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BCF September Newsletter

Back by popular demand! Make sure you sign your team up ASAP! 
- Mike, Christine, Mel and Duchess 

Valentine's Day Massacre - Sign up here!

At the Box with Mike Ford 

Fall is slowing closing in on us and we have so many things happening to close up the summer.  As you all may have noticed this summer we did a lot of conditioning. We ran through some testing that most of us improved on…great job!! As usual we will re-test throughout the year so be ready for that in the coming months.  

We started a new strength cycle on August 24….OH pressing, deads, and we will squat 2Xs a week as well.  Last cycle we did box squats for about 4 weeks and I saw LOTS of squat improvement. I want you to take it in your own hands and get on a box if you need it.  Or we will tell you….either way it’s great for your squats.  Along with strength training comes high intensity intervals.  I know how much you all love them so I will put them in as much as I can. 

We have many events coming up so be sure to add them to your calendar. Hooverball, Halloween WOD, Wishing on a WOD and Christmas party to name a few. The more the merrier so be sure to be there. 

We have many new faces so be sure to say HI! To anyone you don’t know and show them how great our community is. 

I’m super proud of you all and all the improvements over the summer. I see more and more of you getting MUs, pull ups, and many other skills. Along with great conditioning, getting stronger and high skills I would say you are all killing it. (see hammer and nails).  

As always my door is always open and if you ever have any concerns, ideas, or just need to BS, come on in. Cheers!!

We are going to be sampling Ionix Supreme! 
Monday, September 14th and Tuesday, September 15th 
Make sure you try some and ask Mel or Christine if you have any questions! 

What is Ionix Supreme? 
A daily, nutrient-rich botanical concentrate designed to balance your body by combatting the negative effects of physical, environmental, and life stress while energizing cells to support faster recovery.†
Improve Recovery: 
Natural botanicals in Ionix Supreme help battle the effects of physical stress after an intense workout.
Focus the mind: 
Adaptogens help improve mental clarity, so you can stay sharp.†
Normalize Body's Systems:
Strengthen your body’s ability to combat and resist the effects of stress.†
Elevate Daily Performance: 
Natural botanicals help support better mental and physical performance.†
How Ionix Supreme works:
Ionix Supreme combines Adaptogens, antioxidants, and nutrients to balance your body’s systems and strengthen its abilities to fight and resist the effects of stress. Lower levels of stress help you recover faster, increase focus, and support overall energy.†
Adaptogens in action: 
Adaptogens are natural botanicals that have unique characteristics that help your body combat stress, focus your

† These statements have not been evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure, or prevent any disease.

Congratulations to our August Monthly Challenge winners!
Teresa  Morescalchi hung onto the bar for 2:37
Nat Bockmann hung on for 5:33!!

Make sure you see Mel for your prize! 

September  Monthly Challenge! 

800 meter run 
10 C/J @ 155/105

Fastest time wins! 

Make sure you hit "RX" when entering score! Put your score in Wodify that is where we will pull winners from! 

Make sure you put these events on your calendar! 


BBQ and Make-a-Wish Plaques 
Friday, September 11th

Ultimate Hawaiian Trail Run  
Saturday, September 18th 

Hooverball - Team USA Defending
 Saturday, September 26th

Halloween WOD - Costumes required
Saturday, October 31st

Wishing on a WOD
Saturday, December 5th 

Valentine's Day Massacre 
Saturday, February 13th


Athlete of the Month - Chantell Fukumae 

Congratulations to Chantell on being BCF’s Athlete of the Month for September. Chantell is a regular at the 6:30pm class but is known to make an appearance at 5:30am as well.

They say you always have to watch out for the quiet ones and Chantell certainly fits into that category. She was already a member when I started coaching at BCF so I don’t have the “I remember when she started” stories, but what I do remember about Chantell was she usually set up her equipment in the back corner, sometimes even outside, never intentionally drawing attention to herself. But it’s hard not to notice when someone is working hard, perfecting her form, and getting stronger, faster, and more efficient every month. The last strength cycle Chantell hit PRs on all of her lifts – deadlift, front squat, and bench press.  It’s not even the fact that she had so many PRs that impressed me, but that she just quietly went about her business during the training cycle, showing up consistently, working hard, asking a question here and there, taking coaching, and then come test days – killing it.  She is such a powerful rower as well. I watched her splits on the last two capacity tests and was blown away at how much power her small frame could generate.  Chantell has been working towards her strict pull-ups and now has a few. Her determination is contagious and makes everyone around her want to better themselves. Chantell – We love your smile, your sunny disposition and strong work ethic. Thanks for being part of the BCF community. And thank you for bringing a sense of calm to that crazy 6:30 class. ;)


I started BCF towards the latter end of November 2014. Through constant periods of transitioning moving from Hawaii to Oregon, then to California and back to Oregon again; I knew it was time to establish myself in all regards which consisted of my career and health goals. I also wanted to find a place where I could meet like-minded people who were striving for balance and a better sense of self.

As a result, almost one year later, I feel that I have achieved all that I sought out to and more. I found a second home in BCF with my usual "Get Dirty with Team 6:30" class, as well as, other peers from other classes. There is no sense of divide among the varying caliber of the athletes that walk in the doors of BCF, just a sense of mutual understanding that we are all there for one thing... to be better than we were the day before.

Thanks to BCF I have found a place of solace that despite all other happenings in my life, for one hour, it's 'me' time. If you were to ask who inspires me, it would be the dirty 6:30 crew and favored coach, Dawna Graham. Sometimes when I drag my feet to get to class, it's knowing that I get to spend time with that crazy, no-filtered and highly motivated (sarcasm) group of people. And with that, I couldn't be happier. Thank you BCF.


Hammer and Nails 

Training can be many things depending on the day. Some days it may be fun, rewarding, exciting, and make you feel like a super star.  Yet other days it may be a bit depressing, seem stupid, and make you wonder “why do I do this”?  I call this the “hammer and nail” situation.  Some days you’re the hammer….and some you’re the nail.  That is to say some days you crush your workout, and others it crushes you.  Why is this? Many factors go into a training session.  How much sleep did I get? What did I eat yesterday? Am I stressed about something? And so on. You need to take all these things into account each day.  They affect your training greatly and maybe more than we realize.

I know about 2 years ago I hit a 195# snatch at a local throw down….and I can’t get past 185# today. Pretty frustrating. I’m the nail on that one. I used to be a great runner. Surgery on a knee and being imbalanced has left me a fraction of what I used to do.  I’m the nail on that one too. Does this mean I stop trying and be depressed about it? Heck no.  I just keep plugging away and maybe it comes back, or maybe not. It’s not the end of the world for me. I am making gains in other aspects of training. I now have butterfly C2B, I’m the hammer on those. My MUs are really good now as well as HSPU.  I’m hammering those as well. I see lots of you now in the gym getting stronger, getting pull ups, getting MUs, running faster, and getting better at Oly-lifts.  Those are all hammer days for you.  Embrace those moments and keep hammering away on the weaknesses. 
Even on days when we don’t yield the results we are looking for, we are still building things like character, toughness and fortitude.  A foundation built on these things is very strong and will allow for long term growth. This is our goal…a strong foundation to build on.  Embrace what you can, learn when you can, achieve what you can.  You are all doing amazing and I am super proud of you all. 

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