WOD Archives - Blue Crab CrossFit

Blue Crab CrossFit September Newsletter

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 running and get into the $50 drawing!

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

Why 15 check ins to make the list?

We believe that you if you are consistently attending the gym 3-4 times per week, you’re going to achieve your goals more quickly over time. If you’re struggling to get to the gym consistently, treat it like a meeting with yourself. Schedule it out for the week and show up for the meeting to prioritize yourself and your health.

Didn’t make the list? We restart TODAY – so your chances of making the list start over!

**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

SEPTEMBER ATHLETE OF THE MONTH
– Casey Shoemaker –

Congratulations to our September BCCF Athletes of the Month, Casey Shoemaker! Casey inspires us every day, prioritizing herself in her busy schedule while balancing three kids and a full time job while always being towards the top each month for number of check ins! She always shows up with a smile and brings a fantastic attitude to class every day!

Thank you, Casey, for showing us how to balance everything and continue to improve every day at the gym and for being such a great BCCF role model and member!

Tell us a bit about yourself!

I grew up in Baton Rouge, Louisiana the middle of 3 kids. I’ve got an older brother and younger sister. I spent most of my early childhood at the Wallbanger (a local raquet ball club) where my mom played racquetball and my brother, sister and I spent the day swimming. In high school I played volleyball, basketball, and softball. In my 20s I was really into spin class, and after being heavy most of my life I got into running in my 30s. I did a few half marathons but continued to struggle with weight loss until I had gastric sleeve surgery in 2016.

Tell us about your fitness journey and discovering CrossFit

After losing 110 pounds post surgery, and battling running injuries, my husband suggested I consider CrossFit as a way to stay active. My first go round was not a positive experience because they gym I tried was not as welcoming and friendly as Blue Crab. I continued to take different exercise classes at the Y but was still looking for something different to do. After having our fourth daughter in 2019 and being cooped up for so long from the pandemic my husband again encouraged me to consider CrossFit and this time I found Blue Crab. From the time I walked through the door a little over a year and a half ago I felt like I was at home. Since then, Crossfit has become a staple in my life. I look forward to class every day and can’t wait to see what challenge awaits. Because I take the time for myself daily, I am a calmer, more patient involved parent and partner.

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

I am really looking forward to my first competition this September. From there I would like to get double unders and pull ups and possibly compete more. Non-CrossFit goals are to survive our daughter, Camille’s, senior year of high school. She and I plan to go to Italy for her senior trip!

Tell us more about your life outside of the gym – favorite thing to do when you’re bored, favorite meal, music, job etc.

My life outside of the gym definitely revolves around my family and is very busy. My girls and husband are all very active with their own sports and I try to be their biggest cheerleader. If I’m not at one of their practices or competitions, you can most likely find my in the kitchen. I love to cook! I also really love puzzles of all kinds and always have a puzzle book of some kind in my purse in case I have a few minutes of down time.

BCCF CrossFit Youth – Returning Soon!

We’re excited to announce that in mid-October, BCCF CrossFit Youth will be making a return!

We are excited that Coach Sam will be taking the reins as our CrossFit Youth coach, focusing on ages 5-9 to start and eventually we plan to build out a program for 10-15 year olds. As soon as we finish ironing out the details, we’ll send it soon! Currently the plan is to run six week programs, 3-4 times a year.

Thank you, Sam, for proposing the classes! We’re so excited to get our future generations into the gym and inspiring them to be strong like their parents!

Specialty Classes at Blue Crab CrossFit

Our Pregnancy & Postpartum Athleticism and Clean & Jerk Clinic both kicked off in August and WE LOVE to see our members focusing on improvement in these two specialty areas.

A huge thank you to Coach Sam and Coach Mitch for proposing these classes! We appreciate you both sharing your knowledge with us and we cannot wait to see the end result from these two classes!

Did you miss signing up for these to classes? Due to the positive feedback we’ve received from the people in the classes, we hope to offer similar classes in the future! Keep an eye out in the newsletter and around the gym for the next ones! They will always be offered to BCCF members first, then offered outside of the gym if we do not fill all seats.

Blue Crab CrossFit July Newsletter

The Blue Crab CrossFit Committed Club Results

Congratulations to the following individuals who made it to the gym 15+ times in June AND to those with an * that made it 45+ times for the quarter! Awesome job, everyone! Consistency is key for growth and your hard work is showing!

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

Why 15 check ins to make the list?

Didn’t make the list? We restart TODAY – so your chances of making the list start over!

JULY ATHLETE OF THE MONTH
– Karina Dudley –

Congratulations to our July BCCF Athletes of the Month, Karina Dudley! Karina always shows up to class with a smile and a great attitude! She’s impresses us as a busy intern finishing up her degree and still prioritizing her fitness and consistently making it on the BCCF Committed Club! She recently competed in her first CrossFit competition and I think she may be hooked 🙂 Thanks for being such a great BCCF role model! Check out her great story below!

Tell us a bit about yourself!

I’m from Omaha, Nebraska. Growing up, I was a very active child. I did tap dance for a couple of years, figure skating for a year or two, gymnastics for 3 years, and soccer for 10 years. Eventually my parents made me choose a singular sport, and I ended up choosing soccer. Since there were not a lot of local soccer teams in Nebraska that were competitive, my soccer club constantly travelled out of town to play games, nearly every weekend during competition season. I used to call the main soccer season “living out of a suitcase for 1.5 months season”! Post-soccer life, I’m majoring in Computer Science at the University of Nebraska-Lincoln and will be returning to Maryland after graduation to work in cybersecurity.

Tell us about your fitness journey and discovering CrossFit

After medically retiring from soccer in high school, I got into weightlifting to stay in shape. However, after a couple of years, I was bored with the monotony of traditional weightlifting programs. I ended up watching the 2021 CrossFit Games while packing up my dorm to move to Maryland for my internship and decided to give CrossFit a try. Blue Crab CrossFit ended up having a Groupon deal and was only five minutes away from my apartment. One Groupon deal and two years later, I’m still doing CrossFit!

CrossFit helped provide structure and fun back into my workout routine. Prior to CrossFit, the monotony of my workouts caused me to be inconsistent with the gym. With a variety of workouts and movements, I regularly make it 3-5 times a week to the gym and no longer dread working out. Well, I guess I dread some workouts but for a different reason (yes, looking at you Fran). Temporarily moving to Maryland every 3-4 months for my internship makes it difficult to form long lasting relationships (even within the interns as people are constantly graduating from the program or rotating at different times), but CrossFit has given me a supportive community to return to.

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

CrossFit – Get muscle ups (bar and/or ring) and strict handstand pushups. These two moves still elude me but look like a lot of fun to do! While I can do kipping handstand pushups, I want to build the strength to be able to do them strictly.

Non-CrossFit – Graduate college! I head back to Nebraska in August to do my senior year before returning to Maryland permanently. Outside of school, I’d like to go snowboarding in Colorado. I’ve gone snowboarding at Killington in Vermont but want to experience the powdery snow in Colorado instead of the icier mountains in the Northeast.

Tell us more about your life outside of the gym – favorite thing to do when you’re bored, favorite meal, music, job etc.

I love being outdoors! Hiking, camping, biking. If it’s an outdoor activity, I’m 99% of the time down for it. This year I’ve also gotten into indoor rock climbing and boulder. Maybe one day I’ll try them outside! My favorite meal is a Burmese dish called Mohinga. It’s a rice noodle and catfish soup that, when done properly, takes hours for the broth to be ready. The wait and cooking effort is worth it!

Some random facts: I’m the middle child of 3, I have 2 dogs (German Shepherd/Belgian Malinois and Lab/Boxer/Supermutt) and a leopard gecko, I love to listen to and attend operas and symphonies, my favorite animal is a three-toed sloth, I love to garden/am a plant mom, and I’m a giant bookworm.

We had a busy June giving back to our community and putting our mark on our new space!

Thank you to Megan L. for coordinating the donation of 30 birthday bags to the Howard County Food Bank! These birthday bags will go to families in need – they contain all the basics to throw a birthday party for their children!

We also painted our original slogan, Experience the Molt, along the wall behind the rig. Thank you to the painting crew for showing up and leaving their mark and a special shout out to Coach Tyler for the idea, designing it, and staying up way past your bedtime to get the wall taped up for painting!

What is “Experience the Molt?”

Molt stands for a couple of things in the context of Blue Crab CrossFit and its history. As part of “Experience the Molt,” Molt stood for “Movement of Life Training.” According to the dictionary, Molt is defined as “to cast or shed the feathers, skin, or the like, that will be replaced by a new growth; to cast or shed (feathers, skin, etc.) in the process of renewal.” If you’ve ever heard of a softshell crab, it’s a crab that just molted and is in the process of growing a new shell. Given our logo has the crab, Molt in the context of BCCF is the process of shedding your old skin to be replaced by new growth. When you join Blue Crab CrossFit, you are joining a community of like-minded people who are working hard to live a healthier, stronger life. In the process of that, you are shedding your old skin to replace it with a stronger, healthier version of yourself.

Stop by and see the new wall today. It looks great!

Blue Crab CrossFit June Newsletter

The Blue Crab CrossFit Committed Club Results

Congratulations to the following individuals who made it to the gym 15+ times in May! Awesome job, everyone! Consistency is key for growth and your hard work is showing!

On June 3rd, we’ll spin the wheel to randomly select a name to win $20 store credit to be used at the BCCF store. If your name has a * next to it AND you make the June list, you’re eligible for the quarterly $50 drawing! If you think your name was missed, please send us a note by the 2nd with proof of 15 sign ins in by June 2nd.

Didn’t make the list? We restart TODAY – so your chances of making the list start over!

JUNE ATHLETES OF THE MONTH
– Jami & Brian Silvia –

Congratulations to our June BCCF Athletes of the Month, Jami and Brian Silvia! If you’ve been in a class with Jami and Brian, you know they always show up with a great attitude and well coordinated outfits 🙂 We appreciate them, their consistency, and their desire to always challenge themselves and embrace the stimulus for each workout. We appreciate you both for always showing up with a great attitude and for making class fun! Check out their great story below!

Tell us a bit about yourself!

Jami – I’m from Seaford, DE. Growing up, I hung out at Rehoboth Beach a lot, I swam most summers and then I was on the high school swim team and swam a little in college. I was the Drum Major leading our competitive marching band in high school (I played bass clarinet during concert band through middle school and high school, I am a big fan of music). In college I played Rugby (open-side flanker). When I got out of college, I did civil engineering until I moved to Baltimore and got a job with Maryland Dept. of the Environment penalizing people who pollute Maryland’s waterways.

Brian – I’ve been in the same 20 minute radius pretty much all my life (Arbutus, Halethorpe, Ellicott City & Pasadena) except when I went to College at Salisbury. Growing up I was an “indoor kid,” spent my free time playing video games and poker. I have always been interested in computers, so I dual majored in computer science and mathematics and I have been working in the technology industry for over a decade.

Tell us about your fitness journey and discovering CrossFit

So, Brian had talked Jami into joining a Globo-Gym and she absolutely hated the monotony of doing the same thing all the time. We knew we needed to work out, but were at our wits end after trying pretty much ever fad diet out there and none really working. Brian said that maybe we try CrossFit and see how we like it. We did a little bit of research and Blue Crab had advertised somewhere that they had 30 minute classes and we figured that was better than hour classes. Little did we know that all CrossFit were hour classes! We signed up for Foundations and it literally almost killed us, we were so sore for weeks! We stuck with it, still go up and down with our weight, but have a ton more muscle, and 4.5 years later, we are still here and absolutely love BCCF. Additionally, one thing CrossFit has given us is functional strength to just do more activities and even on vacation, we find ourselves looking for more active things to do (kayaking, hiking, snorkling, etc.).

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

Jami – My main goal within the fitness arena is to lose some of this body fat and keep gaining muscle. Non-Fitness would be to get our flip sold (construction is taking for-freaking-ever) and working on expanding our rental portfolio.

Brian – My main goals for the next year are to lose fat, targeting ~20% BF, and to pay off debt. Longer term is to do a pull-up, and hopefully retire at some point!

Tell us more about your life outside of the gym – favorite thing to do when you’re bored, favorite meal, music, job etc.

Jami – I enjoy reading and hanging out with friends and family. I’m a big fan of punk rock. I love visiting new restuarants and traveling to fun new places. I am a foodie (I have tried to cut this back), I cook and would love to one day open a restaurant and I have gotten into smoking meats and other foods.

Brian – I love the same music when working out, and when having to deep dive into some code: rap, electronica, and heavy metal (the heavier the better) and I started college as a second semester sophomore. I was never into sports growing up, but I was the number 1 board in my high school’s chess club.

Facts about you both: We both love our four cats (we are disgusting cat people) and sushi and love to travel. When we do travel, Jami typically picks an island or somewhere on the coast so she can be on the water.

Our final Bring a Friend Week of 2023 is only a couple of weeks away!

Do you have a friend/family member that you would like to share CrossFit with, risk free?! If so, bring them by for one day or the whole week!

Referrals go up to $75 for BOTH you and your friend/family member during BaFW! See you there!

Blue Crab CrossFit May Newsletter

The Blue Crab CrossFit Committed Club Results

Congratulations to the following individuals who made it to the gym 15+ times in April! Awesome job, everyone! Consistency is key for growth and your hard work is showing!

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

Didn’t make the list? We restart TODAY – so your chances of making the list start over!

May ATHLETE OF THE MONTH
– Lavin Chainani –

Congratulations to our May April BCCF Athletes of the Month, Lavin Chainani! Lavin has been nothing but consistent with his workout routine since joining Blue Crab CrossFit. He always shows up with a great attitude and you’ll often see him at various class times throughout the week, getting that workout in! Thanks for being a great role model for everyone at Blue Crab CrossFit, Lavin! Check out his great story below!

Tell us a bit about yourself!

I was born and raised in India and came to the US at 22 to get my Master’s at Syracuse. After graduating in 2005, I moved to Baltimore for work and have lived here since. I went to Catholic School and loved playing soccer and cricket growing up.

Tell us about your fitness journey and discovering CrossFit

I had no background or heard about CrossFit. I just took a Groupon for one of the CrossFit places in this area and fell in love with CrossFit, but I wanted to try other places before committing. I dropped into a few other places for a 1:1 class but was not 100% sold. Finally, I bought the Groupon for the ten classes at BCCF, and after the first class with Ben and Josh, I knew I had found my place.

It’s been nine years! When I joined, I was completely out of shape, close to 250lbs, eating like crap, out of breath when I would tie my shoelaces, and had no foundational knowledge of factors of health (sleep, nutrition, exercise, etc). CrossFit has completely changed my life physically and mentally.

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

CrossFit – my main goal is to keep working on my nutrition and mobility and enjoying the process.

Non-CrossFit – I am playing cricket in the Howard Country League; my goal is to play as many games as possible.

Tell us more about your life outside of the gym – favorite thing to do when you’re bored, favorite meal, music, job etc.

Life outside the gym is mainly running around with my six and 8-year-old (Riya & Rohan). They are getting into soccer, tennis, and dance, and I enjoy all the sports with them.

Blue Crab CrossFit Kicks Off the Ambassador Program

The BCCF Ambassador Program was established to identify members who can be ambassadors to the gym and help our new members settle in and have a person to go-to for questions. The role is not much more than what the nominated ambassadors already do, rather a formality and process for onboarding new members to link them up with a person before/during a class.

We’re excited to announce our inaugural group of BCCF Ambassadors who will be helping us out for the remainder of 2023:
Anna Anderson
Veronica Talbert
Tom Burke
Ron Mabe
Ashley Smith
Danielle Attiliis
Jami Silvia

The BCCF Ambassador position will be a six month position that will rotate members to give others the opportunity to fill those shoes. Ambassadors will be chosen based on their consistency at the gym, attendance to BCCF events, and their ability to interact with new people. BCCF staff will attempt to select members across a range of classes to ensure Ambassadors throughout the day.

We all know that group classes can be intimidating for new people and we’d like to give new members a buddy for their first class. Ambassadors are not expected to coach the new member – their primary role is to be a part of our welcoming committee. Ambassadors will attend the new member’s first group class, answer general questions about the gym (like where we keep the equipment, where the bathroom is), but most importantly create a relationship with them that keeps them motivated, having fun, and wanting to come back day after day.

Are you interested in becoming an Ambassador? The next round of nominations will go out in December. Keep meeting the criteria listed above and chances are, you’ll be a future BCCF Ambassador nominee.

An Exciting Partnership!

We’re excited to announce that we are a drop off location for John’s Fit Meals! They offer meals each week as well as bulk items to help free up your time from food prep while being able to eat healthy each week!

This is one of the most affordable food prep businesses in the area and it’s also a small, local business that we’re excited to support. Drop offs at BCCF are usually around 8am on Mondays.

Use code JFM20 for 20% off your first order!

Blue Crab CrossFit April Newsletter

The Blue Crab CrossFit March Committed Club

Congratulations to the following individuals who made it to the gym 15+ times in March! Awesome job, everyone! Consistency is key for growth and your hard work is showing!

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

Didn’t make the list? We restart TODAY – so your chances of making the list start over!

APRIL ATHLETE OF THE MONTH
– Tom Burke –

Congratulations to our April BCCF Athletes of the Month, Tom Burke! Tom has embraced the process and has made huge improvements in a short period of time. He’s consistent and always making it to class no matter the time. We love seeing him continue his fitness journey after growing up in sports! Keep kicking butt, Tom and congratulations to a well-deserved nomination! Check out his great story below!

Tell us a bit about yourself!

I grew up in the north part of New Jersey in a town called Vernon. It is a more mountainous area of the state that people don’t really picture when they think of NJ. Growing up I probably tried out every sport possible for at least one season. I loved being active and playing sports and after trying out many, I eventually settled into running and wrestling through high school. I loved running around my home area because the Appalachian trail was connected to my high school so there were always areas to explore. I eventually continued on through college with running DIII cross country and track and field. My favorite race was always the 800m, but I loved competing in any distance I was allowed to run in.

Tell us about your fitness journey and discovering CrossFit

I went to school for Exercise Physiology, so I always knew about Crossfit, but my interest in it peaked during the beginning of the pandemic. When there wasn’t much to do my wife and I started finding all the documentaries on Crossfit and were hooked for a while. Even with the world opening back up, I was still running a lot and traveling every single week for work, so I decided not to look into a crossfit gym for some time. Running has always been a love of mine, but with doing it on my own and not having any goals in mind I started to lose interest. Eventually my schedule changed and after some thought I finally looked into a CrossFit gym and was fortunate enough to find BCCF! It has been the best decision and opened up a whole new world for me to explore and get out of my comfort zone.

I have only been doing CrossFit for a little over 7 months, but it has been such an amazing experience. To start, this community is extraordinary and it has been a pleasure to start to get to know everyone. Going through these workouts with others, seeing everyone push through their limits, and work towards their goals together is what makes it special. I have always been more of a team person and this atmosphere brings that out to its fullest. I am influenced by everyone’s dedication and hardwork, which in turn makes me want to better myself each time I show up for class.

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

Although there are so many new and exciting workouts/exercises I am still trying to learn, there are a few Crossfit goals I am hoping to work on. For weighted exercise, I want to continue to work on my form with cleans and snatches to be more efficient. For body weight/gymnastic moves, I want to work towards a BMU, and if I can achieve that the RMU will be after.

I also really enjoyed the opener and the whole atmosphere. Being able to test myself to see where I am at with my fitness and push myself through areas I didn’t feel comfortable in was a fun time. I may be keeping a lookout for more fun competitions in the future!

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.
My life outside of the gym consists mostly of hanging out with my wife, Christy, and dog, Buddy. We love our walks together and cannot wait for the nice weather to get here! With nicer weather also comes hanging outside at breweries and trying out new ones. I enjoy learning to cook new meals so if anyone has favorite dishes that they want to share, please do! My favorite meal has to be my homemade penne ala vodka, which is super easy to make and so so delicious.

Some random facts about me: I have 3 tattoos and am hoping to add onto my arm, I fractured my skull when I was young and you can see the scar clear as day when my hair is cut, I am the youngest of 4, I am a die hard Jets fan, and this April is my birthday month where I am entering the decade that starts with the number 3…

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!

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!

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

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.

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.

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!

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.

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.

WOD 4.11

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