BCCF January Newsletter & Athlete of the Month

Goodbye, 2022!

Welcome, 2023!

Thank you from the BCCF Coaches for an amazing year! We had so much fun spending the year with you, watching you grow as athletes and challenge yourself beyond what you thought you were capable of!

Many of you took your fitness outside of the gym – through 5ks, Spartan Races, Competitions, and so many other things! It’s so fun to see you use your fitness in other ways and to see how your consistency at the gym contributes to every day success. You all inspire us and make us proud – keep it up!

In July, we started the BCCF Committed Club, which highlights our members who have 15+ check ins each month. When we received our 2022 Wodify in Review, we were not surprised to see everyone on the top 10 leaderboard for attendance and PRs be members who are consistently on the Committed Club list. Consistency is key, even if it’s tough to get to the gym or you don’t feel like going, the moment you get there the better you’ll feel to get moving and the closer it’ll get you to your goals. Keep getting to the gym and getting that workout in with the intended stimulus and you’ll be amazed at the results you see!

Top 10 Members for Attendance in 2022

With only 365 days in a year and being closed on Sundays, we’re amazed with your commitment and check ins throughout the year! Great job with your consistency – keep it going in 2023!

Top 10 Members for Personal Records (PRs) in 2022

Overall, we had 861 PRs across the gym in 2022! That’s amazing and so great to see you all testing your workouts and lifts from previous lifts to get these PRs. Testing yourselves throughout the year is important, so if we are in a strength cycle or you see a named workout, try to get to the gym to get that recorded in Wodify to test in the future.

For upcoming activities, keep an eye out for more information regarding our new Bring a Friend Week and our Annual BCCF Calendar. We’ll also try to do more frequent communications (via email) given how long our monthly newsletters are getting – watch for new communications starting on Sundays in January for activities/programming coming up for the week. Details coming soon!

Awesome job, BCCFers! Here’s to the fun 2023 has in store for us. We cannot wait to see what you accomplish this year!

The Blue Crab CrossFit December Committed Club

Congratulations to the following individuals who made it to the gym 15+ times in December! BCCFers crushed it this month – our most consistent month yet and some new names! Awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicates those qualified for the quarterly drawing if they get 15+ check ins this month.

On January 3rd, we’ll randomly draw a name to win $20 (monthly) and $50 (quarterly) store credit to be used at BCCF. If you think your name was missed, please send us a note by the 2nd with proof of 15 sign ins in by January 2nd.

Didn’t make the list? We restart TODAY – so your chances of making the list start over! Don’t forget – just RSVP’ing does not count towards attendance – you also have to sign in!

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

JANUARY ATHLETE OF THE MONTH 
– Erik Carr –

Congratulations to our January BCCF Athletes of the Month, Erik Carr! He’s nearing his year mark with BCCF and in that short time has embraced the workouts and the community and worked his way into the top 10 in PRs this year thanks to his consistency and hard work. He always shows up with a great attitude and gets to the gym no matter the time. Thanks for being such a great role model for BCCF! Check out his story below for a nomination well deserved!

Tell us a bit about yourself!

I grew up outside of Flint, Michigan. I went to college at Michigan State University before moving to Maryland. Growing up I played a variety of sports including soccer, football, basketball, golf. In High School I focused on running cross country and track. Besides the traditional sports, I’ve enjoyed water skiing and snow skiing since I was 7 years old.

Tell us about your fitness journey and discovering CrossFit

I was introduced to CrossFit here at Blue Crab.  I was going to a regular gym until my job was relocated from Annapolis junction to Standard drive down the road from Blue Crab in September 2021.When that happened, I stopped going to the gym and working out. I kept seeing everyone running outside from blue crab and it got me interested. I was telling my girlfriend Karolynn about Blue Crab and she suggested I might like doing a workout like CrossFit instead of a traditional gym by myself. I started foundations in February of 2022 and have been hooked ever since.

I don’t have a favorite workout yet, but I can confidently say that cali-bear is not one of them. I prefer workouts that have running, rowing or biking as part of the metcon.

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

My goals for CrossFit next year include becoming proficient at double unders, being able to do bar muscle ups regularly, and really work on my clean and snatch forms. I also want to do the murph as prescribed this year. Outside of CrossFit, I want to get back into running races, hopefully running with my sons. Spend more time hiking and a lot less screen time.

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 really enjoy snow skiing and running. I spend a lot of my free time with my boys doing their activities like lacrosse and cub scouts. For work, I am a software engineer for a small company supporting the federal government. Favorite music is classic rock but since starting CrossFit I find myself listening to CrossFit and HIIT playlists on Spotify. Favorite meal is smoked brisket with baked macaroni & cheese.

Random fact – When I was young, I won the Lego building contest at the Michigan Renaissance Festival two years in a row.

The NOBULL CrossFit Open starts next month!

The 2023 NOBULL CrossFit Games season kicks off with the CrossFit Open, a three-week international competition where anyone — regardless of fitness level or ability — can compete in the biggest fitness competition in history. The 2023 Open will take place from Feb. 16 – March 6.

Click here to Register – make sure to join the Blue Crab CrossFit affiliate when signing up!

Traditionally, at Blue Crab CrossFit we host Friday Night Lights during the Open, where people stop by our themed nights to complete the workout and cheer each other on. It’s full of energy and a lot of fun! This year, our Friday Night Lights will take place from 5:30 until complete, on February 17th, 24th, and March 3rd. Themes to be announced closer to the event – but think things like Patriotic night, BCCF Gear Night, Favorite Sports Team, etc…

If you’ve done the Open before, you understand the magic of the Open. You push yourself to new challenges and some get a movement they’ve never done before. It’s a great way to kick off the year, support one another, and have some fun while doing it! So if this will be your first Open, we look forward to seeing you there and showing you the magic of the Open!

BCCF December Newsletter & Athlete of the Month

Catch A Lift 2022

Thank you so much to everyone who donated and participated in our 6th Annual Catch a Lift Fund Fundraiser workout! Between the funds raised and Mary’s company match, we were just under $4,000 that will go directly to that amazing organization that supports our injured veterans through fitness. A special thanks to Mary Rafter for helping us make this event such a success! THANK YOU so very much for your support!

The Blue Crab CrossFit November Committed Club

Congratulations to the following individuals who made it to the gym 15+ times in November! BCCFers crushed it this month – our most consistent month yet and some new names! Awesome job, everyone! Consistency is key for growth and your hard work is showing! * indicates those qualified for the quarterly drawing if they get 15+ check ins this month.

On November 3rd, we’ll randomly draw a name to win $20 store credit to be used at BCCF. If you think your name was missed, please send us a note by the 2nd with proof of 15 sign ins in November.

Didn’t make the list? We restart TODAY – so your chances of making the list start over! Don’t forget – just RSVP’ing does not count towards attendance – you also have to sign in!

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

NOVEMBER ATHLETES OF THE MONTH 
– Ron Mabe –

Congratulations to our November BCCF Athletes of the Month, Ron Mabe! We’re so impressed with Ron’s consistency and hard work while balancing a busy schedule keeping us safe as a police officer. You’ll likely see him in any of the classes, fitting that workout in whenever his schedule allows. We appreciate him and his great attitude he brings to class every day! Thanks for being such a great role model for us all! Check out his story below for a nomination well deserved!

Tell us a bit about yourself!

My name is Ron Mabe.  I am honored to be the Blue Crab CrossFit Athlete Member of the Month for December.  Here is a little bit about me.  I grew up in Ellicott City, Maryland.  My family is the inspiration of my life.   My mother, Evelyn and my father, Ronald have been married for over 50 years.  A fun fact is my father was in Vietnam when my sister was born.   I have one older sister, Rhonda.  Rhonda was given her name due to my father’s deployment.  Rhonda has given me a beautiful niece and nephew.   My niece is currently a senior in high school and my nephew is a sophomore in college.

Since the age of 11 years old, I started playing sports.  I played baseball year around.   Between spring and fall season, training camps, and batting coaches during the off season, I ended up making the travel team, Elkridge Hurricanes.  My father spent many years as my coach.  In high school, I decided to expand love of sports by playing baseball, football and running indoor track.  During my senior year, I was awarded the unsung hero trophy in football due to never missing a practice or game in all 4 years of high school.  In addition, I received the honors of having my name placed on the school wall for the graduating class of 1997, for my performance in indoor track.   My 4 x 4 and 4 x 8 team made it to regionals my senior year and we performed well in the Penn Relays.  I still currently play softball two days a week.  “We should start a BCCF Softball Team!”

Tell us about your fitness journey and discovering CrossFit

Since the age of 11 years old, I started playing sports.  I played baseball year around.   Between spring and fall season, training camps, and batting coaches during the off season, I ended up making the travel team, Elkridge Hurricanes.  My father spent many years as my coach.  In high school, I decided to expand love of sports by playing baseball, football and running indoor track.  During my senior year, I was awarded the unsung hero trophy in football due to never missing a practice or game in all 4 years of high school.  In addition, I received the honors of having my name placed on the school wall for the graduating class of 1997, for my performance in indoor track.   My 4 x 4 and 4 x 8 team made it to regionals my senior year and we performed well in the Penn Relays.  I still currently play softball two days a week.  “We should start a BCCF Softball Team!”

Prior to learning about CrossFit, I went for my yearly physical.  My doctor informed me that my blood test results showed high levels.  He immediately put me on notice and made me a deal.  He told me to get my levels down or I would have to go on medications for the rest of my life.  Before beginning CrossFit, I worked 14 years of nightshift (8:30 PM to 8:30 AM), and I was struggling to eat healthy.  Thankfully, my friends Jay and Ashley Weber were members of a CrossFit gym in Eldersburg.  They invited me to go to the gym with them.   My first CrossFit experience was in March of 2018.  My first CrossFit workout was a simple combo but it had me hooked.   It was pushups and a 400-meter run AMRAP.  Deadlifts are by far my favorite lift.  I joined Blue Crab CrossFit back in October 2021.  Since my CrossFit journey has begun, my yearly physical blood tests are back to the normal range.  I have further cut 30 pounds and have been keeping it off with CrossFit in my life.  CrossFit has kept me accountable by eating healthy most of the time and getting into the gym regularly.

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

During the next year, I hope to attend more BCCF events.  My work schedule can be very trying at times.    I am a police officer in Howard County.  I started with the police department in September of 1998, as a civilian police cadet and became a sworn officer in January of 2001.  I also joined the Army Reserves in December of 1998 and became a Military police officer.

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 work and the gym, my guilty pleasure is watching Netflix.  My favorite birthday meal is hands down tacos.

Random fact – I love the water, fishing, and boating but I cannot swim!!!!!!!

BCCF November Newsletter & Athlete of the Month

The Blue Crab CrossFit October Committed Club

Congratulations to the following individuals who made it to the gym 15+ times in October! Consistency is key for growth and your hard work shows.

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

NOVEMBER ATHLETES OF THE MONTH 
– Bryce & Angie Matakas –

Congratulations to our November BCCF Athletes of the Month! We are so proud to have our morning regulars, Angie and Bryce Matakas! Their consistency and great attitudes make them an excellent example of what we look for in our Athletes of the Month! Thanks for being such a great role model for us all! Check out their 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?

Angie: I grew up in a tiny town called Monmouth in Maine. I have two older brothers and we’re still close as adults. I played softball and soccer throughout high school and always loved being outside. In college I went the gym (very inconsistently) and had no idea what I was doing.

Bryce:  I grew up in Houston Texas, with my parents and my sister. As a kid I was pretty involved in sports. I swam growing up all the way through high school, and ran track my senior year. In college I ran triathlons and would go to the gym in my off time.

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?

Angie: I was introduced to my first CrossFit gym when we were living in California. I was intimidated at first because working out never seemed that fun to me. It was nice to be able to show up, be told what to do, and suffer along with a group of nice people. CrossFit really changed my attitude towards working out and my consistency. My favorite BCCF memory was when the soft box was ordered and now I’m less likely to eat it/bust my shins when I’m doing box jumps.

Bryce:  I was actually introduced to CrossFit during COVID in California. My gym on base had shut down, and the only place open where I could get a workout was the CrossFit gym Angie worked out at. I asked the owner if I could do my own workouts in the back corner, but eventually got curious enough to try participating in the classes. I’d say my favorite memory is getting my first muscle up. It was always something I thought only gymnasts or actual athletes could do. So, it was pretty awesome getting up there the first time.

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

Angie: Unassisted pull-up(s). Non-CrossFit: Get into wood burning.

Bryce: I’d like to compete at least once in a competition, they seem like a good time. Outside of CrossFit, I’d like to get more involved in fishing and hunting. It’s something I did as a kid, but haven’t done a whole lot of as an adult.

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. 

Angie: Being outside is my favorite – the less cell service the better! I bother our dog, Toby when I’m bored, I love classic rock, and eating chocolate is a true passion of mine. I’m a Social Worker – I work with adults and I’m doing homelessness/eviction prevention in my current job.
Bryce:  We both really enjoy hiking and camping. It’s nice to get out of the house and get some fresh air. If we aren’t outside, I’m usually watching football during the season.

Fact(s) about you both:

Angie: I try to do platelet donations once per month, but I’m squeamish about it.

Bryce: Growing up I used to play the Saxophone, and was in my high school marching band. I also taught myself how to play clarinet.

BCCF October Newsletter & Athlete of the Month

The Blue Crab CrossFit September Committed Club

Congratulations to the following individuals who made it to the gym 15+ times in September! Consistency is key for growth and your hard work shows. This month is a bonus month – on October 3rd, we will be drawing the $20 monthly winner as well as those who made it consistently in July/August/September (noted by the *) for the quarterly $50! Watch for the winners on the 3rd!

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

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.

BCCF September Newsletter & Athlete of the Month

Class Times – Labor Day

On Monday, September 5th, BCCF will have Saturday hours for classes due to the holiday. Classes will be 8:30am and 10am.

 

The Blue Crab CrossFit August Committed Club

Congratulations to the following individuals who made it to the gym 15+ times in August! The list has GROWN! Consistency is key for growth and your hard work shows. As a reminder, if you’ve made the July and August list AND you are on it for September, you’re qualified for the quarterly $50 drawing! Those who made the July and August list are noted with a * (excluding coaches).


On September 3rd, we’ll randomly draw a name to win $20 store credit to be used at BCCF. If you think your name was missed, please send us a note by the 2nd with proof of 15 sign ins in August.

Didn’t make the August list? We restart TODAY – so your chances of making the list start over! Don’t forget – just RSVP’ing does not count towards attendance – you also have to sign in!

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

 

AUGUST ATHLETES OF THE MONTH 
– Jimmy & Brandy Wilson –

Congratulations to our September BCCF Athletes of the Month, Jimmy & Brandy Wilson! We are so proud of this amazing Power Couple! When they are not busy keeping us all safe or running their daughters around you will find them consistently at the gym always showing up with a smile! Their hard work and dedication to the gym shows and we’re so excited to honor this amazing couple! Check out their 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?

Brandy: I grew up in Elkridge about 3 miles from BCCF. I have 2 sisters and a brother, growing up we had Lab/Irish Setter dog named Lady. Growing up I never participated in any Sports. It wasn’t until I joined BCCF that I ever considered myself an athlete. My favorite memory growing up is hard to narrow down to one, but I’d say all the family celebrations, vacations, and traditions that we’ve celebrated and have since passed on to our girls.

Jimmy: I grew up in Elkridge. Not too far from the gym. Me and Brandy actually grew up together right down the street from each other. My favorite memory growing up was taking family vacations to upstate NY to visit my dads family.

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?

Brandy: After having Chloe (our youngest) I decided that I needed to do something physical and get active, during that time social media and a few friends were “buzzing” about CrossFit. I decided I was going to “try it out”, I had researched a few CrossFit Gyms in the area, and saw a Blue Crab sign in my neighborhood and decided I’d give it a try. I participated in Foundations and became “hooked”. I loved the community atmosphere, I loved that for 1 hour, I was focused and pushed out of my comfort zone. My favorite movements at CrossFit are Deadlifts and Back Squats. My favorite BCCF memory is participating in the Girls Rx competition with teams of females from BCCF.  CrossFit has changed my life, in 2016 I decided I wanted to try and get hired by the fire department, which has a test called CPAT, that is a timed labor intensive test which involves strength and cardio endurance. CrossFit is the only reason that I was able to pass, and had put me in the best physical shape of my life.

Jimmy: So my first introduction to CrossFit was from a coworker. But it was actually Brandy who got me into CrossFit. I was not interested at all in the beginning. But she joined BlueCrab right after they opened at the original location. She was very dedicated from the beginning. I could see the joy it brought her.  She also was persistent on me trying it with her. Well I joined a few months after her and it’s been a great decision for both of us. Before CrossFit, I personally did not workout. Ever. But now it’s the only way I can workout.  I enjoy the community and the support.

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

Brandy: My goals in the gym are to maintain fitness and come to the gym at least 3 days a week. I’d like to PR my OHS and get a rope climb or two in. Outside of the gym I’d like to maintain a healthy life style.

Jimmy: My goals have really remained unchanged from previous years.  A few are obviously remaining active in the gym.  I feel as I get older it becomes harder between work and dealing with nagging injuries from time to time. But a big goal is just keeping an active and healthy life style.

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. 

Brandy: Outside of the gym I work a 24/72 hour shift for Anne Arundel County Fire Dept, I’m assigned to the Brooklyn Fire Station. When I’m not working, I’m busy running the girls to Cheer or gymnastics. My favorite music to listen to is Volbeat.  My favorite meal is Steak and Potatoes and Veggies. I love to unwind and drink orange crushes.  I love to travel and try new places.

Jimmy: Life outside the gym is busy.  We have 3 daughters and they keep us on our toes for sure.  I’m an outdoors kind of person.  Anything outside is a favorite thing to do.  I personally love shooting sports.  I enjoy getting out and challenging myself when it comes to shooting.  I also love hunting and riding my 4 wheeler. One of my most favorite things is camping. We love to camp. We have a camper and it’s something that we all can enjoy and be outside.  Random fact?  That’s a tough one. I am a firearms instructor on the side.

Fact(s) about you both:  So facts about us both. We both are Firefighter’s and both of us are Paramedics.  We both love our job and I think I can say we have the best job in the world.

BCCF August Newsletter & Athlete of the Month

Wow! We’re so excited to see such a LONG list of people for the inaugural Committed Club Month! Congratulations to the following 24 individuals who made it to the gym 15+ times in July!

Consistency is key for growth and your hard work shows. Here’s to being committed in August! On August 3rd, we’ll randomly draw a name to win $20 store credit to be used any way at BCCF (coaches’ names will not be in the drawing).

Didn’t make the July list? We restart in August – so your chances of making the list start over! Don’t forget – just RSVP’ing does not count towards attendance – you also have to sign in!

**Share your Blue Crab CrossFit love! Remember to check in to Blue Crab CrossFit on Facebook and Instagram and one or all of the following hashtags #bccfcommittedclub #bluecrabcrossfit #bccfcommitted #bccffamily #bccf

 

Congratulations to our August BCCF Athlete of the Month, Jamie Cook!

We are so proud of Jamie – her hard work and dedication to the gym shows and she always shows up with a smile and a great attitude! Check out her great 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 grew up in Pasadena MD. I have one brother who is 2 years younger than me, and we are best friends. I started out doing ballet at a young age, but quit that to play baseball with my brother. I played baseball for years on my brothers team and I was the only girl. I remember the other teams coach would tell the boys to move in, when I got up to bat. But, quickly they learned that wasn’t the best idea. After several years of baseball, I played softball, then switched to lacrosse, and in high school I played basketball & field hockey.

 

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?

I first found out about CrossFit through a friend and I’d say my favorite movements are deadlifts & db snatches… oh, and abmat sit-ups! I became a member in 2019, and its been the best decision by far! I couldn’t imagine my life without BCCF. I’ve met the best of friends & the love of my life! The gym is my happy place and all of members and coaches have made me feel so welcomed, ever since day one. Every single time I step foot into those gym doors, my stress goes away, I’m greeted by smiles, and surrounded by nothing but positive vibes & encouragement. BCCF is not just a gym, it’s a family and I’m so grateful to be apart of it!

What goals do you have within the next year – CrossFit and non-CrossFit? My goals are to get butterfly pull ups, make bar & hip contact, and sleep better! 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.

If I’m not at the beach or outside in the sun, then you will find me on the couch cuddling with my dogs Wilson & Quinn. My favorite meal is breakfast… specifically crab cake Benedict from Johnny’s restaurant in Pasadena or a chicken fajita omelette with blueberry pancakes from IHOP! I used to go to IHOP after almost every workout. And that’s just one of the many ways Tyler won my heart… was with an IHOP gift card!

 

 

Welcome to the Coach Staff, Tom Chatt!

Congratulations to Tom Chatt, who recently passed his CrossFit Level 1 Trainer Certification! If you’ve been to a morning class, you’ve seen him shadowing. With the passing of his CF-L1, you’ll start seeing him more on the 6am schedule! Congratulations, Tom and welcome to the coaching staff! We’re excited to have you on the team, sharing your knowledge with the BCCF members!

 

 

Class Reservation Reminders

A friendly reminder to please reserve a spot before arriving at the gym. This gives the coaches time to make any necessary adjustments to make sure we have the proper equipment for everyone. You can reserve a spot up to 24 hours before the class. If your schedule changes, please cancel your reservation to allow others the spot! Auto-Class Cancellations Beginning August 1st for the classes where a coach travels to the gym to open it up, they will now be auto-cancelled if there are no reservations one hour before the class begins.

The following classes will be set up for auto-cancellation: M-F: 6am, Noon, and 4:15pm; Sat: 8:30am This helps our coaches out who travel from home/work to coach the class. If no one has reserved a spot, this will save them a trip! Thank you for understanding and please let us know if you have any questions or issues reserving a spot. Signing Into Class In addition to reserving a spot, make sure that you sign in! Not sure how to sign in? Ask a coach or check out this article! You can do it either from your app after reserving a spot or upon arrival at the gym by clicking your name from the reservations list. This is important – this is how we track your attendance for the Committed Club!

 

 

Relocation Efforts

We wanted to provide a quick update on our relocation efforts. We’re working hard to remain within 5-10 minutes of our current location and are really trying to purchase a property, rather than lease. This will provide us a space we can call our own and build a solid foundation for the future of BCCF! Our current lease ends on September 30th, so we’re working to try to get moved before then if at all possible. Depending on the new building, that may be delayed, but we’re doing our best to avoid that. Stay tuned for more updates! Thanks for your understanding and support! – Mandy & Josh L.

 

 

Upcoming Events

August 11th – BCCF Happy Hour The Ale House – Columbia @ 5pm. Reminder, no 5:30 or 6:45pm class on happy hour days.

August BCCF Foundations – 15th, 17th, 19th, and 22nd @ 5:30pm Limited spots available! $100 for four classes, one week of classes after Foundations, & a tailored nutrition report. Let your friends/family/coworkers know! If they sign up for a membership after Foundations, you’ll receive store credit for the referral.

September 10th – Annual BCCF Float Trip @9am River Riders in Harpers Ferry It’s time for our annual event! Bring a friend/spouse! If you are planning to float and/or camp, please contact Megan L. Reminder – no classes on September 10th so that our coaches can make the event as well!

The Best Exercise You’re probably Not Doing for Your Elbow Health

Still have that nagging elbow pain that won’t go away? It can prevent you from even picking up your coffee cup if it is really aggravated and will keep you out of the gym for days at a time.

This type of pain often occurs as inflammation due to overuse of the forearm muscles. THe symptoms of “tennis elbow” or “lateral epicondylitis” can be mitigated with ice or NSAIDs, but your goal should not be to deal with the symptoms.

Prevention is always the best measure and there are exercises you can do that will act as a rehab and prehab. Here is the best exercises you’re probably not doing for your elbow health. Adding this exercise in to finish your workout is a great way to combat elbow pain and prevent it from coming back! Enter the Zottman curl.

The Zottman Curl:

The Zottman curl is one of the best and most efficient exercises that you should be doing if you care about performance in grip heavy workouts with rope climbs, kettlebell swings, and deadlifts. This is also a great movement to prevent elbow pain from occurring.

You won’t need much weight to start ( especially if you’re rehabbing an injury). These curls are extremely hubbling and are very challenging on the biceps and extensor muscles in your forearms if performed correctly.

Start with a pair of dumbbells and a supinated grip. Perform a bicep curl and pause in the top position or :01-:02 with your biceps fully contracted. Slowly rotate your hands into a pronated (palms down) position before lowering the weight. In the bottom position rotate your palms back to a supinated position before performing your next rep.

Pro tip:
Performing these from a tall kneeling position on both knees will help you activate your core and glutes simultaneously and prevent you from cheating on the curl.

Perform 3-5 sets of 8-12 reps of this exercise with a light to moderate load. You should be able to perform these curls at the beginning or end of your workout 2-3 days each week. Give the Zottman Curl a try and bulletproof those elbows today!

The New Year’s Resolution Conundrum

res·o·lu·tion
/ˌrezəˈlo͞oSH(ə)n/
noun
a firm decision to do or not to do something.
eg. “she kept her resolution not to see Anne any more”
Some things happen in life with the flick of a switch. When you want to turn a light on you simply flip the knob, clap your hands or yell across the room to Alexa and “voila”, let there be light.

Others take time to build, layer upon layer, like a brick house. The process can only happen in a very specific way. With a strong foundation, one brick at a time.
On January first many folks scramble to find the switch that will yield the results they are looking for. But behavior change is not a light switch. Behavior change is a process. Getting stronger, eating healthy, or losing weight won’t happen instantaneously. It happens brick by brick. You only get the results if you follow the process. The right plan and the right effort simultaneously.

“You are never pre-qualified to live your dreams. You qualify yourself by doing the work. By committing—even overcommitting—to what you believe you should do.” – Benjamin P. Hardy

If you are committed to an outcome then the process it will take you to achieve your goal should be irrelevant. Your focus is on results now. Your focus is on determining the right plan and taking the first step towards achieving.
If you are someone who worries about how far away you are from your goal then you are focused on the wrong thing. Focus on what you want, not what you don’t.

When you set your goals say exactly what you want. Getting specific here is key. Numbers and dates. These make your goals realistic and allow you to work backward to where you are today. This will help you set realistic expectations for what you can and should be achieving on a given day.

If your goal is to lose 40lbs then it would be impossible to achieve in one session. Your goal doesn’t feel like something that you can actually achieve. By February you may be frustrated that you haven’t hit it.But if you start thinking about the future version of you that weighs 40 lbs less than you can start to understand what needs to be done. Your focus is not on losing weight but acting like the person who has already lost it.

You might do things like have a gym membership that you use regularly. Have a salad for lunch every day. Go for walks and spend your weekends on the go. You probably have other healthy friends that support your decisions.

“You can not entertain weak, harmful, negative thoughts ten hours a day and expect to bring about beautiful, strong and harmonious conditions by ten minutes of strong, positive, creative thought.” -Charles F. Haanel

In his book The Master Key System, Charles Haanel unpacks the process of achieving one’s goals. He explains that you have to “be it” and “do it” BEFORE you can “have it”. Most people get this process backward. They expect that they will change their behavior once they have achieved their goal. Instead, you must act in accordance with what it means to achieve your goal. Ask yourself, “Would a person who cares about their health make the decision I am about to make?”

The more your decisions and actions align with the goal, the faster it will come to you. Don’t let this New Year slip away from you. Stop looking to flick the switch that will make all of your problems go away.Instead look for the path that is more difficult, but leads to success. Surround yourself with people doing the thing that you want to be doing. Who look the way you want to look. Learn from them, adapt their behaviors, and put in the work.

This is your year!

5 Reasons to get STRONG

Fitness trends come and go and most fall to the wayside for good reason.

Most programs fail to produce consistent results. It’s a wonder why so many folks stray away from what is tried and true when it comes to exercise programs?

“The rule is: the basics are the basic, and you can’t beat the basics.” -Charles Poliquin

Despite what your goals may be, every individual can benefit from physical resistance training. Not only that, but the health benefits extend far beyond your short term fitness goals. Regardless of why you train, let’s take a look at some of the reasons you should incorporate strength training into your fitness regimen.

1. Training for strength produces results.

Whatever your goals, muscle will help you get there. Some companies in the fitness industry has made a fortune around buzzwords like “tone”, “lift”, and “sculpt.” The problem is there’s no way to measure those loose terms. If you want to change your body composition there is only the ability to gain or lose muscle while simultaneously gaining or losing fat. If you are looking for the most efficient way to do make a change then strength training is your best option.

Strength training, or physical resistance training, can be defined as a type of physical exercise specializing in the use of resistance to induce muscular contraction which builds the strength, anaerobic endurance, and size of skeletal muscles. When you gain muscle you increase your bodies basal metabolism (the amount of calories you burn each day before factoring in physical activity). It’s kind of like putting a bigger engine in a car. The car is capable of moving faster or pulling a heavier load (more muscle), but it also uses more fuel (fat) whether it’s cruising down the freeway or idling in the driveway. Strength training helps us “tone” through this muscle gain/fat loss trade.

2. “You can’t manage what you can’t measure.” -Peter Drucker

Training for strength provides a clear path for success. You can set training goals that are specific, measurable, and produce desired outcomes. A good coach will help you design a plan towards these goals with checkpoints along the way. Your strength training program is a road map to success with clear directions. Sets, reps, and weights lifted safely through the full range of motion are the signals that you’re on track. Many people find that a more detailed plan helps them stay motivated as they experience progress.

3. Age gracefully with more muscle mass.

As we get older strength training is one of the most important things we can do for our health. Physical independence is a key factor in a great quality of life.

A comprehensive study of strength training has been proven to:

  • Improve motor function
  • Lower resting heart rate
  • Increase stamina
  • Prevent sarcopenia (age related muscle loss)
  • Improve bone mineral density
  • Prevent and help rehab injuries

Functional strength training will be an asset in daily life too. From picking up grandchildren or bags of groceries to climbing stairs with confidence.

4. You’ll experience epic brain gains.

Did you know that lifting weights can strengthen your brain just as much as it does your body?
Dr. Yorgi Mavros from the University of Sydney has found that high‐intensity physical resistance training (PRT) results in significant improvements in cognitive function, muscle strength, and aerobic capacity in older adults with mild cognitive impairment. Adults who followed a resistance training routine in addition to cognitive training performed significantly better than control groups on a series of mental tests. A couple key factors to note:

The participants exercised 2x/ week working to at least 80% of their peak strength.
The benefits lasted one year after the exercise prescription had ended.

What does that mean? According to Yorgi, “The stronger people became, the greater the benefit for their brain.” Let that sink in for a minute. You actually grow your brain by training to become stronger! It makes me wonder if Einstein developed his Theory of Relativity in between heavy sets of back squats…

5. Strong moms have healthy babies.

During pregnancy, the question always arises of what does fitness look like for this stage of life? With so much on the line, it’s important to consult with a doctor before beginning any fitness routine. Luckily, there is a tremendous amount to be gained by incorporating a strength training routine under normal circumstances. Resistance training can help alleviate symptoms and improve health outcomes for the mother and child. According to the Mayo Clinic, women who follow a consistent strength training routine during pregnancy can experience:

  • Reduce backaches, constipation, bloating and swelling
  • Boosted mood and energy levels
  • Better sleep
  • Prevent excess weight gain
  • Maintain levels of muscle strength and endurance
  • Reduced incidence of gestational diabetes

Not only that but women who train during pregnancy report enhanced body image and better psychological well-being!

We would love to help you live a healthy strong life. Schedule a Free Consult to learn more.

3 Exercises to Fix your Lower Back Pain

 

The body thrives on balance. Our muscles and joints are happiest when they are getting equal and total range of motion. The spine is no different and since it’s range of motion is smaller than most other joints, imbalances can be felt more intensely.

The spine requires the stability of the supporting muscles that surround it to keep up upright and mobile. When a link in this system is weak, the body will compensate in order to expend the least amount of energy. 

A common issue seen causing that dreaded lower back is due to tight hip flexors, tight spinal erectors, accompanied by weak abs and glutes, also referred to as the lower cross syndrome. The tightness of the body in one area causes another area of the body to become weak. 

“Pain is inevitable. Suffering is optional.” – Buddhist Proverb

 

So how do you fix or prevent this? Here are three things you can do today to make sure your glutes are firing, your core is tight, and your hips and back muscles stay strong but supple.

  1. Single leg glute bridges, to strengthen the core & glutes. Aim for 3 sets of 15 on each side. Plant the bottom of your feet and palms firmly on the floor. Stack knees above ankles. Lift one foot off the ground and perform a single glute bridge with the other, pressing firmly into your palms, shoulders, and foot to take any pressure off the neck. Try to get the hips as high as possible, then lower to the ground.
  2. Couch Stretch, loosen the tight hip flexors Aim for 2 minutes on each side. Using a couch or a bench, get into a low lunge in front of your object of choice, and the goal of this stretch is to use the front leg to support your weight as you put your back foot on a couch or bench and get your knee as close to the couch or bench as possible to stretch the hip of the back leg.  
  3. Supine single-leg twists to loosen the tight muscles in the lower back. Lay on your back, hands out to a T, and legs together, bring your right knee up to your chest and let it fall to the left side of your body. Try to keep the spine stacked in a straight line. Repeat on the left leg, bringing left knee to chest then letting it fall to your right, knee resting on the ground or a block. Spend at least a minute on each side.

Incorporate these exercises and stretches into your routine to help ease and prevent lower back pain. As always if anything causes pain, don’t do it and always consult your doctor before trying new things.