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November Newsletter

 
Make sure to put these events on your calendar!

Thursday, October 10 - November 11: CrossFit Open  - One week left!!!

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

Saturday, November 23: 10th Annual Wishing on a WOD and Post Open BBQ
Wishing on a WOD heats are at 7:30,8:15 and 9:00 
BBQ starts at 10:00 think brunch with burgers.
Please bring a side dish to share. 
Sign up on whiteboard at gym.


Sunday, December 1st:   BULLDOG BURN - NEW CLASS SCHEDULE- You asked and we listened.  As of December 1st we will be making the 3:30 class a Bulldog Burn Class Monday - Friday. 


Saturday, December 14:  SAVE THE DATE - Annual Holiday Party 6:30PM -10:00PM - 808 Grinds will start serving dinner at 7:00PM.  Start thinking about your Christmas attire. There will be awards for best dressed!! Theme will be Sports Bar Games similar to last year! Cost is $25 per person. Sign-up sheets will be in gym starting 11/18.

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

 
GET YOUR PLEDGE FORM HERE!!
CLICK HERE TO JOIN OUR TEAM & CREATE YOUR OWN PAGE
AT THE BOX WITH
MIKE FORD

November? What the heck happened to the time?  It’s going to be Thanksgiving, then Christmas, New Year and then Spring break!!  Woohoo!  Time stops for no one, so don’t put off your training or other life goals until tomorrow. Get on it today.  As far as training goes, if you need help with extra work or nutrition, please don’t wait. Ask us for help and we will set you on the correct path.  Don’t tell yourself “tomorrow”, do it today.  Want to get stronger? Want to lean up? Want to increase work capacity?  We can help in all arenas.  Ask and ye shall receive!

Programming for the rest of the year will see some max efforts on squat, deadlift and press. Those of you with great form under heavy loads will hit a 1RM, those still working towards it will hit a 3RM. This is solely for your safety. We will continue to train our aerobic (longer, less intense) and lactic (short, very intense) systems. Olympic lifting will continue on Sundays and you will see some during the weekly classes as well.  Our Thanksgiving WODs (day of and day after) will be partner workouts and be longer efforts. We need to earn that meal.

The attached chart shows percentages of lifts relative to each other.  This is just a guide to see where you are at. You may need to focus on a certain lift to balance out, but don’t take it too seriously. Unless you plan on becoming a weightlifter only.  It is a great guide to steer you into being a more balanced athlete.

I hope to see a full house on Nov. 23 for our 10th Make-a-Wish Oregon fundraiser. It is truly a great way to give back as we are all so blessed. If you can't make it then please donate to help fill the wall with more granted wishes.

Some general housekeeping….please and thank you put your gear away when you are done with it.  If you make a mess or chalk up the floor, put a mop to it. (11:30) If you don’t know how to use a mop, I will gladly show you. No problem, really.  Otherwise, great work everyone!  I have seen a lot of progress in many people and it makes us all happy to see.

As always, my door is always open for any and all subjects.  Keep on being awesome!


Mike

PRODUCT SPOTLIGHT:
ALL NEW APPAREL

Pre-order by 11/24
will be here in time
for the holidays!

Great Holiday Gifts!
Join us for our
"Post Open BBQ/Potluck"
10:00 following
Wishing on a WOD

 

BULLDOG BURN
NEW CLASS SCHEDULE

ATHLETE OF THE MONTH

John Floersch
Anyone who trains in the afternoon classes will for sure have trained with John. He would be the big fella, tall, dark and…..well, tall and dark.  John has been training with us for a few years now and is a staple of our community. John always has a great attitude and is super friendly to old and new members. John is always hitting it hard and we have seen his fitness, overall strength and conditioning get better over years. One might say John has become a “beast”.  John has also started supplementing his Crossfit training with some Burn classes.  The Burn is a great way to get in some low impact – high intensity training and burn lots of calories. John has taken full advantage and is gaining the benefits of both.

It has been fun to watch John get better at the Oly lifts, gymnastics, get stronger and keep his conditioning up to speed. I look forward to watching John get better as he continues his fitness and wellness journey.  We are proud to call John a member of BCF and are excited to see where this journey takes him.

Great work John!!

Where were you in your fitness journey before BCF and where are you now?
I was a competitive swimmer and water polo player from grade school through college, so fitness has always been a big part of my life. After college, my fitness turned to the standard gym routine after work. Plenty of bench, curls, and leg days. Working out by myself started to become boring and my motivation to stay in shape started to decline. My twin brother introduced me to CrossFit in California in 2012 and haven’t looked back since. Since joining BCF, I’ve rediscovered the motivation to stay fit and have been able to maintain a consistent workout routine.

What were your goals when you started and have you achieved any of them?
My goals have shifted throughout the years. When I first started CrossFit, I was very competitive and focused too much on PR’s, lifting the most, getting the fastest time, etc. CrossFit brought back a lot of the competitive juices that I was accustomed to through competitive sports. Although I’m still competitive at heart, my goals have changed with a busy work life and a new family at home.  I now just want to stay healthy and injury free. If something feels too heavy for the day, I won’t add weight. If slowing down means better quality movement, I slow down.  If I can get 4 -5 days a week in at BCF, I’m happy and reached my goal.

What about BCF makes you keep coming back?
The people and programming. The variety of programming between the Burn and CrossFit classes keeps me coming back. The community is awesome. It’s great to come in everyday and be around others who believe fitness is an important part of life.

When/what was your “ah ha!” moment?
Almost every single gymnastic movement was completely new to me when I first started. I couldn’t do handstand pushups, double unders, muscle ups, and toes to bar. The only thing I could do was strict pull ups. It took me years to finally get them all and more time after that to finally be proficient. Each time I was able to cross a new movement off the list was definitely an “ah ha” moment.
  

NOVEMBER BIRTHDAYS
Jeremy Rigdon 11/1
Subodh Nanal 11/1
Walid Amamou 11/1
Marta Teixeira 11/4
Joe Vithayathil 11/4
Cheri Lebrun 11/6
Avery Jessup 11/7
Robert Ball 11/13
Rob Boek 11/14
Navya Karuturi 11/14
Chris Camp 11/16
Erik Olson 11/18
Alex Lou 11/19
Edlyn Lopez 11/20
Colleen Cushing 11/21
Mischa Herman 11/21
Pam Hastreiter 11/25
Michelle Stuebben 11/25
Kirsten Anders-Wilson 11/28
Maureen Buenviaje 11/30
 

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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