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New cycle, more squats. 😍
Let’s get it Bedlam!
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#bedlamstrong
Week 5 of every cycle has proven to be an exciting week for a lot of people in the gym. The PRs spread like wildfire, the intensity turns up, and the electricity in the air is unreal.
Shoutout to all of you who keep it real, work hard, and lift each other up no matter what day it is.
Happy Friday fam!
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#bedlamstrong
Cheers to the most fittest 87 year old in San Antonio. Your selflessness, hard work, and dedication to Bedlam are deeply appreciated. We love you bud and wish you all of the best on this special day. Here’s to many more!
#bedlamstrong
Progress, no matter how big or small, is still progress.
Celebrate the wins in your life fam! They’re a sign you’re going in the right direction and everything you’re doing is falling into place.
Happy Friday to you all!
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#bedlamstrong
Fitness is a lot like relationships, you can’t cheat and expect for things to work out for you. 🥴
Cutting corners doesn’t get you to your goals faster. Shaving reps off doesn’t make you fitter, shortening your range of motion doesn’t get you stronger, and gloating about your time doesn’t make you the best athlete.
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In the end, doing all of those things doesn’t affect anyone else’s fitness but your own.
Keeping it real with yourself maintains your integrity and shows you value every part of your journey and those of others no matter where it begins.
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Fitness is more about the 23 hours you spend OUTSIDE of the gym. You can’t out train poor sleep, an unbalanced diet, little water intake, and mental health.
If you’re doing everything right in training but still aren’t seeing progress, chances are there’s a missing piece of a larger puzzle that needs a bit more attention.
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However overwhelming fitness can be, the hardest part is taking that step forward to do something about it and staying consistent with it.
We believe you can do it. Do you?
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#thebesttimetostartisnow
#realtalk
#bedlamstrong
You are worth every bit of hard work.
Let’s make this week better than last fam!
Monday here we go!
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#bedlamstrong
#competeeveryday
Cool weather —> Cooler swag! 😍
Hoodies, jackets, sweatshirts, T-shirt’s OH MY!! 😱 Time to get your Bedlam Fall gear!! 😍Click the link in our bio for more information and to order! You have 2 weeks!
Shout out to @flahshipprinting + @ja_bedlam for putting your creative juices together! We love them all!
#christmascomingearly #oneofeachplease
#bedlamstrong #bedlamswag #itsfallyall
Daily checklist:
Fitness ✔️
Framily ✔️
Water/Sleep/Food✔️
Good Vibes ✔️
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What are some of your daily to-dos you incorporate to be successful ? We wanna know below!
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#bedlamstrong
Ready to cheer on these athletes at this weekends @trinitycomps DUALITY competition!
If you’re able to come out please show your support for these athletes as they’ve worked very hard the past couple of months to prepare for this.
We wish you the best of luck fam!
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#bedlamstrong
#duality
#trinitycomps
One will face many defeats in a lifetime
but one mustn’t be defeated.
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#bedlamstrong
Today looks like a really good day to work on your health. 👍🏽
Fitness doesn’t have to be heavy barbells and or mimic insane intensity like those popular videos you see on your discovery page.
What are some things you can do to get started?
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• Walk around your neighborhood for 30min. Add in some air squats and lunges every few minutes to switch it up and add some extra spice🔥
•Dance in your living room
•Do Some yard work
•Pick up a recreational sport like disc golf or handball
•perform isometric holds or body weight movements throughout your at home work day
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Foregoing movement because you lack equipment or a space is the excuse we give when we just don’t want to commit to moving.
The world is your gym. Every little bit counts. 🙌🏽
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#bedlamstrong
#healthiswealth
#30minadayisallyouneed
It’s squat day and all of a sudden you look down at your 86 year old hips and wonder how in the heck you’re going to open them up. 😳
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Sitting for prolonged periods of time can do a number on your mobility. Hip flows are a great way to increase blood flow to your hip region and increase your range of motion through dynamic movement.
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Here’s coach @cassg22 favorite flow. Perform 10 reps of each movement (more of you need it).
Make sure to squeeze your butt to open the hips further and give your hip flexor some love.
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More hip opening tips coming your way!
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#bedlamstrong
“If you don't like something, change it. If you can't change it, change the way you think about it.”
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Reminding you that you have the power to change your reality and get what you want out of this life.
Progress isn’t linear and you’re going to have set backs but that’s where we grow and become more than what we thought we could be.
Here’s to a fresh week!
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#bedlamstrong
We will never forget the first day Raquel dropped in for a class. Aside from her reciprocated kindness and good vibes she moved a barbell so well it it made our heads spin. From that day on it was evident this girl moved with a purpose. She wasn’t focused on beating the other person she was simply looking to get better. Every day she soaks up as much knowledge as possible and is always looking for opportunities to share it in hopes it can help someone else like it did her. As a training partner, she’s amazing. She’ll push you to go faster than you want to; motivate you to load that bar up because she knows you can; and she’ll never leave the last one working alone. We love you Raqs. Thank you for being YOU and for your constant source of inspiration.
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•What are 3 things you are most grateful for today?
1) David - always down through thick or thin, super supportive, sacrifices to make me happy;
2) My perseverance - not giving up when times are hard has allowed me to achieve goals and succeed in ways that I never thought possible - spiritually, physically, mentally, and emotionally.
3) Support system - my friends all over the globe that I've met and connected with at different times in my life. Even if I don't keep in touch regularly, I can always reach out to catch up and re-connect, share a good laugh, pick up some nuggets of wisdom, or have a quality conversation that allows me to recharge and/or sum up the personal courage to continue striving for my goals.
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•What are 3 things most people don't know about you?
1) I got kicked out of college after my first year. Then I returned to school after joining the Army National Guard, moving to a new state, and figuring out my short term goals and purpose. Now I have a an associate's degree, bachelor's degree, and working on my doctoral degree in Physical Therapy. It's been a rollercoaster ride that wouldn't have been possible if I hadn't been impulsive and became a "Weekend Warrior." Started from the bottom - now we here! Debt free, baby! 2) I'm mixed with Black and White.
3) My grandma raised my little brother and I by herself, on a fixed income, on the Southside of Chicago.
Cont 👇🏽
We will be closed Monday September 7th for the holiday but that doesn’t mean fitness can’t be done!
Be sure to check your SugarWOD for some workout options that you can do from home if you’re itching to sweat a little. 😁👍🏽
We’ll be back to normal schedule on Tuesday for our reload week before we start a brand new cycle September 14th.
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#bedlamstrong
Box jumps.
They’re a skill that a lot of people who have them don’t think about often or nearly at all.
There’s no denying that fear one is filled with on their first attempt at one, especially when it is at a height they’ve never tried before.
It’s a rush.
Your heart rate spikes,
Your hands start to sweat,
And doubt tries it’s hardest to get you to walk away.
When you do get it though, and those two feet hit the top as you stand up mannnnnnnnn does it feel good. 😁
@cristina_corales knows what we’re talking about. During a workout a few weeks back she shook that doubt off and completed box jumps for the first time and has been doing them since.
Way to go mama. Keep up that courageous spirit!
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#bedlamstrong
#mitchmondaymassacre sure doesn’t disappoint.
See you at the bar everyone, hope your Monday got off to a great start!
This week’s feature spot light is shining on Chris Chaouachia. You’ll never find anyone cooler than a cucumber like Chris here. He’s an educator, handy at wood working, and also a proud dog dad to a gentle giant name Rhino.
He wouldn’t believe this but he’s the kind of guy you spot in the gym that leaves you standing still as you watch in appreciation for his movement. His gymnastic and Olympic lifting technique is meticulous and motivating. His attention to the details and the intention he sets forth every day is a big reason for his success and continued progress to make fitness work for him in this ever changing environment. Congrats Chris!
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•What are 3 things you are most grateful for today?
Health, friends, family.
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•What are 3 things most people don't know about you?
Ive never won a spelling bee, but I should have.
I teach behaviorally challenged special education students.
I dont normally use proper punctuation.
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•What is one of the most important lessons you've learned doing crossfit?
Listen to your body and the race is only against yourself.
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•What do you enjoy most about Bedlam?
How genuine the people are.
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#bedlamstrong
#bedlamfeaturefriday
Oh, more burpees in today’s workout? Sweet 🥴
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It’s a great day to have a great day fam.
However you choose to move today we hope it satisfies your soul and gets you closer to your goals.
Smile.
Be kind.
Work hard.
🤗
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#bedlamstrong
It’s recovery day but that doesn’t mean we aren’t putting in any work!
We’ve got box handstand leg lifts on the menu for today. 🤸🏼♂️
This is a drill we use to reinforce our stacked position while simultaneously working coordination of our lower half while inverted, and straight arm strength endurance.
There’s a lot that’s happening for @leokarge1 here to make the drill work for him and he’s doing a great job maintaining that stacked position as he alternated legs.
Way to go bud!
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#bedlamstrong
We’re back with our Annual drive for School supplies!!
Although the school year may be starting off a bit differently our kids and teachers are still in need of supplies.
Feel free to drop off donations at the gym! We are also accepting monetary donations as well. For more information on how to donate contact coach @squares09 .
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#bedlamfamily
#backtoschool
💥 FALSE GRIP HOLDS 💥
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False grip holds are a challenging but important skill to strengthen if you’re looking to improve the quality of your bar work/muscle ups or prepare yourself to do them one day.
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These can be very uncomfortable in the beginning so start assisted if you’ve never tried these before.
Use a box or bench to self assist and take some body weight load off of your wrists to focus on what you’re doing.
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As you grow more comfortable you can increase the amount of time you spend on the bar and use your assistive device less.
Progress to full fist over the bar with full body weight loaded.
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⚡️ACTIVATE YOUR LATS. ⚡️
This is not a dead hang.
Ensure you’re engaging your lats and pull your shoulder blades down to lock them in a more stable supportive position.
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#bedlamstrong
You can’t grow into the diamond that you are without a little pressure.
When something’s weighing you down you can always push right back.
Happy Tuesday everyone!
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#bedlamstrong
There are people in this life that can change you in a way you didn’t think you needed to.
Gabe did that for us.
He walked through our doors some years back a young kid that just loved to workout and hang with his friends. Who doesn’t?
Little did we know what he would transform into in just a few short months and what kind of an imprint he would leave in our hearts forever.
He’s a kind man, a generous and noble one too. What we love most about him though, is his determined spirit.
Gabe has worked endlessly toward his dream of serving others through the fire department.
For years he pushed himself physically and mentally in hopes to earn his place among a highly competitive group of men fighting for the same spot. With many lessons learned he rose in spite of some very difficult defeats and was was inspired to work harder.
It’s your time now buddy.
You did it.
This parting is bittersweet. We’d be lying if we said this doesn’t gut us but our elation over this accomplishment outweighs any sadness we feel in your absence.
Thank you for your coaching, your friendship, and your undying love and compassion for people.
You made this place a home and we can’t wait to see what you do and where this next chapter takes you.
Do YOU.
From GTB —> GTF
Gabe the Babe to Gabe The Fireman 🤣
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#bedlamfamily
🎶 She’s known as M-E-G-A-N-E-Y-D-E-N pronounced Mee-gan, that’s right Megan. 🎶
(Had to iykyk 🙊) Our feature for the week is a mother, educator, ally, and an all around BA. With a passion for music, she uses it as her medium to teach and inspire her students to expand their creative capabilities while also educating them on being good humans and active members of their society. No stranger to hard work, she perseveres and has endured many of life’s most challenging hurdles. From the darkest depths she has emerged as an unstoppable force. She gives all that she has in and out of the gym. Megan is a symbol of courage and strength. Thank you for being you and for sharing your stories, passion, and friendship. Cheers!
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*What are 3 things you are most grateful for today?
1- My kids and my grandson! I'm blessed to be the mama of 6 amazing human beings and Mimi to one adorable mini-being. They are all so different, and they inspire me to be better and do better every day. Most of the best decisions I have made in my life were made because I wanted to be a better mama!
2- My chosen family! I have an amazing group of friends who are there for me through all of my ups and downs and changes.
3- This quarantine time has given me a lot of space to reflect and help me reconnect with my true self. Self-awareness and perspective are such a beautiful gift.
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*What are 3 things most people don't know about you?
1- I have a master's degree in vocal performance and I used to sing opera professionally. I can sing in 7 different languages 🙂
2- I played football in middle school as a wide receiver and made the all-star team (relax, it was just an intramural flag football league) but I was the only girl in the league.
3- I used to work in a bakery and I looooove to cook! My specialties are Chocolate cake, Eggs benedict and a perfect medium-rare filet 🙂
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*What is one of the most important lessons you've learned doing crossfit?
To listen to my body and make my body work for me. As a trauma survivor, it's always been easier for me to disconnect from my body; and crossfit has helped me to be precisely aware of what's happening physically and to make
"Be patient with yourself. You are growing stronger every day. The weight of the world will become lighter...and you will begin to shine brighter. Don't give up." - RT
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Have a great start to your week fam!
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#bedlamstrong
📸 @cassgphoto
Moving with intention, what does that even mean?
It means being where your feet are and focusing on what you’re doing.
It’s listening to your body and what it’s trying to say.
It’s hearing feedback and making adjustments in order to move more efficiently and safely.
It’s kicking ego to the curb and modifying according to YOU.
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One of our main goals as coaches is to get you to focus LESS on how much weight is on the bar and MORE on how to move.
Worry less about the movements you don’t have and care more about the ones you do and how well you can do them at any speed.
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Gift yourself awareness, the ability to see, feel, and adapt to what you experience during your fitness.
The more mindful we become, the more we move with virtuosity.
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@chrisdangerwastaken was 4 rounds into a 5 round intensity interval. Was he fatigued? Yes. Can you tell by this video? Likely not.
The attention he and others place in their movements allow them to not be inhibited by the skills they need to perform.
Well done Chris. 👍🏼
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#bedlamstrong
Bekah has been with us since before we even had our space; before we even knew what we could be. If there’s a barbell in the work out you can best believe she’s going to crush every one in class. Bekah wears many hats, her kindness knows no limits, and her natural instinct to help others has been experienced time and time again. She helped us lay a foundation for our community and it thrives today because of it. Thanks for all you do!
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•What are 3 things you are most grateful for today?
I am so grateful for my relationship with Jesus, my family, and my friends. Anyone who has ever asked me about my family knows that my husband and I have raised my niece and nephew since they were little, and our Alexis just graduated high school! Another fact I’m very open about is that after having my first biological son, we struggled with unexplained infertility and miscarriages for 6 years, until I miraculously conceived and had my youngest son at 40 years old! So through those years, I really had to dig deep in my faith and trust that God is good and has a good plan for my life, even when it doesn’t look like it.
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•What are 3 things most people don't know about you?
1. I work for my church and it’s my favorite job I’ve ever had.
2. Before that I was a Pharmaceutical and then a Veterinary sales rep for about 12 years, back in the old days of great trips and big budgets 😂
3. My husband and I have been together (dating) since 2005, and got engaged in Scotland ❤️
4. I’m adding one more! I’ve been doing CrossFit since 2009? And shout out to my gym buddy Doug Schreiver for most of that time! He and his wife Kelly have been huge blessings in my life and without CF I may never have met them!
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•What is one of the most important lessons you've learned doing crossfit?
That it’s more about the community than the numbers. I am so proud of my PRs but it’s the day to day laughter, friendship and support that mean the most. And I love the feeling of completing a workout, the harder the better!
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•What do you enjoy most about Bedlam?
The coaches who care so much about all of us, and all of the wonderful people with huge hearts that work hard to have an impact in
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