Tuesday, December 31, 2013

Tueday, December 31st

Last day of this year... time to make some New Years resolutions! 

The gym's painting is almost done:)

Strength

OTM for 7 minutes 
1 Strict Press, 2 Push Press, 3 Jerks

WOD

100 Calorie Bike/ Row

Then 16 Rounds
5 Thrusters
1 Rope Climb

Monday, December 30th

Last Week.... oh how the gym is changing!

Strength

Back Squat 5x3

WOD

Buy - in
50 DU

5-4-3-2-1
Power Clean
Muscle Up

Buy-out
50 DU

Friday, December 20, 2013

Friday December 20, 2013

Strength

Max Effort 10 Rep Thruster

WOD

8 Minute AMRAP

3 DL (275/185)
7 Push Press (115/85)

This is the best Picture We Have Gotten In a While...These Ladies Were Loving Those Bikes:)!!

Thursday, December 19, 2013

To Our Members...By Ally P.

       
By Ally P.

It has been just over 3 months since I started working at BCF CrossFit, and I can’t express how grateful and blessed I feel because of it!

This last summer, Trevor and Bethany presented the opportunity to come on board with them as a trainer. And to be quite honest, I wasn’t sure exactly how it was going to turn out, but in my heart, I knew that this was what I wanted to do; to help others and to see them achieve their goals. So I took the job!

It’s only been 3 months since, but I am so happy I came on board. Not only am I doing what I love, but I get to watch you all grow and accomplish the goals you never thought you’d reach! Truly, the reason I love it most is because of you guys. You are all so wonderful and quirky in your own ways. Some of you are very easy going and laid back, while others are chomping at the bit and ready to work. Some are constantly cracking jokes at the trainers and laughing nonstop (I’m sure you can guess who those ones are :)). And then there are those who are very deceiving: They are silent and sweet looking…but get them into a WOD and you’ll be eating their dust. Every one of you brings something new and refreshing into the box that is unlike any other. You guys make it so fun to come into work every day that it’s hard to believe this is actually a job.

Thank you for allowing me to be a part of each of your lives. You are all wonderful, crazy, hard-working athletes that make my job worth far more than I ever imagined.

Keep working hard…and stay warm out there!

Ally

Thursday Decebmer 19, 2013

Strength

10 x 100 Meter Sprint
90 Sec. rest between Sprints

Accumulate 3 Min Plank Hold


WOD

60 DU
50 Box Jumps (24/20)
40 Sit Ups
30 Pull Ups
20 KB Swings (53/35)
10 HSPU

 Accomplished Her First Un-assisted Hand Stand Just in The Knick of Time to Make Her 1 Month Goal:) Nice Job Young Lady!!


Wednesday, December 18, 2013

Holiday Hours 2013...

Holiday Hours 2013:

December 24th - 5:45am / 12:00pm / *4:30 (If no one has signed up for the 4:30 by 2:00pm we will cancel this class).....Canceled - 5:30 & 6:30

December 25th - No Class

December 31st - 5:45am & 12:00pm...Canceled - 4:30pm / 5:30pm / 6:30pm.

January 1st - No Class

We hope everyone has an AWESOME Holidays with family and friends!


Wednesday December 18, 2013

Strength

Tabata Thruster

Not What You Think:)

5 x 5 Ring Dips (Rest 60 Seconds)

WOD

"Jackie"

1000 M Row
50 Barbell Thrusters
30 Pull ups
Thank You Evelyn and Jim for Brightening Our Day! So Much We Can Learn From Such an Awesome Couple!


Tuesday, December 17, 2013

Tuesday December 17, 2013...Congratulations to Tonya!!!

Strength

Strict Press
6-4-3-1-1-1

WOD

20 Minute E.M.O.M

Even - Three Clean & Jerk

Odd - Six Burpees

Congratulations to Tonya On Winning This Years Extreme 6 Challenge!
 Heidi and Steve are excited to spoil you rotten:)

Thank you to all of our participants! They were a lot of great results in just six weeks and we are super proud of everyone!

New Years Eve RSVP Reminder

If you have not done so already please RSVP by Friday, December 20th. We need to know the following:

1. # of people for Threat Dynamic
2. # of people for the movie
3. # of people for dinner


Thank you!
Bethany and Trevor

Monday, December 9, 2013

Monday, December 9th

A weekend to remember:)

Strength

3x3 Front Squat (2 second hold at the bottom)
3 x max effort HSPU or max hold HSPU

WOD

Buy-in:
3 MU

10-8-6-4-2
Thruster (135/95)
C2B

Buy-out:
3 MU

New Years PARTY!

You and your family are invited to an afternoon and evening filled with fun, laughs, and enjoyment!

For this year’s New Years party, we will test our tactical and physical skills at the state of the art Threat Dynamics simulators. You will become the 007 agent you have always wanted to be without being shot:). If you would like to learn more about Threat Dynamics go to www.threatdynamics.com. The best news is we got an awesome rate! They gave us a special rate of $25 a person, half off the normal rate.

Afterwards, we will reserve a banquet room to sit down, relax, enjoy some great food, drinks, and hash out the afternoon’s events.

Children are permitted, but some of the simulators have "Bad Guys" that use bad language. We also understand $25.00 a head can be expensive, especially if you are paying for a whole family. Therefore we arranged to have an adult (Ally) who is willing to take the kids to a Matinee at a near buy movie theatre. Anyone is more than welcome to join her at the movie or feel free to just come to dinner later.

On Tuesday December 31st our Threats Dynamic simulator starts at 4pm. Then we will make our way to our dinner reservations at about 7:30pm.

We are looking for a kid friendly, cost effective, and fun place to eat dinner and enjoy the rest of the evening. If you have any ideas please let us know. Thanks!

To finalize our reservations please RSVP by Friday, December 20th. We need to know the following:
1. # of people for Threat Dynamic
2. # of people for the movie
3. # of people for dinner

We can’t wait to see you all there!

Trevor and Bethany

Class Cancellation


Due to the Extreme 6 Challenge Party we will not have a 6:30pm class on 
Wednesday, December 11th.

Thank you, and we hope you can all make it to Main Street on Wednesday!

Thursday, December 5, 2013

Thursday December 5, 2013...Something to Consider???

STRENGTH:

5-4-3-2-1
Snatch

WOD:

Row or Airdyne Ladder

1/1 Work-Rest Ratio

30/45/60/75/90
90/75/60/45/30
Sorry Morning Crew...You Guys Got a Little Extra Work This Morning:)


By Ally Partain

We are nearing the end of the Extreme 6 week Challenge! To those who have been participating, you should be very proud of yourselves! To completely change your diet is hard work and it takes serious discipline. It is definitely not the easiest thing to do, that’s for sure! For a lot of people, including myself, nutrition is the hardest part of the “healthy lifestyle” we are all striving for. Nutrition is the foundation for a healthy lifestyle, and has the ability to optimize performance and give us the results we want to see in the gym. But if we don’t manage our nutrition, we will soon plateau and regress; despite how consistent and/or how hard we work.

Some of you may be stoked that the Challenge is almost over. You can eat all the gluten and dairy and sugar you want! But stop and think for a minute… Look at how far you’ve come in just 6 weeks! You’ve set goals for yourselves, worked hard in the gym, lost weight, gained muscle, feel better, and look amazing! So why go back to your old ways now? After coming so far? You still have so much more ahead of yourselves!

With that in mind, don’t forget where you came from! Don’t forget the original goals you set at the beginning of the Challenge. After accomplishing those ones, make new goals! Don’t stop now. Eat clean, work hard, and keep up the good work!!

You’re all awesome!! See you in the box!

Ally



Wednesday, December 4, 2013

Wednesday December 4, 2013....Member of The Month

Strength:

1 x 20 Back Squat
4 x Max Effort Ring Dips
WOD:

7 Rounds
7 B.W. DL
7 Toes to Bar

By Bri Springer

Wishing Coach Laura good luck this weekend at the Oregon City CrossFit Competition! Saturday she will be doing 3, hopefully 4 workouts.

The first is: 8 min AMRAP 10 OHS 45# and 10 Burpee over bar. Second: 8 mins to establish heaviest complex of: 1 Clean, 2 Front Squats, 1 Jerk. Third: 10 min AMRAP 40 squats, 20 pull-ups, 10 deadlifts at 105#. The final workout will be a surprise.

If you see her around the gym be sure to say good luck! CrossFit competitions are extremely fun, exciting, and overall inspiring. The same encouragements we receive from each other at our gym are multiplied when you are competition. As a competitor I know how much it means to have your gym’s support when you do compete at local competitions, and even if you can’t go out to Oregon City to cheer Laura on, make sure to be sending her positive encouragements as she goes into this weekends competition! Laura is an amazing athlete and I’m so excited for her to go compete. She’s going to rock the event.

Member of the Month: Angela Vandehey 

Angela was one of the first members I became friends with here at BCF. She is an amazing athlete and has a true passion for CrossFit. She is fun to be around and a positive influence on everyone in all the classes she attends. Us coaches definitely spend some time telling her to quiet down when were explaining stuff, but that’s just her spreading joy around the gym. Her character is sweet and sassy. She is a 5:45AM regular class member, which is impressive! Especially when you see how enthusiastic she is at this time in the morning!

Angela started CrossFitting in August of 2012, after trying the boot camps and curves classes. She has a passion for running, and so far CrossFit is the only thing she has found to match that endorphin high. She loves that it is challenging, yet motivating. Beyond the physical aspects she has found that fellowship with other CrossFitters is amazing! Angela says she has a long way to go with weight loss, but even when she doesn’t see huge losses on the bathroom scale, it’s encouraging to see weights increasing on the bar. I can personally say that since I met Angela her body shape has changed, and her overall functional fitness has skyrocketed. She is constantly striving to Rx workouts and PR lifts.

CrossFit’s core ideology is not to be specialized but having the ability to be good at everything. Coach Greg Glassman founder of CrossFit says, “I want to be the jack-of-all-trades and master of none. Specialization is for insects. I’m looking for breadth of experience, and anyone who is at all wise realizes that being a specialist represents a compromised position.” He describes a person who can run a 4 minute mile cannot efficiently squat and a person who can squat 900 pounds cannot hardly run, “What a 4-minute mile implies is that you’ve whittled away enough body mass that you’re no longer strong by anyone’s estimation. And by the point that you can do a 900-pound back squat-brother, you even walk funny. And to see you run is laughable.” Angela is an all around CrossFit athlete. She is strong in her lifts and an incredible runner.

Angela is setting an example for her family to live by and inspiring them to be fit, healthy, and happy. Angela is a CrossFitter I admire and a woman that inspires me to be a better person and athlete. 


The Only Way The Coaches Can Hold This FireCracker Back:)


Tuesday, December 3, 2013

Tuesday December 3, 2013

Strength:

15 Strict pull-ups not for time
3 Sets max effort plank hold

WOD

10 Rounds
200m Run
5 C&J 155/105 Rest :30 between rounds and score for total time

By Ally P.

You hate the band!

I get it. It feels like a show of weakness. It feels like the blatant symbol of "I can't"

For weeks, months maybe even years you feel like you are branded with the band. Heading over to the place where they hang every time a WOD is announced with pullups.

Those damn pullups.

Why? Why do they have to be so hard? Why haven't you figured out the kip yet? Why can't you do them yet? Why did that other guy just walk on in from the street and get to crank them out?

You secretly hate and admire that guy at the same oddly conflicting time.

When will you get to say farewell to the band? When will you get to finally feel like you "can"?

It seems like doing your first pullup is like a stamp of validation. Then, and only then, are you a true CrossFitter.

Sure, getting a pullup and saying goodbye to the band in your first WOD is a major achievement. In fact, let's not downplay it - for those of you who struggle and fight for the pullups, it is a downright epic moment.

But it isn't the end all be all. It doesn't make you a CrossFitter. It doesn't mean you are all of a sudden capable of great things.

You were all of that far before your chin rose above the bar. Committment, community, the desire to conquer your fears and weaknesses - that makes you a CrossFitter.

Drive, desire, determination - that is what makes you capable of great things. Not some color of rubber wrapped around an iron bar.

Remember that next time you begrudgingly head over to grab a band.

It will come. With time, like all good things, it will come. But until then, keep you head up. It isn't a symbol of "can't" it is a symbol of "someday I will".