I’m sad too. This is where it all started! But until further notice, we’ll be focusing our efforts on CrossFit training at CFW.

We will have plenty of opportunities for you to boost your fitness in 2012!

Join us at CrossFit Waxahachie. You won’t be disappointed!

Rosanna is a hard worker at BETTER FUNCTIONAL CONDITIONING! She just comes in and gets after it. It’s been great to watch her progress during the last year and a half! She may dislike running but she’s usually leading from the front! I’ll let her tell you about her BootCamp experience:

When did you start BFC BootCamp?

I believe I started BC in March of 2010.

Describe your first experience with BFC.

I was very nervous. I was afraid it was going to be both physical and mental torture. I was pleasantly surprised to find such a welcoming group of people.

What brought you to BC?

I saw the article that ran in a local magazine and it sparked my interest. I’ve always felt “lost” in the gym and wanted to try something different.

Pushing through!

I feel a great sense of accomplishment after each workout.

What are some of your accomplishments so far?

I FEEL like I’m in the fittest shape than I’ve ever been and I can’t wait to see what the future brings. I’ve also lost weight and inches but I’ve learned those are just bonuses.

What goals do you have going forward?

I want to continue with BC and possibly CFW to keep pushing myself to do better and MORE. I know I’m only going to be stronger, healthier, and happier for it.

What motivates you?

I am strongly motivated by my BFC/CFW family. My main motivation is my health. I want to be healthy and break the Diabetes cycle in my family.

Workout or stress relief? YES!

What is your favorite exercise?

Anything with weights.

Least favorite exercise?

Running

What motivates you during a workout?

I picture the end of the WOD and the satisfaction that comes with it. The encouragement from the crew goes a long way too.

If you had to pick one thing to eat at every meal, from now until forever what would it be?

That’s a tie between avocado and bacon.

If you could become one animal what would it be?

A monkey.

What advice can you give everyone out there?

Change can be painful and often involves some struggling, but remember, it’s so worth it. Every time you push yourself physically, you’ll grow even stronger and more confident in your abilities.

Describe yourself in 5 words:

Easy going/Chill

Dependable

Positive

Dedicated

WIP – work in progress

Lead, follow or get out of the way!

Join us September 17th for FGB 6!

BFC BootCamp and CrossFit Waxahachie members will join together for one common purpose- completing FGB and raising money and awareness for some great causes:

Special Operations Warrior Foundation

CrossFit Kids and Infant Swim Resource

Camp Patriot

Join our team and help make a difference! Click HERE to register. (Join our CrossFit Waxahachie team)

She's a natural.

How’s your squat? How’s your front squat? Is your back tight? Elbows up? Knees out? Can you hit the bottom (AKA below parallel)? How about butt to ankles?

Most kids naturally have a great squat. Combine years of desk sitting (think school then work) and add to it a lack of strength and flexibility. What do you get? An adult who by all counts can no longer safely perform the most basic of functional movements without experiencing pain and/or coming close to the mark on depth.

What can you do if you don’t got squat?

Get Down
Spending time in the bottom position of the squat will allow you to get comfortable with the depth. Shoot for the hip crease below the knees and drive the knees out without rounding the back. Not to full depth? Relax. Let your leg muscles gradually stretch until you’re able to get there. Spend 2-10 minutes in the bottom position. Take breaks at first but get down there!

It's a foam roller love-fest!

Stretch
A lack of flexibility messes up your squat. The typical culprits are your hamstrings (back of the upper thigh), calves (umm, yea) and adductors (inner part of the upper thigh). After your workout- Stretch, foam roll, stretch, bocce ball roll, stretch…

Strengthen
A weak low back will also limit your squat. In many cases the back rounds during a squat  because of a lack of strength balance between your weak low back and strong/tight hamstrings. The muscles of the low back and the hamstrings both pull on the pelvis and if the hamstrings win- that’s not good. But since you’re working on stretching those dogs, the next step is to strengthen your back. RDLs (Romanian Deadlifts or stiff-legged deadlifts), back extensions, goodmornings and GHD extensions will do the trick. Start light and work consistently.

PVC Goodmornings at BFC BootCamp

If you’re a part of our CFW/BFC crew- this is homework. Do it.

Your movement- good or bad- is an extension of you. You can always make it better. Don’t make excuses, tolerate or cater to bad form. Work hard to make it better. Is this life or death? Yes. No. Maybe. I can’t answer that. I do know it’s about quality. You trash your back and knees now by inactivity and lack of strength, then get them replaced later because that’s the “norm,” and I’d say that’s a decreased quality of life.

If you’re not a part of CFW/BFC- Why not?

Last year we had our inaugural SVEN CHALLENGE and it was a blast! Teams of two lined up for a fun workout of weighted tire pulls, box jumps, ball slams and more! You can check out the pics HERE. In true CFW/BFC fashion the motto for this year’s Sven is-

Last Year Was The Easy Year!

Here’s the scoop so far:

Date- April 30th
Time- Event starts at 8am
Teams- You’ll need a team of 3 to participate.

Get your team ready and make plans to join us on April 30th to have some fun! More details will be heading your way shortly! Stay tuned…

Working hard ATB! (At The Bridge)

If you’re already a member of the CFW/BFC family, you know this definition to be completely true. We are without a doubt quite a group. We come together several times a week from different places – different jobs, different experiences, different addresses, different abilities. We come to share a common experience; common only in the sense that we all participate – there is nothing common, as in average, about the work we do!

Warming up.

CrossFit is magical in its ability to unite its participants. While there is without a doubt a level of competition within the workouts, there is also an indomitable spirit of camaraderie. Whether you are able to complete Fran in 3 minutes as prescribed, or struggle to get through a scaled version in under 10 minutes, there is a level of respect that is yours simply because you had the courage to take on the fight. And putting your name and stats for a workout on the board connects you to the folks who struggled with that same WOD earlier or later in the day than you. We’re connected whether or not our paths ever cross during the week. Magic.

Hanging out after the 2010 Sven Challenge

If you’re not a member of the CFW/BFC family, you should know this – there is room for you and you are welcome. You will find a place of encouragement and support – and plenty of hard work – to help you become a better version of who you are. Who doesn’t want some of that?

About The Author

Jeanye “Mad Dog” Mercer is a school counselor by day, a CrossFit Waxahachie athlete by night and forever our resident Food Evangelist.  Her favorite lifts are squats, deadlifts and anything heavy. She doesn’t like to be told to stop. Her favorite coach at CFW is Chris (don’t believe me?- click here). You can check out more of her insights at- Jeanye Said So

This verse is often quoted. It’s often used in times of stress, trouble or duress. I want you to take a look at the verse again and put emphasis on the words in bold.

I can do all things through Christ who gives me strength.

I can do all things through Christ who gives me strength.

I can do all things through Christ who gives me strength.

I can do all things through Christ who gives me strength.

Who can? You. Do what? All things. Who is going to help? Christ.

Just thought you might think that was pretty cool.

Don’t Forget- ATB Tomorrow!!!

I will strengthen those around me through words and deeds.

I will fight for those who cannot.

I will fight for myself.

I will eat to support my goals.

I will commit myself whole-heartedly to my training.

I will challenge and support my training group.

I will be the very best me I can.

I will. Watch me.

For physical training is of some value, but godliness has value for all things, holding promise for both the present life and the life to come. 1 Timothy 4:8

I will bury my father tomorrow. The man who initially trained me in righteousness. I’m thankful for his guiding hand during my formative years. I will treasure and hold dear all he taught me. I will use this standard to raise my daughter. She will be stronger because of it.

Thank you, Dad. I miss you.

Me & Dad, 1974

A: The one that you hate/dread doing.

If you don’t enjoy something, you won’t stick with it. Even if you can tolerate a workout program that you despise for 3 months and make some progress, you’re still not set up for long term results. Little by little you’ll make concessions and stop doing it. It’ll be too cold out. Your “trick knee” will be acting up. You can’t find matching socks.

At BFC, we have FUN! Yes the workout is hard. I mean nobody really likes burpees (except Coach Phillip). But there’s a certain satisfaction in the accomplishment of it. On any given night, you’ll see people push themselves to the limit and do it with a smile.

The camaraderie and friendships that are formed at BFC have a HUGE impact. The encouragement is amazing and you won’t get that “going it alone.” And it’s very likely that you won’t get the same results.

If you’re tired of doing it on your own, BFC is the place to be. One week in and our new downtown facility is full of smiles. There’s room for yours. We’ll welcome you in!