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Train mean, eat clean, bring it on 2017! 
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BCF January Newsletter

Make sure you put these events on your calendar! 

January 14 - Bring a Friend Saturday - 7:00, 8:15 and 9:30 AM 

January 20 - Deadline to register for the Valentine's Day Massacre 

January 30 to February 1 - Body Scans due for 30 Day Challenge

February 4 - Valentine's Day Massacre Competition  
 

At the Box with Mike Ford

Jan. 1st brings many things as far as goals and resolutions, so let’s chat about that. Goals are great to have, we just need to make sure they are reasonable and you have a plan to get them done. Some mistakes we see are people get excited and make a list of 20 things they want to achieve. Impressive for sure, but good luck getting there. That’s too much to bite off for one person. You will set yourself up for success if you set 2-3 smaller goals for maybe the 1st 6 months, then have a bigger goal for end of year.

Example…I am close to getting 10 strict pullups unbroken, I can do 5 or 6 on a good day. It is a reasonable goal to get to 10 by June. With practice AND a plan. If you need a plan, please come see me and we will map it out.  I want to hit a 275# clean and jerk….my PR now is 185#....hmmmmm, that may be tough, good goal but what are you going to do to get there. That would require lifting every day and all sorts of accessory work. Not saying it can’t be done but maybe reel it in a bit. Get to 215# by June and re-assess.  Point being is that we need to be realistic. Maybe your goal should be to squat properly, or get better OH positioning. Set yourself up for success.  Small improvements over time bring big improvements overall.  Focus on the little things, be efficient, scale when needed, ask for help, be consistent.  

2016 - A Year in Review

What an amazing year!!! Wodify is very cool as it tracks all sorts of info, which is why it is a good idea to record your scores! And we all know that some people don’t enter scores so the numbers are probably a little on the low side….awesome!
  • We added 127 new athletes in 2016...Whoa! Some of these may have been returning people, but still…
  • You all attended 23,900 classes…what?
  • Busiest day? That’s right…Monday
  • We had 3,400 PRs!!  Woot woot!!
  • Of those 3,400 PRs, 3,100 were weightlifting based
  • Most PR’d lift???  2 position snatch
  • Top 3 Male/Female on the PR leaderboard are:
    • John Ragacki/Haley Rayburn 
    • Chris Pearcey/Rana Schnaubelt
    • Dean Durfee/Molly Williams 
  • It’s no surprise that attendance plays a part in performance…top 3 Male/Female in attendance: 
    • Chris Pearcey/Rana Schnaubelt
    • Andrew Graham/Colette Matsuda
    • Jonathan Bermudez/Molly Williams 
  • Most active on responding to others posts and results…Chris P. and Colette M.
  • Total workouts performed as Rx – 6,600 , Rx+ - 94
  • Top 3 lifts we performed, in order:
    • Back squat (absolute strength)
    • Deadlift
    • And of course...bench press
  • We moved a total of 1.7 million pounds!!! Are you kidding me?
This is a great reason to make sure you input your data and make sure you are signed in to every class.  

Make 2017 your year to rule the leader board!!
 
Matsuda clan... left 2013...right 2016 

It's not too late to turn in your Wishing on a WOD pledges!!!

Email Mel if you are unsure what you pledged. You can also submit your pledges online using the link below. Please get those in ASAP, every dollar counts toward granting a wish for a child battling life threatening illnesses. 
Click here to fullfill your pledge!

Athlete's of the Month - Jackson and Tyler

This month we want to highlight two great athletes here at BCF.  You may have seen them at the 4:30 pm class, usually they come a bit early for class so they can goof around with the dodge balls… that’s right, Tyler Anderson and Jackson Strouhal.
These two show up and put in some serious work. Not that they are always serious, but they for sure put in the work.  It is fun to watch teens that train consistently improve.  At their age they are making gains all the time. I’m a little jealous. Tyler has a gymnastics background so some stuff comes easy, but the barbell was new territory and he is slowly getting very proficient. And when it comes to pull ups and handstand walks….he may make you feel inadequate. Jackson is a hoops player and his athleticism shows in many of the daily WODs. He can jump, run, and dip/duck/dive and dodge with the best of them. These two working together can sometimes be a handful, but the youth and energy is not something I can get mad at.

This year alone, Jackson has PR'd his deadlift by 50#, C&J by 20#, and lifted his old back squat PR for a 5x5. Kid is getting stronger! Tyler PR'd his deadlift by #55, C&J by 15# and made significant jumps on his bench press. (Takes after his dad in that way!) 
  

As a coach I look forward to watching these two progress over time by getting stronger and fitter, and as their friends I look forward to hitting them with dodge balls….

Be sure to hit them up with a high five when you see them.

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

Jackson: Before I started CrossFit, my way of working out was through basketball practices 2 or 3 times a week. Now I'm sticking to CrossFit and trying to go 3-4 times a week. I definitely feel like I'm gaining more from CrossFit than I was from basketball. 

Tyler: Before I joined Beaverton CrossFit, I was a competitive gymnast for five years next door at OGA.  We trained 20 hours per week year around so I was used to working hard in the gym. My parents are members at BCF and when I decided to stop competing in gymnastics they told me that playing video games could not be my sport of choice.  

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

Jackson: What I wanted from CrossFit was to get me stronger in general and also increase my endurance which have both been improving. 

Tyler: When I first started CrossFit I didn’t have any specific goals.  But I quickly learned that it was a good place to keep up on some of my gymnastics skills and I wanted to make sure that I would continue getting stronger.  


What about BCF makes you keep coming back?

Jackson: My favorite thing about BCF is that it's just fun! There's not very many gyms where you have a lot of fun and still feel like you got a really good workout in. I always want to keep improving which is another reason why I keep coming back.

Tyler: I keep coming back to BCF because I have a lot of fun, especially when I hit a PR on a lift. 

What is your favorite part of being a member at BCF?

Jackson: The best part about BCF is once you start consistently going to the same class, you really get to know the people along with the teachers.

Tyler: My favorite part of being a member of BCF is being able to go to the teen classes during school breaks and in the summer to work out with my friends and meet new people.

When/what was your “ah ha!” moment?

Jackson: Getting to be the Athlete of the Month! 

Tyler: A real “ah ha” moment for me was realizing when I miss too many days I lose a lot of strength so it is important for me to be here consistently.

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


Jackson: Everyone I've ever met at BCF is super nice, no matter if you're completely new at CrossFit like I was or have been doing it for years. So I would say that everyone here inspires me. 

Tyler: One person that inspires me at the gym is Drew because he pushes himself and he pushes me to do better than I think I can. It is an honor to be nominated as Athlete of the Month because there are so many impressive athletes at BCF that deserve to be nominated.

Yoga at Beaverton CrossFit

Our Yoga classes are specifically designed with an athlete’s needs in mind. Adding Yoga to any training program will increase your flexibility, improve your balance, strengthen core stability, assist with muscle recovery and ease your mind (to name just a few benefits).  No prior experience in yoga is necessary. Join us as we lengthen our muscles, improve our flexibility and ease our busy minds!
Thursday Morning Tune-up: 
Thursdays @ 6:30 AM 
Alignment-centric hatha class focused on posture, flexibility, and mobility. This class will focus on balance postures, spinal mobility postures, hip openers, and shoulder mobility. 
Thursday Twilight:
Thursdays @ 6:30 PM
A yin-inspired recovery yoga class designed to ease muscles, hydrate and create elasticity in the connective tissue, and release stress and tension. Great for keeping joints healthy and mobile. 
Sunday Slow Burn 
Sundays @ 8:45 AM 
A blend between vinyasa flow and hatha styles focusing on alignment, deep stretching and isometric holds within poses.
Do you have a friend interested in checking out Beaverton CrossFit?  
Have them come try a free class! 

Saturday, January 14th - 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 Mel's contact information or send an email with your friend's info and we will reach out! 
Email: mgriffin@beavertoncrossfit.com 
Phone: 503-828-5136 

3rd Annual Valentine's Day Massacre 

Click here to sign up now!

Saturday, February 4th 

Its date night at the Box! Grab your honey, bestie or favorite training partner and come compete! Beaverton CrossFit and the Bulldog Battle Series are proud to bring you the 3rd Annual Valentine's Day Massacre!

The competition will be opposite sex, two person teams. We always strive to deliver the best competition experience possible! We are introducing a new division this year and are really excited!

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 - this division will be for 35+ 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.

Elite - this division is for athletes that have competed at Regional or another high level event either as an individual or on a team or placed in the top tier of the Open. Weights, movements and rep schemes will be similar to Regional standards.


If you have any questions, email Mel or grab one of the coaches. 
Want to be a part of the fun but can't compete? Click here to email Mel to Volunteer!

January Monthly Challenge!


This is a repeat of last year... beat your score from last time! 
20 Wall Walks for Time
For time. 

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.


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