Games Location - The Regional Games will be held at Aurora Public School. The address is 1250 Chambers Road, Aurora, CO 80011

Heat Times - The Heat Times have been announced for Friday, but they have yet to announce what heats our Team and Individuals will be competing in. You can find Friday's Schedule here.
Based on the results of the Open, we are anticipating that our Team will be in the 11:50am heat and Pat, Sean, and Dan will be in the 2:50pm heat for workout number 1. Workout number 2 is scheduled to go from 3:30pm to 6:10pm. We will have athletes competing through out this event.

As information is released we will be sure to update you here.

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06.07.11 Brain Development

Kids Class flippen tires at the Hanger

Exercise Harder, Think Better: The Adolescent Brain and Physical Activity
By Leah Hoseburgh

Since the 1990s, psychiatrists and medical doctors have more clearly understood that brain development is as critical in adolescence as it is in infancy (Spinks, 2002). In fact, the two stages of life where there is an overabundance of cells in the brain, or what is called gray matter, is in the womb and in adolescence. The opportunity to turn those cells into consolidated and permanent neurological pathways is critical in these phases. By age 6 a human being’s brain is 95% of its adult size. However, the potential for neurological development is exponential. Like a tree, neurons grow like branches and leaves, and the fuller the better. Without the proper nourishment those cells will simply die.
In his book Spark: The Revolutionary New Science of Exercise and the Brain (2008), Dr. John Ratey asserts, “Only a mobile creature needs a brain” (p. 40). Plants don’t have brains because they don’t walk, run, or talk. The brain needs activity to thrive—mobility and brain function have a very close relationsihp. Dr Ratey has found that exercise significantly increases brain derived neurotrophic factor (BDNF). In short, he equates it to Micacle-Gro for neurons in the brain. It simply sits in reserve pools until enough blood pumps to drive it through the brain's capillaries where it will stimulate neurological growth. BDNF is the special fertilizer needed to grow more branches and leaves.
Exercise also creates higher levels of neurotransmitters like Dopamine, Seratonin, and Norepenephrine. Interestingly, most prescribed psychiatric medications mimic or raise these neurotransmitters. For example, Ritalin increases Dopmaine, one of three major medications prescribed to nearly 3 million kids in the United States in 2007 for the treatment of ADHD (CDC, 2010). While certain circumstances may merit the use of medication in kids, research is demonstrating the huge benefits of physical activity on mental health and brain development. So, we could say exercise makes you smarter, but in fact, it improves brain function all together, making you feel better emotionally and mentally. Here are some interesting stories:

1999-One school in Titusville, Pennsylvania installed fitness centers and added 10 minutes to the school day to increase daily gym time. Standardized test scores have risen from below the state average to 17% above it in Reading and 18% in Math. They have not seen a single fist fight since starting the program (Ratey, 2008).
2007-German researcher fount that people learn vocabulary words 20% faster after exercising (Ratey, 2008).· Inner city schools that implemented the PE4Life program have seen as much as 67% interdisciplinary problems reduced (Ratey, 2008).
2008-In Sascatoon, Saskatchewan adding 20 minutes of cardio before Language Arts and holding Math class in the weightroom got teachers two more hours of attention from their students, 50% improvement in Reading Comprehension, 20% improvement in Math, 67% reduction of discipline problems, and the elimination of Ritalin medication (Gary, 2011).
Lisa Bosch, a 2nd grade teacher in San Diego, did 30 minutes of CrossFit Kids a day. Math proficiency went from 85% to 100% proficiency and English from 24% to 36% proficiency (Gary, 2011).

Check out MBS Kids at www.mbscrossfitkids.com

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06.06.11 Mobility with Mary

Shirley working on her Overhead Squat.

Hip Mobility & Injury Prevention Clinic

MBS will be hosting an Injury Prevention and Mobility Clinic tonight at 6:00pm with Mary. The clinic will consist of a brief review of the hip anatomy complex, common injuries, Test-Retest of your range of motion and mobility stretches to improve those movements. If you want to learn how to increase hip flexibility and become more efficient in your lifts, this clinic will be a great for you.

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06.04.11 Partner Up

A really neat picture of Emily caught in the action of a double under. Happy Birthday Emily!

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06.03.11 Teamwork

One of the many benefits of coming to a CrossFit gym is that you will always have someone to help duck tape your boobs if you forget your sports bra.

Don't forget, Mary's mobility clinic is Monday at 6:00 PM. She will be discussing hip mobility and injury prevention. There will still be a 6PM WOD.

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06.02.11 Happy Birthday Master P

Mr. Greensocks, aka Master P, is staying young doing thrusters. Happy Birthday Patrick!

News and Events

Kettlebell Clinic - Check out yesterday's post for info about the Kettlebell clinic this Friday. I need to know who is coming by the end of the day. Cost for either hour is $25, or $40 for both sessions. Email patrick@mbscrossfit.com.

The 2011 Reebok CrossFit Games Southwest Regional Qualifier takes place next weekend, June 10th - 12th at the Aurora Public School Stadium in Aurora. This is where our affiliate team and individuals will be competing for their chance to the big show in July. Tickets can be purchased now at www.games.crossfit.com. We hope you can come out and support our team. MBS will have a limited schedule on Friday, June 10th and be closed on June 11th.

Volunteers Needed at Regionals - We are looking for a few good men and women to help us run the event. We are especially short on the Thursday Set-up shift and the Sunday evening Tear-down shift. Every volunteer gets free admission and a behind the scenes look at what goes into running a world class event. If you are willing to help out, please contact volunteer@frontrangecrossfit.com. Thank you.

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