BTSCF Newsletter - March 2019
Is it Spring yet? We have two weeks of the Open remaining, so yes, Spring is almost here. How do you feel about the Open? Have you met or exceeded your goals so far? Have you surprised yourself? Be prepared to focus and learn more about yourself over the next two weeks, then reflect and redefine your goals. The next Open will be here before we know it, but before that, get ready to run, because we will be doing a lot of it. Check out all of the things going on at BTSCF!
A Great Deal Gets Extended!
Our 2 for $200 deal has been extended through the end of March. Interested in starting or continuing your fitness journey at Burn the Ships CrossFit? Stop in during a class, email, or call. Our 2 for $200 deal gives you 2 months of UNLIMITED training for $200. This deal is for new members only. Click here to view our class schedule.
Myofascial Release Class
Myofascial Release, or Foam Rolling is an important part of recovery as well as priming your body for exercise. On March 3, BTSCF hosted a Foam Rolling Class to teach our athletes the proper techniques to effectively roll out different parts of the body.
BTSCF Athletes learned the proper techniques to use the foam roller as a recover tool on March 3, 2019.
BTSCF Open 19.1 Announcement Party
BTSCF Athletes watched the 19.1 announcement on February 21, 2019 to kick off the 2019 Open. Little did they know when they stood under those Wall Ball targets for this picture that they’d be revisiting those targets the next day.
BTSCF Athletes came together to watch the live announcement of 19.1 to kick off the 2019 CrossFit Games Open. It was a fun time talking CrossFit, guessing what movements might be included, eating (mostly) clean snacks, and then enjoying watching athletes throw down as part of the announcement.
CrossFit Gymnastics
BTSCF Staff at the CrossFit Gymnastics Seminar hosted by CrossFit King of Prussia on February 23-24.
Back Row (from left to right): Morgan Slimskey, Connor Schall, Walter Albro, and Lindsay Carroll
Front Row: Erin Schoeberl, Mike Simmons, and Sean Addy
““It’s what you learn after you know it all that counts.” ―John Wooden”
One of the core values at BTSCF is to help members live healthier and longer lives. Part of this is accomplished through educating them about exercise and movement, but more importantly teaching how to move properly while exercising. The training staff is dedicated and passionate about creating an environment that can lead to long term success and health benefits. The staff also understands the importance of always pursuing more information to better help BTSCF members.
After fighting through wall balls and rowing in 19.1 on Friday night, seven members of the BTSCF staff were up early Saturday morning and traveling to attend the CrossFit Gymnastics Course hosted by CrossFit King of Prussia on February 23-24.
It has only been a few weeks since they have returned and the knowledge they obtained in this two day course has already been implemented into the daily training at BTSCF, with emphasis on core stability and body control, especially in the Arch and Hollow Positions. This focus will benefit BTSCF members in many of the movements in CrossFit including Toes to Bar, Pull Ups, and Muscle Ups.
BTSCF Athletes learning proper body positioning in the hollow and the importance of engaging their core while pointing their toes and keeping feet together.
BTSCF Open Friday Night Lights Throwdowns
At BTSCF we emphasize the importance of distinguishing between practice and training days, and competition days. The benefits of training and focusing on skill improvement is the foundation to building fitness and increasing your capacity to tackle the physical challenges life throws at you. That being said, competition days can serve as an invaluable test to help push limits and understanding of what you are capable of. This is why we do Friday Night Lights Throwdowns during the Open.
With the support of the community, it’s our goal to create an atmosphere that allows each and every one of our athletes the opportunity to test themselves.
For the first three weeks of the Open, we’ve seen some amazing things happen and athletes do things they’ve never done before. For some, it was moving out of their comfort zone and performing a workout with everyone cheering them on. For others, it was doing their first Open or Competitive workout.
In the first three weeks of the open, we’ve seen our athletes hit higher wall ball targets than they’ve hit before. We’ve seen them row harder than they have before. We’ve seen athletes string together Toes to Bar and Double Unders. We’ve seen PR’s in performing the Clean. We’ve also seen athletes earn their first Strict Handstand Push-Ups.
What will our athletes do next? Come watch and support them as they tackle 19.4 and 19.5 during the next two Friday Night Lights Throwdowns.
Wall Balls, Rowing, Double-Unders, Toes to Bar, Heavy Cleans, Walking Lunges, Box Step Ups, and Hand Stand Push Ups. BTSCF Members have tackled them all in the first three weeks of The Open. How will they be Forged during the last two weeks?
February PR’s
Simply put: Hard Work Pays Off! Keep grinding BTSCF!
Robb - 310 lb. Front Squat
Jon T. - 275 lb. x 1 Front Squat, 45 Unbroken DU, 185 lb. x 3 Push Jerk, 385 lb. x 3 Deadlift
Larry - 63 lb. x 1 Overhead Squat
Mike S. - 4 x 60 Unbroken DU in a WOD
Dee - 145 lb. x 1 Front Squat, 16 Unbroken DU
Walt - 175 lb. x 3 Push Jerk
Jim M. - 205 lb. Clean
Nancy - 183 lb. x 3 Deadlift
Nicky - 213 lb. Deadlift
Lindsay - 205 lb. x 1 Front Squat, 155 lb. x 3 Push Jerk
Becky - 143 lb. x 1 Front Squat
Jenn K. - 143 lb. x Clean
Bonnie - 185 lb. Front Squat
Jeanne - 41 Unbroken DU
Paulie B. - 295 lb. Back Squat
Shawn - 195 lb. Clean
Morgan S. - 138 lb. Clean, 125 lb. x 1 Push Jerk, 115 lb. x 3 Push Jerk
Rose - 133 lb. Clean
Austin - 185 lb. Clean
Trish - 123 lb. Clean, 113 lb. Push Jerk, 7 Unbroken DU, First Toes to Bar
Heather S. - 150 lb. Clean, 165 lb. Front Squat, 115 lb. x 3 Push Jerk, 225 lb. x 3 Deadlift, 26 Unbroken DU
What’s New at BTSCF?
BTSCF Open Wrap Up Party
Following the conclusion of 19.5 Friday Night Lights Throwdown, join us as we celebrate the end of the Open and all of the achievements of all of our athletes. The party will begin roughly between 7-8pm. This will be a great chance to relax, reflect, collect on any wagers that athletes may have made with each other, and have fun with fellow athletes.
BTSCF Feature Athlete
Meet Jamie Curreri: A Mindset That Doesn’t Let Me Quit
BTSCF Athlete Jamie Curreri attempting a Strict Handstand Push-Up during CrossFit Open Workout 19.3.
3, 2, 1, Go…and Jamie was hanging from the pull up bar chipping away at 25 hanging knee raises. Once completed, he moved on to the speed rope for his 50 single-unders. Next he moved on to the barbell, loaded to 95 pounds. Jamie’s PR Clean for 1 Rep was 95 pounds and now he had to repeat that lift 15 times. For Jamie, 19.2 was going to be a test.
Six months ago, curiosity brought Jamie Curreri through the doors at Burn the Ships CrossFit. He’d never done CrossFit before and his journey began by watching the documentary “The Redeemed and the Dominant” which followed Tia-Clair Toomey, Mat Fraser, and the rest of the field during the 2017 CrossFit Games. He then moved on to “Froning The Fittest Man in History.” Jamie then started following some of the athletes on Instagram. “I fell in love with the emotions of the competitors and how they were all competing against each other, but cheering each other on at the same time,” Jamie said. He found the raw emotions of it all to be captivating. Jamie had to give it a try.
On March 1, 2019 under the bright Friday Night Lights, Jamie was pushing himself in a workout and as he worked his way through it, the spotlight started to shine brighter on him. With the right mindset, this is the type of environment that someone can thrive. Jamie thrived.
Paul Dughi once said, “Attitude is the most important decision you’ll make today.” Jamie always brings an extremely positive attitude into the gym with him. When asked about what his secret is, Jamie said “I love being happy and helping others smile. I love to spread positivity. Making people smile is important to me.” This is something BTSCF Owner, Mike Simmons has noticed first hand, “Jamie has a great personality and sense of humor. He’s a great community member that gets genuinely happy when others do well.”
Jamie always seems to be in the right mindset to succeed, but also knows that he needs to work hard. “He takes feedback well and is consistently improving his technique,” shared Coach Erin Schoeberl. Echoing this, Simmons adds Jamie is “eager to learn and put extra time in to get better.”
BTSCF Athlete Jamie Curreri standing up a clean. Yes, he’s smiling, because that’s what he does. He works hard and he smiles while doing it.
After moving through the 15 Cleans in Round 1, Jamie moved back to the pull up bar to begin Round 2. Finishing the 13 Cleans at 115 lbs, Jamie beat the 8 minute time cap. He earned his way into Round 3 and as he did, the floor began to clear. Another round of Hanging Knee Raises and Single-unders and Jamie was on to 11 Cleans at 135 lbs.
During the workout Jamie trusted the training and effort he puts in everyday and demonstrated a mindset of focus to tackle the task at hand. As he fought through those Cleans he kept telling himself “I’m going to get it, or I’m gonna die, and this is a great place to die!” This is a saying Jamie attributes to helping him conquer a lot of obstacles and fears in his life. He does not have a mindset that quits and he wanted to be the best version of himself in that moment.
The 12 minute time cap came and now Jamie was the only one still on the floor. Everyone was watching and with a combination of a grimace and a smile, he moved into Round 4. Hanging Knee Raises? Check. Single-unders? Check. Cleans with a barbell at 155 lbs., now 60 lbs. heavier than his previous 1RM? Jamie didn’t hesitate. He attacked the barbell and after a failed attempt, completed his first rep. This was the last rep Jamie would complete before the 16 minute time cap, but the effort was noticed and inspired everyone in the gym.
This is what Jamie brings to the gym everyday. The willingness to learn and go outside of his comfort zone all while supporting everyone else around him. With Jamie, you always know exactly where you stand: he wants you to get better, he wants you to succeed.
Outside of the gym, Jamie is a Director of Public Works. In his free time, he enjoys listening to music and loving his wife.
Jamie Curreri moving through walking lunges with a 50 lb. dumbbell during CrossFit Open Workout 19.3.
We asked Jamie some rapid fire questions:
Q: Who is your favorite superhero?
A: Captain America
Q: What is your favorite healthy food?
A: Thai
Q: What is your favorite not so healthy food?
A: Cereal
Q: What TV sitcom family or group would you be a member of?
A: Seinfeld
Q: If you were trapped in a foxhole and you could choose only one person to be there with you, who would you pick?
A: My wife
Q: What is your favorite quote?
A: It is what it is.
Q: If you could write your own fortune cookie fortune, what would it say?
A: A quote from James Dean, “Dream as if you’ll live forever, live as if you’ll die today.”
Q: Complete this sentence, “When I dance, I look like ____.”
A: John Travolta
Q: Wo do you look up to for inspiration at BTSCF?
A: That’s a tough one because everyone there inspires me, but mainly Mike Simmons.
Q: What is your favorite movement?
A: Power Snatch
Q: What is your least favorite movement?
A: Burpees, by far.
Q: What is one thing you’ve done at BTSCF that your old self wouldn’t ever believe?
A: Doing overhead squats.
Q: What would you say to someone on the fence about starting CrossFit?
A: DO IT!!
Q: Any other thoughts, things, or advice you’d like to share about CrossFit, work, life, etc.?
A: From my core, I truly love my family at BTSCF and all that CrossFit has brought me mentally and physically.
Hack Your WOD
With the announcement of Open Workout 19.4, many will be attempting to do their first muscle up over the next couple of days, here’s a video from CrossFit Gymnastics with some tips and reinforcing the importance of a strong hollow and arch position.