Posts during September 2011

09.27.11 Pistachio Butter Stuffed Chicken

Check out how we used the pistachio butter we got at the farmers market a couple weekends ago...

Basil & pistachio butter stuffed chicken

Ingredients

Pesto Butter:
6 oz pistachio butter
1 cup finely chopped basil leaves
4 to 5 cloves garlic
1 teaspoon kosher salt
Pinch coarse ground black pepper
Dash fresh lemon juice

Chicken:
Olive oil
8 thinly sliced chicken breasts
Salt and freshly ground black pepper

Directions

For the butter:
In a food processor add, pistachio butter, basil, garlic, salt and pepper. Pulse a few times until well combined. Add lemon juice. Pulse again. Remove from processor with a rubber spatula onto a sheet of parchment paper and shape into a log. Place in the refrigerator and allow to set for at least 30 minutes. Then cut log into 8 slices.

For the chicken:
Preheat grill to medium-high. Place 1 slice of the pistashio butter log in the center of the chicken breast and fold in half. Use a toothpick to keep the breast folded. Drizzle the chicken breasts with olive oil. Put on the grill, and while cooking season with sea salt and black pepper, to taste. Cook for 3 to 4 minutes, then flip and season with salt and pepper, to taste. Grill for another 3 to 4 minutes. Remove from the grill to a platter and allow to rest for a few minutes.

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09.26.11 Gym-spiration

What makes a gym cool isn't the mirrors on the wall, or the equipment on the floor, it is the people that make everything! I found this great clip on youtube of some pretty big fellas lifting big weights. What is great about the video is that you can see that the gym environment is a big player in the success of the lifters. Yelling words of encouragement, pushing each other, and congratulating each other make training so much more fun. The benefits of lifting in this type of environment are not only that you will probably be more succesful in each lift or workout, but you will probably be more consistent in your training and see more results.

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Check out this vid from last Monday's thruster workout...it is a little long and is mostly of the lunch and evening classes (sorry morning guys), but you can see some similarities between the two gyms - encouraging each other, congratulating on lifts, and great video commentating.

Body Fat Testing Tomorrow

Get your bodyfat tested for $49 tomorrow night from 4:00-7:00 PM at the gym. Hydrostatic testing is one of the most reliable forms of body fat testing, which can be used to find your lean body mass and help tune in your diet.

Testing will be done by www.bodyfattest.com. We have a sign up sheet in the front office. Please pay with check to reserve your spot.

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09.24.11 Challenges

Get some!!

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09.23.11 Inverted x2

Two sic handstands from Matt R. in Jamaica and Tracy in Moab.

Body Fat Testing next Tuesday

Get your bodyfat tested for $49 next Tuesday from 4:00-7:00 PM at the gym. Hydrostatic testing is one of the most reliable forms of body fat testing, which can be used to find your lean body mass and help tune in your diet.

Testing will be done by www.bodyfattest.com. We have a sign up sheet in the front office. Please pay with check to reserve your spot.

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09.22.11 Salmon Cakes

Leah shares her slammin' salmon cakes.

This recipe is awesome because it’s fun, different, and pretty easy. Plus it calls for paleo mayo which I am finding is really nice to have in the fridge for tuna or adding a little sauciness to the basic meat and veggies.

There are two points of contention in this recipe.

1. The use of vinegar. I’ve read there are actually benefits to insulin response because of its acidic nature. Here’s another one. But there are also naysayers in the Paleo community. I’ve heard that because it’s fermented it’s not acceptable. I think the more critical issue is the acidity level. Loren Cordain recommends eating lots of alkaline based foods and staying balanced to keep your kidneys happy. After reading all this, did I take the vinegar out? No. But I munched on a bunch of cabbage prior to eating dinner and I am okay with that.

2. Raw eggs. In short, healthy chickens equal healthy eggs. Good eggs are less likely to be diseased. If you are fearful of salmonella, then don’t do the mayo. I guess I like living on the Paleo Edge.

This recipe came directly from my favorite cookbook Everyday Paleo. I’ve used this blog/book for nearly every recipe in the last few weeks. I just like that the meals are all done in about 20 minutes, and that’s about the extent of kitchen attention abilities. I figure feeding Matt is about as equal to feeding a family of 5 so that works out well.

Salmon Cakes with Ginger Mayo
3 cans of wild caught Alaskan Salmon
3 eggs
4 diced green onions
1 tbsp dried dill
1/2 tsp ground ginger
a few shakes of red pepper flakes
about 1 tsp fresh ground pepper
a pinch of sea salt
about ¼ cup coconut oil
3 tbsps of fresh squeezed lemon juice
Shredded green and purple cabbage

Drain the water from the canned salmon and dump into a large mixing bowl. Add the eggs, green onions, dill, ginger, red pepper flakes, black pepper, and salt and mix well. In a large skillet heat the coconut oil over medium to medium high heat – make sure there is more than enough to cover the bottom of the pan. You’ll know the oil is hot enough when it crackles after flicking some water into the pan – but do not get the oil so hot that is smokes. Form the salmon mixture one at a time into patties or “cakes” and place gently into the oil. Fry for 3 minutes on each side. IMPORTANT – do not mess with the patties once they are in the pan. Let them go for the full 3 minutes before you touch them or flip them or they will stick or fall apart. Serve the patties over a bed of the shredded green and purple cabbage with a lemon wedge and the ginger mayo.

Paleo Mayo:
2 eggs
2 tbsps apple cider vinegar
1 tsp yellow mustard
1 tsp sea salt
1/4 tsp white pepper
1/4 tsp cayenne pepper
1 tsp ground ginger
2 cups extra virgin olive oil

In a blender or food processor place all ingredients except for the oil. Cover and blend on low while you count to 5. Continue to blend while you slowly add olive oil. Once all the oil is in continue to blend while you again count to 5. Booya, mayo!

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09.21.11 Inverted

Staying tight through abs, glutes, and legs creates a more stable handstand.

Develop your gymnastic skills with the GWOD (www.gymnasticswod.com), or look to www.crossfit.com for a library of instructional gymnastics videos to help you out. Of course, it will take some extra attention before or after your workout, but handstands are fun and addicting.

Body Fat Testing next Tuesday

Testing will be done by www.bodyfattest.com. We have a sign up sheet in the front office. Please pay with check to reserve your spot.

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09.20.11 Gun Show

Katrina getting STRONG!

MBS Hybrid Strength Program, AKA "Swoll Patrol"

Rich has been having a great time with the Hybrid Strength Program (HSP) the past couple of months. In case you've been living under a rock, or haven't had a chance to check it out, here's a quick rundown of the HSP :

- Classes are held Tuesday and Thursday at 12:00, 5:00, and 6:00 PM and Saturday at 11:00 AM.

- Primary lifts consist of Deadlift, Back Squat, and Bench Press and are done on a 4-week linear progression program borrowed from Wendler's 5/3/1 manual. This means you will be getting stronger every week!

- The olympic lifts are done in smaller rep schemes (3's, 2's, and 1's) and have more sets across (5-8 sets).

- Assistance lifts include Olympic lifting assistance exercises (snatch balance, OHS, push presses, etc.), along with strongman and gymnastic exercises (tire flips, hammer swings, rope climbs, kettlebell sets, etc.)

- Everyone, including athletes right out of On-Ramp can do the HSP!

Check out Cheryl getting her first pullups in the strength class!

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09.19.11 Over the map

Sara and Jamie in Fight Gone Bad 6 at MBS.

FGB briefing at men's retreat.

Fight Gone Bad 6 Recap

Thanks to everyone that participated in Fight Gone Bad 6 over the weekend. As we've mentioned in the past few weeks, this is the largest fundraising event that nearly every CrossFit on the planet takes part in. As of Sunday night, over $2.1 million dollars was raised by our community!

@ MBS

We had exactly 50 people show up and give your bodies to the bad fight. As a team we raised $2,770, which puts us in 211th place in the world...(donations are still being accepted through the end of the month). Jake Sutton was our top fundraiser with $315. He will be getting an MBS T-shirt along with his FGB shirt.

@ Flatirons Men's Retreat

While FGB was going on at MBS, several guys from the gym were helping run FGB at the men's retreat in Fraser, CO. We were lucky enough to bring nearly 50 men closer to God at 9,500 ft!

Our Top Scorers:

Male: MJ 400
Samantha: 341
Team Swoll Patrol: 1832

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09.17.11 The Soul of An Athlete Can Change The Game...

The Heart of An Athlete Can Change The World!

Join us today starting at 9 am as we participate in this annual fundraiser which benefits 3 wonderful causes. The first heat will start at 9am, and we will continue until all who want to have completed the workout. Donations will be accepted at the gym, or raise $150 or more get the sweet event t-shirt shown above. Put your game face on and be ready to leave NOTHING in the tank!

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09.16.11 FGB6 Tomorrow

Fight Gone Bad 6

We are hosting the Fight Gone Bad fundraiser tomorrow at 9:00 and 10:00 AM. If you haven't done this event with us before, we highly encourage you to come and try it out - it is a tough workout and benefits some great causes.

We will have modified versions for everyone to participate. Please register on www.FGB6.org so we can have an accurate head count. It is not mandatory that you raise money on your fundraising page, but we will accept donations at the gym Saturday.

We plan on running heats at 9:00 and 10:00. Plan on helping to count reps for a partner before or after your heat. If you would like to run in an earlier heat, please show up earlier to put your name on the board. See you all there!

Register with MBS CrossFit's team page HERE.

Here is a super easy lunch from Sean at the fire house:

Grilled Chicken with Beet and Sweet Potatoe Hash

-1 chicken breast grilled with garlic powder and salt for seasoning.

Hash:
-~2 tablespoons of coconut oil
-half of a sweet potato. Chopped
-1/4 of a large beet. Chopped
-1 whole green bell pepper
-more garlic power and salt for seasoning.

Sautéed hash in coconut oil until sweet potatoes got a little crispy on the outside. Washed it all town with a delicious Kombucha!

Fall Team Rowing Challenge

Aaron has set up a team for the Fall Team Challenge sponsored by Concept 2 (makers of our indoor rowers). The challenge runs from September 15th through October 15th.

All you need to do in order to join the team challenge is register for an online logbook and then join "MBS CrossFit". All the directions for setting up your account can be found here.

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09.15.11 Rings are fun!

MBS Kids know how to have fun on rings.

Today's workout:

"Meadows"
For time:
20 Muscle ups
25 Lowers from inverted hang
30 Ring handstand pushups
35 Ring rows
40 Ring pushups

You expect me to do what?? Honestly, probably not. This is a seriously complex workout that very few will be able to do as prescribed. Does that mean you shouldn't show up for today's workout.? Of course not! Here are a few modifications that will make today's workout a much better learning experience:

Mods for Muscle ups: banded transitions, ring dips, pullups, and/or pushups
Mods for Lowers from inverted hang: strict toes to bar negatives, knee to elbow negatives, situps
Mods for Ring handstand pushups: handstand pushups, pike pushups, barbell push press
Mods for Ring pushups: banded ring pushups, pushups on plates (chest to floor)

As always, we can modify repetitions as needed to allow the student to accomplish the entire workout. As you may remember from your early days of CrossFit, it is our goal to teach MECHANICS --> CONSISTENCY WITH MECHANICS --> INTENSITY. If a movement is new to you, or needs finer tuning of mechanics, we are more concerned with developing those mechanics before issuing the intensity piece. Above all, have fun!

Rowing Clinic today from 11:00 - 12:30

Aaron V. will be holding a rowing clinic during today's lunch classes. Aaron began rowing in high school and has since coached at several rowing clubs including Rocky Mountain Rowing Club in Denver. We are very fortunate to have his experience in our gym. No sign up necessary, just show up and work on your rowing technique!

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09.14.11 Congrats

Congratulations to Ernie as he and his wife welcomed baby Ava on Monday at 7.5 lbs!

CROSSFIT ON ESPN2 STARTING TONIGHT

Watch the 2011 CrossFit Games on ESPN2 for the first time ever! The 12-part series of 30min episodes will launch tonight at 6:00 PM. Four shows back to back for three Wednesdays in a row. Spread the word...tell your freinds and family to watch the "sport" of CrossFit!

CrossFit Games Coming To ESPN2 starting Wednesday, Sepetember 14th at 8:00pm EST - video [wmv] [mov]

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09.13.11 2nd Benchmark

Those of you participating in the nutrition challenge will be hitting today's workout as a performance benchmark that will be tested again in 6 weeks. Awesome job in yesterday's fronts squat and weighted pullup combo. There were several people that PR'd the front squat, while a few more got their first pullups...Melia in the 6am was one of them!

Note - if you haven't turned in your $20 for the prize pot or taken your pre-challenge pictures, please get that done ASAP. Thanks.

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CrossFit Games coming to ESPN2 this Wednesday, September 14th at 6:00 PM!

09.12.11 Shopping Paleo Style

Real food looks so good!!

We made a trip to Costco and the farmers market this weekend to get ready for the paleo challenge. If you can, Costco should be done during the week to avoid the weekend mob. But, if facing the mob is what you have to do to get some great-priced paleo foods in bulk, you should do it...it pays to be prepared!

There's nothing fancy here, but maybe it'll help you find your way through the mob next time you're in Costco or getting distracted by the painted vases at the flea market:

Costco:

(2) Packs of Alaskan salmon burgers, 12 patties per pack
2 lbs. of almonds
2 lbs. of pecan halves
(2) Jars of MaraNatha roasted almond butter (not my fav brand, but great price)
(2) 6-packs of Bear & Wolf canned salmon (never tried this before, but could be a replacement for tuna)
(2) 18-count omega enriched eggs
(2) 3-packs of Verde Farms organic ground beef
(2) 5 lb. packages of pork tenderloin
Pack of wild-caught sockeye salmon fillet
Jar of no sugar added salsa

In all, I think we spent close to $200 and were in and out in less than an hour.

Farmers market:

The vendor at the farmers market made it easy and allowed us to stuff as many veggies as we could into a grocery sack for $10. We got carrots, red onions, peppers, zucchini, cucumbers, and melon. At another vendor we purchased our most expensive item of the day; a small jar of pistachio nut butter for $15! We also got some avocados, berries, and plums.

In all, we spent about $35 and came away with several bags of goodies to compliment our meats from Costco.

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09.10.11 This Weeks Photos

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09.09.11 Nutrition 101

Fight Gone Bad 6

If you have not signed up to participate in Fight Gone Bad next Saturday, we need you to do so as soon as possible. So far we have 26 people signed up on our team and I know there are more than that planning to do the workout. We need you to sign up online, it takes 2 minutes to join our team. Visit the FGB6 MBS Team page.

The FGB fundraiser is the largest fundraising event in the CrossFit community, and it only happens once a year. Please help us support this event and the great causes it represents. You can donate either online, or at the gym next Saturday.

Amy on the rope during 31 Heroes

Nutrition 101

With the start of our Nutrition Challenge right around the corner, I thought it would be a good idea to look at the benefits of fish oil on our health. Since we will be doing everything else in this challenge to help our bodies look, feel, and perform better, why not add a little fish oil to the mix. Check out this article from Sean about why everyone should be poppin' fish oil pills.

Ohh Fish Oil, How I love thee!
by Sean T

So what's the deal with all this talk about fish oil and what the hell is it? Well for one, I will state the obvious. Fish oil comes from those pretty little swimmers in the sea, hence 'fish' oil. The whole fish is processed to produce oil that, in return, supports our health. Everyday there are new studies coming out about the benefits of fish oil. The largest benefit of fish oil supplementation is the positive affect on your inflammatory response. Think of it as a lube for your joints. I find when I'm consistent with my fish oil intake, I am not near as sore as when I'm inconsistent with my intake. Fish oil also helps heart and brain functions. Fish oil helps lower bad cholesterol, triglycerides and blood pressure. It also helps raise your HDL's (good cholesterol). And because it’s the only form of Omega 3 that can penetrate the brain, it has been proven to help with memory, recall and focus. These are just the tip of the iceberg when it comes to health benefits of fish oil.

How much fish oil should you take? Well, it really depends on how your health level/diet is.
Check out more on fish oil here.

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09.08.11 CrossFit Games on ESPN!!

Will handstanding at the top of Eldorado Canyon Trail in Eldorado Springs.

Paleo Diet Kickoff

The paleo challenge meeting was a great success. At last night's nutrition meeting, we had nearly 40 people in attendance, and stoked about embarking on a 45-day trip of eating healthy. In addition to following the paleo diet, they will be adhering to no less than 7 hours of sleep per night, a minimum of 3 workouts a week, and drinking plenty of water!

There were a few additions to the challenge that weren't discussed. In addition to the logbook, we will be doing a performance benchmark consisting of the CrossFit Total and a second "conditioning" workout next week. We will be using the logbooks along with the performance gains/losses to score the challenge. More info will be passed in the gym.

Lastly, as a little wager between the coaches, we decided that the losing team's coach will have to take glamour shots and have them posted at the gym for a week. Or, another idea was they would wear a feathery boa while coaching a week of classes. We thought this might be a little too heavy of punishment...?

Article: Eating Ancestrally: How to Start Eating and Living Like a Human

Check out the CrossFit Games being shown on ESPN!!!

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09.07.11 Athlete of the Month

Contagious Chris

Why contagious, you ask? Chris started out at MBS as just Chris. Then he brought his wife, Stephanie. Soon, the remaining two of Lohmuller crew, Ryan and Molly, have found their way into our kids program. I wouldn't be surprised if Chris' grandma or his dog show up for a WOD. Besides spreading the CrossFit love, Chris has bought in himself, entirely. He consistently attends WODs and strength classes. I've even found him filming himself, so he can take clips of himself lifting home to analyze. And, as we've learned from the AOTM installments of the past, consistency leads to results. Here's a look into a CrossFit lover who is sure to do great things and bring a following with him.
Check out more on Chris here:

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09.06.11 2011 TC dates announced

The beginning of the men's run in last year's Turkey Challenge.

2011 Turkey Challenge

Back by popular demand – the 2011 MBS CrossFit Turkey Challenge! Mark your calendars, hit the gym, and train hard: on November 19 we are bringing it bigger and harder than last year.

What happened last year? If you missed it, or if your body just won't let you remember, here's a taste: rope climbs, 5K run, CrossFit Total, The Wall, and an awesome old-school-meets-new-school vibe much like the first year of the Games.

How to top that? This year we'll test you with 4 individual events instead of 3, and we're holding Colorado's first ever team competition, with a twist. Teams will consist of five people (2 gals/3 guys or 3 & 2) and can be a mix of athletes from anywhere – you don't all have to be from the same gym.

Individual entries are up to 150 slots this year (16 team slots), and of course we'll have modifications so everyone can do the workouts. Cost for Individuals will be $45, teams $100. Registration opens Monday, October 3rd. Hurry, don't wait – this will sell out fast – and expect the unexpected!

Parking Reminder - I've been seeing a lot of cars parking in the "no parking" spots on the east side of our parking lot. If there is a sign that says "no parking", please don't park there. Let's keep a good relationship with our neighbors. Thanks!

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09.05.11 Happy Labor Day

MBS pays tribute to 31 Heroes on Saturday morning

Happy Labor Day

We hope you are all enjoying your Labor Day weekend. If you are around, join us for a WOD today at 11am or 12pm. These will be the only two classes we offer today. If you're not around or can't make it in, be sure to get out and enjoy the day!

A few more pics from our 31 Heroes WOD on Saturday

Thanks to Aaron S. for taking these photos Saturday morning

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09.03.11 A Special Tribute to One of the 31 Heroes

Andy Harvell, USAF

On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. There were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog. One of these brave men was a dear friend to a new member of the MBS family. Andy Harvell was a USAF Combat Controller (CCT) assigned to the 24th Special Tactics Squadron, Pope Field, NC. He was born 26 September 1984, in Long Beach, CA. He was a great friend, operator, husband to his wife Krista, and father to their two young sons; Hunter (3) and Ethan (5 months), he will be missed dearly.

Please join us today for a fundraiser to help out the families who's lives were forever changed that sad day. We will be sweating to honor our fallen soldiers at both the 9 and 10am workouts, all are encouraged to join us. If you cannot make it, you can still make a donation. Visit the official 31 Heroes website to make your donation today!

Check out some great pics from this week:

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09.02.11 Happy Labor Day

MBS Ladies working hard in our Strength Class

Labor Day Weekend

The Labor Day Weekend is here and at MBS we're going to kick it off with a tribute to 31 Heroes. Join us and the rest of the CrossFit world tomorrow morning during our regular classes at 9am and 10am to do this hero WOD. Everyone is welcome to partake. Donation is not required, but we strongly suggest that you visit 31heroes.com to check out the cause and to donate what you can.

On Monday, we will celebrate Labor Day with two classes; 11am and 12pm. If you're in town, make sure you drop by to get your WOD on!

Happy Labor Day! Be safe and have fun.

Parking Reminder - parking in front of the "No Parking" signs in the spots on the east side of the parking lot is NOT ALLOWED. Please use all spots in the remainder of the parking lot or across the street. I do not want to have you get towed during your workout! Thanks.

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