Friday May 31, 2013

Strength

1 RM Jerk

WOD

"Christine"

3 Rounds

500 M Row
12 BW D.L.
21 Box Jumps (24/20)

Welcome Back Sunshine & Blue Skies!

Wednesday May 29, 2013

Strength

C & J - 5,5,3,3,1

WOD

10 C & J (135/95)

200 M Run

10 C & J

200 M Run

10 C & J

200 M Run

My Youngest Making the Best of His Many Hours Spent in the Gym With Dad:)

Tuesday May 28, 2013

Strength

Work up to heavy D.L. for WOD

WOD

3 Rounds

7 D.L. (275/185)
20 Rockets
7 HSPU

Buy Out - 800 M Run

What a Fun Group! Welcome back Ally & Holden!

Open Gym on Memorial Day...

We have had enough requests that we have decided to open the gym for an hour on Monday morning at 6:30am. This will not be a traditional class but rather an open gym where you can come in join us for a quick work out or doing something on your own.

Hope everyone is having a great Memorial Day Weekend!

Trevor & Bethany

May 24, 2013

Strength

None

WOD

"Murph"

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run


In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

I get inspired by the dedication of our members everyday, but once in a while I have to tip my hat. Dina walked into her first affiliate a while back and saw a bunch of people doing "Murph" and she told herself that she would never be able to do that...Today Dina completed her first "Murph" for Memorial day and inspired the rest of us to complete it as well!

Great Job Dina..."Murph" would have been proud!

Something to Ponder

I stole this article from one of my favorite affiliates...Just something to think about!!

WATER

1. 75% of Americans are chronically dehydrated.

2. In 37% of Americans, the thirst mechanism is so weak that it is often mistaken for hunger.

3. Even MILD dehydration will slow down one’s metabolism as much as 30%.

4. One glass of water will shut down midnight hunger pangs for almost 100% of the dieters studied in a University of Washington study.

5. Lack of water, the #1 trigger of daytime fatigue.

6. Preliminary research indicates that 8-10 glasses of water a day could significantly ease back and joint pain for up to 80% of sufferers.

7. A mere 2% drop in body water can trigger fuzzy short-term memory, trouble with basic math, and difficulty focusing on the computer screen or on a printed page.

8. Drinking 5 glasses of water daily decreases the risk of colon cancer by 45%, plus it can slash the risk of breast cancer by 79%, and one is 50% less likely to develop bladder cancer.

And now for the properties of COKE

1. In many states (in the USA) the highway patrol carries two gallons of Coke in the truck to remove blood from the highway after a car accident.

2. You can put a T-bone steak in a bowl of coke and it will be gone in two days.

3. To clean a toilet: Pour a can of Coca-Cola into the toilet bowl and let the “real thing” sit for one hour, then flush clean. The citric acid in Coke removes stains from vitreous china.

4. To remove rust spots from chrome car bumpers: Rub the bumper with a rumpled-up piece of aluminum foil dipped in Coca-Cola.

5. To clean corrosion from car battery terminals: Pour a can of Coca-Cola over the terminals to bubble away the corrosion.

6. To loosen a rusted bolt: Applying a cloth soaked in Coca-Cola to the rusted bolt for several minutes.

7. To bake a moist ham: Empty a can of Coca-Cola into the baking pan, wrap the ham in aluminum foil, and bake. Thirty minutes before the ham is finished, remove the foil, allowing the drippings to mix with the Coke for a sumptuous brown gravy.

8. To remove grease from clothes: Empty a can of coke into a load of greasy clothes, add detergent, and run through a regular cycle. The Coca-Cola will help loosen grease stains. It will also clean road haze from your windshield.

For Your Info

1. The active ingredient in Coke is phosphoric acid. Its pH is 2.8. It will dissolve a nail in about 4 days. Phosphoric acid also leaches calcium from bones and is a major contributor to the rising increase in osteoporosis.

2. To carry Coca-Cola syrup (the concentrate) the commercial truck must use the Hazardous material place cards reserved for Highly corrosive materials.

3. The distributors of coke have been using it to clean the engines of their trucks for about 20 years! Now the question is, would you like a glass of water or coke? Want more like this? Visit this link: http://tinyurl.com/b22zbrkSee More

Thursday May 23, 2013

Strength

Misc. Day or  Finish 90 Day Challenge Requirements

WOD

Run 400

2 Rounds:
50 DU
40 Sit Ups
30 Walking Lunges
20 Box Jumps 24/20
10 HSPU

Run 400

Only 87 Days Left:)

Closed for Memorial Day Weekend

There will be no 6:15pm class this Friday May 24th and we will be closed Monday May 27th in honor of Memorial Day. We hope everyone has a great Memorial Day Weekend!!

Trevor & Bethany

Remember to say Thank You this Memorial Day!

Monday April 20th, 2013

Strength

D.L. 1 RM

WOD

Max Rep Pull-ups
1000 M Row

Never teach your son how to use your camera phone & never give him the code:) 

A quick nap on Sunday in the Home Depot Parking lot before battling the masses for white board materials in the gym. Apparently Tyler was bored:)

“Get Fit Challenge 2013”

First Weeks Details

Payment

The $10 buy-in and $50 Pod payment is due by Wednesday, May 22^nd, unless prior payment arrangements have been made.
 
Photo
You are responsible for taking a picture of yourself this week. Please make sure you wear form fitting attire for the before and after photos. The winner may be asked to provide us both pictures, so be decent (Ryan and Josh)J

Schedule

Monday, May 20^th – Challenge Begins

·         Strength  - 1RM Deadlift

·         WOD - Max Pull-ups and 1000m Row

·         Pod Testing starts at 5pm

o       Wear form fitting attire, the less you wear the more accurate the results will be.

 Tuesday, May 21^st

·         Strength – 1 RM Press

·         WOD – 4 Rounds (200m run, 10 Power Cleans, 10 Push-ups)

·         Pod Testing available during class times

 
Wednesday, May 22^nd

·         Strength – 1 RM Back Squat

·         Pod Testing available during class times

Bod Pod Weight Chart

 

*Applies to adults ages 18 and older. Based on information from the American College of Sports Medicine, the American Council on Exercise, Exercise Physiology [fourth Ed] by McArdle, Katch, and Katch, and various scientific and epidemiological studies.

• Risky (high body fat): Too much body fat can pose serious health risks. Ask your health care professional about how to safely modify your body composition.
• Excess Fat: Indicates an excess accumulation of fat over time.
• Moderately Lean: Fat level is acceptable for good health.
• Lean: Lower body fat levels than many people. This range is excellent for health and longevity.
• Ultra Lean: Fat levels sometimes found in elite athletes.
• Risky (low body fat): Too little body fat can present health risks, especially for women. If in doubt, check with your health care professional.

Body Fat: A certain amount of fat is absolutely necessary for good health. Fat plays an important role in protecting internal organs, providing energy, and regulating hormones. For men, the minimal amount of “essential fat” is approximately 3-5%. For women, “essential fat” is approximately 12-15%. If too much fat accumulates over the years, health may be compromised.

Lean Mass: Lean mass is everything except the fat. It includes muscle, water, bone, and internal organs. Muscle is the “metabolic engine” of the body that burns calories (fat) and plays an important role in maintaining strength and energy. Healthy levels of lean mass contribute to physical fitness and may prevent conditions such as osteoporosis.

Thursday May 16, 2013

Strength

Max Pull Ups

WOD

3 Min. AMRAP

5 DL (185/135)
5 Burpees
150 M Row

1 Min. Rest

3 Min. AMRAP
5 DL
5 Burpees
1/4 Mile Bike

1 Min Rest

3 Min AMRAP
5 DL
5 Burpees
150 M Sprint

Details for the 90 Day Challenge

Hello Everyone,

Below is the list of who we have signed up for the 90 day challenge

starting next week. We are cutting it really close for having enough to get the Pod out,

so if you know of anyone that would be interested in losing some weight or if your name is not

on the list and you are planning on doing it please let us know. This

Pod is a really cool deal and a great opportunity to get a truly

accurate reading of your measurements. The details for the 90

challenge are listed below. Please remember that we are not requiring

you to do Paleo this go around, so if you have any questions regarding

nutrition, please feel free to ask us.


Below are the ones that are in for sure...

Julie C. Lisa G. Ryan A. Trish B. Tammy H. Shannon M.

Sheri R. Mellissa M. Josh M. Susie J. Lori V. Tina K. Loni W.

Evelyn M. Angela V. Dina C. Bobbi G. Mark G. Teresa T.


Listed Below are the ones that are still on the fence...

Roger V. Julie T. Louisa P. Crystal J. Mariana Tami T.


We have to get to 20 participants for the POD to be brought out and we

are sitting at 19 with 6 on the fence. Lets rally the troops and get

in another 5 or 6, so we don't have to worry. Below are all the

details for the challenge; remember that you don't have to go strict

paleo to make this work. There are other options.




Please feel free to let me know if you have any questions and lets get

this summer kicked off on the right foot.

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

Monday May 14th, 2013

Strength

10 Minute Work Jump Rope

WOD

10 Shoulder Press (95/65)
15 OH Squat
20 Push Press
25 Front Squat
30 Jerk
35 Back Squat

Look at those Planks:) Thanks Trish!

Kids Class Begins This Wednesday May 15 @ 4:15pm

Hi Everyone,

Quick reminder that our kids class will be starting this Wednesday May 15th at 4:15pm. If you have not yet filled out paperwork, please be there 15 minutes early to get everything filled out. This Wednesday's class is $15.00 for the elements class and then $40.00 a month for kids 4th through 8th grade & $50.00 for all high school kids. The classes will be Mon.-Wed.-Fr. at 4:15pm. Please feel free to let me know if you have any questions and we are very excited to be working with your children to help them achieve their fitness goals!

Thank you,

Trevor & Bethany

Location for This Saturdays Concealed Weapons Class

Hi Everyone,

Quick reminder that this Saturday, May 18th at 9 am Banks Country Fitness and NRA Certified Instructor Gary Nordholm are teaming up to bring you a Concealed Weapons Class. The cost will be $35 for men and $30 for women. The class will take approximately 2-3 hours and will be held at our gym (39595 NW Wilkesboro Rd. Banks, OR 97106). If you have not already done so, 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:)...

See you there,

Trevor & Bethany

Thursday May 9, 2013

Strength

On the Minute for 10 minutes...3 HSPU

WOD

NFT

7 Pull ups

14 KB Swings (55/35)

21 Hollow Rocks

For Time

Run 800, 400, 200, 100

1:1 Work Rest Ratio

Got to loving running on a beautiful day!

Member of the Month Ryan Aiello (Check out his story)

Ryan pictured to the left...giving some words of encouragement to one of our younger members:)

Once a month, we are going to be doing an article about one of our members...To kick this off we picked Ryan Aiello for our first article. A few tid-bits about Ryan, he is one of our most positive and supportive members always there to cheer on our fellow members and never afraid of a good challenge. Because of this attitude and great competitive spirit Ryan has made some very impressive gains. When Ryan started he could not do a full range of motion air squat. Nine months later and Ryan has worked his way on to the Strength board in several lifts including a 315lb Back squat. Pretty impressive for someone who couldn't do an air squat to start out...Below is what Ryan has to say about himself and CrossFit.

When did you start with BCF CrossFit?

August 2012

How did you hear about it?

Trish Birr invited Lisa and I to check it out.

What has CrossFit done for you?

CrossFit has done multiple things for me. First it’s made me appreciate and value being fit. I think most of this has to do with the holistic approach CrossFit brings in being fit in aerobic and strengthening. I also appreciate the awareness of diet and what we put in our bodies. Secondly, I would say CrossFit has changed my attitude towards working out. My programming towards working out is something mundane and boring; something with repetitive workouts. CrossFit for me keeps both my mind and body engaged by the variety of warm-up, strengthening, and WOD’s. Lastly, BCF CrossFit specifically, has given me another community of friends to grow and connect with in and outside of the gym, which has been just as rewarding as seeing the results physically.

What is your favorite exercise?

Overall, I tend to love anything we do with strengthening. My favorite lifts are the deadlifts and front and back squats. My favorite types of WOD’s are any of them that fall from 7-12 minutes and focus on getting as many reps in a certain time frame.

What is your least favorite exercise?

Burpees and Turkish Get-ups.

Favorite WOD?

To this day, I still loved doing the Veteran’s WOD due to it’s crazy challenge physically, but with a partner as well.

Least favorite WOD?

Jackie. She makes me run too much!!!

What do you like most about CrossFit?

The variety of workouts throughout the week focusing on different body development.

Where have you seen some of your biggest improvements?

Overall my strength in almost every part of me has increased significantly which is shown in our one time max lifts. I can also tell my body overall is much firmer and I feel like I have more energy on a day to day basis.

Has CrossFit helped you in your everyday life outside of the cage?

A couple of the things I have noticed in my everyday life as a result of CrossFit is better eating choices due to just trying to focus on my body and be healthier. Also, going to a routine class has helped balance my schedule more and contributes to positive time management.

Do you have a particularly fond memory?

For me, I have many cool moments during my CrossFit experience. In nutshell I would say I get the most out of CrossFit seeing a teammate succeed a challenging WOD or a lift I know they’ve been working on. It’s rewarding to see others grow as well.

Thanks again Ryan for being such a great part of our CrossFit family!

Kids Class Launches Next Wed. May 15th 4:15pm

Hi Everyone,

Just a quick reminder for anyone interested we are having our elements class for any and all kids wanting to start the kids class next Wednesday May 15th at 4:15pm. Please arrive about 15 minutes early to fill out paperwork if your child is not already involved in our program. The cost will be $15.00 per child. We are thrilled to be getting this class up and running and to be receiving such overwhelming support!

Thanks,

Trevor & Bethany Exline

Correct link for the obstacle course race...Now lets go have some fun!

We have been talking about this great opportunity to support an awesome cause and go have an absolute blast doing it. Needless to say with all of our great members there was an overwhelming "heck yea" involved so now it's time to get organized!! I spoke with one of the reps for the race and they were able to secure a 25% discount for our members to partake. Here is what each of us need to do. Go to www.epic-grind.com check out all the details and register for the 5K race on Saturday September 28th @ 10:30am. You will need to type in the promo code BCF crossfit to receive our discount.  Feel free to invite some friends, the more the merrier...Once you have registered send us a quick email, so we can track who we have going. I also think we should kick in some extra's for best costume, etc...so please let us know if you have any ideas.This is going to be an absolute riot!!

See you guys tonight:)

Trevor

Tuesday May 7th, 2013

Strength

5 Rounds
1 Squat Snatch
3 O.H. Squats

WOD

10 Minute AMRAP
10 Thrusters (95/65)
10 Over the Bar Burpees
10 Calorie Row/Bike

The early morning class getting after it and its not even dark out:)

These are some tough customers...Don't think so? Try thrusters at 6:30am :)

Monday May 6th, 2013

Strength

2 RM Front Squat

WOD

2 Rounds

30 Wall Balls (20/16)
30 T2B
30 D.U.
30 K.B. Swings
30 H.R. Push-ups

The first toasty afternoon of Spring...Way to sweat guys:)

What Makes Us Different...

One of our members today took the time out of his day to come all the way down to the cage to blow out all the debris that gets tracked in from the W/O's. This got me to thinking if members at 24 hour fitness or LA Fitness would take the time out of their hectic day to come make a difference...Now I am not knocking either of these establishments, I would rather people get healthy anywhere then not do anything at all, but what sets us apart is the community that we build. The sense of belonging to something and relationships that get built everyday through the common sacrifice we all make to be healthy for ourselves, family and friends. We want to personally say thank you to each and everyone of our members for choosing to belong to something special!

Sincerely,

Trevor & Bethany Exline  

Thank You for leaving us the wonderful present Mary:)

Thursday May 2nd, 2013

Strength

15 Minute Foam Roll Out

WOD

Partner WOD

18 Minute AMRAP

400 M Run
12 Turkish Getups
40 Walking Lunges

Both run the 400 M Run together...But only one works at a time on the Turkish and Lunges.

The ladies in the early am class never get any props and these are some amazing ladies:)

Wednesday May 1st, 2013

Strength

None

WOD

20 Min. AMRAP

5 Clean & Jerk (135/95)
5 Pullups
10 Push ups
15 Air Squats
5 Pull ups
10 Push ups
15 Air Squats
5 Pull ups
10 Push ups
15 Air Squats
Run 400 M

Welcome Aboard Ladies (Happy early 69th Birthday Evelyn)