500 Club

Josh and Trevor in the hunt to be the first to Deadlift 500lbs. Who do you think will be the first one? or will someone from the outside beat them both?

BCF Concealed Weapons Permit Class

On Saturday, May 18th at 9am Banks Country Fitness and NRA Certified Instructor Gary Nordholm are teaming up to bring you a Concealed Handgun Licensure Class. The cost will be $35 for men and $30 for women. The class will take approximately 2-3 hours. Location is TBA, but he will be coming to us. Please contact Trevor at exlinebcf@gmail.com to reserve your place.


If you have ever considered having your concealed weapons permit or have wanted one and just haven't found the time, now is your chance. Restrictions are about to tighten and it will only get harder and more expensive to get this license, so come join us for a morning of entertainment:)...

Class Schedule Changes

 With an increased interest for a kid’s class and the quickly approaching summer temperatures, we are going to make some modifications to our schedule. Effective immediately, we will be making some changes to the evening and noon classes (see the schedule on the blog for details), we are adding a 4:15 pm Kids/ Teens Class (May 15^th) and a 9:00 am Adult Class (June 10^th), in addition we will be adding an 8:00 am Beginner’s Class (April 29^th).

The Beginner’s Class is truly for beginners only and is meant to help people at any fitness level achieve success. In addition, the class is also designed to give athletes additional support, confidence, and prepare their bodies for CrossFit. Athletes will have specialized nutritional and fitness plans to reach their individual goals. For further details, cost, and questions please contact Trevor.

Starting Wednesday May 15^th we will be adding the Kids/Teens Class. This class will be designed for all kids through junior high and will be every Mon, Wed, & Fr at 4:15 pm. The kid’s class is being implemented to allow us to give these young athletes the attention they need, but to also allow our adult members an atmosphere that is conducive for their success and comfort. It’s truly a win, win for all involved. With this in mind we will not be allowing athletes under fourteen to be involved in the adult classes (high school students will be permitted to join either class).

Finally starting June 10^th we will be adding a 9:00 am Adult Class. As always, with growing demand additional class times will be added.

Get Fit 2013

Dates:

May 20^th             Challenge Begins

May 20^th-22^nd     Photos, Physical and Pod Testing

July 10^th             Halfway Celebration, Nutritional Support, and Potluck  (No Classes)

August 14^th-16^th  Photos, Physical and Pod Testing

August 17^th         Hagg Lake “Get Fit 2013” Celebration with Winner Announced

Rules:

v  Eat Paleo

• Standard Paleo: meat, veggies, fruits, nuts, seeds
• Paleo+Dairy: milk, Greek yogurt, cottage cheese

v  Train 3 X week

v  Performance Tests (before and after)

v  Photos (before and after)

v  Cost

•  $50 Pod (The most advanced and precise system for measuring body fat and muscle mass) for further Pod details please visit http://portlandbodpod.com/
• $10 Buy-in 

Performance Tests:

v  CrossFit Total (max weight in Back Squat, Press, Deadlift)

v  1,000m Row for time

v  Max Reps Pullups

v  4 Rounds: 200m run, 10 power cleans, 10 pushups

Prizes:

v  $200 to the BCF Winner who achieves highest net muscle mass gain and fat loss.

v  Opportunity to win an additional cash prize for the over all Portland Area Crossfit FITGPA’s 90 Day Challenge 2013

v  Undying fame & respect from your peers, longer life span, confidence, more energy, & new way of life

Thursday, April 25th

Nice Work Nick!

 

Strength

Find a heavy 5 for the WOD

WOD

3 Rounds

5-4-3-2-1
Front Squat (225/135)
Box Jumps (30/24)
Run 400m

Wednesday April 24th, 2013

Strength

OH Squat
7x5x3x3x5x7

WOD

12-9-6-3

D.L. (225/155)
HSPU

10 Calorie Row/Bike in between sets...

Buy Out-42 Sit-ups in honor of Theresa's 42nd Birthday:)

Monday, April 22nd

 

Strength

4x4 Back Squat use last weeks weight

WOD

20-16-12-8-4 KB Swing (53/35)
20-16-12-8-4 Walking Lunges (53/35)
10-8-6-4-2 Pull-ups

Friday, April 19th

Trevor they actually said they missed you!

 

Strength

Max HSPU

WOD

16 minute AMRAP
10 Jumping Lunges
14 Quick Feet Touches
21 Mountain Climbers

On the 0, 4, 8, 12 minute marks run 200m

Thursday April 18, 2013

Strength 

Back Squat 5x3
Add 5-10 lbs from last week

WOD

21-15-9

Muscle Snatch (115/95)
Box Jump (24/20)
Push ups

Wednesday April 17, 2013

Strength 

SDHP 5x5

WOD

10 Minute AMRAP

10 Pull-ups
10 Push Press (m=75/w=55)
10 SDHP

Then

5 Rounds
Max Meter Row 30 Sec. With 60 sec rest between rounds

Tuesday April 16th, 2013

Strength

OTM for 10 Minutes
1 Power Clean
1 Squat Clean
1 Jerk

WOD
OTM for 12 Minutes
2 Power Clean
5 Hand Release Pushups
30 YD Sprint

Nick and Bethany battling it out! Way to push!

No Noon Class Thursday & Friday April 18 & 19...

There will be no noon class this Thursday and Friday April 18th & 19th. Normal class times will resume Monday April 22nd.

Thank You,

Trevor & Bethany

Monday April 15, 2013

Strength

OH Squat 3 RM

WOD

7 Rounds
7 Russian KB Swings
7 T2B
30 Yard Sprint

Big Congratulations to Josh on his first prescribed pull-up!!

Be for its all said and done he may own the entire strength board, but

Taking the time to improve your weaknesses is every bit as beneficial!

Nice Work Man!

Friday April 12, 2013

Strength

Split Jerk 5x2

WOD

5 Rounds
In teams of two complete

12 D.L. (#155/#105)
9 Hang Power Cleans
6 Push Press
                                                                 

                                                              Pictured in the Center
Huge congratulations to BCF CrossFit Member Holden Partain for qualifying for the Meet of Champs in the 4x100 relay and the 100! He has been putting some serious work in the cage and has earned this honor! Only a Sophomore as well, we are expecting big things from this kid. Great work young man!!

Thursday April 11, 2013

Strength

D.L. 4x3 @ 80% to 85% of 1 RM

WOD
Tabata
Ballslams 20/14
Pull-ups

Got to love those Burpees!:)

Wednesday April, 10 2013

Strength 

3 RM Weighted Pull-ups
Walking Handstand Push-ups


WOD

6 min. AMRAP
10 Cal. Row
20 OH Squats (95/65)

2 Minute Rest

6 min. AMRAP
Shoulder to Overhead (95/65)
Burpees

Tuesday April 9, 2013

Strength 

Back Squat Heavy 3 reps on the minute for seven minutes...


WOD

10-8-6-4-2

Front Squat (185/135)
HSPU
Strict Pull-ups

We give him a lot of crap, but we sure are proud of this boy!!

Monday, April 8th

Strength

1 RM Power Clean

WOD

3 Rounds
Sprint 400m (rest 2 minutes after each round)

Then
3 Rounds
3 MU
10 DB Snatch (45/25)
20 Air Squats

Clean Technique

 

            The clean is an excellent movement to develop strength and power. In order to perform the full clean properly one must posses a certain amount of flexibility to achieve a good bottom position.

When performing the clean or any of our Olympic lifts you must understand that its all about body positioning. If the body is not positioned properly efficiency is lost. Here are a few things to keep in mind when cleaning:

Set Up Position – Butt down chest up! Think of the bottom position of a squat but with the bar on the floor ready to be pulled off the floor.

First Pull – The body basically holds the same position off the floor in the first pull. Keeping the speed of the hips and shoulders the same is critical in order to not lose torso positioning. Make sure to drift the knees back in order to clear the knees of the bar and load the hips for a powerful hip extension.

Second Pull – This is where the violent extension of the hips occur. As the lifter transitions from first to second pull the knees come underneath the bar as the torso angles vertically. The hips then explode towards the bar as the body extends through the ankles, legs, and hips and this creates a contact between bar and body.

Third Pull – Immediately following the second pull the lifter then shrugs the shoulder and bend the elbows vertically as they begin to pull underneath the bar. The speed of the third pull is critical to the lifts success. Focusing on fast elbows around the bar and can help to speed up the third pull.

Common Faults:

Pulling to Fast off the floor – Always slow down the first pull to focus on body positioning.

Early second pull – Having patience with the barbell as you bringing the barbell up the legs into the high thigh region is important when trying to hit the sweet spot.

Be fast – Speed and aggressiveness on the second and third pull is critical to any successful lift. Don’t be afraid get aggressive!

Thursday April 4, 2013

Strength

None

WOD

"Fran"
21-15-9
Thrusters (95/65)
Pull-ups

Chris after a date this morning with his evil mistress:)

Wonder how you stack up? Check out this great link

Angela sent me!

http://www.functhat.com/2012/08/crossfit-fran-explained-tips-tricks-times/

A good little article about Fran times.

Wednesday, April 3rd

 

Strength

Deadlift 5x3

WOD

7 minute AMRAP
3 Power Snatches 115/65
6 OH Squats 115/65
9 T2B

Rest 3 minutes

Then run 800m for time

Tuesday April 2, 2013

Strength

12 Minutes (1 Minute on & 1 Minute off) 3 Max Depth HSPU & Max Double or Triple Unders

WOD

In Teams of Three
Complete 5 Rounds:

PT 1) 30 Wall Balls
PT 2) Max Sit ups
PT 3) Max Calorie Row or Bike

<PT 1 Determines when team rotates>

Can You Read the Imprint Left by Nick's Shirt?...Way to work big guy!

Monday, April 1st

Strength

10-8-6-4-2
Back Squat add weight each round

WOD

4 Rounds
5 Deadlifts 255/155
10 Pull-ups
14 Goblin Squats 53/35

Friday March 29, 2013

Who says Spring Break in Oregon can't be nice:)...What a beautiful weekend!

Strength

20 Minutes Work on Your Goat

WOD

21-15-9
K.B. Swings (53/36)
Med. Ball Push-ups
Goblin Squats

Thursday March 28, 2013

Strength

On the minute for 10 Minutes...Front Squat 2 Reps @ 85% of 1RM

WOD

For 12 Minutes: One Minute On & One Minute Off

Max Rep Push Press (135/95)
Max Rep Burpees for remainder of minute

THEN

6 Minute AMRAP Muscle Ups

OR

Max Round 5 Pull-ups & 5 Dips