Crossfit for T-Bone…

Episodes 1 - 10 - The Pilot Season…

11 - 19 | 20 - 29 | 30 -39 | 40 - 49 | 50 - 59

T-Bone at Burn The Ships - A Journey

EPISODE 0 - The Beginning

January 16, 2022 - Port Jervis, NY - The journey begins with the first step.

After overcoming my apprehensions, fear of failure, and insecurity of ability, I made an appointment to meet with Mike Simmons, owner of Burn the Ships Crossfit. None of this even happens if not for the push from my sister Colleen. She was “forced” into trying crossfit before me… and survived. She told me a little about it, and said I needed to go check it out.

Mike said to come on by after the last Sunday morning class. He suggested we talk, and he could show me around the facility. (For reference, Mike had just recently moved his facility from Pennsylvania to the new Port Jervis, NY location.) The location was fairly new to him. To me, it as unknown to me as Neil first boot on the Moon… The meeting was scheduled for 11:30am, at the end of his last class of the day.

I made sure to arrive in time. (I operate on Lombardi Time) - Sitting in my truck at 11:05am, I ran through the countless ideas, impressions, and thoughts I had about what Crossfit was all about. Google it, you will see… People in fantastic shape, with fitness levels beyond anything I could possibly image. Needless to say, my doubts were waging a strong war on my reality. What the hell does a 49 year old, short, fat, out of shape dude have any business getting in the way of a lot of buff dudes and chicks as they crush killer workouts…

Yeah, I thought a million ways NOT to go in…. Yep, truth. But, knowing my sister had survived and “enjoyed” some of this, I said the WTF, and opened the truck door. The time was 11:15am, and I figured that now is the right time to go in and see what this was all about.

Walking into the gym facility, the glass door behind me closed shut. I felt a little trapped, but knew that even in my current physical shape I could bust out the door if necessary. MIKE, no worries, less than a minute later I knew the door was safe, and so was I.

What I walked into I will forever remember. I called it the United Nations of fitness. People of all levels of fitness, from the seasoned operator to the mom and dad “bod” regulars, all moving in similar function. Each moving independent, but at the same time connected. Fascinating. I wasn’t sure what they were doing, and quite honestly, didn’t care. The room was full of the most positive vibe imaginable. The music overhead dampened the sounds of weight bars and other work-out tools hitting the ground. Sensory overload in full effect - and in a very good way!

I did all I could to make sure nobody saw me. I stood by the stanchion of lockers, hoping nobody would notice me. Geesh, there were some real fit people in here, the last thing I wanted them to see was some dude like me, lurking around….

My concerns were soon assuaged. To a man, each was focused on their form, their intensity, their work-out results. They had a clear focus in their tasks at hand, and it showed.

Soon thereafter, the class came to an end. In similar work-out fashion, each person cleaned their gear and marched it back to its storage spots. Most were “sucking wind” (in a good way), catching their breath after a serious effort. As their breathing became more normal, the chatter grew. People giving High-Fives, Fist Bumps, and the like…. “Great Work Bro”…. “Way to Go!” - these were the words rapid fire from the mouths of the participants. No matter the fitness level, “number of plates” or how many reps, a collective congrats was felt in the building.

Mike knows, because I told him… but to me, THAT was the sales pitch. Witness to the end of class was what gave me the push needed to say, Let’s Go!

Before we give the class ammo to ask for a commission, let’s see this to the end.

After the class broke down the gear and put on their winter boots, Mike came over to give the the nickel tour.

Mike was great. Words were quickly forgotten because he wasn’t talking about ANYTHING I anticipated. Never once did he ask of thresholds, “How many of these can you do?… How many of these?….” - Nope, not once. He gave me the philosophical tour of the facility - all the time letting me know that I DO fit in, and that YES, Crossfit is for me.

Mike gave me the overall concept of what crossfit is all about. The terms that stuck with me weren’t judgement, benchmarks, levels, weight, reps, or anything I anticipated. NOPE, Mike never mentioned such terminology.

His focus was on form, flexibility, and finish. No good work-out exists without good form, being flexible, and finishing the task at hand. As someone who is soon approaching half a century on the planet, this focus hit me deep, and good. What I worried about most, speed, strength, ability, weren’t even part of the conversation. Never once did Mike hit on those. He knows. Good form, better flexibility, and more finishes of these work-outs will lead to TRUE results. For “reals” he’s right, and I am sold!

Mike - Thanks - Your approach was genuine, sincere, and real. You gave me the welcome I needed to give this a try. Thank you bro!

From there it was simple - download a silly-named app and schedule my first workout….

The Journey Begins…..

STAY TUNED FOR MORE - The Journey Continues… Thank you BTS!

The Beginning

January 25, 2022 - Episode 1

- So it begins… - FULL OF FEAR - FULL OF UNKNOWN - FULL OF ….. OK, maybe 1/2 full of optimism…. Here we go! Game ON!

Truth be told, the first day was so full of unknown that the recounting of such events escape me. Mike was there, every step of the way, coaching, guiding, but also building into me the notion that Crossfit IS for me… YES, a short, portly, nearly fifty-year-old can do Crossfit. I wasn’t convinced I could, but here I was, open mind and willing to learn.

LEARNING - Yes, that is what the first classes were all about. Learning the most basic things. FORM - FLEXIBILITY- FINISH -

Good form will help create good flexibility and together they will both lead you to finish….

Not just a good word-phrase for a meme- This is truth - Good Form, Good Flexibility, Great FINISH!

The first days at BTS Crossfit were shaped by the guidance of Mike and his coaches - each of them there for all the participants - coaching, guiding, leading us to better form, flexibility, ALL OF US finishing the workout TOGETHER, with scaled workouts for EACH of us!

So awesome so great!

Episodes 2 - 6

Lots to Learn - So Much Positive Energy!

The first of my classes focused on continued consistency. FORM - FLEXIBILTY - FINISH - scaled, but no “gimmies” - each class was tougher than the last - but at the same time so groovy!

T-Bone and Burn the Ships Crossfit - Epsides 7-10

Episode 7 “Alternate”

February 2, 2022 - BTS Crossfit - Port Jervis, NY -

Learning more about the schedule and routine it has become clear that going online to the APP to see the upcoming Workout-Of-the-Day (WOD) is a great way to prepare…. or FEAR…

Today included the following (which seemed like a foreign language to me…)

SWEAT

30 Rounds For Time:

5 Wall Balls (14/10)

3 Double Dumbell Push Press (35/25)

1 Power Clean (155/105)

Time cap - 30mins…. *Score = Time it takes to complete the workout…..

Well 30 minutes came and went and I still had work to to… That’s OK, it will get better they say. I believe the “They”…. I think…. hehehehe

Episode 8 “Apologies”

February 8, 2022 - 8th Class at BTS for T-Bone - History Continues to be Made….

10lb Wall Ball... This guy is cool, but he can't hang yet.... I did all they asked - not pretty but somehow got to the finish line.

Candle Sticks with questionable form... If you know, you know….

Burpees and a classy step-up to a whole 18".... No YouTube video was made to demonstrate any sort of technique on these…

Now the numbers…. Oh my, I can't remember, but let's just say nobody was hurt and no records were set.

Thanks Coach John, U da man!

6:30 class is where its at!

Episode 9 “Dublin”

February 9, 2022

T-Bone at Burn The Ships Crossfit

20lb dummie-bells

9-12-15, not any historical date - just numbers - numbers associated with movement… and for this dude a whole lot of soul searching…. in a Great Way!!

Jump rope is getting better.... 65 single hops....

6:30 class full of great peeps!

Thanks Walt, great coaching. Smooth form, "like throwing a sandbag in the air and catching it..." - Bro, I've never caught a sandbag and it shows. hehehehe.

Great place to work on better!

Episode 10 “Encore”

February 11, 2022

T-Bone at Burn The Ships

Coach John was a great help teaching me better and better form. Thanks Brutha!

Let's first start with the heavily modified and scaled approach to these maneuvers. Rings and Things were “FUN”.. hahaha… Great News, No "plates" were harmed during this adventure.

The numbers.... dang, there were numbers, the actual accounting of which are now forever lost to history.

The effort however, well that was the stuff of legend....

With the support of Trish Taub, this dude finished 45 of the most unhandsome burpees ever presented to the mats of BTS...

The road continues onward and forward, thanks to the supportive and welcoming crew at the box!

T-Bone and Burn The Ships Crossfit - Episodes 11 - 20

Episode 11 “Super Bowl - Bengals vs Rams”

February 12, 2022

T-Bone at Burn The Ships

35lb KB

Light bar with tiny plates of gravity on them.

Super Bowl Sunday fun times.

Thanks Sis for kicking it today.

Gametime.....No Namath prediction, no Montana magic, no Brady bravado... no, none of that.

What was witnessed today at the 0815 session could be easily explained but hard to comprehend. For those who saw, consider yourself lucky.... hehehe

The numbers speak for themselves.... they say it loud and clear. Lots more work to do... but, for a day this guy won the title of a Finisher! Yes, Finisher. Finishers are winners and this dude is winning the day!

For truth, my final set of Burpees.... Let's just say the last time I moved that fast was when I heard last call at the All-You-Can Drink open beer bar at the picnic pavilion, Shea Stadium, Sunmer of '93!

Thank you BTS for opening your doors and welcoming a dude like me!

Episode 12 - Two Seater

February 15, 2022

T-Bone at Burn The Ships

Row, row, row the boat. First time ever on a rowing machine. Form over fast, that has been my focus since Episode 1...

Let's just say I looked like I was pulling a barge on that contraption... which is kind of true.

All good, Coach John Taub had me working good and honest.

It was fun...

My efforts today were heavily scaled.

3,5,7, then 1K on the row boat. 25lbs of dummies were a friendly break from the choppy waters of the rower....

Great news is that there will be Episode 13 and more! Love the place and the peeps who make this all so much fun!

6:30 sis and Jess were maniacs - BAM!!!!!

Episode 13 “Y-TU?”

February 16, 2022

T-Bone at Burn The Ships Crossfit

So, rope climb today....

Thanks to Coach Walt I overcame my elementary school fears and was able to "suspend" on the rope.

Working on form, no matter the drill.

Learning and working.

And Good News Mike, the rafters are quite solid at the new location... glad to help stress test them for ya!

The road continues, very grateful I opened the door and walked into BTS!

BTW, 6:30 is where its at! Thank you all!

Episode 14 “STICKWITU”

February 17, 2022

T-Bone at Burn The Ships

35lb of iron fun!

Row, row, row your boat the captain ordered the crew! Just when the crew had the wind in their backs, BAM....

To the mats you go said the skipper... Sit up, not once, not twice, but as many as you can! hehehe.

And... like before... the crew set a rhythm... only to be ordered to bail water from the vessel, in the form of an iron ball with a handle. Again and again the iron ball was raised, til the storm subsided.... or so the crew thought.

Again and again, and again and again, the crew set out to do their noble work.

Great effort from the 6:30 gang! Super shout-out to Coach Walt, keeping us pumped and kicking butt!

Episode 15 - OPEN TEST

February 18, 2022

Umm.. what just happened... nearly 30 minutes after the bell sounded and I'm still trying to find the right words. That was intense.

With Coach John's help, he drafted a program that was properly scaled to induce maximum sweat and exertion from this rookie.

The numbers are not the focus tonight, in fact, my focus is still a little fuzzy... but WOW, that was great! So much going on, and yet at the same time each rep was uniquely memorable. Some good, some... well, we will leave it at that.

6:30 class is where it is at! If you were there you know you saw a new accomplishment from one of the gang... Congrats!!!!

Thank you all for making BTS so much fun. The road is long, glad I'm on it here.

Episode 16 - 14.4

February 21, 2022

Monday Funday

Back to the rowboat we go... Glad nobody saw me nearly go overboard before the rowing began... OK, Brent, I know you saw. hehehehe

Wall Ball, Candlesticks, and then the bar.... the bar with no beer....

All good, working on form and flexibility. Thank you Coach Walt, you are a great teacher.

6:30pm class is full of classy peeps. Thank you all!

BTS, yes, if I can do it everyone can too! Yay!

Episode 17 - “Moving Target”

February 22, 2022

Wow, what a doooozie!

Coach Taub got us ready to Pedal-Jump-Burp.... And PJB did we!

Ten little marks on my kiddie chalkboard.... Looked like a forest of stick trees. One by one..... the first two were cut down.... this is good. All of a sudden stick tree three was an OAK... Solid, hardwood not easily cut from that dry-erase board.

Maybe this middle-age guy didn't know how to erase that kiddie board.... or maybe gravity and lack of stamina hit me like a canoe paddle in the face.

Yup, it was the canoe paddle that told me the rest of these little stick trees were in for a battle.

The bike route seemed to get longer, the jump rope seemed to sap the energy out of me... and then the burpees... oh the burpees.....

Tick tock went the clock, faster than the wind being sucked out of my lungs.

Gotta finish, gotta finish. That's what I kept saying.

Millimeter by millimeter, those stick trees disappeared, like Marty McFly's family in the picture..... you know the movie....

Coach John, rooting us on all the way called out the cadence, a count down to 30 minutes. 5 seconds left, 4, 3, 2..... and with that this guy's legs pushed up off the ground for the last of the burpees in the tenth round of this slugfest.... Wow, Holy Wow, I finished.

As I write this I know I could not have finished without the great coaching at BTS and the inspiration of the 6:30 gang! Thank you all.

Onward to episode 18, gee, only 22 hours from now! Weeeeee!! :)

Episode 18 - “Eleven-Eleven” or….

“This Ain’t No All-You-Can-Eat Buffet, Plates Don’t Matter!”

February 23, 2022

Form - Flexibility - Finish

Tonight we go to the bar…. and not for Miller Lite.

Led by Coach Walt - the 6:30 crew worked on form, form, and more form - Front Squats and Push Jerks.

Getting better on the squats, but man-o-man, getting my arms in the proper position with the barbell is like trying to play twister in a full-body cast…

The flexibility just isn’t there - and ouchie, the wrists are feeling it. No quit, no quit.

Tonight’s math during the operation was another mountain I needed to climb…

10 of these and 1 of those

9 of these and 2 of those

8 of these and 3 of those

I soon needed Google Maps and an abacus to figure out where I was on the track…

Speaking of numbers, nothing to write home about here when it comes to the number of plates. “This ain’t no all-you-can eat buffet, plates don’t matter - form does” - A T-Bone maxim…

Great night to learn and grow - and shrink - and grow… well, I know what I mean, and maybe you do to.

Grateful for the 6:30 support AND the Fist-Bumps from you all! Thank you Mike and BTS - So glad to be onboard!

Episode 19….. and then this little thing called the OPEN…. Sounds fun they say….. hmmmmmmmmmm

Episode 19 - “Goat Day” / “Drywall”

“Walk up the Wall 6:30 - you too T-Bone, but don’t break yourself with the rubber band

February 24, 2022

Walking on Walls…. Huh, What, Whoa now, wait a minute. Anyone that knows me can clearly see that a specimen such as myself is better balanced for ground walking, not walls.

Coach Taub was stoked, “One more day til the Open… Who’s in?” - The 6:30 gang looks around, most hands are up, even if some faces (OK, just one, mine) looks very concerned… Undeterred, Coach gives us a run down of what to expect tomorrow. It’s gonna be fun, it’s gonna be a little wild!

Well, I paid for this madness so what the heck… and I even threw in coins for a T-Shirt!

Like every episode, first we must stretch. I am getting better at some of these pretzel makers. Hammies getting more limber, the arms a little more angle in their abilities. Stretching today also included some gym equipment. “Go grab a blue band for the boys, red band for the girls”, says Coach….

Band under your feet. Now extend your arms up and over your head. Allow the resistance to help stretch you out… Next thing I know this blue rubber band which is safely anchored beneath my feet starts TWANGING in my hands like a hillbilly guitar string playing the theme song from the Dukes of Hazzard! Needless to say that I am better off stretching using gravity than rubber bands. Once again, nobody was injured in this demonstration in gymness! :)

Today’s workout was actually really fun. Episode 19 consisted of bike to keep warm, some dummie bell pick-ups, AND…. AND…. Wall Walking!

The Wall Walking seems like an impossible task. Looks like a combination of a handstand combined with the contortions I put my body through that time I lost the remote between the cushions of the couch during the 3rd period of a very tight Ranger game…

Well, GET THIS - the wall walking wasn’t impossible. With proper formation and some unmagical slights of hand, brutha T-Bone was foot-stomping that wall like a legend! What an awesome feeling to know that I was right there, keeping pace and form with everyone else at The Ships! Success made!!!

Riding high from that success I look forward to the Open. Quite honestly, I am scared for sure, but I know that with the crew at BTS I will be alright. So stoked to know that I am fitting in and making progress!

Open, I’m coming, and I ain’t leaving til I leave a trail of sweat and success! Book it!

Episode 20! Clearly something keeps bringing me back!

February 28, 2022

115lb Dead-lift

Sets of Ring Pulls

50 Single Rope success

I can now call it real jump rope. Earlier episodes I would call it dangerous for me and anyone in a 10 foot radius.

Speaking of back, today was dead-lift day. My focus continues to be on form over lbs. Gotta get that form into my more natural movements. Successes made, little by little.

Weights and plates. Well, let's just say the lunch lady wasn't snooping around looking for any missing plates from me.

Big thanks to Coach Addy. Helped me focus on form, form, form. 9:30 class - Big Props!! Saw lots of peeps moving heavy weights with great form and success! Very stoked for all you all!

Episode 20 in the books. Blackjack 21 up next!

Yay! Thank you BTS, you ain't no BS! :)

Episode 21 T-Bone at Crossfit

Hit the bar, laid off the plates...

March 2, 2022

Great night at Burn the Ships. The 6:30 crew was ready to attack the climbing ropes.... including me! Truth!

I'm not on the ceiling yet, but working on the correct form and footwork. Speaking of which, footwork for climbing rope is like convincing yourself that all this rope twisted between your feet is how you get to the top. My mind is quite convinced but the work continues.

Including in the 21 fun was my attempt to dislocate both elbows in a maneuver that some would call a barbell squat. Again, form, form, form...

Oh, and because these two weren't fun enough, hit the pedals peeps and take a ride!

Big Props to Coach Walt. He continues to help with my form and he's a great positive motivator! Thanks Bro!

21 and NOT done, my three hour tour with this boat called BTS continues.

So glad to be part of this crew!

Pick up bar, put bar down...

Fall on ground, bounce back up.

Sounds reasonable, right?....

Well, get to the buffet, T-Bone is stacking plates at the bar!!

Several coaches huddled before this fun and gleefully agreed that it was time for me to hit the scale.... the scaled workout!

So, with a 10, 9, 8, clock countdown it was on....

Deadlift, Burpee...

then 2 and 2

then 3 and 3

then I forgot... soon it was Coach Joe in my ear, and NO, he wasn't yelling, he was telling. Telling me to keep moving, keep going, and not to stop. All good coaching phrases for sure.... even if my hearing, vision, and other senses were shot.

Onward I continued, at a pace just above complete stillness.

With the box (that's what those in the know call a "gym") full of BTS bros and sis', the atmosphere extinguished my suffering and woefulness.

Another key tonight, no glasses, no contacts. Couldn't see the clock if it was embedded on the floor where I did my burpees. Smart move on my part, even if inadvertent....

No need to worry, Coach Joe was there, pushing me to the finish. For truth, without his encouragement I wouldn't have done the last 10 deadlifts and NO way those last three burpees. Coach for the Win tonight!

So, there it is, 22 in the books! 6:30 class crushed it with style and awesomeness!

Thank you BTS family. So glad I got adopted!!!

The workout today and the instruction from Coach Walt reflected on the impact Friday may have had on some of us.

My plan was simple - focus on form, keep moving forward. Three “movements” today…

1. Deadlifts - form good, adding weight little by little. Lots of plates in the building, wanna make sure I am sharing with the rest of the class.

2. T-Bone at the Bar! Now that’s more like it.

3. Power Snatches - more on these shortly….

Make great progress on the deadlift. I think it is called this because even the dead can do this movement. A few subtle things, feet here, hands there, a little bend and blam - GSD!

Now for the trip to the bar… Options for this movement include a seemingly painless ground game called “candlesticks” - I know NOW why they call these that. Wasn’t the candlestick a deadly weapon in the board game Clue…. Yup, for obvious reasons…. TODAY was a good day for T-Bone to go to the Bar, hehehehehe. For truth, the best I have been able to do at the BTS Bar is hang and pretend my arms were growing due to my roundness and gravity pulling me through the floor. Today was different. I took a wee bit more seriousness to the bar. Listening to Coach Walt, I was able to suspend from the bar and NOT, I repeat, NOT swing/sway. Hanging like a slab of meat awaiting the practice punches from Rocky Balboa, there I was…. With some sweat and determination, I focused on form and got my knees up to my gut… Progress for me! First it was one, then two, and bam-a-lama I was able to lift those short little legs five times. Mind you, what I call lifting isn’t was nowhere near the bar or target - but up they went, and with great success I was able to hang on the bar! This was a real deal success story. A little more than a month ago I could barely hang onto that bar for a mere 3-4 seconds. Look at me now, hanging and bangin! Yah!

With the positive energy (similar to liquid courage) from the bar - I was off to the barbell and those pesky power snatches. This part of the story is short - form - form - form. Gotta keep working on the movements and flexibility. So work and flex I did, and did, and did. Big props again to Coach Walt - he seems to always be walking over to my spot just when I need a reminder of a quick adjustment.

Thanks to 6:30 peeps - you guys rock! Big thanks to the BTS family, glad you adopted me into your crew!

Episode 24 - T-Bone at BTS Crossfit

March 10, 2022 - Today is the day of rest…. Yeah, right. Well, sort of. Took it easy today as we prepared for the Last Phase of the Crossfit Open…. stay tuned for tomorrow….

Episode 25 - T-Bone at BTS Crossfit

THE OPEN IS CLOSED!

March 11, 2022 -

The words come easy tonight.

THANK YOU BTS FAMILY!

So grateful you all adopted me.

Open is Closed and BTS Crew Nailed It!

Humbled with appreciation.

Episode 26 - T-Bone at Crossfit

Busy weekend and quick trip to Albany and BAM - ya miss 4 straight days..

4 Rounds Plus 19

March 15, 2022 - Back in the saddle, less than 24 after a business trip and rock concert….

Today Coach Jon Taub got us back to the B-B-B…basics. Bike - Bell - more Bell - and Box.

Pedal power to 10 - followed by some kettlebell squats, then swings, capped off by a trip up and down the box…..

Today’s class reminds us all where we started. These were the first series of movements for beginners starting out at Burn The Ships. I sort of liked this workout - put in my best effort and seem to be making progress.

Episode 27 - T-Bone at BTS Crossfit

Pick a Partner - Now Get Movin!

March 16, 2022 - Wednesday Nite at BTS meant a boat load of sit-ups, rope, and run…. YAY, Fun!!

Good times tonight as Coach Walt got the 6:30 crew ready to rock. Smooth warm-up with some rope, run, and stretching that nearly pulled my eyeball out of my head….

Tonight was what I call a Drill-Down to the ground

50-40-30-20-10 Done….

Like a countdown to an atomic bomb.

50 sit-ups, followed by 50 jump ropes, then hit the tarmac for a run around the parking lot… A run so fun why not two laps. Ya think your form may be off or perhaps your jump rope wasn't super tight. No worries, try it all again, this time only do 40 sit-ups, rope, and then the run... yay...... and then 30, 20, and 10.... Yippee!!!

Well….. let’s just say that sis Col and I decided to cut down the run to one lap per. BOY was that smart - if not, we’d still be out there running.

Funny aside, it was a good work-out, those sit-ups remind me the negative side of too many beers and burgers…. Life lessons come in interesting ways…

Episode 27 in the books - so glad the BTS family adopted me!

Episode 28 T-Bone at BTS Crossfit

"Send It!"

March 18, 2022 - Today was fun. Bike and medicine ball team effort!

Thanks to sis Colleen I was able to chill during the middle of the movement.

6:30 class is where its at. Thanks Coach Erin for stretching us out like pretzels.

Episode 29 T-Bone at BTS Crossfit

95 deadlift

75 front squat

Rack of doom due to gravity...

I guess you can call them some sort of "lat" work.... wasn't pretty but progress continues....

March 21, 2022 - Yay, show up late and learn there's going to be a lot of hanging off the rack....

Coach Walt took the 6:30 crew step by step through the form and technique of the real deal deadlift. He's good and we listened, AND learned.

Next thing I know there's mountains of plates all over the deck, going up and down. Dang, never fear when the ladies in your class are slayin' it on the deadlifts.

Being the sole dude on the deck, I did my best to represent and stack some plates. So glad to have Coach Walt guide me through the form. Success on display as 225 lbs enjoyed the 5 flight ride during my heavy set! Not bad for a rookie...

Needless to say the rack work needs a lot more work. Progress made, the hands hold me up longer and the movements are far less desperate looking.

Pull-up beware, I'm gonna get you before the end of January 2023!

Thanks to 6:30 warriors, thanks Coach Walt. Thanks BTS for adopting me into your family.

Next up, Episode 30!!!

Episode 30 T-Bone at BTS Crossfit

Some People Climb Walls, Others Don't... but that's OK.

March 22, 2022 - Great Class for my 30th. Coach Jon Taub got us warmed for dummies and ropey... and then says... come over to the wall... lining up like criminals going to the firing squad, the 6:30 class took stock in knowing that maybe one or two of us could survive if the lead flew. hehehe. All kidding aside, Coach got us aligned to try some bizarre maneuver where we were to kick our legs over our heads for a handstand up on the wall.... the ladies of 6:30 gave this the best chance... and met with great success.....

I'm still on schedule for the pull-up before 02/23... wall walking not so sure...

Onto the drills. Dummies, rope, and dummies again. Good stuff til the left knee got a little skiddish on the lunges. Coach was on the spot to switch me to air squats... Yeah, you don't get that level of professionalism at any other gym on the "Fitness Planet". Just sayin.

Hey, HEY, big props to 6:30 Brent for bell ringing on the dubble-unders!

Episode 30 in the books. Thank you BTS for adopting me into your family.

31 will be a lot of fun..... :)

Episode 31 T-Bone at BTS Crossfit

101 Burpees a rowboat across the Atlantic...

March 23, 2022 - With my quads displaying some Episode 30 hangover, I wasn't sure if I could even tie my sneakers for the show today. With a grimace and some odd utterances I was able to lace up for the dance.

6:30 crew knew this one was going to be a task. Solitary Confinement was the title and dang it was no joke.

Coach Walt prepped us very well. He is a true pro, knows the right stretches to get us prepared and his demo of the drills is top notch.

Needless to say my burpees are in no way a reflection on his coaching. My personalized style of burpee has been banned in several countries as well as in Ohio and Minnesota... but that's a whole different story...

Row

Brupees

Row

Brupees

You get it.

Coach Walt suggested a pace that would get me 80 burpees and sets of 200m on the Mayflower.

He soon saw my pace was a little off. A quick modification of my Row goal and I was back in the groove.

Soon I counted 40 burpees... halfway there.

Knowing that I modified the Row I made the decision to go for the C- Note, 100 Burpees!

And like that I was in the upper 80s, then 92, 93, 94.... 6 more. Coach came over to ask how many. It took all I could to say the word six... but I did.

And then it was 99, one more I said, and up off the ground I came. ahhh, but Coach reminded me of the jump over to finish. Over the rower I went and for some reason into a burpee.... hehehe. what was I thinking. 101!!!!

Coach and 6:30 gave High-Fives around the deck. It was then I let Coach know that because of his help i was able to go above and beyond what I thought was my limit to get that 101!!! Yay!!

Wore my BTS hoodie out of class tonight because I knew I earned it.

Would not be possible without the 6:30 crew, the family that spans all classes, and all the coaches at BTS.

Thank you for adopting me into the BTS family. Loving it!

Episode 32 T-Bone at Crossfit

Run, Jog, Walk, Crawl, Just Keep Moving

March 24, 2022 - This one tested my stamina and sanity.

Sounded like it could be done. Some Russian Kettles and some Growler Squats followed by a jog around the block or two....

Some facts...

1. Brought the wrong sneakers...

2. I have limited jogging stamina

3. Two plus One equals Fun?..…

4. Actual time computed in centuries, not minutes.

Coach Erin spun up the 6:30 class with some great stretches to get us ready. For truth, the stretches came in very well on the run. Thanks Coach!

6:30 busted out bells and growlers like last call at a Spring Break Kegger.... awesome!

Then came the run.... whoa doggie, that hit this dude like a barn door to the face... By the top of the hill my gait could be measured in centimeters... In my ear was Coach Erin with her words spoken earlier, this one is about Always Moving. Coach, I was, from start to finish.

Needless to say after Round One a modification was necessary in order to finish before 2023... Cut it back to one lap and then in the Third Round dropped the kettle down to 25lbs....

Big props to the 6:30 Crew. You guys give me so much support and encouragement, so glad I found you all!

Thank you BTS for adopting me into your family. Earned the hoodie again tonight!

Episode 33 T-Bone at BTS Crossfit

Christmas in March

March 25, 2022 - Coach Jon was quick on the clock to get 6:30 onto the deck and ready to rock.

And just like that we were soon off. Speaking of deck... it was a Deck the Halls type movement tonight.

This workout was like decorating the Christmas Tree.... Grab the set of lights you KNOW work best, start at the top and work your way down... link the rows of lights together to you get to the bottom. Then, dig deep into the box of ornaments and work your way back up the tree. BAM, Santa is stoked and you just rocked out like 100+ calories on the bike!

My focus was to never stop moving. I was successful. Never stopped, even if my movement was quite a bit slower than most. This "Keep Moving" is becoming a theme for me at BTS.... T-Shirt design hint in the making.....

Huge props to Eric, Big-E for being my wingman tonight. He is legit, a worker, a finisher. He kept me pushing myself to the end! Thanks bro.

6:30 is where it is at! So glad to see everyone working hard and Never Giving Up! We Got This!

Thank you again BTS for adopting me into your family. I promise I won't let you down!

Episode 34 T-Bone at BTS Crossfit

Be smooth and breathe....

March 28, 2022 - Coach Walt had the 6:30 class stretched and ready in no time.

Today was a benchmark day... Today we set a standard we look to improve upon in a couple of weeks.

Bar/Rings

Bar Burpees

Deadlifts

Wall Balls

All fun, so much so we get two sets of yummy!

Pace was key tonight. After a smooth but pushed pace start, I soon knew I shot to the moon before all the engines were primed. Big props to Coach Walt, he saw this and came to my aid. With a couple of coaching tips I was back in form, focusing on technique and breathing. Once again there is no "Fitness Planet" were you gonna get that level of individual coaching at each episode. Thanks Coach!

6:30 rocked it. What a solid crew of teammates! Awesome!!!

Episode 34 in the books thanks to Coach Walt and the BTS family. Thanks for taking me in and adopting me!!

Episode 35 T-Bone at BTS Crossfit

Nobody got hurt with any rubber bands… Truth!

March 29, 2022 - Coach Jon led the 6:30 class through some calm warm ups, including the dreaded rubber band.... Thankfully no T-Bone's were injured during that stretch.

Onto the rack we went, working on form and gaining weight. Never doubt your ability when you use good form and have great coaching around you. With pride, not arrogance, I'm so happy that I was able to push 135lbs 5 times for my max set! Here's a happy moment. This success tonight was witnessed by the boss himself, Mike. He was there day one on my journey. Thanks Boss!! No way could I have done that at all just two months ago. Thank you BTS!

Next up was weights and boats. Or was it and weights.... either way it was fun knowing that with max effort and decent form I was gonna survive. Survive I did.

Gotta say, 6:30 class was in great form tonight. Each with our own pace and plan, all finishing and rooting each other on! Thanks 6:30!!!

Episode 35 in the books, thank you BTS for adopting me into your family!

Episode 36 T-Bone at BTS Crossfit

The Devil tried to Get Me

March 30, 2022 - First time I got to go face to face with the Devil Dumbell Burpee Press and it was a doozie...

Coach Walt is the Man! Got us 6:30 creatures stretched and ready to roll. Walt knows the stretches we need to accomplish the WOD. Thanks!

BAM - it was Go Time, and Go we went. Dummie Squats into that treat called the Devil Press.... oh man, my form went to the gates of Hades, but my quit was NOT to be found. Huffing and Puffing I put in the work. Man, that was no joke.

Big props to Coach Walt. Came by at just the right time and hit me with an encouraging comment, just when I needed it.

Onto the bike for a smooth spin. Kept it solid and respectable for my level.

Box steps (keeping the ankle happy) and then the rack..... Worked on knee ups, focusing on some strength building.

Gotta say that this wasn't easy, my form wasn't great, but my drive and focus I was proud of.

Couldn't do it without the support of the 6:30 crew. Thanks bros and sis.

Thank you BTS family for adopting me.

Episode 37 T-Bone at BTS Crossfit

Row for fun, Burpee for more fun?.....

March 31, 2022 - March out like a mic dropping bad Mo-fo on karaoke nite at your favorite watering hole.... and March out the 6:30 crew did tonight!

With classy leadership from Coach Erin tonight was a fight we all won. Smooth stretches got us focused for our fun/more fun....

Huge Props to 6:30. Yes world, you heard it at 7:30, The Ringing of the Bell of Kick Ass! Way to go you know who.....!!!!! (not this dude y'all)

This guy paddled the boat like a Titanic survivor the rescue boats forgot about. With some clutch tips from Coach E, the row Roared!

Burpees were as ugly as they should be. Mean and nasty, the burpees got done.

So proud to be a 6:30 Warrior, the gang tonight destroyed the place!!! Don't worry Mike and Heather, that's gym speak for kicking butt......

Thank you BTS for adopting me into your family. Earned the hoodie tonight for sure!

Episode 39 T-Bone at BTS Crossfit

Dazzle them with Numbers

April 5, 2022 - . Tonight was a fun class, everyone at 6:30 would agree.

Coach Jon got us jump rope ready and then prepared us for the dummie bell stuff.... his dramatic pauses in the explaining... well that was just to make us hold them dummies up a little while longer. Good one Coach!

And Ike the cars at Daytona, we were off! Jumpies, dummies, inside, outside... it was a whirlwind of peeps moving. The pace was true and effort was awesome.

Gotta admit the lifting is becoming a little, just a wee little easier. That's progress. More stamina is still in the future.

Still, so funny how the dummie bells seem to get heavier as the hour progresses. I believe there's some scientific or mathematic wrangling that causes that. Hmmmmm, my research continues.

6:30 crew nailed it! So glad!!!!

Thank you BTS for adopting me into your family. BAM, just like that next up is Episode 40!!!

Episode 40 T-Bone at BTS Crossfit

40 For Form and Fitness

April 6, 2022 - Numbers can fool ya, but effort and focus win the day!

Today was a great day to work on my form not so worried about stacking plates and making Sir Isaac Newton and gravity get scared.

With real world class help from Coach Walt, I was able to fully understand and appreciate the angle of elbows and the proper placement of barbell for the front squat. Guys like me can get away with using a little more "muscle" to hammer through a front squat... BUT, ya ain't doing any good if it ain't done right. Well tonight I got much better form in and the results are on the horizon. Very happy and impressed with my growing and learning at BTS.

Part two was all about continued movement and effort. I set a good pace and stuck to it. Mind you, didn't blast any pull ups or box jumps, but I did melt through a t-shirt with my max effort.

The highlight of the episode was the rest of the class. Dang, they were throwing around pull-ups like swearwords in a room full of stevedores... Look it up :)

6:30 crew, You Guys/Gals were so impressive, Wow!!!!! Awesome!

Thanks again Coach Walt for the Pro tips and guidance... can't get that anywhere on the "Fitness Planet"...

Big props to BTS Crossfit. Thank you for adopting me into your family.

Episode 41 T-Bone at BTS Crossfit

Don’t Let The Day take the Hour….

April 8, 2022 - Big Props to Coach Jon Taub for showing that coaching is more than figuring out the amount of plates to stick on the bar or the amount of burpees that will keep me on the edge of exhaustion and certain death....Tonight coach earned even more respect by demonstrating that a coach isn't just about reps and lbs, a coach helps the student focus and finish.

Long and short... I brought today into the box... brought the burdens and feelings from work and life and affixed them to my shoulders like a barbell on a back-squat.

Jon identified this burden and worked his butt off to help me focus on the effort and form. He's good, and also noble. Took time to share that life burdens do enter the facility for lots of people... it's what you do with them that matters.

With Jon's help I was able to get moving, and stay moving. My numbers and levels matter not.... the best barometer for Episode 41 is that I kept moving, Never Stop, Never Quit.

Learned a lot tonight. Fitness isn't just about stacking plates and blasting out burpees. Thanks Coach Jon.

Huge High-Fives to the 6:30 Crew. So awesome to work with peeps dedicated to doing better and sharing their positive vibe with all of us.

Tonight was another huge step forward at BTS, one that measures deep in the three important muscles... the heart, mind, and soul.

Episode 42 T-Bone at Crossfit

"The Burpee is your rest...." - Coach Walt

145lbs Deadlifts and Burpees

21 - 15 - 9 - 9 - 15 - 21

21 - 15 - 9 - 9 - 15 - 22

April 11, 2022 - Monday funday at BTS includes deadlifts (fun), followed by equal amounts of burpees (oh yay, more fun).

Coach Walt got the 6:30 crew stretched and pumped for the regime of movement. Coach always includes stretches that would shred the toughest rubber band.

Onto the fun. 21 deadlifts followed by 21 burpees and down the ladder.... then back up the ladder.

Tonight was a true test of stamina and pace. After the second round of 9 burpees I wasn't sure I had enough in the tank to complete the session.... at my lowest point, Coach came over and told me to face the bar, face the work and find a way...

Well, dang, he got me moving right when I needed it the most. Needless to say we ain't making a demo video of my burpees, but gotta say my deadlifts were well within the window of good ones!

The last grouping of 15 burpees hurt the most. I was gassed.... bit kept going.

The 6:30 crew finished with style and grace. Each of them came to my side, rooting me onto the last batch of 21 deadlifts and burpees. Crushed the deads, I harnessed all I could for the burpees. Something about knowing those who work with you are there to help you finish gives you a pride that gets ya in the gut. Their support got me up off the ground 22 times to finish those burpees, with a plus one at 22. Wow, what a feeling!

Huge thanks to Coach Walt and 6:30 crew. Tonight was proof positive that without them I would have never made it to the finish line.

Thank you BTS for adopting me into your family!

Episode 43 T-Bone at BTS Crossfit

“Gritty-Sprint”

April 12, 2022 - Hey Hey… NO BURPEES! Today we got a chance to work on our push press. Coach Jon Taub started the first half of the session with some good stretches, including some fun ones in which we got to roll our triceps across the barbell like we were rolling out cookie dough…. hehehe (all good). From there we went to the rack…. Ooooooh, the rack. Each one of us got to work on our Push Press skills. The drill was simple, work on your form and build up to a heavy set of three reps. THREE reps. (Someone, not saying it wasn’t me…) thought it was a 5 rep set. Oh well, more work means more results…. I was quite pleased that I could lift and push press 75 - 95 - 115 - 125 - and then 155! Great feeling to push that weight!

Just when I thought the fun could not get better - it was onto the second half of the session. The drill was this: 2 Push Press, followed by 8 Box Steps WHILE holding the barbell in the “elbows to sky” pose. Then it was 4 Push Presses followed by the 8 steps….. then 6 Push Pressed and 8 steps…. and on and on until time expired. Coach called it a “Gritty-Sprint” and he was right. Put two plates on the bar and figured I would be alright (65lbs). Modified the stepper to a short 12” box…. still not a fan of the stepping and such on my rusty lower left hinge.

And just like that we were off. The Push Presses were fun - the steps would have been too, cept for that bar and weight onboard. Dang, those steps caught up to me - took the air out of my lungs as quick as I can get the first cold Miller Lite out of the cooler on a hot summer day! With zero style or grace, I kept on going. Took a few moments to enjoy a sip of delicious water (purchased via the BTS app…. ) and I was back at it.

Big props to the 6:30 crew. World class people, great form and WHOA, some very impressive stats tonight! BAM - you all rock!

Thank you BTS for adopting me into your family!

Episode 44 T-Bone at BTS Crossfit

Episode 45 T-Bone at BTS Crossfit

April 28, 2022 - Constant movement, that's the plan.

9 Finger Ring Rows (5 count)

9 Finger Hand Release Push-ups (6 count)

10 Toes 20 inch box step (15 count)

2 Footed Bike Ride (til told otherwise, hehehe)

6:30 class blasted to work, pulling, pushing, and biking towards success! Coach Erin was great, keeping us focused on form and movement.

This one caught me by round 6. I was moving along, working hard not to split open my recently sewn together finger when it hit me... this is a bit grueling. Huff and Puff I continued, making sure I was chest proud on the bike so I could look cool and get some O2 in me lungs.

Gotta say, I am a better human in body and mind when I'm at BTS. that's because everyone here is awesome!

Thank you BTS for adopting me into your family.

Episode 46 T-Bone at BTS Crossfit

BAM - The Rowboat is a Deadlift!!!!!!

500m Rowboat

200m Run (more like a stumble-jog)

30 maximum efforts at getting my knees up and working on the kipppppp.

April 29, 2022 - Row, Run, Rack... (OK bar didn't keep the alliteration)...

Coach Jon Taub was primed to push the 6:30 class to our best effort. So glad for that, cause it's Friday and well, Fridays can make a sane person silly....

6:30 crew responded with a world class effort. Steph and Big-E led the charge, keeping us on their heels. Highlight of the nite was when Steph took off running on round two.... good thing she's quick, cause she ran out before her row... all good, she crushed the run and rowed across the room like a Warrior!!

MAX effort from all tonight.

Thanks Coach Taub, even though you missed three letters on the upcoming schedule.... hehehehe

Thank you BTS for adopting me into your family.

Episode 47 T-Bone at BTS Crossfit

May 2, 2022 - Benchmark = Whoa, that was tough!

My meeting schedule had me switching things up a little, giving me time to hit the 0930 class. Great group of warriors, as always here at BTS.

Coach Addy was on point and in full GSD mode. Great stretching - really great stretching. I need to remember a few of these for daily use at home…

Today was a “Benchmark” workout. We all did this workout back in March.

A quick roadtrip back on memory lane reminds me of the burpees... the deadlifts, and what seemed like endless wall-balls...

Coach Addy gave us some great prep work and focus. Here's the other great thing about BTS - Coaches, don't know how they do it, but they know. They know the words, the things to say to get you focused and ready. Coach asked us who had done this one before to focus on either time improvement - OR - an increase on one of the movements.

So, the choice was to stick to what I did back in March and try to best my time - OR - replace the ring rows with Kipps.....

The road to my pull-up goes through the Kipp - and BAM - that was my answer.

Time to work. Good pace, but man, those 2 sets felt like 22.

Results:

Time - Under the deadline but not anywhere near my bench.

Effort - Kipps, YES

Effort - Burpees - Ugly but done without any stoppage... yay!

Effort - Deadlift 165lbs (not 155)

Effort - Wallballs felt like they were 40lbs

Time - 19:20

Big props to the coach, Sean Addy. He was there all the way, pushing and pumping the intensity. For sure, without the great coaches at BTS I would have given up a long, long time ago.

Thanks to 0930 for letting me in. Great crew - Awesome!!

Thank you BTS for adopting me into your family.

Episode 48 - T-Bone at BTS Crossfit

May 4, 2022 - The Force is Strong in this One…

Today’s lesson was learned before the episode even began. Check the workout before you show up. Crossfit shoes are great, except for the days we are out running. Oops. Coach Walt was cool, got me onto a Rowboat for a smooth substitution. Very glad for the rowboat - much less stress on the joints. Throw in a little twinge to the lower back I suffered Monday and the row was far better a choice than running the road.

Great workout today. This dude is cool with the kettlebell. Love the movement and the effort necessary to get the bell up to the apex of the move. New twist today was the single arm kettle. Thank you God for keeping the humidity low today - a swampy gym and I would have probably lost hold of that bell a bunch of times.

BIG - and I mean BIG props to BTS and Coach Walt for the great post-game stretch down. Just what my barking back needed, just what some sore bones called for.

Another great adventure with the 6:30 crew. What an amazing group of peeps. Word is on the street - we are the bomb! Proof tonight - additional friendly faces were rockin’ with us! Love it.

May is for the pups - checking in and helping the humane society! World Class move bosses at BTS!

Another successful episode at BTS.

Thank you BTS for adopting me into your family!

Episode 49 - T-Bone’s back is Back at BTS

May 10, 2022 - Stretching Back into a Rhythm

A couple of real true statements:

1. Age let’s you know exactly how old you are.

2. Aleve didn't alleviate my back pain, but is nearly eliminated the T-Bone

The twinge in the back I created last week still wanted to hang around so I have been taking it easy at BTS, at work, and around the house. the Big 5-0 let me know that the back needed a few more days of rest. It also told me with dramatic commentary that Aleve and the T-Bone are not a winning combination….

Enough of that…. glad to be at BTS tonight. Coach Jon was great to adapt the movements to keep me focused and engaged, but not making me double in pain and misery. Good stretches and solid focus on proper form and smooth movement. Yep, all around. Was able to do what I could and be part of the 6:30 crew. Speaking of which, DANG, we have a crew of peeps who continue to work hard, improve, and man-o-man, use great form and awesome effort!

Episode 49 in the books - looking forward to the 5-0!!!

Thank you BTS for adopting me into your family!

Episode 50 T-Bone at BTS Crossfit

50th WODaversay

May 11, 2022 - Words can say it, but can't fully express what today meant to me. Today marks my 50th workout at Burn The Ships.

I am forever grateful and thankful to Mike, Heather, and all the coaches who have been there everyday, helping, promoting, teaching, guiding, and support this journey.

Yay to all the peeps there at each class. You guys are awesome. Big love to the 6:30 Crew - what an amazing gang of inspiring humans!

This part means the most. The BTS family has become such a great part of my life. You have embraced and welcomed me to want to be here everyday.

You have saved me.

Thank you all.

30 Modified barbell pull-up things

200 Single Jumpy-Rope

20 Modified barbell pull-up things

Episode 51 T-Bone at BTS Crossfit

May 12, 2022 - More episodes than years on this planet!!!

Great work tonight. Celebrity coach Mike was in da house and he is a real motivator. Dang, he is good!

The 6:30 crew was light and ready. After instructions and questions Coach told us to get those rubber bands of doom..... I got scared. hehehe

All good, great stretches got us prepared for the show.

Tonight was a great learning class. Got more comfortable on the bar, and not the one with all the Miller Lite. Mike showed us proper grip technique and what a difference it made. Watch out single pull-up, I'm coming for ya!

Thank you BTS for adopting me into your family!

May - Doing it for da Dogs!

Episode 52 T-Bone at BTS Crossfit

I walk with me feet, not me hands..... for now...

3 funtime rounds of:

12 Pike-style Push-ups from the box

50 Air Squats

then a 3 minute oasis

3 more funtime rounds of:

12 25lb push Presses

25 20" Boxsteps

Attention... Mop and bucket for cleanup on aisle T-Bone

May 16, 2022 - A little rain made the day perfect for a steamy, humid episode.

Coach Walt got us stretched and ready for wall-walking, and for some, hand-stand walking on the deck. It was so much fun to watch the 6:30 crew learn and try new and more challenging movements.

I kept my head above water and only slightly stuck on the ground. Learning the Kip push-ups had me feeling funny.... hehehehe... but learned that with correct hand alignment, the effort is best felt in the right muscles of the back...

Throw in like a million squats and some box-steps and this guy was a puddle of effort!

Huge thanks to everyone at BTS, love the spirit and vibe!

Thank you BTS for adopting me into your family!

Episode 53 T-Bone at BTS Crossfit

Dummy-Pedal-Don’t Hurt Tummy

May 17, 2022 - 6:30 class was much cooler and way leas humid today. Everyone was in a good mood til about round 5.... then a brick wall hit some of us (OK, mostly just me....) the rest continued to crush it!!

Dummie Deadlifts then ride the Bike

Repeat 7 times like an endless washing machine.... away we went and it was tough fun!

Got a decent 99 calories on the bike within the 7 rounds of madness. Not to shabby - I was sitting pretty…. Until Coach Jon has us break into partners for a 5 round “cool-down” of sit-ups and dumb bell standing holds.

Thanks Brent for setting the sit-ups tempo like you were in the Crossfit Open finals.... bro, love ya, but why.... why.... why... hehehehe. All good, glad to try to keep pace with ya.

In the end we crushed 150 sit-ups (Brent probably did 90/95 of them) and didn't die! Good times, No, great times today.

Thank you BTS for adopting me into your family.

Episode 54 T-Bone at BTS Crossfit

Gotta Tar the Roof

Light but Right

95 - 95 -95

400 - 200 - 600

May 18, 2022 - Today’s episode had me moving weight inside and outside the box.... (that's fitness talk for the gym), hehehe

Loved this one. Working on back squats was groovy. Note to self.... next time bring two pairs of sneaks.... the ones for the bar, the others for the road.... T-Bone don't barefoot it unless it's the apocalypse....

Great times tonight. Got gassed on the first 400 so I did 200 in round two....

My inner voice told me...You ain't cheating the gym, you're cheating you....

So, the run got done... 400, 200, 600!

Huge Props to Coach Walt. He is always there to inspire you to work harder AND he is so smart about the technique, form, and finish. Walt is World Class!

Thank you 6:30, you guys/gals rock. loved the inspiration during the run!!!

Thank you BTS for adopting me into your family!

Episode 55 T-Bone at BTS Crossfit

Bells & Burps

Super scaled

Burpees

11 - 11 - 13 - 13 - 13

Kettlebells

25lb for 20 Reps

May 20, 2022 - Litle crew for the 6:30 class gave us all plenty of space to enjoy burpees! Yay!!!

Modified the numbers so I could finish in at around 10 minutes... Coach Jon is good, picked me just the right numbers to keep me moving and getting me to the finish line.

For truth.... I threw in another 13 burpees after the bell... gotta keep pushing. (actual time became 11:31)

Gotta say, I hate them but they work. Burpees are the peanut butter and jelly sandwich of crossfit... a simple staple everyone knows about and has available in cupboards everywhere.

Double nickels tonight- 55!!

Thank you BTS for adopting me into your family!

🐕

Episode 56 T-Bone at BTS Crossfit

"Wave them off Coach..."

May 23, 2022 - Constant movement

25 Burpees

400M Run

25 Ring Rows

400M Run

25 Push-ups

400M Run

25 Ring Rows

400M Run

25 Burpees

Yes, I did all that! Would not have been possible without the urging of Coach Addy and the inspirational support of the 6:30 crew.

Needless to say it wasn't all fun and games. dug deep into the belly to find the Warrior Spirit to keep moving.

Big props to the PJ Volunteer Ambulance crew. They were out and about town and seemed to be on Fowler Street each time I went for the run. With a joke, I asked Coach Addy to "wave them off"... Saw them again on the next run and it got me thinking. They were shadowing me like a chubby kid does the Ice Cream Man's truck in the neighborhood on a hot, steamy August afternoon... Best news was that I wasn’t interested in becoming their customer.

All good, got a pace and rhythm on the runs.... wasn't pretty but you can log them into the WOD!

Speaking of not looking good... my burpees are a motion that defies words in the English language.

In the end it was me beating the clock. What a great feeling!!

None of this happens without the support and friendship here at BTS!

So grateful that BTS adopted me into your family!

Episode 57 T-Bone at BTS Crossfit

Pedal for calories, Power through the squats!

Bar and Bike (Front Squat and Pedal for Calorie…

May 24, 2022 - Lots of fun tonight - for real!

Coach Taub got us all stretched and warmed with pinpoint precision.

The 6:30 crew was juiced for this work-out. We got to pick the machine of choice for calorie burn, and we got to work on our front squat with incremental weight addition.

It was a blast - powering through the squats, pedaling to keep pace and rhythm. All good in the house.

Coach Taub was very helpful with my limited flexibility in getting the elbows up for the squat. Bending elbows, come on, I am familiar with that - bar - yep that too - just not quite like crossfit-like...

Every episode is an effort in getting better - and today was a success. Little modification on the first part of the squats got me into a good groove.

More improvements ahead - just gotta keep on keeping on.

Thank you BTS for adopting me into your family!

Episode 58 T-Bone at BTS Crossfit

Pushing Things Into the Air!

May 26, 2022 - Yay, more plates than an all-you-can-eat joint! Coach Erin got the 6:30 crew all stretched and focused on push jerks reps with building sets. This is a lot of fun. Form, yes, for sure, but using the big muscles, this is a fun time moving the bar and those plates.

My focus was taken a bit off due to a little tightness in the right knee. You know when you want to “crack” your knee, that feeling just before it cracks… well that’s what my hinge was saying to me the entire night. Oh well, it didn’t stop me, but it did let me know it was there.

Back to the plates. Started very smart - knowing that the lighter weight would allow me to really work on the form. Elbows Up…. I don’t think they are getting any higher but I am working on it.

Gotta say the 6:30 crew was in-tune. Everyone was working at their own pace, and with a positive vibe AND commitment to good form and heavier weights. So cool to see the crew advancing each and every class! Yay 6:30.

No secret…. Tommy Likey this one. I was having fun. Started real light, 75lbs, elbows up and improving form. From there the plate pile shortened as they lined up on each side of the barbell. Gotta say, mid-weight set of 135 was groovy. Good for the form and not taxing on the effort (too much)…. 155 smarted me. It let me know this was a decent amount of pounds, but it also said to me that form and force will GSD. Next up was 165… Sure, I knew it was heavier, made me think a little too much as I took the bar off the rack. Instantly I knew I wasn’t ready for it. I tried to just push it up... with half-way results. Coach Erin was there. She knew what I did wrong. She offered a tip that changed the rest of the WOD. “Tom, you gotta commit to it. You know you got this, now commit to it and make it happen.” She was 100% right. I stepped right back into the rack, took the bar, one big step back and went to work. With controlled rhythm, smooth movement, and the right use of the big muscles, that bar went up where it should, ONE, TWO, THREE, FOUR, and a final FIVE…. Yep, it GOT DONE!

I was so stoked. Coach knew it and I did it! What a great feeling.

With confidence, Coach Erin knew I could do it… and a little more. After a brief cool-down walk around the room, I added two plates to get to 175.

Coach Erin’s words were in my head - “Commit and make it happen.” Gotta say, it wasn’t WODSTER video material, but I must say that 5 rep set wasn’t half-bad looking. 175 saw the 5 step see-saw up and down and even the plates were happy!

Great night at BTS tonight - so much fun - AND - AND - AND three PR’s from the 6:30 crew! Way to go Erin and Jess.

OH, and sis, you did awesome - great form - you are stronger than you know - get them plates ready for next time - you got this!

Thank you BTS for adopting me into you family - truly saved my life!