BCCF October Newsletter & Athlete of the Month

Blue Crab CrossFit • Jan 08, 2023

OCTOBER ATHLETE OF THE MONTH 
– Shannon Morris –

Congratulations to our October BCCF Athletes of the Month, Shannon Morris!! We are so proud of Shannon and how far she’s come since joining BCCF! She tackles every workout with a purpose and great attitude and does so often after a long commute back from Northern Virginia! With the many things she balances in life, we’re so proud of her for prioritizing herself and the gym amongst a crazy schedule!  Thanks for being such a great role model for us all! Check out her story below for a nomination well deserved!
Where did you grow up? Did you have any siblings, pets – what was your home life like? Were you involved in sports and/or other activities? Favorite memory growing up?

I was born Washington, DC, but lived in Greenbelt, MD and Elkridge, MD, but ended up moving again to Millersville, MD when I was 10. I started gymnastics early in elementary school and quickly learned skills. My mother was also a gymnast and my paternal great grandfather performed acrobatics in the circus at one point in his life. When I got to high I decided to do competitive cheer and gymnastics on the side. In college I didn’t play any sports, but after college I play women’s rugby and loved it. After a five years of rugby and a bad injury I played D league soccer for a Howard County Park and Recs league.

I have a half sister who is 16 years younger than me. She played in travel and high school softball for years.

How were you first introduced to CrossFit? How long have you been a BCCF member, what is your favorite workout/movement, etc. Do you have a favorite BCCF memory? How do you feel CrossFit has changed/influenced your life?

Coach Mandy first approached me about CrossFit. We are work colleagues and were hanging with mutual work friends I had heard about CF, but at the time my work schedule was tough and I wasn’t prioritizing self care. So a year later after two other friends joined I made a commitment to myself and joined. I knew I needed to spend money on myself and my long time away from fitness showed. I was almost 200 pounds, living off of caffeine and barely had time to eat. CF has made me prioritize my health and it totally changed how I eat today. I completely overhauled my diet, eating five times a day and ensuring each small meal is a balance of protein, veggies and carbs. Additionally, my water intake drastically increased. I usually drink 75 to 100 ounces of water a day. With a BS in Health Science this was all information I knew, but if it wasn’t for CF I don’t think I would of changed my behaviors.

What goals do you have within the next year – CrossFit and non-CrossFit?

This is my last year of my 40’s. I want to compete in a scaled or master CF or weightlifting competition at least once a month till I hit 50 next year. I would also like to have more work life balance and hike more. The work life balance is a constant struggle for me.

Tell us more about your life outside of the gym – favorite thing to do when you’re bored, favorite meal, music, job etc. Give us one really random fact that people may not know about you. 

Outside of the gym I manage my home life with my 16 year old daughter and my Father who lives with us and our dog Maxie, a dachshund corgi mix. I work some days in northern VA so that commute is a bitch. It has been the biggest hurdle maintaining my workout schedule due to my current job. My favorite meal is probably a big taco salad, but a second favorite is Lechon (Roasted Suckling Pig).

Fun fact: Most people don’t realize I’m Puerto Rican, I’m half. Also, most people don’t realize I’m 49.

Previous WODs

By Mandy Brezina 15 Apr, 2024
What to expect in April at Blue Crab CrossFit, our April Athletes of the Month, and the March Committed Club Results
By Mandy Brezina 10 Mar, 2024
What to Expect in March February brought us some exciting training leading into the first week of the CrossFit Open. The first big win was testing a 1-RM Back Squat/ Deadlift POST workout. The idea behind this was not only to make sure we can move heavy loads under fatigue but also to prepare us for the CF Open, where there is almost always a heavy lift post-workout! We continued to see old CrossFit Open retest workouts along with testing out Benchmark for the month: The Chief! Leading into the first week of the Open we saw higher RPE workouts towards the beginning of the week that slowly tapered off into lower RPE workouts + a Thursday quality/ recovery day to make sure everyone was geared up for the Open workout on Friday! Let’s see how we are going to finish the CrossFit Open strong in March and highlight any other training focuses. The first two weeks of March are going to be similarly built to the final week of February. This is to make sure the CrossFit Open workout on Friday is the highlight of the week while also allowing everyone to still get a solid week of training in. Post Open, we will have our Leading Ladies Week, which honors National Women’s Month with a week full of Classic Female Benchmarks and some new NCFIT Female Benchmarks we’ve created ourselves! We will also be celebrating St. Patrick’s Day with a themed workout that surely will have you leaving the gym feeling lucky. We will be testing Fran as our Benchmark workout this month, and we will also see the Hero Workout Laura during Leading Ladies Week. The final highlighted focus for the month is focusing on the Strict Pull-Up or Handstand Holding in skill/strength sessions which will show up once a week to continue building body awareness and gymnastic strength! Weekly Workout March Commitments (2x/ Week) RPE 9-10 Workouts (2-3x/ Week) Focus on Couplets or Triplets (1x/ Week) Workout of the Week or Benchmark/ Classic workout (1x/ Week) Strict Pull-Up Strength or HS Hold Skill session (1 Full Week) Leading Ladies Week (Classic Female Benchmarks/ NCFIT Female Workouts)
By Mandy Brezina 10 Mar, 2024
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By Mandy Brezina 12 Feb, 2024
This month we start the year strong by getting strong! We are going into a six-week progressive overloading cycle with the Back Squat and Deadlift ending in a 1-Rep test. These strength sessions will happen AFTER the workout to simulate a lift post workout in the Open, and because we are confident you all will feel better prepared to lift after a short and fast paced workout. Our next priority is going to be our benchmark for the month: Death Row! We will test this workout in January and then re-test it again in April to see our improvement on this BEAST of a workout. We will also see the CF classic: Karen - 150 Wall Balls for time, along with a hero workout during this month as well. While these will be the big workouts of their weeks they might not necessarily be retested…but it can’t hurt to keep track of your score just in case. Lastly, we will see skill work that will focus around movements that commonly show up in the CF Open and that most of us should have tucked in our back pocket. This month is going to start with a BANG so let’s get ready to ring in 2024 right! January Weekly Commitments 1x/ Week: Back Squat/ Deadlift (Post Metcon) 2x/ Week: RPE 9-10 Workouts 1x/ Week: Past CF Open Workout 1x/ Week: Workout of the Week or Benchmark/ Classic workout
By Blue Crab CrossFit 31 Dec, 2023
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By Blue Crab CrossFit 03 Dec, 2023
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By Blue Crab CrossFit 21 Nov, 2023
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By Blue Crab CrossFit 10 Nov, 2023
Blue Crab CrossFit November 2023 Newsletter The Blue Crab CrossFit Committed Club Results Congratulations to the following individuals who made it to the gym 15+ times in October – awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicate the individuals qualified for the quarterly $50 drawing! On November 5th, we’ll spin the wheel to ... The post Blue Crab CrossFit November 2023 Newsletter appeared first on Blue Crab CrossFit.
By Blue Crab CrossFit 07 Oct, 2023
Blue Crab CrossFit October 2023 Newsletter The Blue Crab CrossFit Committed Club Results Congratulations to the following individuals who made it to the gym 15+ times in September – awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicate the individuals qualified for the quarterly $50 drawing! On October 3rd, we’ll spin the wheel to ... The post Blue Crab CrossFit October 2023 Newsletter appeared first on Blue Crab CrossFit.
By Blue Crab CrossFit 03 Sep, 2023
Blue Crab CrossFit September 2023 Newsletter The Blue Crab CrossFit Committed Club Results Congratulations to the following individuals who made it to the gym 15+ times in August – awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicate the individuals qualified for the quarterly $50 drawing! Make the list in September if you’re in ... The post Blue Crab CrossFit September Newsletter appeared first on Blue Crab CrossFit.
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