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Make sure you RSVP to our Annual Holiday Party!
RSVP here!
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At the Box
First off we would like to thank all that participated in our 4th Annual Wishing on a WOD…there is nothing better than being able to give back, especially to kids that are just starting out in life. We are truly blessed to have such a great community. Thank you all for being amazing!!
With the New Year upon us it is time to set some goals for 2014. (See attached article). If you have questions about where or how to start, ASK! We are here for you.
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Sometimes with goal setting we see lots of big starts and then a slow fade. If you are serious about getting better and improving you need to stay focused and consistent. Our doors are open most of the day. I have no problem if you want to swing in and do some pull up work or DU practice for 20 min. You just need to make it a priority then you will see change and improvement.
I am guilty of this as well. I always talk about how I wish my Olympic lifts were better….but I only practice them a couple times a week, not nearly enough if I want serious gains. I blame no one but myself, I need to make it a priority and until I do I will be mediocre at best. Own your behavior and habits….if they need changing then do it. Blame is for the weak and unmotivated; you are all strong and capable…plan the work and work the plan.
We are looking at renovating and opening up the center of box, just waiting on some bids and making sure it will work the best for all of you. I know some classes are pretty full but bear with us. Signing up ahead of time will help us figure out flow and class layout, so please help a brother out and sign up ahead of time if possible, thanks!
I hope everyone has a great Christmas and New Year and continues to hit it hard through the holidays. Be sure to check schedule for class times during the Holidays.
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Thank you everyone who supported our 4th Annual Wishing on a WOD!
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We rocked it! So many people came out and particpated! We feel very lucky to be a part of such an amazing CrossFit community!
Total rounds - 2,651
Total push up - 13,255
Total sit up - 26,510
Total squats - 39,765
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Athlete of the Month - Kindra Mills
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Since coming into BCF in May of 2012, Kindra has been an athlete whose face you will see almost daily. Kindra’s consistency is a testament to how hard work and dedication pays big dividends.
From starting out as a person just wanting a change and to get fit to making her way into the competitive world of Crossfit, Kindra has shown that nothing is out of reach. From PRs in Olympic lifts and getting better conditioning to overall strength and gymnastics skills.
We have seen 1st hand the character of our young athlete during last year’s regionals where she put herself off the team because she felt it was best for the team. Not an easy decision by any means and a true example of how to be a team player…cheers Tiger Cub!!
As a coach I look forward to watching Kindra excel in the near future at all things CrossFit and life.
-Mike
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I actually didn’t start CrossFit intentionally; I was tricked into it. My friend Holden told me he was taking us to "some cycling or other fitness class" at the local gym. I should have known by his ambiguity that he was up to something. When we pulled into the CrossFit gym I think I almost peed my pants. I had a vague idea of what Crossfit was all about prior to starting, and I thought I wasn’t capable of doing any aspect of it.
The first couple weeks I was nervous for every class, constantly Googling terms such as ‘AMRAP’, ‘HSPU’, and even ‘WOD’ before I walked into the gym each day. Playing sports every day for pretty much my whole life made working out every day seem natural. I fell in love with the friendly yet competitive atmosphere and I loved (but also hated) pushing my boundaries. When I first started CrossFit I was afraid to kick up into a handstand against the wall, could barely do a couple push ups, and never thought a pull-up would ever be in my future. By simply showing up and putting in a solid hour or two of work every day I began to do things I never could have imagined.
Mike and Bryan were always there when I wanted extra help. They put me on squat progressions as well as progressions for pull ups and now muscle ups. If there was anything I wanted some extra help with, they always had suggestions to achieve my goals. I started doing scaled competitions and gradually made my way into the Rx division. The adrenaline rush of competing while pushing yourself to your absolute max is an experience I don’t think could ever get old.
My evening bros continue to push me to my limits and really see what I’m made of. In the past month or so I’ve really tried to dial in my nutrition and slim down. I continue to see benefits of these results not only in my body but also in my workouts and I can’t wait to see where my CrossFit future leads. I hope to compete for the gym on the regional’s team in the next few years and for many years thereafter. I don’t think I could properly write this without a shout out to Zander, James, Mel, Jonny, the Canucks, and all my other evening bros for pushing me to my limits and for lifelong friendships. Love you guys!
-Kindra
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The Happy Mapping of Arms - Part 2
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Last month we began talking about the structure of the arm and where the 1st joint of the arm is. This month we are going to shed a bit of light on the 2nd joint of the arm…the Glenohumeral Joint or what most people call the Shoulder joint.
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The second arm joint, the joint of the upper arm with the shoulder blade, must be mapped correctly in order to completely free the muscles of your back. See how nicely it lines up with the weight bearing part of the vertebrae? Here we are up against not only the ubiquitous faulty map but a major bit of cultural conditioning---the posture thing. The P-word. A central tenet of the posture dogma is “get your shoulders back,†or the harsher version, “Get those shoulders back.†I sometimes want to cry when I see someone who has obeyed the command for decades, always hurting between his shoulder blades, never feeling a free movement of the arms.
Shoulders don’t belong back. Just like they don’t belong up, down or forward. The second arm joint is designed to balance at the very center laterally. Neither forward, nor back, but just balanced at center. Shoulders back makes people miserable. It is dangerous to attempt to achieve an opening in front at the expense of closing in back. Some people are so used to narrowing in back that they don’t even notice the tightening anymore. If you correctly map the 1st and 2nd joints of the arm and look for a sense of balance and ease rather than for placement of posture or openness, you will have a clarity about the widening of the back, which allows the arm structure to ease into balance.
To contact Rich, either give him a call at
503-939-2524 or email him at rroskopf@beavertoncrossfit.com
Conable, Barbara, and William Conable. How to Learn the Alexander Technique: A Manual for Students. Portland, OR: Andover, 1995. Print.
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The Top 10 Steps to Set and Achieve Your Goals – Every Time!
by Dr. Philip E. Humbert
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It’s been said that everyone has goals, whether we know it or not. We have goals to keep our current job, or to get a different one. We have goals to save for the future, or to travel, take a vacation, or purchase the things we need and want to make our lives more enjoyable. An important distinction, however, is that top achievers are very intentional and focused on their goals, while many of the rest of us are not.
Top achievers know that the wording, structure, timing and format of a goal can make it’s achievement much easier – or far more difficult. Top achievers understand the basic skills for setting and reaching their goals, every time! They know how to design goals that create success. Here are the 10 most important steps to set and achieve your goals:
1. Reachable goals are SPECIFIC. Top achievers know that to reach their goals, the brain must know exactly, precisely, what they are trying to accomplish. Never word a goal with vague terms like “some†or “a little bitâ€, or “moreâ€. Be specific! If you want to lose 8 pounds and reach a weight of 175, specify those exact numbers. If you want to save $200 this month, be exact. Your brain can help you accomplish almost anything if it knows precisely what you are aiming for.
2. Reachable goals are SIMPLE. Many people describe their goals in complex terms of retiring on the beach in Hawaii, with nice cars and lots of money, and…. Their list goes on and on. Any ONE of those things is a great goal, but the combination becomes over whelming and the brain gets confused. If you want to retire in Hawaii, just say so! If you want to increase your sales by 10% this month, say so! Keep your goals simple, clear, and focused.
3. Reachable goals are SIGNIFICANT. No one can muster the enthusiasm, hard work and courage to reach a goal they don’t really care about. A reachable goal is one you really, really, REALLY want! It’s something that will change your life, enhance your health or wealth, and make you proud. It gets your juices flowing, gets you up in the morning, and keeps you going all day long, because it is important! Set goals that are worth achieving!
4. Reachable goals are STRATEGIC. High achievers know that the best goals accomplish many great outcomes, all at one time. Running a 10K race will almost certainly: 1) feel great! 2) help you lose weight. 3) lower your cholesterol level 4) strengthen your heart 5) lower you risk of heart disease 6) increase your energy and stamina, and 7) improve your outlook. Design your goals to strategically impact as many areas of your life as possible. You’ll have more reasons to reach your goal and more excitement when you do!
5. Reachable goals are MEASURABLE. A goal without a measurable outcome is just a pipe-dream. You can’t achieve a pound of “happiness†or 6 inches of “self-esteemâ€, but you CAN get a new job. You CAN run a mile in under 7 minutes, or do 100 sit-ups. Someone has wisely observed that, “What gets measured, gets done.†Define your goals in terms of height, weight, dollars, inches, or hours. Then measure your progress until you achieve your desired outcome.
6. Reachable goals are RATIONAL. To reach your goal, you will need a plan, a path, and a vehicle for getting there. Your goals must make sense! When you explain them to friends and family, your goals should create excitement, draw support, and encouragement. Your goals should be just out of reach, but not out of sight! You want to stretch to be your best, not strain after impossible dreams. Set goals you CAN and WILL achieve!
7. Reachable goals are TANGIBLE. Choose goals that you can see, hear, smell or touch. Go for things you will enjoy and that you can clearly visualize. The brain has hard time going for “financial securityâ€, but it can visualize a bank statement with nice, large numbers on it! Define your goals in terms that excite the senses, then go for it with all your heart!
8. Reachable goals are WRITTEN. High achievers always know precisely what they want, because they’ve written it down. Often, they write a short description of their goals every single morning, as a personal reminder of their priorities and their objectives. The act of writing your goals down vastly increases your chance of success. Write it down! Then, keep your notes where you can see and read them every day.
9. Reachable goals are SHARED. We are far more likely to stick to our plan and reach our goals if we know our friends and family support us. Being part of a team increases our determination, our stamina, and our courage. Caution: Never share your goals with anyone who may ridicule, tease or discourage you! The world is full of doubters and you have no time for them. But, find a support team, a group of cheerleaders, and a coach who will encourage you every step of the way. High achievers count on and work with other winners!
10. Reachable goals are CONSISTENT WITH YOUR VALUES. One of the biggest reasons people fail to achieve their goals is that they have conflict between their behavior and their values. However, when your values and your goals are in agreement, there is no stopping you! Clarify your values first, then set simple, specific, measurable, tangible, written goals that are consistent with those values. You will achieve them, every single time!
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Marcus Approved (MA) Paleo Holiday Recipes
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Coconut Butternut Squash
Ingredients:
â— 1 Large butternut squash
â— 1 Can coconut milk
◠2-3 cups chicken broth (“Imagine†brand from Whole Foods is approved)
â— Dash of salt and pepper
â— 1 teaspoon cinnamon
Directions:
Peel and cut the butternut squash into cubes. Add 2 cups of chicken broth, bring to a boil, simmer until fork tender. Drain off 1 cup of the broth and add in coconut milk (about half of a cup; more if needed). Add a dash of salt and pepper and a teaspoon of cinnamon. Blend in a blender or with a hand mixer – the texture should resemble mashed potatoes. Serve warm, with a sprinkle of cinnamon on top.
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Roasted Beets w/ Pistachio Butter
Ingredients:
- 4 large beets – red, golden, or both. (1-2 beets per person)
- 1/2 cup shelled & salted pistachios
- Extra-virgin olive oil
- Salt & pepper
Directions:
Heat the oven to 375 F and arrange a rack in the middle. Rinse and scrub the beets, cutting off any leaves or little roots. Rub them with 1 to 2 tablespoons of olive oil, place them in a pan and cover with aluminum foil. Roast until tender and you can easily pierce with a knife; this will take about 1 hour. Remove from the oven and let cool.
While they are cooling, make your pistachio butter. Using a food processor, add 1/2 cup pistachios and pulse until they are finely ground. Then drizzle in olive oil – start with 1 tablespoon. Alternate adding 1 tsp water and 1 tsp olive oil until you get a really creamy texture, much like a very soft butter. If it gets too thin for your liking add in some more ground pistachios. (Note, I sometimes double the “butter†recipe, because it goes so quick!)
Once the beets are cool, remove the skins – they should come right off. Slice the beets in chunks, and sprinkle with a little bit of olive oil to make them glossy. Salt and pepper to taste. Serve the beets with the pistachio butter for dipping or spreading. One last note – you could make the beets the day before and let them chill in the fridge. Just take them out and warm them up a bit before serving and dressing.
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Apple Juice Sweetened Cranberry Sauce
Ingredients:
◠2 – 12 oz bags of fresh (not frozen) cranberries
â— 1 cup of 100% pure apple juice (no added sugars)
â— 1 large navel orange, washed
â— 10 dried black mission figs, very finely chopped (make sure you cut the stems off)
â— A dash or two of each: nutmeg, allspice, ground cloves
Directions:
◠Place the cranberries, apple juice, figs, spices, and ½ cup of water into a covered saucepan on medium heat.
â— Bring the mixture to a low boil for 10 minutes (until the cranberries “popâ€), and turn down to low heat. Simmer (still covered) for 15-20 minutes, stirring occasionally.
â— Squeeze the juice from the orange into the sauce, and finely grate the orange zest (use the wholeorange peel!) into the saucepan.
â— Keep on low heat (simmer) for another 15 minutes. Store in airtight container in fridge until ready to use. Serve cold for the best flavor.
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