BTSCF Newsletter - June 2019
We are running fast into the summer! Competitions, races, throw downs, fundraisers, new gear, Murph, and a little hatchet hurling have been and continue to fill the calendar. Check out all of the awesome things happening at Burn the Ships CrossFit!
Shawn’s WOD Squad Workout
The 4:30pm Class after completing the Shawn’s WOD Squad Workout. Shawn was in the building while BTSCF Athletes pushed through a tough workout.
Last month the BTSCF Community came out to support one of our members, Ashley Kurtz and her husband Shawn. Throughout the day, members participated in the grueling team workout “No-one Fights Alone” and raised funds to help Ashley and Shawn during his battle with cancer.
Boxes, Barbells, and Wall Balls. Shawn’s WOD Squad Workout threw a little bit of everything at the 5:15am class.
The beautiful thing about the CrossFit community is it’s not just about what’s going on in your own local Box. Our friends at CrossFit TakeBack joined in on the day, with their members participating and raising funds as well.
The 9:30am Class at BTSCF came out in force to support Shawn and complete the Shawn’s WOD Squad Workout.
“No-one Fights Alone”
In Teams of 3, For Time:
100 Wall Balls (20/14)
100 Push Press (95/65)
80 Toes to Bar
80 Squat Cleans (115/75)
60 Box Jump Overs (24/20)
60 DU/120 SU - Each Partner Must Complete
30 Bar Facing Burpees
30 Clusters (135/95)
BTSCF Athletes after completing “No-one Fights Alone” during the 5:30pm class.
What sets CrossFit apart is the way the community comes together to support each other. It doesn’t matter if it’s one repetition of a lift, doing some extra running or burpees to help someone get through a workout, or tackling some of life’s biggest challenges. CrossFitters have each other’s back.
The 6:30pm Class wrapped up a day of support and fundraising, completing the Shawn’s WOD Squad Workout.
Memorial Day Murph
Memorial Day in the United States is dedicated to remembering the brave men and women who made the ultimate sacrifice in service of their country. While this is an American holiday, the CrossFit community around the world comes together to honor and remember fallen heroes by doing the Hero WOD, “Murph.”
Memorial Day. Murph. BTSCF. Community.
Burn the Ships CrossFit hosted the 2nd Annual Memorial Day Murph & BBQ and the turnout was incredible. This workout is one of the most mentally and physically challenging workouts a CrossFit athlete will encounter. The athletes at BTSCF came out and put forth an incredible effort to honor Michael P. Murphy and other fallen heroes.
Vikings Hatchet Hurling
Burn the Ships CrossFit having a great time at Vikings Hatchet Hurling.
At BTSCF, we don’t believe that the Box is the only place for our athletes to have fun. On June 1, 2019, we hosted a BTS Night Out at Vikings Hatchet Hurling. It was a fun night to unwind and hang out. Stay tuned for future events that we will be hosting!
Competition Corner
Robb Ruiz (Left) and Connor Schall competed in the Double Down Skylands Showdown on June 8, 2019.
Connor Schall and Robb Ruiz teamed up again to participate in the Double Down Skylands Showdown, hosted by CrossFit Skylands on June 8. They went into this event looking to challenge themselves by registering in the Rx Division. Both athletes set a great example of what it means to look at a difficult challenge and not shy away from the opportunity it presents. Congrats Robb and Connor!
May PR’s
Another month of hard work paying off. BTSCF Members continue to hit new milestones. Congratulations to all on your new PR’s.
Alex B. - 75 lbs. x 1 Snatch
Bob K. - 285 lbs. Deadlift
Jim M. - 385 lbs. Deadlift
Dee - 250 lbs. Deadlift, 108 lbs. Power Clean & Jerk
Heather S. - 280 lbs. Deadlift, 143 lbs. Clean & Jerk, 125 lbs. x 3 Push Jerk
Morgan S. - 270 lbs. Deadlift, 90 lbs. Power Snatch
Morgan G. - 255 lbs. Deadlift, 78 lbs. Power Snatch
Sandy - 133 lbs. Deadlift
Jess F. - 78 lbs. Power Snatch, 235 lbs. Deadlift
Trish - 240 lbs. Deadlift, 95 lbs. Power Snatch
Shasta - 203 lbs. Deadlift
Walt - 165 lbs. Power Snatch, 195 lbs. Ground to Overhead, 345 lbs. x 3 Deadlift
Jamie - 305 lbs. Deadlift
Jenn K. - 1st Chest to Bar Pull-Up
Paulie B. - 145 lbs. Power Snatch, 185 lbs. Clean & Jerk, 255 lbs. x 5 Back Squat, 265 lbs. x 3 Back Squat, 275 lbs. x 2 Back Squat, 225 lbs. x 5 Front Squat, 245 lbs. x 3 Front Squat, 250 lbs. x 2 Front Squat, 180 lbs. x 3 Push Jerk, 195 lbs. x 1 Push Jerk
Marion - 203 lbs. Deadlift
Jeanne - 198 lbs. Deadlift, 93 lbs. Power Clean & Jerk
Danielle - 153 lbs. Deadlift
Rose - 300 lbs. Deadlift, 123 lbs. Clean & Jerk, 83 lbs Snatch
Ginger - 163 lbs. Deadlift
Jon T. - 500 lbs. Deadlift
Cathy - 183 lbs. Deadlift
Crissy - 143 lbs. x 3 Push Jerk
Erin S. - 290 lbs. Deadlift
Tonya - 193 lbs. Deadlift
Lauren - 193 lbs. Deadlift
Guy - 335 lbs. Deadlift
What Else Is Happening at BTSCF?
Burn the Ships CrossFit Summer Throwdown
On Saturday, June 22 we will be hosting an Intra-Box Throwdown with special invitation to CrossFit TakeBack. We are extremely excited about this event as there are over 40 teams that have registered to participate. The Throwdown will have 3 workouts including an AMRAP, a Chipper, and a barbell ladder.
Athlete briefings will begin at 8am, with the first heats getting underway at about 8:30am.
Interested in seeing what the competition side of CrossFit is all about? Stop by to check it out. The teams participating will truly appreciate spectators to cheer them on!
The Terrain Race Is Coming
On July 27, 2019 Burn the Ships CrossFit takes on Terrain Race: Gotham in Wurtsboro, NY. The team is in the 10:30am Wave. This is a great race for all ability levels. It is a 5K with over 15 obstacles. Interested in joining the team? Reach out to a BTSCF Staff Member for details.
New Equipment
For many, seeing new equipment whether it is bikes, wreck bags, kettlebells, or plates is something to get excited about. We get excited too and are thrilled that our athletes can use the new plates we’ve just added to help them reach and exceed their fitness goals.
BTSCF Feature Athlete
Meet Larry Chiocchi: Level 67 and Going Strong
BTSCF Athlete Larry Chiocchi doing his thing…being cool and lifting weights.
One of the hallmarks of CrossFit is it truly is for anyone. When we say everyone, we mean it. CrossFit is for kids, teenagers, and adults of all ages. It’s been said by more than one athlete at BTSCF that “when I grow up, I want to be like Larry.” To that point, coach Sean Addy said “Larry’s the cool guy all dudes should look up to.” BTSCF owner and coach Mike Simmons adds, “Larry is like the Norm from Cheers of our Gym. This is the kind of place where everybody knows his name.”
Larry’s CrossFit journey started in October 2017. He had just retired and his daughter Rose introduced him to it, knowing that he would love it. She was right and Larry is hooked.
Larry with his daughter, Rose after completing a tough Memorial Day Murph workout.
At the age of 67, Larry shows up, works hard, gets better and more fit. He is an example of what is possible. “Larry is willing to learn and push himself no matter age,” said Addy. When asked what he would say to someone thinking about giving CrossFit a try, Larry said, “just give it a shot, see what happens! If you don’t like it you can stop, but if you do like it, you’ve just added 20 years to your life!” Adding years to his life is just what Larry is trying to do, being “determined regardless of the task in front of him to finish but remains responsible and listens to his body and understands his limitations,” Addy shared.
Larry said that CrossFit has taught him about the power of the mind. He said “if you can put your mind to it, you can get it done as long as you don’t give up.” Larry would also say that CrossFit gives you a stronger and better outlook on life, with more confidence to achieve anything you want. While we agree with him, we would have to say that he’s earned that with his dedication and hard work.
BTSCF feature athlete Larry Chiocchi crushing another workout.
Community is a huge part of the recipe for CrossFit success, and the community is only as strong as the members who are in it. Larry has a smile and laugh that makes him one of the most approachable people in the gym. “He is always personable and welcomes new members and takes them under his wing,” said Simmons. He is also ready to motivate others to help them dig deep. Simmons shared, “He brings positivity to others when they are struggling and really pushes himself in team and partner WODs. He participates in all of our events and is a model member of what it means to be a part of this community.”
If it has anything to do with the BTSCF Community, Larry is there. Here he is celebrating another great day at BTSCF with his fellow athletes.
Outside of the gym, Larry is living the life. He enjoys hunting, fishing, golfing, hiking, biking, and gardening. He also enjoys traveling. Even though he’s retired, Larry works a few days here and there at a local canoe rental company. Larry stays active, but isn’t ashamed to admit sometimes when he doesn’t feel like doing anything, he’s content just sitting on the couch and watching TV.
We hit Larry with some rapid fire questions. Here’s a little more about Larry:
Q: What super power would you give yourself?
A: Spiderman Web Slinging
Q: What’s your favorite healthy food?
A: Fruit.
Q: What’s your favorite not so healthy food?
A: Wings.
Q: What TV sitcom family or group would you be a member of?
A: Married with Children.
Q: If you were famous, what would you be famous for?
A: My stupid dad jokes.
Q: OK, tell us a dad joke.
A: I always ask my brother how traffic was when he comes to visit. He lives next door.
Q: What is your favorite quote?
A: Live long and prosper.
Q: If you were a professional wrestler, what would your finisher move be called?
A: Skull Crusher.
Q: Who do you look up to for inspiration at BTSCF?
A: Every member at BTS is inspiration to me.
Q: What is your favorite movement?
A: Toes to Bar
Q: What is your least favorite movement?
A: Overhead Squats
Q: What is the one thing you’ve done at BTSCF that your old self wouldn’t ever believe?
A: I can’t believe I can do single-unders along with a few double-unders.
Hack Your WOD: Pose Running
Do you cringe when you see running is going to be a part of your next workout? Do you ever ask yourself why you are so terrible at running? For most of us, we’ve learned how to run in a less efficient way than we could. With time and practice, you can relearn how to run which will help you to reduce the likelihood of running injuries, run faster, and run longer. Check out this short video on what Pose Running is, and then talk to a trainer about drills and exercises you can do to begin running with more efficiency and confidence.
[youtube=https://www.youtube.com/watch?v=shwi2MfxSok&w=560&h=315]