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 July 2011
07.30.11 Day 1 in the Books
Pat in the final event of Day 1
Day One
Day one is in the books and Pat is sitting in 21st place. After a slow start in the Swim workout, Pat has been chipping away at the leader board and is looking good going into Day 2. The high light of Day 1 was the evening event under the lights at the Home Depot Center, which was a couplet of Rope Climbs and Clean and Jerks. The event was highlighted by an All Start cast of CrossFiters, including our very own Patrick Burke! Pat got off to a great start and was able to pull out a very competitive time of 6:04.
Bill also competed in his first two events today, the Overhead squat, Push up, Sprint workout and a max Clean & Jerk event. Bill fought through the overhead squats and did a nice job in the clean and jerk, where he just missed tying a PR.
Day 2 will bring a new set of challenges for Pat and the athletes, part of which will be unknown until right before the events. Be sure to check out our Facebook page for pictures and updates as the weekend progresses.
07.29.11 Game Day
Game Day - Day 1
The CrossFit Games are finally here. After four and a half months of Open Competition, Regionals, and hours in the gym training, we will finally get to see the best athletes in the world throw down.
It all starts this morning with the Beach Workout near the Santa Monica Pier at 7am. After the "Murph" inspired event is done, Pat and the rest of the individual athletes will be bused back to the Home Depot Center to test their skills in Event #2., which is;
Skills 1
Max L-sit for time (1 attempt)
Max distance softball throw (2 attempts)
Max distance handstand walk (1 attempt with 1 mulligan if less than 5 yards)
Event #5 has also been announced; it will be another set of skills, which will most likely happen on Saturday;
Skills 2
1 rep max weighted chest-to-bar pull-up for load
1 rep max snatch for load
Jug carry for distance in 60 seconds
Each athlete has 2 minutes to establish a 1 rep max chest-to-bar pull-ups, 2 minutes to establish a 1 rep max snatch, and then will have 60 seconds to carry 2 weighted water jugs, as far as possible.
The Master's competition will also kick of on Friday morning with their first event;
21-15-9 reps for time:
Overhead Squats - 75lbs
Hand release Push ups
Shuttle Run (150-100-50 meters)
Bill is feeling great and is excited to get the Games underway. His heat for workout #1 will start at 10:40am.
We will do our best to keep everyone up to date on this site and our Facebook page. We will post as many photos and as much info and results as we can as often as we can.
Here's to Pat and Bill; kick some a$$, MBS style!
07.28.11 One Day Out
Tony with 230lbs on the Weighted Push up
One Day Out
The 2011 CrossFit Games are 1 day away and Pat has been busy going through Orientation for this weekend. Check out The Games Update: Two Days Out to see Pat talk about their busy schedule.
Individual Athletes also found out what their first workout of the weekend is going to be at last nights Games Banquet. "To the shock of most everyone in the room, the athletes were informed that on Friday morning, they should arrive at the Home Depot Center at 5:15 a.m., so they can board buses for the Santa Monica beach. At 7 a.m. Pacific time, the men will do the first heat of the workout, which is:
For time:
210-meter ocean swim
Run 1,500m in soft-sand
50 Chest-to-bar pull-ups
100 hand release push-ups
200 Squats
Run 1,500m in soft-sand
This event will take place at 7 a.m., Friday, July 29 on the Santa Monica Beach at 1550 Pacific Coast Highway in Santa Monica, Calif. The women will follow the men, but start no later than 8 a.m. Spectators will be permitted. There are no tickets or fees (besides parking) required." (CF Games website)
Class Schedule
We will have a slightly modified class schedule for the rest of the week. There will will be no Strength Classes today and Friday's 6pm class will be canceled.
07.27.11 2011 CF Games Info
2011 CrossFit Games
The 2011 Games are just 2 days away and Pat and Bill are already in California getting ready for the weekend. Bill's first four workouts have already been announced and Pat's first event will be announced this evening. You can find the workouts and stream live coverage of the Games at the 2011 CrossFit Games website.
MBS CrossFit will also be showing some of the live coverage through out the weekend on our new big screen projector. We will post times the gym will be open during the weekend to catch the action.
We will also be posting pictures, news, and results from the Games on our blog through out the weekend. Come here to see how Pat and Bill are doing and to wish to boys luck and encouragement.
Lastly, if you ordered a special edition MBS CF Games T-Shirt, we will have them ready for pick up today after 11am. If you missed out on the special edition T-Shirt, you can pick up one of our new T's when you stop by the gym. Represent!
07.26.11 Broad, General, and Inclusive
Matt doing handstand walks in a recent crossfit.com workout.
MBS moving to .com programming
I know there are a lot of you out there that rarely look at the blog to see what the workout is, and you probably never will because you would come regardless of what it was, but I thought it would be important to share with everyone our intentions of changing the programming up to follow CrossFit.com's programming for awhile.
I'm not sure who to blame or give credit, but recently your coaches have been testing themselves doing the crossfit.com (also known as "mainsite") wod's in between teaching classes. In doing this, we've immediately noticed that we have unintentionally been sparring some very exciting movements. Handstand walks, L-sit pullups, and other various lifting movements have been falling off our radar. Being that we are preparing our athletes for the unknown and unknowable, it is not acceptable that we have been failing to incorporate more of these movements!
You can expect to see a little more variety in movements. Yes, we will post a 5k run if it comes up! And, we expect you to come and warmup with the group and let us coach and measure your results on the whiteboard.
You can also expect to see "rest days" posted on our workout blog. We can talk about these more in class, but these will be makeup days or skill days. Occasionally mainsite rest days will be days that we incorporate MBS "special wods" that include our strongman/woman gear (stones, sleds, and tires), or other special equipment.
Lastly, you can expect to get the same great coaching from coaches that love to help others become more fit. As always, same great people and same great coaching. So, enough with the talk and get back to work!!
07.25.11 Mobility with Mary Today
Mobility with Mary Today
Today Mary Finck, DPT will be hosting a Mobility Clinic for the Knee, Ankle, Elbow & Wrist @ 6pm.
These are very important joints that can effect your performance with various movements if there are deficits in range of motion or soft tissue mobility. Come join us today to find out how to stretch, mobilize and address different issues to improve your overall Crossfit performance.
07.23.11 Kettlebells
Venessa and Sarah from the Samba Soccer Club
Saturday Classes
MBS will have classes this morning at 9am and 10am. If you are around, bring your friends and family to experience MBS and get a workout in before you start your weekend.
We will be getting the Kettlebells out and working on some skills to get you ready for our upcoming USA Kettlebell Lifting Open Competition. Come in and learn a few new skills with the KB!
07.22.11 Photos of the Week
Luke with a free standing Headstand
Jason and Jenny's Fairwell WOD. Good luck in FL. We'll miss you!
07.21.11 Diet
Fueled like a champ; Dan at the 2011 Regional Games
My Journey with Zone, Paleo, and Everything in Between
By Dan Finck
Almost two years ago I attended the CrossFit Level 1 Certification where we were challenged to try the Zone diet. Tempted by the mental and physical results that were promised by the Level 1 Staff, I started weighing and measuring my food.
A few things they stressed during the certification were to:
- Find a reliable scale and measuring cups/spoons.
- Dedicate one month to the Zone to prove its worth.
- Sneak a cheat meal in during the week to keep you sane.
- Be sure to eat 5 times per day.
With these tips in mind, I went home and made up some meal plans that would get me through the first few weeks. Everything was going great until Day 5. I experienced mood swings, I lost my energy, preparing meals felt like a full time job, and I was hungry all the time.
This was not going to work for me, so I did some of my own research and this is what I found out:
Continue Reading
07.20.11 Happy Birthday Shirley
Kids Program Update!
We have been very pleased to see our younger kiddos' interest in CrossFit! Because we have enough of you to keep both Coach Dan and Coach Leah busy, we are going to direct any kids 6th grade and up to the regular On Ramp program. After completion, you will continue in the regular classes. However, many of you are proficient enough to simply jump into regular classes, as you have been already. We intend to start a teen program in the fall if we can generate enough interest. Please stay tuned. If you have any questions about where you belong please email Leah at leah.hosburgh@gmail.com.
CHC Combat Hapkido - TONIGHT!
Come check out CHC Combat Hapkido at MBS tonight at 7pm. Combat Hapkido is an extremely realistic and versatile discipline of self-protection that includes an extensive variety of strikes, kicks, joint locks, pressure points, ground survival and disarming techniques.
Classes are scheduled for Monday and Wednesday at 7pm – 8:15pm.
CHC Combat Hapkido is offering your first two classes free. For more information, check out their CHCCombatHapkido.com.
07.19.11 Last Day to Get 2011 CrossFit Games T-Shirts
Limited Edition 2011 MBS CrossFit Games T-Shirts
Order your 2011 MBS CrossFit Games T-Shirt Today!
We are taking orders for our new 2011 MBS CrossFit Games T-Shirt. The design is above and the shirts we will be ordering are below. If you would like this limited edition T-Shirt, please fill out the order from and have your money turned into an MBS Coach TODAY. Order forms are available at the gym. T-Shirts are $20.00.
Note: Because the shirts need to be ordered and printed before the Games, today is the absolute last day you have to get your order in.
REPRESENT!
-Team MBS
Mobility Clinic
On Monday, July 25th, MBS Physical Therapist, Mary Finck will be hosting another Mobility Clinic. This clinic will include how to stretch and mobilize our extremities, specifically the muscle tissue around the ankle, knee, elbow, and wrist joints.
If you have been having any issues with any of the previously mentioned areas, this will be a great opportunity to learn a few ways to treat yourself and/or improve movement in your lifts.
The Mobility Clinic will start at 6pm on Monday night.
07.12.11 USA KB Open
Carissa swing the heavy Kettlebell
USA Kettlebell Lifting Open
Do you want to try something new and exciting? If so, we've got what you're looking for! MBS and the Colorado Kettlebell Club will be hosting the USA Kettlebell Lifting Open, on August 14th 2011 in our hanger.
The Open will be a fun competition that will include a 5k race, a CrossFit style workout, and American rules Kettlebell events. Competitors may choose their desired weight and which events they wish to compete in.
Over the next few weeks we will be using kettlebells a little more often and teaching the skills needed to be successful in the KB Open.
More information on the USA Kettlebell Lifting Open coming soon...
07.11.11 Eating Well
Nothing beats the 6am WOD to get your day started!
Why We Have To Try Reallllly Hard To Eat Well
By Leah Hosburgh
I do not wish to go into ancestry and human evolution. There is really no need to. The absolute transformation of human production and consumption of food has happened in the last 100 years, post technological revolution. Ever read The Jungle in school? Upton Sinclair was disgusted by the meatpacking industry in 1906. The tradition of pumping out food product by any means necessary started right around this time. Farming is ancient. Hunting and gathering may be even more ancient. What is more critical is that the mass production of food by machines has really only happened recently. We produce massive amounts of starch on farms that are protected by government subsidies. Our scientists make chemicals that taste sweet, salty, and far more concentrated than anything natural. The fast food industry prepares poor quality food so quickly that we don’t even have to get out of our cars to order, pay for, and eat it. And therein lays the problem. Food is not what it once was. It’s almost not even food anymore. How is it affecting us? When it comes to our children, here are the facts provided by the Center for Disease Control:
- Approximately 17% (or 12.5 million) of children and adolescents aged 2—19 years are obese.
- Since 1980, obesity prevalence among children and adolescents has almost tripled.
(http://www.cdc.gov/obesity/childhood/basics.html)
Modern day agriculture and farming has become a multibillion dollar industry where 10 billion animals are raised and killed in the United States annually. That is A LOT of animals. In order to meet the demands our culture has come to expect, farming has become inhumane, unnatural, and all around unhealthy. Not only are animals raised in cramped and unsanitary conditions, most of the time the animals are given hormones to make them grow into sizes they couldn’t do naturally. Cows are often given hormones to keep producing milk. All of these hormones are eaten by us, the consumer.
The same goes for our fruits and vegetables. They are often genetically engineered to be bigger and grow in off seasons. They are sprayed with pesticides that are harmful to our bodies and environment. The Pesticide Action Network provides some useful information about why being exposed to these chemicals are harmful:
(Continue Reading)
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.
07.09.11 Women's Self Defense Seminar
Great looking swing from Colleen
Women's Self Defense Seminar
Rocky Mountain Combat Hapkido will be hosting a woman's self-defense seminar this Sunday July 10th from 11:00am - 1:00pm at UMAC. If you're interested, please see this flier for more information.
http://www.chccombathapkido.com/uploads/7/6/4/7/7647917/molly_self_defense_seminar_pdf.pdf
Today's Classes
Today's Classes will be on our normal schedule at 9am and 10am. Bring your friends and family along to experience MBS CrossFit.
07.08.11 The Week in Pics
Hans and Lisa E swinging the sledge
Tod during the Walking Lunge WOD with 175# on his back
Wednesday night Kid's class getting their Burpees done
Sarah from Samba Soccer learning the Snatch
Rich with his class on the tarmac
Leah and Dan help the kids Skin the Cat
07.07.11 Homemade Torture Toys
Soft Tissue Mobilization Tools
Do you ever wake up in the morning stiff and unable to move your legs. . . wishing you were at the gym to roll out on a foam roller or lacrosse ball?
Here are some fun and inexpensive ways to take part of MBS Crossfit anywhere!
Sock & Balls
~Take 2 lacrosse or tennis balls and place them in a sock, twist the end and pull the sock back over the balls; tie the end tightly.
Use: You can use this tool to mobilize your soft tissues (move the skin & muscles to break up adhesions) on any body part. Place item under feet, IT band, Thoracic spine, Piriformis, Hamstrings, etc. Apply pressure and roll it out for 2 minutes on each side!!
Use of 1 balls vs 2 balls.
~Two balls will cover a larger surface area and accommodate to the curvatures in your body. One ball can be used for more local trigger point therapy and localized adhesions in smaller muscle groups.
Warning: This is Nova’s favorite toy, which is now unusable for therapy; keep away from pets!!
Water Bottle Roller
~ Place a firm Nalgene or Sigg water bottle in a tube sock.
Use: Use this roller to roll out your legs, back, lats or any other larger muscle group. Be creative and use different techniques that you have learned in class.
Benefits of Soft Tissue Mobilization
Convenient and easy to do to yourself in your own home! Physiologically it can increase blood & lymph flow, improve healing, reduce inflammation, increase flexibility and range of motion and break up soft tissue adhesions.
NOTE: If you have an acute injury (happened in the past week) remember the R.I.C.E principle and I don’t advise deep tissue massage, or strenuous stretching until swelling and inflammation has decreased.
I hope you enjoy torturing yourself to improve your Crossfit performance!!
Mary Finck, DPT
MBS Crossfit Physical Therapists
07.06.11 Master's Championships
Bill will be competing in California at the end of the month
FRCF Master's Championships
Front Range CrossFit will be hosting a masters athlete only competition during the weekend of October 15th and 16th. Like every other sport, they will be starting the age groups at 35 years of age. The programming will be similar to the Colorado Open programming. It will be inclusive, but challenging. There will also be scaling of the weights used for the different age groups. They will allow further scaling on an individual basis, but that will eliminate that athlete from overall competition. FRCF will be posting all of the potential exercises with the max weights that we will use prior to open registration.
Expect this to sell out very quickly, so pass the word to whomever you think would be interested in competing against athletes their own age.
Further details will be made public soon, but here is what we know now.
FRCF Master’s Championships:
October 15th and 16th
180 athletes
Age groups: 35-39, 40-44 ,45-49, 50-54, 55-59, 60+
Prizes for each age group – 1st, 2nd, 3rd, with an overall male and female winner
4 workouts spread over two days
$85 registration fee
Registration opens on August 1st
07.05.11 Are You Training a Sport?
Are you training a sport?
At the top of the “CrossFit Pyramid” lies a small, yet immensely significant piece of training. It is sport. According to the CrossFit Training Guide, “A theoretical hierarchy exists for the development of an athlete. It starts with nutrition and moves to metabolic conditioning, gymnastics, weightlifting, and finally sport…Sports and games like soccer, martial arts, baseball, and basketball in contrast to our training workouts have more varied and less predictable movements. But, where sports develop and require all ten general skills simultaneously, they do so slowly compared to our strength and conditioning regimen.” Your conditioning should not be neglected for sport, but your sport could be the missing link, or missing outlet of expression to your fitness program. So the question stands, are you doing a sport to test the domains you train in day-in and day-out? If not, I want to give you an opportunity to.
On July 13th, CHC Combat Hapkido will begin classes at MBS. What is Combat Hapkido you ask? It is an extremely realistic and versatile discipline of self-protection that includes an extensive variety of strikes, kicks, joint locks, pressure points, ground survival and disarming techniques. It focuses on pure self-defense applications and there are no competitions or championships. Classes are scheduled for Monday and Wednesday at 7pm – 8:15pm. Your first two classes are free and if you’re an MBS member, you can save on the monthly fee.
Lastly, I want to also highlight a knife seminar August 13th at 11:15am – 2:30pm. The seminar will be taught by a renowned instructor, Eric Mayes, from Rocky Mountain Combat Hapkido. The seminar will focus on the basic mechanics of handling a knife, how to defend yourself with a knife and how to defend against being attacked with a knife. The cost is $35 before August 10th and $40 at the door.
Classes and the seminar will be held at MBS. Please visit the website (listed below) to register for classes and/or the seminar. If you have any questions, please let me know.
Matt Hosburgh
instructor@chccombathapkido.com
720.443.2716
www.chccombathapkido.com
07.04.11 Happy Independence Day!
July 4th Hours
We will only have one WOD today at 11am. If you are in town, come on over and celebrate Independence Day with us CrossFit style with a Hero WOD!
Fireworks
If you are looking for something to do tonight for the fireworks, we will have the hanger door open and the coolers loaded with ice; BYOB. We may not be right under the fireworks, but we should be able to see a few different shows with our runway view! Doors open at 8:30pm.
07.02.11 Long Weekend!
Saturday Classes
MBS will have classes this morning at 9am and 10am. If you are around, bring your friends and family to experience MBS and get a workout in before you start your long weekend.
We wish everyone a Happy Holiday Weekend. Be Safe and have Fun!
MBS Coaching Staff
07.01.11 Kettlebell Clinic
Nico instructing at the last MBS Kettlebell Clinic
Lunch Time Kettlebell Clinic
MBS will be hosting a Kettlebell Cinic today during our 11am and 12pm classes. Expert Kettlebell Coach, Nico Rithner from the Colorado Kettlebell Club, will be here to teach the Kettlebell Clean & Jerk and the Kettlebell Snatch. The 11am class will be designated for the Clean & Jerk and the 12pm class will be designated for the Snatch. All MBS members are welcome to attend one or both clinics.
4th of July
We wish everyone a safe and Happy Independence Day. If you are in town join us for a WOD on Monday, July 4th at 11am; this will be our only Workout of the day. Saturday's classes are on their normal schedule at 9am and 10am.
If you are looking for something to do Monday evening for the fireworks, we will have the hanger door open and the coolers loaded with ice; BYOB. We may not be right under the fireworks, but we should be able to see a few different shows with our runway view! Doors open at 8:30pm.
