We had a great turnout for the Olympic Lifting clinic on Saturday. Thanks for everyone showing up on time and making it a rewarding couple of hours. We say it a ton, but it can’t be said enough that getting familiar with the Olympic lifts will benefit you as a CrossFit athlete. Since we had such a great turnout, we are planning another clinic in March. Stay tuned!

Fight For Air Climb
This Sunday the 28th is the Fight For Air Climb, formerly the Run the Republic fundraiser in Denver. This will be the third year that MBS has ran the tallest building in Denver. It is a 56 story climb that raises funds for lung health issues.

To join Team MBS, simply click the link to the right or the registration page and join “MBS CrossFit Broomfield”. Cost is $35 to register, plus you must raise $56 in pledges.

Workout
Gymnastics warmup
5 rounds for quality reps
5 Handstand Pushup
30 sec. L-sit/hang

AMRAP in 10 minutes of:
5 Thrusters 95 lb./65 lb.
5 Toes to bar (knee to elbow is a mod)
10 Pushups

Post rounds to comments.

Now Serving: Chicken Tenders with Sweet Potatoe Gnocchi at CC Body Fuel, only $10

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Saturday Workout Schedule:
9:00 AM: Normal WOD
10:00 – Noon: FREE Olympic Weightlifting Clinic for MBS members

We are going to have a full gym today for the Olympic Weightlifting Clinic. Please be a few minutes early to participate in the warmup so we can get into instruction as quickly as possible. Parking may be tight because of the construction, so park across the street if needed.

Workout at 9:00 AM
From Ground to Overhead
Men’s choices 7,000 lbs for time:
155 lbs x 46 reps
135 lbs x 52 reps
95 lbs x 74 reps
75 lbs x 94 reps

Women’s choices 5,000 lbs for time:
100 lbs x 50 reps
85 lbs x 59 reps
65 lbs x 77 reps
55 lbs x 91 reps

Last done 090522

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Saturday Workout Schedule:
9:00 AM: Normal WOD
10:00 – Noon: FREE Olympic Weightlifting Clinic for MBS members

We are going to have a full gym on Saturday for the Olympic Weightlifting Clinic. Please be a few minutes early to participate in the warmup so we can get into instruction as quickly as possible. Parking may be tight because of the construction, so park across the street if needed.

Workout
Do the following sequence for best time:
1 pullup, 2 pushup, 3 situp, 4 squat
2 pullup, 4 pushup, 6 situp, 8 squat
3 pullup, 6 pushup, 9 situp, 12 squat
Continue sequence until…
11 pullup, 22 pushup, 33 situp, 44 squat

Post times to comments.

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Olympic Weightlifting Clinic this Saturday from 10:00 AM to Noon. The 9:00 AM workout will go as scheduled, but the 10:00 AM is cancelled. This is going to be a great oppurtunity to get a lot of reps and instruction on the Snatch and Clean & Jerk. We will have several coaches helping out with the different skill levels. You will leave the clinic with a better understanding of the Olympic lifts and a pretty good workout.

Workout
Paige’s Birthday Workout
5 Rounds for time:
3 Heavy Squat Clean
12 Ring Dips

This is a slight change to Paige’s B-Day workout done last year on 090217. We will be going a bit heavier on the clean weight this time. Seems only appropriate since Paige has been getting so much stronger on his Olympic lifts by regularly attending the Tuesday and Thursday Advanced Lifting Classes at 6:30 PM (hint, hint).

Congratulations to Chuck and his wife on the birth of Aleah Nicole Farman on Monday. Pics of Aleah in MBS gear will be posted soon. Meanwhile, post (rather than Chuck) your times to comments.

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Workout
Do 20 seconds of work and 40 seconds of rest for 4 rounds of the following. No rest between rounds.
Station 1. Wall Ball 20 lb./10 lb.
Station 2. Kettlebell Swing 53 lb./35 lb.
Station 3. Box Jump 24″/20″
Station 4. DB Push press 45 lb./25 lb.

We are still looking for team members to join us in the Run the Republic event on February 28th. This fundraiser generates funds for the American Lung Association of Colorado. People all over the state of Colorado benefit from ALAC’s efforts to improve air quality, help people kick the tobacco habit, teach children how to manage their asthma, assist lung disease patients in leading fuller and healthier lives, and researching cures for lung diseases. The race to the 53rd floor of the tallest building in Denver will begin at 8am. Join our team by clicking on Team MBS.

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CC Body Fuel now has online ordering available on their website. Orders are made by selecting from their “Now Serving” menu and then placing the order through their contact page. All orders must be made by Friday for delivery on the following Monday or Thursday at MBS. Pay at pickup. Who knew eating paleo could be so easy? Check out the Chicken Scallopini and Grilled Flank Steak…sounds delicious!

Workout
21-15-9 reps for time:
Single-arm power snatch HEAVY (alternating)
Burpees

Use a challenging weight for the single-arm power snatch. A ‘challenging’ weight can be a heavy dumbbell or a lightly loaded barbell. Or, test yourself with a 5-gallon water jug. Chuck times to comments.

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This weekend we are hosting an Olympic Weightlifting Seminar from 10:00 AM to Noon. All skill levels will be able to attend.

Workout
5 Rounds for time:
30 Double unders
20 Knees to elbows
10 Overhead squat @ 55%

Chuck times to comments.

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Workout
Shoulder-carry sprints
5 Rounds for time:
Sprint 100 meters uphill w/weight
drop weight, jog back
Sprint 100 meters uphill no weight
pick up weight, walk back

Men’s prescribed weight is 20 lb. and women’s 10 lb. You can go heavier if you like, just keep in mind the goal is to maintain sprints.

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MBS is going to be hosting an Olympic Weightlifting Clinic next Saturday from 10:00 AM to Noon. This clinic is FREE to MBS members. Several coaches will be available for instruction. All skill levels invited.

Workout
Weighted pushups
5-5-5-5-5

In teams of 2, do the following for max:
5:00 max burpees
10:00 max meters on row
5:00 max burpees

Weighted pushups are done with a partner “spotting” weight (bumper plates or sandbags) on the other partner’s back, preferably high on the shoulder blades. Score for workout is combined max reps of all burpees and meters of row. Only one person works at a time on all exercieses.

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Workout
Sams Birthday Workout
“Tons O Fun”
Complete 5 rounds of:
5 Deadlift
5 Pushpress
5 Weighted Pullup

This is a fun workout. In this workout you will have 90 seconds to move from one exercise to the next. Score is total weight lifted for all exercises for all five rounds. We did this for Sam’s Birthday last year and it is tough, but rewarding to see the amount of weight you lift. (workout courtesy of FRCF). Last done 090206.

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Workout
Speed and Agility drills

AMRAP in 10 minutes of:
30 Double unders
10 Jumping squats

Chuck times to comments.

Once we hold a belief, it tends to stick with us for the rest of our lives, unless we challenge it. – Dr. Richard Gillet

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Will Smith has always been one of my favorite actors, but he also has some pretty solid skills as a motivational speaker. The video below is little long, but worth watching. Also, check out his keys to life; running and reading.

Workout
Max unbroken set of pushups
Max unbroken set of kipping pullups

5 rounds for time:
50% of pushup
50% of pullup
15 weighted abmat situps 25lb./15lb.

We will be very strict on the initial max tests. For the workout you will do half as many reps as your max set. So, if you did 30 perfect reps in your max set, you would be doing 5 rounds of 15 each in the workout.

Max set rules:
Pushup – Body maintains perfectly straight line from heel to head during up and down portions. Three-point contact with ground; thigh, chest, and 1-inch nose from deck. No kipping.
Pullup – Kipping allowed. Arms reach perfectly straight position at bottom and chin clears ‘daylight’ over bar for every rep.

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MBS CrossFit is in for the CrossFit Games Affiliate Cup! The North Central Region Affiliate Competition will be held during the weekend of the Regional Qualifiers on April 30th – May 2nd. There are 48 team spots that will be competing for only 8 spots to represent our region at the World Games in July.

MBS CrossFit is now forming the team that will be composed of a maximum of 6 athletes (min. 2 men and 2 women) and one coach. Last year we took a team to Aromas, CA and had a great time, but this year we want blood! Be warned, we are looking for individuals that are committed to training consistently and willing to travel to CA. If you are interested in competing with Team MBS, contact patrick@mbscrossfit.com.

Workout
“DT”
5 Rounds for time:
12 Deadlift
9 Hang Power Clean
6 Push Jerks

Prescribed weight is 155/105 lbs. Chuck times to comments.

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The singles event is tonight at 7:00 PM. Casual attire is suggested, pants are mandatory. Expect to have fun.

Workout
5 Rounds for time:
30 Box jumps
30 Kettlebell swings 53 lb./35 lb.
Run 400 meters

Chuck times to comments.

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