Thursday, February 18, 2021


Thursday, February 18, 2021

Dustin Lieske’s Success Story at BCF!

I’ve always considered myself a fit person, but that definition has changed significantly over time. I’ve played competitive sports my whole life. High school introduced me to weightlifting, which continued in college. After graduation, the price of gyms in the area dissuaded me from memberships. My workout routine became a mix of Insanity, track workouts, and whatever P-90x I could do with an apartment gym. This lasted for a few years, and my fitness quickly plateaued. 

In September 2014 I dislocated my right shoulder while playing ultimate frisbee. I tore my labrum in multiple places. The injury was originally misdiagnosed and my total recovery time including surgery was one year. This was the first time in my life I couldn’t be as active as I wanted to be. What I soon realized was just how critical a destresser exercise was for me. I felt like I was in a rut mentally and physically. 

After I was given the all-clear to begin weightlifting again, a co-worker at the time recommended I give Ballston CrossFit a try. I signed up for Foundations and I immediately loved it! For the first 1 – 2 years I specifically picked between bootcamp and WODs that wouldn’t aggravate my injuries or would be more optimal for frisbee. I made a lot of progress, some areas faster than others (18 months for double-unders), but still was very insecure about pushing myself due to my injuries. The mobility sessions and Sunday yoga classes began helping me become more in tune with my bio-mechanics, listening to my body, and I’ve been able to break down mental barriers surrounding my shoulder, wrist, and ankle injuries.

The gym and community have meant a lot to me since starting at BCF in 2015. I’ve rehabbed 2 surgeries, broken mental barriers, done things with my body I never thought possible, became a yogi, met lifelong friends, and fell in love. I went from cherry-picking my WODs for ultimate frisbee to making sure I went in early enough the same day I had games/practice so I didn’t miss out on any gains or technique. Because of the hard work and commitment to excellence that the coaches and managers pour into this place, BCF will always be my gold standard for a CrossFit gym. When I drop-in elsewhere, nothing remotely comes close in terms of the size of the facility, efficient utilization of space, variety and condition of the equipment, programming, amazing coaching, how friendly the community is, and the value/offering of the membership packages.


E3MOM 15
Front Squat
1: 3@70 – 75% (:03 Pause)
2: 3@75 – 80%
3: 3@75 – 80%
4: 3@75 – 80%
5: 3@80 – 85%


36 – 24 – 12
Burpee Box Jump Overs (24/20)

100 Double Unders After Each Round (Fx: 50 DUs)

Time Cap 16:00