BTSCF Newsletter - May 2019
We have had some beautiful days with the doors open, workouts are making their way outside, and the temperatures are rising. This month’s newsletter is filled with accomplishments, news, and some great community events coming.
Competition Corner
A number of BTSCF Athletes have put themselves out of their comfort zone to compete. We are proud of them and their efforts.
Festivus Games
Two teams of BTSCF Athletes participated in the Festivus Games Co-Ed Partner Compeition on April 27, 2019. The teams were made up of Lindsay Carroll partnered with Robb Ruiz, and Connor Schall partnered with Morgan Slimskey. Both teams went hard and earned spots in the final workout where their performances put both teams on the podium! Congratulations to both teams.
BTSCF Athletes on the podium at the Festivus Games on April 27, 2019. Robb Ruiz and Lindsay Carroll took 2nd Place. Morgan Slimskey and Connor Schall took 3rd.
NEPA CrossFit Rejunals
Robb Ruiz and Connor Schall participated in another competition, adding Mackenzie Decker to the mix in NEPA CrossFit’s Rejunals, same gender 3 person team event. While they did not reach the podium, they pushed themselves in a division filled with great athletes. Their attitude and effort exemplified what it means to be a BTSCF Athlete and we are looking forward to see what they do next.
From left: Connor Schall, Mackenzie Decker, and Robb Ruiz at the NEPA CrossFit Rejunals Competition on May 11, 2019.
Double Down Skylands Showdown
Connor Schall and Robb Ruiz will be at it again on June 8, 2019. They will be teaming up for the Double Down Skylands Showdown, hosted by CrossFit Skylands in Sparta, NJ. Please join us in wishing them the best of luck, and of course if you’d like to go show them your support, please ask for details.
April PR’s
Congratulations to all who have reached new heights and set new personal records.
Jaime - 205 lbs. x 3 Front Squat, 240 lbs. x 1 Front Squat, First Rx WOD (Christine)
Bob K. - 205 lbs. Front Squat
Lauren - First Rx WOD
Paulie - 265 lbs. Front Squat
Danielle - 85 lbs. Front Squat
Alex - 255 lbs. Sumo Deadlift, 168 lbs. Front Squat
Morgan G. - 235 lbs. Sumo Deadlift, 143 lbs. Front Squat
Guy - First Rx WOD (Christine)
Sara M. - 143 lbs. Sumo Deadlift, 163 lbs. Deadlift
Jon H. - 135 lbs. Hang Squat Snatch
Christie - 105 lbs. Front Squat
Jon T. - 63 Double-Unders, 425 lbs. Sumo Deadlift, 215 lbs. x 3 Power Clean, 235 lbs. x 1 Power Clean & Jerk
Sarah M. - 123 lbs. Power Clean & Jerk
Shawn - 405 lbs. Sumo Deadlift
Walt - 195 lbs. Overhead Squat, 195 lbs. x 3 Power Clean
Emma A. - 1000m Row
Dee - 150 lbs. Front Squat
Jess F. - 220 lbs. x 3 Deadlift, First Rx WOD, 123 lbs. Front Squad
Trish T. - 235 lbs. Sumo Deadlift, 110 lbs. x 3 Power Clean, 145 lbs. x 3 Front Squat, 115 lbs. Clean & Jerk
Lindsay - 300 lbs. Sumo Deadlift, 160 lbs. x 3 Power Clean, 11:54 Christine
Kristin - 193 lbs. Sumo Deadlift, 128 lbs. Front Squat
Morgan S. - 235 lbs. Sumo Deadlift
Jessica H. - 103 lbs. Front Squat
Ginger - First Rope Climb
Jenn K. - 185 lbs. Sumo Deadlift
Colleen - 128 lbs. Front Squat
Erin S. - 265 lbs. Sumo Deadlift
Heather - 280 lbs. Sumo Deadlift, 130 lbs. x 3 Power Clean, 165 lbs. x 3 Front Squat, 105 lbs. x 3 Overhead Squat, 180 lbs. x 1 Front Squat
Mack - 420 lbs. Sumo Deadlift, 305 lbs. Front Squat
Sandy S. - 83 lbs. Front Squat
Johnny M. - 130 lbs. Hang Squat Snatch, 225 lbs. Front Squat
Addy - 275 lbs. Front Squat
Shasta - 133 lbs. Front Squat
Juliet - 103 lbs. Sumo Deadlift
Ben M. - 205 lbs. Front Squat
Cassie - 118 lbs. Front Squat
Leveled Up: Mike Simmons, CF-L2
Recently, BTSCF Owner Mike Simmons set out to pursue a more in-depth knowledge of CrossFit by completing and passing the CrossFit Level 2 Seminar. We took a few minutes to talk to Mike about his background in CrossFit, the pursuit of knowledge, and coaching.
Mike Simmons explaining the workout of the day to the 5:30 class.
Q: Let’s start off with your CrossFit story. When did you begin CrossFitting and how did you find it?
A: I began my CrossFit experience with one workout back in May of 2014. I was working out at the high school weight room and one of the other football coaches was doing a CrossFit workout and I asked him if I could try with him. Needless to say I was on the floor, near death, and hooked. At that point I decided to join CrossFit Orange for the summer and actually pursue "doing CrossFit" as an excercise program.
Q: At what point did you look at CrossFit and decide pursuing your L1 and teaching others about CrossFit’s methodology was something you wanted to do?
A: At this point in time I was working out in a local box in town and the owner asked me to get certified and start working for him. I had missed coaching deeply since leaving the high school coaching ranks when my daughter was born. It just seemed like a good fit and something I could be good at.
Q: You have an education background, tell us a little about what you teach, and how your work in a classroom has helped prepare you for guiding athletes through a CrossFit class?
A: I went to East Stroudsburg for Education and got a degree in Biology Education. I have been teaching 9th grade biology for 19 years at Port Jervis HS. Classroom experience is a huge help in getting people through a CrossFit class in multiple ways. The main way would probably be being able to break down more complex things into simpler things then having your class practice those simpler things until they are proficient. Then you have your class add those simpler things back together to create the larger more complex thing.
The first movement in the CrossFit benchmark workout, “Fight Gone Bad” is Wallballs. Mike Simmons is demonstrating the proper mechanics of a Wallball shot.
Q: Specific to you, not necessarily coaching, what are some of the most rewarding things you’ve personally experienced since you’ve begun CrossFit?
A: For me specifically it is the learning process. This is something I’m never going to be a success at. Success implies that you have arrived and it is a fixed point. But, CrossFit is something I can continually get better at. That makes me happy. Being able to constantly get better at something over time.
Q: What are some of the most rewarding things you’ve experienced once you began coaching?
A: The most rewarding part for me is helping people transform. Everyone wants something when they come through our doors and that is unique and highly personal to them. The best part for me is that CrossFit is the vehicle that can help get them there. If you want to lose weight, we can help you. You want to be stronger, we can help you. You want to be mentally tougher, we can help you. Realistically we, barring any major issues, can help anyone achieve their goals and to be a part of that for so many different people really is special.
Q: For those who don’t know, can you give some background on what the L1 is, how the L2 is different, and what led you to pursue the L2?
A: The L1 is the basics course. They teach about what CrossFit is and the 9 foundational movements and how to teach them. The L2 is much more geared to the actual coaching of a class. The L1 is more geared towards the participant being the student and the L2 is more geared towards the participant being the Coach of a class. In the L2 we were required to, teach, see, correct movement flaws in real time and give coaching cues to correct them. It was a very humbling experience but it was super helpful in my personal growth as a coach and a leader of the gym as an organization. I now knew what really good coaching looked like and tried to model our class structure after it.
Q: You’ve conveyed the value of pursuing knowledge for yourself, but also to the rest of the BTSCF coaching staff. What value does this bring to the members at BTSCF?
A: It is just a value that I think all our trainers share. We first want to learn for ourselves to make our own CrossFit experience better and more fulfilling. Then, through that pursuit of knowledge, we get better and can apply our knowledge to teaching in our classes. That specifically applies to the things we have experienced as athletes and how we can translate them to our members.
Mike Simmons working with BTSCF Athlete John F. to refine the push press before the workout begins.
What Else is Going on at BTSCF?
Shawn’s WOD Squad Workout and Fundraiser
Please join us on Tuesday, 5/21 as we are raising funds to support one of our members, Ashley K. and her husband Shawn who was recently diagnosed with Stage 1 Lymphoma. This is a rare and very aggressive cancer that will make the next few months very challenging physically, mentally, and financially for Shawn, Ashley, and their family.
This workout will be a partner WOD and can be completed during any of the classes during the day. T-Shirts will be sold throughout the day for $15 and a donation jar will be available. The suggested donation for doing the workout is $10. A Go-Fund Me account has also been set up for Shawn and Ashley. Donations may be made by clicking here.
Shawn’s WOD Squad T-Shirts are now available. Stop in to pick one up.
2nd Annual Murph Workout & BBQ
BTSCF will be hosting the Murph Workout on Memorial Day, May 27, 2019. Heats will begin at 8 am, 9 am, and 10 am. After the workout, stick around for a BBQ with food, games, and good company. Bring your friends and family!
Don’t forget to check out this month’s WOD Hack below as we break down Murph and discuss strategies to help you complete this Hero WOD.
BTS Night Out at Vikings Hatchet Hurling
On Saturday, June 1 from 4 to 7pm we will be hosting a fun night out at Vikings Hatchet Hurling in Port Jervis, NY. Food and drinks will be included. Sign up next to the iPad or RSVP on Facebook. Cost is $25 per person.
Soap Box Derby
The Port Jervis Soap Box Derby is the largest local Soap Box Derby in the world and is celebrating it’s 20th Anniversary! On June 9, 2019, come hang out with fellow BTSCF members to watch the races and enjoy the weather. This is a great family event so bring the whole family!
Burn the Ships CrossFit Summer Throwdown
On June 22, 2019, BTSCF will host the Burn the Ships CrossFit Summer Throwdown, with a special invitation to the members of CrossFit TakeBack. The Throwdown will be a same gender partner competition with Rx and Scaled divisions. The event will begin at 8 am and end at approximately 12 pm, followed by a BBQ.
This event is a great opportunity for athletes who are new to the competition setting to experience what it’s like to compete. If you are interested in participating or have any questions, reach out to a BTSCF staff member for details.
Terrain Race
Burn The Ships CrossFit has a team for the Terrain Race at Gotham Airport in Wurtsboro, NY! The race will be on July 27, and our team is in the 10:30 am wave. The race is for beginners and is a 5K on flat terrain. There’s still time to sign up if you’re interested. Talk to a BTSCF Staff Member, or Team Captain Morgan Slimskey for more details!
You can click HERE TO SIGN UP. Simply choose the 10:30 am Wave Time. You’ll be given an option to join the Burn the Ships CrossFit team. The password is “btscf”
BTSCF FEATURE ATHLETE
Meet Kristin Banse: CrossFit Does Me So Much More Good Than a Mediocre Run
BTSCF Athlete Kristin Banse working on her technique in executing the Jerk properly.
Kristin Banse is an endurance athlete. She has run 3 marathons. While running was her primary method, she has always exercised in some capacity. Kristin had known of CrossFit before, but was skeptical because she “thought it was just a bunch of crazy people that lifted heavy weights and wanted to be big and muscular.” Kristin’s son was also interested in a way to become fitter. She did some searching and knew of a few people who CrossFit at BTS, so around Thanksgiving 2018, she came in for her 2 free trial classes and she hasn’t looked back since.
CrossFit has impacted Kristin’s life in many ways. She admits that she now schedules her life around what class she will attend and on which days. She even gets annoyed when she can’t go to the box and the WOD is something she likes. As a Physical Therapist, Kristin has changed how she treats her patients, using some of the ideas she’s learned at BTS. For example, she’s started utilizing AMRAP’s with activities her patients can handle, creating little workouts and timing them. She also feels more fit than she has felt in a long time.
Kristin has found the benefits of CrossFit to be so rewarding, she has made sure to pay it forward. She has encouraged two young ladies that are friends of her family to give CrossFit a try, and they are loving it as well. Her son who joined with her also is benefitting. It turns out CrossFit has unlocked a competitive edge in both of them. Kristin loves seeing him push to do more, saying “if your 50 year old mother is doing something, you better beat her!” Mike Simmons has commented on the competitive push, noting that both Kristin and her son participated in the CrossFit Open this year.
Kristin Banse participating in a BTSCF Friday Night Lights Throwdown during the 2019 CrossFit Open.
Simmons has also noticed Kristin’s pay it forward nature and said Kristin “exemplifies what it means to be a part of the community at BTS. Kristin was the one who brought the news about Ashley and her husband’s cancer to me and asked what we could do to help.” Based on Kristin’s inquiry, BTS jumped to host a fundraiser event to help support Ashley and her family. “The simple act of caring for another member enough to ask for help led to some really positive things in what could be considered a hugely negative time in someone’s life. We appreciate Kristin as a member, but more importantly as a kind and generous person,” added Simmons.
When it comes to exercise, Kristin has learned that she can do more than she thought she could. Simmons said “she is continually growing as an athlete and works hard to improve her form, and makes really good decisions when it comes to how to approach workouts, weight choices, and what her win for that workout will be.” Kristin also has recognized the rewarding and invigorating benefits of switching up what you comfortably do for exercise.
Kristin believes doing something active every day is important, and when she started doing CrossFit, it was supposed to be a way to keep moving through the winter. As she puts it, “we never thought we would find such a family.” She has met so many new people that are always encouraging to both herself, and her son. Kristin recognizes that it’s one thing for a parent to tell you that you’re doing great, but when so many other people that you barely know are saying it, it really means something which makes Kristin happy not just for her son, but for the others who she invited to join.
In her free time, Kristin loves to be out in the sun, getting outdoors and doing activities like hiking. She also enjoys reading, as long as it’s a good book or she’ll fall asleep.
Here are some lightning round questions we asked Kristin:
Q: What super power would you give yourself?
A: X-ray vision so I could see what is going on inside my patients and be able to diagnose stuff
Q: What’s your favorite healthy food?
A: Red wine (they say it's healthy), oh wait, that's not food, that's drink. Food- hmm green olives (I say they are healthy)
Q: What is your favorite not so healthy food?
A: Buffalo Wings
Q: What TV sitcom family or group would you be a member of?
A: Seinfeld
Q: If you were famous, what would you be famous for?
A: My sense of humor- I've been told many times I should have been a comedian and even was the "class clown" of my High School Senior Class
Q: If a movie was made about you, what actress would play you?
A: Laurie Metcalf
Q: What is your favorite quote?
A: "Today is the first day of the rest of your life"
Q: If you could write your own fortune cookie fortune, what would it say?
A: Worrying does not take away tomorrow's troubles, it takes away today's peace
Q: Who do you look up to for inspiration at BTSCF?
A: Jeanne Hall- I just love the way she took on the Open and was not focusing on her time or reps, but getting that toes to bar and some pull ups. I want to be you Jeanne!!
Q: What is your favorite and least favorite CrossFit movement?
A: My favorite move is front or back squats with box jumps being a close second and my least favorite is Burpees, with Overhead squats being the 2nd least favorite because I just can't stay in that position and do a proper squat!
Q: What is the one thing you’ve done at BTSCF that your old self wouldn’t ever believe?
A: I think my old self wouldn't believe that I'm being so competitive with myself. I have said I'm a runner at heart, but I never have really cared what my time was. I run the same pace whether it's 1 mile or 26 miles. I just plod along, happy to be there. This BTSCF stuff has my inner competitor going mad. I will get a pull up eventually and I yearn for a handstand(don’t want to break my neck, so I don't really care if I get a push up while I'm upside down, but just doing the handstand would be awesome!)
Q: What would you say to someone who is on the fence about starting CrossFit?
A: I would say give it a try, you might be surprised at how much fun it can be.
Hack Your WOD: Tackling “Murph”
Memorial Day Murph is a Hero WOD completed to honor the service and sacrifice of US Navy SEAL LT. Michael P. Murphy who was posthumously awarded the Congressional Medal of Honor. The workout is as follows:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run
Wear a weighted vest if you have one.
This workout is most likely the longest workout that most CrossFitters will do, which makes it as much of a mental challenge as it is physical. Here are some tips to completing Murph:
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Show Up - LT. Murphy knowingly exposed himself to enemy fire so that he could make contact and request assistance, saving the life of a member of his team. This workout is nothing by comparison. Show up, put in the work and you will be happy that you did.
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Have Fun - This WOD is tough, but you’re completing it with your friends, family, and it’s a great community event at the box. Don’t forget to have fun doing it.
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Plan Ahead - There is a lot of volume in this workout. In the days leading up to it, consider scaling your workouts so you can come into Murph feeling fresh and ready.
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Hydrate - Make sure you are appropriately hydrated in the days leading up to Murph, and before starting. Don’t overdo it though.
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Have A Plan - Regardless of whether or not you are doing Murph with a vest, Rx, or Scaling the movements, have a plan. You may choose to do a Half-Murph instead of the whole thing, have a plan. Let’s start at the beginning.
The Opening Run: Especially if this is your first Murph, or if you plan to increase the difficulty in movements from previous years, the opening run is where you should continue to warm up and get loose. It is also where you can settle nerves and focus so when you are finished, you are ready to attack the body weight movements. Pace the run, start off a little slower than you think you need to and as the run progresses, begin to pick up a little speed. You can’t win Murph during the opening run, but you can lose it.
The Body Weight Movements: This is a chipper. Keep moving, limit rest time, and chip through the reps. This is where strategy will play a role. This part of the workout may be partitioned however you would like to attack it. Here are some of the most popular partitioning strategies:
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Complete All Reps of each movement before moving to the next - (100 Pull-Ups, 200 Push-Ups, 300 Squats).
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10 Rounds of 10 Pull Ups, 20 Push Ups, 30 Squats.
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20 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Squats).
The partitioning you choose should be what will allow you to complete the set and move on to the next movement with limited rest. Finishing your pull-ups only to stare at the ground for 45 seconds before starting your push-ups isn’t the goal. You might even find that you need to adjust your partitioning. Plan for it. As an example, perhaps you decide to go with 20 Rounds of Cindy. By the 10th or 11th Round, there is good chance that your Push-Ups could be a bit ugly. If you find you’re breaking your push-ups into 2 sets, perhaps adjusting your rounds to 5 Pull-Ups, 5 Push-Ups, 15 Squats, 5 Push-Ups is needed. As long as it keeps you moving.
The Final Run: Don’t try to sprint out the door. You just did a lot of squats. You also just did a ton of Pull-Ups and Push-Ups where you had to keep your core and body tight. The first 400 meters of the run will be tough, your legs will feel like tree trunks, and your feet will feel heavy. Just keep putting one foot in front of the other and you’ll find your stride. This run is where you’ll really need to be mentally tough. Your brain will scream that you should stop. Push through, you’re at the end, and you can do it. Your body will do the work, just fight through. Once you hit the last 100 meters, let it all out, get to that finish line as fast as you can. As you cross the finish line, know that you just accomplished something amazing.