BSC September Newsletter

Fall is soon upon us and we are now back to our routines with kids, school, sports, homework, etc…this makes for a busy life and day to day grind.  This also means you need to really dial in your focus and make sure to train regularly and maintain a healthy diet. We offer plenty of class times and have new classes so no excuses, get in and train.  It will make you a better parent, spouse, and person.

We have some upcoming events so be sure to check them out and support any athletes if you have the chance. There are several competitions coming up and we will have some peeps going to represent. Don’t be afraid to sign up for one either.

Our current strength cycle will end just before the month ends. We will max out and then move on from there.  Our focus will be, as always, GPP for all of you.  At BSC we try to hit the 3 main energy systems as well as Olympic lifting and maintaining a good base of strength. If you feel you are in need of extra work or are stuck on a plateau please talk to us and we can throw some work/advice your way.

Please remember to sign in as much as possible, this allows us to plan our class accordingly, thanks! Also, the front lobby is being transitioned into a stretch/hang out area. I am getting a Foosball/ping pong table and some of the furniture is going away to make room.  We want you guys to be able to hang out and socialize before and after classes.

As always our door is open if you have any needs or questions.

Cheers and TRAIN HARD!!

Come hang out with your fellow WOD partners at the coast! 
 

We will be crabbing out of the Jetty Fishery in Nehalem Bay. The high tide schedule for the 21st is supposed to be around 2:14. We will plan to meet at Jetty Fishery at 11-11:30 and be on the water at noon. As it gets closer the time may vary because sometimes even with later high tide the earlier morning tends to be better. 
 

We will rent boats so one person in each group needs to be comfortable driving. We should plan on 5 people per boat. You can have 6 but that is pretty crowded.
 

The cost is $85 per boat for two hours this includes (so $17 per person with 5 people) - Crabbing Package; everything you need for crabbing. 3 baited crab rings, measure, bucket, boat, motor, gas, safety equipment, crab cooking - each additional hour is $25 each.

If you have any questions email  Mike, Christine or Mel.

Sylvia came to BCF in January of this year. She was a little intimidated and scared at first but was soon in full swing and going for it.  Sylvia shows up consistently and gives it her all every class.  As the weeks and months have ticked by, the old Sylvia went away and a new Sylvia emerged. Leaner, stronger and fitter! 

Sylvia always has a smile on her face and likes to have fun while training. She also is a positive cheer leader for her fellow athletes. You can tell when Sylvia is suffering or not happy when she starts yelling at you in Spanish…beware.

We all look forward to seeing Sylvia continue her health and fitness journey here at BSC…great work!!

-Mike 

I started CrossFit 8 months ago and this is by far the longest I have stuck with a fitness plan.  I knew I could not stick with a plan by myself, so I joined with two friends. Thanks Janet and Maria! I like CrossFit because it is fun every time and a different workout with the trainers pushing you to achieve. I know I would not be doing what I am capable of doing if they were not there. I feel better, look better and am stronger and look forward to continuing to lose weight and tone up. Thank you! 
-Sylvia 

“Paleo” vs. Paleo

Ok, so you are “paleo”.  We get it, and so does everyone else around you because you never stop talking about how “paleo” you are.  Let us be honest here.  You never stop talking about how “paleo” you THINK you are. Nobody cares how much bacon you cooked, ate, or otherwise wrapped the nearest edible item in.  The “paleo” craze today has taken exactly the same turn as the “Fat Free” craze of the 90’s and the “Gluten Free” craze as of late.  It’s called marketing. Companies pick up on trends or fads then run with the idea knowing we will flock like sheep to an iridescent 3D label boasting “Our Product Will Solve all Your Life Worries and Woes. 100% Satisfaction Guaranteed! Now EAT ME you uneducated shmuck.” What have we learned in the past from these labels?  Simply because it says “fat free” or “gluten free” does not automatically mean it is good for you. Same rules apply to “paleo.” Whether it be an actual label or a recipe boasting “PALEO” simply because it states this, does not necessarily make that information true nor does it mean you can haphazardly eat all these “paleo” labeled foods and claim you are eating “paleo”.  Not to mention you aren’t going to see results or quite possibly currently not experiencing results. The misconception here is still about dietary balance.   

 

by Dan John and Chris Shugart

The little dude sitting beside me at the Dan John seminar looked like he'd just been spanked by his mommy with an extension cord.

Poor guy had raised his scrawny arm like a kid in an elementary school classroom and asked Dan a question about NO2 supplements. Dan took a deep breath and, in his very best you've-really-disappointed-daddy voice, gave the kid The Lecture.

The Lecture can be summed up like this: "Don't even ask me about THAT unless you're first doing THIS!"

Turns out the kid didn't even know how much protein he was getting per day, an issue he should have taken care of before worrying about any ancillary supplement, especially one as questionable as NO2.