BTSCF Newsletter - February 2019
Winter weather is rolling in, but the days are getting longer, the groundhog didn’t see his shadow, and spring will be here soon. Check out what is going on at Burn the Ships CrossFit this month.
Don’t Miss This Deal
Come in to Burn the Ships CrossFit and sign up for our 2 for $200 promotion. Get 2 months of UNLIMITED training for $200. This offer expires at the end of the February. This promotion is for new members only.
Nutrition Clinic
Mike Simmons discussing nutrition with a group of BTSCF Athletes on February 3, 2019.
The weather finally cooperated and we were able to host our nutrition clinic on February 3, 2019. A lot of great information was shared about building a foundation to a healthy lifestyle by consuming quality food. If you missed it and would like information, or just have additional questions, reach out to any of the BTSCF staff members for details.
Some Fun for the Big Game
BTSCF hosted a pool to celebrate the big game. Jon T., Susan P., and Dee A. all had the right boxes. Jon T. won the 1st Quarter Prize. Susan P. won the Halftime Prize. Dee A. was the big winner collecting both the 3rd Quarter and Final Prizes. Congratulations to the winners!
Sweating for Sandi…Again
On October 21, 2018 the BTSCF community came together to raise money for one of our members during her battle against breast cancer. Sandi put together a special workout for the event that had a 400m Sandbag Run Buy In, 6 Rounds of 21 T2B, 15 Burpees, and 9 Thrusters, followed by another 400m Sandbag Run to Cash Out. The turnout was amazing, not just by the members at BTSCF, but from the local CrossFit community as well.
Members of BTSCF and other boxes in the area came out to support Sandi and raise money 10/21/18.
The BTSCF community was at it again on February 8, 2019, the day Sandi was scheduled for a medical procedure as part of her fight. All day long, our members wore pink to work, school, and in the gym. Sandi’s fight was honored as we pushed through a difficult workout in support of her. The workout was a 20 minute AMRAP of Overhead Squats, Box Jumps, T2B, and a Calorie Row. As Owner, Mike Simmons has said previously, “If I could have an avatar of who a BTSCF Athlete is, Sandi would be that Avatar.” Sandi is a strong woman and the members of BTSCF are behind her.
On February 8, 2019, members of BTSCF showed their support of Sandi by wearing pink during their workouts. On this day, Sandi was taking the next big step in her fight.
Competition Corner
Sean Addy (left) and Robb Ruiz getting ready to take on the Besties and Bromance competition hosted by NEPA CrossFit in Wilkes-Barre, PA on February 9, 2019.
Team Addy/Ruiz were at it again, this time at Besties and Bromance hosted by NEPA CrossFit on Saturday, February 9, 2019. One of the things that CrossFit emphasizes is the development of adaptability as a skill. This skill will translate to other aspects of life and with practice you’ll learn to be able to tackle what is thrown at you. In the case of this competition, things did not go as planned.
“The best laid plans of mice and men often go astray.”
Of Mice and Men by John Steinbeck
It was early in the morning and while Sean Addy and Robb Ruiz were arriving in Wilkes-Barre, PA to prepare for the day of competition, several members of the BTSCF Training Staff were back in the box tackling a tough partner workout. One of those members was Connor Schall. Robb and Sean’s plan was to test themselves in the competition and see how they stack up against the others in their division. Connor’s plan was to get a good early morning workout in before making the drive to watch the competition and support Robb and Sean. The plan didn’t work. In the middle of the competition, Sean suffered an arm injury and could not continue. After the approval from the Competition Staff, Connor found himself changing out of his street clothes to finish out the day with Robb.
From left, Robb Ruiz, Sean Addy, and Connor Schall at NEPA CrossFit’s Besties and Bromance Competition.
The day ended imperfectly perfect. BTSCF Members coming together to support each other, adapting, and making the best of an unfortunate situation is the type of thing that makes us proud of the community we’ve built. Thank you Robb, Sean, and Connor for setting a great example.
January 2019 PR’s
When you put in the hard work, results will happen. Sometimes they’ll come quick, sometimes you need to be patient. Congratulations BTSCF!
Addy - 225 lb. x 1 Clean
Walt A. - 195 lb. x 2 Hang Power Clean, 175 lb. x 5 Front Squat
Austin C. - 24” Box Jump
Hans R. - 395 lb. x 2 Deadlift
Dee A. - C2B
Jon T. - 19 DU
Mac D. - 265 lb. x 1 Front Squat, 395 lb. x 2 Deadlift, Fight Gone Bad 283 Reps
Carol - 205 lb. x 1 Deadlift
Erin S. - 125 lb. x 1 Hang Power Clean, 87 lb. x 1 Strict Press
Jeff O. - 1st Bar Muscle Up
Stephanie - 138 lb. x 1 Clean
Marina - 105 lb. x 1 Front Squat
Melissa - 185 lb. x 1 Front Squat
Jon H. - 215 lb. x 2 Front Squat, 110 lb. x 1 Strict Press, 15 DU
Becky - 113 lb. x 1 Hang Power Clean
Lindsay C. - 155 lb. x 2 Hang Power Clean, Randy 4:49, DT 7:41
Marion - 98 lb. x 2 Pausing Front Squat
Jeanne - 88 lb. x 2 Power Clean, 98 lb. x 2 Pausing Front Squat, 20 DU
Jenn K - 133 lb. x 1 Hang Clean
Paulie B. - 175 lb. x 3 Push Jerk, 270 lb. x 2 Back Squat, 290 lb. x 1 Back Squat
Trish T. - 113 lb. x 2 Hang Clean, 123 lb. x 1 Hang Clean, 143 lb. x 1 Snatch Grip Deadlift
Morgan S. - 130 lb. x 1 Clean, 118 lb. x 1 Hang Power Clean, 135 lb. x 1 Hang Clean
Alex - 85 lb. x 2 Push Jerk
Mary - 1st DU
The Open Is Coming
CrossFit Games Open Skill Clinics
Based on past years of The Open, there are certain movements with a high likelihood of making their way into a workout. We want you to be as prepared as possible. BTSCF will be hosting two clinics with a focus on dialing in these movements.
Wednesday 2/13 - 6:30 PM: Double Unders and Handstand Push-Ups
Wednesday 2/20 - 6:30 PM: Toes to Bar, Chest to Bar, and Muscle-Ups
BTSCF CrossFit Games Open Announcement Party
Join us on Thursday, 2/21 from 7pm to 9pm to kick off The Open season. View the announcement of 19.1 on the big screen with your fellow athletes. Let’s get fired up! Just don’t blame us if you’re up all night trying to come up with a strategy for the next day!
Burn the Ships CrossFit Open Friday Night Lights Throwdown
Week 1 begins on 2/22. Warm ups will begin at 4:30 pm with the first heat starting at 4:45 pm. We will go until everyone is done! We’ll continue with Friday Night Lights Throwdowns each week of The Open. Can’t make it to the Throwdown? Talk to a trainer about scheduling a time with a judge. Judges will be available throughout the weekend and on the following Monday each week.
Not in The Open yet? You should be!
You can register for The Open HERE. The Open is a great opportunity to test your skills and fitness level. Besides that, the WOD will be the same as the workout in the Open, so if you’re going to do it anyway, you might as well see how you stack up on the leaderboard!
Who’s Judging?
Are you interested in being a judge? After completing the Judges Course, you’ll be able to help judge during the competition. You can find the judges course here.
What Else is New at BTSCF?
Valentine’s Day Workout
BTSCF is spreading the love this Thursday, 2/14! Bring your ball and chain, swolemate, bromance, or best friend for a FREE partner workout! Stop by for any class!
Bowling Night
We’ve decided to push bowling night back on the calendar a bit. We will reschedule it for April after the end of The Open.
Foam Rolling Class
Join us for our first Myofascial Release or “Foam Rolling” Class at BTSCF on Sunday, March 3 from 12pm - 1pm.
Myofascial Release has many benefits from muscle recovery, enhanced performance, reduced pressure on your joints, better posture, and much more. This class will cover both the correct and incorrect ways to “roll” yourself so that you can get the most out of foam rolling. An informational pamphlet will also be provided.
Class is FREE to members and $10 for non-members.
The class requires that you bring your own roller so that we have enough for everyone to participate!
BTSCF Feature Athlete
Meet Melissa Newhauser: What You Put in is What You Get Out
BTSCF Athlete Melissa Newhauser at The Freedom Games hosted by True Glory CrossFit on 11/17/18.
It’s early. Too early for most people. When your alarm goes off, the voice in the back of your head is screaming at you to roll over and go back to sleep. In the cold winter months, getting the frost and ice off of the windshield of your car is even harder to do before the sun rises, and the voice is at it again. That voice will keep finding things, excuses to stop you from moving forward. Melissa Newhauser has learned how to quiet that voice. It’s 5:15 am and Melissa is in the box. When asked about her dedication, coach Connor Schall said, “Melissa is always here. She shows up when other people wouldn’t. She’s made coming to the gym a part of her daily life.” Adding to that, Coach Mike Simmons shared, “Melissa is one of the most consistent and dedicated at coming often and putting the time in.”
Going to the gym at 5:15 am in one thing. It’s a completely different thing to show up ready to take on a workout with a positive attitude. A word used often is energy. “She lights up the gym and brings an energy to the class,” Schall adds. The community at BTSCF knows quite a bit about Melissa, but one of the most common things people will point out is that she will make you laugh. “She brings a positive light hearted attitude that brings energy to the room,” said Simmons
Melissa began her CrossFit journey in 2012 at the suggestion of her brother Josh. She found a gym in Middletown and really enjoyed it from the start. After a few years though, her schedule changed and she couldn’t continue to go. There were new gyms in the area, but as Melissa puts it, “none that I felt so comfortable with that I wanted to commit to joining.” Time passed and in the fall of 2017, Josh was in Melissa’s ear again, this time about going to Burn the Ships CrossFit. “I would drive up to the gym and see all of the cars, or see everyone outside running; I would lose my nerve and keep driving,” she recalls. She had even reached out to Simmons in November 2017 about joining and taking advantage of the Black Friday special that was being offered. Even then, Melissa lost her nerve and didn’t join.
BTSCF Athlete Melissa Newhauser is not a fan of the jump rope, but is willing to go outside of her comfort zone to improve on a skill.
So what finally got Melissa to walk in the door at BTSCF? As Melissa’s brother Josh put it, “I always knew my sister would thrive in a good CrossFit gym if it was close to home and had quality coaches. After meeting Mike and some of the other coaches, I was so impressed with the gym that I got her a gift certificate for Christmas to force her to go.” Once she had the gift certificate, Melissa knew she had no choice. “I couldn’t let it go to waste, so I sucked it up. I even dragged my daughter with me and off we went,” Melissa said. After two months, her daughter stopped going, but as Melissa puts it, “I drank the Kool Aid and I was sold.” She loves that with CrossFit you are doing something different everyday which helps keep her from getting bored. Melissa also likes the sense of accomplishment after doing the WOD and the mental clarity that comes with being active. On why she likes the 5:15 am class, Melissa said “I find that going early in the morning sets the tone for my whole day.”
Melissa’s day starts with CrossFit, but after that she works for a personal injury attorney. In her spare time, she runs a book club with about 15 members. Each month she selects one or two books and then the club meets at a local restaurant to discuss them. While she selects a variety of genres for the club, Melissa’s personal favorites are psychological thrillers. She also enjoys going to the movies. Melissa makes a point to go watch all of the Oscar nominated films, and then throughout the year she’ll go see anything that appeals to her. She will go with her husband, friends, and sometimes she enjoys just going to the movies by herself. Melissa will also spend her free time with her husband, hugging and kissing her dog, and playing pickle ball.
BTSCF Athlete competing at the Freedom Games on 11/17/2019. In this workout, Melissa was performing the Clean and Jerk for a 1 Rep Max.
We asked Melissa some rapid fire questions:
Q: What color is your toothbrush?
A: White
Q: What super power would you give yourself?
A: Those laser eyes!
Q: What’s your favorite healthy food?
A: Air Fried Veggies
Q: What’s your favorite not so healthy food?
A: Any and all baked goods
Q: What TV Sitcom family or group would you be a member of?
A: The Goldbergs, Bev is the bomb!
Q: If you were famous, what would you be famous for?
A: My comedic talents.
Q: What’s your comedic style/personality?
A: A little Tom Segura and a little 2 Dope Queens
Q: What is your favorite quote?
A: That’s what she said!
Q: If you could write your own fortune cookie fortune, what would it say?
A: Ugh, I hate fortune cookies. It’s a running joke in the office and with my family because I refuse to open a fortune cookie. I usually find them to be silly so I don’t get a fortune.
Q: Who do you look up to for inspiration at BTSCF?
A: Everybody!! Everyone is so inspirational and motivational, but especially my 5:15 people. They bring their “A” game every morning at the crack of dawn. All of the trainers as well, they are so helpful and giving of their time.
Q: What is your favorite and least favorite movement?
A: My favorites would be back and front squats, and push presses. My least favorite is running, box jumps, and the jump rope.
Q: What is one thing you’ve done at BTSCF that your old self wouldn’t ever believe?
A: My old self wouldn’t believe that I showed up one morning to do a WOD where no one else showed up. I came because I thought I’d be called out if I didn’t! I had to modify the workout, but I completed it. I left that morning with such a sense of accomplishment that now I don’t even care what the workout is. I know I can do it. I may not be the fastest, the strongest, or have the best time, but I always give my best effort.
Melissa has learned a lot from doing CrossFit. She has learned to have faith in herself and her abilities. She’s learned the importance of being patient and that she is strong. The advice she’d give to anyone on the fence about starting CrossFit is “Just try it! The hardest part is walking through the door. It seems intimidating but it’s not. It really is for everybody no matter what your skill level is.” When it comes to CrossFit, work, and life, Melissa believes “what you put into it is what you get out of it.”
Hack Your WOD
CrossFit workouts are unpredictable. They’re always changing. When you live and workout in the northeast in December through March though, there is one thing you can expect: Running probably isn’t going to be on the board, but rowing will find its way there quite a bit.
Rowing seems simple enough, but if you can learn how to increase efficiency you’ll find you can put more force on the machine with less effort and bring your overall workout up a level.
For beginners and those looking to refresh on the basics before the Open, check out this video from Dark Horse Rowing. Like any barbell movement, your body position before you lift can make the difference between a successful rep or not. The rowing equivalent is the catch position. Putting yourself in the right position at the catch will set you up to be able to put force on the machine with optimum efficiency.
For those who are more advanced, fine tuning the drag factor with the damper setting based on your body type can make a huge difference in your workouts. Dark Horse Rowing has another great video on this. Take advantage of Open Gym Times to complete this rowing test and find the damper setting that works best for you.