BTSCF Newsletter - September 2023
School is back in session and we are rolling through the early part of the fall. There are plenty of things happening at BTSCF, check it out…
Bring A Friend Week
We completed another Bring A Friend Week and we loved meeting so many new people. Having the opportunity to show more people what we do and how we can help improve health and fitness is something we are passionate about. Thank you for bringing your friends! Keep an eye out for our next Bring A Friend Week!
Fall Foliage Festival
We were all set to be at the Fall Foliage Festival, but mother nature decided to delay the fun. We are excited that we will get to participate in the rescheduled Fall Foliage Festival on October 15th! Stop by and say hello while you’re out enjoying the festival.
Columbus Day Hours
We will hold our regularly scheduled Monday hours on Columbus Day. We hope to see you in class!
Halloween Costume Party
Join us on Friday, October 27th for our annual Halloween Costume Party! Don't forget to come get your workout in while wearing your costume!
What is your costume going to be?
Recipe of the Month
Fire Cider Tonic
Fire Cider is a tonic that's easy to make by infusing fresh ingredients in unfiltered apple cider vinegar. Once it’s complete and strained it can be taken as a tonic.
Simply rough chop ingredients to allow for the flavors and nutritional qualities to infuse with the vinegar. Place everything, except honey, in the jar and fill with vinegar. Use a tight sealing lid that is food grade plastic or coated. If the lid is metal, use parchment paper in between to avoid the vinegar reacting with the metal causing it to rust.
Place the jar in a cool dark place for 4 weeks then strain and reserve liquid in a fresh glass jar. Add honey to taste. Liquid can be stored at room temperature or refrigerated. Some believe a few ounces a day will support good health and strengthen the immune system.
A few other ways to consume it could be warmed and added to tea or even frozen in ice trays and added to your favorite blended drinks.
Grocery List:
64 Ounce canning jar or glass sealable container
1 Liter unfiltered apple cider vinegar
3 Medium Onions
3 Full bulbs Fresh Garlic
fresh ginger (est. ⅓ amount of onion quantity)
2 lemons
1 orange
2 sprigs rosemary
6 hot peppers of your choice (depending on how spicy you want it)
¼ cup ground turmeric
2 Stick cinnamon
4 whole star anise
1 cup local honey (add after strained)
BTSCF Feature Athlete
Meet Shawn Brockman
When did you start CrossFitting?
January 2023
What brought you to CrossFit?
I’ve been actively training as an endurance runner for many years and felt that cross training was the next step to improve on my performance. I like the idea of high intensity workouts and skillwork.
What have you learned from doing CrossFit?
I’ve learned so much! The variety of movements that were new to me, how to actively engage different parts of the body to achieve more efficiency and balance, and weightlifting. I’ve also found more discipline within myself which I believe to be something that I will work on for the entirety of my life.
What would you say to someone who is on the fence about starting CrossFit?
I would say give it a try with an open mind and find a community that feels right for you. Ultimately, anyone can do it and that’s the beauty of the scaled workouts and value of having great coaches to guide you towards your own personal goals.
What do you like to do in your free time?
I spend a lot of my time with my two children and I also enjoy working on different things around my house. Being outside is so valuable to me whether I’m splitting wood, yard work, taking walks in the woods, or fixing something in the garage. I also like to make music (when I find the time), read, and cook.
What do you do for work and how has CrossFit impacted how you do your job?
I’m in a bit of a career transition currently. I’m moving away from a career as a chef and business owner into substitute teaching and working towards getting certified to teach family and careers at the middle school and high school level.
We asked Shawn some rapid fire questions, here’s what he had to say:
Q: What super power would you give yourself
A: To run fast
Q: What's your favorite healthy food?
A: Raw Vegetables, Healthy Trail Mix, or Oatmeal
Q: What's your favorite not so healthy food?
A: A really good homemade Cheeseburger and Fries, I could eat that everyday
Q: What TV Sitcom family or group would you be a member of?
A: I’m torn between something comical or a post apocalyptic earth or space world.
Q: If you were famous, what would you be famous for?
A: I would like to be known for doing something to help my fellow humans.
Q: If you could write your own fortune cookie fortune, what would it say?
A: Stay present and keep moving towards the place that you will be
Q: If you were a professional wrestler, what would you finishing move be called?
A: The Super Shakedown
Q: Who do you look up to for inspiration at BTSCF?
A: On any given day there are those lifting and those being lifted up. I feel like every single person I’ve worked out with has inspired me at some point. I am so grateful for the community! I know, especially if I’m having a tough day, that I will find support and encouragement at BTSCF!
Q: What is your favorite and least favorite movement?
A: Favorite is probably Pull ups. Least favorite is Burpees and lunges.
Q: What is the one thing you've done at BTSCF that your old self wouldn't ever believe?
A: Before BTSCF I had very little experience using free weights other than bench press and curls etc. Any of the movements with the barbell especially those above the head.