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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. 

12
May

CrossFit Injuries & How to Prevent them:

Let’s talk about injuries. It’s a topic we often ignore because it’s not fun or glamorous. But let’s face it, if you have any level of experience in fitness or athletics chances are you’ve had some sort of injury along the way. Whether it’s something minor as nagging elbow pain or major as a torn ACL, it’s not fun. Right when you feel like you’ve hit a stride in your training process, you get sidelined from an injury that often times can be prevented. Sound familiar? Lets great into this a bit more.

There is nothing inherently dangerous in CrossFit training anymore than there is playing a pickup game of Soccer. Anytime you are training, whether it be with a barbell overhead or a ball in your hand, you run the risk of injury. Athletes at any level can attest to this. Oftentimes injuries happen outside of the gym as much as they do inside. However, since we are a CrossFit gym, let’s highlight the most common injuries we see inside the gym and more importantly how to prevent them.

First, lower back pain. We do tons of bending, jumping, and plyometric work that can put extra stress on the lower back. Did someone say touch and go deadlifts at 225lbs for 75 reps with a hunched over back? That’s just one of many examples of how injuries happen. How can we prevent this one? Stretching and warming up sufficiently before your workout is essential. You also need to remember to stretch out the surrounding muscles, not just your back. Muscles like your upper back, glutes, hamstrings, and calves will help relieve your back muscles while working out.

Second, shoulder pain Ever feel a nagging sharp pain in your shoulders when doing snatches or kipping pullups? No, this is not a normal sensation. The rotator cuff plays a huge role in healthy shoulders. As it’s a ball and socket joint, strengthing your muscles around that including your deltoids will help prevent injuries. Don’t forget about mobility work, particularly with bands, to lessen the strain on your muscles while lifting.

Third, elbow and wrist pain. Overhead squats, handstand pushups, cleans and pullups are examples of exercises we do that can lead to these injuries. It’s super important to stretch daily inside and out of the gym to prevent tight wrists and forearms. Remember to ice to reduce inflammation post workouts.

Fourth, knee and achilles pain. Jump rope, running, squatting and lunges are a few examples on this one. When lifting. If you are suffering knee pain, you should avoid high impact exercises that put a lot of pressure on your knees. If you’re suffering from slight pain or discomfort, you should ice your knees, lower physical impact, and stretch.

While this is by no means a comprehensive list, its a few of the most common we see with our members at Boulder CrossFit. The 2 biggest reasons for these injuries are the following.

1: Improper form and not listening to coach’s cues. Is it really worth it to shave off 15 secs on your metcon time by bouncing the barbell off the ground with a rounded back in your power cleans? We try to reiterate this phrase, “form before speed” in anything you do. Pushing yourself does lead to growth but doing so with inefficient technique will leads to injuries.

2: Overtraining and going too hard! This is probably the biggest reason for most injuries. Doing CrossFit everyday and going 100% in every single workout is mentally and physically exhausting. Unless you are competing at a high level, none of us should ever be doing 2 workouts a day. Working on skill work for 10 minutes during open gym is much different than doing a 20 min AMRAP and then coming back into the gym for a night class that same day. Trust the process and be patient with your training. Rome wasn’t built in a day and nor will 100 consecutive double- unders come after a few weeks of practice. Train at your own pace and dont worry about anyone or anything else!

Heres to a healthy, injury free rest of 2021!

12
May

Boulder CrossFit: May 2021 Newsletter

Hi Everyone, 

Spring is finally here and Summer is right around the corner! We are all hopefully getting a taste of life post-COVID and seeing the light at the end of pandemic life. We’re super excited to finally be able to host some more social events outside of the gym in the coming months. Be on the lookout for more details on outings later this summer. As for this month, take a few minutes to see all the fun announcements. 

Memorial Day Murph and Gym Get Together: Saturday, May 29th: 9am and 10:30am 

For those who don’t know what this event is all about, please see above for the actual workout itself. And for those who don’t know the WHY behind the workout, check it out HERE. This is an annual event that Boulder CrossFit has done every year since our opening in 2012. However, this year we are going the extra mile (no pun intended)! After last month’s fundraising success, we decided to keep it rolling. BCF will become an “official host” for the Murph Challenge which means we are donating $250 to the LT. Michael P. Murphy Memorial Scholarship Foundation. The event is completely FREE for all BCF members, families, and friends. If you do wish to donate, the organization is only asking for a $30 registration fee which will get you a t-shirt and give you the ability to see where you rank against others in this workout. 

We will be running only two classes this day. One at 9am and one at 10:30am Each class will be capped at 25 total people and for the most part, can be done outside. Be sure to register early through Wodify the week before (registration will open up on Monday, May 24th). After the workout, join us for some food and cold drinks outside of the gym. If you want to bring anything to throw on the grill, be sure to do so. Friends and family are welcome to come to participate, or just watch and cheer you on! 

Also, if anyone is interested in Drydens Crawfish Feed after the workout, we will post up a sign-up at the gym for you to put your name down on it. Depending on how many people we get, it should be about $10-$20/person for fresh Crawfish and all the fixings. Be sure to ask Dryden for more details on this! 

*Note: Saturday, May 22nd class is canceled for Staff Development Day. There will be Open Gym from 9-10am though. 

*Note: Sunday, May 30th Open Gym iscanceled. On Monday, May 31st there will only be a 9am and 10:15am class. 

May Athlete of the Month goes to…Emily!

While Emily has only been a member at BCF for 2 months now, her positive attitude and energy in the gym are truly special. She joined BCF with the intention of finding a safe space where she could grow and learn new skills in. Emily loves all barbell workouts especially the power lifts. Her all-time favorite movement? Snatch deadlift to be specific:) Outside of the gym, Emily is a “learning experience designer” for an insurance company (ask her to explain that one). When she’s not crushing the barbell, you can find her spending time with all 4 of her dogs, camping, and skiing. Congrats, Emily! Next time you see her in the gym be sure to give her a big fist bump. 

Dogs at Boulder CrossFit: 

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We wanted to write a blogpost about our new policy regarding dogs inside the gym moving forward. Just so everyone is on the same page as to what our official policy is, please be sure to read it. We absolutely love having dogs with us while we workout. However, be mindful and respectful of the new rules set in place to make our gym safer, cleaner, and a better experience for everyone. 

Happy Birthday to our May Members: Sarah, Azteca, Arlene, Tia, Riley, Marcus, Phil, Justin, and Giovanni! Don’t forget to come into a Saturday workout and plan with the coach on what you want to do.

Welcome new and returning Members to BCF: Danielle, Paula, Marcus, Cora, Matthew, Austin, Casey, Alexis, Phil, Caleb, and Kara.  

Thanks, everyone! 

4
Apr

April 2021 Newsletter

Hi Everyone, 

Please take some time to read our news for the month! 

CrossFit Open 2021 Team Champs:

And just like that, our 2021 Open is done. It was a super fun 3 weeks of friendly competition between all 6 teams. Congrats to everyone for showing up, giving it their all, and having fun. We also wanted to thank everyone for their donations which will be charged over Wodify this week. We were able to raise $420 for our charity The rest of the money ($210), will be given to our 1st place team. We can’t wait to see what March 2022 has in store for us. 

  • 1st Place: Team Zach 1,975 points
  • 2nd Place: Team Dryden 1,825 points 
  • 3rd Place: Team Jen 1,630 points 
  • 4th Place: Team Krys 1,425 points 
  • 5th Place: Team Sarah 1,405 points 
  • 6th Place: Team Ben 1,160 points 

Also, be sure to check out our April Blog post. Open 2021 Review: A Celebration of Fitness 

New Strength Cycle Starts April 19th:

Back by popular demand, we will be running another strength cycle. This 5 week Spring cycle will be another version of the Wyndler Cycle. Mondays for Back Squat, Wednesdays for Deadlift, and Fridays for Strict Press. This means the week before, April 12th, we will be re-testing all 3 of these main lifts to find an accurate 1 rep max. For those of you who are unfamiliar with this cycle, don’t worry and just show up. All the coaches will explain it before each class. We will, of course, continue doing all the workouts of the day during the strength cycle as well.

April Athlete of the Month and New Blogpost:

Our April 2021 Athlete of the Month goes to, Azteca! Azteca is a regular at our 6am class and has been a member with us for about 1 year now. While he’s not in the gym, Azteca is a full-time painter. He enjoys playing soccer and mountain biking in his free time. Azteca favorite movement is the deadlift (pulling 450lbs) and he says muscle-ups are the most frustrating (we all can relate to that). Keep up the great work Azteca. You are an amazing athlete and just an overall good person:) 

Fundraiser Workout: Saturday, April 3rd 9am-10:15am 

Please see our video HERE for all the information.

Words can’t describe the level of sadness last week has brought to our community. Our thoughts go out to all the family members of the victims of last week’s shootings. We will be doing a free community workout in honor of all the victims and we only ask that you donate (any amount you can).100% of the money raised will go directly towards the Colorado Healing Fund. Boulder CrossFit will match all donations up to $500 as well. If you plan on bringing someone please just one of us coaches know so we can plan accordingly. All donations will be collected through Wodify the morning of. Everyone is welcome to join us for this workout (you don’t have to be a current BCF member). 

New Members and Happy Birthday April Members: 

Happy birthday to our April members:Krys, Kaytee, Kelsey, Gaurav, Chrissy, and Vinay.

Please also welcome several new and returning members to the gym. Welcome in Erik, Kelsey, Hanna, Lacey, John, Mark, Arlene, Erik Banta, Bryce, and Justin. Next time you see them in class be sure to introduce yourself. 

Thanks, everyone for your continued support in Boulder CrossFit! 

4
Apr

Dogs at Boulder CrossFit

For the past few years, we have allowed dogs inside our gym and have been pretty lax on the rules. It’s finally time we are all on the same page about what our official policy is here at BCF regarding dogs.

1: Is Boulder CrossFit dog friendly?

Yes, absolutely, we love dogs! I have a 2-year-old husky who loves being in the gym while I workout. Dozens of our members own dogs as well as all of our coaches. HOWEVER, that being said please read the below Q&A’s.

2: Are dogs allowed inside the facility and if so, when?

From here on out, dogs will NOT be permitted inside the gym before or during any portion of a class, open gym, or 24/7 hour access. The only time they are allowed inside is after the conclusion of a class when all the equipment is put away and it is safe to do so. They are not allowed to be inside during any open gym hours and/or 24/7 access.

3: Where can I put my dog if I bring him/her to the gym?

We get it. You don’t want to leave your pup at home/inside when you hit the gym. If you bring your dog, please leash him/her up fully OUTSIDE of the gym before class starts. You can use a KB or DB to attach their leash to.

4: What should I do if my dog is barking while I’m in class?

Please put your dog inside your car or bring a toy/treat/bone for him/her to enjoy outside if barking is an issue. Our coaches will give you a friendly reminder if the barking continues. Please don’t take this one personally. We are trying to deliver a distraction-free environment while at BCF.

5: What if I’m the only one inside the gym during Open Gym Hours and/or 24/7 access key? Can I bring my dog in then?

Unfortunately, we can’t make exceptions for anyone. The above rules apply to you as well. This also goes for all the coaches and me, the owner. Please continue to read the reasoning behind this.

6: Why is BCF suddenly enforcing this now?

We have 3 main reasons why these rules will be strictly enforced moving forward. Number one, liability/safety. While your dog may be the most well-behaved, accidents can and do happen on/off-leash. If your dog gets loose and a barbell hits him/her or a member hurts themselves avoiding the dog, then that’s on us as a gym. Number two, cleanliness/sanitation. While your dog may be the most well-groomed and never shed hair, keeping a gym clean (especially during COVID) is hard. The accumulation of dozens of dogs visiting our gym during the week leaves the floor dirty with hair, footprints, slobber, and dirt. So much that our floor cleaner is starting to get backed up on a weekly basis. Number three, distraction to our members and coaches. Again, your dog may never bark or misbehave but we can’t make exceptions to only a few. Barking before or during a class is very distracting and our priority is to provide quality, uninterrupted coaching.

If your dog is outside, on-leash, AND calm, they are absolutely welcome to join you at BCF. Please be respectful of these rules and don’t force our coaches to be in an awkward position. We know this is a big change for some; please reach out to Zach directly if you want to talk about it more. Thank you all very much and if anyone wants to set up a play-date with my husky, be sure to reach out.

-Zach T.

31
Mar

CrossFit Open 2021 Review: A Celebration of Fitness

Brains face after crushing 21.3!

Phew. We did it! We’re all done with the 2021 CrossFit Open. Whether it was your first time competing or your tenth, I’m sure we all found something to celebrate. Our in-house competition was super fun. We ended up having a total of 42 members participate each donating $15. That means we were able to raise $420 for https://stevesclub.org/ non-profit. The other $210 went to the winning team.

1st Place: Team Zach 1,975 points

2nd Place: Team Dryden 1,825 points 

3rd Place: Team Jen 1,630 points 

4th Place: Team Krys 1,425 points 

5th Place: Team Sarah 1,405 points 

6th Place: Team Ben 1,160 points 

I just wanted to say thank you to everyone who donated, participated and gave it their all each week. The Open has always been a time to celebrate our own fitness journey while cheering on our fellow gym-mates. This year was especially great due to the Pandemic life we’ve all been living this past year. You all made it a special competition and I cant’ wait to see what March 2022 will bring us all.

-Zach T.

28
Feb

Pandemic Life- One Year In!

-First Zoom chat March 2020-

As I sit here and write this, its been almost 1 year to the day since our lives, what seemed like overnight, were drastically changed. I’ll never forget that Monday in March 2020, where I stayed up all night thinking and organizing a gameplan for Boulder CrossFit on how we would get through these closures. I honestly did not know if our gym would make it through next month, let alone a full year. But here we are, one year later. Not only surviving as a local business but THRIVING!

This blogpost is mainly about reflecting on this past year, being grateful for each and every one of our past and current members and getting excited about where BCF is going in the future.

2020 was a year of growth for Boulder CrossFit. While tons of gyms were struggling to keep their members happy, healthy, and engaged we pivoted to Zoom classes while adding free equipment rentals. The pandemic forced me as a business owner to adapt. I had no other choice or else BCF would not survive. My coaches were vital in this as well. While we said goodbye to 2 of our old BCF coaches, we welcomed 2 new ones to the staff last year. And of course, we can’t forget about who makes BCF so special…YOU ALL!

When we were forced to shut our doors for over 60 days, the immediate outpouring of support got me as a business owner through it all. The texts, emails, and calls all voicing your support by keeping their memberships active, meant the world to us as a gym. I also had members donate money to help us out with the ongoing bills as a business. Words will never be enough to describe how thankful I am for that.

The last 12 months have been a rollercoaster but it has made us all better because of it. The next 12 months will bring more exciting PR’s, fun social events (fingers crossed), and a renewed sense of community and FUN.

If we can thrive during this past year, we can only imagine where we will be in March 2022!