Thursday, August 29, 2013

Thursday August 29, 2013

Strength 

D.B. Rockets  5x10

WOD

500 M Row/.75 Bike/500 M Run
15 Med Ball Situps

400 M Row/.50 Bike/400 M Run
20 Med. Ball Situps

300 M Row/.35 Bike/250 M Run
25 Med Ball Situps

200 M Row/.25 Bike/200 M Run
30 Med Ball Situps

150 M Row/.15 Bike/100 M Run
35 Med Ball Situps

Med. Ball Situps @ 6:30a.m. Nice Job Morning Crew!

Wednesday August 28, 2013

Strength

Thruster 5x5
Max Heigth Pull Up 5x3

Rest 60 seconds after each couplet

WOD

4 Minute A.M.R.A.P

15 Thruster (100/65)
15 C2B Pullups

Tuesday August 27, 2013

Strength

Front Squat 3x3

WOD

3 Rounds

400 M Run/.5 Mile Bike/ 500 M Row
15 Lunges (135/95)

Monday, August 26, 2013

Monday, August 26th

Way to Battle Boys!

Strength

Front Lever

WOD

100 DU
50 Burpee
40 KB Swings (55/35)
30 T2B
20 Push Jerk (95/65)
10 Strict Pull-ups
400m Run

Friday, August 23, 2013

Friday, August 23rd

And we all kissed Barbara good bye!

Happy Birthday Mike!



Strength

None

WOD

"BARBARA"

5 Rounds
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Air Squats

Thursday, August 22nd

We are proud of you Trish and Sheri! Way to  stick with it:)

Strength

1 RM "Bear Complex"

WOD

AMRAP in 2 minutes, then rest 60 seconds

"Bear Complex" (95/65)
Deadlift
Power Clean
Front Squat
Push Press
Back Squat
Push Press

Score = Total Rounds

Wednesday, August 21st


Strength

OTM for 10 Minutes 3 Reps of Ring Dips

WOD

Buy-in
800m Run

Tabata
20 Sec. Sit-ups
10 Sec. Plank Hold

Buy-out
800m Run

Tuesday, August 20, 2013

Tuesday, August 20th

Strength

1/2 Tabata with Wall Sits

WOD

14 Box Jumps(24/20)
Red Tank Run
14 Pull-ups
Red Tank Run
14 Clean (135/95)
Red Tank Run
14 T2B
Red Tank Run
14 F Squat (135/95)
Red Tank Run
14 HSPU
Red Tank Run
14 Barbell Roll Out
Red Tank Run
14 Push Press (135/95)
Red Tank Run
14 pistol Squat
Red Tank Run
14 Turkish Get-ups (53/35)
Red Tank Run

Nutritional Support Class - "Back to School"

It is that time again...

We will be meeting September 11th at 6:30pm till 8ish. This meeting will cover grocery store staples, lunches, snacks, kid friendly meals, boundaries, portions, and one-on-one goal work. The class will include participation and small group discussions. I will also be meeting with you about your goals. Lastly, if you come up with additional needs or would like to learn more about something specific please e-mail me and I will add it you our meeting. I want this to fit your needs, so please e-mail me!

RSVP - Please reserve your spot on Mind Body:)

Cost - $10 for BCF Members, $15 for Non-Members

Homework - As you find good recipes, send them to me and I will e-mail them out them out to everyone. Please be thinking of "Back to School" ideas, snacks, lunches, and quick dinner ideas. As a group we all have something to share and the more ideas we put together the more options we will all have:)

New Members - Please feel free to join this class! I will be hosting another Nutritional Basics class towards the end of September.

New Fall Hours Starting Monday, August 26th

Due to increased numbers, we have decided to move our Fall hours up one week to help with the transition into the new school year and allow more opportunities for our member in the evening. All Teen Athletes may now join any class time. Thank you for your continued support and we look forward to seeing you in our new class times, starting Monday, August 26th!

Monday

5:45am to 6:45am
8:00am to 9:00am Beginners Class
3:30pm to 4:30pm Kids/Teens Class
4:30pm to 5:30pm
5:30pm to 6:30pm
6:30pm to 7:30pm

Tuesday 

5:45am to 6:45am
4:30pm to 5:30pm
5:30pm to 6:30pm
6:30pm to 7:30pm

Wednesday

8:00am to 9:00am Beginners Class
3:30pm to 4:30pm Kids/Teens Class
4:30pm to 5:30pm
5:30pm to 6:30pm
6:30pm to 7:30pm

Thursday 

5:45am to 6:45am
4:30pm to 5:30pm
5:30pm to 6:30pm
6:30pm to 7:30pm

Friday 

5:45am to 6:45am
8:00am to 9:00am Beginners Class
3:30pm to 4:30pm Kids/Teens Class
4:30pm to 5:30pm
5:30pm to 6:30pm

2013 "Get Fit" Challenge Results


Total Transformation

Our WINNER...for the 2013 "Get Fit" Challenge is Susie Jurgensen with a 9%  body transformation! Congratulations Susie, your hard work and dedication to both your nutrition and fitness have resulted in your outstanding results! We are thrilled at your achievement and will be keeping our fingers crossed that you will be the winner of the Portland Area 90-Day Challenge (TBA). 

Check out Susie's amazing results in 90 days!


2nd Place: Julie Cantu - 8.8%
3rd Place: Crystal Johnson - 8.2%
4th Place: Lori Vandehey - 6.6%
5th Place: Angela Vandehey and Shannon Moss - 5.4%

Fitness Testing Results

Finally a little relaxation, without any WOD's:)

Boys... your results are busting at the seams:)

1000m Row

Randy -40 sec.
Susie - 38 sec.
Greg -24 sec.
Shannon -23 sec.
Bethany -21 sec.
Bobbi -21 sec. 
Sheri -18 sec.
Crystal -17 sec.
Tammy -17 sec.
Mike -15 sec.
Angela -14 sec.
Roger -13 sec.
Chris -12 sec.
Theresa -12 sec.
Dina -9 sec.
Lisa -5 sec.
Trish -5 sec.

Back Squat

Melissa +100lbs
Greg +70lbs
Trish +15lbs
Angela +5lbs
Sheri +10lbs
Tammy +10lbs
Theresa +10lbs

Deadlift

Lori +60lbs
Evelyn +50lbs
Susie +45lbs
Greg +40lbs
Crystal +40lbs
Shannon +35lbs
Julie T. +25lbs
Angela +20lbs
Bethany +20lbs
Bobbi +20lbs
Dina +20lbs
Melissa +20lbs
Tammy +20lbs
Trish +20lbs
Theresa +20lbs
Lisa +15lbs
Sheri +15lbs
Randy +10lbs
Mike +5lbs

Max Pull-ups

Tammy +17
Trish +15
Lori +12
Randy +11
Mike +9
Crystal +8
Dina +8
Melissa +8
Sheri +8
Theresa +8
Bobbi +7
Roger +7
Julie T. +6
Greg +4
Shannon +4
Angela +3
Susie +3

Strict Press

Randy +40lbs
Greg +25lbs
Melissa +15lbs
Dina +15lbs
Bethany +10lbs
Bobbi +10lbs
Julie T. +10lbs
Tammy +10lbs
Angela +5lbs
Crystal +5lbs
Roger +5lbs
Sheri +5lbs
Chris +5lbs
Theresa +5lbs
Mike +5lbs

WOD

4 Rounds 
200m Run
10 Power Cleans (135/95)
10 Push-ups

Mike -3:00
Dina -2:01
Angela -1:29
Crystal -1:23
Lisa -1:22
Randy -1:21
Chris -1:19
Roger -1:09
Bobbi -1:04
Shannon -1:04
Theresa - 1:01
Sheri -48 sec.
Julie -39 sec.
Bethany -38 sec.
Julie T. -21 sec.
Melissa -18 sec.
Tammy -18 sec.
Trish -11 sec.

Congratulations to all participants on your outstanding results! We are incredibly proud of each or your accomplishments!

Monday, August 20th

Strength

OHS 10-8-6-4-2

WOD

10-8-6-4-2
SDHP

30-30-30-30-30
DU

Friday, August 16, 2013

Friday, August 16th

My baby boy is 11 years old today! Nothing is better than a Birthday WOD to remember:)

11 Minute AMRAP
111 Jump Ropes
11 Wall Ball
11 Push-up
11 Box Jumps
11 Pull-ups
11 KB Thrusters
11 HSPU
11 Lunges
11 KB Swings
11 A. Squats
11 KB Snatches

Just the gift you wanted, right? Happy Birthday Tyler Exline!


"Get Fit Challenge"

Last Measurement is the 1 RM Back Squat

WOD

Team of 3
150 Box Jumps 24/20
300 Sit-ups
150 Wall Balls 20/14

Station 1: Sprint 200m
Station 2: Complete WOD
Station 3: Rest

*Rotation is determined by the 200m sprint

Thursday, August 15, 2013

Thursday, August 15th

We all have someone who pushes us in life to be better...my husband is that amazing person for me! Thank you Trevor for supporting and pushing me into complete fitness:) I would have never gotten to where I am without you bringing CrossFit into my life, keeping me going, and making me take the time out of my day for me!

Who is your motivator?

"Get Fit" 2013

Day 2 of Final Results....Keep it up!

Strength

1 RM Strict Press

WOD

4 Rounds
Run 200m
10 Power Cleans (135/95)
10 Push-ups

Wednesday, August 14, 2013

Wendesday, August 14th


The Fun Begins:)

WOW! What awesome gains thus far, I can't wait to see the rest of your results! I will be posting all final results at the end of the challenge, so you can see how amazing everyone did.

***Reminder... If you have not RSVP for the potluck please do ASAP:) ***

"Get Fit" 2013 Challenge Baselines

1 RM Deadlift
Max Pull-ups
1000m Row

Strength

OTM for 9 Minutes
3 Ring Dips

WOD

14 Minute AMRAP
50 Flutter Kicks
20 Meters Walking Lunges
10 Pull-ups

Tuesday, August 13, 2013

Tuesday, August 13th

The 90-Day "Get Fit 2013" Challenge Ends this Week! 

If your going to be gone Wednesday, Thursday, or Friday please be sure to let us know. That way we can fit in all your baselines:)
Found an old picture...look at how far you have all come! Great job Roger, Trish, Tammy, Sheri, Theresa, and Chris! It pays to be consistent:)

Strength

5 Max L-Sit or Tuck Holds, rest 60 seconds between rounds

WOD

7 F. Squats 155/115
Run 400m
5 F. Squats
Run 200m
3 F. Squats
Run 100m
Rest 60 Seconds

Monday, August 12, 2013

Monday, August 12


Strength

Find a heavy 2 rep Squat Clean, then 4 rounds, rest 2 minutes between each round

WOD

3 Rounds
Row 250m
12 KB Sit-ups, No Feet (53/35)
12 Box Jumps (24/20)
12 Burpee
Run 250m

Friday, August 9, 2013

Friday, August 9th

All she needs is a river and a nice cold drink:)


Strength

Snatch Technique
15 Minutes to find a heavy snatch weight for 1.

WOD

In teams of 2
10 Minute AMRAP
1 Snatch
1 (R/L) OH Lunge
1 OHS

*Partner A goes, Partner B rests

Thursday, August 8, 2013

Thursday, August 8th

Strength

4-2-3-5 Deadlift

WOD

4 Rounds
30 Yard Sled Push
400m Run
50 DU
Rest 1 Minute

Hard to Believe

There comes a time when words are not enough... 


Trevor and I are blown away by the remarkable changes in our members and talk about you all often. We truly care about your health and love watching you all grow and change before our eyes. But when a member comes to you and says I have something to show you, a chill and a tear comes to my eye. Trish came to me yesterday and showed me a picture of herself 1 year ago and compared it with a picture of herself a few days ago that we took in class. Trevor and I were both amazed at her body's transformation. See for yourself pictures are more than words can ever express.

Congrats Trish for being consistent and working hard! We are VERY proud of your accomplishments! 




Wednesday, August 7, 2013

Wednesday, August 7th

Sheri's take the sled push to a new level:) See...practicing the sled push does come in handy for your everyday life!
Great job Sheri, thanks for sharing!

Strength

OTM for 8 Minutes, 3 Ring Dips

WOD

13.4
7 Minute AMRAP Ladder
3 Clean and Jerks (135/95)
3 T2B

Each round goes up by 3's, score is the number of completed rounds

Tuesday, August 6, 2013

Tuesday, August 6th

HUGE 5pm class:) We are thrilled your all coming back from your summer travels!

Please remember to sign-up for class times on our Mind Body site. When you sign-up for your class times, you will find a new feature. You will now be able to see how many are signed up for each class time.

Strength

Front Squat 5,5,3,3,1

WOD

Partner WOD

20 GTO 135/95
250 Meter Run
20 GTO
600 Meter Run
20 GTO
250 Meter Run
20 GTO

Monday, August 5, 2013

Monday, August 5th

What a bunch of monkeysJ

Strength

5 Rounds
7 Strict Pull-ups
5 HSPU

Rest 90 Seconds Between Rounds

WOD

OTM for 12 Minutes

2 Thrusters (185/135)
5 Push-ups
30 Yrd Sprint

Friday, August 2, 2013

Friday, August 2nd

5:45am Morning Crew Working Hard....


...and having FUN!



Strength

2 Rounds of a 2 lap Sled Push & Misc. Work

WOD

20-15-10-5
Box Jumps (24/20)
Push-ups

Rest 1 Minute

20-15-10-5
Pull-ups
Wall Balls (20/14)

Thursday, August 1st

Oh we had lots of FUN on Wednesday!




...and some wounds to show for it:)

Strength

Behind the Neck Jerk
Find a heavy 1, then 1-1-1-1-1

WOD

3 Rounds (95/65)
Max Reps in 1 minute, HPC
Max Reps in 1 minute, Jerk
Max Reps in 1 minute, Front Squat
Rest 1 minute