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.

WOD 4.11

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WOD 4.10

When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly