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At the Box
With the Open season almost behind us, we have seen already so many PRs, 1st time pull ups, MUs, DUs, and just about anything else you can throw in there. This is why we encourage you each year to participate in the Open. It brings out the best in us as individuals and as athletes. Keep up the good work and be sure to cheer on Christine, Kirby and Mike as they roll into the Masters Qualifier in May.
Be sure and check out the new pictures in the lobby as you may see many new faces up there. If you have good pics that you think would be a good addition, go ahead and send them to us. And if you are traveling abroad, bring a BCF shirt, take a pic and send it to us. We will put it on our Where in the World is BCF???
Once the Open is over we will reset, regroup, reprioritize, and get it going. Strength will always be a part of training, be it during a cycle or tossed in during the week with other components. We will get back to two days a week of skill focus and more involved progressions. If you have been working on your Pavel progression, keep at it. If not, start it. If you don’t have a strict pull up yet, do the progressions on the board.
The warmer weather is slowly coming so be sure to bring water and electrolytes. We all need to be taking a post workout protein shake with the amount of training we do. If you need guidance on this please ask Christine, Mike or Mel. We have a great product that works amazing and has multiple functions from weight loss to athletic performance.
As always our door is always open so if you have questions or concerns please don’t hesitate. Cheers !!
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There are only two workouts left and
time for some BBQ!
Friday, April 3rd! Mark your calendars! We are going to have a little post-Open BBQ!!! We will probably only have a 4:30 class and then BBQ afterwards.
We will provide the protein, if you have anything special you want us to grill up let bring it!
If your last name starts with....
A-J - please bring a yummy side dish
K-R - please bring a veggie or a fruit
S-Z - please bring a dessert
(this is a rough guideline, if you have something you are dying to bring because it is just that delicious, bring it please!)
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Monthly Challenge!!!
Make sure you take part in the monthly challenge! Winner gets a private training session with a coach of their choice!
Max Unbroken Kettle Bell Swings
RX - 53/35#
Scaled - 35/26#
Ready... set.... go!
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Make sure you put these events on your calendar!
Upcoming:
Post-Open BBQ - Friday, April 3rd at 4:30 pm
3rd round of Bod Pod Testing - sign up on Mel's Desk - Mon & Tues, April 13th & 14th
Salem SlaughterFest - we have a crew going down to compete! - Sat, April 18th
Matt Bruce Weight Lifting Seminar - email Mel to sign up - Sat & Sun, April 25th & 26th
"The Girls Gone Wild" competition - Men and Women's Scaled, RX and Masters! - Sat, May 16th
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New BCF Trainer - Dawna Graham
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Help us welcome Dawna Graham to our coaching crew!
Many of you have probably seen Dawna working hard in the gym that past couple of months. Now we are really excited to announce that she will be coaching BCF classes regularly! We have known Dawna and her husband Andrew for the past few years. (see the throwback picture from our 2011 anniversary event below). They trained with us before they opened their own CrossFit gym and then after successfully operating the gym for years, they sold it and came back to train with us!
Dawna has a diverse coaching background to draw on. She has her black belt in Chinese Kempo Karate and has taught it to pre-school age kids up to adults. When she isn't at the box she is a Fitness Business Instructor, Program Design Instructor and Practical Instructor at National Personal Training Institute. She graduated from Prudue University with a degree in Psychology and Law & Society - brains and beauty! She is continually looking for ways to push herself athletically and mentally - like running Hood to Coast every year!
The most amazing thing about Dawna is her true passion for helping others achieve their goals. She is always willing to help with a smile on her face. She is great at breaking down skills and explaining things in a new way. Welcome to the team Dawna, we feel you are a valuable asset and couldn't be happier to have you on board! Members, make sure you say hi to her when you see her in classes!
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Flexibility, Mobility and Stability: What’s the difference anyway?
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Jason Breen CSCS
http://excelsior-fitness.com/
My squat sucks! I don’t always hit depth and the only thing I can really count on is feeling pain in my hips. I’ve been given advice on how to fix it from everyone you can think of: top CrossFit athletes, yoga instructors, massage therapists, even the sketchy guy who never seems to leave my local gym. They’ve told me that I need to fix my range of motion. I need to stretch to become flexible. I need to stop stretching. I need to become more stable. Nope, I need to do some MacGyver looking mobility work with a foam roller and a rubber band. They all have advice, but what does it all mean?
Range of motion, flexibility, mobility and stability: We know that they all have something to do with movement and joints, but trying to nail down exactly what each is and how they differ from one another can twist one’s brain into pretzel. My aim is to bring a little conceptual clarity to these terms and make them a little less mind-bending so that you’ll know the order in which you should develop them and which ones should be the focus of your current training plan. Range of motion and flexibility have relatively settled and agreed upon meanings, so I’ll start with those. Then, drawing on the work of BIll Hartman (a physiotherapist and world-class trainer), I’ll address the more slippery terms mobility and stability.
Read the whole article here!
Make sure you are working on your mobility! Rich is now teaching the 11:30, 4:30 and 6:30 classes on Thursdays!
And if you need a little extra help... email him at rroskopf@beavertoncrossfit.com
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Athlete of the Month - Casey Kilfoil
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I got to say that if you were to ask me who makes me laugh the most during any given class here at BCF I would have to say, hands down, Casey. This is a guy that quite literally laughs in the face of pain and discomfort. Casey’s outlook on the training is great. No matter what we throw at him, he will laugh it off and get it done. I can compare him to a super star athlete we all know and love, Tom Brady. Casey has a championship attitude, the mindset of a winner, the mental fortitude of a world beater….just like Tom Brady of the Super Bowl Champs New England Patriots. I also know that this is Casey’s favorite team so it makes sense that he acts like a champ.
On a more serious note, Casey is a great addition to our community, as he is in the box consistently, works around an injury if he has one and doesn’t make excuses (like Seahawk fans). Casey shows up and gives it his all each time he comes in the door. Casey got through some MU on 15.3 because he put in the time and practice to get those MU before hand. Perfect example of putting in the work to get the results.
Casey is also a giver. You can see him at the box helping out his wife Kelly on her MU. Kelly will get them soon I’m sure under Casey’s guidance.
As a coach I really enjoy having Casey in class as he is quick to help out others and doesn’t complain. He is easy to coach and is an all around great person that I’m proud to call my friend. Be sure to hit up casey for a high five and congratulate him on his favorite QB winning the Super Bowl for the 4th time.
-Mike
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Where you were in your fitness journey before BCF and where are you now?
The main difference is that I “worked out†instead of “trainedâ€. I’ll always remember walking into BCF for the first time and reading the board and thinking that it didn’t look that hard, and then gasping on the ground after 8 minutes. I was hooked out of the gate. I feel like my goal now is to stay healthy, work hard to push myself, but also be able to train the next day. I’ve gotten smarter about listening to my body and scale accordingly.
What were your goals when you started and have you achieved any of them?
I didn’t have any goals when I started. It sounds crazy but I was just done with elliptical trainers, spin classes and feeling lousy. My main goal now is eating better and becoming more mobile. Isagenix has been a really good meal replacement when I’m on the road for work and breakfast. I’m going to do the 30 day cleanse in the near future if anyone is interested in doing it with me.
What about BCF makes you keep coming back?
I ‘m thankful for the BCF programming. It’s a perfect match for my addictive personality and low threshold for routine. I feel challenged and accountable to work hard.
What is your favorite part of being a member at BCF?
I love the community of people that BCF has built. I got pretty wasted at the x-mas party and never really heard about it afterwards. That’s fantastic for a guy like me and a testament of the character of the membership.
When/what was your “ah ha!†moment?
My wife signed me up for the Bull Dog Battle without me knowing. I was pretty pissed at first, but afterwards realized that it felt good to compete and push myself. Sometimes the hardest person on yourself is you. If you invest the time to train as hard as we do you owe it to yourself to register for a BCF competition.
Does anyone the gym (member or trainer) inspire you and why?
All the trainers and staff at the gym are top notch. I’m thankful to be a member of BCF and feel truly blessed.
-What's something that you've noticed about Mike?
Has anyone noticed that Mike has only been a Patriots fan since 2015? Where's his Pats gear? I've never hear him talking about the time the Pats lost to da' Bears in the Super Bowl.......Go Hawks!
- Casey
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