Spring into action, summer is coming!!
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BCF May Newsletter

Make sure you put these events on your calendar!

May 6 - Bring a Friend
May 27 - Limited schedule 
Burn class - 8:30am
Crossfit class - 9:45am
May 28 - No classes
May 29 - 9-10:30am - Memorial Day Murph
Entire month of May- MEPs challenge
         Weekly and monthly winner

June 17 - Battle in the Berg - 2 person same sex teams , Rx, Masters, scaled
July 1 - Hoover Ball
July 22 - Local hike - details coming
August 19 - BCF Anniversary event - In house , 6 person teams
Welcome Matt DeJesus to the BCF coaching team. We are blessed to have Matt here to help us grow as athletes and a community.  Be sure to say Hi to Matt when you see him, he is that tall sexy guy walking around....
A bit about Matt...

Matt DeJesus is infinitely passionate about all-things fitness. Hailing from San Francisco, California, his passion for sports and fitness began early on and has stayed with him ever since. He played football and baseball in high school and continued his baseball career playing for Cal State Monterey Bay. In 2009 he was drafted to play Professional Minor League baseball for the Chico Outlaws. Later that year, Matt decided to further his knowledge of sports and weight training by joining the Strength and Conditioning team for the San Diego State University Athletic Department.

Throughout the span of several years, Matt has gained extensive experience in weight lifting, CrossFit and strength and conditioning. Through his experiences and knowledge, he has been able to help athletes showcase and improve their best abilities when launching their careers for both the MLB and NFL drafts. He graduated with a Bachelor's Degree in Kinesiology with a concentration in Exercise Nutrition and Wellness.  He is certified through a multitude of fitness categories, including:

National Strength and Conditioning Association (NSCA-CSCS)
CrossFit (Level 1)
Crossfit (Level 2 scheduled for July 2017)
Crossfit Aerobic Capacity
TRX Group Training
The Attitude Nation Level 1 Olympic Lifting

Matt's goal is to empower others to reach their highest potential. He loves nothing more than seeing people achieve their goals. When he isn't immersed in the realm of fitness, Matt enjoys producing music and beats, specifically in the genre of Hip-Hop, R&B, Trap and EDM.

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

May 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

Contest Runs May 1- 31
Every time you earn 750 MEPs at BCF you earn one raffle ticket.  On the raffle ticket, include your full name and the timeframe the MEPs were earned. Example: Mike Ford - 750 MEPs earned between May 1st and 7th.
Two names will be drawn each Friday. Each weekly winner will receive a Kill Cliff.  Weekly winner names will be put back into the raffle for an opportunity for the Grand Prize drawing.
One name will be drawn at the end of the contest for the Grand Prize.  Winner announced June 1st.
Remember - Only MEPs earned at BCF count. You can still wear your belt for outside activities - just don't count the MEPs towards your 750 total. 
You must name your workout in MyZone App as either CrossFit or Bulldog Burn.

Congrats to Brett Anderson for winning the April MEPs challenge....he won a free hoodie!!

At the Box with Mike Ford

There are two parts of the the Crossfit Open for most of us, Start of week 1 and end of week 5. Both are my favorites. This year there were 5 of us that moved into Masters/teen qualifier. Jen ,Kirby ,Andrew ,Myself and Kaison. Speaking for myself, I can say I am very glad to be done this year.  So on to next year, the goal is get everyone stronger, fitter, and overall more healthy.

We are closing in on the end of the current strength cycle so plan on seeing some maxes in the near future. I usually see a large percentage of athletes making gains each cycle and I think this one will be the same.  It also seems like many of you are enjoying the new Burn class. Make sure to tell family and friends if they are looking for a fun “Crossfit Light” style workout.

With the coming of warmer weather we will be planning some outings outside the Box.  Hikes , Hooverball, etc….and probably some Friday afternoon BBQs.  Try to make any or all of these as it is a great way to build our community and meet new people. 

We are lucky to have acquired a new coach, Matt De Jesus….you may have seen him on a Friday lately but he will be here most afternoons from now on. Matt has good experience on many aspects of coaching so get to class and pay attention.

Im looking forward to the coming spring and summer months as we will be doing outside workouts, carrying odd objects around town and trying out new and fun exercises. 

As always my door is open and I am available for any and all discussions.
Cheers!  Mike


Athlete of the Month - Robert Ball

If you ever train at 6:30am then you have met a Mr. Robert Ball.  Man of incredible strength and determination….yes, we all know who he is , but who is he?  I’ll tell you. He is a very consistent, determined, friendly, amazing person. Rob is here every day putting in work. As a Crossfit athlete, Rob is always striving to be better. He works on skills, does accessory work and as of recent started to do a Burn class or 2 a week to help his conditioning. He knows what he needs to work on and gets after it.  Rob is always encouraging and positive to others and never has a negative attitude.  Rob is yet another great example as to how to approach training…show up, put in work, work your weaknesses and stay consistent.  Well done Rob!! 
I am honored to be chosen as the May athlete of the month.  I’ve been a member at BCF for about 3 and a half years now.  Before coming to BCF, I did HIIT workouts utilizing bodyweight, suspension training, and kettlebells, which provided a solid base, but I started wanting to do something different.  At the time, I was firmly in the Crossfit-haters group – I thought it was just a bunch of gym “bros” with poor form and constant injuries – so I didn’t even consider it an option.  Humorously, I was also plagued with injuries due to muscle imbalances from poor form.  The irony was apparently lost on me.  Anyway, after doing some Crossfit-style workouts with friends, it started to grow on me and I wanted more.  It offered all the variety and intensity of HIIT workouts, but included strength training and more technical movements that appealed to me.  Shortly after that, I started coming to BCF, where I jumped right in.
I didn’t really have any goals when I first started.  I liked the idea of competing, but I had no real idea whether I would and no plan to get there.  Instead, I just kind of moved through the workouts.  I was making progress, but nothing earth-shattering.  The first small change in that mentality happened two years ago, when I competed in the Portland Highland Games and became more excited about competing.  After that, I started focusing more on my technique, especially in the power movements that are essential in those events.  However, even that small change didn’t have much effect.  Over the course of 2016, I competed in four different competitions and was disappointed with my performance in all of them.  It took a little bit, but I finally started making some changes.  The last 6 months or so, I have cleaned up my diet, incorporated some essential oils into my routine, put even more emphasis on technique and strength, and stopped sandbagging movements I suck at (pretty much everything bodyweight-related), all of which have had a serious impact. 
Everyone at the gym is an inspiration.  Coming in every day is not always easy, but getting to work out with a great bunch of people makes it worth it.  Even when we’re all sprawled out on the floor after a particularly tough workout! 
A special thanks to all the coaches.  We are privileged to have a great group of coaches that are knowledgeable and committed to being there for everyone.  You guys seriously rock!
Macros Simplified
What is a macro?(macronutrient)  It’s a fancy term for carbs, protein and fat.  How do you count them? How many should you have?  Below is a quick and easy guide to calculate macros.  We are super fortunate to have tools to help us figure out what calories we need to maintain, gain, lose etc.  The inbody scanner coupled with MyZone are great tools to help you formulate a plan to reach your goals.  If you need help grab a coach and they can assist you.
Counting Carbs – 1g Carbohydrates = 4kCal
Counting Protein – 1g Protein = 4kCal
Counting Fat – 1g Fat = 9KCal
Based on a 2000 calorie diet, your macros calculate in this way:
30% protein (30% of 2000cal= 600cal) (600cal/4 = 150g protein)
40% carbs (40% of 2000= 800cal) (800cal/4 = 200g carbs)
30% fat = (30% of 2000 = 600cal) (600cal/9= 67g fat)
A great way to get a ball park of calories you require is to do a body scan.  Email to get your body scan scheduled. All members have one FREE scan a month.  Once you have your information load it into your Myzone app under body metrics.  This will help your Myzone calculate your heart rate more effectively.  
There are a bunch of great apps to help you find the macro content of the food you are eating.  It’s actually super easy and fun.  Plus, it definitely makes you think before putting something in your mouth.  Eat for fuel.
Here are some popular apps:
  • My Macros – I’m going to try this one!
  • My Fitness Pal
  • Fitocracy Macros
  • Nutritionist
  • Lose it – I use this one
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! 
Remember, if you refer a friend that signs up for a package, you get $10 -  $20 off your next month's dues!!

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 

May Monthly Challenge!

Max time in bottom of front squat with barbell
Men - 135#
Women - 95#

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 

Each member has 1 FREE scan per month! 
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 

  Any additional scans will be $5.00 each 

Scan times will need to be scheduled in advanced, email

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.

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