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7
Oct

Boulder CrossFit: October 2021 Newsletter

Hi All, 

Fall has arrived and we’re so excited to end the last 3 months of 2021 with a bang! Please take 5 minutes to read through our important news this month. 

Saturday, October 2nd: 11:15 am Mobility with Monique 

After successful classes this past month and spring, we’ve decided to have Monique run her yoga classes for us EVERY first Saturday of the month. And the best part? These classes are completely FREE for all BCF members. If you have any active membership with us (not punchpass) then all of these yoga classes will be included at no extra charge. If you want to bring anyone outside we ask for a drop-in fee of $10. 

Monday, October 4th: New Class Days & Times 

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We had over 100 of you all vote in our survey. The results were almost split down the middle which means we are going to offer the best of both options to try and accommodate everyone’s schedule. See above for the new offerings. All other classes will remain the same/unaffected. 

The biggest note to take away here is that these classes will be up on the schedule for a 3 month trial period, (Oct, Nov, and Dec). If as a gym, we don’t consistently have on average 6 people in these new classes then they will come off the schedule starting Jan 1st. This means, show up and tell all your friends about these new class times.   

Monday, October 4th: New Wyndler cycle begins

For the next 5 weeks, expect to Back Squat on Mondays, Deadlift on Wednesdays, and Strict Press on Fridays. We will of course continue our regular WOD’s after the strength. We will test our new PR’s the week of Nov 1st. 

Tuesday, October 26th: Last classes for Coach Kyrsten ​​​​​​​

This is bittersweet news for us all. Krys will be leaving us at the end of October as she is getting ready to have her first little one! She has played a huge part in the success of our gym and was with us throughout the whole pandemic/closures. Please help us thank her for everything she has done for BCF. Thank you, Krys for being an amazing coach and friend to us all! Her last official class will be on Tuesday night, October 26th. We do plan on holding a farewell workout for her in November so stay posted on details. 

Saturday, October 30th: Halloween Costume Workout  8:45am and 10am 

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Join us for our annual partner Halloween community workout. Friends and Family are welcome free of charge (just be sure to wear your costume to class). The best dressed will get a surprise award from the gym. We will vote, as a gym, on best dressed after each class. 

October 2021 Athlete of the Month: Mariel 

Mariel joined BCF to get stronger physically and mentally. She’s only been with us for 4 months now but has been a regular in our morning and night classes. Mariel is a postdoctoral researcher at CU Boulder in the developmental biology department. Her favorite lift is the clean and jerks and her least favorite is the snatch. When she’s not crushing it in the gym, she enjoys hiking, traveling, cooking, and rock climbing. Congrats, Mariel! 

Happy birthday October members:  Ryan M, Angela, Moira, Linda, Denise, and Esak. 

Welcome new members to BCF: Chris, Carlos, Carolyn, Nick, Kristen and Christina. If you don’t know them, be sure to introduce yourself in your next class. 

That’s it for this month. Thanks! 

-Zach T. 

7
Oct

What does RX mean to you/how can that affect your training?

We wanted to write a few thoughts on what RX means to you and how that can affect your training.

The technical definition of RX means as prescribed. In other words, if a workout calls for 3 rounds of 20 wallballs at 20lbs, 20 chest-to-bar pulllups, and 20 box jump at 24in, and you did it exactly as written then you completed the workout RX. However, there is a alot more to this than it appears on paper. How do you choose when to go RX or not in a workout?

At Boulder CrossFit, we use the term RX to convey the intent behind each metcon. Sometimes a workout calls for a fast sprint where most if not all of the barbell work should be done unbroken. Case in point, “Fran”. 21-15-9 of thrusters at 96/65lbs and pullups. This workout is meant to be done in 7 minutes or less. Could most people in our gym do this RX? Absolutely. However, if it’s taking you twice as long as everyone else, you know you missed the intent behind the workout. This means you should have scaled down to hit the suggested time domain. Go much lighter on the barbell and/or do ring rows/banded pull-ups.

On the flip side, some workouts call for long, heavy work which is meant to be done in 20 plus minutes. Think about Hero WODS like “The Sevens” where the average time is about 30-40 minutes long. If you’re finishing this workout in sub 20 minutes that means you scaled down too much. You went too light on the barbell or too easy on the gymnastics portion. Sometimes it’s super hard to know what to scale down and what to do RX. That’s where your coach comes into play. If you are on the borderline of RX or not, talk with your coach and they will guide you in the right direction. Us coaches normally use a percentage of your lifts when deciding what weight to pick. If you find yourself stripping down weight or adding weight in the middle of a metcon, then most likely you didn’t make the right choice from the beginning.

As a general rule of thumb, when you’re first starting out at Boulder CrossFit (first 6 months), most people should NOT be close to RX’ing the workouts. This is where it can either have a positive or negative impact on your training. If you choose to RX workouts and it’s taking you twice as long as the class, your form is more likely to break down when exhausted. This can lead to injury, fatigue, and frustration. Don’t be that person. leave your ego at the door and listen to your coaches/trust the process. If you continue to work the form, show up 3-5x a week and push yourself when needed, you will eventually be RX’ing the workouts.

At the end of the day, let’s not all get so caught up in the term RX. Yes, all of our goals vary but most of us should just try to focus on having fun and getting a great workout in!

-Zach T.

7
Sep

How to embrace the “randomness” of CrossFit and why it’s an effective training program?

Why is there no structured program in CrossFit? Why don’t we follow any plans or have specific days for upper-body or lower-body? Why is the programming so “random”?

These are a few common questions I get from newbies to veterans alike. I thought I would address them all here so there is no confusion from anyone.

When people ask specific questions about programming, our gym follows a simple formula. Monday, Wednesday, and Friday we dedicate 10-15 minutes to Olympic lifts (cleans and snatches) and core lifts such as squats, deadlifts, and presses. Tuesday and Thursday we program longer metabolic conditioning workouts with a mixture of “skill” work like learning how to walk on our hands or double unders. We generally follow the CrossFit methodologies of, “constantly varied, high intensity, interval training”. However, we also throw in 2-3 strength cycles throughout the year. One in Winter, one in Spring, and one in Fall and re-test past CrossFit workouts at least 2-3x a quarter. And that’s it in a nutshell.

Sounds simple enough, right? From the outside eye, our workouts are called “random” and “non-structured”. But if you were to join our gym for 1-2 months and were to come everyday, you would see a plan in place. Our plan is to build athletes who enjoy the process of working out and attach the fun to functional fitness. We want people to be able to move safely, and effectively but at the same time be able to perform most if not all exercises at any given time inside and outside of the gym. Our programming reflects that goal.

One of the biggest complaints we hear from CrossFit veterans is they don’t like a gym’s programming. If this is your main concern then you need to re-evaluate your personal goals. Are you training for a body-building contest that requires 3-5 days of specific hypertrophy movements? Or a power-lifting meet where you need to 1 rep max your back squat, deadlift, and bench press? Or an Olympic lifting meet where you need to clean/jerk or snatch your heaviest weight? Or an Ironman that requires several hours a day of swimming, running, and biking? If these are your goals, awesome! Go join a Golds Gym, Powerlifting gym, Olympic lifting gym, or find a personal Ironman coach. However, I personally think you can get it all at Boulder CrossFit.

I’ve followed 12 week back sqaut programs, done Olympic lifting meets in the past, and have run tons of races. Do they work? Yes, of course. If you train specifically around 1-2 movements, day in and day out you’re going to get better. But you know what sounds crazy? After 9 years of doing CrossFit, I’m still able to consistently hit within 85% of ALL my lifts. I’m still able to run within 10 seconds of my fastest PR mile time. And that’s without following a specific program or worrying so much about my split times or percentages every single day.

If you take the average powerlifter, olympic lifter, or ironman athlete and compare them to the average CrossFit athlete, I would guarantee you that the CrossFit athlete is much more well-rounded and would be able to perform any given task or workout thrown at them. Imagine an Ironman athlete who tries to clean and jerk their body weight for 30 reps. Their arms would snap. But a CrossFit athlete being able to run a 10k, swim 800m, and bike 20 plus miles? No problem. Or imagine an Olympic lifter or powerlifter trying to do 50 wallballs and 50 double unders for 3 rounds? Their lungs would collapse out of pure exhaustion. The point here isn’t to say these other training methodologies are worse or bad. The point is to say that CrossFit is the most effective training program for building well-rounded athletes who enjoy the process and have fun doing it with others around them.

Not only does this training methodology work in the long term but it’s fun. Trust me, back squatting for 30 minutes by yourself in your garage 3-4 days a week, is not:) But running 400m sprints combined with thrusters next to a high schooler or retired 60 years old is very fun! Next time you ask about the randomness of CrossFit, make sure you reflect on your own personal goals and then adjust accordingly.

Over the years, I’ve come to embrace and LOVE the semi-randomness that CrossFit follows. Give it a try. It’s less stressful and more fun in the long term!

-Zach T

31
Aug

September 2021: Newsletter

Hi Everyone, 


We can’t believe summer is almost coming to an end. We’ve got tons of exciting events this month so please take a few minutes to check them out. We also wanted to send this out a few days early so people can plan for the upcoming holiday weekend. 


September 4th, 5th, and 6th Labor Day Weekend Schedule:


We will have our normal 9am class on Saturday, September 4th. Please note that we will be CLOSED on Sunday, September 5th (no open gym). We will then only have a 9am class on Monday, Sept. 6th. The rest of the week will be normal. Our Labor Day workout is open to friends and family as well. The Hero Workout this year will be the following. 


“The Chief” 
5 three minute AMRAPS in 19 minutes: 
AMRAP in 3 Minutes 
3 Power Cleans (135/95/65)
6 Pushups 
9 Air Squats 
Rest 1 minute (Repeat 5 times)  

Saturday, September 11th, 10:15-11:15am: Mobility with Monique 

Back by popular demand, our very own member, Monique will be running another yoga class for us! Join us after the workout on Saturday and bring any friends/family. Just like this past spring, the suggested donation is $5-$20 which will go right to Monique for her time. If anyone is feeling up for it, we can also all go out to brunch somewhere in Boulder right after her class. We have yoga mats but please bring your own if you prefer. 


Saturday, September 18th: Support the BCF Ladies at Girls Gone RX Competition 

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We have four all lady teams competing this weekend at a super fun competition. Please show your support and come hang out and cheer them on as they represent BCF. The actual location will be at 720 Athletics in Denver. Once we know all of their heat times, we will post on the Facebook page and on the gym whiteboard. After the competition, we will all plan on going out for food/drinks down in Denver. If anyone wants to carpool, please reach out to Zach to coordinate. 

Saturday, September 25th: Colorado Rockies Game 6pm 

There’s nothing like Fall Baseball in CO. Whether you enjoy the sport or not, join us as we watch the Rockies take on the Giants. The first pitch is at 6:10pm. We can all meet down near the ballpark at Union Station for some drinks/food around 4:30pm and then head into the stadium. We will have a sign-up sheet at the gym. The plan is to get cheap tickets and not worry so much about our seats ($30 or less) as we will be a big group. Please be sure to sign up no later than Wednesday, September 15th so we can get tickets! 


Monday, September 27th: New Wyndler Cycle Starts

We will be running another strength cycle right before the holidays. Plan to retest your 1 rep maxes on the following lifts, Back Squat, Deadlift, and Strict Press during the week of Sept 27th. The following week, October 4th we will start the 5-week cycle ending on November 1st. If you want to read more about the details of the cycle you can do so here

September: Athlete of the Month goes to Mak 

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Congrats, Mak! Before the pandemic, Mak was a regular at the Google fitness classes where he found his love for community-oriented fitness. After the gyms closed he found that he wasn’t feeling motivated to workout by myself despite having a home gym. Boulder CrossFit was his way to find a group of like-minded people and workout with them. Mak has been with us for about 10 months now and is a software engineer at Google. He loves pullups but hates handstand pushups. When he’s not in the gym he enjoys mountain biking, climbing, skiing and golf.

New Gym Layout was a HUGE success! 

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After 2 full days of hard work, the rig installation and reorganizing of the gym was finally complete. We want to personally thank the following people who donated their time to making this vision a reality. Thank you, Randy, Azteca, Dryden, Christian, Jen, Ryan H, Sarah M, Michael K, Fernando, Denise, Katy, and Giovanni. 

Lastly, we would like to wish our September members including, Doris, Emily, Brian, Ryan H, Serena, Kara, and Michael K, a very happy birthday! Please also welcome the following new members this month to the gym. Welcome, Natasha, Caroline, Nicole S, Sarah, Emmett, Ian, Morgan, Esak, Madeline, Steve, Phil and Max. 

That’s it for this month! 

Thank you for continuing to make BCF the best CrossFit gym in Boulder. 

-Zach T. 

3
Aug

August 2021: Newsletter

Hi Everyone, 

Summer is already flying by! We’ve got some super exciting news for this upcoming month. Be sure to take a few minutes to read it and let us know if you have any questions. 

Saturday, August 14th, 9am-10:30am: Red Rocks Workout and Optional Brunch After 

We are excited to announce the return of our annual Red Rocks Workout. Last year it was canceled due to COVID but were back this year. Let’s meet in the parking lot at Red Rocks at 9am for a fun outdoor team workout. If anyone needs a ride please let us know and we can coordinate a few cars to leave from the gym. After the Red Rocks workout, we can all plan to go out to Brunch in Boulder depending on the size of our group. Please note, that there will be no regular class at the gym this Saturday. 

Saturday, August 21st: 9am class moved to 7:45am. Gym CLOSED the rest of the weekend 

We are gearing up for a busy Fall and end of 2021. Our classes are growing each week which means it’s finally time to re-organize the gym to make it more usable/safe for larger groups. Our plan right now is to move our current 40-foot rig 2 feet away from the wall, which will open up more room to use 4 more racks. We will then be installing this awesome new 14-foot rig to the lefthand side of the whiteboard which will give us an additional 4 racks and 6-8 more pullups stations. As you can imagine, this is a big project which will take tons of sweat and hard work.

We will move our normal 9am class on Saturday to 7:45am and then the gym will be closed the rest of the weekend. This also means no dropping in even if you are on the 24/7 access key. We will need the full 2 days to get this done. We can’t wait to show you all the improvements!

PS: If anyone is willing to come help with any or all of this, please let Zach know so we can plan accordingly. 

Important Note on Using Equipment: 

Please treat our gym equipment as if it were your own. We know you aren’t doing this on purpose but please do NOT drop any 10lb plates from overhead. If this continues our 10lb plates will break as they are floppy and not meant to be dropped overhead at any time. 

In addition to the bummer plates, please do NOT drop the empty barbell on the floor at any time. Most of you are great at following this rule during warmup and class but for some reason during clean-up, the rules get thrown out. For example, when unloading one side of the barbell with weights, some of you have been dropping the other side that has no weights on it. Overtime, this will destroy the barbells, especially the spin of them. Our coaches will try their best to remind you all during and after class so please don’t take it personally if we call you out. 

August Athlete of the Month: Adam B. 

Congrats, Adam! Adam is one of our longest BCF members. He’s been with us for 5 years now! He’s stuck with our gym because he was most impressed with our supportive community, great indoor and outdoor spaces, and great coaches. His favorite lift is the power clean but isn’t a fan of the front squat. Outside of the gym, Adam is an engineering manager at Google (specifically the google drive team). When he’s not crushing it in the gym, he enjoys spending time with his family and mountain biking/skiing. Next time you see him in class, give him a huge high five. Here’s to another 5 years, Adam! 

Welcome New Members to BCF: Welcome, Anne-Marie, Adam, Aubrey, Heather, Garrett, and Brad. 

Happy Birthday to our August members: Cheryl, Mak, Tatiane, Aubrey, and Aliza. 

That’s it for this month. Thank you all for being awesome! 

3
Aug

July 2021: Newsletter

Hi Everyone, 

We can’t believe that we’re already halfway through 2021! It’s been an eventful first 6 months and we can’t wait to see what the remaining 6 have in store for us. Please take a few minutes to read our exciting news for this month. 

Monday, July 5th: Independence Day Hero WOD: “The Seven” 9am Class Only (Sunday July 4th CLOSED)

We will be running only 1 class this day in observance of the holiday. Friends and Family are welcome to join free of charge. “The Seven” is a long HEROWOD. Please read above for more info on the why behind the workout. 

  • 7 Rounds For Time
  • 7 Handstand Push-Ups (or 7 HR Pushups)
  • 7 Thrusters (135/95 lb)
  • 7 Knees-to-Elbows
  • 7 Deadlifts (245/165 lb)
  • 7 Burpees
  • 7 Kettlebell Swings (70/53/36)
  • 7 Pull-Up

Saturday, July 17th: Social Outting at the Boulder Reservoir 2-6PM 

Join us for our next fun get-together outside of the gym. We have reserved an area called Chandler Beach where we have our own Volleyball courts and BBQ pits. We’ll have lawn games like spikeball, cornhole, and others. We also have a few paddleboards for people wanting to get in the water. We will provide light snacks, (chips, fruit, cookies, etc) but please BYOB and any other food you’d like. Friends and Family welcome! We also recommend carpooling together or even biking over there as parking may be limited. 

July 2021 Athlete of the Month: 

Congrats, Slava! Slava has been a regular 6:15pmer for over now 3 years now. He first started at our gym with some co-workers with the intention of finding a group of friendly and welcoming people. Outside of the gym, he works as a software engineer for a local company. Slava’s favorite lift is the snatch but doesn’t enjoy the overhead squat. When hes not crushing the night workouts, he enjoys hiking, photography, painting and reading. Next time you see him in your class, give him a big high five! 

Welcome New Members: 

Tons of new and returning faces in the gym this past month. Be sure to introduce yourself next time you see someone unfamiliar in one of your classes. Welcome in Aubrey, Katelyn, Brett, Ryan, Katherine, Anthony, Juan, Aubrey N, Adam N, Abby and Esteban. 

Happy Birthday July Members: 

Don’t forget to come in for a fun Saturday workout programmed for and by YOU:) HBD to Ha Na, Austin, Sean, and Slava 

Thats it for this month. Thank you! 

-Zach T 

PS: If anyone is interested in our new monthly Blogpost, “how to fund your perfect gym”, you can find that HERE. 

20
Jun

How to find your perfect Gym?

Living in Boulder, CO there seems to be a gym on every corner in this city. And that’s awesome! If you’re looking for a new gym you have plenty of options. However, our advice is to ask yourself a couple of questions before starting to pay a membership fee at any place.

What type of fitness are you looking for? Is it group classes or a place to go in at 2 am and do your own thing? Is it CrossFit, interval training, yoga, weightlifting, climbing? The list goes on and on. You should first narrow your search down to see what type of fitness routine works best with your body and your goals. Which one of these makes you happier both physically and mentally? Start there and then follow these next steps.

Go to at least 2 of those same types of fitness gyms and try them out! Meet the other members, the coaches, and the owner. You should get a pretty good feel of the culture of the gym after a few classes there. Every single gym is different in its own unique way. Whether it’s a corporate franchise like 24-hour Fitness or an independently own and operated CrossFit affiliate, we are all different when it comes to the look, feel, and overall goals.

Boulder CrossFit’s goal is to, “get fit, have fun and make friends”. It’s that simple. Our training methodology is constantly varied, functional movements performed at relatively high intensity. We make it fun by not making it super competitive or taking ourselves so seriously all the time. We are NOT training members for high-level competitive CrossFit like other gyms in town. At the end of the day, we’re not just trying to make you fit and hit your fitness goals but we’re connecting you all outside of the gym to create long-lasting relationships that go beyond PRs. Whether it’s social get-togethers that lead to new potential jobs or whether it’s just grabbing a quick drink to relax and talk about life, our gym is here for you. That’s Boulder CrossFit in a nutshell.

There is a gym for everyone. Go out there and find your click. You won’t regret it once you do!

1
Jun

June 2021 Newsletter

Hi Members, 

Summer has finally arrived and were all super excited to get outside and enjoy some fitness in the sun. Please take a few minutes to read our announcements for this month! 

June 1st: New Cleaning Requirements 

It’s been over a year now with us using our disinfectant on all of our surfaces after working out. While we truly appreciate everyone doing their part in minimizing the transmission of COVID, we will no longer require spraying down your equipment after use. According to the CDC, the risk of getting COVID from touching surfaces is relatively low. Of course, if you feel more safe spraying down your equipment, that will still be an option for you (try to refrain from soaking the plates though). If you prefer to do this, please take a disinfectant bottle from the bin (next to the assault bikes) and a towel to your workout area prior to the start of class, and then return it to the cleaning bin when class is finished. Spray bottles and towels will no longer be left out on the gym floor. 

Monday, June 7th. New BCF Tank Tops 

You all asked for these so here they are! We will put the order in on June 7th so please put your name, quantity, and size on the whiteboard at the gym no later than that date. The cost is $20/tank. 

Saturday, June 19th: Track Workout at Centennial Middle School 9am & Gym Get Together at Rayback Collective 12:30pm 

Join us for our annual 1-mile run test! After the 1 mile run, we will run through a short team workout at the tracks. Please note that this is in replace of our class at the gym that weekend so don’t show up there!  We will continue the fun later that afternoon at Rayback Collective in Boulder at 12:30pm. They do not take reservations for large groups. It’s on a first-come, first-serve basis so if you plan on coming please let us know that morning so we can go when they open at 12pm to get a spot/area for us all. Dogs are welcome! 

June 2021 Athlete of the Month: Hanna M. 

Congrats, Hanna! Hanna has only been a member with us for a few months now but attends almost every class (including open gym) each week! She started with us because she wanted a supportive environment with an emphasis on constantly varied workouts. Hanna is a structural aerospace engineer with Sierra Nevada Corporation. Her favorite movements are any of the powerlifts and her least favorite is the bench press. Outside of the gym, she enjoys snowboarding and spending time with her Aussie. Next time you see her in one of your classes, be sure to give her a huge high five!  

Important Upcoming Dates: 

Sunday, July 4th: CLOSED. Monday, July 5th: 9:00 am only. Tuesday, July 6th Normal. 

Welcome New Members: 

Luisa, Cheryl, David, Mariel, Fernando, Gali, Chris, Moche, and Tataine to the gym. Be sure to introduce yourself next time you see them in one of your classes. 

Happy Birthday June Members: Geroge, Randy, Colt, Jeff, Fernando, Max and  Zach. 

That’s it for this month. Thanks for being awesome everyone.