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Make sure to put these events on your calendar!
Saturday, March 7th: BRING A FRIEND - Do you have a friend or family member interested in trying out Beaverton CrossFit? BRING A FRIEND is a perfect opportunity. The workout will be partner style with movements that are beginner friendly and scalable for anyone. Please use the link below to sign them up ahead of time so we can plan accordingly.
Sunday, March 15th: ROWING CLINIC - We will work with you to dial in your rowing mechanics for efficiency during workouts. We will warm up, create benchmarks, go over damper settings and drag factor, go over catch, drive, release and recovery positions and drill what we have learned. Space will be limited to 30 participants. Cost is $15 for BCF Members, $20 for Non-Members.
Saturday, April 18th: TRI & LIFT IN HOUSE COMPETITION - This event is composed of either same sex or mixed 3 person teams. There will be a "Triathlon" portion and max "Lift" portion. The "Tri" portion will include a 5k run, a 5k row, and a 550/500/450 cal bike. The "lift" will include a Deadlift, Back Squat, and Press. Start putting your teams together. Cost is Free for BCF members.
Make sure to follow Beaverton CrossFit on Facebook and Instagram to stay up-to-date with our community events!
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AT THE BOX WITH
MIKE FORD
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Spring is just around the corner and hopefully the warmer days will soon follow. I am looking forward to some hotter days and being able to spend more time outdoors. Warmer weather also means “Murph” is closing in on us. We will do this workout as a gym on Memorial Day. “Murph” is a 1 mile run - 100 pull up - 200 push up - 300 air squats - 1 mile run. We will be doing more prep work for this in class as well as starting “Track Tuesday” up again. The focus of Track Tuesday from end of March until end of May will be increasing your mile speed. Put that on the calendar and start getting ready.
Now that we have finished the cluster cycle we will get into more generalized programming. More Oly each week, longer metcons, along with our favorite sprint sets. You will see more skill work to start classes off a couple days a week so we can get some things like DUs, HSPU, TTB dialed in a bit more.
We have some fun stuff planned for the near future that we want you all to try and get in on. The Tri & Lift is going to be super fun. No cost!! Just get 3 peeps together to run, row and bike and then move a barbell a little bit….no biggie. Paintball will be on the books for June. This will be super fun I think as it is outdoors and we can have 2 big teams go head to head. Sign up on the board so I can get a headcount.
If you look at the health and wellness pyramid, nutrition is at the base. We can’t out train a crappy diet. If you are looking to lose weight and/or gain muscle then your nutrition needs to be dialed in. Small changes can make a big difference over time. We have a few options depending on your goals and motivation. Ask myself or other coaches for more info.
Housekeeping…..please clean up after yourself!! If you leave a pile of chalk on the floor, mop that shit up! Try not to leave clips, J-hooks, benches or anything else out of place….put it back where it goes please. This makes it easier for the other classes to know where stuff is and keeps it clean for them as well. Thanks!!
My door is always open so hit me up with any questions or concerns.
Coach Mike
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Bring a Friend
March 7, 2020
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Rewards Program Begins
March 1, 2020
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LOG YOUR WORKOUTS AND GET REWARDED!
How do you know if you are getting fitter or improving your strength? Logging your workouts is an essential part of your fitness journey and a key to achieving your goals.
Why?
- It keeps you honest and helps you create a plan to attack the next metcon or next strength cycle.
- It will help you make better goals. Seeing how you are progressing provides you with feedback that will in turn help you set realistic goals.
- It will inspire you. Going back to see where you started and all that you have achieved is a great way to get back that fire in your belly to get back at it.
We think tracking your workouts is so important that we are going to reward you for doing it! Starting March 1st, after 50 recorded days of training, you will receive a BCF water bottle. After 100 recorded days, you can choose a t-shirt or tank from the BCF store. Please note that you will be in charge of letting us know when you've hit that 50 and 100 mark.
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Rowing Clinic
March 15, 2020
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Tri & Lift Competition
April 18th, 2020
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PRODUCT SPOTLIGHT:
MYZONE BELT
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MyZone belts are back in stock!
MyZone gives you real time fitness feedback in and out of the gym! The MZ-3 is the most relevant and versatile fitness tracker on the market using Bluetooth, ANT+ and Analogue technology to provide real-time feedback on heart rate, calories, and effort. Stop by the office and pick yours up today! $99 for BCF Members.
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When Austin enters the gym, you can’t help but be in a good mood. He shows up with a smile on his face and a positive attitude. He will give words of encouragement to other athletes and is always one of the voices cheering someone else on as they finish a workout.
Over his time at BCF, I’ve seen Austin progress in his mechanics and be able to perform them consistently. He is not afraid to modify if it doesn’t feel right or if his form is struggling. He will ask questions if he is not clear on the intent of the workout to ensure he is achieving the desired stimulus. With his training and experience over time, Austin has been able to add intensity and pushes himself each day. He has gained strength and displays the type of development needed to become a long term athlete.
Austin comes to class early or stays after to work on mobility or do accessory work. It doesn’t matter if he’s in a CrossFit or Burn class, morning or afternoon, he is working hard and challenging himself. His shirt will be soaked with sweat. You may hear him breathing heavy and find him lying on the floor after training. His strong work ethic and energy are admirable and a great addition to our community.
-Sasha
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Where were you in your fitness journey before BCF and where are you now?
Before BFC, I was not consistently active and struggled with pretty low mobility. I still remember my first onboarding session with Dawna - where she taught me how to get into a full squat position for the first time in my life! BFC has transformed my definition of fitness - I have gained more muscle, flexibility and cardio than I thought possible for myself.
What were your goals when you started and have you achieved any of them?
My goals starting out were to gain mobility and grow in all things Crossfit. At the beginning, doing one pull up was almost impossible and a 150lb deadlift was challenging. Now I can deadlift 315lb, do 10 strict pull ups and move safely and quickly through a variety of complex movements. It's amazing!
What about BCF makes you keep coming back?
I love the encouraging culture of BCF. All the trainers and fellow members make me feel seen, known and appreciated. The variety of class times and awesome WODs are great, too.
When/what was your “ah ha!” moment?
I've had several ah ha moments - but most recently, getting over some lower pain with the helpful tips of trainers Derick, Sasha and Colleen has been incredible. A series of ah ha surrounding good form and mobility have been revolutionary in my fitness journey.
Does anyone the gym (member or trainer) inspire you and why?
All the trainers deserve recognition for their personableness and solid coaching skills. In particular, I'd like to highlight Mike Ford's sense of humor and overall badass nature - it's nice to have a good laugh and feel challenged every time Mike leads a class.
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Bradley O'Neal 03/04
Mahita Gona 03/05
Cody Stockert 03/05
Maria Mendez 03/06
Katrina McPherson 03/06
Katherine Stiles 03/06
Elly Brady 03/08
Christine Ford 03/10
Ed Resch 03/13
Sarah Holman 03/15
Shannon Wiltz 03/17
Ismayil Abdolaye 03/18
Brenna Tanzosh 03/21
Michelle Benes 03/21
Matt DeJesus 03/29
Bert Meyers 03/30
Brett Brady 03/31
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Do you have a friend interested in Beaverton CrossFit?
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Have them come try a FREE class!
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