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With approximately 130 members, Athlete of the Year is no small honor, especially at BCF where competition is stiff! After much deliberation among the coaches, however, the selection of Tim Sullivan just felt right.
There were a number of variables considered when making this decision. Who developed the most over the year as an athlete? Who has continually contributed to the BCF community? Who is a good representation of what we want BCF’ers to strive to be? In all categories, Tim was continually thought of.
I met Tim in the middle of the CrossFit Open last year and while his love for CrossFit and the community immediately shined through, I was unsure of his athletic abilities or his goals with CrossFit. In the year that followed Tim has shown he is fully dedicated to becoming a better athlete. In addition to a minimum of 5 days at BCF, Tim sought out help from our Olympic Lifting friends at California Strength who have produced record holding athletes Donny Shankle and Jon North. The investment of time has paid off, Tim now holds one of the heaviest squat cleans at BCF. I’m not sure what his clean was last year, but I imagine he’s added about 50 pounds! Insane!
Athletic development aside, Tim was deserving of this award based solely on his generosity of time. Nearly all pictures on our website (the good ones at least) were shot and edited by Tim. He has also linked up with Coach Mary to help build her portfolio of awesome CrossFit pictures. Tim regularly opens our eyes to the potential of the box, even creating an animated, 3-D interactive, box that very much resembles our current structure. Through this application he then tinkers with a few things and creates a dream box. Tim is the only person we’ve met that is as excited about the future of BCF as us coaches are. His vigor continues to inspire us and will result in countless great things for BCF.
Lastly, Tim is a great representation of what BCF’ers should strive to be. As hard as Tim works at becoming a better athlete, he spends equal time recovering. He listens to his body and takes rest and does body maintenance when he needs it. That is a skill that deserves as much attention as any CrossFit movement. Finally, he understands that this is first and foremost a community. Lifting tons of weight and empowering yourself through the sport of CrossFit is awesome, but having a “third place” and community to turn to is really what makes BCF special. We all can’t wait to see how you develop over this next year, I wouldn’t be surprised if you’re selected next year as well! Today also happens to be Tim’s birthday. How fitting, Tim. We love you! HBD! – Your BCF Family
We asked Tim to answer some questions about CrossFit and non-CrossFit alike:
1. How long ago did you join BCF?
I joined BCF in August 2011
2. Do you remember your first WOD? If so, what was it?
‘Angie’ was the first Crossfit workout that I did. Needless to say I was the last one to leave that day. I will never forget it.
3. Why do you CrossFit?
There are lots of eccentric fitness communities out there surrounding, cycling, running, swimming, etc. I like Crossfit because it doesn’t specialize. The broad range of skills and strengths that it builds, strikes me as the ultimate model for becoming the strongest, healthiest, and most capable individual that anyone can. Crossfit, at least to some arguable extent, is practical.
4. What’s your favorite WOD?
I actually think Fran is really cool. Kind of a mystery how simple it seems, and yet what a destroyer it is.
5. What’s your favorite CrossFit movement?
The Thruster (making Fran fun!)
6. What’s your least favorite CF movement?
The Pull-up (making Fran miserable)
7. What music to you like to WOD to?
Anything that doesn’t make me want to take a nap.
8. What do you like to do when you’re not CrossFitting?
I like to travel, and am interested in photography and special effects/computer animation.
9. What are your current CrossFit goals?
To clean up the many holes in my game. To enjoy many more local competitions and have fun with all of you doing this great thing that we love!
10. Why BCF?
BCF is not your average box. It’s up and coming in the world of Crossfit. I love the people, and it’s cool to be a part of something that isn’t all shiny and perfect just yet. We will get there in time. Everyone is improving so quickly and it’s really amazing to be around that energy, as everyone finds their way.
The injury prevention/performance class finally has a start date and time. It will be a week from this Tuesday (1/21/14 at 7:30 pm) upstairs in the yoga studio at Bladium.
The first 4-6 people that sign-up will get the 7:30 pm time slot. If more people are interested, I will stay and host another class at 8:30 pm.
If there are still more people interested, I will have a class Wednesday at 7:30 pm (and again at 8:30 if needed).
As a reminder the class is designed in a 4-week progression.
Two classes focusing on lower body, one on upper body, and one on spine stability.
Sign up for all 4 classes is $100 ($25/class) or take one class to try it out ($35/class).
To sign-up email me at: email@example.com
The following month I will repeat the cycle for others who are unable to make the current days/times and will try to accommodate as many people as possible.
20 Back Squats + 5lbs from last week
*This is the last week! Next week we find your new 1RM! HAYYYOOOOO!!!
3 Rounds of:
1:00 Max Effort Clean and Jerks (115/75)
1:00 Max Effort Box Jump Overs
1:00 Row for Calories
SCORE = total reps (1 cal/rep)
After about 2 months of CrossFitting with BCF, Drew is off to doing what he does best (believe it or not, the thing he is best at isn’t CrossFit), serving our country. Drew has been an inspiration for us and a joy to be around. It’s not often you get the chance to workout with an athlete like Drew, we can’t thank him enough for providing us with that experience. All the while he was humble, coachable, and willing to share his knowledge. A true CrossFitter through and through. You’re the man, Drew. Can’t wait to see you in the games in a couple years. Stay in touch!
5 MIN AMRAP
8 KB Snatch Lunges
400 M run (3 Field Laps)
3 minute AMRAP
10 Overhead Squats (95/65)
10 Chest to Bar Pull Ups
*if you complete those two rounds you progress to the next 3 minute AMRAP in which the rounds stay the same and reps increase by two
3 minute AMRAP
12 Overhead Squats
12 Chest to Bar Pull Ups
*If you part of the Masters Divison 55+, the weight is 65/45 with jumping chest to bar
SPORTS FRIDAY IS BACK BABY!
*If you are completing 14.2 tomorrow, you should not be WOD’ing today! You should be doing some technique work on your overhead squats and chest to bar and doing some hand prep. (<– I would go a little easy with the stone as I find it leaves my hands pretty sore for a couple days!)
American KB Swings (53/35)
Box Step Ups
Watch the launch of 14.2, here!
Power Snatch from the floor
*Our 5th week into Technique WOD and everyone snatches are looking great! Time to learn the movement from the floor.
5 Power Snatches
10 Wall Balls
30 Double Unders
There was a very special BCF birthday that happened over the weekend. None other than hardworking, sweet as can be, Lea Glick! You must know who Lea is, she seems to always introduce herself to unfamiliar faces. If you don’t ever make the 6am or 9:15 am classes, however, you may have not had the pleasure. Allow me to introduce you. Lea is the kind of person that immediately makes you feel better about yourself. She does this two ways; one way is that she always seems happy to see you, which just makes you feel good! The second way is that being around someone of such consistent positivity makes you want to be the same way, which again makes you feel better about yourself! Whether you know it or not, Lea, your attitude alone makes us and our community a much better place. I know I speak for everyone when I say its an absolute pleasure to train with you and I look forward to continuing it for as long as you’re down! – HBD LEA – Your BCF FAM
A few days without rain… Bring out the barbells!
Hang Power Cleans (115/75)
Shoulder to Overhead
Toes To Bar
BCF’er Eric Lee wrote this yesterday. It deserves a revisit. Eric pictured below looking determined during 14.1!
Hey BCF Crossthletes!
I wanted to just let you all know that I between Friday and today, I learned more about what Crossfit is, than my previous 6 months of working out with you all.
On Friday having everyone cheer my heat on, and Ben Embreyscreaming (OK, coaching) me during the 14.1 workout solidified something for me. Crossfit is a team sport that is judged individually. When I first started, I heard that Crossfit was the only sport where the person that finishes last gets the most cheers. At the start, I wanted no one to watch me, notice me. I felt embarrassed. But these days I have learned to use that attention to fuel a better finish.
I really had that realization today when during the WOD Stephen Lucero and Stan Yee made me pick up my bar and join them in the final round. They made me keep pace on the run, the burpees, the thrusters and the bonus run. I was dying, but somehow they coaxed me through the 4th round that was better than my first.
When I was younger, I played soccer for 16 years, the last 6 with the same teammates and undefeated in the last 5 years. During that time, arguably the most fit I had been, I would not have found the same level of encouragement from my team that I feel here. Nor would I have been able to do the things I am doing now.
I started 2 months after my 39th birthday.I was scared shitless when I started in August. My goal was a strong year of fitness to get in the best shape I could by my 40th birthday. I almost didn’t come to my second workout because I couldn’t walk from the first day. Somehow I put on my big boy pants and came anyway. Now I see a WOD and know it may be hard, and maybe I won’t be able to do all the movements, but I show up anyway.
I am a fairly emotional guy, and just wanted to let you all know that this crazy sport we do is awesome, but the people with which we do it makes all the difference.
Just wanted to say thanks to everyone, it has been a crazy 6 months and hope for a crazier next 6!
20 Back Squats + 5 lbs
Buy in: 10 Turkish Get Ups (53/35)
10 Strict Pull Ups
50 Alternating 1 Arm RKB Swings
20 Kipping Pull Ups
50 KB Lunges (25 each side)
We were supposed to reveal who won the BCF Contest WOD today. We’ve got a little caught up with the Open and THIS GOD FORSAKEN RAIN!!! It will be soon, promise!
As you may know, our 8 Week Pull Up Challenge is over. This means we now have every Monday and Wednesday to work on other skills! Let us know what you have in mind!
We will almost undoubtedly be seeing toes to bar in the coming 4 weeks of the CrossFit Open. Now is the time to hone your skill! A lot of you can do toes to bar one at time which is great but the goal is of course to link them. No one links toes to bar with a curled back. The movement is not so unlike a frankenstein leg kick. Focus on flexing at the hip and staying in a good position. Once you get 1 toes to bar without curling your back, I promise you can do more. You MUST fight for the second and then you’ll be in a rhythm. Hoping for some breakthroughs tomorrow! If you already have toes to bar, work on efficiency. You’ll need to learn to relax during T2B so you can save your energy for whatever wildness is in the WOD!
2:30 second Rounds with 1 minute of rest in between
1 Field Lap
12 Bar Thrusters
14.1 Yea, it was that kind of WOD.
If you haven’t heard by now, the CrossFit Open has started. These next 5 weeks are going to be amazing, please bear as things will be a touch out of the ordinary.
If you’re completing 14.1 on Saturday (or even Sunday), you’re not allowed to WOD tomorrow. You can come in and work on the movements, get sweaty, and roll out.
For our non competitors (shame on you, just kidding. I love you. But seriously you’re missing out):
No sports. 10 minutes of Mobility instead. Eat it.
20 Hang KB SDLHP
30 Double Unders
20 Hang KB C&J’s (10 per side)
30 Double Unders
20 Hang KB Snatches (10 per side)
10 Lateral Bar Jump Burpees
The CrossFit Games Open is upon us once again. 2013 went by in a flash and 2014 brings a new year with new opportunities and possibilities. It’s your chance to seize the moment and enjoy every minute of it. I think we all have different goals and things in mind over the upcoming 5 weeks but we should all have one common thread.
You may just be on the fence, unsure wether you should try to compete in the Open or not. Do it, give it a shot and enjoy it. What’s holding you back? Fear of failure, is there any other reason not to do it? It’s an opportunity for you to be a part of one of the largest fitness competitions in the world and still compete in the comfort of your home box with your friends close by. You may find out you could do more than you thought possible. I encourage you to stop worrying about what others think and compete for the fun of it plus there are plenty of people that would love to participate but may not be able to.
Some of you are doing the Open to participate as a member of your gym or the global CrossFit community. Your goal is to have fun, maybe improve upon a score or placing from last year, or just put some of that new found fitness that you have worked hard for to use in a fun competition, the Open. You drive our community, you make me want to walk in the gym everyday when I teach classes and the enjoyment and freedom you have is something I often envy.
Others have put more on the line this year. Maybe you came close to making it to Regionals last year and missed it by a hair. Your goal is in sight and the time has come to go for it. Don’t doubt, don’t overthink, just act. You’ve trained hard over the past year, put in the work and now you need to let go and let it rip. I look forward to seeing your results and the thrill of making it to the next level of competition in the Games season.
You may have your eyes set solely on the top 3 at Regionals and to qualify for the Games. The Open is a necessity but the goal is ahead. Be patient, enjoy the Open and use the workouts as a gauge but don’t weigh on them too heavy. The goal is Regionals, not the Open. Do you’re best to stop leaderboarding and keep your focus on your goal. There is still plenty of time to improve before the month of Regionals so do it. You know as well as I how brutal some of the Open workouts can be when you press on the gas. It makes us better mentally and physically.
Regardless of where we fall with our goals during the Open we should all have a common thread. To be a part of the CrossFit community. To motivate, support, and drive those around us to be the best that THEY can be. Cheering them on for one more rep to qualify for regionals, or even just gathering around the last person in the gym trying to get their first chest to bar pull up and staying in the competition, and if they miss it… welcoming them in for the next workout even if their score didn’t count from the previous week. We all have a chance to drive this community and steer it in a direction that shows the rest of the world what is possible when we work hard and have a community of likeminded dedicated people beside you. A garage gym just starting with 4 people cheering one another on to the “mega” boxes filled with equipment and members… we are all a part of the community. We are all a part of what I hope we treat as larger than ourselves. A group of people that want to be the best that we can be and help change other people’s lives as well. I’ve said it before and I still believe it. The finishing point, the place, the result is never what motivates people. It’s the heart we pour out into each effort that changes us and those around us. Now is your chance. The Open is your chance.