Home / Coaches Blog / The Week Ahead, 040317

What’s new?

Please help us in welcoming Evy Stannard to the BTCF Coaching Staff – you will be seeing more of her this week! Evy has been CrossFitting since 2009, earned her CF-L1 in 2014 and previously coached at CrossFit Infiltrate in Indianapolis. Evy has been visiting and helping around BTCF since moving to Cleveland 18 months ago and completed an internship with us through the month of March. We’re pumped to have her officially on board!

April Fundamentals will start Monday – Please make introductions to any new face and make them feel welcome! It’s also not too late to get your friends on board. Class #1 is Monday at 7am or Tuesday at 7:30pm.

BFIT
We are adding a new program to BTCF later this month called B-FIT. This is a 6-week program held Tues/Thursdays at 9:30am. It is a private “beginners” class so please tell all of your friends that may think CrossFit is scary – this is a great introduction to our philosophies – but without barbells. We’re excited for our first jump into mid-day classes facilitated our addition of Evy to the BTCF team. More information about this class will be available closer to the start date of April, 24.

Oh my how you’ve grown!
It’s been an awesome Open Season and Wendler Cycle – let’s see where we’ve built some muscles with a 1RM Front Squat on Monday. Later in the week we will test our upper body with 3RM Bench Press, 1RM Press and 1RM Push Press.

Monday Night Paleo Pot Luck, 7:30pm
All are invited – even Jeremy! Please bring a dish to share. If you need help with recipes, use the FB private group and I’m sure someone will come to your rescue.

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman’s summary of fitness, CrossFit Journal

Charity Check-in: that’s a wrap (almost)!
We had over 200 check-ins between January and February. It was a lot to keep up with, because you all were so awesome about it. What we decided is to take all those check-ins and add in a little extra. On Friday, we donated $250 to Wags for Warriors and $250 to Leukemia and Lymphoma Society. For March, we opted for are Recovery Resources to support a mission close to member Brooke Belvin’s heart. We’ll be giving our check to Brooke at her fundraiser next Sunday, April 9 (hint, hint) where there will also be a BTCF prize up grabs in the chinese raffle.

April AnnouncementsChallenge x 2

We’re changing out the check-ins and asking for a donation of hygiene items.  Our Christmas donation drive was a success and members asked for a spring one as well. Here you go!

Donations of laundry soap, deodorant, diapers, feminine products, paper products, etc. we will collect at the gym and deliver to Lakewood Community Services Center. Thank you for your continued support and allowing BTCF to help out around our community!

April Challenge: Vacation Season CORE Work!
Check the white board at the beginning of the week for challenge details.

March Challenge winner is Claire Deaner! The challenge was max chin over bar hang, but Claire turned it into Hanging Longer than Kyle. Congratulations Claire!

 
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