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"The 2014 Open was my first-ever CrossFit Open and I used it to determine my weaknesses and improve for the next year. When 2015 came around I knew I had greatly improved in all areas and I felt confident. But this feeling quickly went away. In 15.1 I did not complete as many full rounds as I thought I would. 15.2 was a vast improvement over the 2014 attempt, but still not where I wanted to be. I was not able to complete 15.3 due to other commitments. And then came 15.4. "I originally planned to conduct the scaled version, but through some peer pressure I switched to RX'd. The 185 clean is my 1RM and I had only completed a successful lift once prior. I finished the handstand push-ups relatively quickly and moved onto the clean. Even with the tremendous help, support, and judging that Coach Chris provided, I spent the remaining time failing to complete one successful rep. "It was embarrassing failing so many times in front of good friends and other gym members. But overall, I enjoy CrossFit DC more so for the mental training than the inherent physical conditioning. I do not think it is ever about how much weight you lift or how many reps you do, but what you do when the workout is hard and you want to quit. "In 15.4, I told myself I would not quit - no matter how frustrating, embarrassing, or otherwise. I would not stop until told to stop by a coach or judge. I would not give up and that is what I told myself with each attempt. 15.4 was a phenomenal mental test, and that is why it proved to be the best." -- S. Klocko, closing out not only this Open season but the end of his time in DC. We have no idea how we're going to cope when he makes the move to Pittsburgh, but you know what they say about the Mafia, and about CFDC: once you're in, you're a member of the family for life. Congrats, Klocko, on a 15.4 that inspired more people than you'll likely ever know, and a phenomenal 2015 Open in the books. And we'll see you next spring, when you commute in from Steel City for the Open at CFDC, so we can cheer you on in person when you crush the 185 cleans, and more. (photo: Dima R.)
As a reminder the gym is closed for Easter - Sunday, April 5th. Make an extra effort to attend class today (Friday) or tomorrow (Saturday)! Heres a few nutrition tips to help you survive the weekend; "If you get melted chocolate all over your hands, you're eating it too slowly. Chocolate covered raisins, cherries, orange slices and strawberries all count as fruit, so eat as many as you want. Weight loss tip: Eat an Easter egg before each meal. It'll take the edge off your appetite, and that way you'll eat less. If you can't eat all your chocolate, it will keep in the freezer. But if you can't eat all your chocolate, what's wrong with you? If calories are an issue, store your chocolate on top of the fridge. Calories are afraid of heights, and they will jump out of the chocolate to protect themselves. Money talks. Chocolate sings. Chocolate has many preservatives. Preservatives make you look younger!"
Friday, April 3, 2015 CrossFit WOD: Cash-in: 500m Row 21 Deadlifts (185/135) 21 HR Push Ups 100 DUs 15 Deadlifts (185/135) 15 HR Push Ups 75 DUs 9 Deadlifts (185/135) 9 HR Push Ups 50 DUs Scaled - 155/95, SUs Competitor - 225/155 Strength/Skill: 12min to achieve a new Max Height Box Jump. scaled - max height jump to stacked plates
Friday - Tim sticks around after a tough workout and unglues his tightened muscles. Make sure you come in on time for the warm up and stay for the cool down so you may recover for the next day's WOD. Perseverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and easiest learned in the gym. — Greg Glassman *No classes Easter Sunday! Keyholders will be at the box at 9:30AM. Weightlifting ALL LIFTS FOR THIS VARIATION OF THE STRENGTH CYCLE... http://ow.ly/2WRvGH
CrossFit Iron Mary’s – CrossFit EnduranceThe CrossFit Total (Total Weight)The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength. Athletes must announce to the judge the weight they are...
Well that one will leave a mark. Hope you all enjoyed the new toys! Strength Bench Press 70% of 1RM 3-3-3-3-3 + one Max set at same weight WOD 100 KB Snatches (53/35)-CRxd (35/25)-Scaled 100 Thrusters (135/95)-C (115/75)-Rx'd (85/55)-Scaled 100 KB Swings (53/35)-CRxd (35/25)-Scaled Time Cap 27 minutes
Dallas Metro!! The CrossFit Movement and Mobility Trainer Course is coming to you! Saturday, May 2nd at CrossFit 214. T-Pain (aka Dr. Theresa Larson DPT) will be giving you the tools to help yourselves or your Members. Register here: https://www.regonline.com/builder/site/Default.aspx?EventID=1680851
Hey everyone! Don't forget that tonight at 6pm is our Mobility Clinic with coach Christine! Come work on your mobility techniques for a healthy, happy body! *please note that there will not be a 6pm WOD as the clinic will take place on the main gym floor*
Just in case you were missing the Open Workout announcement that has taken place every Thursday night for the past 5 weeks, I've decided to drop one on you all for this Saturday's Workout! Don't cherry pick and commit to tackling this mental battle! Here we go.......... For those of you staying around town this weekend.....here is something to look forward to and get outdoors: CF Balance Tri-atholon! We will be running this as the workout for Saturday classes (9, 10, and 11am) Rx'd: 2500m Row 3 Mile Bike (Air Dyne) 2 Mile Run- keep this at 4 block runs *Projected 30-45 minute workout; don't opt for scaling unless you have not been consistnely coming. Making it shorter means you can go harder, but the intent is to prescribe a longer workout. If you think you will be well outside the time frame consider these distances: 1200m Row 2 Mile AD 1 Mile Run- 2 Block Runs
Still missing quite a few shirt sizes from people signed up for the Rumble- please check the link and confirm you are in the correct division, team, and that I have your shirt size listed. Email me immediately at email@example.com if any info is missing. If you've already emailed me, no need to do it again. http://www.crossfitelysium.com/heats-and-timeline
The Brand X Method Prep 3x 1:00 bottom of squat 1:00 spiderman stretch 10 walking lunges 10 bandy side steps Front squat Advanced ** 2 x 3, 1 x AMAP Intermediate 1 x 3, 1 x AMAP Beginner 2 x 5-8 ** 3 broad jumps between sets 3:00 double unders rest 2:00 2:00 wall ball rest 1:00 1:00 burpees Advanced and Intermediate3x 1:00 plank 5 good morning 10 low box step up (below 20”) beginner 3x 30 second plank 5 banded good mornings 10 low box step up mobility pigeon stretch couch stretch home work short bridge or hip raises advanced 2 x 30 intermediate 2 x 20 beginner 2 x 10
Thursday SUPERSET a) Tempo Pause Back Squats (3sec down, 2sec pause) 5x5, start at 55% and build up b) DB Lat Pullover 5x8 Watch this video for a demo. Just don't do the stupid hip thing this bro does. Keep yourself bridged the entire time. https://youtu.be/Qy6dn2i1lyI --------------------------------------------------- 15-12-9 KBS, 53/35 Burpee then... 15-12-9 Box Jump, 24/20 Pullup Rx+: 70/53, 30/24, C2B Dumbbell Pullover - Lat Exercises Learn how to do the Learn how to do the dumbbell-pullover exercise properly. Technique and tips for this exercise can be found at: http://www.athleticmuscleb... YOUTUBE.COM