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April pains bring May gainz! 
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BCF April Newsletter

At the Box with Mike Ford 

The 2016 CrossFit Open has come and gone and I will say that once again we are very impressed with how you all competed and stuck with it during the 5 long weeks. We saw many PRs, many new comers do all 5 WODs, many athletes go “Rx” for the 1st time, and our community was there to cheer you all on every week. To say we are super proud of our community would be an understatement.

Some key things we saw as coaches and owners….many 1st timers this year that stuck it out for 5 weeks. Scaled or Rx is irrelevant, the effort was superb. Great work!! Those that have done the Open in past have made big improvements, lifting heavier, faster and generally being more fit. Harder than it looks as the talent pool expands each year. Which holds true as well for our comp group. Most of these athletes improved from previous years as well, with the pool getting bigger and deeper. So great work to those guys!!

For those of you wanting to take it to the next level, I have put some ideas on extra work on the board by the KBs….everything from conditioning to gymnastics clusters to barbell work. If you take 20-30 min – 2-3 times a week (60 - 90 min/week) you can make huge gains on fitness, strength and skills.

The GPP program is just that….general physical preparedness….it will help you move better, gain fitness, strength and conditioning. However, if want to expand upon that you MUST put in extra work. Period. No way around it. Instead of wishing you were better, get better. Don’t wish the bar was lighter, get stronger.  Don’t hope for no gymnastics in the WOD, get those pullups/MUs/HSPUs. We will take you far on this journey, but you need some extra skin in the game if you want the next level. You all are capable. Do it. 

Summer is closing in on us and I can’t wait!! I love training outside, running, rowing, etc. Plan on seeing more running as May/June close in. Also keep your eyes open for BBQs and Hooverball….a gym favorite. Super fun outings when it is nice out. We are starting a cycle that includes Olympic lifts and slow lifts. Nontraditional so don’t look for a pattern. Constantly varied….I read that somewhere. It works. 

A few housekeeping notes….it is your gym, keep it clean, wipe up your mess, put your gear away, and help your neighbor. It makes it better for all, thanks.

We have MANY new faces, please team up with a newbie at warm ups and make them feel at home. You are all good at that, so thanks. 

Overall, super pleased and proud of everyone’s progress. My door is always open so if you have any needs or questions, always feel free to grab me, call me, text me, email me. You get it.  

Cheers!!
 
-Mike

Welcome Hayley! 

We are so excited to welcome Hayley to our coaching staff! You all have probably seen her around the gym the past couple weeks coaching and training. 

Hayley is a Portland native and is currently enrolled at OSU pursuing a degree in Mechanical Engineering. She has a gymnastics and track background, she was a bars state champion in gymnastics 3 years and went to nationals 3 years as well. Hayley also was the pole vault metro league champion and got 4th in state her senior year of high school.

After high school, Hayley wanted to continue to train but didn't know where to start.

 
Her dad and sister had recently started CrossFit so she decided to give it a try. Fast forward a couple years to today and she is currently 25th in the Northwest for the CrossFit Games and is looking to possibly go to Regionals this year! We are so excited for her!

Hayley has had coaches in her life that have inspired and driven her towards her goals. She wants to be able to do that for the athletes she coaches and share her passion for CrossFit with everyone.

Make sure you say hi and make her feel welcome!

Walk for Wishes - April 16 at the Portland Zoo
Come be a hero! 
You can help make a Wish come true.
Click here to join the BCF Bulldogs WALK TEAM today! 

You can take the first step in making wishes come true for local children battling life-threatening medical conditions by joining us at this year’s Walk For Wishes® family-friendly walk on Saturday, April 16, 2016, in Portland. 

The two-mile walk starts at Parking Lot A next to the Portland Children's Museum, weaves through the Oregon Zoo, around the Vietnam Memorial, and ends at Parking Lot A for family-friendly activities.

More than 200 local kids are waiting for their wishes to come true. By participating in Walk For Wishes, you can help bring the life-changing impact of a wish to children in your community. Be sure to dress in your favorite hero costume to help us honor our Wish Heroes - local wish kids who are battling the biggest villain of all: a life-threatening illness.

7:30 a.m. - Registration
9:00 a.m. - Program and walk 
Post-event activities to follow

Location :
Washington Park & Oregon Zoo
Parking Lot A (near the Children's Museum)
4001 Southwest Canyon Road 
Portland, OR 97221


Questions or get more info email Mel - mgriffin@beavertoncrossfit.com 

Save the date! August 6th! 

We are going to have a super awesome, in house only, anniversary competition! Think Grid style, lots of fun, and a BBQ after! Open to ALL LEVELS! More information coming but mark you calendars! 
SCHEDULE CHANGES COMING UP! 

Recurring Changes: 
Evening class schedule: 
4:30 - 5:30 PM CrossFit 
5:30 - 6:30 PM CrossFit 
5:30 - 6:45 PM Competitive CrossFit 
6:45 - 7:45 PM CrossFit 
Do you have a friend interested in checking out Beaverton CrossFit?  

Have them come try a free class! 
Free intro classes are a great way for someone new to CrossFit to check out the gym. Have them reach out to Mel to schedule a time to come in! They get to work 1-on-1 with one the coaches and get a glimpse into what we do everyday!

You can 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 

Athlete of the Month - Daniel Thompson

I remember when Daniel first came in to BCF.  He was in “rough” shape and he wanted/needed some help. The first thing he did was sign up for classes.  He took the first month at BCF and just started to move his body. And after that first month he had lost around 10#.  A great start to say the least.  He was dedicated and motivated to change the current course he was on.  I sat with him one day after class and mentioned a nutrition plan that we had had success with other clients.  He checked it out and then we signed him up for a 30 day nutritional cleanse.  He did amazing and dropped down another 15-18# I believe. He was so motivated he ordered himself up another 30 days and kept on rolling. He then dropped below a weight he hadn’t been since before high school for the first time in many years. So exciting!  

Daniel continues to show up consistently and is sticking to the nutrition plan. He has dropped over 50# so far and is retaking control of his life and health.  It’s amazing what dedication, consistent training and a great attitude can do for you.  Every time I see Dan he looks like a new man. I love it.  He is always smiling, has great things to say and hits his workouts hard.  I see him lifting heavier weights, getting faster on certain movements and overall just moving better. 

I’m super proud of how far he has come and look forward to see where he goes.  He’s going to crush his goals and own his destiny….I know it.  Dan usually trains at 11:30 am so if you see him there be sure to congratulate him, or make the trip in special to say Hi!  You’ll be glad you met him.  

Awesome work Dan!!


- Mike 
My goal has always been to slim down. I have always been heavy even when extremely active. I came back to Oregon last May after working the oilfield and ended up helping my parents around the property. My goals were swiftly thrown on the back burner due to that. In Pennsylvania I had gone from around 345lbs down to 325 by avid bike riding around town. From then until December I stayed stagnant and even started to gain weighing in at 328 when I started CrossFit. I quickly realized how much muscle I had lost since leaving the oilfield not to mention stamina was non-existent. Within the first week I learned that everyone here works as a team and pushes each other to greater heights. That motivated me to come back even when I was trying to make excuses not to go.

I have to thank everyone I have come into contact with here at BCF. It has been pivotal to my journey. Without the support I would have quit a long time ago. I’d like to specifically thank Mike, he convinced me to start Isagenix. In the first month at CrossFit I had only lost 10lbs. Then I started the program and I am currently down an additional 40lbs since the beginning of February! I am lighter now than I was in middle school. My energy has increase dramatically and I am able to push myself even further during the workouts. I hit massive PR’s I didn’t think were possible beginning of April. Going forward I have decided it is not only about weight loss anymore but also to get to RX on the workouts.

I am excited to see where this takes all of us!
 
- Daniel 

The Open was our March challenge! 

April Monthly Challenge!

 
Max Unbroken Thrusters
 95/65#

   Only place you can rest is at the top with the bar overhead

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. 

Make sure you put these events on your calendar! 


Upcoming: 

April 16th - Walk for Wishes 

May 20-22 - NorthWest Games Regionals at the Moda Center 

August 6th - In House Anniversary Competition 

October 1st - Bulldog Battle Series presents 2016 Fall Brawl
 

Start Them Young! 

Ok, maybe not that young... 

We will have our teen summer program again this year! This is going to be a great way to keep your kids active and engaged over the summer months. 

Who: teens going into 8th grade to 18 years old 
Starts: in June after public school gets out
Time: 10:30 - 11:30 AM 
When: Monday through Friday
Cost: $125 a month for unlimited, $145 for a 10 pass drop in (only applicable to the teen classes) 

We will put out more information as we get closer, but if you want to be put on the list or have questions - email Mel today at mgriffin@beavertoncrossfit.com 

Private Coaching at BCF

What is your nemesis? Double-unders? Handstand push-ups? Maybe you want to get a muscle up before the Open. Whatever it is... the BCF coaching staff can help you! 
All of our coaches are available by appointment for private coaching sessions. 
Pricing: 
15 min - $22.50
30 min - $45.00
45 min - $67.50
60 min - $90.00
Click here to email to get more information! 
Copyright © 2016 Beaverton CrossFit, All rights reserved.


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