Monday, February 29, 2016

Monday, February 29th



Happy Monday BCF!!! Have you recovered from 16.1?  Because today is 1 RM day!  Good luck everyone!


Sunday, February 28, 2016

NOTICE! Demo of Raptor on Friday at 6pm!

Friday night at 6 PM right before the Open 16.2 WOD Oscar will be at BCF to demo the new Raptor!

Try to make it on time and check out this new tool for recovery and rehabilitation.


Thursday, February 25, 2016

Thursday, February 25th

This is it!!  The 16.1 Open workout will be announced at 5:00 pm, and tomorrow is the day!  If you haven't signed up yet- now is the time.  It's $20 and it is such a great experience.

Also- don't forget that today at 6pm is the SFH forum.  Come learn about supplements and get some mobility in before the Open Workout tomorrow.



It's the perfect time for some Dave Castro humor! :)



Wednesday, February 24, 2016

Wednesday, February 24th - Reminder of Thursday event and schedule change!!!

Don't forget! Tomorrow night (Thursday) at 6pm BCF will have one of the countries best supplement guru's in house! Our rep Ken Carter from SFH is coming down from Seattle to talk to us about supplements, give us samples, and answer questions. Look below for details.

REMINDER!!! There will be no 5:30 and 6:30 pm classes tomorrow!  4:15 and 7pm will be normally scheduled classes.

















Here is the set-up:

15-20 minutes, SFH product sampling and Q & A about the products.

Whiteboard presentation with Kenny discussing how sound nutrition relates to athletic performance and/or weight management. Within this Q&A open forum he will let YOU steer the conversation with any questions about specific supplements (SFH or non-SFH, ex. what are the pros & cons of creatine, how does it really work?). His goal is to discuss nutrient timing, food comes first, and clean supplementation fills the gaps not the other way around.

This is a no brainier:) Take your rest day before 16.1, stretch, and fill that brain with knowledge!

Everyone has questions about supplements! Get your answers from someone with scientific knowledge, years of education, and who travels the country speaking about supplements. He is not an hourly employee from behind a counter at the local vitamin shop.

Finally, you need to know what your taking, what's happening inside your body, and what your body needs!

Important Details:
- Bring a chair
- No 5:30 or 6:30 classes on Thursday but we will be open for mobility.
- 4:15 and 7:30 are still available for you to get a workout:)

Tuesday, February 23, 2016

Tuesday, February 23rd

You keep hearing it over and over again that you should sign up for the Open.  And in your head, you may be thinking, "I'm not competitive enough" or "I'm just beginning, I'm not ready for a competition" but let me tell you that this is the PERFECT opportunity to get your feet wet with all of your friends around you.  Just do it! :)  The Open is for everyone.

http://games.crossfit.com/announcements/2016-open-registration-live


Monday, February 22, 2016

Monday, February 22nd

We have a lot of athletes that haven't competed in the Open before.  Here are some great, simple tips that will help you during the next 5 weeks.  This is such a fun, exciting time for crossfit athletes.  Let's enjoy it!!

http://www.crossfitcloser.com/blog/3-tips-for-first-time-open-competitors


Sunday, February 21, 2016

A fantastic opportunity and class time changes on Thursday!

We know this is super last minute, and for that we apologizes, but we couldn't pass up this awesome opportunity!

This coming Thursday, February 25th at 6pm BCF will have one of the countries best supplement guru's in house! Our rep Ken Carter from SFH is coming down from Seattle to talk to us about supplements, give us samples, and answer questions.

Here is the set-up:

15-20 minutes, SFH product sampling and Q & A about the products.

Whiteboard presentation with Kenny discussing how sound nutrition relates to athletic performance and/or weight management. Within this Q&A open forum he will let YOU steer the conversation with any questions about specific supplements (SFH or non-SFH, ex. what are the pros & cons of creatine, how does it really work?). His goal is to discuss nutrient timing, food comes first, and clean supplementation fills the gaps not the other way around.

This is a no brainier:) Take your rest day before 16.1, stretch, and fill that brain with knowledge!

Everyone has questions about supplements! Get your answers from someone with scientific knowledge, years of education, and who travels the country speaking about supplements. He is not an hourly employee from behind a counter at the local vitamin shop.

Finally, you need to know what your taking, what's happening inside your body, and what your body needs!

Important Details:
- Bring a chair
- No 5:30 or 6:30 classes on Thursday but we will be open for mobility.
- 4:15 and 7:30 are still available for you to get a workout:)

Enjoy!
The Exline's

Friday, February 19, 2016

Friday, February 19th

There are so many articles and videos about learning double unders. Here is one that has some things to keep in mind.  My suggestion would be to watch video and practice, practice, practice.

http://dailyburn.com/life/fitness/crossfit-workouts-double-unders/


Monday, February 15, 2016

Friday, February 12, 2016

Good luck to some of our own from your BCF family!


Tomorrow we have several of our athletes competing!

Cori, Keri, Angela and Russ are running the Hagg Lake Mud Run tomorrow- they have been training hard for this trail run!



ALSO...

Our trainer Megan is competing in the Valentines Day Massacre at Beaverton Crossfit tomorrow!


We are rooting for you all and are so excited for you!  Your BCF Family 

6:30 pm class tonight is cancelled! Celebration Dinner at 6:30..join us!




The New Year Challenge Celebration dinner is tonight at Coyote's at 6:30 pm.  Please come join us for good food and better friends!

The 6:30pm Crossfit class is cancelled tonight so everyone can attend the celebration.

Friday, February 12th

The New Year's Challenge dinner celebration is tonight at 6:30 pm at Coyote's!  Come and enjoy some great company and good food.

Great job everyone on all your hard work and dedication in the last month.  Each of us knows how good we feel after taking the extra steps to take care of ourselves.  I'm sure you've found something that works well for you whether it's 8 hours of sleep, eating clean, fish oil, stretching or pushing yourself to work out more regularly.  Keep what works for you and make yourself better every day!



Thursday, February 11, 2016

Thursday, February 11th

This is it! The final workout for the New Year's Challenge.  Good luck everyone!  Show those gains!

Below is a link to an article that spoke to me about mental toughness.

https://www.crossfitinvictus.com/blog/mental-toughness/


Tuesday, February 9, 2016

Tuesday, February 9th

Last week we did a WOD and the trainer told us to activate our glutes.  That we should always be activating them.  Always.  I know I forget to do this and the glutes are a HUGE muscle, so use them!

Here's an article from Barbell Shrugged about just this topic.  Enjoy. And activate your glutes!

http://daily.barbellshrugged.com/how-to-activate-your-butt-techniquewod/



Monday, February 8, 2016

Monday, February 8th

A little taste of the Open if you haven't done it before...15.4 (2015 4th week WOD)


Sunday, February 7, 2016

The Open & related Schedule Changes- PLEASE READ!


The Crossfit Games 216 Open begins February 25th and goes through March 28th.











If you haven't signed up- you should!  It's $20.  Each week, for 5 weeks there will be a workout announced and as a box we will do these WOD"s together in competition style (much like the Everyday Warrior).  It is a way to push yourself, scaled- Rx- masters, see how you've improved over the last year and/or set a benchmark to measure your growth for the next year. AND it's fun!!!  Below is the link to sign up!

http://games.crossfit.com/announcements/2016-open-registration-live

Judges needed!! If you can commit to judging every Friday night during the open, we need you! There is a judges course that needs to be completed to make you eligible.











Schedule Changes.  Due to the open workouts on Friday evenings the class schedule on Fridays will change from 2/25/16-3/28/16 as follow:

4:15 pm Crossfit class
5:15 pm Team workout only (people can come cheer and/or help but only team members can work out).
6:30 pm Open workout

There will be NO 5:30 & 6:30 pm classes on Friday nights during the Open. Wodify will reflect this.


Wednesday, February 3, 2016

Wednesday, February 3rd

As I was looking for an article for today I stumbled across this recipe.  Because I can't have these for 9 more days, maybe one of you can enjoy them!

http://daily.barbellshrugged.com/sweet-potato-protein-pancakes/



Tuesday, February 2, 2016

Tuesday, February 2nd

Here's a cool instructional video on kipping pull ups.  Keep in mind- we should conquer strict pull ups first.  If you have that and need some tips on kipping this is the video for you!

http://games.crossfit.com/video/kipping-pull-instructional


Monday, February 1, 2016

Monday, February 1st

It's Monday and sometimes we are excited to hit the box and sometimes we are not feeling it.  Here's a great article from Barbell Shrugged about mindset.  Get after it, BCF!

http://daily.barbellshrugged.com/its-not-about-how-you-feel/