BTSCF Newsletter - July 2022
This month was a hot one! Our athletes tackled a number of famous (or infamous) CrossFit Games style workouts. They have been showing up and consistently put in the work. Check out BTSCF this month…-
BTSCF Tie-Dye Event
On July 16 we hosted a tie-dye event so everyone who purchased one of our white BTSCF t-shirts or tank tops could make their shirt their own.
It was a lot of fun and the shirts came out great!
Thank you to everyone who came out to make a shirt!
BTSCF Staff Continues Their Education
Everyday when our athletes come to the gym, our staff is emphasizing using the class as an opportunity to learn and grow, develop a new skill, or perform a new movement. Taking the time to learn is a value our staff has that doesn’t just apply to our athletes.
On July 23, our coaches took a CPR course to learn and refine their skills. While we hope those skills will never be needed, our staff is trained to support our athletes in the event of an emergency.
Let’s Talk Nutrition
We all know that nutrition is the foundation of health and wellness. The idea of it seems simple, but it is not easy. Here is a great hack to help with your nutrition that puts you in a position to be prepared. For most people, they are not consuming enough protein on a daily basis so this hack will focus there. Take the time to fall back on this one and you’ll be set up to make a great choice when you need to figure out what to eat.
For this hack, you’ll need a large package of skinless chicken breast (think family size pack) and a seasoning of your choice. Preheat the oven to 375 Degrees. Depending on the thickness of the chicken breasts, you may need to butterfly them and lay them flat. Season both sides and bake until it reaches an internal temperature of 165 degrees. Baking time should be between 10-20 minutes depending on thickness of the meat. Once done, cut the chicken into cubes and store. The chicken is great for a meal, a snack, or if you need to get a little more protein in that day.
The great thing about this is you can change the seasonings you use to create variety in flavors so it doesn’t get boring. Interested in learning more about nutrition and ways to improve what you’re eating? Talk to any of our coaches and they’ll be able to point you in the right direction.
BTSCF Feature Athlete
Meet Joe Bock
When did you start CrossFitting?
I did a few CrossFit workouts back in high school, but was mostly focused on traditional weight lifting.
When did you start at BTSCF?
December of 2021 is when I started at BTSCF, and that was when I got completely introduced to CrossFitting.
What brought you to CrossFit?
I missed the workouts from doing sports in high school, and just going to a normal gym wasn’t cutting it for me.
What have you learned from doing CrossFit?
I’ve learned that I can really push myself a lot harder than I expected, and that it’s a great feeling to complete these workouts.
What would you say to someone who is on the fence about starting CrossFit?
Give it a shot! Try it for a few days, and there’s a good chance you end up hooked.
What do you like to do in your free time?
I spend a lot of time working on my old Bronco, and prepping it for various off-road trips along with normal driving around town.
What do you do for work and how has CrossFit impacted how you do your job?
For work I’m an Operations Supervisor, and end up working in various roles throughout the week. After starting CrossFit, I do notice that I have more energy throughout the day.
We threw some rapid fire questions at Joe, here’s what he had to say:
Q: What super power would you give yourself?
A: I think some sort of super strength would be nifty.
Q: What's your favorite healthy food?
A: I enjoy grilled chicken, and usually I have it with Red Hot.
Q: What's your favorite not so healthy food?
A: Pizza, without a doubt. Especially buffalo chicken pizza.
Q: What TV Sitcom family or group would you be a member of?
A: You’ve got me there, I’m not really sure?
Q: If you were famous, what would you be famous for?
A: I’d like to think it’d be for something in the off-roading community, I’m currently giving YouTube a shot to show off some of my builds-my channel is Bock’s Garage if you want to check it out.
Q: If you could write your own fortune cookie fortune, what would it say?
A: No one ever got anything done sitting around and waiting for it to happen.
Q: If you were a professional wrestler, what would you finishing move be called?
A: It’d probably be the Flying Wing and Roll. The standard wing and roll worked pretty well for me in high school wrestling.
Q: Who do you look up to for inspiration at BTSCF?
A: I think the coaching staff at BTSCF is very inspiring. In my experience, they really help you strive for more and they want you to expand your capabilities and improve.
Q: What is your favorite and least favorite movement?
A: Is benching a movement? If so that’s my favorite movement. As for least favorite, probably running, but that’s even growing on me.
Q: What is the one thing you've done at BTSCF that your old self wouldn't ever believe?
A: Either running my first 5k, or doing my first handstand pushup. Both of those were very cool achievements.
Q: Anything else you want to share?
A: I think that covers it. I’m excited to keep working with the crew and reaching new milestones, and thanks again to everyone who has helped me out along the way!