BTSCF Newsletter - April 2021
It seems as we are inching closer to what is hopefully the end of the pandemic, we are beginning to see some normalcy once again. We are seeing old and new faces come into our gym and we are thrilled to have the privilege to be involved with the fitness journey for each of our athletes. We have lifting programs and the Heroes are coming. Check out everything going on at BTSCF this month.
BTSCF Barbell Club
Our barbell club is up and running, starting a new Silverback cycle. This is a 10 week program with a focus on the CrossFit Total. Athletes participating in this program tested their one rep max Back Squat, Strict Press, and Deadlift. Over the course of the cycle, they will train a variety of movements and exercises to build strength and improve their technique. At the end of the cycle, they will all do another test to see what their new one rep max is in each of the three lifts.
Best of luck to all of these athletes.
Murph 2021
We are excited to announce that we will once again celebrate Memorial Day by completing the Hero WOD, Murph. We will have multiple waves Monday morning as our athletes take on this annual test of mental toughness. This workout begins and ends with runs of 1 mile each, with 100 pull ups, 200 push ups, and 300 squats in between.
Building The Foundation
When CrossFit defined fitness, a path to developing that fitness was created in the form of a pyramid. Each level of the pyramid represents a different part of the equation. Let’s break the pyramid down a little bit, but we will start in the middle.
Metabolic Conditioning, Gymnastics, Weightlifting & Throwing are all pieces that our program is made up of. This is what we practice in class. This is one hour of the day. This is where you run, jump, lift, push, pull, and learn how to move efficiently. This is where you do your training 3-5 days per week. Combined, these three pieces of the pyramid make up an important part of the fitness equation.
Sport in another word is competition. This is the time you put all of the fitness you’ve built and the skills you’ve developed to the test. Competition isn’t every day. It isn’t even every week. Relatively speaking, the amount of time you are competing is extremely small.
Nutrition. This is the one that’s people don’t want to always talk about. The fact is, it needs to be discussed. When we look at the pyramid and figure that sport is rare, and Metabolic Conditioning, Gymnastics, Weightlifting and Throwing is 3-5 hours per week, that leaves Nutrition which applies every day and all day. Yes, eating is a big deal. So what should you be eating? Eat meats and vegetables, nuts and seeds, some fruit, little starch and no sugar.
How is your nutrition going? We can help coach you if you need help. Talk to any members of our staff for details.
24 Heroes
One of the things that always seems to bring CrossFit athletes together is the opportunity to give back to others. So with that in mind, Burn the Ships CrossFit is hosting a fundraising event to raise money for the Navy SEAL Foundation. The event will begin at 9am on June 19th and continue until 9am on June 20th. During that 24 hour period, a group of athletes will be attempting to complete 24 Hero WODs.
There are a few ways to participate:
Sponsor an Athlete. We are looking for sponsors who would make a donation for each WOD that athlete completes. We are suggesting an amount between $1-$5. There will be Sponsorship forms at the gym if you’d like to sponsor an athlete.
Compete. If you’re interested in getting on the floor to complete these WODs, we want to see you jump in. The cost to enter is $50 which covers the cost of the event and a T-shirt upon completion. For those looking to compete, you may do so as an individual or as a team of 2 or 3. Athletes may choose to complete as many or few of the WODs that they wish, and that they can safely participate in.
Volunteer. We would love to have people available to help move and set up equipment and assist in keeping a smooth flow for the athletes involved.
Stay tuned for more details as we get closer to the event, and do not hesitate to reach out to any of our staff members with questions.
BTSCF Feature Athlete
Meet Rose Chiocchi: My Happy Place
When did you start CrossFitting?
I started CrossFitting in 2015 with Mike Simmons at a different box. There was an intro class at Action Bikes in Milford 2 days a week for 6 weeks. I signed up immediately with that box and haven't looked back.
When did you start at BTSCF?
I started with BTSCF the very first day it opened in 2017.
What brought you to CrossFit?
My friends legit pushed me into it. I hadn't exercised in like 10 years before CrossFit. I would randomly do sad crunches and lunges in my college dorm room, but mostly I just hiked a lot before CrossFit. I just wanted to try something new!
What have you learned from doing CrossFit?
This list is endless, but mostly that I am capable of difficult things.
What would you say to someone who is on the fence about starting CrossFit?
The hardest part of CrossFit is walking in the door. Just try! Everyone starts somewhere.
What do you like to do in your free time?
Smash the patriarchy. Just kidding ;) I like to read, hike, travel, and take videos of my cat for Instagram.
What do you do for work and how has CrossFit impacted how you do your job?
I am the Executive Director of the Pike County Public Library-- yes, a certified public librarian. Like I said before, CrossFit has taught me that I capable of difficult things. This brings confidence to my job and has taught me to approach things at work in a more efficient (paced and thoughtful) way.
We threw some rapid fire questions at Rose, here’s what she had to say.
Q: What super power would you give yourself?
A: Flying, duh. I would save so much money on airplane tickets!
Q: What's your favorite healthy food?
A: Brussel sprouts! Does it matter that they are generally fried and covered in buffalo sauce from Fox n' Hare...?
Q: What's your favorite not so healthy food?
A: Ugh. Junk food is great, but if I have to pick one-- cheese in all of its forms.
Q: What TV Sitcom family or group would you be a member of?
A: I'd like to live in the loft with Jess, Nick, Schmidt, Winston, and Coach (New Girl).
Q: If you were famous, what would you be famous for?
A: Is this not my world wide debut? I'm confused. Hmmmm how about Worlds Best Reader?
Q: If you could write your own fortune cookie fortune, what would it say?
A: YOU ARE CAPABLE.
Q: If you were a professional wrestler, what would you finishing move be called?
A: The Head Smoosher, but I'm too chicken to smoosh a head. For now, I'll stick to watermelons.
Q: Who do you look up to for inspiration at BTSCF?
A: Melissa Newhauser and Heather Simmons. They're always there and always supportive, in CrossFit and life.
Q: What is your favorite and least favorite movement?
A: Favorite: Heavy squats, toes to bar, rope climbs. Least favorite: The death bike.
Q: What is the one thing you've done at BTSCF that your old self wouldn't ever believe?
A: That I've continued to do this for so long. I've never committed to anything like this before. But a specific thing? Deadlifted 300#!!
Q: Anything else you want to say?
A: I just love our gym. I've met some of my best friends here and that's tough for any adult. I love how my mindset has grown and how strong I've become. I have no negative feelings about the gym-- it is my happy place.