BTSCF Newsletter - July 2020
The summer has certainly started to heat up and so have our workouts. Sports are back, we have met some new friends, and we are clicking on all cylinders. Check out what is going on at Burn the Ships CrossFit this month.
Perfect Practice Makes Perfect
We added a new class this month dedicated to focusing on specific skills to aid in the development of our athletes. The beauty of the CrossFit methodology is we are always doing different things where routine is the enemy. Sometimes that doesn’t afford us the ability to practice and hone in certain skills as much as we might like. Every Sunday at 10:45 am, we are hosting a special Skill Development Class for our members. Each week the skill changes. This class is a little more laid back giving each athlete the opportunity to really dial in their movement patterns. Haven’t been to one of our Skill Development Classes yet? Check out the Upcoming Events board in the gym for future skill topics and sign up in ZenPlanner.
Benchmarks and Hero WODs
This month we saw our share of benchmarks and Hero WODs pop up.
Hero WODs are named after military and first responders who have lost their lives in the line of duty. They are usually based on their favorite workout, or a workout created in honor of them based on their sacrifice. These workouts vary in time domain, but they are always challenging.
BTSCF Trainer Morgan Slimskey briefing the 8:15am class before they begin “Glen” on Independence Day.
Benchmarks are also challenging workouts whether they are one of “The Girls,” or a specific mono structural, gymnastics, or weightlifting workout. We push ourselves with our best effort knowing that these workouts will be repeated down the road so we can see how we have improved.
We kicked off July with our traditional Independence Day workout, “Glen.” Glen starts off with 30 Clean & Jerks (135/95) which is followed by a 1 Mile Run, 10 Rope Climbs, another 1 Mile Run, and finally 100 Burpees.
We’ve also tackled variations of “Christine,” “Lynne,” “Cindy,” “Jackie,” “Kelly” and “Helen.” Our athletes also saw the all barbell Hero WOD “DT” as well as testing out their 500 and 2,000 meter row times. Our athletes of all ability levels put forth a strong effort with each of these and we are proud of all of them.
July PR’s
Back to the gym, back to hitting PR’s. Congratulations to all on the result of hard work.
Coach’s Picks
This month we went back to the food category to talk about cookies and get trainer Sean Addy’s top picks for the podium. (Disclaimer: We all like foods that aren’t the healthiest. This list is for fun, please don’t let it inspire you to go full send in the cookie aisle at the grocery store.)
Spirit of the Games
Oatmeal raisin cookie. It has to be soft. It tries. Sometimes I’m not into, it other times you throw a white chocolate chip in there and I destroy it or even a macadamia nut makes it a little better.
Dark House
I would have to say the black and white. Even though one might argue it’s more a cake than a cookie it’s a must have in my book. The challenge is to eat the chocolate side or the vanilla side first. Depends on the mood. Or I try to bite a bit of each side and chew them together. But as a whole it’s a good choice.
Podium Picks
3rd Place: Good old fashion chocolate chip. Homemade or store bought as long as it chewy. Can’t go wrong with a handful of those.
2nd Place: Oreo. It’s a great cookie that’s even better with milk even though I don’t like milk. I’ll drink it just to make an already great cookie better. Or you just split it and eat one side then the next and before you realize it you’re a sleeve deep.
1st Place: Fudge Town cookies. Now the only reason is that they hold a place in my heart. It was my favorite when I was a kid. Now mind you I haven’t had them since the early 80s so they probably taste like **** but I remember the picture of the cookie sheriff protecting the fudge town and it makes me happy.
BTSCF Feature Athlete
Meet John Fuller: CrossFit Is My Sanity
When did you start CrossFitting?
January 2019 at BTSCF.
What brought you to CrossFit?
Kevin Mesnick talked the coaches of the Red Hawks baseball teams into training the boys through CrossFit during the Winter of 2019. As I watched and listened to Mike Simmons instruct the Red Hawks players in those first few classes, I became very interested in trying it out for myself. Kevin and Mike invited me to a trial class and the rest is history!
What have you learned from doing CrossFit?
BTSCF Feature Athlete John Fuller completing pull-ups.
Without a doubt, the importance of HIIT (High Intensity Interval Training) and Core development as superior workout formats. The weightlifting that I did in the past was always single isolation movements (bench press, curls, etc...). I now fully believe in the importance of functional movements that engage multiple muscle groups while also employing conditioning.
What would you say to someone who is on the fence about starting CrossFit?
Be patient, the transition is hard. I was literally sore everyday for the first 3 to 4 months. Then I went through a phase of straining muscle groups and having to wait for them to heal.
What do you like to do in your free time?
Spending time with my family is always the most important thing to me, but coaching our Red Hawks baseball team is something I find a lot of joy in.
What do you do for work and how has CrossFit impacted how you do your job?
I am a Civil Engineer (Professional Engineer). CrossFit is my sanity. It keeps me balanced to deal with the stress of my business.
“John exemplifies quiet control. He understands his abilities and his limitations and works diligently to make sure he is attacking those weaknesses. He does not shy away from the harder parts of the workout but also chooses weights that are smart for his age and his ability. John embodies what it means to bring it every day. Although he may not be 100% every single day he will give you 100% effort, which is more than you could ask for as a coach. It’s the days when someone comes in dog tired and gives you their best effort that really show you what kind of person they are.”
The Lightning Round
Q: What superpower would you give yourself?
A: Superman has always been my favorite superhero, so I would say superhuman strength that is used for the greater good.
Q: What's your favorite healthy food?
A: My favorite snack is pistachios.
Q: What's your favorite not so healthy food?
A: Without a doubt, a peanut butter cup "concrete" ice cream from Ben's Fresh (similar to a blizzard).
Q: What TV Sitcom family or group would you be a member of?
A: My all time favorite sitcom is Friends, so definitely Friends. I would probably fit the role of Ross's character. My daughter Rachel is named after Jennifer Aniston's character (and also Rachel from the Bible).
Q: If you were famous, what would you be famous for?
A: A peacemaker. I have always been able to handle high stress, chaotic situations with calm and leadership.
Q: If you could write your own fortune cookie fortune, what would it say?
A: Ironically, we had Chinese for dinner tonight. My fortune cookie said, "The most important relationship in your life is with yourself." I am a spiritual person and I believe this is what our Father in Heaven wants from us.
Q: If you were a professional wrestler, what would you finishing move be called?
A: My favorite wrestler growing up was Jimmy "Superfly" Snuka, so I would say a jump off the top of the ropes!
Q: Who do you look up to for inspiration at BTSCF?
A: Walter Albro has always been a real mentor for me from my beginnings at BTSCF. He always went out of his way to coach me and help me learn the proper techniques and movements. Walt is a great example of the way a coach should be in CrossFit.
Q: What is your favorite and least favorite movement?
A: Favorite - Power Cleans to Jerk (I absolutely love them). Least Favorite - Double Unders (I am not sure if I will ever get them...)
Q: What is the one thing you've done at BTSCF that your old self wouldn't ever believe?
A: Pullups. I literally could not do a single pullup before joining CrossFit. Now, I can string them together in groups of 7 to 10.
One final thing I would add.... one of the best parts of CrossFit for me is that I share this experience with my son Johnny. It has allowed me to bond with my son and watch him grow. CrossFit has given him confidence and improved his overall quality of life. It has taught him that hard work does pay off through patience and dedication.