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Fitness is not about being better than someone else...it's about being better than you used to be.
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October Newsletter

 
Make sure to put these events on your calendar!

Thursday, October 10 - November 11: CrossFit Open  - Sign-up to be part of our in-house team competition!!  Win prizes and bragging rights in the gym!

Saturday, November 18th -  Valentine's Day Massacre registration will open

Saturday, November 23: SAVE THE DATE - 10th Annual Wishing on a WOD and Post Open BBQ (more information coming soon...)

Saturday, December 14: SAVE THE DATE - Annual Holiday Party (more information coming soon...)

Saturday, February 8th: SAVE THE DATE - Valentine's Day Massacre Competition (Registration will open 11/18)


Make sure to follow Beaverton CrossFit on Facebook and Instagram to stay up-to-date with our community events! 
 
AT THE BOX WITH
MIKE FORD

Apparently summer decided to get out of town in a hurry and the cooler weather is now here. Some of you may really like this, I do not. I guess it’s time to fire up the heater!!  Even with the cooler weather we need to stay on point with hydration. People that train hard on a regular basis need to get ¾ to full body weight in ounces in fluid. (not beer)  Try to stay hydrated during the day so when you get to class you are good to go. If you are an early bird then hit a big glass of water before bed. Cold and flu season are rolling in as well so keep your vitamins and minerals up as well. I personally do 2-3000mg of vitamin C each day, it seems to help. If you need help in this arena please ask a coach for assistance.

We will be starting a strength cycle coming up this month. We will focus on squat, press, pull, and gymnastics (weighted pull up/dips,etc).  This cycle will run 9-10 weeks and we will max out with 3 rep or 1 rep, depending on person, at the end.

We will continue to put in Olympic lifting a few times a week in different capacities and Sunday Oly will continue as it has been.

The holidays will be here very soon so keep posted on Christmas party and WOW. We want to see as many people as possible at these events so block your calendar and plan on being here. Our holiday parties are always super fun and you will not be disappointed.

Housekeeping….please clean up after yourself. If you kick over a chalk bucket, step on a block of chalk, write scores on floor in chalk, or just throw chalk around for no reason at all….please clean it up. We want to keep gym as tidy as possible for other classes. Please and thank you!!

As always, my door is always open for anyone at any time. Hit me up with any questions or concerns.

Mike

GET FIT FOR FALL
AT BCF WITH
SIX WEEK BURN/YOGA SPECIAL
Click here to Purchase your Fit for Fall Membership
BULLDOG BURN NEW MEMBER SPECIAL! GET FIT FOR FALL AT BCF!
 
Are you ready to tackle your fitness goals?  Are you ready for some fun and challenging workouts in a supportive group setting?  Then you don’t want to miss out on this 6 WEEK SPECIAL!
 
 For just $99, you'll receive the following:
  • 6 Weeks Unlimited Bulldog Burn workouts designed to torch calories & build muscle!
  • 6 Weeks Unlimited Downward Dog Yoga classes to improve balance and flexibility.
  • 2 complimentary InBody scans so you can track your body composition progress.
  • MyZone Belt available during this time for only $75. Track your effort in real time!
  • Complimentary Bulldog Burn Tank or Tee (limited to stock on hand).
 If you're ready to get fit this fall, click HERE to secure your spot! 
 
This special membership price is for NEW MEMBERS ONLY and does not include CrossFit.  Fit for Fall Special is available for purchase 09.15.19-10.15.19.  Must start 6 week membership by 10.15.19.
 
 Check out our Bulldog Burn and Downward Dog Yoga class schedule HERE!  Questions? Email dgraham@beavertoncrossfit.com

Ready to test your skills?
Sign-up in the gym to be part of the
BEAVERTON CROSSFIT 
In-House
CrossFit Open Competition

We usually think about the CrossFit Open as an individual endeavor.  This year we are adding a fun team element to the Open as well as the potential to win some awesome prizes!

How it works:

October 8th – By this date, you should sign up to be on a team and bring in $20 cash.  This will reserve your spot on a team as well as grow the pot for some fun prizes.  (You do not have to be registered at games.crossfit.com to participate.)

Once you’ve done that, you will be assigned to one of the following categories - Rx, Mixed, or Scaled, based upon your ability to complete workouts.

On October 9th, we will randomly draw teams evenly from each of the 3 categories.

October 10th - The first open workout is announced at 5pm. 

October 11th and every Friday for 5 weeks, BCF will perform the workouts during class.  This is where it gets fun….  Each person will get a score based on their workout performance.  (Men and Women will be scored in separate categories.)

October 14th and every Monday for 5 weeks, we will announce the winning team based upon scores for that week’s workout (not cumulative).  Members from the winning team will get to choose from awesome gift cards from places like My Fit Foods, Trader Joe’s, Amazon, Nike, Rogue.  The amount of gift cards will depend on the number of participants we have. 
Some details:

-You should be able to do complete all the workouts in class on Fridays in order to participate.

-An Rx score will always beat a Scaled score, but since the teams will be divided evenly, it levels the playing field.

PRODUCT SPOTLIGHT:
ISAPRO WHEY

How and When to Use IsaPro

IsaPro can be added to anything, allowing users to benefit from the fat-burning and muscle-building powers of quality whey protein. The product was originally designed as a supplement to IsaLean Shake and was not initially intended to be a stand-alone product. However, science evolves, and so does creating and recommending products based on available evidence. As the science of sports nutrition has advanced, the potential of IsaPro to serve as a stand-alone product became obvious.

Not only can IsaPro be added anywhere in the diet to boost daily protein intake (even right before bed to work as a Bedtime Belly Buster), but it really is the perfect post-workout shake. After exercise, you want to get the right kind of protein, in the right amount, into your body as fast as possible. For a short period of time after a workout the body is unusually sensitive to nutrients and muscle is hungry for protein that will stimulate its growth and recovery. The whey protein in IsaPro is the best form for triggering muscle growth because it’s high in branched-chain amino acids such as leucine, and is quickly absorbed into the bloodstream for delivery to muscle.

In addition, IsaPro has no fat or fiber to compete with and slow down protein absorption. When a source of carbohydrates like a banana, some strawberries, orange juice, or Ionix® Supreme, is added to IsaPro, the whey protein stimulates rapid and efficient replacement of the stored carbohydrates (glycogen) depleted during exercise.

"Wishing On a WOD"
November 23, 2019
in partnership with

 
Start working on your signature move...this is going to be hard to beat!! 
GET YOUR PLEDGE FORM HERE!!

ATHLETE OF THE MONTH

KATRINA MCPHERSON
Katrina can be found most mornings at the 5:30am class with all the other early birds. Once in a while she may grace the PM classes, but mostly she is a 5:30am gal. Katrina is a quiet athlete that shows up and just gets the work done. No matter what the workout, she will get it done with a positive attitude and zero complaining.

Katrina is yet another example of consistency and dedication. She has a great level of fitness, strength, and gymnastics skills. She is able to maintain these things because she shows up regularly, follows instructions, and gets it done. And she usually has a smile on her face while it all happens. This is what will allow us all to be a better athlete and person. Thank you Katrina for setting a great example for us.

I look forward to watching Katrina keep moving forward on her fitness journey and make gains in all areas of her health and wellness.

Great work Katrina!!

Where were you in your fitness journey before BCF and where are you now?

First of all, I'm so honored to be chosen as BCF Athlete of the Month. When I was in college, I started lifting weights at the gym with the guys, so I was used to doing mostly free weights. I kept a pretty regular routine of weights plus running, but in the last few years before crossfit, it started becoming pretty inconsistent. About 3 years ago, I decided to try a crossfit class. I absolutely loved it and started going 5 days a week. When I moved to Beaverton last summer I found BCF and decided I'm here for good.
 
What were your goals when you started and have you achieved any of them?

I wanted to do crossfit at least 5 days a week, get back some of the strength I once had and of course, just to be in better all-around shape. These are all works in progress, but so far so good. Movement-wise, when I first learned about something called muscle ups, I was like, Oh yeah, I want to do those! It took about a year to get my first one, but they're one of my favorite movements.

What about BCF makes you keep coming back?

I love the workouts and that I'm sore every single day. The coaches are all excellent and I continue to learn new things. And of course, BCF is full of amazing people that make it fun to show up before most people are out of bed. Also, a good hard workout early in the morning keeps the rest of my day pretty stress-free.

When/what was your “ah ha!” moment?

When I realized I wasn’t 25 any more and I was going to be injured all the time if I didn’t take some time to concentrate on form. I spent my first year and a half of crossfit just working on lifting technique with light weights. I guess it worked because my knees and shoulders feel better than they have in years. I’d rather be able to come back to the gym every day than get injured, so I still keep it relatively light.

Does anyone the gym (member or trainer) inspire you and why?

All the coaches and the 5:30am crew. Not only is there a core group that always shows up first thing every morning, but they always motivate me to push through when the workout gets tough or when I’d probably rather slack a little on the weight. All of the coaches are awesome and always have great tips for doing the movements better. I’ve learned something new from each of them.
 

OCTOBER BIRTHDAYS
Bryce Egbert 10/3
Coultrup Farris 10/3
Tom Pallister 10/3
Paul Schopp 10/7
Todd Findlay 10/9
Tim Larkin 10/9
Omkar Nelluri 10/9
Damascus Hopes 10/11
Helen Harder 10/11
Rochelle Sprunk 10/12
Mikey Sison 10/13
Madeleine Ford 10/13
Ken Wu 10/14
Caplan Matsuda 10/14
Andrew Nelson 10/16
Erik Olson 10/18
Dan Adams 10/19
Colette Matsuda 10/20
Kenneth Ott 10/26
Noel Barnes 10/26
Michael Boileau 10/26
Shawnee Hersey 10/27
Zachary Nye 10/27
Jacqueline Harrison 10/29
Andrew Stocks 10/30


 

Do you have a friend interested in Beaverton CrossFit?

 
Have them come try a FREE class! 
 
New Athlete Online Sign-up and Waiver

You can also pass along contact information or send an email with your friend's info and we will reach out! 
Email: admin@beavertoncrossfit.com
Phone: 503-828-5136 
Copyright © 2018 Beaverton CrossFit, All rights reserved.
Visit our box at:
16305 NW Bethany Ct
Unit 115
Beaverton, OR  97006

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