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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
Relive 20.5 by clicking on the link in our bio!
Album 2 by @cassg22 is up! .
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#bedlamcrossfit
#bedlamstrong
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
20.5 was 🔥🔥🔥
There were so many you crushing this nasty trio and we are so freaking proud of every single one of you.
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We are so grateful @fotoluck_ was there to work his magic and capture some special moments.
Check out the album in our bio and show the guy some love!
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📸 @fotoluck_ .
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#bedlamstrong
#intheopen
#bedlamcrossfit
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
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
There’s nothing quite like thunder from crashing barbells.
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Photos from 20.4 are up in our bio! .
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
#20point4
#intheopen
20.4 wasn’t ready for us.
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📸 - @cassg22 .
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#bedlamstrong
#bedlamcrossfit
We are so grateful to Christlin for walking through our doors. Her soul is sweet and she is never afraid to give you her most authentic self. This boho beauty packs a punch and even when life throws its worst at her she manages to overcome the obstacles and come out on top. In the gym, she's everyone's motivator and if you're lucky enough to be her partner, she'll bring out the best in you and give you that push you need. Thank you for your honesty, hard work, friendship, and dedication. You're the spice we need at 5am and we appreciate all that is you. Congrats on being this week's feature! .
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•3 Words that describe you the best are:
Strong, Compassionate, & Brave.
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. •What are you most passionate about?
Motherhood. Being a a mother surpasses all of my greatest accomplishments. I dreamed of being a mother most of my life & I thank God daily for blessing me with my family. Shout out to my man, Chato, for teaming up with me on this one! .
. •If you could have dinner with 3 people dead or alive who would they be and why? Both of my grandmothers in heaven is all I can think of right now. I’d voice record the whole conversation and ask them as many questions as possible. Maybe throw in a few jokes to hear their laughs again. .
. •What is your favorite quote to live by?
Can’t think of a quote that I really love but I do have a scripture. “Walk by faith not by sight” 2 Corinthians 5:7 ❤️
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•What do you like most about being a part of the Bedlam fam?
Bedlam has become a place of connection, reassurance and love for me. Being able to sweat here is just a plus. The moment I walked into the gym I was welcomed with warm hugs from strangers, dope ass music & this feel good vibe that everyone knows if you’ve ever stepped into Bedlam. I’ve made authentic, life long friendships here and you guys make me feel strong in every way possible. .
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#bedlamfamily
#bedlamfeaturefriday
#bedlamstrong
#bedlamcrossfit .
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📸 - @fotoluck_
@cassg22 .
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20.4, ascending reps of wall balls paired with ____________.
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📸 - @stinaaa_07 .
#bedlamcrossfit
#bedlamstrong
#intheopen
The Open has a twisted way of lighting that competitive spark within you.
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During 20.3 @tara_a12 set a goal of getting at least 1 HSPU RX.
Leading up to the Open, she has worked her tail off to get stronger.
She can do strict box HSPU like a champ and has begun to incorporate wall negatives and progress in the skill.
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During her heat last Friday she smoothly got through the deadlifts at #155 and made her way towards the wall.
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With a deep breath, support from her judge and husband watching by her side, and confidence, she kicked up onto the wall and did her thing.
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She got it. The rep she was hoping for, happened.
It wasn’t because of luck. It was because of everything she had done before that day and the belief in herself to try that did.
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Way to go Tara!
Beleive In yourself enough to try because that just might be the thing you need to get you what you want.
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#bedlamcrossfit
#bedlamstrong #intheopen #suckithspu #believeinyourself
#competeeveryday
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
Heavy deadlifts or just really bad gas? 😜
Either way, 20.3 sucked! Photos are up click the link in our bio for more!
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong
#20point3
This standard is no joke! Practice practice practice and don’t waste energy on unnecessary attempts.
Good luck on 20.3!Posted @withrepost • @bedlamcrossfit 💥KIPPING HSPU💥
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1st Video: How to Execute
Once you have developed the required strength for this more dynamic inverted press (HS holding, BOX HSPU) then you are ready to kip! 🔻Kick Up into a handstand on the wall
🔻Lower carefully into a tripod position. Top of head, and hands must be firm on the ground. 🔻Maintain elbows at a 90 in front of head to establish a strong, and stable pushing position.
🔻Lower legs by bringing knees as close to elbows as much as possible, rounding the back and maintaining contact if needed. 🔻Agreesively drive legs upward and extend the hips. When you feel weightless push to lock out.
Do not drive legs and push at the same time or you’ll go nowhere. Legs/hips, then push.
Squeeze core and butt while pressing the ground away. .
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2nd video: Kipping through knees vs. Kipping through Hip.
🔸Knees: shorter range of motion allows for faster cycling through reps. More demanding of the shoulder. Strength definitely required. Better for smaller rep ranges. 🔸Hips: longer range of motion means slower cycling rate but loads the hips for a stronger kip. Less upper body is used which allows for bigger sets. Beginner kippers start here. .
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#bedlamcrossfit
#bedlamgymnastics
#stayhollowmyfriends
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
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
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
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
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
20minutes? That’s it?? 😜
Highlights from the mid morning crew.
Way to go Bedlam! .
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📸 - @cassg22 .
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#bedlamcrossfit
#bedlamstrong #intheopen
#20point2
Not many people can claim the Day 1 Title. Squares has been here when Bedlam was simply an idea.
She dedicates her days to teaching the brightest kindergarteners around and then
comes to Bedlam to do the same here. She's 1000% heart. Squares is the kind of person you go
to for the truth, for a shoulder to lean on, and believe it or not, a good laugh. Those lucky enough
to know her deeply can attest to that. There insn't anything she hasn't done for us here and honestly
we wouldn't be who we are without her. Like wine she gets better with age and she's stronger than ever.
Thank you for all of the late nights, for planning our social events, for keeping our home clean,
for your encouragement and coaching knowledge, for your friendship, and for everything else you do.
We are damn lucky to have you. Here's to you, Feature. .
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•What are three things most people wouldn’t know about you?
1. Unlike my brother, I am extremely shy around people I don’t know. It takes some time for me to open up and be my true self.
It’s a constant struggle/challenge for me to be myself and let others accept me for who I am and not worry about what they think.
2.I am a huge fan of The Wizard of Oz. If it’s on tv I’m more than likely going to watch some of it, if not all of it.
3. I hate peas!
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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?
Jimmy Fallon and Justin Timberlake, because if I’m going to be eating bugs and living under sticks I better be laughing and having a good time.
God, because I have so many unanswered questions. .
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•What’s your favorite thing about coaching?
Being part of a group of positive, humble people who enjoy working out and truly care about one another. .
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•What is the best piece of advice you’ve been given?
Trust your gut and your heart. They always know what’s best!
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•Favorite movie quote:
You’ve always had the power, my dear, you just had to learn it for yourself. - Glinda (the Good Witch), The Wizard of Oz
Not from a movie but I’ve always felt this was written for me....
“I, myself, am made entirely of flaws, stitched together with good intentions.” -Augusten Burroughs .
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
💥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
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
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
💥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
Friday’s Tie-dye theme was epic!
Thanks to all of you who took the time to put their own little spin on their shirts a couple of weekends ago. .
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Photos of Friday’s heats can be found in our bio!
Have a great Monday everybody!! .
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Week 2 here we go!
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#bedlamcrossfit
#bedlamstrong
#bedlamteamred #bedlamteamblack
#tiedye 📸 - @cassg22
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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