BCF, I’m excited to officially announce that Alex G will be joining our coaching team! Alex brings incredible enthusiasm for CrossFit (she got hooked in high school) and brings considerable knowledge (Doctorate of Physical Therapy) and experience (5+ years coaching) to our coaching team! Welcome her warmly as you start to see her transition from BCF athlete to coach!
I started CrossFit back in 2009 as a senior in high school. It was definitely “love at first workout,” although I did find it difficult to sit in a chair those first few days. After 8 years, a few cross-country moves, and a couple of more letters after my name I am still working out fives day a week at CrossFit. I knew I wanted to dive deeper into the community and decided to pursue coaching in 2012. This also led to my desire to become a Physical Therapist. These two fields go hand-in-hand and with each class I teach, I become more fascinated by the power of human movement. My most exciting CrossFit moment was competing at the 2015 Central Regional on a team. CrossFit has led me to lifelong friends, my husband, and a new level of fitness I never thought possible. Ballston CrossFit exemplifies the community of CrossFit and I cannot wait to put my mark on its athletes!
I hold the following qualifications:
CF Level 1 Trainer
CF Level 2 Trainer
CrossFit Olympic Lifting Certification
Doctorate of Physical Therapy
Front Squat/Back Squat Cycle
6 x 2/4 @ 93%
Plank on Elbows
*Perform a 200 m Run each time Plank is broken
*NO PIKING HIPS IN THE AIR-RUN 200
I am excited to officially announce that Daniela Sonderegger has completed our coaching internship program over the past few months and has officially joined the BCF coaching team! We are excited to have such an enthusiastic and talented addition to our great team of coaches!
Additional announcements coming soon, stay tuned!
Physical challenges are what define me. They are what drive me out of bed in the morning.
Back in the day, I was a gymnast. I lived for the thrill and the adrenaline of confronting my fears, perfecting a movement, and simply striving to be better. After quitting gymnastics in my teenage years, I felt lost for a long time until I stumbled onto the diving team my sophomore year in college. I had never dived into a pool without terribly belly-flopping, let alone flipped off of a 3-meter springboard. But, thinking I had nothing to lose, I tried it anyway. I was instantly hooked. That feeling of achievement and sense of direction came rushing back.
Sadly, my diving career was short lived, as I graduated college early and immediately started grad school. I quickly found myself in that all too familiar place of aimlessness. While in grad school, I tried staying active by doing my own gym routine. I even hired a personal trainer to keep me accountable and keep me coming back, but that didn’t really do it for me.
I was introduced to CrossFit in March 2015 when one of my instructors at a kickboxing class I was taking invited me to try out a free class at her CrossFit box. I remember I went on a Saturday with another friend. The workout was both with newbies and the gym veterans. That didn’t intimidate me at all. In fact, it made me want to beat the veterans…or at least try to keep up with them. I signed up for the foundations class that same week and have never looked back.
As I constantly seek out challenges and ways to improve myself, coaching seemed like a logical next step. I’ve come to love the CrossFit community as a whole and consider the BCF community my home. As a coach, I want to help people achieve self-improvement in all rungs of life and hope to instill in all of our athletes that motivation and thirst for challenge that I’ve found to be so engrained in my personality.
I hold the following qualifications:
CrossFit Level 1 Trainer, CF-L1
Turkish Get Ups
3 x 10 (5 each side)
3 x 20 Hollow Rocks
10 Shoulder to Overhead 135/95, Fx:95/65
10 Box Jumps 32/26 Fx: 24/20
10 Chest to Bar Pull ups, Fx: Pull Ups
400m Farmers Walk
Strength for the Week
Monday: Strict Press
Tuesday: Front/Back Squat
Wednesday: Turkish Getup
Thursday: Deadlift and HSPU
Friday: Front/Back Squat
Saturday: Team Double “DT”
Sunday: Double MetCon
5 x 5 (ME)
10 Power Clean 155/105, Fx: 115/80
50 Double Unders Fx: 30 Double Unders
6 x 1:00-1:15
Single Arm Overhead KB Hold
3 sets each side
Free Class at noon with Coach Mike is a great way to introduce CrossFit to beginners!
Don’t forget today is Coach Rob’s last day! Come get your last WOD in with him this morning and come out to Pamplona tonight to celebrate him!
5 x 4 @ 80% of 2 RM
200m Medball Run 20/14
20 Overhead walking Single Arm DB Lunges 50/35, Fx:35/20
10 Deficit Handstand Push Ups 4″/2″ Fx: Handstand Push Ups (women to an ABMAT)