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This week’s Friday feature shoutout goes out to @ryan_a_duran ! He’s loving, humble, and his thirst for learning is unquestionable. You can find him slanging weights with the 5 o’clock crew most days. A true definition of friend he’s there for you if you need anyone and his support is deeply felt. Thank you for sharing your kindness and giving your best in the gym every day even on the days when motivation is nowhere to be found.
🔸What is your "Why"?
The whole reason I joined Bedlam is because I was working out on my own and I started to become bored with my workouts I was losing motivation I lacked the mental push to get up and go to the gym and if I did make it I was a dragging to get through a workout. So I wanted something that made me excited to workout, something to push me and motivate me to be better. And I definitely found that at Bedlam! s/o to @ffeli_puentes for introducing me lol
🔸What is something you left behind in 2020?
Laziness! Lol Of course I still have my lazy days but I’m trying to stay as active as I can this year. Im trying to be more focused on utilizing my day to the fullest and do more for me.
🔸What do you look forward to accomplishing in 2021?
Growth in 2021 is a big goal for me. Not just physically but in my career and life in general. I want to travel more and explore different things something I have wanted to do for a long time.
🔸What have you learned about yourself doing Crossfit this long?
Not to underestimate myself and to not be afraid to do things that make me uncomfortable. Joining CrossFit was a little scary for me since I had this mentality I wasn’t physically ready for it but I surprised myself and continue to do so. I have a lot of work and learning to do but CrossFit has been a fun and exciting challenge for me.
🔸What do you enjoy most about Bedlam? The people, hands down, some of the best people ever are here at Bedlam! I’ve gained some amazing friends who are always super motivational! (And crazy lol) I’ve said it before but Bedlam has made me fall in love with working out again! And a lot of that comes from the support that Bedlam brings!
#bedlamfeaturefriday
#bedlamstrong
Let’s go Monday, time to put in some work!
#bedlamstrong
It’s #bedlamfeaturefriday and this week we are featuring Ms. @jennakratz ! Undoubtedly, Jenna could win every single "Best Smile" "Best Human" “Most Likely to Change the World” superlative out there. No joke, there isn't anything Jenna can't cure without her presence and positive attitude. Her work ethic and determination are stellar as well. You'll often find her staying after class working on weaknesses. During workouts she is intentional about how she moves and listens to her body when it's in need of rest. In a few short months she exceeded many personal bests and continues to crush her training all with a smile and sweet laughter. Thank you for being such a light for all of us Jenna. Congrats Feature!
🔸What is your "Why"? 🔸
Crossfit gives me a little dose of everything that makes me feel good. Watching my body transform, mentally challenging myself, a time to decompress and a place to feel connected and supported by others. My body is filled with happiness from head to toe! I am so grateful I found Crossfit.
🔸What is something you left behind in 2020? 🔸
Isolation! I need people in my life. They are my oxygen. Connection, helping others and spreading joy is part of my DNA.
🔸What do you look forward to accomplishing in 2021? 🔸
Visiting my first National park. Besides being at the gym being in nature is a place I can escape. I feel alive and carefree! Location to be determined.
🔸What have you learned about yourself doing Crossfit this long?🔸
I have always strived to improve in my technique and getting stronger. Crossfit challenges my mind and body everyday. I have learned that in order to improve you have to listen to your body. Recovery days are just as important. Also, success looks different for everyone. Scaling and modifying movements is always an option especially if you have limitation you can’t control. We each have little victories tailored to us.
🔸What do you enjoy most about Bedlam?🔸
The community! My smile says it all when I walk through those garage doors. 🙂 Being surrounded by beautiful souls that encourage me daily and light up my day is one of the most incredible feelings. Thank you Bedlam family!
#bedlamstrong
“It is not the critic who counts;
not the man who points out how the strong man stumbles,
or where the doer of deeds could have done them better.
The credit belongs to the man who is actually in the arena,
whose face is marred by dust and sweat and blood;
who strives valiantly;
who errs,
who comes short again and again,
because there is no effort without error and shortcoming;
but who does actually strive to do the deeds;
who knows great enthusiasms,
the great devotions;
who spends himself in a worthy cause;
who at the best knows in the end the triumph of high achievement,
and who at the worst,
if he fails,
at least fails while daring greatly,
so that his place shall never be with those cold and timid souls who neither know victory nor defeat.” - TR
#bedlamstrong
Monday, let’s do this 👊🏽
New cycle starts today,
8 weeks to the Open
and barbells are 🥶
Come warm them up!
#bedlamstrong
We love each and every single
one of our members and want to celebrate
them as much as possible. Feature FriYAYs are BACk FAM!
We are kicking off the first full week of 2021 featuring
the one, the only, Monica Martinez!
Monica is a steady 5pmer (shoutoutttt 5ers), image creative,
and all around BA. No matter the mood she pushes through
her hardest days and makes time for herself and shows up.
Whatever her best is for the day, she gives it.
Aside from her determination to improve she's just fun to be
around and makes the 5pm class that much more fun.
Thanks for being you and coming into our lives Monica.
Read her interview below:
💥What is your "Why"?💥
My why is pretty selfish, but I do it for myself, for my mental and physical health. However, I’ve come to realize my why at bedlam particularly, is because of the people.
The people who have turned into my family and make me feel the best I can. The family that makes me smile and laugh on my worst days, that’s my why.
💥What is something you left behind in 2020?💥
Covid. 😝 I hope I didn’t just jinx myself. But I want to leave a negative mindset in 2020. Positive vibes only.
💥What do you look forward to accomplishing in 2021?💥
Goals in my career including learning more and expanding on my photography. Traveling more, I miss it. And reading a book a month, at the least.
💥What have you learned about yourself doing Crossfit this long💥
That I can do anything I set my mind to with the right people around me. That I should push myself because hard work pays off. Most of all, to not be afraid of failure.
💥What do you enjoy most about Bedlam💥
This goes back to my why, the family, the community, the best people on the planet. The love you get for that hour (or more) you’re at the gym and it makes you not want to leave. The encouragement and hype teams. #bedlamforever
#bedlamfeaturefriday
#bedlamstrong
:: To change ourselves effectively, we first have to change our perceptions. ::
The attitudes we adopt can either make what we face turn into a set back or an opportunity.
We change the mind
We change our life.
#bedlamstrong
#ponypower
#dantheman
Reload week.
It’s a great opportunity give your body a much needed time to recover. You are not designed for a marathon of hi speed and intensity every day. There’s a purpose in slowing things down while promoting a good dose of blood flow at a sustainable pace.
This time of any cycle is also where we do some reevaluation regarding personal and fitness goals. Where we refine our “Why.”
It is what drives us to train especially on the days where motivation can’t be found.
It is the force behind every rep we do and every skill we earn.
It is what steers us in the direction that we want to go.
Like the seasons our “why” is fluid and can change at any time. Subject to circumstances outside of our control, it serves us only as long as we hang onto it. It’s something we must believe in.
Throughout the week we challenge you to look deep and envision what fitness looks like for you. How do you want it to fit within your life this year? What purpose will it serve?
Are you doing it for health? To compete? For mental health reasons?
Whatever your “why” is and however it morphs as time moves on, don’t ever forget it.
On days when training gets hard, when things don’t go the way you imagined, remember why you started in the first place.
It won’t be easy. There may be set backs and that’s ok. Keep going.
If plans don’t work out don’t change the goal, change the plan to get there.
Have a great start to your week fam.
✌🏽
#bedlamstrong
Here’s to doing more with less,
to celebrating progress no matter how big or how small,
to starting something new even if it scares us,
to following through on plans,
to doing more and talking less,
to taking our health to the next level,
to changing peoples lives and choosing kindness first,
to drinking more water, getting more sleep, and building healthier relationships with food and exercise,
to getting 1% better every day.
If you’ve been doing this, keep at it, if you haven’t, it’s a great day to start.
We don’t need the start of a new year to help us in bringing about new change, but it’s a perfect time to set goals and envision what this new year can look like.
The power is yours.
We are grateful for what 2020 taught us and hopeful for what we can do to make 2021 our own.
Happy New Year fam.
Stay strong.
Stay positive,
Be relentless in your pursuits.
#bedlamstrong
It takes a few steps,
Day by day,
Sometimes big,
And sometimes annoyingly small,
But it’s still forward.
No matter how long it takes, the path towards what you seek reveals itself after enough steps.
Stay the course.
Relish in the journey.
Here’s to the last couple of days in 2020. A year of gross change, reflection, and opportunity.
#bedlamstrong
From our fam to yours, we wish all of you a Merry Christmas and Happy Holiday. 🤗🎄
We hope that you all whom are traveling get there and back safely.
We’ll be open tomorrow for our normally scheduled Saturday hours. Come get your fitness on and start your weekend right!
#bedlamstrong
It’s lifting day.
See you at the bar fam!
#bedlamstrong
💥HANDSTAND WALK TIPS💥
Two common faults we see when athletes approach this movement are:
1. Rushing of the hands on the initial kick up
2. Non-linear position when walking
⚡️Video 1⚡️
The top video shows an exaggerated version of what we see when some athletes rush their hands forward BEFORE their legs can kick up over their midline.
In doing this you don’t allow your body the opportunity stack itself and your bodyweight load does not fully transfer where it needs to be.
•Be patient and wait until your lead kicking leg gets vertical. (Stacked over hips) The momentum generated from your initial kick and that of the trailing leg moving to meet the lead will help propel you forward.
⚡️Video 2⚡️
The top video shows what it looks like when someone handstand walks in a very arched position. Yikes!
This is the least efficient way to perform the movement. You have to work so much harder to move forward and it doesn’t feel very good either. 🥴
The middle video shows a more stacked position. Stacking bone over bone in this way gives you more stability and allows your skeletal structure to maintain your upright position and use less of your muscles. Walking in this way can help you go for longer distances and prolongue fatigue with practice.
The bottom video is what someone can choose to do if they need to walk a bit faster but still maintain a roughly stacked position throughout most of the body. (Knees to wrist) Bending through the knees puts more load in front to give you momentum to move forward.
Always remember: Stack & Squeeze
Hope this helps!
🤗
#bedlamstrong
Chasing that arm pump today 💪🏽
Here’s to getting through mid week! Keep grinding everyone!
#bedlamstrong
Military families hold a special place in our hearts. 🇺🇸 Especially during the holidays when so many of them are away from their loved ones. This year we are coming together to give back to the men and women who sacrifice everything so that you and I can have our freedom. This special collection of donations will be sent directly to coach @stinaaa_07’s brother in laws Air Force squadron in Afghanistan. They currently do not have access to toiletries or hygiene items except for what is sent to them. Here is a list of most wanted/needed items for both men and women:
Deodorant
Toothpaste/toothbrushes
Mouthwash
Baby/cleaning wipes (huge need)
Toilet paper
Soap
Shampoo
Feminine hygiene products
Baby powder
Foot powder
Hair ties
Laundry detergent (pods or powder)
For morale:
Sunflower seeds
Beef jerky
Coffee
Trail mix
We will have bins to collect the items up here at Bedlam! Cash donations will be accepted as well. Just contact me (jessica) and I will put the cash together and use it to purchase more items! We will be taking donations until Saturday, December 19th! We really really appreciate all of you and look forward to giving back to these special humans for all that they do! #bedlamfamily #giveback #militaryfamily #godblessamerica #godblessourtroops
👁 Spy a thumb wrap
Some of you do, and some of you prefer the suicide grip. (Bunch of crazies) We get it though, hand size can play a major part in your inability to get that thumb around.
Here’s why we like it and encourage it as much as possible.
💥Grip💥
That thumb although small, is quite fierce in its ability to give you an advantage and increase your hang time. Wrapping it aligns the wrist and shoulder in a better way to recruit your wings (lats) allowing for more distribution of load. Your forearms can now share the work and you can get more reps! 👍🏽
💥Less Tearing!💥
Suicide gripping forces you to rotate those hands more around the bar while cycling through Reps increasing friction. Wrapping the thumb will reduce the need to rotate and allow you to articulate through the wrist.
💥Skill Transfer💥
Bar muscle ups, ring muscle up variations, DB movements, and Oly cycling require your thumbs to be wrapped around. If your goals involve moving up in skill level you’ll need to eventually get that thumb around and put some work in. Why not just start now so you can be prepared later? 🤷🏽♀️😜
#bedlamstrong
Setup.
Brace.
Squat.
Repeat.
New Cycle starts today! Our focus will shift towards building strength endurance with moderate percentages and reps paired with gymnastic elements.
Have a fantastic start to your week everyone. 👊🏽
#bedlamstrong
We hope that however you spent yesterday was filled with love, good food, and plentiful moments of gratitude. 🤗
Each day we are grateful for the opportunity to serve you and be a part of your health and fitness journey.
Whether you’ve achieved your goals or are on your way, we hope that you have taken a moment to appreciate what your bodies can do for you and show yourselves grace for the hard work you’ve done.
We’ll be back to regular hours tomorrow and new schedule and cycle starts on Monday.
Enjoy the weekend fam. 🧡
#bedlamstrong
💥HSPU DEVELOPMENT💥
HSPU can be rough on the shoulders and on your neck if you haven’t practiced them enough. In order to build resiliency and the endurance needed for this inverted move we have 3 movements you can incorporate into your routine to get stronger at them. Swipe through to see!
⚡️HEADSTAND⚡️
The connective tissue and musculature supporting your neck need to be trained just as much as your shoulders do for this move.
Practicing headstands is a great way to do this.
- Slow and smooth is 🔑
Control your body and practice breathing
- Stay TIGHT, squeeze everywhere
- Start small with slowly getting weight on your head and progress to getting full bodyweight load over time.
⚡️HANDSTAND HOLD⚡️
-Hands under shoulders
-Squeeze body and stay tight and long
-Actively push ground away and get head through the window
⚡️HSPU NEGATIVES⚡️
These are excellent for building pressing strength and also learn how to control the lowering phase of the full movement so you don’t land harshly on your head. 🤪
- Stay tight! (See a pattern here? The tighter you are the lighter you are!)
-Lower carefully until head rests on the ground.
-Keep pressing don’t lose tension!
-Scale by adding a mat to decrease the height you have to travel. As you get better increase the height to make it more challenging! 👍🏽
#bedlamstrong
#instagramhatesmusic 😒
#repost
History of "Coffland"
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.
Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.
_
Hang out with us today and give this WOD a try. 😉
The biggest Holiday buffet is coming up! 🦃 Here is the schedule for what to expect next week. Gobble gobble!
#bedlamstrong
You won’t always be motivated.
The road to progress isn’t linear and is often riddled with many peaks and valleys that aren’t always paved.
Some days you feel like you take steps forward and others it’s as if you’re speeding in the opposite direction.
Stay in the fight.
It isn’t motivation that gets you through on the hardest days,
It’s the dedication you have to yourself and to the goals you hold yourself accountable to even they end up changing.
You’re worth showing up for.
Your best may look different from day to day but at least you can look back and say you tried no matter what.
#bedlamstrong
#youreworthit
#yesyoucan
Heavy Back Squat single you say?
🤪 See you on the squat rack fam.
Have a great start to your week!
#bedlamstrong
#legday
Happy happy HAAAPPPYYYY birthday to the heart and soul of Bedlam!! 🥳❤️
Couldn’t be where we are today without this special human! And sure as heck wouldn’t want to do it without her!! 2020 has been one wild year with lots of ups and downs...but one of our constant ups has been this special person right here! Cass, we are all soooooko thankful you have been here for all of us every step of the way! I know I’m saying this on behalf of the entire Bedlam family, we LOVE YOU so much CASS!! Thank you for EVERYTHING you do for all of us...from all of your bad ass pictures, to handling all the social media, to your well thought out programming 😅 to your solid advice, always lending an ear when we need you and everything in between!! You are truly the BEST!
Sending you lots of air hugs & fist bumps!! Can’t wait to have one of your warm amazing hugs again soon (we all know they’re the BEST)!! If you haven’t wished this beautiful girl a happy birthday yet drop her some love below!! 👇🏼 Love you Cass and HAPPY HAPPY BIRTHDAY AGAIN!!😘🤗😘🤗 #hugdealer #bedlamfamily #thankyouwillneverbeenough
Honoring the sacrifices many have made for our country in the name of freedom and democracy is the very foundation of Veterans Day. - CR
To our fellow women and men who have served and continue to do so, we extend to you our deepest thank you. 🇺🇸
#veteransday
Every day you’re doing something that other people choose not to.
Be proud of your accomplishments and the time and effort you’ve put in to get to here.
There’s progress in every day.
Happy Monday Fam!
#bedlamstrong
Stay focused and stay determined.
Don't look to anyone else to be your determination
- have self-determination.
It will take you very far.
-JS
#bedlamstrong
>> Ships don't sink because of the water around them; ships sink because of the water that gets in them. Don't let what's happening around you get inside you and weigh you down. <<
Worrying about things doesn’t make what you’re facing any better. You must act.
However large or small of a step forward is still in a direction you weren’t going before.
Control what you can around you and continue to be the kindest most badass person we know you can be.
🙌🏽
#bedlamstrong
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