BTSCF Newsletter - August 2019
As we move through the “dog days of August” and new school years are set to begin, we have cooler weather and pumpkin spiced everything coming, now is a great time to work on your daily routine. With the kids back in school and participating in various sports or clubs you’ll be kept on the go, but it is still possible to find the time to continue healthy fitness and nutrition habits. Take a look at what is happening at Burn the Ships CrossFit, as well as see how this month’s feature athlete makes a healthy lifestyle a priority.
Terrain Race: Gotham
Team BTSCF at Terrain Race on 7/27/19.
On July 27, 2019 a team of BTSCF Athletes took on Terrain Race in Monticello, NY. The team faced a 5K race with obstacles ranging from ropes and cargo nets to tire flipping and some mud. The race was run as a team ensuring everyone had a fun time and could navigate all of the obstacles. There were laughs, hugs, high fives, and a lot of smiles as the team finished and crossed the finish line.
Team BTSCF at the starting line preparing to take on Terrain Race on 7/27/19.
Team BTSCF crossing the finish line after completing the Terrain Race 5K on 7/27/19 in Monticello, NY.
July PR’s
At BTSCF, we aim to set up our athletes on a path to breaking their own barriers so they can be a better version of themselves each and every day. The PR board is just one place where we see evidence of the amazing growth that happens at the box.
Jamie - Rope Climb
Brennan - 113 lb. Deadlift, 75 lb. Push Jerk
Becky - All of the Double Unders in a WOD
Christie - 95 lb. Push Press, First 2 Double Unders
Kristine - 55 lb. x 4 Push Jerk, 63 lb. Deadlift
Jon H. - 200 lb. Clean
Larry - 125 lb. x 5 Push Jerk
Shane - 315 lb. Back Squat
Nicky - 93 lb. Snatch
Steph - 1 Kipping HSPU
Mallory - 63 lb. Power Snatch, 83 lb. Push Jerk
Ginger - 83 lb. x 3 Push Jerk
Trish - 105 lb. x 3 Thrusters
Shasta - 24” Box Jump Over
Jon T. - 190 lb. x 3 Push Jerk, 2,000m Row 7:08, 12’ Rope Climbs x 5 in WOD, 15’ Rope Climbs x 8 in WOD
Erin S. - 130 lb. Power Clean, 115 lb. Push Press
What Else is Happening at BTSCF?
Back To School Introductory Special
Here’s a great deal to share with your friends and family!
Ragnar Trail Wawayanda Lake
Burn the Ships CrossFit will have two teams participating in the Ragnar Trail Wawayanda Lake relay on October 11 - 12, 2019. The teams set up camp in Ragnar Village within Wawayanda State Park where each member will start and finish each leg of the relay. The team will run a total of 125.6 miles over 24 hours with each athlete taking on 3 different loops of 3.9 miles, 5.1 miles, and 6.7 miles. When an athlete finishes their loop, they can camp, sleep, eat, recover, and prepare for their next loop. Interested in joining a team, reach out to a trainer. Stay tuned for next month’s newsletter which will feature a more in depth look at the teams, the training they’re doing to prepare, and what they’re hoping to achieve during the race.
The CrossFit Games Open
The 2019 CrossFit Games just crowned Mat Fraser, Tia-Clair Toomey, and CrossFit Mayhem the Fittest Man, Woman, and Team on Earth, but the 2020 CrossFit Games season is upon us. With the new format, the CrossFit Open has been moved up from February to October and will begin on October 10, 2019.
What is the CrossFit Open? The CrossFit Games website describes it as “CrossFit’s largest all-inclusive event that unites local communities around the world.” It is a five-week competition that will test athletes of all abilities and levels.
Who is the CrossFit Open for? Everyone! The Open is designed to allow athletes of all abilities to participate.
Should I do the Open? Yes! It’s a great way to test how far you’ve come in your fitness journey. If you have not participated in the Open previously, the first time will serve as your benchmark for the future. You’ll be able to see how you stack up against others within your age group category and gender around the world. For very few, the Open is the path to The CrossFit Games. For most, you compete against yourself.
How does it work? Each week over the five-week competition, a new workout will be released. You will have 4 days to complete the workout and submit your score. At BTSCF, we turn each Friday night into an event. We create an amazing atmosphere with great competitive energy. Heats begin at about 4:30pm and will run as long as necessary so that all athletes have an opportunity to participate.
Registration for The Open will begin soon. If you have questions, please reach out to a BTSCF staff member and stay tuned for more details.
BTSCF Feature Athlete
Meet Regi Charlot: No Excuse Not To Workout
BTSCF Feature Athlete Regi Charlot putting in the work on the C2 Rower.
Life is hectic. The number of things that we encounter in life that consume our time and require our attention seems to be ever increasing. For many, that means maintaining a healthy lifestyle can sometimes take a back seat. That’s not the case for Regi Charlot. As Regi approaches his 50th birthday later this year, he has made sure he sets himself up to dedicating time to taking care of his health.
Regi’s fitness journey did not begin with CrossFit. He was initially addicted to spinning. In 2015 a friend of his told him that if he can do spin, he could do CrossFit so Regi took an intro class at CrossFit NYC on the Upper West Side. During that class, Regi was taken through the foundational movements and realized very quickly he was not capable of performing movements he thought he could. Regi recalled, “I thought I could do push-ups. Nope. I thought I could do pull-ups. Nope. I thought I could get through air squats. Nope.” He remembers not being able to do 5 push ups or pull ups in a row, or 10 squats without taking a break. Regi realized he needed to build strength and knew that CrossFit was going to be the perfect fit for him.
Part of the draw was the group workout concept with a coach all within a one hour window. Regi admits that if he were left to his own devices at a regular gym, he’d be there for hours, socializing, taking long breaks, watching TV, or hanging out at the smoothie bar.
Regi joined Burn the Ships CrossFit in 2017 as he spends his weekends in Milford. The most important thing he’s learned since joining BTSCF is that he is part of a very strong and close knit community with the greatest coaches and most amazing athletes. BTSCF Owner Mike Simmons commented “He’s a big part of the community, very supportive of everyone, always sharing positivity, and has a great sense of humor.” He has also learned that he can push himself. “I have learned how much stronger I have become. CrossFit is definitely a confidence builder to tackle most things in life,” said Regi.
On Sunday August 25, 2019, BTSCF Feature Athlete Regi Charlot found himself doing 200m Farmer’s Carries as part of a 15 minute AMRAP.
Everyone has their own fitness journey with their own goals. Regi appreciates correct form over getting the work done as quickly. He listens to his body and has learned he doesn’t have to try to keep up with other athletes. Regi doesn’t feel pressure to prove anything to anyone else, only to himself. He mentions a comment made by Simmons that “you are always growing, getting better, and stronger.” Regi’s journey is making sure he is always doing just that. Fitness and health have become a priority. Specific to Regi, Simmons shared, “he works hard and is committed to improving his technique.”
Regi works for NYC & Company which is the Destination Marketing Organization for New York City where he heads up the Tourism Development Department for the Established Markets - Australia, Canada, Europe, New Zealand, and the US. His goal, along with his team is attract more visitors to New York City. This keeps him on the go and there is a lot of travel associated with his job. Since starting CrossFit, Regi now makes it a point to find a Box while on the road. Regi shared that he uses the CrossFit main site to find an affiliate. He has visited CrossFit Affiliates in Paris, Auckland, Dusseldorf, Antigua Guatamala, Sydney, and Milan. Regi shared it’s funny when English isn’t the primary language and he is taking a class that is being taught in the local language.
Regi has incorporated CrossFit into his life, saying “I have no excuse not to workout. Wherever I am in the world, I can get to a class. I make it a priority and you should too. At the end of the day, whether you are married, single, divorced, or have kids young or old, you are working out and being healthy for no one else but yourself.” Beyond making it a priority for himself, “Regi shares his passion for CrossFit with everyone around him, inviting his friends and family to get a workout in at BTSCF,” notes Simmons.
BTSCF Feature Athlete Regi Charlot sets a great example for those around him. Here he is after a tough workout with his nephews.
In his free time, Regi enjoys visiting Milford on weekends. He says it’s his sanctuary from the insanity of New York City. You’ll find him in the kitchen cooking and trying new recipes, entertaining with family and friends, or planting in his garden.
We asked Regi some rapid fire questions. Here’s what he came up with:
Q: What super power would you give yourself?
A: I’m dating myself, but The Bionic Man’s powers of speed & telescopic vision
Q: What's your favorite healthy food?
A: That’s tough – a toss-up between grilled salmon and tomatoes
Q: What's your favorite not so healthy food?
A: Any sweets - that are NOT chocolate – cupcakes, cheesecake, pecan pie, key lime pie
Q: What TV Sitcom family or group would you be a member of?
A: Right now, I am obsessed with the show Schitt’s Creek; therefore the Rose family.
Q: If you were famous, what would you be famous for?
A: This is a funny question. I know you wouldn’t guess from my workout clothes. But I have been told by my colleagues and clients throughout the world that I dress extremely well. So I would be famous for my style.
Q: If you could write your own fortune cookie fortune, what would it say?
A: Amazing years will be ahead of you after you turn 50.
Q: If you were a professional wrestler, what would you finishing move be called?
A: The Punctual One!!!
Q: Who do you look up to for inspiration at BTSCF?
A: Honestly, Everyone. Every single person at BTSCF has a story that is inspiring.
Q: What is your favorite and least favorite movement?
A: Cleans, favorite. Least favorite, hand-stand push-ups (because I can’t do them yet)
Q: What is the one thing you've done at BTSCF that your old self wouldn't ever believe?
A: Participated in the Summer Throwdown 2019.
Q: What would you say to someone who is on the fence about starting CrossFit?
A: When I first started CrossFit, I told everyone that they should do CrossFit because I was “addicted.” I am still addicted but have a different perspective on CrossFit. Now I tell people, if they are interested they should try it and see it for yourself. Don’t listen to people who have NEVER tried CrossFit but will tell you - “oh it’s too intense” or “it’s a cult” or “I heard so many people getting hurt doing CrossFit.” You will never know what it’s about until you try it yourself.
Hack Your WOD: Improving Your CrossFit Open Performance
There are certain movements that we are likely to encounter in the CrossFit Open. We do not know how many repetitions, how many rounds, the order, or the stimulus that we will face with each movement. What we do know is that traditionally there are certain “separator” movements. Some of these movements divide Rx from the Scaled. Other movements divide athletes who can participate in the Rx workouts and those who can continue moving forward through them.
We are now about 6 weeks from the first Open workout announcement. Now is the time to pick one movement that you believe you can make the largest gains on between now and the start of the Open. Once you pick a movement, work on it. Substitute part of the warmup to work on drills. Talk to a trainer about possibly substituting a movement from the WOD for the one you’re working on without upsetting the stimulus of the workout. Focusing on that one movement will help you move forward and develop your skills.
Here are some movements to consider. Each of these movements have a number of drills and progressions you can work on. Discuss your goals with a trainer and they’ll help keep you moving towards them:
Movements that separate Rx and Scaled Athletes
Double-Unders: The concept of spinning a rope under your body two times while you’re in the air seems like it should be simple. Successfully completing DU’s requires coordination, timing, and endurance. Use “Penguin Jumps” to help develop timing and endurance.
Chest to Bar Pull-Ups: Typically the pull-ups we see show up in the open are chest to bar. This is a skill that requires gymnastics coordination and strength. Perform strict pull-ups to develop strength and work on arch and hollow drills to improve your gymnastics technique.
Toes to Bar: While the core is important to completing this movement, your shoulder mobility, coordination, and grip strength are key. In conjunction with Pull-Ups, focus on improving your gymnastics techniques with arch and hollow drills.
Movements that tend to separate Rx participants and those who will complete Rx Workouts
Muscle-Ups: This movement requires strength as well as perfect timing and coordination. Increase your strict pull-up capacity to build strength for the muscle up. Work on both bar and ring turn over drills to learn the mechanics of moving your body from below the bar or rings to above.
Hand Stand Push-Ups: In previous years, we’ve seen Kipping and Strict versions of HSPU show up in the Open. Developing your strict HSPU capacity is the way to go here. The standards may not allow kipping. To increase your strength and capacity, pike push-ups from a box are a great drill.
Hand Stand Walking: This one is all about being able to maintain shoulder and core stability once you kick up into the handstand. Practice handstands near a wall to help improve your balance. Work on core strength drills to learn how to stabilize your midsection while still breathing.
Standards Matter
The Open is a competition. It is fun, but there are movement standards. Squats must be below parallel. Toes have to hit the bar. Dumbells and Barbells need to reach full lockout positions. Take the time now to make sure you’re dialing in all of your movements. It’s OK to “No Rep” yourself in practice to make sure every rep counts. Get in the habit now to fight for that correct positioning.
Lastly, don’t forget that this is supposed to be fun. It’s a test. It will be challenging. Don’t stress out about it. If you put forth the absolute best effort that you are capable of, the rest will take care of itself.