BTSCF Newsletter - September 2021
Routine is an interesting word when it comes to CrossFit. From the perspective of what we do in the gym, routine is the enemy. We constantly vary our workouts to maximize our response to the exercise we do. But overall is routine the enemy? A quality daily routine focusing on how you eat, sleep, recover, and train will allow you to continue toward your goals while creating balance. Think about your routine, what can you improve? Pick one thing and go. While you ponder that, here’s a look at BTSCF this month.
In Case You Missed It…
Earlier this month Heather tackled the subject of Pelvic Floor Health and Dysfunction. This is a very common issue that many face. Check out this article to learn more.
We also dropped our new Fall apparel preorder! Check out the gear here and don’t wait to put in your order. Once they’re gone, they’re gone!
BTSCF Engine Builder
We have run several different specialty cycles over the years, usually involving a barbell. This summer we wanted to think outside of the Box to hit the track and put time in on the Concept2 RowErgs.
The program was 12 Weeks long from test in to test out. Three months can feel like a grind in the middle of it, however once you arrive at the end and see the results of the hard work you’ve put in, the grind becomes worth it.
Our goal for our athletes participating in this program wasn’t necessarily to improve their 1 Mile Run and 2,000 meter Row times. Those are just the metrics used to measure. Our goal was to help dial in our athlete’s mechanics, improve their relationship with running and rowing, and to help them find confidence to tackle new challenges. The improved times on the track or the rower are the byproduct. The athletes in this program learned about pacing while running and rowing, an invaluable skill that translates directly into our daily CrossFit training.
We would like to congratulate our Engine Builders. You have pushed yourself through the grind and you have earned it.
2,000m Row
Cathy B.
Test In: 9:23
Test Out: 9:03 - PR
Jess F.
Test In: 8:22
Test Out: 8:12 - PR
Joanna N.
Test In: 8:52
Test Out: 8:28 - PR
Jon H.
Test In: 8:06
Test Out: 7:34
Jon T.
Test In: 7:30
Test Out: 7:11
Nicole H.
Test In: 9:11
Test Out: 8:47 - PR
Trish T.
Test In: 10:11
Test Out: 8:59 - PR
1 Mile Run
Cathy B.
Test In: 11:09
Test Out: 10:17 - PR
Jess F.
Test In: 11:35
Test Out: 10:58 - PR
Jon H.
Test In: 8:10
Test Out: 7:38 - PR
Jon T.
Test In: 8:32
Test Out: 7:52
Nicole H.
Test In: 8:16
Test Out: 7:55 - PR
Trish T.
Test In: 10:32
Test Out: 8:53 - PR
Sorry About Sounding Like a Broken Record, but….
If you haven’t signed up for the PJ Stone Challenge 3, now is a great time to do so. It’s simple.
Step 1: Click here to pick your race and sign up.
Step 2: Go find a stone, you choose how heavy it is.
Step 3: Decorate your stone so you’ll be able to find it easily.
Step 4: Bring your stone to the PJ Stone Challenge on November 14th and have fun!
BTSCF Feature Athlete
Meet Brent Hendrix
When did you start CrossFitting?
January 2021 at BTSCF.
What brought you to CrossFit?
My daughter, Liliana, joined and encouraged me to join.
What have you learned from doing CrossFit?
I have learned that if you come consistently, you can build up your endurance and start to feel more accomplished.
What would you say to someone who is on the fence about starting CrossFit?
I would recommend that they join and stay committed for 6 months. They will be glad they did.
What do you like to do in your free time?
Between work and CrossFit, I’m not sure I know what free time really is. When I do have some free time, I enjoy spending time with my wife and kids (at least until they annoy me haha).
What do you do for work and how has CrossFit impacted how you do your job?
I am a CFO for a Real Estate investment company. CrossFit has made me more alert at work, and I don’t feel as tired during the day.
We hit Brent with some rapid fire questions….
Q: What super power would you give yourself?
A: The ability to never sleep. It seems like a waste of time.
Q: What's your favorite healthy food?
A: Raw vegetables
Q: What's your favorite not so healthy food?
A: Steak with a baked potato
Q: What TV Sitcom family or group would you be a member of?
A: The Bundy’s
Q: If you were famous, what would you be famous for?
A: Comedian
Q: If you could write your own fortune cookie fortune, what would it say?
A: Successful career coming soon.
Q: If you were a professional wrestler, what would your finishing move be called?
A: Figure four head lock
Q: Who do you look up to for inspiration at BTSCF?
A: The consistent 6:45pm group. They keep me motivated to make sure I come as much as possible since I know they will be there also.
Q: What is your favorite and least favorite movement?
A: Favorite movement would be rowing. Least favorite is anything to do with weights and technique.
Q: What is the one thing you've done at BTSCF that your old self wouldn't ever believe?
A: Exercise for an hour a day and eat healthier afterwards.