Wednesday, March 26, 2014

Wednesday, March 26th

Nothing like musical chairs, CrossFit Style!

Strength

8 Minute Ascending Ladder
Hang Squat Clean
+1 rep each minute

WOD

As Many Reps as Possible in 12 Minutes
2 LOB Sandbag Carry (1 LOB=1 Rep)
12 T2B
8 Goblet Squats (70/53/44)&(53/44/35)

*Only count FULL Reps.

Tuesday, March 25, 2014

BCF Spring Special

BCF is offering a fantastic Spring Special that will get you ready for your summer shorts and tanks. Not only will you get that body back on track but you will become a member of our CrossFit family. Come check us out and see if this is the place for you!

Sign-up today and get 2 months of unlimited CrossFit classes for $120, that's a savings of $70! What do you have to lose? The hardest part is to start, so don't delay! Get in here and find out what we are all about!

  • Offer expires April 30th
  • For new members only
  • Element classes may apply
  • Contact Trevor 971.295.7511 for more details

A Community that SWEATS together STAYS together!

Athletes Summer Camp


Contact us Today!
Space is limited and filling up fast.


Monday, March 24, 2014

Monday, March 24th

Steve battling 14.4

Strength

Back Squat 4x8
Strict (No Kip) HSPU 3x5

WOD

12 min EMOM
1 Squat Clean
2 Jerks
3 Clapping Push-ups

Friday, March 21, 2014

Friday March 21, 2014

Strength:

None

WOD:

"14.4"

14 Minute AMRAP
60 Cal Row
50 T2b
40 Wall Balls (20/14)
30 Power Cleans (135/95)
20 MU

Nothing to it...Just ask these two:)





Thursday, March 20, 2014

Thursday March 20, 2014

Strength:

Tabata-
Pistol Squats (20 sec w/ right 10 sec rest & then 20 sec w/left..etc)
Max Sit-ups in 2:00minutes

WOD:

Kettlebell Breathing Ladder

Having a little fun with the bench press...boys will be boys!

Tuesday, March 18, 2014

Tuesday March 18, 2014

WOD:

*WOD Done First Then Strength/Use part of warm up to work on Snatch Squat

5 Rounds w/1 minute rest between rounds
200m Run
8 Hang Squat Snatch (115/95/75) & (75/65/50)
100m run
8 Over-bar Burpees


Strength:

5-4-3-2-1 Bar Muscle Ups (Start with 60 sec. rest & then decrease by 15 sec. increments after each set)

Modifications: Jumping Bar Muscle Ups or From Floor on back Ring MU Progression. If they do from floor then do 5x5
Father and Son sprint to the finish! Dad got him but Mark Jr. is closing the gap:)
Great job you two!

Monday, March 17, 2014

Monday March 17, 2014

Strength:

Clean & Jerk
10-8-6-4-2

WOD:

Sand Bag Carry
40 Med Ball Rockets (24/20) (25/20 & 16/14)
20 Med Ball Ring Push Ups
20 Feet To Med Ball Leg Raises (feet have to stop short of ground)
20 C2B Pull Ups
.50 Bike/400 M Row

Don't let those smiles fool you...That is one tough crew! Just ask Bret standing behind them:)

Thursday, March 13, 2014

Friday March 14, 2014



Workout 14.3

8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch

                                            
Congragulations to Toby on hitting his first MU! He has been working incredibly hard over the last couple of months and has made huge progress in a short amount of time!

PS...Woo Woo 14.3 has a lot of our competitors excited. Finally working on that strength and moving heavy weight all year is going to pay off!

Wednesday, March 12, 2014

March's Member of the Month...

This months Member of the Month goes to Louisa Partain. This month Louisa has had a bunch of PR's and one big one in particular was her first Kipping Pull Ups but this isn't why Louisa is the Member of the Month. Instead it's her inspiring story of everything she has had to fight through to be where she is right now! Louisa is a very entertaining writer and has some excellent advice in her piece, so with out any further crap from me please read what Louisa has to say about CrossFit and what it means to her to be part of BCF....

I started doing CrossFit in July 2012 while BCF was still operating out of the high school gym in Banks before it was known as Banks Country Fitness CrossFit. I’m proud to think that I’m a founding member, I’m kinda nostalgic like that. I heard about CrossFit from my daughter Ally. “This is fun!” she said, “You’ll love it”, she said, “it’s called a WOD”, she said. “What the heehaw is a WOD?” I said. Sounds like something you get after eating a bad Lebanese dinner. But after 20 years Ally has come to know me well, and well, I did love it. I loved it like a pre-diabetic loves a donut. Yes, I was hooked!

Most of us have probably had conventional gym memberships and I’m no different. I’ve had several. Unfortunately I haven’t had any that made any real differences in my physique, stamina or overall health. Even more frustrating is that I haven’t owned any gym membership where anyone knew my name let alone know when I missed a class or two, or three. There are many things I like about CrossFit such as how I feel, how I look, etc. But what I love about CrossFit the most is all of you: the people, the community spirit, the camaraderie. When YOU cheer me on because I’m sweating like a Samoan I’m more likely to be there tomorrow, and the next day, and the next day, and the next day. Someone once told me that the strongest bonds are built between people when they endure hardships together. If that’s the case then we must be blood brothers, or sweat brothers, or body odor brothers or something because we endure some great hardships Monday thru Saturday at either the 5:45, 8:00, 9:00, 4:30, 5:30, or 6:30 class – TOGETHER. Heck, I feel closer to all of you then I do some of the people I’ve worked with for years and I don’t even know some of your first names. Never the less my blood brothers and sisters is what I LOVE about CrossFit!!

Last year I sustained multiple small injuries that turned into some major issues and I ended up walking out of the box for about 4 months. Leaving the box was difficult, but coming back was even harder. It was harder to come back because I knew that if I wanted to be successful I was going to have to change the way I approached CrossFit and exercise in general or I’d be out for good. Before I go any further though let me get one thing straight: CrossFit wasn’t the cause of my injuries. I was the cause of my injuries. They were all, all my fault because I wasn’t paying any attention to my body and was it was trying to tell me every time I worked out at BCF, or ran the Banks Linear Trail, or rode my horse.

Prior to my hiatus from BCF my goal was to Rx every day, work harder than I did yesterday, and make gains daily. I would gauge my work out by how fast and hard everyone around me was working. Don’t get me wrong, these aren’t necessarily bad motivational tools. You might watch the folks around you to gauge your own efforts, but for me it was contributing to my injuries and the potential for permanent damage, so my strategies absolutely needed to change if I wanted to take even one step back in the box. I was forced to create a few rules of workout just for me.

Here are my #5 work out rules:

· Rule #1: Don’t get hurt! If I’m sore from yesterday than I take care of myself so I can be back tomorrow.

· Rule #2: Warm ups are for warming up, not for establishing my 1RM. See Rule #1.

· Rule #3: Form First!!!! If you can’t do an overhead squat properly with ANY weight, then don’t add weight, even those measly push ups should have perfect form. Until my form is near perfect I should be scaling down. So again: See Rule #1.

· Rule #4: Don’t worry about the Rx, the Rx will find me when I’m ready for it. Work as hard as you can today without getting hurt. It’s like a bad drinking song isn’t it…See Rule #1

· Rule #5: Be present. I can’t make even small gains if I’m never there.

I said 5 rules, but here’s one more:

· Rule #6: Just enjoy yourself. I try really hard to not “hate” certain lifts, WODs, or movements. That doesn’t mean that there are some I like more or less, but if I “hate” something I’m probably not having fun and let’s face it, it’s expensive to be here, so I might as well enjoy it. Everything that is except those bikes – I hate those damn bikes.

By following a few very small “rules” and changing how I think I’ve made more gains in 5 or so months than I did the first year and half I was here. Who knew that taking care of oneself would pay off!!! Oh the madness!

CrossFit has given me confidence, muscles, and friendships. CrossFit has given me endurance, pride in achievements, and the right to call myself an athlete. It’s also given me a few bruises and blisters to which I lovingly refer to as my war wounds.

One last thing: I want our trainers to know how much I love you and respect you all, especially that cute little 19 yo Ally, she’s my favorite but I’m a little biased. Seriously, you’re all great to put up with crap from us every single day. You work your rear-ends off for our benefit and in turn we aren’t always the most respectful crowd back. Thank you for your commitment to us, your sacrifices for us, and your tremendous support… for us. Without you I couldn’t have gotten my first pull up this month, gained 15# on my OH squats, or have done a bar muscle up - assisted of course and darn proud of it, See Rule #1. 

 
Louisa getting ready to nail some Kipping Pull Ups after the WOD...We are so proud of you and everything you have accomplished!! 

Wednesday March 12, 2014

Strength:

To Failure - Strick Press to Push Press to Jerk

WOD:

3 Bar Muscle-ups
6 Squat Snatches or G2OH (115/95/75) (85/65/45)
9 Wallball (25/16)
12 Ring Push-ups
15 Box Jumps (24/20)
18 Pass Through
15 Box Jumps
12 Ring Push-ups
9 Wallball
6 Squat Snatches or G2OH
3 Bar Muscle-ups

Spring is here the sun is shining, the birds are chirping, and the big doors are coming open! Got to Love It!

Tuesday, March 11, 2014

Tuesday March 11, 2014

Strength:

4 Rounds
HSPU - Max Reps
10 GHD sit-ups or 20 Ab mat sit-ups

WOD:

"Red Corvette"

4 Rounds
12 Hang Cleans 135 / 95
40 DU

    Scott Firefighter Stair Climb:                                             Banks Run Walk:
Raises funds to fight Blood Cancer          Provides funds for technology to our elementary students:
                                                  


As promised, we are excited to let everyone know that with all of your support we raised over $300.00 to support two great causes! Feel good about knowing that you helped support finding a cure for blood cancers, as well as much needed technology for our local elementary school students. Awesome job everyone!

Monday, March 10, 2014

Monday March 10, 2014

Strength:

D.L.
3x3

WOD:

"Tabata Special"

Rest 1 Minute Between Each Movement

Tabata-

A. Squats (Rest in bottom position)

Rest 1 Minute

Push Ups (Rest in Plank Position)

Slam Balls (Rest With Ball O.H.)

Rest 1 Minute

Sit Ups (Rest with Legs Extented)

KB Swings (Rest with out setting down KB or resting against body)

Watch Out...There are some promising young athletes moving up!

Thursday, March 6, 2014

Thursday March 6, 2014

Strength:

20-25 min Gymnastic Miscellaneous (work on weakness)

WOD:

"Bear Complex"


Wednesday, March 5, 2014

Wednesday March 5, 2014

Strength:

Box Back Squats
5x4

WOD:

2 Rounds for Time
Sled Push
12 Ring dips
25 Box Jumps

SOAP BOX WEDNESDAY
                            


Last week was no shoe Wednesday, so I am going to call today Soap Box Wednesday... I am so sick of watching adults and even worse our youth walking around with energy drinks consuming them like they are having a bottle of water after the mother of all WOD's. They might as well be carrying a sign above their head that reads Kidney Stones Please & Don't Forget My Side Order of Diabetes. 

Don't get me wrong, I understand life sometimes requires us to put in a ridiculous day or even week and we need something to help us push through. If you are having one of those days and this is your last resort then by all means grab that energy drink and fight through. But if you or someone you love is drinking these on a consistent basis then PLEASE take a second and read the rest of this article. Below I have listed the supplement facts of FitAid (a healthier alternative energy drink) and a Monster energy drink. Take a look at the facts for yourself and then finish reading to get a better understanding of what these facts really mean...


              FitAid                                                             VS             Monster Energy Drink
                         

(NaturalNews)

The two most common ingredients found in energy drinks are sugar and caffeine; both of which provide temporary stimulation but can result in actual long term energy loss due to stressing the adrenal glands and causing adrenal fatigue.

Just one of a huge number of health risks caused by processed sugar is the risk of diabetes, a disease which has reached epidemic proportions in the U.S. Very large amounts of sugar can ultimately overwhelm the pancreas, the organ which generates insulin to offset sugar intake. If the pancreas becomes "worn out" by being overworked from too much sugar, diabetes can begin.

Some energy drinks contain up to 7 times as much caffeine as a cup of coffee. While small amounts of caffeine are not generally considered dangerous, too much can over stimulate the central nervous system and can dangerously elevate blood pressure and heart rate. Caffeine is also addictive and withdrawal symptoms include headaches and irritability. Caffeine also causes a loss in valuable B vitamins which are needed for "normal"energy creation.

When sugar is not used, dangerous artificial sweeteners are employed. Perhaps the most dangerous is aspartame; though increasingly, the sugar substitute of choice has become sucralose. Sucralose is a chlorinated organic compound, a chemical group which includes several compounds known to be harmful to animals and plants and which has been linked to birth defects and other prenatal conditions. The body does not recognize artificial sweeteners like sucralose as food, but instead essentially processes them as toxins.

Learn more: http://www.naturalnews.com/033794_energy_drinks_side_effects.html#ixzz2v7PPiTq7

FITAID-
• About one quarter of the sugar as a typical soda or energy drink
• Glucosamine & Natural Anti-Inflammatories for joint health, flexibility, and to help reduce soreness *
• B-Vitamins for consistent energy *
• Electrolytes to combat muscle fatigue *
• Supplements for Mental Acuity, Focus, and Balance *
• Sweetened with only 9 grams (45 calories) of Organic Blue Agave which is low on the glycemic index (meaning absorbs slowly into blood stream – no spike and crash.
• NO Artificial Flavors, Colors, or Sweeteners
• No High Fructose Corn Syrup, No Aspartame, No Sucralose, No Grapefruit

I am not trying to sell you FitAid but if you look at the two articles above and then look at the side to side comparison you will see some major differences. Ultimately what you need is more sleep, better nutrition, and of course exercise!! But, if you are missing one of those components then please don't supplement them with energy drinks! Grab a FitAid out of our fridge or a cup of coffee! Besides, what good is it to work all those ridiculous hours if you end up in the hospital burning up sick days, vacation time, and your savings account!!



Tuesday, March 4, 2014

Tuesday March 4, 2014

Strength:

4x20 Barbell lunges
4x20 abmat sit-ups

WOD:

12 Minute AMRAP
20 Double Unders
7 Push Jerks (115/105/95)&(85/75/65)
5 Burpees

We had a ton of PR's yesterday through out all the classes...As coaches we often spend all of our time working with our members and sometimes our own PR's slide under the rug. Ally has been working very hard the last few months and yesterday she PR'd in both her OH Squat and her Fran time. Nice Job young lady! If you weren't able to make it yesterday, please find a time this week to get these taken care of. Great job everyone!!



Monday, March 3, 2014

Monday March 3, 2014

Strength:

1 RM
OH Squat

WOD:

"Fran"

21-15-9
Thrusters (95/65)
Pull-Ups

I love 1 RM and Bench Mark Days because you get to see all of the athletes hard work and dedication pay off! Take for instance Dina..This morning she strung together her first sequenced DU's. Dina has a had a rough month with some unforseen setbacks that have kept her from training as hard as she would have liked, yet she still has made efforts to come in and work on whatever she can and consequently this morning she got her first DU's. We have had big PR's through out all of the classes this morning and not just by new members. We are talking about members that have been with us for well over a year hitting 15 and 20 pound PR's. I will also say these are members that have been very consistent and are continually pushing!! There is a pattern to all of these athletes success. Hardwork and consistency = success...Bottom line is if you want the results you have to earn them!