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June Newsletter

Make sure to put these events on your calendar!


NOW - Monday, June 24th : Registration is open for 11-Year Anniversary Event!

Monday, June 17th - July 24th : Teen Summer six week program. Cost is $135 for six weeks. Teens will meet Mon & Weds @ 12:45

Tuesday June 18th - July 30th : Youth Summer six week program.  Cost $135 for six weeks. Youths will meet Tues & Thurs @ 2:00 (No class on July 4th)
 

Thursday, July 4th Holiday Schedule : We will have class at 8:00am and 10am only!

Friday, July 5th Modified Schedule : 6:30, 9:00, 10:15 Burn, 11:30, 3;30, 4:30

SAVE THE DATE! Saturday, August 3rd: 11-Year Anniversary Competiton "Bulldog Strong Eleven Years Long"  

SAVE THE DATE! Saturday, September 28: 5th Annual Fall Brawl Competition Same Sex Teams (Registration will open 7/29)

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

The key to consistency...being consistent.

If I had to guess how many people I have seen come through the doors in the past 11 years, I’m sure it would be in the thousands…and of all those people that we have seen there is always a good handful that seem to stay the course and continue to train in some capacity. Not all have stayed at BCF, some have moved or have just wanted to try something different. Maybe an injury puts them out for a bit. Regardless, there are some that are very consistent in their training and living a healthy lifestyle. This is key for many reasons. Being consistent in showing up to train forces you to make it part of your daily and weekly routine. It is so much easier when you have your day and week planned out with training included.  Of course sometimes life or work throws you a curveball, but for the most part you can make it a routine.

Great, now you have showing up as part of your daily plan. Now let’s think about what you want to accomplish.  High skill moves? Getting stronger? More aerobic? Fat loss? All these things can be addressed by being consistent in your approach. Are you working on those each day? Are you spending extra time before or after class working on the bike or rower or running? Have you talked to a coach about nutrition and diet? All these things require consistency. You can’t expect to get strict pull ups by doing the progressions twice….you will not get leaner if your diet is off and you do not know what to eat…training every day is great but if you need to lose fat then a consistent diet is also in order. You will not outtrain a poor diet.

Try to find someone to work with to achieve some of your goals. Stay after class together and work progressions, hold each other accountable for what you are eating, do some extra strength sets after class….etc.   If you need help making a plan then ask me, we are here to help you in all areas.  The door is always open, no subject off limits. 

Thanks for being a part of this amazing community!!

❤️ Mike

11 YEAR ANNIVERSARY EVENT
BULLDOG STRONG ELEVEN YEARS LONG

CLICK HERE TO SIGN UP FOR ANNIVERSARY EVENT

YOUTH AND TEEN

SIX WEEK SUMMER PROGRAM

What are your kids doing this summer? Get them off the couch.  Have them gather their squad and get in shape this summer.  Our expert coaches have designed a comprehensive training program for kids to stay active and make gains this summer!! 

TEEN SIX WEEK PROGRAM 6/17- 7/24- $135
CLASS WILL MEET MON & WEDS @12:45

YOUTH SIX WEEK PROGRAM 6/18- 7/30 - $135
CLASS WILL MEET TUES & THURS @2:00


 
SIGN UP FOR YOUTH SIX WEEK PROGRAM HERE
SIGN UP FOR TEEN SIX WEEK PROGRAM HERE

BCF BULLDOGS TAKE THE FIELD


First game is 6/5 @ 6:30pm at THPRD
Howard M. Terpenning Rec Complex
off of 158th and Walker Road. 
We will be playing on Softball Field #4

(see map below)

You asked for it and we added it!  We had several requests for more strength work at the Burn and we have added that opportunity several times throughout the week.  For those of you who don’t come from a CrossFit or strength training background, you may not be sure of what weights to choose.  Most of the time the weight should feel moderately heavy and the last rep or two should feel difficult to finish while maintaining excellent form.  You don’t have to go to failure – but you do have to challenge yourself if you want to make strength and hypertrophy gains.  You’ll find yourself wanting to rest between sets if you have chosen the right weight!  If you are unsure of what weight to choose, just ask your coach!

ATHLETE OF THE MONTH

AMANDA CASE



Anyone coming to an afternoon class here at BCF has most certainly met up with Amanda and trained alongside her.  Amanda is a great example of consistency. Amanda shows up regularly and has made training a part of her life. She has made many gains and her strength and conditioning has really improved since starting here. She also is consistent on working on her skill progressions. She recently nailed her 1st bar MU and continues to work on it and other skills like HSPUs and HS walking.

Amanda always wears a smile and is quick to bring new people into the fold. She fits right into our amazing BCF community.  Always willing to help and always working very hard. Amanda knows when to scale and when to really push. These are very important skills as it will help her progress steadily over her training career.
Amanda is a great athlete and person so if you haven’t met her yet, get to it!! 

 

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

I had been an athlete my whole life and through college, but once I started my teaching career, working out sort of fell by the wayside.  It wasn’t actually until I met Andrew (my husband), that I truly got back into a workout routine.  We would go to the gym at my work and lift 4-5 days a week.  I was really just focused on getting stronger and hoping that, by extension, some of my injuries would sort themselves out through this strength training.  Although we never competed, we were training using a Power Lifting program, so my core three lifts were pretty solid, but I really had no experience with Olympic lifting, wasn’t doing any sort of metcon training, nor was I doing any cardio or LISS. 

Crossfit was always something I had been interested in trying; however, I was super intimidated by it because of some preconceived notions and assumptions.  Claire Willis, however, talked me into coming to a Bring-your-Friend day at BCF in January of 2018, and I LOVED it!  It was fun, different, challenging, exciting, inspiring, and the atmosphere was super welcoming!  I signed up the next week, and haven’t looked back.  While my intention in joining Crossfit was not to lose weight, that was a byproduct of my training.  I am a far better all-around athlete now; I can grind out a long WOD, love sprint-sets, can still move some “heavy” (at least for me) weight, and I have far better endurance than I’ve had since college.  I hope to continue to improve in my athleticism, strength, and aerobic capacity, as well as continuing to learn new movements, and to challenge and push myself in all of my workouts. 

What were your goals when you started and have you achieved any of them?

My goals really haven’t shifted much since I’ve joined Crossfit.  I initially wanted to be in better shape, get stronger, and be a better athlete, and while I’ve achieved those things, those goals are still true as I can always improve and get stronger.  One of the aspects of Crossfit I enjoy the most is that it changes every day, and there are always movements and techniques I can learn, grow in, and improve.  I still struggle quite a bit with pretty much all gymnastics movements, snatches, and my overhead strength, so those are things I’d like to focus on this summer.

What about BCF makes you keep coming back?

I love the programming at BCF!  It is challenging and fun.  I have a tremendous amount of respect for the coaches at BCF and the way the guide, inspire, teach, and treat us athletes.  I’ve been to a few other gyms, and most of them do not guide athletes through a warm-up; instead, it’s completed on one’s own.  They also, in my experience, have not given me the feedback on specific movements that I clearly need tips with, or form corrections, so I hugely appreciate our coaches coaching philosophy here at BCF.  Also, I love the community!  I’ve made some really awesome friends, and feel super comfortable pushing myself out of my comfort zone and trying new things because of how supportive, helpful, and friendly the community of athletes is.  They push and inspire me to be a better athlete.

When/what was your “ah ha!” moment?

I’m not sure exactly what my “ah ha” moment is.  I’ve had numerous moments where I’ve achieved a number I was hoping for (like when I hit 150 for a clean), but then that always pushes me to want to hit a higher number.  I think my most recent example of something I was super proud of and sort of “figured out” was when I got my first muscle-up, and then was able to do some during an actual WOD.  That was pretty cool and very exciting!

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

As I mentioned before, I think the coaches are wonderful at BCF, and each of them inspires me in a different way!  I’ve received super helpful feedback from each coach, and am inspired by their dedication to coaching and to being the best athletes they can be.  I’ve seen each of them training with a class, or on their own to improve their own skills!  I also appreciate that they take classes/seminars, etc. to become better coaches!  It means a lot to me as an athlete that my coaches are picking up best practices, are passionate about what they’re doing, and are continually growing as athletes and coaches themselves. 

I also am really inspired by many of the female athletes at the gym; some of whom are my close friends, some are coaches, and some I barely know; however, watching them push themselves, achieve new PRs or learn movements they could not do before is hugely inspiring, and helps me to push myself to my limits.  I know many of them are parents and have careers, and they still manage to balance a healthy lifestyle and gym schedule, which is something I hope to be able to maintain as well! 

NEED A GIFT FOR DAD?

Breathe Fully
 
Take a full breath.
 
Did you breath in through your nose or through your mouth?
 
Place your attention at the bottom of your pelvis.
 
Breathe in again.
 
This time.
 
Be sure to breathe in through your nose.
 
Continue breathing from the bottom of your pelvis up your spine toward your belly button.
 
Use your diaphragm.
 
Continue moving this breathe upward,
 
behind your sternum.
 
Beyond your collarbones.
 
Seemlessly. Balanced.
 
Through your throat to your forehead
 
Finish this breath at the top of your head.
 
Exhale.
 
Begin again.
 
Watch what unfolds.
 
The breath is powerful, it’s more powerful than we realize. With each inhale, the spine shortens and the torso widens. With each exhale, the spine lengthens and the torso narrows. Just a little bit. It’s enough to compress and decompress the spinal discs. It’s enough to keep the nerves happy. The breath is like a pilot light. It keeps the body warmed up and ready for action.
 
The pelvic floor muscles and the diaphragm muscle synchronize to become a powerful duo. They connect our legs and arms to our core, if we let them. Breathing through the nose activates the diaphragm more than breathing through the mouth and nose breathing increases oxygen absorption to the blood.
 
Breathing beyond the rib cage up to the top of the head creates a mechanical leverage that improves circulation in the brain. Improving function. There is no limit.
 
Breathing fully will balance stress.
 
Sleep deeper. Recover faster. Think clearly.
 
Rule of 3’s:
We can live roughly 3 minutes without air. 3 days without water and 3 weeks without food. Why do we spend so much time thinking about eating and so little time thinking about breathing?
 
It takes 66 days to create a new habit. 3,2,1 go.
JUNE BIRTHDAYS
 
Vicky Corominas 6/1
Jens Deppe 6/1
Jen Larson 6/4
Derek Wenger 6/5
Jamie Grimm 6/13
Molly Chapman 6/16
Jake Rumberger 6/16
Delia Grenville 6/17
Jack Peterson 6/18
Gabrielle Gorence 6/19
Jesse Grelle 6/22
Karen DeJesus 6/22
Vicky Brooks 6/25
Matthew Bemis 6/26
Ted Nelson 6/27
Jay Davis 6/27
Praveen Yallakara 6/28
Sasha DeSilva 6/29
Jeff Littlefield 6/29
Calvin Butler 6/30
Kelly Kilfoil 6/30
Nathalie Mateer 6/30

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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