Success Stories

1
Feb

Amy Stone

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?
 
I heard about CrossFit from a friend and Ballston CrossFit member, Tiffany.  What convinced me to try CrossFit was Tiffany’s enthusiasm for CrossFit training and the prospect that CrossFit programming would match my goals.  Prior to CrossFit, I was very motivated to stay healthy, but I was only aware of how to perform cardio.  I would put on my running shoes, step outside and go, that was easy.  As I got older, injuries became a recurrent problem, and measuring success by my run time or VO2 max just wasn’t inspiring me.  I was looking for guidance on cross training with resistance, gymnastic, and mobility work.
 
Q: What stopped you from coming in sooner?
 
Unfamiliarity with my options and resistance to change.  I had never been to an instructed group fitness class, ever.  
 
Q: When did you start at BCF and what were your goals going into it?
 
I started CrossFit summer 2022 at the age of 50.  I did have one specific goal which was to perform a pullup.  At that very first foundations class, I was very surprised that I could not perform a proper squat, I was unsure of jumping, and my flexibility was awful.  I realized I needed to put in a LOT of work to master the basics, and I embraced the challenge.  And I did get my first pullup within the year!
 
Q: What has helped you achieve success at BCF?
 
The coaches!  The methodology of CrossFit programing that includes cardio, gymnastics, strength training, and plyometrics along with changing the workout daily is a winning strategy.
 
Q:What advice can you give to others that are new to CrossFit?
 
Being naïve to group training and functional fitness, CrossFit did not seem accessible to me.  At Ballston CrossFit, I see people at different levels of their fitness journey, and I found an inclusive and supportive atmosphere.  Also, as we are all trying to balance a busy life and fitness, I find CrossFit training to be very time efficient.
 
Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
 
I have made some dietary changes, primarily focused on increasing protein intake.
 
Q: What benefits have you noticed since starting CrossFit both in or out of the gym? 
 
A lot!  I have much better flexibility and the routine, every day, functional movements such as bending, squatting, and climbing are much easier.  And the best part is that the pain I experienced from running related overuse injuries is no longer present.  Nothing hurts!
 
Q: What has been your favorite thing about Ballston CrossFit?
 
My personal journey has been even more rewarding and FUN because Ballston CrossFit is a special place, bringing together a coaching team and members who support each other, and I look forward to every single workout! 
4
Jan

Bob Lyons

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?
I learned of Ballston CrossFit from Coach and Owner Tucker. I appreciated how committed he and the BCF team were to welcoming and including individuals from all backgrounds along with BCF’s investment in the greater community. 
 
Q: What stopped you from coming in sooner?
I was not familiar with what CrossFit looked like and whether this was something I could do. Despite some gym workouts here and there over the years, I always felt like a zero-beginner gym guy as a longtime runner who avoided the gym environment.
 
Q:When did you start at BCF and what were your goals going into it?
I have been around BCF for a number of years, yet I was not very consistent. My aim has been to build more muscle and to get into better shape. The trick for me has been discipline in terms of making it into the gym. In 2022, I only went to approximately 42 workouts. In 2023, I set a goal to aim for consistency by coming for 100 workouts at BCF. On December 30, 2023, I came for my 107th and final WOD (workout of the day) for 2023! Now with better consistency, I aim to continue to come in and make progress on various CrossFit movements.
 
Q: What has helped you achieve success at BCF?
The special feature of BCF is the community. The coaches are amazing, super supportive, and helpful. I like to say that BCF stands for Best Coaches For Real! The gym members are also incredible! I appreciate how supportive everyone is of each other whether accomplishing a PR, participating in the CrossFit Open or other competition, or simply just showing up and completing the workout. There are so many people at BCF that I genuinely care about and look up to as individuals.
 
Q:What advice can you give to others that are new to CrossFit?
Ballston CrossFit is welcoming to all individuals and all fitness levels. I am not naturally inclined at working out in the gym environment, yet I have never felt safer working in a gym than when I do at Ballston CrossFit. I know I can rely on expert coaches who can guide me on my form and challenge me to have a rigorous workout. Also, while most of the members are much further along in their fitness journey than I am, they are all super encouraging and welcoming! I really do appreciate the supportive vibes here.
 
Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?
I worked with a specialist to make updates to my nutrition and exercise plan. I lost around 30 lbs as a result. The great news is that BCF works with a variety of specialists, so resources are available for individualized coaching from nutrition to personal training, etc. I also follow Dr. James DiNicolantonio (@drjamesdinic) online. He regularly posts encouraging and informative content reminding folks about the best exercise for weight loss and maintaining health is weight lifting. 

 
Q: What benefits have you noticed since starting CrossFit both in or out of the gym? 
I definitely have felt a sense of endorphins and confidence that has carried me throughout other areas. From being better able to open a jar for a family member or for having a renewed sense of calm at home or work after a workout, working out at BCF is changing my life for the better. 
 
Q: What has been your favorite thing about Ballston CrossFit?
In addition to the community of coaches and members, I would have to say the focus on precision and safety at BCF, BCF’s Coaches, and BCF’s Community! Form and technique are critical, and BCF does not cut corners.
11
Dec

Evan Farley

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I was doing volunteer work in Florida last December and was partnered with a person who was a CrossFit trainer in Texas. No idea how we got on the subject, but I was impressed by how he described the program and what to look for in a local CrossFit program – so I decided to give it a go. With COVID and working from home it made it next to impossible to make it to the gym in my office building, Ballston CrossFit checked off the boxes for me – it got me into the gym, on a great exercise regimen, with excellent coaching.

Q: What stopped you from coming in sooner?

I pretty much signed up for Foundations the next month – I’m not young (58) and not getting any younger – I wanted to get right into it.

Q: When did you start at BCF and what were your goals going into it?

I started in Foundations last January. I’ve always participated in sports and generally exercised intermittently – office gym, distance running etc. I was really looking for a program that would give me total body fitness – who knows how effective whatever I was doing on my own actually was? I wanted coaches that would push me combined with coaching that ensured I was doing the exercises correctly. And I wanted to be motivated and kept on a schedule that I couldn’t just blow off.

Q: What has helped you achieve success at BCF?

More than anything, the attitude of the entire community from both coaches and members. Everyone has been great since day one. The coaches are engaging and motivating and my classmates are supportive, personable and just fun to be around. The biggest piece of advice from my colleague was about the coaches – make sure they are more worried about form than anything. That’s never been an issue here.

Q: What advice can you give to others that are new to CrossFit?

Check your anxieties at the door. CrossFit can seem intimidating, especially if you haven’t done organized exercise before or if you are just starting to exercise. It’s loud and frenetic and looks pretty chaotic from the outside, but everyone is accepting and helpful and no one cares if you lift five pounds or five hundred. Put the effort in and ask questions – there are no stupid questions given the complexity of some of our exercises, especially the olympic lifting.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

I believe that I’ve always ‘eaten well,’ but I think that CrossFit has led me to pay even more attention to what I put in my body and what I should not. Although nothing will cure my love for craft beer!

Q: What benefits have you noticed since starting CrossFit both in or out of the gym?

I am definitely stronger than I was when I started. I just coincidentally got on the subject of hockey with a colleague in a volunteer organization who put me on to playing ice hockey again. Being in CrossFit shape has given me more confidence that I can keep up with younger players (or not fall as far behind) and it’s so much fun to be playing hockey at full throttle again.

Q: What has been your favorite thing about Ballston CrossFit?

I already mentioned the community, but it has also made exercise fun again. Nothing brings people together better than shared misery, but I look forward to the classes more than I ever did to any exercise regimen I was ever under before.
1
Nov

Colleen Geasey

Q: How did you find out about Ballston CrossFit and what about it convinced you to join? 

Before coming to BCF I did lots of pilates/barre/etc and felt like I had reached the ceiling with how hard those kinds of workouts could be because of how repetitive it was. A former roommate who knew I was getting bored with my workout routine (and was a member at BCF and loved it) suggested I join. 

Q: What stopped you from coming in sooner?

I was afraid of my own inexperience. I needed to be told a bunch that being able to do dozens of pullups was not, in fact, a prerequisite. 


Q: What has helped you achieve success at BCF?

From myself – consistency. 
From BCF – knowledgeable coaches who are accommodating and can cater to everyone, regardless of your experience level. 



Q:What advice can you give to others that are new to CrossFit?

Be patient! Expecting to get a new skill or see tremendous progress overnight is unreasonable; meaningful progress takes time. And don’t cherry pick the workouts; wanting to skip the ones you don’t like is probably a signal those are the things you should work on.   


Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals? 

I started being more mindful of rest/recovery/sleeping more and started drinking less. In the past couple years I also got into long distance cycling, running, and triathlons. I ran a marathon, did my first century ride, did my first sprint triathlon, and then eventually worked up to a half ironman and full ironman this year.  

Q: What benefits have you noticed since starting CrossFit both in or out of the gym?

 I think the strength training/cross training through crossfit made a really big difference in terms of injury prevention for the long distance events/races I did outside the gym. Overuse injuries are super common (and had been an issue for me in the past) but with the consistent strength and mobility work through BCF, I was able to avoid that.  


Q: What has been your favorite thing about Ballston CrossFit?

The people – being around like minded members and coaches who are mentally and physically strong, disciplined, competitive, supportive, and always celebrate each other’s wins.  It’s made coming to work out something I get to do rather than something I have to do.
1
Nov

Emily Cooke

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I always wanted to get into Crossfit after moving to NOVA post-college, so when I moved to Ballston and saw the gym was within walking distance I knew it was the perfect time to join. When I took the free intro class to check out the gym, I liked how scaling options were demo’d for each exercise, and challenged my initial belief that Crossfit was only for people who were already super fit. I signed up for Foundations before I left the gym that day because I knew Ballston Crossfit would help me in reaching my fitness goal by meeting me where I was in terms of existing fitness level, but still provide an environment where I could challenge myself as I grew more comfortable with new lifts and movements. 

Q:When did you start at BCF and what were your goals going into it?

Before joining BCF in March of 2022 I had already established a steady workout routine, but found that following along with Youtube videos in my apartment gym was getting boring and I really didn’t have any specific goals beyond just maintaining a healthy weight. When I joined BCF, my goals were to start having fun with my workouts again and to use working out not only as a means of staying in shape but also to achieve measurable improvements in my strength. 

Q: What has helped you achieve success at BCF?

The coaches! The BCF coaches always give their full attention to the athletes in class and help by stepping in with pointers or cues to help you improve. I know I can approach them both in and outside of class with any questions, and have helped my by providing specific exercises that helped me reach my personal fitness goals. 

Q:What advice can you give to others that are new to CrossFit?

Never be intimidated by workouts where you aren’t able to do a certain movement! I appreciate that every scaling option is discussed and demo’d during the workout brief, so you can choose the movement variation that you feel comfortable with and still allows you to challenge yourself.
 
Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

About a year ago I really focused in on my nutrition and made sure I was eating whole foods that made me feel good and gave me the energy I needed to push myself during workouts. I’ve been using one of the meal delivery services the gym recommends for my dinners and find they’re a super convenient and delicious way to hit macro goals. I also started going on hour-long walks each day and love taking that time to catch up on podcasts and get my steps in, especially on rest days. Now my go-to cure for boredom is going for a walk!

Q: What has been your favorite thing about Ballston CrossFit?


My favorite thing about BCF is the instant community! The coaches and members make BCF a fun place to workout, and I love the moments when everyone’s cheering for someone trying to hit a PR, saying good job at the end of the workouts, or cheering others on. 
6
Aug

Adriana Bustillo

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

I started doing CrossFit in November 2020 when I was living in Atlanta, GA. Growing up I was in the track and field and soccer teams at my school but once I started college I completely stopped working out. Once I graduated, I started running short distances a couple of times a week but was not consistent with it. One day when I was running, I saw a sign of a CrossFit gym close to where I lived and decided to give it a try. After the first class I could not move for a week, but got really motivated to continue going. Last June my husband and I were planning to move to the DMV area and, when looking for places to live, my only condition was to be close to a CrossFit gym. Luckily, we moved to Ballston and my journey at BCF started. I honestly was a little nervous when I went to my first class, since I already had my community and friends in Atlanta, but everybody was so nice and welcoming at BCF that I felt at home right away.

Q: When did you start at BCF and what were your goals going into it?

I started in June 2022, and my goals were to continue getting stronger and also improving my running times. I ran my first half-marathon in February 2022 with a finishing time of 2:12. I have had a huge improvement since then, finishing my second race in 2:01 in December 2022, and my third in 1:58 in March 2023. Moving forward I want to continue improving my times and also run my first marathon later this year.

Q: What has helped you achieve success at BCF?

Consistent attendance to classes, having the support of the coaches and the members, and the programming. I am really happy with the improvement I have had with running, and how it keeps me motivated.

Q: What advice can you give to others that are new to CrossFit?

We all have to start somewhere, keep showing up to classes and listen to your body.

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

I started to take my sleep time and nutrition more serious, and while it’s not even close to be perfect, I feel I have made huge progress. 

Q: What has been your favorite thing about Ballston CrossFit?

The community and amazing coaches. I have met incredible people that I am happy to call my friends.

24
Jul

Amber Paige

I’ve never been good with consistency. Growing up, I did a bunch of different sports: gymnastics for a few years, Tae Kwon Do after that, some soccer and softball, basketball and football through middle school, and then track in high school (the team didn’t have cuts) – but nothing really stuck.

In college, I would go through periods of running at 6am every day for weeks and then be a couch potato for months. I would buy a workout program by a popular fitness blogger/influencer, do it for a few weeks, and then stop because I was overwhelmed trying to figure out how to use all the different gym equipment. If I’m being honest, I gave up whenever things became difficult or inconvenient because I didn’t want to look like I was trying. I always thought people who were fit did it effortlessly because they enjoyed it and had more time to do work out than the average person.

I found Ballston CrossFit after graduating and starting a job in the DC area. I thought that as a real adult, it was time to start showing up for myself – and if I was going to pay a premium rate for something, I was definitely going to show up for it. It only took one class for me to know that I enjoyed CrossFit. However, I continued to struggle with consistency. My goal was to go to 3 classes a week, and I didn’t achieve that for 2 years.

At the time, it was even an accomplishment for me to be inconsistent at the same thing for so long. When I went to the gym, I thought I had to put in 100% to be perfect every single time, and I would beat myself up mentally whenever I didn’t feel like I was perfect – which is a lot when you’re learning to do something for the first time! And it’s not fun to go back to a place where you usually leave feeling like you’re not good enough.

The thing that did keep me coming back was the community. Through BCF, I met so many kind, thoughtful, funny, and hardworking people who have really helped me to be a better me. It was through conversations with my fellow gym-goers that I realized going to the gym was an opportunity to learn rather than perform.

The greatest success I’ve had in the last 3 years of doing CrossFit has been changing my mindset. I went from someone who thought they were supposed to be perfect without trying to someone who is proud of themself for trying at all. I know I can’t put in 100% every day, most days I’m rocking 60-80% and sometimes it’s only 10%. Regardless, I’m here and I’m consistent.

17
Jul

Clay Rosales

Q: How did you find out about Ballston CrossFit and what about it convinced you to join?

– I used to live next door to BCF and would always walk by on my way to work. I was looking for a part-time job to earn some extra cash and walked through the door looking for a job doing anything BCF needed. I’d never done CrossFit before and the workouts at BCF looked INTENSE. I didn’t have a ton of drive to join CrossFit classes, I was just looking for a place to earn some money on the side and maybe deadlift every once in a while. As I started working the front desk, I began to notice the camaraderie in classes, something I’d never seen in a gym before. After working the front desk for a little bit, Brock threw me into Foundations and I loved it from the start.

Q:When did you start at BCF and what were your goals going into it?

– I started BCF in late 2021. Going into it, I’d never done anything remotely close to CrossFit. The snatch sounded like some kind of bad disease. My biggest focus going into it was building more strength. I’d been running for a little while so I felt I had a good aerobic base but strength was an area I was greatly lacking in.

Q: What has helped you achieve success at BCF?

– Showing up every day. BCF does a great job of making it easy to show up every day – lots of class times and a great community to enjoy your hour in the gym. When I started showing up consistently, I saw the hard work paying off, which drove me to continue to show up day in and day out. 

Q:What advice can you give to others that are new to CrossFit?

– Show up! It’s amazing the results you can get when you remain consistent. As Brock always says to the folks graduating foundations, “If you show up consistently and give efforts, you’ll see results”…or something like that. 

Q: Besides working out, what other lifestyle changes did you make outside of the gym to achieve your goals?

– In the beginning of 2022, I participated in the Nutrition Challenge at BCF. Prior to that, I had never tracked what I ate – I tried to eat 3 square meals a day. The nutrition challenge opened my eyes to how nutrition can really affect your performance and recovery. Since the challenge, I haven’t tracked every calorie but it laid the foundation for good nutrition every day.

Q: What has been your favorite thing about Ballston CrossFit?

– Without a doubt, it’s the people and culture of the gym. Prior to BCF, I only went to LA Fitness and did some running on the side, so I’d never experienced a group class. I quickly learned that being in a group setting was not only more enjoyable but it held me more accountable. There are too many people to thank for showing up every day with me and pushing me to be the best.