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At the Box with Mike Ford
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It’s crazy how fast the time goes by….March is upon us and the clock keeps ticking. It seems like yesterday we were talking about New Years and our plans and goals for 2016. Are we still on track? Have we lost interest? Are we lost on how best to proceed? If any of these pertain to you, then grab me and I will set you on the right path once we figure out where you want to go. It’s never too late. Personally, some of my goals I have had to revise. I’ve had a few injuries and setbacks like many others. But we don’t stop. We regroup and move forward. This is essential if you want to make progress. You may need to hold off on a certain goal for a while and focus on another until things allow you to get back to it. Let’s figure it out together.
Our BCF community continues to grow, so be sure to pair up with someone new during warm ups and team WODs. We are very proud of how our community represents in house and out and about. Thank you all for being so awesome. Our Valentines comp was amazing and it seems like everyone had a great time. If there is something we could improve on please let us know. Our main priority is to run a 1st rate comp with great workouts and fair judging. Thanks to all that helped out.
The Open is going well and we are very proud of all the effort you have all put in so far. Keep hitting it hard and going for those PRs, lots of great energy and great attitudes make for a great Open.We will plan on a post Open party/BBQ in April.
Programming will continue with energy system training, strength work, gymnastics and good over all conditioning. Or, constantly varied functional movements at high intensity. I have seen big gains in many of you with strength and conditioning. Great work to all on that. Things like that truly make my day and reinforces why I love this box so much. We have several athletes that have lost big LBs on a nutritional plan we have. If you are looking to lean up please grab us and we will get you the info.
Have a great spring break!!
Cheers!!
-Mike
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SCHEDULE CHANGES COMING UP!
One time Changes:
March 27th - no class Easter Sunday
April 1st - 4:30 partner WOD, 5:30 BBQ!
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We will be trying out a new evening schedule for the month of April. After a month we will decide if we want to stick to it or go back. We ask you give it a two week try before offering us feedback. Thanks!
4:00 - 5:00 PM
5:00 - 6:00 PM
6:00 - 7:30 PM (Regular class and competitive class)
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Come hang out with us over Spring Break!
Classes will be fun yet challenging, with an emphasis on overall strength and conditioning.
We will need at least 6 teen athletes to sign up for class to make this happen, so make sure you email quickly to get signed up!
March 21st - 26th
Mon - Friday 10:30 to 11:30 AM
Saturday 9:30 to 10:30 AM
Cost is $75 per athlete
Have a friend that wants to come train with us, but they have never been to Beaverton CrossFit? Not a problem! Coaches will make sure that training is in line with the athlete's technical and physical level.
Any questions please email Mel or respond to this email!
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We are right in the middle of the Open! Some amazing performances so far! Keep up all the good work! We will celebrate after!
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Need to get decked out in BCF gear?
We got you covered! New sizes and colors in the lobby!
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Heather Grey or Black! Unisex sizes!
We have re-ordered hoodies! These are the coziest hoodies ever.
Make sure you get yours!
We sold out in a week last time!
Email Mel to reserve yours now!
mgriffin@beavertoncrossfit.com
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New unbroken tees have arrived!
These are the classic BCF Tee, a must have!
Now in red and black!
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Athlete of the Month - Sarah Allgood
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We all have seen the CrossFit videos of expecting mom’s working out while pregnant. Very inspiring to say the least. It is very different to watch it day to day however. We have seen Sarah from day 1 showing up, putting in work and never complaining.
Did we have to modify some things? Yes. Did we scale back some things? Yes. Did we lay back on some intensity? Of course. But that needs to happen when you are carrying a baby. Sarah showed up and continued to train, working the barbell, doing pullups, rowing and cycling. Sarah’s commitment to her health during and after pregnancy is admirable. You can hardly tell she had a baby just a few months ago from looking at her now. All the hard work during and after has paid off.
We are all super proud of Sarah and all she has accomplished over the last few years and we all look forward to where she is going. And in 2034 we will watch Miles crush the Open!!
Great work Sarah!!
- Mike
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First and foremost, I am so honored to be nominated for Athlete of the Month! Where do I begin? Before joining Beaverton Crossfit I was your average globo gym member, I would get in my 30-45 minutes of cardio and occasional strength training. I became bored of my fitness routine and needed a change that would both motivate me and give me the results I desired - enter Beaverton Crossfit.
Although I joined BCF in November 2011 I would say I didn't become truly dedicated until June 2012. At that point I decided to commit to training 3-4 days a week, and I immediately began to see improvement in my athletic performance. Once I began regularly attending Olympic Lifting classes I also saw my lifts improve and I became more comfortable with these complex movements. To say the least, I was hooked on BCF! Of course the reason I kept coming back was because of the awesome people and the amazing coaches, seriously we have such an amazing community.
In March 2015 I had a new goal, which was to continue Crossfit through my entire pregnancy. I still remember telling Mike once I found out I was expecting, he immediately gave me a high five, and let me know that we would make a plan to modify the workouts as needed. All of the coaches were so helpful while I navigated this new terrain, especially the lovely Dawna. It really shouldn't have surprised me that my water broke mid-workout, but I knew that I was physically prepared thanks to Crossfit. My c-section recovery was definitely easier because of Crossfit, and I couldn't wait to get back to the gym just to move.
Every single athlete at BCF is an inspiration, and I love the fact that we can cheer each other on to push just a bit further every day. The 4:30 and 5:30 class are always filled with a great group of athletes and I thank you all for pushing me, especially Book Club! In 2016 I look forward to setting some new PRs and maybe even getting a bar muscle-up : )
- Sarah
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Congratulations to our February Monthly Challenge winners!
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March Monthly Challenge!
Max Unbroken Thrusters
95/65#
Only place you can rest is at the top with the bar overhead
If you do as prescribed, make sure you hit "RX" when entering score!
Put your score in Wodify - that is where we will pull winners from!
Winners will get a choice of a tub of Isagenix IsaPro Whey or a tub of Isagenix AMPED Power.
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Make sure you put these events on your calendar!
Upcoming:
April 1st - 4:30 PM
Post Open Partner WOD and BBQ!
Come one, come all! Bring a side dish to share, we will be giving out Open awards!
April 16th - Walk for Wishes
May 20-22 - NorthWest Games Regionals at the Moda Center
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Walk for Wishes - April 16 at the Portland Zoo
You can help make a Wish come true.
Join the BCF Bulldogs walk team today!
You can take the first step in making wishes come true for local children battling life-threatening medical conditions by joining us at this year’s Walk For Wishes® family-friendly walk on Saturday, April 16, 2016, in Portland.
The two-mile walk starts at Parking Lot A next to the Portland Children's Museum, weaves through the Oregon Zoo, around the Vietnam Memorial, and ends at Parking Lot A for family-friendly activities.
More than 200 local kids are waiting for their wishes to come true. By participating in Walk For Wishes, you can help bring the life-changing impact of a wish to children your community. Be sure to dress in your favorite hero costume to help us honor our Wish Heroes - local wish kids who are battling the biggest villain of all: a life-threatening illness.
7:30 a.m. - Registration
9:00 a.m. - Program and walk
Post-event activities to follow
Location :
Washington Park & Oregon Zoo
Parking Lot A (near the Children's Museum)
4001 Southwest Canyon Road
Portland, OR 97221
Questions or get more info email Mel - mgriffin@beavertoncrossfit.com
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What is your nemesis? Double-unders? Handstand push-ups? Maybe you want to get a muscle up before the Open. Whatever it is... the BCF coaching staff can help you!
All of our coaches are available by appointment for private coaching sessions.
Pricing:
15 min - $22.50
30 min - $45.00
45 min - $67.50
60 min - $90.00
Click here to email to get more information!
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As an athlete or someone who works out, chances are you’ve heard of nutrient timing. It’s the nutritional strategy that’s based on getting specific types of nutrients at specific times to maximize training adaptation or enhance performance.
By timing your intake of nutrients before, during, or after your workouts, you’ll amplify exercise gains and even speed recovery. So you can get more out of training every time, train more often, recover faster, and improve performance in your sport.
Now Isagenix is making it easy for you to take advantage of the latest science in nutrient timing with a new line of convenient products designed for athletes and exercise performance. We’re taking performance nutrition to a whole new level with our new, science-based, and delicious line of AMPED products.
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