August Newsletter

Make sure to put these events on your calendar!

Monday, September 2: Labor Day Holiday Class Schedule 8:00 AM and 10:00 AM

Saturday, September 28: 5th Annual Fall Brawl Competition Same Sex Teams (Registration is open, see link below)

Thursday, October 10 - November 11: CrossFit 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...)

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

At the Box

Summer is upon us and that means the sun is out…for a few months at least. Living in Oregon means we need to be used to only a few months of the year with consistent sunshine. Vitamin D has great health and wellness benefits. From helping to keep disease away, like cancer, osteoporosis, depression, etc to looking and feeling better, the sunshine is a great natural additive to your wellness plan. Read the article on Vitamin D.

We are going into our 11th year as a Crossfit Affiliate and we are going strong! We are blessed to have an amazing community of athletes and coaches that all care about one another and are always positive and energizing. We have lots of new faces so please be sure to say Hi! to those folks you may not have met yet.

Programming will start to see more random strength sets now that our cluster cycle is done. Lots of PRs were made after this last cycle and those high volume sets really paid off. Look for interval work to continue along side with longer aerobic sets with higher skills. With the October Open coming up this fall we will be adding higher volume skill work. Pullups, OH squats, burpee over box, etc. All those things in the Open we love to hate. Accessory work is up usually 3-4 Xs a week and it is designed to focus on upper body push/pull along with single leg work (squat and pull). Get this work in if you are looking to improve pull-ups, dips, muscle ups, deadlifts, squats, etc….so everything really.

If you are looking to improve in a specific area be sure to chat with me and I will get you going on some progressions. You need to put in the work. I will set you the path but you must walk the distance. Hard work pays off, it’s a great catchline but it's also very true. Take the time to focus on the skill or strength or conditioning work and you will be glad you did.

As always my door is always open for anyone at anytime. Feel free to hit me up with questions or concerns. You guys and gals rock!!

Mike

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Summer Deals are heating up!!!

5th ANNUAL
FALL BRAWL COMPETITION

Beaverton CrossFit and Bulldog Battle Series are proud to host its 5th Annual Fall Brawl on Saturday, September 28th!

Get ready to brawl with the best! Beaverton CrossFit and the Bulldog Battle Series are proud to bring back our Fall Brawl! The competition will be same sex, two person teams. We always strive to deliver the best competition experience possible! Divisions are as follows:

Scaled - this division is for athletes that did the scaled division in the Open or who cannot usually perform benchmark WODs as prescribed.

RX - this division is for athletes that did the Open RX and can usually perform benchmark WODs as prescribed.

Masters - (cumulative age of 2 members must be 80 years or more) no athlete can be younger than 35 years old) This is for athletes who can do benchmark WODs as prescribed. This is not a scaled division. Athletes over 35 that cannot do prescribed movements should register as scaled.

FALL BRAWL REGISTRATION

ATHLETE OF THE MONTH

TIM GOBET

Tim has been with us for exactly 1 year at the end of the month. In his first year of CF I have been able to watch his growth and witness his progress. When Tim first came to us I’m sure he’d be the first to tell you he had glaring weaknesses that he initially didn’t know about. Whether it was his inability to achieve a proper front rack position, depth in a squat, or overhead squatting a pvc, these were all massive things that challenged him. Tim took these as a challenge and was willing to do whatever it took to get better and improve. Since day one that’s been his approach. He checks his ego at the door and is willing to listen to coaches' feedback. Tim’s tremendous ability to progress and get better is solely because of his positive attitude and willingness to learn.

Tim was also voted by all of our staff to win Rookie of the Year in this year’s 2019 CF Open. As a coach, we can give athletes plenty of guidance, but it’s solely up to the athlete whether they take it and run with it. Tim absorbs everything thrown his way and utilizes it to his full advantage to progress and get better. It doesn’t matter whether it’s a coaching tip to improve his efficiency, or nutritional guidance, Tim accepts and implements everything he learns tremendously well.

If you know Tim, you know he has an infectious attitude and his ability to get along with people is amazing. The community here at BCF is stronger by having Tim be a part of it.

Coach Matt

Where were you in your fitness journey before BCF and where are you now?
Before BCF my fitness regimen consisted of playing hockey. Hockey is an extremely demanding sport so I thought I was in good shape playing 2-3 games a week. My last game I ended up with a serious concussion so my doctor highly advised I give up hockey and find a new sport. My wife Paulina suggested we try CrossFit so I said lets do it. Paulina looked up CrossFit gyms and found BCF so we scheduled an on-boarding session which instantly showed me two things I never thought possible. 1) I didn’t know what the word “in-shape means. I look back at a 40 second shift in hockey where my lungs and legs wanted to explode skating back to the bench but now 40 seconds literally feels like a treat in CrossFit. 2) I fell in love with CrossFit so much that there’s not even a day I even think about hockey or miss it which is crazy because hockey was my life. The only thing I think about now is, “How can I become a better athlete tomorrow and what will I do to ensure this happens!” BCF has changed my life forever. Literally 10 months ago when I started CF, Sasha had me hugging a rack when I did air squats and I couldn’t come close to getting parallel. Now I’m the most flexible I’ve ever been and I can do Bar Muscle Ups, Ring Muscle Ups, T2B, movements I never thought I would be capable of doing in my life. Every day I surprise myself and this is why I’ve fallen in love with CrossFit!

What were your goals when you started and have you achieved any of them?
My #1 goal was to survive if I’m being 100% honest. My goal was to “not quit.” CF is no joke, the sport is so demanding so I respect “anyone” who has the courage to walk through the BCF doors and go to work. I don’t care if a person is Rx+, Rx or even Scaled you have my respect for simply showing up. So to answer the question straight forward yes I have achieved my goal. BCF and CrossFit are now embedded in my life and I will not quit until the day I die. It’s literally a part of my life now and the harder each day is the more I love It.

What about BCF makes you keep coming back?
Hands down it’s the people and the friendships I’ve formed. BCF is one giant bubble of positivity! I’ll never forgot one day I was in the front row doing cleans in the middle of the a WOD on my very last round and all of the sudden I hear cheering and clapping. I hear people yelling my name telling me to “crush it, get it, go harder, you’ve got this Tim!” I looked back confused and quickly realized everyone had finished the WOD but there they were, cheering me on until the very last rep. This is why I keep coming back! We have the best TEAM/Community ever.

When/what was your “ah ha!” moment?
My biggest “ah-ha” moment came about 2 months ago. My skills were not advancing as fast anymore and I couldn’t figure out why. I have never taken nutrition serious so I asked Matt about it in class one day. I asked him, “Can nutrition really change an athletes performance inside a box?” Matt told me “You are what you eat. If your eating junk food you only have one oar in the water when you show up to compete and you’re racing against people who have two oars in the water when their nutrition is dialed in.” At this moment I went home and made a life change. Matt helped me learn about macros, what fuel is best for the CrossFit athlete, what to indulge in and what to stay away from. I took everything Matt said to heart and in 6 weeks he took me from 177.7lbs and 16% body fat to 166lbs and 11.2% body fat (no loss in muscle mass) and I’ve never felt better in my life inside or outside the box but outside. Now I can tell when I haven’t fueled properly before a workout down to something I might have even eaten that i don’t normally eat. Nutrition has made all the difference in the WORLD. If I have any advice for anyone when it comes to nutrition it’s that you can’t out-train calories. But when you dial them IN...it’s true, you are racing with two oars in the water just like Matt told me.

Does anyone in the gym (member or trainer) inspire you and why?
Two People.

#1 My Wife Paulina. If there is one thing I admire about her it’s that she doesn’t have an ounce of quit in her. She will literally die trying before she quits anything in life. Paulina doesn’t know this BUT sometimes I step back and watch her in the middle of our workouts when the evolutions get really, really, really tough for “1” simple reason (I know before I even look at her across the room) she is grinding away, no complaining, giving the evolution all she’s got even if you stack a 20lb vest on her for her birthday. There is [NO QUIT] in Paulina so I look up to her big time.

#2. Matt DeJesus. Matt has taken me from A-Z in regards to almost everything I know in the world of CF. There’s never a question that Matt is too busy to answer and there isn’t a single day he doesn’t hold me accountable to be the athlete he believes that I can be (especially in areas I doubt myself)! Matt has literally made me believe in myself like I never thought possible and he makes me want to chase greatness every single day! I see how hard Matt works when nobody is watching and this is the type of athlete I want to be because it’s what separates good athletes from GREAT ATHLETES. When things get hard and doubt starts to creep in mid WOD, Matt flips a switch and he becomes comfortable in those moments and it’s pretty awesome to watch! Matt has taught me so much the past 10 months and I wouldn't be close to where I am without his daily guidance and mentorship. I feel blessed.

AUGUST BIRTHDAYS

Seth Brennan 8/2
Jeff Cushing 8/4
Sarah Allgood 8/5
Natalie Coppa 8/5
Eddie Ramirez 8/5
Lisa Raboin 8/5
Rohit Sasidharan 8/12
Alex Robertson 8/12
Claire Willis 8/12
Liz Sobolewski 8/12
Austin McRobbie 8/13
Kris Howell 8/15
Dennis Porter 8/21
Saloni Shah 8/23
Lindsey Angell 8/23
David Muir 8/25
Logan Shuler 8/28
Soumya Sekhar Das 8/29
Matt Isley 8/29
Jeff Hough 8/29
Jason Martin 8/30
Ranjani Rohit 8/30

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Email: admin@beavertoncrossfit.com
Phone: 503-828-5136