Spring into action, summer is coming!!
View this email in your browser

BCF April Newsletter

Make sure you put these events on your calendar!

April 8 - Post OPEN BBQ  12:30pm - 2:30pm - ish

April 16 - Easter Sunday - Closed

Entire month of April - MEPs challenge


What is a MEP and how does the challenge work??

April MEPS Challenge
What are MEPs?
MEPs is an acronym for MYZONE Effort Points. MEPs are earned by exercising in your desired heart rate zone over a period of time. The more effort you put into your workouts, the more MEPs you earn!
Below is a breakdown of how many MEPs you earn per minute depending on your heart rate zone. CrossFit and Bulldog Burn classes will see a lot of Yellow and Red with some Green mixed in.

Gray- 50-59% - 1 point per minute
Blue - 60-69% - 2 points per minute
Green - 70-79% - 3 points per minute
Yellow - 80-89% - 4 points per minute
Red - 90-100% - 4 points per minute
  • Only wear when training.  Outside of the gym activities like running, skiing, etc. are fine but do not wear at your workplace or just around the house.
  • You must label all of your training on the MyZone app.  Ex: CrossFit, Bulldog Burn, Garage Lifting Session, 5k Run….
  • Limit wear to 5 minutes pre and post workout.
  • The spirit of this challenge is to encourage activity, not to crush you. Be smart with your training. Over-training can lead to illness and injury.
  • The first person to reach 3000 MEPs in April will receive an awesome prize.
  • Must be a current BCF member to be eligible.


At the Box with Mike Ford

WOW! WOW! WOW!  Is all I can say.  I am so impressed and humbled by all of the performances of you all during the Open.  None of the WODs were “easy” and you all persevered like true warriors. I can tell you without a doubt, as I have been training and coaching for over 35 years, that you all outdid yourselves.  I watched PRs on snatches , 1st time UB DUs, many C2B pull ups for 1st time…and so on.  As a box owner and coach I am so proud of you all.  Great work!! You should all be very proud of yourselves.  Now we continue with the grind.  Programming will continue to see strength sets with squats, deads, and pressing.  I am mixing it up with clusters, boxes, pause squats, tempo, etc…. keeping it varied will help you make gains and keep it fresh.  As we roll into summer look for more running and longer metcons.  I want to really hammer down on the aerobic capacity work as well as lactic threshold training (everyone’s favorite I know).  Aerobic capacity is important for a few reasons but mainly because we need to be able to perform a period of work for a sustainable length of time.  This is a real life skill that is needed.  Picture yourself in a situation where you may need to do continuous work for a lengthy amount of time…maybe a paramedic in a triage situation, or a nurse at an ER when multiple casualties come in, or a police officer chasing down a killer….all require you to be able to keep moving at a steady pace for a longer period time.  Very important.   The anaerobic work, as painful as it is, also is very important.  Again, you may need to perform a short burst of work very quickly at full effort to help or save someone or yourself.  If you are not prepared or your body has not experienced that before, then you may find yourself in trouble.  When you do this type of training it is important to really get after it and push yourself to the limit, then your body will know what it feels like and won’t fail you in a time of need.
I’m not sure about you but I have a done several “Burn” classes and love them.  Great aerobic capacity work along with anaerobic intervals….just saying.

As always my door is open….always.  come see me to chat about anything at all, any time at all.


How you get energy; how you use it.

We usually talk of energy in general terms, as in “I don’t have a lot of energy today” or “You can feel the energy in the room.” But what really is energy? Where do we get the energy to move? How do we use it? How do we get more of it? Ultimately, what controls our movements? The three metabolic energy pathways are the phosphagen system, glycolysis and the aerobic system. How do they work, and what is their effect?

To read more about your energy training systems, click link below


Athlete of the Month - John Rogacki

First off, what an honor it is to be chosen by my favorite community as April athlete of the month!  I joined Beaverton CrossFit in December 2014, just six months after my first CrossFit class.  I’d tried several different boxes during that initial six months in an attempt to find the best in the area, and BCF stuck out immediately.  Instead of a single metcon on a Saturday morning, we would do three.  People gave me crap for checking RX in Wodify when I didn’t achieve full upright position at the top of a box jump or get deep enough in the bottom of a squat.  There was never a shortage of people offering to help me with things.  Everyone joked with each other during warm-ups and this amazing community became quickly apparent. 
I lifted weights and played sports during high school, which kept me in decent shape in my younger days.  During my wilder 20’s, the sports fell to the side, but I’d still hit the gym for weight-lifting sessions.  I would mountain bike, ski and surf on the weekends for a cardio fix.  It was when my partner got pregnant four years ago that things began to change.  All of a sudden I wasn’t able to get away for entire weekends to do those outdoor activities, and for the first time in my life I developed the dreaded love handles.  A buddy of mine heard my grumblings and invited me with him to give CrossFit a try.  Since joining BCF, I’ve worked up to training 4-5 days in a row, with one day off for active rest or yoga.  I’m now 38 years old and consider myself to be in the best shape of my life.  I feel full of energy and ready to take on anything that comes my way.  The buddy that encouraged me to try CrossFit now probably regrets that decision when I beat him in something.  
I always aim to be faster than my previous benchmark time and lift more than my previous max limit, assuming that I’m not risking injury with bad form.  I still regularly one-up myself, which demonstrates that I have not yet achieved my maximum physical potential.  My main driving goal is to achieve my maximum potential, where I have optimized my body and mind.  The mental part is something that I’m excited to push further in the years ahead.  I also love trying to beat all of you in whatever we’re competing at!  From Dawna’s patience, Rich’s keen understanding of body mechanics, Drew’s constant encouragement, Dan’s technical tips to Mike’s walk of the walk (never just talk), the coaching at BCF has been extraordinary during the past 2.5 year journey, and I credit my progress to this.  I always get a boost when they’re yelling at us during the heat of the WOD. 
I’m inspired by the older folks that we train with, and particularly by Kirby.  That dude busts his butt every day giving it his all.  I hope that I can be somewhere close to the competitive level he is at in a couple of decades from now… or even now, as he just smoked me on a metcon earlier today. 
Thanks again for this honor.  The BCF community is one of the most enriching parts of my life, and I am grateful to have the opportunity to train and goof around with each of you.  

John has been a consistent attendee at the 11:30 class for a while now.  I have watched 
him get stronger, faster, develop skills, and get just overall very fit.  That is what we love to see in all athletes.  John's dedication to his training and healthy lifestyle are the reasons why he has come so far.  I personally like it when he asks me what score i got on a WOD because i know he is going to try and beat it. Which of course means I will need to re do it.  John's competitive spirit helps drive him to be better. He is always pushing himself hard and his "will do" attitude is great. John just recently discovered the benefits of scaling.  No lie, this can make you better. This is going to help his technique which will lead to more gains. I look forward to watching John as he progresses through his training and makes gains all around.  Great job John!!

Bulldog Burn at Beaverton CrossFit

Bulldog Burn – In the Spotlight
What is the Bulldog Burn?

Bulldog Burn is a high energy training program that features performance technology!  Each one-hour class is broken up into a warm up, three to four different training segments and a cool down. The segments change daily. Each day has a different focus – endurance, strength, power, or a combination of three.…  Saturdays are partner workouts which are a great time to train with your friends and family or come and make new friends.  Whether your goal is to get a great workout, clear your mind, be social or get competitive, Bulldog Burn will keep you engaged and motivated.

What performance technology is used? Bulldog Burn uses the MyZone system which measures movement in real time.  Live in class you can see exactly how hard you are working, which includes your beats per minute, calories burned, max heart rate and intensity zones.  Real time feedback allows you to train in the correct zone to maximize your results.  Heart Rate Monitored Training helps your coach push you to train at an exertion level that’s safe and appropriate yet challenging for you.  This system ensures that you train at your potential every time and get the most from every minute.  Exercising within prescribed heart-rate zones helps you burn more calories not only during class but for hours afterwards.

What kind of movements can I expect to see?  You’ll see a wide variety of movements in our Bulldog Burn classes.  Our Bulldog Burn training room is equipped with treadmills, rowing machines, Air dyne bikes, kettlebells, medicine balls, rings, dumbbells, bumper plates, bands, suspension trainers, speed ladders, and much more!  The possibilities are endless with such a wide variety of equipment.

Is this class just cardio?  No.  While our timed intervals will certainly help improve your cardio, we also have focused bodybuilding work to assist in gaining lean muscle.  
Who is it for?  Everyone. Runners, Boot Camp enthusiasts, current Couch Potatoes, teens, adults, and seniors….. Even experienced CrossFitters can benefit from the interval training and floor work.  If you want to improve your conditioning as well as get lean muscle, add the Bulldog Burn to your training routine.

How does it compare to CrossFit?   In the Bulldog Burn classes we use more dumbbells, do more unilateral work, and move in all three planes of motion. We don’t use barbells or do highly technical lifts or gymnastics.  There are no prescribed weights.  Your goal is to work in the prescribed heart rate zone. Like CrossFit, the added motivation of having others working out with you pushes you to a new level.  Also like CrossFit, the community is awesome. You look forward to seeing your fellow athletes in class.

Should I do CrossFit or Bulldog Burn? It depends on your goals. For many people, it will be a mix of the two modalities. Talk with a BCF Coach who can help you make the right decision for you.
Class times:  Check out our schedule here.  We’ll be adding more classes in the future.

How to try it out: Go here to register for a free trial! You have nothing to lose and energy, strength, and improved conditioning to gain.

Registering/Canceling out of Classes:  It is important to sign up for class as we set up based on how many people are attending. Space is limited due to the type of workouts we do. Saturdays at 8:30am are very popular as well as our Sunday class. Weekday classes are growing.  If you sign up and can’t attend, then you must cancel out no later than 4 hours prior to class start or you will incur a late cancellation fee.
Do you have a friend interested in checking out Beaverton CrossFit?  
Have them come try a free class! 

Saturday May 6- bring a friend to any of the classes for free! 
Free intro classes are a great way for someone new to CrossFit to check out the gym. Have them fill out a waiver online ahead of time to make things easier on your friend and your coaches! 

BCF New Athlete Online Waiver 

You can also pass along contact information or send an email with your friend's info and we will reach out! 
Phone: 503-828-5136 

April Monthly Challenge!

This is a repeat of last year... beat your score from last time! 
Max rep UB thrusters  95/65#
We have done this already so if you missed it just let a 
coach know so you can knock it out....

If you do as prescribed, make sure you hit "RX" when entering score!
Put your score in Wodify - that is where we will pull winners from!
Winners will get a choice of a tub of Isagenix IsaPro Whey or a tub of Isagenix AMPED Power. 
InBody Scanner - A reliable way to measure your body's health 

Unlimited Members can use it for free! 
We are now the proud owners of an InBody Scanner, which is a scanner that uses multiple high frequencies to measure the body's composition. This is a great way to find out where you are currently at and to track measurable results.
To read more on how the InBody scanner works, click here 

3 month unlimited contract members will receive 1 complimentary body scan 
6 month unlimited contract members will receive 2 complimentary body scans 
12 month unlimited contract members will receive 4 complimentary body scans 
All other members and any additional scans will be $5.00 each 

Scan times will need to be scheduled in advanced with either Mike, Christine, Dawna or Mel 

Best practice for getting the most accurate results: 
- Don't eat or excessively drink 2-3 hours beforehand 
- Don't workout beforehand 
- Use the restroom immediately before 
Copyright © 2017 Beaverton CrossFit, All rights reserved.

unsubscribe from this list    update subscription preferences