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One of the BEST feelings in the world is when you’re hugging a person you LOVE and they hug you back even tighter. 🤗 Cass this is EXACTLY how you make all of us feel when we hug you! On behalf of everyone that is so dang lucky to know you & call you not only coach but friend, HAPPY HAPPY BIRTHDAY BEAUTIFUL!! 🥳 We know you are having an awesome day with your family!! ❤️ Glad we got to celebrate YOU last night at Friendsgiving. Thank you for EVERYTHING you do for Bedlam. We would be nothing without YOU!! We love you! Forever!!!!!!!! Beautiful picture done by the talented @fotoluck_
#hugdealer #hugqueen #beautifulinsideandout #bedlamcrossfit #weloveyou #birthdaygirl
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Relive 20.5 by clicking on the link in our bio!
Album 2 by @cassg22 is up! .
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#bedlamcrossfit
#bedlamstrong
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For your service and protection we thank you.
Happy Veteran’s day to the men and women who have worn the uniform and given their time for this great country. 🇺🇸
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📸 - @cassg22 .
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#bedlamstrong
#bedlamcrossfit
#veteransday
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Will today be the day we get what people are hoping (dreading ) for? 😜
Guess we’ll find out.
Whatever it is, we’ll be ready. Week 5 let’s goooooooo!!
Have a badass day Bedlam and IG Fam! .
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📸 - @cassg22
#bedlamcrossfit
#bedlamstrong
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Don’t get caught at 6:59 trying to add your scores in!
20.4 and your 500m row time trials are due by 7pm. .
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
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20.4 wasn’t ready for us.
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📸 - @cassg22 .
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#bedlamstrong
#bedlamcrossfit
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20.4, ascending reps of wall balls paired with ____________.
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📸 - @stinaaa_07 .

#bedlamcrossfit
#bedlamstrong
#intheopen
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20.3 scores are due today by 7pm!
Also, don’t wait too long to do your 90sec AD sprints for your teams.
We’ll keep the bike nice and warm for you. 😜
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📸 - @cassg22 .
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#bedlamstrong
#bedlamathlete
#intheopen #20point3
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Muscle ups, are you there? .
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Is this the week we’ll see some version of these for 20.3?
We’ll find out tonight! .
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
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This guy learned how to do T2B last week for the first time. His first attempt at 20.2 was scaled. He crushed it.
Yesterday, he came in with the intention of doing it again under the RX standards.
The result? Same as the first. 💥
Congrats to @edward.saldana
And everyone else who set a new personal best with 20.2.
Whether it was the T2B,
Heavy DB thrusters,
Or those cheeky Dubs,
You all gave it your best and came out on top. 🙌🏽
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Happy Tuesday y’all!
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
#intheopen
#20point2
#bedlamteamred
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Don’t be the person at 6:59pm turning in scores! 😜
Redos and 1st Open 20.2 attempts are due today! .
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📸 - @cassg22
#bedlamcrossfit
#intheopen #20point2
#bedlamstrong
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HUGE thank you to @dr.aaronstares of @performancerepublic for hanging out with us last night during our 20.2 heats! He’s always doing his very best to provide the best quality care for our members and his patients.
If you haven’t had the opportunity get worked on by him make sure to get in touch with him! 😄
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#bedlamcrossfit
#performancerepublic
#softtissue #rehab #prehab
#injuryprevention
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Well, happy that ones over!
We had a great time during our “The Open is a Beach” theme last night.
Photos from the mid-morning and 4 o’clock heats are located in the link in our bio.
Check em out!
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong #bedlamteamblack
#bedlamteamred
#20point
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We guessed it!
Although 20.2 has a smaller set of T2B they will become more difficult throughout the 20minutes.
We recommend to stay efficient and use the first method on the left.
Incorporate the lats as much as possible and maintain tension with tighter hollow and arch shapes.
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Best of luck Bedlam!! Posted @withrepost • @cassg22 👉🏽T2B 👈🏽
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Here’s a side by side comparison of the two varying T2B techniques.
Neither one is wrong or more right than the other they simply have a different purpose.
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On the left, the body maintains a tight arch and hollow position with straight legs throughout every rep. This way is very efficient and relies heavily on lat and core engagement. The cycle rate is a bit slower. Best for longer sets of reps.
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On the right, we have a faster version of the movement where the legs bend once the toes touch the bar, reducing the range of motion and time it takes to load for the next rep.
Performing them in this way requires more hip flexor strength than on the left.
These are great for smaller sets and save time from hanging on the bar. .
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The hollow and arch positions are still the foundations for both techniques.
Which one do you prefer?
If you’re doing 19.2 today remember to be smart on your sets especially if this is not a stronger movement for you.
Breaking them into 1-3 sets depending on skill level will help you spend less time on the pull up bar and more time for the barbell. .
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Hope this helps! Good luck everyone. 🙂
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#bedlamcrossfit
#19point2 #butreally16point2
#intheopen
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💥NEW COACH ALERT!💥
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Everyone put your hands together for Ms. Stacey Gilmore! We’ve been so excited to have her here with us from the moment she walked in the door.
She has TONS of coaching and athlete experience and brings in a wealth of knowledge when It comes to nutrition and all things health and wellness.
We appreciate her fresh perspective and her ability to positively influence those around her.
If you haven’t had the chance to meet her make sure you do. She’ll be coaching the mid morning Tuesday classes so stop on by and hop in! .
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Here’s a little more about her!
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. 💥RN
💥Certified CrossFit Trainer Level 1
💥Certified CrossFit Kids Trainer
💥CPR/ACLS Certified
💥CrossFit Games Coach – Teen
💥2 X CrossFit Games Regional Team athlete
💥Ironman Finisher
💥Wife and Mother of 2 🖤Married to AF guy for almost 20 years has been a journey! I have lived in so many places meeting so many great people! Fitness has been a big part of my life after having 2 kiddos and in fact, I even finished a full Ironman 2009. Afterwards, I stumbled upon CrossFit looking for a little different training. I was overwhelmed and hooked at the same time. CrossFit has continued to be my choice of fitness for the past 10 years both as an athlete and coach! I even had the privilege to coach my son to the CrossFit Games in 2018, where he took 10th in the world!
In May of 2015, I graduated from nursing school and became an RN. While this was a great accomplishment, I still didn’t feel like I was really making a difference in people’s health until I started helping some individuals with their nutrition. This led me to get my Precision Nutrition Certification and now help numerous clients with dialing in their nutrition for their individual goals. .
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Thank you for all you do Stacey!! 🔥
#bedlamcrossfit
#bedlamstrong
#infinitenutrition
@infinitenutritionhealth
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20.2 tonight!
Will we be seeing some T2B?
What are your guesses after that very helpful grass hint? 😒
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
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Here’s hoping there’s some heavy cleans on 20.2. 😜
Congrats on the massive PR @dannymshark . 🙌🏽
Have a great Wednesday everybody. .
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#bedlamstrong
#bedlamcrossfit
#threethirty
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💥DEDICATION > MOTIVATION 💥
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Motivation is our reason for doing things. It's a combination
of our desires and willingness to perform whatever task at hand to accomplish the goals that we deem are important in our lives. It's what keeps us focused. It guides us.
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Motivation is an important ingredient in our recipes for success however, it isn't constant. If you've been working hard for something over a long period of time you've likely experienced this. When the newness of a major life change fades, it becomes increasingly difficult to find it
to keep you going. Some days, you don't just wake up with it like you used to. You wonder why its so much harder now than before.
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How we present on any given day is largely determined by the choices we make and the events that happen for us. Some days you feel great, others not so much. How little you've slept, what food you ingest, how much water you drink, how well you manage your stress, and other factors can either increase or deplete your motivation storage.
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What else do we need then that could help us when we aren't so motivated?
It's dedication. Knowing that even after the mood has left you, you are
going to do whatever it takes to achieve your goals. It is an understanding that not every day is going to be great. Accepting that it doesn't have to be, and knowing that even on your worst
days, you can still get better. It is a commitment to yourself and to the process
that keeps you from quitting.
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This journey is not an easy one. It isn't meant to be. If you're in a slump and are finding it difficult to be motivated look within yourself. Remind yourself of your WHY and give it your best for the day. If that means you have to modify. DO IT.
If that means you have to move slower than you'd like to. DO IT.
You'll feel better in the end knowing you still did something
over nothing, and in the process you've learned that even on your
worst unmotivated days, you can still crush it.
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#bedlamstrong
#bedlamcrossfit
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20.1..
Still here..
Still recovering...
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Remember, scores are due by 7pm tomorrow!
For those that haven’t completed their challenges make sure to upload your videos to Instagram before end of day tomorrow as well.
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📸 - @cassg22 .
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#bedlamstrong
#bedlamcrossfit
#intheopen #20point1
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