Monday, June 30, 2014

Happy Birthday Louisa (Rockin 45)

Louisa's loving daughter and one of our favorite BCF trainers asked us to program a special WOD for her mom's 45th Birthday. So here it is:)

WOD:
2 rounds celebrates two years as a CrossFit athlete x 45 reps or Cal celebrates forty five years of hanging tough and making it look easy!

2 Rounds

45 Cal Bike or Row
45 Ab Mat Sit-Ups
45 Push-Up / Pull up Total (Can Break Them Up However You Choose)

STRENGTH:

4 x 10 Barbell Walking Lunge (5R/5L)
4 x 6 Bench Press

*Scale Back by using DB's or KB's

Centered Below With Some of Her 6:00am Cronies and Her Loyal Companions...Happy Birthday Louisa!

Sunday, June 29, 2014

4th and 5th of July Hours

God Bless America!
We are grateful for those who are serving in our military, those who have served, and your family! We understand your sacrifice and appreciate you protecting our freedom!

In honor of the 4th of July, we will be closed on Friday, July 4th. If you are interested in working out on Saturday July 5th, we are willing to open a class at 10am but you will need to RSVP by Wednesday at 5pm to ensure the class stays open. We need at least 5 people to RSVP otherwise we will cancel the class. Wednesday evening we will post weather the class is on or canceled. If we have enough RSVP for the class and you decide later you would like to come, please feel free to join them. We just don't want to show up and have no one there:)

Thank you,
Trevor and Bethany

Friday, June 27, 2014

Friday, June 7th

Oh... Today's WOD is FUN!!

Something new, something different, and a whole lot of weights:)
The family that lifts together stays together:) Great Job this morning!

Strength

Stretch

WOD

Body Weight Back Squat Ladder
Rest 5 Minutes
3/4 Body Weight Push-Press Ladder
Rest 5 Minutes
1 1/2 Body Weight Deadlift Ladder

Score = number of minutes completes for each exercise

Thursday, June 26, 2014

Thursday June 26, 2014




Some Great Pics From Today's Max Heigth Box Jumps...Lots of people nailed PR's including Nick (54.5"). Nick and Ally (40") are both on the leaderboard for Max Height Box Jumps. Can't wait to see what the evening classes have in store!


Strength:

Max Effort-
Box Jumps
Pull Ups

WOD:

4 Rounds
10 Burpees
100 M Sprint


Tuesday, June 24, 2014

Tuesday June 24, 2014 (Don't Forget How Good It Feels To Sweat)

Strength:

4 x 4 Partner Sand Bag Carry

WOD:

KB Breathing Ladder

Summer is a great time of year! It brings about great weather, vacations, long days and beautiful evenings. It can also play havoc on your training. We can easily find ourselves writing off a day hear or there and then a vacation comes around and we lose a week. Then we decide we will get back into the swing of things at the start of the month and then that date gets moved to the fall when things slow down. Don't let all of your hard work slip away! A programmed rest week is great for everyone but make sure you plan it carefully and don't forget how good it feels to sweat. Today was my first day back after five days off and at first I thought maybe my brain and body got separated somewhere between the California and Oregon border. But as the music went up and I got lost in the battle everything fell back into place. As I fell to the floor, I was flooded with all the wonderful emotions accompanied with completing a WOD. The instant injection of positive emotions and feeling great knowing that today I got a little better! So if you have missed a couple days, a week, or a couple of weeks don't make the mistake of pushing it off another day. Carve an hour out for yourself and get your butt back in here. Most importantly don't forget how good it feels to sweat!

 

Tuesday, June 17, 2014

New Summer Hours

Click here to see our new summer schedule:)

Oh man our first vacation in.....ok I don't remember our last one so I think it's time!!!
Disneyland the Exline's are on our way!

Friday, June 13, 2014

Save The Date...July 12th, 2014 9:00am

Come celebrate with three awesome ladies! On Saturday July 12th @ 9:00am, BCF will be hosting our first baby shower for three of our BCF members. All the details will be coming soon, but save the date for this very enjoyable morning and lets celebrate with three great BCF members. 



Strength:

Mobility Work

WOD:

"The Triathalon"
3 Rounds
On a 3:00 interval per movement
500m Row
400m Run
30 cal Airdyne

Score = Rest Time Accumulated

Thursday, June 12, 2014

Thursday June 12, 2014

Strength:

8:00 Minute EMOM

10 Slow and Controlled Pistol Squats (5R/5L) *Scale up using weight for athletes that need it.

Hollow Rocks for remaining time up to 45 Seconds then rest last 15 seconds

WOD:

Chipper For Time-
Accumulate 50 Seconds in Straddled L Sit then... 
40 Mountain Climbers
30 Pull - Ups
20 Jumping Lunges
10 HSPU
15 Jumping Lunges
25 Pull Ups
30 Mountain Climbers

Karissa B. killing the SDHP...Great Work!

A Couple of Great Sweat Angels After a Killer Afternoon WOD!

Wednesday, June 11, 2014

Bod Pod Here for Three Days Only...Don't Miss Out!

The Bod Pod arrives this evening don't miss this once a year opportunity to accurately find out where your body fat and muscle mass percentages fall. Whether you want to get a baseline before you start the summer or have always wondered where you are at this is the most accurate way to go!...In addition, the Bod Pod will be open to non-BCF members over the next three days, so if you know of someone who would be interested in knowing their accurate Body Fat and Muscle Mass numbers then please have them contact us to get signed up.



Strength:

Strict Press

Find 4RM

Then 4x4 @ 90% of 4RM

WOD:

200 M Sprint
Then
21-15-9
SDHP
Shoot Throughs
Then
500 M Row or .75 Bike


Monday, June 9, 2014

Monday June 9, 2014



It is now June and we are approaching the halfway point of 2014 and it’s time to take a little stock. Are you moving towards the goals you set at the beginning of the year? Have you met some? Do you need to get some? For most people, the key to meeting goals is simply consistency. Getting to the gym regularly, never missing the progressions and hitting the workouts, keeping nutrition on track and well balanced. Most people don’t need a fancy program or high level training cycles or custom diets, but just steady consistency, day in and day out. We have seen some big PR's this month and it's no suprise that those PR's are coming from the athletes that are the most consistent!

How consistent have you been? Are you progressing towards your health and fitness goals? Talk to a coach, we can help.

Strength:

Front Squat/Back Squat

4 x 3 + 6

WOD:

10-8-6-4-2

DL
Ring Dips
Box Jumps

Saturday, June 7, 2014

High School Athlete Making Huge Gains

Dedication Makes Things Happen!

Holden never ceases to amaze us all with his gymnastic abilities, but yesterday his hard work and dedication to his lifts payed off! He stopped the class and became the focal point as he crushed his maxes. He Snatched 185lb up 50lbs (with perfect Squat Snatch form), Front Squat with 245lb up 20lbs, and a Clean and Jerk with 200lbs! Trevor and I can't be prouder of this young man and are looking forward to where his hard work will take him! 

Trevor and I want to remind and encourage all of you, if you want results be consistent, deticated, and work hard! 

Winter of 2013

Summer 2013

Winter 2014

Keep working hard HOLDEN!!


Friday, June 6, 2014

Hurry...Two Spots Just Opened Up but Won't Last!


Contact us Today!
Two Spots Just Came Open Last Minute but Will Fill Fast!

2nd Annual BodPod Testing Coming Back Next Week For Three Days Only

We are having the Bod Pod out for three days next week starting Thursday June 12th. We will then have it back out three months later to test again and see your results. Our members really liked using it last year and we are excited to have the opportunity to use it again. For those of you that have no idea what I'm talking about, the Bod Pod is one of the most scientifically accurate methods to test your body composition (Muscle Mass & Body Fat percentages). It is used by athletes, scientists, doctors, and the military around the world. The margin of error for these machines are less then 2% where as a majority of the other methods our there (pinch test, scales, tape, etc) vary anywhere between 8% & 20%. If you truly want to be able to track your results this is the way to go. If you have any questions or to get signed up, please contact us or chat with us after class.


Strength:

3 Pause P.C.
3x3

WOD:

5 RFT

9 - PC
6 - Front Rack Lunges
3 - Shoulder to OH

Wednesday, June 4, 2014

Wednesday June 4, 2014

Today is the 1RM for Snatch and hopefully many of our athletes are excited to put the last 6 weeks worth of work to the test. I have put together a few tips when working 1 RM's.

  • I will help you guys with this one, but get a good warm up. You want to excite the nervous system (AKA Box Jumps, Jump Rope, Burpees, Mountain Climbers, Etc).
  • Move with the bar through the movement quickly and efficiently.
  • Add weight in equal but fairly large amounts. Don't wear yourself out before you actually get to your 1RM.
  • Don't attempt your previous 1 RM go past it.
  • Once you are past about 80% of your old 1RM you need to be resting 3-4 minutes between attempts.
  • Breathing...make sure you have adequate air in your diaphragm before your attempt to help keep your core tight.
  • Power of intention. Believe you will get this lift!!




Strength:

Big Day - Big Wednesday

1 RM

Snatch

WOD:

10:00 AMRAP

8 DL
1 Legless Rope Climb

Tuesday, June 3, 2014

Tuesday June 3rd, 2014

If your wanting to lose some serious weight this summer or are struggling with that last stubborn 10 pounds then time is running out. We only have two spots left in this summers "Get That Body Back Camp". Let Bethany, Erin and the rest of the BCF team help you! This is not one of our annual weight loss challenges where we let you loose with the information for you to be your own coach, this camp is a hands on partnership with meal plans, regularly scheduled consultations, Bod Pod testing, and even an optional home pantry visit and grocery store trip with one of our nutritional coaches. If you have been on the fence, or know somebody that is really trying to improve their health please contact us so we can help!

There is more at stake here then just how you look!! Cardiovascular disease (CVD)—including heart disease, stroke, and high blood pressure is the number 1 killer of women and men in the United States. It is a leading cause of disability, preventing Americans from working and enjoying family activities.1 The good news is you can control a number of risk factors for CVD through:

  • Diet
  • Physical activity
  • Weight Loss
Don't think it can't or won't happen to you, but more importantly don't think there is nothing you can do about it! If nothing else do it for your loved ones!!




Strength:

5 x 6 Ring Dips
3 x Max Effort Plank Hold

WOD:
21-15-9-6-3
OH Squats 
Slam Balls

    

Monday, June 2, 2014

A Selfless Moment...

Our members of the month are often people who have inspired us through their hard work and dedication. They are often athletes that have made extraordinary physical gains, but because this athlete has a rambunctious toddler, a busy career and a passion for triathlons/marathons he isn't able to be one of our most consistent athlete. He does make it a point to try and participate in our extra-curricular activities, such as last years new years eve event, the expansion weekend, Murph, and the Be Staci Strong event. This however is not why Mitch is Junes member of the month! Mitch is the member of the month because he went above and beyond to support a fellow BCF member during the Murph challenge. This wasn't a buddy he knew, a spouse, or a family member. This was a stranger he doesn't even know outside of the box, yet he set aside his own personal ambitions to cheer and encourage this athlete along. He could see that she was struggling, so he stopped and walked when she needed to walk, he ran when she could run and no matter what he kept encouraging her to finish and he stayed with her every step of the way.

Mitch's selfless act had such a huge impact on that athlete that she took the time several days later to inform me of what happened and how much Mitch's sacrifice and encouragement helped her fight through a very challenging WOD. Thank you Mitch for reminding us the power of a selfless act and Thank You for being a BCF member!!


Mitch Lum - June's Member of The Month!!

Monday June 2, 2014



Strength:

DU Tabata

WOD:

1/2 "Eva

4 Rounds
400 M Run
15 KB Swings
15 Pull Ups


Sunday, June 1, 2014

You Made it Happen!

Communities like ours is what sets CrossFit apart from other forms of fitness
From the beginning, one of our dreams for this affiliate was to make a difference. When we first presented our ideas for this event there was some hesitation from community members outside of our box, but we knew in our hearts that our little affiliate would come through ...What sets us apart from other gym's is YOU! Our gym members worked together, donated time, money, and awesome raffle items. You came together to support a family in our community and that makes our box STRONG! We were blessed to have people from all over the Banks area join the action on Saturday as well as some fellow CrossFitters from 45 North. But make no mistake, this event would not have taken place with out the support of our incredibly generous members. You truly set the standard high and we are lucky to have each and everyone of you! Thank you from the bottom of our hearts!

We set a goal of $5000 and we are well on our way. After all expenses were paid, we have raised over $3500 and money is still coming in. If for some reason you missed the event and would still like to help, please scroll down for information about continued donations. Thank you! 

Angela took some amazing pictures so make sure you check them out on Facebook! If you have some great pictures of your own please make sure you share them:)

Grandma and Natalee in their first CrossFit workout! Tough ladies:)

Bethany worked her magic, and NICK WORKED OUT! "Nick never say NEVER:)"

Event Sponsors

1910 Main
A Framer’s Touch
Aimee’s Cards & More
Alleyway Photography
Audaddy’s Hot Dogs
Banks Hardware
BCF CrossFit
Bomm Apparel
Burrito Bar
Caffé Montecassino
Forest Grove News-Times
Forest Grove Spa
Frye’s Action Athletics
J & S Golf Car Rentals
Maggie’s Buns
Mitch Lum – Metal Artist
Mommy Is Crafty
Monica Butler, Team Happy, Isagenix
Petits Fours Pretties
Quail Valley Golf Course
Restore Massage
Rustic Lily Boutique
Urban Decanter

Bobbie Gregg
Dina Cop
Erika Baca
John & Joni Cooper
Julie Turner
Kathy Bianco
Louisa Partain
Mike & Angela Vandehey
Misty Maller

***We have had so much support that if we forgot anyone please accept our apology**

You can still support them...

Shirts For Sale - $20 a Shirt

We have tanks and t-shirts left! All proceeds will go directly to the Rizzos! Please contact Bethany!

Online Auction - May 30 to June 8, 2014
www.32auctions.com/bestacistrong

(mobile friendly)

Donators
1910 Main
A Framer's Touch - custom framing & gift gallery
Aimee's Cards & More
Alleyway Photography
Audaddy's
Caffe Montecassino
Forest Grove News-Times
Forest Grove Spa
Frye's Action Athletics
J & S Golf Car Rentals
Kimberly Gump - Hair Stylist
Maggie's Buns
Mitch Lum Machined - Metal Artist
Mommy Is Crafty
Monica Butler, Team Happy! Isagenix
Petits Fours Pretties
Quail Valley Golf Course
Restore Massage
Rustic Lily Boutique
Urban Decanter

MORE ITEMS WILL BE ADDED AS THEY ARE DONATED – Bidding closes on JUNE 8, 2014, at 5:00 P.M. PST

Be Staci Strong and Donate

You may continue to support the family by sending your support to PO Box 757, Banks, Oregon 97106 or you can drop it off at BCF CrossFit.

And that's how it's done!

Thank You and God Bless!

The Exline's