Success Story: Michael Crellin

I began my Crossfit journey back around 2010 when a co-worker introduced me to Bayou City CrossFit. My regular ol’ gym routine and forcing myself to do cardio was no longer cutting it and I was bored out of my mind. Based on what I had heard from my friend, I thought I had found what I had been looking for in CrossFit. I was right, I became hooked. I went from once a week to 4 or 5 times a week and could run faster, further, and lift more weight when I was 31 than I could at 21.

However, in 2013 I was involved in a rear end collision and suffered a few partially herniated disks in my back. No big deal I thought, I’ll go to the chiropractor and after a few weeks I’ll be right back competing in class. Except that’s not how it went. I went from “a few weeks rest” to becoming a full-fledged couch potato. One day I looked down and had gained 55 lbs. and it’d been over two years since I had got into a gym of any kind. That was it. I wasn’t happy. I wasn’t happy when I looked in the mirror, my blood pressure was out of control, and my sleep was terrible.

I’m not sure there was one exact thing that finally motivated me to return, but right about a year ago, in May 2016, I returned to BCCF. I was welcomed back with open arms by Vic, Katie, and the rest of the staff and members. The coaches knew when to scale the WOD down for me and when to push me. They knew what movements I could do and which ones to modify until I could do them. They know how to properly motivate without coming across as task masters.

The coaches and staff at Bayou City are committed to helping you become the best version of yourself that you can be. It’s not just about working out, they help with my diet and recovery as well. On top of that, BCCF fosters a great sense of community and often helps fundraising events for its members and local charities and events. BCCF has been around since 2008 and it’s easy to see why they’re one of the oldest and well respected boxes in the Houston area and I’m proud to be a member.


Tasty Smoothie -Coach Erin

Tasty Smoothies!

I’ve been asked by a few of you in the last few weeks to write a blog on smoothie recipes. So here it is!

When you are making smoothies be sure to include veggies so you’re not drinking 10 servings of fruit. Although fruit is good for us most of us get too much sugar (even these natural sugars) and not enough veggies.

When you first start making smoothies you may include more fruits and fewer veggies until your pallet starts to change and a little sweet is good enough for you; then you can cut out some of the fruit and add in even more veggies.

Here are some veggies that are virtually tasteless when added to a smoothie:
spring green mix
red leaf or green leaf lettuce

Be sure to add protein to your smoothie or eat protein on the side. Remember, every time you eat you want to think, “where are my veggies, where is my fat, where is my protein.” The same rules apply with a smoothie.

Add in some healthy fat: a little avocado, a small handful of nuts or seeds, or 1-2 Tablespoons of a nut butter or coconut oil/butter.

Do not add in juice as the liquid! Remember we are trying to keep those sugars in check. Use water or canned full fat coconut milk- this can also be your fat.

Here is a link that will provide you with some smoothie recipe ideas. Remember that most smoothie recipes you find online will be full of fruit and very sweet. Add your veggies and cut back a bit on the fruit to balance it out.


7 Quick Questions with Mike Juge

Michael Juge has been an incredible addition to the BCCF Community – if you haven’t had the chance to visit with him, do it soon!!!!

1) What Brought you to BCCF?
My kids were enrolled in Kids Crossfit and my son wanted me to share in the fun, so I took him on his suggestion. Besides, I felt as though I was stagnating in my workout routines at the time.

2) What do you do for a living?
I am an intelligence analyst with the U.S. Department of State

3) What was your workouts before BCCF, and any sports you played?
Before joining BCCF, I ran 3 days a week and did some circuit training the other two days of the week that I picked up from Men’s Health magazine.

4) What is you favorite workout movement?
I enjoy doing rope climbs, cleans, and bench press. Rope climbs are something I enjoy because I didn’t believe I could ever do them, and now it’s something I’m rather good at doing. I enjoy bench press because it’s one of the exercises I excel, and I enjoy cleans as I see constant progress in my form and weight capabilities.

5) What motivates you?
It certainly is not being first, because I am usually the “slow zebra” in my class. What motivates me is the prospect of getting into the best shape I can where me at 44 is sexier than me at 40. Also, I get this real sense of accomplishment when I finish a WOD that I didn’t think I could do, or when I increase my weight lifting. It’s something I don’t get from work.

6) What is/ are your greatest improvements since being at the BCCF?
Rope climbs, cleans, and pull ups

7) What goals do you have that the BCCF community can help you with?
I would like to get better at pull ups and learn muscle ups. Eventually, I want to be able to wear 36s in jeans.

Travel WODs -Coach Erin

Here is a great list of Travel WODS that require no, to very little equipment. No excuses for missing those workouts over the holidays!



What I wish I knew…. -Coach Joselyn

I haven’t always been the type of athlete that loved the feeling of sweat dripping down my face the almost-pain-but-not-pain limits we push ourselves to in crossfit. Spending the first 22 years of my life immersed in the the dance world left my work outs in pilates studios and yoga rooms a little lack-luster. I thought that if I sweated at all, I was doing okay. And I’ll admit, I was nervous and scared to come into a box and hop into a workout. There was a lot to remember, on top of my complete lack of knowledge of what my body was capable of.Thinking back on that makes me chuckle at myself, but I am sure I am not the only one to be intimidated to come into Crossfit from a very non-traditional sports background. Here are some things I wish I knew then, that I know now:

1) You CAN do it!
I know, I know. It’s cliche. But if you’re not used to pushing your body and demanding more from your workouts, you may not realized how true this is. You CAN finish the workout. You CAN do one more box jump. You CAN pick that barbell up again. Enjoy the push, it is what makes you stronger today than you were yesterday.

2) You WILL get stronger!
When it is time for a strength workout and the numbers are based off of percentages of a max lift, don’t baby yourself. You’re getting stronger, and part of getting stronger is doing heavy loads. Trust yourself. Trust your form. Trust your coach. Of course, never do something you don’t feel comfortable with or sacrifice your form. But do know it’s okay to push, and take pride in your new muscles and gains! It can be frustrating at first but it’s so rewarding when the work pays off.

3) You have to EAT MORE!
For myself, I wasn’t used to eating enough to sustain my workouts. There were several times I was mid WOD and felt super queasy. Knowing how much to eat and when to eat it and what to eat is a learning process. I know I can’t have too much food in my stomach before I workout, but I also can’t not eat before I workout… Finding what works for you will benefit your workouts and help you get the results you want out of they gym as well. If you need guidance, check in with one of the coaches! We can help point you in the right direction!

4) Your shoes may make a difference!
We have all seen the person that changes shoes between the warmup, the strength, and the wod. That may be a little extreme for me, but I have learned that yes indeed I need to bring more than one pair of sneakers with me to the gym. I prefer a Crossfit shoe for wods and for strength, but if I’m doing more than a 400 m run I really prefer to wear a running shoe. This may have no affect on you, or it may completely change your WODs. Don’t be afraid to switch it up and see. Knowledge is power.

5) Yes, the protein shake DOES really help!
I will be the first to admit that I can be a little lazy. I stopped drinking protein after I worked out for awhile because I got tired of cleaning the shaker bottles. I didn’t really realize how much this affected me until I started drinking protein AGAIN. I find that I don’t get as sore and generally feel better if I get a shake in within an hour of my workout. Maybe it’s a “sugar pill” effect, and maybe it’s not, but I’m going to stick with it! Also, shameless plug, we sell some awesome protein powders at BCCF, so it’s convenient for you!

6) You WILL NOT turn into a bulky monster woman!
This probably applies more to the ladies… but seriously. We have all heard someone say “I would do Crossfit, but I know I’ll get bulky.” And that’s crazy. You’ll gain muscle sure. You’ll get stronger. But you won’t look like a ninja turtle. I know there are women at the games that have more muscles than even some of the gentlemen could dream of, but for you and I, that’s not a reality. I’m not saying you CAN’T look like that if that is your goal. I am saying that unless you workout for more than 3 hours a day and are super super strict with your food and you make Crossfit your only activity ever for day and months on end, you’re not going to puff up or get bulky. Your body will change, but for the better!

7) If you can keep a push press straight from a snatch… It’s okay!
Obviously we want you to know what all the movements are, and we want you to have general understanding of how to execute them safely. But we are your coach for a reason. We are here to demonstrate, assist, and remind you of what exactly a hang squat clean looks like and how it’s different than a hang squat snatch. Do you own homework though. Watch videos on lifts and techniques and take note of tips and differences between lifts. Some of the knowledge comes simply with time spent in the gym. So don’t sweat it if you walk into the gym and you don’t understand what is on the board, but spemd some time learning more about the things we do at Crossfit. It’ll be worth your time!

I hope this helps. I’m sure I could think of more. Maybe you can relate, or you have a few of your own!


7 Quick Questions with Clint Woods

Clint walked into BCCF almost 2 years ago, and has been cracking us up ever since.
Here’s a glimpse into what the 5:30pm and 5:45am get on a regular basis!

1) What Brought you to BCCF?
My wife and I built a home in Oak Forest in 2014.

2) What do you do for a living?
EDM producer/Mommy blogger.

3) What were your workouts before BCCF, and any sports you played?
Running, faux weightlifting. Not athletic enough to play organized sports. I am a golf nerd. Makes sense, right?

4) What is you favorite workout movement?

5) What motivates you?
John Reilly’s mobility, Mauricio’s non-stop motor, Raf’s fashion-forward CF apparel, Colin’s hair, the creative insults I invite from all four corners of BCCF, Katie’s parenting stories, Lori’s texts, fear of being old AND fat.  Mostly, I’d like to be healthy and alert for my family because they’re pretty awesome.

6) What is/ are your greatest improvements since being at the BCCF?
Hairline hasn’t receded!

7) What goals do you have that the BCCF community can help you with?
More photos of Rami on social platforms.


Slow Cooker Butternut Squash and Apple Soup -Coach Katie

Here is a great paleo winter soup I came across the other day and wanted to share with all my favorite BCCF athletes!
If you hate cutting up butternut squash like me, you can buy the already chopped squash at HEB.  Makes this process a little easier and I’ll all about fast and easy when it comes to cooking.
Let me know what you think about this soup.
Happy cooking!

Slow Cooker Butternut Squash And Apple Soup


HSPUs -Coach Tanner

Handstand push-ups. Go for strict over kipping!

I see kipping handstand push ups happening all the time around the box.  A kipping hspu can be a valuable tool to have when in a competition or in the open but, because of the risk of injury, shouldn’t be done on a regular basis.  If your shoulders are not strong enough to support the momentum that is created in the kip or when your body is coming back to the ground you can easily hurt your head, neck, spine, and shoulders.

I will always be an advocate of being able to do strict movements over movements that involve momentum, especially when a movement requires you to place weight on your head. By training your ability to do strict hspu (as well as other strict gymnastic movements) you ensure that your shoulders are stable and strong enough to hand the forces you are putting upon yourself.

If you aren’t able to do a strict hspu yet here are some exercises you can do to help get you there!

1) strict press- standing or seated

2) pike press- You may have seen my classes utilizing this great exercise as a sub for hspu. Grab an abmat place your thumbs by the corners of the mat closest to you. The raise your hips so that your body is in the shape of a triangle. Now move your torso forward, not down, and make your your elbows point to your toes. Keep moving until your head touches the abmat then press back to your original position. Good luck. These can be challenging!

3) hspu negatives- These are great but can be done wrong sooo easily!! Kick yourself upside down up against a wall. Make sure your hands aren’t too close to the wall. Lower your head, with control, to the ground. Your head and hands should be in a tripod position, not in a line! And once again please make sure you are under control throughout the entire movement! You can add mats in order to lower the range of motion if you cannot control yourself the entire way down. Go for a 5 sec. deficit and increase from there if you are able to!

If you have any questions don’t be afraid to ask me!

7 Quick Questions with Nathaniel Meiske

7-1-5 Nathaniel Meiske – if you haven’t had the chance to meet or workout with Nathaniel, here’s some info about one of our newer BCCF clients!

1) What Brought you to BCCF?

Nearing my 30th birthday, I wanted to do something to improve my state of physical fitness. I hadn’t made a point of engaging in regular exercise in the past few years and I wanted to make a change. I knew simply joining a gym wouldn’t cut it – I just don’t have the motivation to work out alone. A friend suggested I look past some of the preconceived notions I had about crossfit (just a bunch of meat-head, pretty-boy “bros” drinking the koolaid) and give it shot. I did a search for gyms in my neighborhood and found BCCF. Met with Tanner, took the intro classes with Geno and the rest is history. I’ve really enjoyed the 7:15 class. Great coach, supportive cohorts, and a fun environment. What more could I ask for?

2) What do you do for a living?

I’m a Landman for a major oil company – basically a project manager that brokers the ability to drill petroleum wells from an office in Houston.

3) What was your workouts before BCCF, and any sports you played?

I did P90X years ago to prepare for a Tough Mudder with friends. I really enjoyed the philosophy of “muscle confusion” that manifested in a multitude of motions and movements that never got old. Otherwise, I hadn’t been very good at engaging in strength training – I ran and biked occasionally, but nothing in the way of a consistent workout regimen.

4) What is you favorite workout movement?

Honestly, I’m enjoying just about every motion in the WODs (except overhead squats)! Everything is still fresh and new; I love waking up sore, knowing it means I’m getting fit.

5) What motivates you?

Improving my level of fitness so that I’m never physically incapable of going out and living life – whether it’s skiing in the Rockies, hiking up a mountain in Europe or just some pickup sports on the weekend. I want to be able to feel confident my body won’t hold me back from any adventure my 30s have to offer. That may sound cheesy, by it was a real concern I had before joining crossfit – whether or not I’d be capable of doing stuff with friends and family.

6) What is/ are your greatest improvements since being at the BCCF?

I really feel a change since starting crossfit – I’ve had a noticeable improvement to my daily energy levels and my overall state of mental wellbeing. My cardio has improved and my overall dexterity better – I don’t get muscle strain doing chores around the house anymore, I don’t feel soreness from simple, mundane tasks. Crossfit has truly helped me feel stronger and better about myself; that’s what motivates me to keep coming back for more. Pain is just weakness leaving the body…or some shit like that.

7) What goals do you have that the BCCF community can help you with?

Just keep me honest. Don’t let me quit. Push me to work harder, pull heavier and endure more. But most importantly, keep it fun – something we have no shortage of with the 7-1-5. I’m fortunate to be part of a great group of people and look forward to the years to come.

7 Quick Questions with Bridget Flanagan

You may have noticed we have some new faces in the 6:35pm class and Bridget Flanagan is one of those faces! Always positive, always pushing herself and striving to improve Bridget is definitely an inspiration!

1. What Brought you to BCCF?
I have been on and off Crossfit for the past year during my pregnancy and after my daughter was born. I decided I needed to change things up and get serious about getting in shape again. It was time to get really refocus on returning to my pre-pregnancy fitness and joining a new box close to home. I had heard good things about BCCF from a few friends and decided to check it out!

2. What do you do for a living?
I’m a digital marketer for an electric vehicle charging company in Houston.

3. What was your workouts before BCCF, and any sports you played?
I’ve always been a distance runner. I found Crossfit when I moved to Houston 3.5 years ago and have been doing a bit of both since.

4. What is you favorite workout movement?
I love rope climbs!

5. What motivates you?
My health is number one but my waistline is a close runner up 🙂 Crossfit gives me the ability to feel strong and healthy in my body and confident in my clothing!

6. What is/ are your greatest improvements since being at the BCCF?
I’ve been at BCCF for about a month and am definitely seeing progress! I’m getting stronger and more toned and am thrilled with the progress so far.

7. What goals do you have that the BCCF community can help you with?
Accountability! It’s hard to find the time for myself with a 9 month old and full-time job. Life gets busy and it is easy to say “I’m too tired” and skip the gym.