BTSCF Newsletter - September 2019
It is officially Fall. Normally that means we await orange and red leaves and of course cooler weather. This year is a bit different because the Fall also means our athletes are preparing for the kickoff of the next CrossFit Open which will be here in less than two weeks. Take a look at what’s going on at Burn the Ships CrossFit this month.
New Open Gym Hours
To give our athletes more opportunities to fine tune their skills we are expanding our Open Gym hours. Coaches will be available to assist athletes. Athletes may still do the programmed WOD during Open Gym hours.
Ragnar Trail Wawayanda Lake
Last month we touched on the upcoming Trail Run that BTSCF Athletes will be tackling on October 11-12, 2019. We asked Team Captain and BTSCF Trainer Sean Addy to share some additional information about the race, the team, and what they’re doing to prepare.
Q: Who is on the BTSCF Team this year?
A: This year’s team members are Tonya A., Heather S., Erin S., Lindsay C., Dee A., Bonnie H., Robb R., and myself.
Q: What is Ragnar?
A: Ragnar is a 120+ mile relay race in three loops on trails that run through the woods, night and day. Throw in camping with little to no sleep and, you have high physical and mental stress under the stars.
Q: Why do the Ragnar Trail Run?
A: The first time we did it was because of a curiosity to try something we’ve never done before. Especially doing CrossFit one feels the need to do everything one can to prove a fitness point for lack of a better term. Now we are doing it because ultimately it was fun. I’m sure mid way through we will question that “fun” bit but for now it works. It’s challenging and we can walk away saying we did something difficult and shared it with friends.
Q: What goals does the team have this year, and what are you doing to best position yourselves to achieve them?
A: The goals are different for everyone. As a team we are approaching it with a little more training. Even though we have a few new teammates we are definitely getting miles under our feet before the race. Individually I think the fear of the unknown is a big one. Running for miles through dark woods with no one around is a huge hurdle for most of us. Pushing our bodies to a limit is another. For Bonnie it’s adding another trail run to an already long list of amazing achievements in running. For Tonya and Robb both strong road racers it’s broadening their running portfolios. Everyone has a reason specific to their goals and each teammate is there to help them through it with a ton of support. The most important one for everyone is to come away from it stronger than before.
One of the amazing aspects of the Tri-State area where BTSCF and our athletes are is the insane amount of trails that are available to hike, run, and bike. Over the past couple of weeks our athletes have hit the trails to increase their endurance and comfort level running on the unique surfaces of trails. They’ll continue to do so leading up to the race.
Want to come out to support the team? Talk to a trainer or team member for race details.
The CrossFit Open
The 2020 CrossFit Games Open begins on October 10, 2019. If you’re not registered, you can click here to register. The Open is a great opportunity to set a benchmark for yourself or to see how far you’ve come. This year, BTSCF will be adding another aspect of fun for the Open. Participants will be randomly assigned to two teams that will battle it out for 5 weeks.
20.1 Kick Off Throw Down
Some athletes like to jump in and get an Open Workout over. This year, BTSCF will be open for athletes to throw down and complete 20.1 immediately following its announcement. The announcement will take place at 8pm on Thursday October 10.
Friday Night Lights is Back
During the Open we aim to create a great competitive experience for all of our athletes. Each Friday Night during the Open we tape off the gym and fill the afternoon class times with heats to complete the workouts. The first heat will start at about 4:45 pm. Heats will continue until all athletes have had the opportunity to complete the workout. Athletes are welcome to come in at any time during the afternoon class schedule, begin warming up, and jump into a heat.
Don’t forget to bring your friends and family to cheer you on. We know you have likely talked their ears off about CrossFit at some point, the Open is a great time to bring them in and show off all of the hard work you’ve been putting in!
If you have questions, please reach out to a BTSCF staff member.
August PR’s
Congratulations BTSCF Athletes on another great month of progress!
Dee - 178 lb. Back Squat, Strict Wide Grip Pull Ups x 2
John G - 195 lb. x 3 Back Squat
Leigha - 265 lb. x 2 Deadlift, 16” Box Jump, 1st Rx WOD, 185 lb. x 3 Back Squat
Ginger - First T2B
Brennan - 115 lb. Deadlift, 135 lb. x 3 Back Squat
Heather - 270 lb. x 2 Deadlift
Walt - 165 lb. Hang Clean
Alex B. - 275 lb. x 2 Deadlift
Morgan G. - 275 lb. x 2 Deadlift, 165 lb. x 3 Back Squat
Kristine G. - 98 lb. Deadlift, 125 lb. Back Squat, 53 lb. Power Clean
Ben M. - First Bar Muscle Up, 215 lb. x 3 Back Squat, 100 lb. x 5 Strict Press
Cathy - 135 lb. x 3 Back Squat
BTSCF Feature Athlete
Meet Becky Andersen: Sometimes It Will Just Take Time
BTSCF Feature Athlete Becky Andersen climbing over the cargo net during Terrain Race.
Life has a way of tripping you up and throwing adversity at you. In most cases, how you choose to deal with the adversity will completely change the outcome. BTSCF Feature Athlete Becky Andersen has learned some valuable lessons about adversity. CrossFit and her coaches have helped her learn those lessons.
Becky began her CrossFit journey at Burn the Ships CrossFit shortly after we opened. There was a special women’s only class that was offered and Becky’s sister Rachael roped her in to going. Looking back on it now, Becky says that it was one of the best decisions she’d ever make. At the time though, she was more than reluctant and scared to death. Coordination and athleticism were never things Becky felt were on her side.
BTSCF Feature Athlete Becky Andersen working with the barbell.
Doing CrossFit has allowed Becky to learn more about herself than anything else she’s done. She often tends to underestimate herself, or beat herself up when she felt she could do better. She has learned the value of cutting herself slack, reminding herself that CrossFit is about progress, not perfection. BTSCF Owner Mike Simmons said, “as one of our longest returning members, Becky has gained a tremendous amount of strength and athletic ability over the two and a half years I’ve coached her.” Becky has also learned the importance of patience.
In December 2018, Becky was doing some overhead work. She stopped paying attention to her technique and increased the load she was lifting. She tried to push through pain thinking it would just go away, but it didn’t. By the time Becky went to the doctor, she had torn muscles in her trap and had some nerve damage in her neck. Becky recalls being a mess and not being allowed to do anything but walk on a treadmill. “It was my version of hell. It took me a long time to come to terms with the fact that it was just going to take time.”
Over time, Becky was able to get off the treadmill and begin working on more movements. With the guidance of BTSCF coaches, Becky started very slowly, modifying movements and scaling weights significantly. Becky began to regain strength. She has worked very hard and recognizes that she is still not completely back to where she was, but realizes that she’s making progress. Mike Simmons notes, “she has worked through some injuries where she learned a great deal about scaling movements and the importance of moving correctly.” Becky credits coaches Sean Addy and Alex Zahorsky with being patient and guiding her, most importantly slowing her down when needed. “They were always there to flat out tell me ‘no’ when I was going to try something I shouldn’t.”
The adversity of overcoming an injury can be very frustrating. Becky has demonstrated that she is able to commit herself to make progress. BTSCF Owner and workout buddy Heather Simmons shared “Becky is a hard working athlete with a growth mindset. She focuses on being patient with the process and puts in the work needed to develop and improve her technique.”
Beyond her own journey, Becky has left her mark on other athletes. “She has a great sense of humor and isn’t afraid to laugh and enjoy herself while she is at the gym. She is always supportive of other members,” said Heather. Mike Simmons adds, “She is always happy and brightens up classes that she attends.”
Outside of the gym, Becky teaches preschool for the Sussex Wantage school district in New Jersey. She loves to be outside and anywhere near water, especially kayaking and trips to the ocean.
The Rogue Echo Bike isn’t one of Becky’s favorites, but she doesn’t shy away from putting in the hard work.
We hit Becky with some rapid fire questions. Here’s what she had to say:
Q: What super power would you give yourself?
A: Shapeshifter
Q: What is your favorite healthy food?
A: Any kind of fish.
Q: What is your favorite not so healthy food?
A: Cheetos
Q: What TV sitcom family or group would you be a member of?
A: The Golden Girls
Q: If you were famous, what would you be famous for?
A: Definitely not my cooking.
Q: If you could write your own fortune cookie fortune, what would it say?
A: Your vulnerability will make you brave.
Q: If you were a professional wrestler, what would your finishing move be called?
A: The Short Stack
Q: Who do you look up too for inspiration at BTSCF?
A: Honestly, everyone from the newbies to the coaches. Everyone has something to offer, from the shy woman in the back stepping way out of her comfort zone to the trained coaches taking responsibility for all of us.
Q: What is your favorite and least favorite movement?
A: Favorite movement is probably pull-ups because I’m pretty good at them. Least favorite is anything overhead and the bike. I hate the lousy bike!
Q: What is one thing you’ve done at BTSCF that your old self wouldn’t ever believe?
A: Oh my word, where do I start? Everything! I’d never in a million years ever have thought that I’d be a CrossFitter, let alone running races and doing competitions. I was once the worlds worst CrossFitter, literally. (Ask Alex!) But now I’m not, and that’s pretty amazing.
Hard work pays off. BTSCF Feature Athlete Becky Andersen partnered with her sister for the BTS Summer Throwdown. Together they reached the podium.
Hack Your WOD: Your Biggest Open Gains are in Your Brain
At this point, the biggest gains for your Open performance will take place by fine-tuning your mindset. Check out this quick video from CompTrain. Do you see obstacles or do you see opportunity? The choice is yours.
[youtube=https://www.youtube.com/watch?v=5glslSB14uo&w=560&h=315]