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Yesterday’s wall balls 💀 .
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📸 - @fotoluck_ .
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#bedlamcrossfit
#bedlamstrong
Great job to all of our BA athletes on their tester today. Y’all are doing BIG things! Keep it up! .
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📸 @fotoluck_ .
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#bedlamstrong
#bedlamathlete
#bodybybolivar
Oh, you don’t twerk between sets during your workout?
Well, maybe you should start. .
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#soliberating #bedlamcrossfit
#bodybybolivar
#bedlamathlete
Hey hey hey!
Dr. @dr.aaronstares is coming back for another AWESOME workshop!
Join us this Saturday and get your learn on.
If your back lights up when working out or
feel like you’re 80 when you’re only 25 this is for YOU. 😉
Starts at 9am and our community Saturday wod will begin shortly after. .
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⚡️ @performancerepublic ⚡️
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#bedlamcrossfit
#bedlamstrong
#performancerepublic
New cycle starts today!
Don’t forget, we’ve got core programmed every day and your optional M-W-F Armor Strength and Conditioning pieces for some extra gains!
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Happy Monday everyone! .
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#bedlamstrong
#bedlamcrossfit 📸 - @cassandrahuey
AD Intervals are better with friends.
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📸 - @cassandrahuey .
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#bedlamstrong
#bedlamathlete
#bodybybolivar
Chunk the deuce to all of the negative people and vibes in your life that hold you back from being great.
Make time for YOU.
This is your year.
This is your life.
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📸 - @fotoluck_
Just like that, 2019 is coming to a close.
Whether it brought you good times, or hard times,
PRs, or set backs,
Strength, resilience, and everything in between; you did it. You made the best of it. Carry that momentum into 2020 and use it to grow into the person you know you can be.
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There are a few things we ask you do to that we think could help you along the way.
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1. Drink more water. 😉
2. Sleep more. (Get that sweet 7-8hrs)
3. Be present.
4. Work on what makes you come alive.
5. Make time for yourself.
6. Say yes to things you want to do, say no when you don’t.
7. Let go of what doesn’t help you move forward.
8. Make time for fitness.
9. Spread kindness.
10. Adopt an Attitude of gratitude.
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If you want to start a business, DO IT.
If you want to get that pull up, let’s work on it.
If you want to see your loved ones more, DO IT.
The time is now.
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To all of our friends and family, we wish you a Happy New Year. Let’s crush those goals, together. ❤️
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📸 - @fotoluck_ .
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#bedlamstrong
Good vibes, always. .
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Approaching the last holiday week!
Don’t forget, we have modified hours on Tuesday (WOD @ 9:30 closed at 12pm) and CLOSED on Wednesday.
All other days will be normal scheduled hours. .
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📸 - @cassandrahuey
***** HOLIDAY SCHEDULE ***** Please be sure to spread the news!
Here’s what our hours will be during the holidays.
From 115 ——> 140# 👏🏽👏🏽👏🏽👏🏽👏🏽👏🏽 All the weights are going up today!! Fantastic job to everyone!!
See you in the PM y’all!!! ❤️❤️
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#bedlamstrong
#bedlamcrossfit
#crossfit
The new year is right around the corner.
This is usually right around the time people start thinking about what they envision for themselves for what’s to come.
•What goals do you want to accomplish?
•Where do you see yourself?
•Are your goals centered around health?
•What impact are you going to make?
To this and more we ask, why not start now?
Why put everything off for a few more weeks when you can get a head start on 2020, today?
There are 15 days left in 2019. Out of those fifteen, 3 of them are holidays. What excuse do we have for the other 12 days of opportunities we could take advantage of?
You have the power over the decisions that you make in your life. If there is a burning desire for you to do something, do it now. The more you wait the more you stall the possibilities for greatness and get in your own way of success.
If it means something to you, you’ll find a way.
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Have an incredible day fam!
#bedlamstrong
#bedlamcrossfit
#newyearnewme 📸 - @cassandrahuey
HUGE shoutout to Dr. @dr.aaronstares for dropping some knowledge bombs for our members this morning!
We appreciate the big turnout for it and we hope you all continue to work hard to increase your mobility and work smarter, not harder. 😉
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We’ll see you next month for our next workshop!
If you would like more information on how to get help from Dr. Aaron feel free to contact him at @performancerepublic . 🙌🏽
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📸 - @cassandrahuey
Giving these babies some TLC. .
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#bedlamcrossfit
It’s cleaning day. 😉
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📸 - @cassandrahuey .
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#bedlamstrong
#bedlamcrossfit
#competeeveryday
This week’s coach feature goes out to @witte_benjamin_bcf !
He loves anything that has to do with the outdoors, fitness, country music, and loving on his friends, family, and love @audge23 . ❤️ He enjoys having the opportunity to help others achieve their goals and has been a major contributor to helping us move forward in every way. We appreciate everything he’s done for our community and look forward to the impact he will make in the years to come. Congrats and thank you Coach Ben! •
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•What are three things most people wouldn’t know about you?
1. I lived in africa for 13 years of my life! viva la africa 😉
2. I was homeschooled all the way through freshman year.... weirdo i know
3. I actually hated crossfit for the first year when i did it but still made myself go!
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•If you could be stuck on an island forever with only three people dead or alive, who would they be and why?
1. Audrey albach because shes been with me through thick and thin and i love her with all my heart!
2. my dad because he is a genius in everything at life and would find a way to get us off the island or at least coach us through our insanity
3. My workout buddy chase guillory because we could have mad pump sessions and get YACKED!!! _
•What’s your favorite thing about coaching?
My favorite thing about coaching is the fact that i get to be a direct impact on a clients success. On top of that i get to spread the knowledge that i learned in school and through out my years of crossfitting.
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•What is the best piece of advice you’ve been given?
Dont try to Become great or the best to fast! from personal experience this usually leads to injury! show up every day and give it your all and 110%, always strive to better yourself. But be in the moment and give it the time that it takes!
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•Favorite movie quote:
1. "if you're from africa, then why are you white" hahaha mean girls
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Photos by: @enrqstudios @fotoluck_ @cassandrahuey •
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#bedlamcrossfit
#bedlamstrong
#bedlamfeaturefriday
We are teaming up with @dr.aaronstares from @performancerepublic to bring YOU all of the knowledge bombs when it comes to workout prep/injury prevention/rehab to keep you healthy, pain free, and strong!
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Please join us for our first of a series of workshops designed to help you feel your best and maintain your fitness lifestyle.
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Saturday, Dec. 14th from 9am-9:30am here in the gym!
Workshops are free to you and are not limited to members. All are welcomed to attend!
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Come meet the gang, learn a ton, workout with our fam, and grab some coffee on the way out. 🤗
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See you there!!
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#performancerepublic
#bedlamcrossfit #livepainfree
21 more days until Christmas but who’s counting? 🎅
Get after it fam! •
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📸 - @fotoluck_ •
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#bedlamstrong
#bedlamcrossfit
Expect obstacles and face them head on. They are going to come up so the way you handle them is what makes all the difference.
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📸 by @fotoluck_ •
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#bedlamcrossfit
#bedlamstrong
#competeeveryday
#bedlamathlete
>> Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity...it makes sense of our past, brings peace for today, and creates a vision for tomorrow. <<
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Grateful for all of you.
From our family to yours, Happy Thanksgiving.
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Bedlam Asks:
What are you most grateful / thankful for this year?
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“I'm thankful that each new day brings opportunities for good. I'm thankful for my friends and family and the support they always give me. And lastly, I'm thankful to be surrounded by love and kindness everywhere I go, most especially at Bedlam - such a gift! ❤🖤❤🖤”
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#bedlamstrong
#bedlamcrossfit 📸 - @cassandrahuey
What are you most thankful/grateful for?
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“I’m thankful for my family and friends and the never ending support they give me. I’m also grateful that I was blessed enough to find a home away from home at Bedlam ❤️”
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Happy Tuesday Y’all!
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#bedlamstrong
#bedlamfamily
#bedlamcrossfit
#gratitude
📸- @cassandrahuey
Bedlam Asks: What are you most grateful/thankful for this year?
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@bedlamjohnny1 : “I’m thankful for a second chance to be home. Around my family. Around people who support me. Thankful that now I know what I have.”
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#bedlamfamily
#bedlamstrong 📸 - @cassg22 @cassandrahuey
🍁Thanksgiving Nutrition Tips🍁
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Staying on top of your nutrition during the holidays can be a challenge. Don’t let 3 days (Thanksgiving, Christmas, New Years) out of the next two months steer you off track. Here are some helpful tips from Coach @sag2525 at @infinitenutritionhealth that are sure to set you up for success.
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• If you set the intention you are more likely to complete it. “I will drink 48oz of water before lunch.” “I will only have 2 glasses of alcohol.” Etc.
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•Pre-logging helps you set a plan, stay within your allotted macros, and help you out your phone down to be with family.
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•Water, DRINK IT.
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•Eat High PRO/low carb fat breakfast. This will help meet your protein numbers easier since holiday meals are really carb dense.
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•PUT YOUR PHONES DOWN. Be present. Enjoy your family. Be where your feet are.
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•Workout if you can before or take a walk after your meal.
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•Having conversations away from the food table help put a barrier between you and food. It will help eliminate the need to snack and will keep you more locked in to your conversations with those you love.
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Be grateful.
Be kind to yourself.
Be in the moment.
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#bedlamcrossfit
#bedlamstrong
#infinitenutritionhealth
💥 Dip Progression: Single Leg Self-Assisted Dip 💥
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Are box dips getting easier for you?
Are you ready to take it up a notch and challenge yourself?
Give this dip variation a try.
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Pull up a bench or a box within reach beneath your dip station and use your leg to push against it to assist you during the movement.
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Unlike bands that can create dependencies and do a lot of the work for you; self-assisted spotting progressions like this allow you to perform the movement at full range of motion with resistance you can control.
You choose just how much help you need by pushing your leg on the bench/box.
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This progression can also be used on the rings once dips on a fixed station become easier.
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Other ways to make these challenging: •Slow the lowering (eccentric) phase of the movement.
•Full body weight lowering, then use single leg spot to press back up. •Add load. (Weight vest/belt)
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Hope this helps! .
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#bedlamstrong
#bedlamcrossfit
#ditchthebands
Don’t let the fear of what could be stop you from taking the first steps towards working towards your goals.
You can do this.
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📸 @cassg22 .
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#bedlamcrossfit
#bedlamstrong
Gobble gobble!
Here is the holiday schedule! .
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Happy Monday everyone!
🍁🍁🍁🍁🍁🍁🍁🍁🍁
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#bedlamcrossfit
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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