We got through March in one piece, but man, did it have a whole host of fitness benchmarks for us! We started the month off by finishing the final two weeks of the CrossFit Open. Hopefully, everyone was able to throw down and get a little better from last year!
The previous month also saw practice with the Strict Pull-Up and Handstand Hold/ Walk practice to get us more comfortable/ efficient with those movements. We then tackled our St. Patrick’s Day-themed workout + a long-time fan favorite…Fran!
These workouts paved the way to the final week of the month: Leading Ladies Week! During this week, we hit a new Workout of the Week each day named after influential women…this past week was tough, but it is the perfect way to put a cherry on top of most of our “competitive” fitness season and get us back into the training for longevity mindset.
April is going to kick off our next strength cycle, and it’s all about VOLUME!
We are going to be working higher rep strength sets for the Overhead/ Front Squat + Bench Press. This strength cycle will culminate with a 3-Rep Heavy attempt to see how much volume work has paid off.
This cycle should be thought of as building muscular endurance, which will carry over into workouts, so even if you are not lifting weights that are as heavy as our last strength cycle, there is still growth happening, we promise!
Some other highlights include our April benchmark: The Filthy Fifty, a new Hero Workout, a return of the benchmark Ava, and our retest of dun dun dunnnn, Death Row (a great chance to add either one (or both) of one calorie or one burpee to the minute)!
We will see a focus on Strict Handstand Push-ups throughout April to complement/ build on the inverted work we practiced in March. Since we are working on Towing Capacity, athletes can expect to see 2 Grind workouts weekly to help build up that long distance motor and build some mental grit. We will also see a few old Mid Year Mini Comp workouts to set our sights for the 3rd annual NCFIT MYMC that starts in June!
The last point will be Murph Prep to gear everyone up for Memorial Day Murph. We’re planning to complete Murph on May 25th, so mark your calendars for that and a post-Murph BBQ!
This will start the final week of April and carry us through May right up to the week of Memorial Day! These workouts (Murph Prep) are meant to be completed outside of classes and at an athlete’s discretion. If anyone is unsure of how to implement these extra credit pieces, talk to your coaches for guidance and remember a little goes a long way.
These workouts can be moved around based on how you are feeling, or if you miss a day, just be mindful of overall volume, and when in doubt, ask a coach!
See you at the gym!
Volume & Capacity Cycle 4/1-5/12
W1 - 3x10 (RPE 6)
W2 - 3x8 (RPE 7)
W3 - 3x6 (RPE 8)
W4 - 3x4 (RPE 9)
W5 - 3x10 Deload Week
W6 - 3RM Tests
Weekly Workout April Commitments
(2x/ Week) Grind Workouts
(1x/ Week) Overhead/ Front Squat Strength
(1x/ Week) Bench Press Strength
(1x/ Week) Workout of the Week or Benchmark/ Classic workout
(1x/ Week) Strict Handstand Push-Up Strength session
April Athletes of the Month
Joselin & Rafael
Congratulations to our April Athletes of the Month, Joselin & Rafael!
We’ve been so impressed at the hard work both Joselin and Rafael have put in since they joined BCCF, especially while balancing a crazy school schedule! Joselin has achieved so many new skills and taken those skills into competitions, while Rafael maintained consistency while working hard through medical school. We’re so proud of their hard work and cannot wait to share their story with you!
Congratulations on a well-deserved nominations!
Tell us your story - where did you grow up and what kind of activities did you do growing up?
Joselin: I was born in Chile. In 2006, I relocated to Miami, Florida, and the following year, I became a teenage mother. As a young mother, balancing work, school, and family was very challenging, but fortunately my family was very supportive, and their support allowed me to continue my education. After completing college, I spent three years in Bloomington, Indiana. In 2021, I moved to Baltimore following Rafael. As a child, I was not into sports much, but I did give the cheerleading team at my school a shot. Unfortunately, I found myself consistently on the bench, so I decided to leave the team after a couple of months.
Rafael: I was born in Colombia, where I spent my early years. During my childhood, I was an avid soccer player.However, as time passed, my involvement in the sport waned. At the age of 16, I moved to the United States with my mother, settling in Miami, Florida, where I completed college. During my time in college, I engaged in training for several triathlons, ultimately completing a half IRONMAN race. Unfortunately, I had to curtail my training due to injuries and academic commitments. I majored in biomedical engineering, with aspirations of becoming a doctor. After graduation, I relocated to Bloomington, Indiana, where I gained industry experience for a year. It was during my time in Indiana that I crossed paths with Joselin, despite both of us having attended the same undergraduate institution in Miami without ever meeting. Subsequently, I moved to Baltimore to begin medical school, marking the next chapter of my life.
Tell us how you were first introduced to CrossFit? How long have you been doing CrossFit - any thoughts/comments on how it’s changed or influenced your life.
Joselin: As a busy mother, I never prioritized my physical fitness, believing I did not have the time for it. However, through CrossFit, I have realized the importance of balancing fitness with my other responsibilities. It has been transformative. I have been able to maintain a healthier weight, shedding over 50 pounds, and gained confidence in my body's abilities to unlock new levels of performance in areas I once ignored.
Rafael: While I have always had an affinity for sports, traditional gyms never quite clicked with me. I dabbled with weights before, but I was quite inconsistent, and I would lose interest rapidly. With CrossFit, though, I was hooked on the combination of functional movements targeting both strength and endurance. It's been a platform for me to continually challenge myself mentally and physically. CrossFit has also become a venue for us as a family to spend time together.Additionally, the sense of community we experience every time we step into the gym is something we truly treasure. CrossFit has become an integral part of our lives.
Both: Our venture into CrossFit was quite serendipitous. Rafael tends to have these short-lived bursts of fascination with various things. One day after stumbling upon a YouTube video featuring a Crossfitter, he mentioned that he wanted for his birthday at least a one-month membership to try CrossFit. We checked a few gyms in the area, but loved the atmosphere here, so we both decided to join, and It has now been 2.5 years since we started.
What goals do you have within the next year - CrossFit and non-CrossFit?
Joselin: Related to CrossFit, I want to improve the movements that currently limit my performance including double under, handstand push-ups, and eventually muscle -ups. Non-CrossFit related, being more punctual and support Ian in his preparation for college. I want to start practicing the Violin again.
Rafael: In terms of CrossFit goals, I am focused on improving Muscle-Ups and Handstand pushups, while also enhancing my shoulder mobility for overhead movements. Outside of CrossFit, I'm graduating from medical school next month and starting my intern year in July. My main goal is to effectively balance family, fitness, and professional responsibilities.
Talk to us about your life outside of the gym - hobbies, favorite meal, music, job etc. Any random facts you want us to know?
Joselin: I am passionate about outdoor activities, especially those involving animals. I truly enjoy Crime TV shows. I often find myself binge-watching them. Additionally, I enjoy attending concerts in my free time. Professionally, I worked as a biomedical engineer at a pharmaceutical company.
Rafael: Beyond the gym, I enjoy relaxing with movies at home and hiking outdoors. CrossFit is my primary long-term hobby. Occasionally, I dabble in shooting video games, chess, and Karaoke. A random/fun fact: I once placed second in my age group in a triathlon, but there were only two competitors, so I got a trophy and stood on the podium
Facts about you both: We got engaged in Iceland beneath a waterfall. The incredibly loud cascade made it hard to hear each other, but somehow, we both got the message: Hey, we are married now, so It worked out perfectly fine.
Do you have any advice for people getting started with CrossFit - what's helped you stay consistent and coming back day after day?
Joselin: Even if you do not have the energy to go to class, just make it, and the crowd will provide the motivation.
Rafael: If you can make it, just come. Despite school sometimes getting in the way, I would always try my best to attend class. Even if I felt exhausted, I would scale accordingly, but prioritize building the habit of consistency amidst an unpredictable schedule.
