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The Whiteboard: Issue 18.1
Quarterly newsletter exclusively for BCF members
Welcome to our quarterly newsletter, yet another way to keep you up on
everything Badger CrossFit. From policies, procedures, back-end benefits, events
and more, The Whiteboard is a comprehensive way to inform and educate
you on your home away from home...the gym.
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Audacious Alpacas named BCF Affiliate Cup winner
Amazing feats were had during this year's CrossFit Open, but more importantly, our second Badger CrossFit Affiliate Cup challenge. Four teams were put head-to-head, not just on Open WODs, but weekly challenges to promote camaraderie and instill fun. Congratulations to the Audacious Alpacas, who were declared the 2018 Affiliate Cup champions! For a full run-down of this year's competition, click here.
In addition, Badger had a plethora of impressive rankings in this year's Open. Congratulations to the following notable performances:
RX MEN:
- Colin Dewey – 8th in WI (Individual), 73rd in North Central, 860th in WORLD
- Brandon Hertrampf – 49th in WI (Individual), 440 in North Central
- Tyler Sullivan – 2nd in WI (35-39), 25th in WI (overall), 18th in North Central, 160th in WORLD (35-39) (Qualified for Masters Qualifier/Regional)
- John Heim – 3rd in WI (40-44), 40th in North Central (40-44), 425th in WORLD
- Erik Richards – 24th in WI (45-49), 214th in North Central
- Guillermo Salas 40th in WI (45-49), 415 in North Central
- Terry Pomeroy – 4th in WI (60+), 50th in North Central, 485th in WORLD
SCALED MEN:
- Marc Ruesch – 5th in WI (overall), 3rd in WI (44-49), 24th in North Central, 171st in WORLD
- Mike Kasal – 1st in WI (45-49) LEO division, 8th in WI (45-49), 69th in North Central
RX WOMEN:
- Brie Dusing – 17th in WI (Individual), 191st in North Central.
- Sammi Carstens – 25th in WI (Individual), 402nd in North Central
- Stephanie King – 34th in WI (Individual), 421st in North Central.
- Pam Pfeiffer – 2nd in WI (40-44), 22nd in North Central, 227th in WORLD
- Joanne Kwasny – 19th in WI (40-44), 124th in North Central (40-44)
- Ingrid Zitzer – 34th in WI (40-44), 301st in North Central (40-44)
- Grace Lochner – 2nd in WI (14-15), 6th in North Central, 86th in WORLD (Qualified for Teen Qualifer/Regional)
SCALED WOMEN:
- Sara Byers – 2nd in WI (overall), 1st in WI (44-49), 1st in North Central (44-49), 13th in WORLD (44-49)
- Stacey Nash – 14th in WI (overall), 7th in WI (40-44), 37th in North Central (40-44), 265th in WORLD (40-44)
Special shout-outs go to:
- Each volunteer and judge who gave up their Saturday for the past five weeks to motivate, judge, organize and clean for their fellow athletes. Their support is a necessity to making this event run smooth and BCF appreciates it greatly!
- Team captains Tammy, Kim and Stacey and Ross, who dedicated their free time to coming up with outrageous costumes and bolstering participation from their teams -- no small feat!
- Athlete and all-around elite photographer Kathleen Stogin, who dodged through heavy weights and sweaty bodies to provide full photo coverage of the Open this year. To view and purchase her Open photos, click here.
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Shepherd Express names BCF "Best CrossFit Gym"
Shepherd Express recently named Badger CrossFit as 'Best CrossFit Gym" in its annual "Best of Milwaukee" 2017 list and was 1st runner up for "Best Gym," only behind the largest globo-gym in Wisconsin. To see the standings for Shepherd Express, click here.
This second “BEST OF” award comes after our winning of BEST CROSSFIT GYM with Milwaukee’s A-List. To see the standings for Milwaukee's A-List, click here.
Again, thank you to all who voted to make this happen -- for believing in Badger's vision to forge the world’s most effective health and fitness training, while building a healthy, strong and supportive community. We really appreciate your loyalty and support!
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Badger introduces new "track" programming
In an effort to work weaknesses, April starts new accessory programming "tracks" -- Badger:
"Build" = Strength, durability.
"Body" = Gymnastics, midline, body weight.
"Battery" = Conditioning (aerobic, anaerobic, lactate threshold, etc.)
The three tracks each a have specific purpose toward athletes' weaknesses or "goats." The optional tracks and are to be done after classes (unless otherwise noted), off to the sides, out of the way of the other classes and equipment. They are not coached, and guidance is not provided outside of class.
Athletes can do them every day or choose on specific days based on the focus or goal and serves as another way athletes can work their weakness to increase performance.
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Bootcampers lose incredible 106.25 inches
Congratulations to the 14 members who graduated our first bootcamp of 2018 and lost a total of:
54 POUNDS
13.3% BODY FAT
11.5 BODY MASS INDEX
106.25 INCHES
If a friend or relative has lost his New Year's Resolution motivation, let us help him get fit. Share the link here: https://badgercrossfit.com/bootcamp/
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BCF hosts Little, Big Brothers
Badger CrossFit, in partnership with Big Brothers, Big Sisters, recently invited boys and their "Big Brother" friends to a workout promoting fitness and health. Coaches Tylor and Tina put them through a partner workout, which taught them about CrossFit and general functional fitness, and encouraged them to be strong and get moving.
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Nutrition challenge cuts body fat by 81 percent
Becca Chilczenkowski, owner of Lifestyle Nutrition, took athletes through a 5-week challenge starting Feb 5 to zero-in on their macronutrients and diet changes. Participants started with a goal assessment and In-Body Scan before tracking their food, weighing in and measuring composition along side Becca's guidance. The challenge concluded Mar 11 with another comparable In-Body Scan to gauge results. When it was all said and done, athletes lost a total of 194 pounds and 81.8 percent body fat. If you need dietary help reaching your fitness and health goals, reach out to Becca at becca@nutritionisalifestyle.com or visit her Web site here.
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Members improve double-unders in Feb challenge
Congratulations to Aureal Ojeda who tripled her unbroken double-under count during Badger's February jump rope challenge. The event was in conjunction with the American Heart Association's Jump Rope for Heart, which raises awareness for heart health. Each day, more than 35 athletes tracked daily jumps, for a chance to a win prize. Aureal, who recently got her double unders down, started the month recording sets in the 20-30s before ending with 100 unbroken reps!
If you need help getting your double unders, follow our progressions program here.
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FREE WORKSHEET: Set your goals for success
Badger kicked of 2018 with a Facebook Live Goal Setting session early January. Tyler Sullivan explained the difference between resolutions and goals, and offered up a SMART worksheet aimed to help listeners lay out a plan for success. If you missed the event, you can search "smart" on the Badger CrossFit - Members Facebook page to watch or find the free worksheet, click here.
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Kids room gets policy/rules in place
Now that we have our kids' room framed out and in full use, Badger has recently released a kids' room policy -- just to make sure everyone stays safe while parents work out. You can read the policy here. Rules are also displayed in the kids' space as reminders.
Outside the policy, we ask if your child is too young to be in the room alone, he/she be secured in a stroller or pack n play during class. For their protection, you children should never be set on the floor any time during class.
We are in the process of creating a waiver for child guardians so be on the lookout in Q2.
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Join Badger's Committed Club
The Committed Club is a public showing of your commitment to fitness and health through consistency. To be a part of the committed club, you must RSVP and check in to Zen Planner at BCF 20 times or more in one month. This includes FUNCTION, CrossFit and the Weightlifting Club (not Mobility or Open Gym).
At the end of each month, BCF will list everyone who made it on the Web site along with the number of times attended/checked-in next to their name. BCF will select one athlete at random from this list for a special little prize. All you need to do is be consistent and RSVP. New chances begin April.
New for 2018: Members who are in the Committed Club for at least 75 percent of their membership in 2018 will be eligible for a drawing in December for a free month at Badger!
See Q1's Committed lists:
January Committed Club
February Committed Club
March Committed Club
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Meet fellow members in Member Mondays
In an effort to promote community, the gym highlights an athlete each week on Facebook and the BCF blog with a friendly Q&A and a few photos and videos of them in action. Miss a Monday or two? Here's a recap:
Matt Malten
Beckie Beach
Jack Batzner
Meghann Badger
Ryan Young
Allison Mohorek
Brad Seubert
Mark West
Ingrid Zitzer
Eric Borgh
Jenny Barbera
Evan Fisher
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Save the date: May 19 pop-up clinic
In an effort to provide focused education on movements in the gym, Badger will hold a pop-up clinic May 19. While the topic is yet to be determined, the information will be valuable for newbies and veterans alike. Stay tuned on Facebook and Instagram for more information as the date gets closer.
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Honor fallen in annual Murph WOD, cook out
Come May 28 to honor fallen Lt. Michael Murphy during our annual Murph WOD: 1 mile run/100 pull ups/200 push ups/300 squats/1 mile run, scaled or RX. Celebrate afterward with a community cookout. Sign up for heats and food coming soon!
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June starts Badger Teen Program, Session I
Badger CrossFit Teens is a 6-week strength and conditioning program designed for 12-17 year olds. The program combines age-appropriate weightlifting, strength work and gymnastics with high intensity training to deliver superior fitness and performance. Stay tuned to Facebook and Instagram for registration details.
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WOD & Wine: Learn to breathe the right way
Did you know most of us only use a portion of our lung capacity, not just during workouts but even as we go through our daily activities? Join us in June for a WOD & Wine event where we learn how to improve our breathing techniques to drive optimal lung capacity and workout performance. We'll start with a group workout, followed by some wine sipping and listen to a coach discuss how we can breathe the right way! This event is open to both men and women. Stay tuned on Facebook and Instagram for more information.
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Healthy Contributions pays you to work out
Contact your human resources department today to see if your health insurance participates in the Healthy Contributions reimbursement program. If so, BCF can set you up in the Healthy Contributions system and start reporting your class attendance each month. If you meet a certain amount, your insurance company will reward you with a little extra money in your pocket. BCF currently works with:
- City of Brookfield
- FCCI
- Healthy Partners
- Humana Vitality
- Medica
- PreferredOne
- UCare
- Volunteers for America
- HealthPartners
For more information, email info@badgercrossfit.com.
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 SugarWOD will boot you out
SugarWOD, our workout tracking software, is available to you for free. Because BCF pays per user, if you are idle on SugarWOD for more than a month, you will be removed from the group. Want back in? Email info@badgercrossfit.com for the code.
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Referral policy: Refer your friends
We instituted an enticing referral policy to get your friends in the door! When your referred friend signs up for a term membership, not only do you get $75 off your next month's membership but so do they! Questions? See details here.
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Connect with us on Facebook
Facebook is one of BCF's major ways of communicating to members. To be added to any of the following groups, email info@badgercrossfit.com with your request.
Badger CrossFit Members
Badger CrossFit Nutrition
Badger CrossFit Weightlifting Club (with membership or add-on membership)
Badger Bootcamp (for those in current Bootcamp session)
Badger CrossFit Parents
Badger CrossFit Sport
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