"A Community that SWEATS Together, STAYS Together."

We want to provide a safe, encouraging, and positive environment for adults, kids, and athletes of all ages to learn, improve, and reach their health and fitness goals. Most importantly we want to be a place that people leave healthier and happier than when they walked in.


🔥Topic: Psych Buddy Poster Wall for The Open Finale


- for “The Open” finale -


To wrap up BCF’s inaugural intramural CrossFit Open, we are assigning everyone a Psych Buddy! A Psych Buddy is someone who is encouraging and psychs you up to do your best and have fun while doing it! Buddies will be assigned regardless of teams and ability. The goal here is to hit the camaraderie hard at the end of The Open. Please have fun with this, and please make a sign for your buddy! If you don’t know your buddy, ask a buddy about your buddy! :) 

The Rules:

  1. Use only the materials provided!
  2. No 3D objects… your poster must remain two dimensional!
  3. Max size 9x11 (paper provided)
  4. Absolutely NO GLITTER!!!!!
  5. Please keep it PG-13 (or less). 
  6. To affix your poster to the wall, use painter’s tape only (provided).
  7. Posters go on the white wall inside the front door (wall on your left). 
Buddies will be randomly assigned on Sunday the 20th (this Sunday) - Coach Jenn will be notifying you of who you’ve been assigned. You will not know who got your name. Supplies will be out no later than October 21st. You are welcome to create your Psych Buddy’s poster at the box or take supplies home, but please clean up after yourself! 

Please have your posters done and up on the wall no later than November 7th - that allows us a full “week” of The Open to enjoy them. :) 

October Athlete of the Month- Keri Johnson

Tell us a little about yourself and family- Hobbies, interests, where
you grew up, occupation, etc.


I’m a Grover, born and raised. I moved away for a time in my life but
have settled back in my hometown where I live with my husband
Dean, and 2 daughters Gemma, and Ava. I also work in Forest Grove
as a real estate agent, I love my job and sometimes it feels like my
hobby lol. My family and I love to go on camping trips, and we plan
several every year. Other than that, crossfit is my other love/hobby.


How did you hear about BCF and what made you want to join?


It was about 12 weeks after I had my 2nd baby and was looking for a
way to be active again and wanted to try something different.
Something I could stick with. My girl Jessi, found a Groupon for BCF and
asked me if I wanted to try it out with her. The rest is history.


What motivates you to come to the box week after week?


Mostly the people. The group of friends I’ve developed over the years
from BCF is one of the biggest blessings I have in my life and I always
want to see all my people each day. And of course, I always leave
feeling amazing after a good workout. When I have those days that
I just don’t feel like getting up before dawn, I remind myself how
much better my day will be if I start it there. I’ve never once
regretted choosing to go to the gym.



What are your goals? Personal, professional, and/or athletic?


My personal goals I suppose are to just keep learning, loving, living,
and being humble to the fact that there is so much more for me to
learn in life; and that there is no final destination to reach, just a ride
to enjoy and experience to the fullest.


Professionally, I feel like I’m winning every day because I have found
what I love, what I’m passionate about and feel like I’ve already
accomplished my biggest goal I’ve ever had professionally. From there,
I guess my goal is to continue to find the gratitude each day in being
able to earn a living doing what I love, and in turn I hope to continue
to grow and learn to better serve my clients.

Athletically, if you would have asked me when I first started CF, I
would have probably listed off a bunch of movements like muscle ups,
heavy cleans, etc. Now that I’ve been doing this for over 4 years, (and
have been getting older in the process) my goals have changed to
simply moving well, and to hopefully continue to do so for many years
to come.


What is your favorite lift, movement or WOD? Least Favorite?


My favorite lift is probably the Clean & Jerk, but now that my knee hurts
most days I'm gonna keep it to a power clean lol. Hands down favorite
movement is handstand walking! I’m not the greatest at it, but it’s the
only movement that gives me pure joy every time I am doing it. It’s
just so fun to me! My least favorite movement would have to be box
step-ups while holding a 70lb D-ball, just found that out at this year’s
Crosstown (Thanks Trev).


What is your proudest CF moment?


I honestly can’t think of one particular moment, but I will say that this
years’ CF Open was my best Open yet. Not because of any particular
achievement or place on the leader board, but because I approached it
with a completely different mindset than previous years. I was a lot
more confident in myself, I allowed more positive thoughts to enter
my mind and kept the negative ones at bay. As a result, I felt more
focused and calm during each WOD and I ended up being really happy
with my results and not doing any redo’s.

What is one tip you would give someone who is interested in CrossFit
or new to CrossFit?

 To just give it a try and committing to at least 90
days! I think you must give anything at least that amount of time
before habits start to really stick and you start seeing results. Leave
your ego at the door, come sweat and be humbled every day, and
make great friends while you’re at it.


Biggest impact CrossFit has made in your life?


Crossfit has changed me in so many ways, but I think the thing that
has had the biggest impact on me has been the effect of continually
testing my limits, physically and mentally. Pushing yourself through
pain, wanting to give up, going into something thinking you can’t do
it…and proving to yourself that you can, failing, getting up and trying
again, and again. Sounds corny, but it’s had a ripple effect on my life
and as a result I’ve faced many fears, demons and hurdles life has
thrown at me and came through the other side stronger and better
for it.


Free write: (anything else you want to mention or say)


I’m super grateful for Trevor, Bethany, and all our coaches for
continuing to keep BCF a happy place for me and so many in our
community. I say it often that we are spoiled, and we are blessed!



🔥Topic: The CrossFit Open @ BCF


The CrossFit Open is rapidly approaching and is going to be one of the most-fun Opens within our community, yet!






What You Need to Know

You might be thinking, “Isn’t The Open usually in February? 🤔” In the past, yes, it has been. CrossFit HQ announced some big changes earlier this year, you can read about them here: http://www.bcfcrossfit.com/2019/01/january-2019-hot-topic-how-crossfit.html

The upcoming CrossFit Open starts October 10th. We will have four intramural teams competing against each other. A draft will determine your team placement. You do not need to sign-up for The Open through CrossFit HQ in order to compete at our box, but we encourage you to, because something about that $20 entry fee quite often brings out a whole new side of your inner-athlete.

A Facebook-live team draft event will occur September 29th at 3pm. In randomized order, team captains will draw each round for placement from two jars. All RX athlete names will go in one jar, and all scaled athlete names will go in another jar. AM/PM athletes will be different colors so we can divide everyone up to truly have mixed teams.

Each team has a set of co-captains. These athletes have been pre-selected and are:
  • Tonya Kelley & Jessi Holycross
  • LaGrand Davis & Blake Wandell
  • Tony Sanchez & Sarah Burley
  • Andrew Downey & Jaala Brooks


The Catch

After draft day each team will be given a set amount of athletes to recruit. These will be athletes who’ve not yet signed up to partake in The Open at our box. Recruits will be placed directly onto the team they’ve been recruited to. Once all recruits on all teams have been filled, more recruit openings will be released. This will continue to happen through October 14th. Recruiting will be closed as of 5pm on October 14th.


Scoring

Placement Score

Each team will earn points based on placement. As long as you complete the workout each week (within The Open’s time frame of Thursday after the announcement to 5pm on Monday) you will earn your team 1 point. However, you will earn more points based on your placement in the standings. 
  • There will be 2 divisions: Scaled and Masters. It doesn’t matter if you are female/male, masters or not - you will be placed based on if you did the workout Scaled or Rx.
    Example
    - If we have 5 athletes, the top place would get 5 points and the last place would get 1 point. 
  • ***Only your first attempt of each week’s WOD will count towards your team’s score.***
  • ***You must hand a score card in. No card = no points!***

Spirit of the Open

The Spirit of the Open is given to someone who demonstrates determination, positive encouragement, conquers a new movement, and/or someone who just stands out that week. On Friday classes only, individual athletes can recommend someone to the coach. You may not nominate yourself. 😜 Athletes are responsible for telling their coach who they’d like to nominate - coaches are not being required to remind their classes! Your coaches will then be responsible for texting Bethany the name they heard the most, and bonus points will be awarded. 


Dates

  • Last day to sign up: September 28th
  • Draft day: September 29th @ 3pm*
    *time subject to change
  • Recruiting begins: September 30th
  • The Open begins/Last day to recruit/be recruited: October 14th
  • Last day of The Open: November 11

September Athlete of the Month- Sam Goovaerts



Tell us a little about yourself and family- Hobbies, interests, where you grew up, occupation, etc


I have lived in Banks my whole life with my family. I went to elementary and middle school in banks, and went to Liberty high school in Hillsboro. Growing up I was very into soccer, playing it competitively at Liberty and through FC Portland. Currently, I am entering my junior year of college in the product design program at the University of Oregon. 



How did you hear about BCF and what made you want to join?


My first introduction to BCF was when Trevor came to my fitness class at Banks Middle School. We did a body weight workout, and I thought it was really cool. I even got the best score, so I felt pretty good about myself. Trevor was advertising the athlete summer camp to the class, which I signed up for a few days later. Now I coach the same camps that I participated in when I first started crossfit.



What motivates you to come to the box week after week?


Apart from just wanting to feel good and be healthy, I don’t really have anything specific that motivates me to come back. Working out is just a part of my day, and it’s not really a question if I’m going to workout or not. I will say that Nicol does motivate me to do more, and work harder. She’s always doing some extra stuff trying to get better than me, and I’m not about to let that happen.



What are your goals? Personal, professional, and/or athletic?


Im probably the lamest person ever when it comes to goals because I don’t really have any amazing ones. All I want is to be able to look good and move well. I used to set goals for certain weights, but my mentality has changed; longevity and the quality of movement I'm doing has taken priority, but I still like to PR and kick Trevor’s ass once in a while. In other aspects of my life I hope to graduate and get a job as a Product Designer working with CAD modeling and rapid prototyping methods like 3D printing.

What is your favorite lift, movement or WOD? Least Favorite?


My favorite lift is any heavy snatch, but less than two reps because anymore and it’s cardio. I am also a big fan of muscle ups or really any gymnastics movement. My least favorite movement without a doubt is the deadlift, I hate it with a passion. I also really don’t like AMRAP’s because there’s so much mystery in them. How many rounds will I get? who knows, all I know is that it sounds like a lot of work.


What is your proudest CF moment?


My proudest crossfit moment is being able to workout without constant back pain. For over a year I had suffered with pretty consistent back pain that progressively got worse. After seeing a plethora of different professionals, I was able to establish the root cause and begin fixing it. It's been about 8 months since making a change and things are moving in a positive direction. Funny enough, the answer to my back pain was tons of core and ACCESSORIES!!!. Accessories are the key to a strong and healthy body and have become vital for me to do everyday in order to live a pain free life. Turns out Trevor knows what he’s doing programming all those accessories.



What is one tip you would give someone who is interested in CrossFit or new to CrossFit?


Don’t take it too seriously. Unless you are planning on going to the games, use crossfit as an outlet to feel good and be healthy. Making gains and getting stronger is an awesome feeling that everyone should strive for, but there is more to it than hitting PR’s.

Biggest impact CrossFit has made in your life?


Crossfit has made a huge impact on my life. It has given me a job, as well as a community to be a part of. It has made me stronger, more aware of my body, and taught me how to take care of it. Most importantly, without crossfit I probably would never have gotten a girlfriend.

Free write: 


You don’t have to kill yourself in the gym every day. Consistently beating your body down day after day adds up, and ultimately puts you at risk for injury. Don’t be embarrassed to scale a workout or do less reps. Listen to your body and adjust. Some days I purposely go easier, using lighter weights and lower intensity. Doing this allows me to push myself more on the days that I go at a higher intensity. It’s all about finding a balance, and allowing your body to rest when it needs. We spend so much time in the gym breaking down our body, but don’t always pay attention to recovery and rest, which is equally important. As always If you have questions ask a coach, we’re always looking out for our athletes and want them to feel safe and comfortable.


🔥Topic: SFH @ CrossTown Throwdown


SFH is a Natural Health Supplements company that we at BCF believe in, and this year they will have a booth at the CrossTown Throwdown hosted right here at The Farm!

About SFH


“When considering the best health supplements on the market, the ingredients matter. Starting our brand in 2010, our mission has always been to use the highest quality ingredients based on science-backed research. We believe that what goes in the body matters a great deal and it shows in every formula we create. Packed with powerhouse nutrients and free of unnecessary fillers, our products give you the confidence you need to live your healthiest life full of vitality.”

SFH Quality Control


“Routinely, all raw materials are re-checked to determine if they are stable for one year beyond the expiration date on the label.

At SFH we are constantly reading and updating information on our ingredients. This allows us to be on top of all relevant science issues, statements of health benefit and very importantly potential adverse reactions/events.”

SFH Products


SFH offers pre and post-workout whey protein (concentrate), pre and post-workout performance powders, Omega 3 oils and much more. If you’ve been curious about their products, the CrossTown Throwdown will be the perfect opportunity for you to sample a variety of products!

The SFH Promise


SFH guarantees their products are gluten free, soy free, non GMO, contain no artificial flavors and no rBST (recombinant bovine somatotropin - a type of artificial growth hormone that increases milk production in cows).

Learn More About SFH


Learn more about the brand on their website or Facebook, Twitter, Instagram and Pinterest. 

Content courtesy  https://www.sfh.com/.

Why Whey Protein?


“Proteins are the main building blocks of the human body.

They're used to make various important things, including tendons, organs and skin, as well as hormones, enzymes, neurotransmitters and various molecules.

Proteins are also the building blocks of the contractile elements in your muscles.

They’re assembled from amino acids, smaller molecules that are linked together like beads on a string.

Some amino acids are produced by your body's cells, while others are supplied by the food you eat.

The ones that you must get from foods are termed essential amino acids.

Proteins that supply all nine essential amino acids are the best, and whey protein is loaded with them.

It’s particularly high in important branched-chain amino acids (BCAAs) like leucine, and also contains a high amount of cysteine.

Studies show that leucine is the most anabolic (growth-promoting) amino acid, and cysteine can help boost levels of the cellular antioxidant glutathione.

Whey protein appears to be particularly effective at stimulating growth in humans. In fact, human breast milk is 60% whey, compared to 20% in cow's milk.

The best-known use of whey protein supplements is for the purpose of increasing muscle mass and strength.

Whey protein is popular among athletes, bodybuilders, fitness models, as well as people looking to improve their performance in the gym.

The ways by which whey protein promotes muscle/strength gain include:

  1. Building blocks: It provides protein and amino acids, which serve as building blocks for increased muscle growth.
  2. Hormones: It increases the release of anabolic hormones that can stimulate muscle growth, such as insulin.
  3. Leucine: It’s high in the amino acid leucine, which is known to stimulate muscle protein synthesis at the molecular and genetic level.
  4. Fast absorption: Whey protein is absorbed and utilized very quickly compared to other types of protein.
Whey protein has been shown to be particularly effective at increasing muscle growth when consumed right before, after or during a workout. Muscle protein synthesis is usually maximized in the time period after training.”

Conclusion


As athletes and coaches we at BCF recommend supplementing your workouts with a whey protein powder. SFH is a trusted brand backed by science that we have used for several years. 

Even if you’re not competing in the CrossTown Throwdown competition, please feel free to stop by the box to ask questions and try some samples of SFH products. Any product on their website can be added to our bi-monthly order, and set aside for you when the order comes in.

August Athlete of the Month- Jessi Holycross

What's better then being Athlete of the month because of all the hard work your doing but also the being in the same month as your Birthday! We love having you part of our family Jessi!

Tell us a little about yourself and family- Hobbies, interests, where you grew up, occupation, etc.


I live in Forest Grove with my husband Tim, and our 11 year old daughter Hayden. Tim and I met as teenagers and have been together 19 years this summer- when you know, you know! Our lives are centered around family, fitness, and music; all of which play significant roles in our lives. I work as a Senior Accounting Assistant for the Washington County Sheriff’s Office, and am also a part time college student studying (you guessed it) Accounting.


How did you hear about BCF and what made you want to join?


I knew a member at the time who’d had a pretty incredible transformation, both physically and mentally. I had been working out for YEARS, and had always considered myself “fit”, but I felt like I had plateaued and was just spinning my wheels, wasting my already limited time just going through the motions at the gym. I was pretty bored. I asked Keri Johnson if she wanted to come check it out with me, and from the first time we walked in the doors we were both hooked!


What motivates you to come to the box week after week? 


The people! 100%! Our community has become so incredibly special to me. I often marvel at the diverse group of people I now consider to be family, and how without BCF, life would likely not have brought us together. 


What are your goals? Personal, professional, and/or athletic?


Personally, my goal has been and always will be to be the best wife and mother I possibly can be. As far as athletic goals go, I just want to continue showing up consistently. Not every day is a day where I feel like I can push it, which I’ve learned is perfectly fine. As long as I’m there, I’m getting better.



What is your favorite lift, movement or WOD? Least Favorite?


I love all the Oly lifts! Clean and Jerks are my most favorite. Least favorite: Thrusters. Hands. Down.



What is your proudest CF moment?


I felt really proud of myself during the most recent Open! It was full of moments where I realized how much progress I’d made in recent months, and I had a TON of fun.


What is one tip you would give someone who is interested in CrossFit or new to CrossFit?


Start where you are, do what you can. Don’t wait. Don’t wait until you think you’re “fit enough” to start CrossFit because 1) you will be humbled regardless, and 2) CrossFit truly is for EVERYONE.



Biggest impact CrossFit has made in your life?


The sense of capability that I have. The knowledge that I can do hard things. When I go to the gym and accomplish a physical feat I never in a million years thought I could do, (I’m talking to you, pull-ups), that translates into every area of my life. I find myself rising up to meet challenges and adversity, rather than shying away from them. 


I only want to express my deepest, most sincere gratitude to the Exline family and to all of our coaches and athletes who make this community what it is. It is my home away from home, a place where I feel supported and cared for, and where I am surrounded by people who are rooting for me in every aspect of my life. We are all better because of this place. And because of each other.




🔥Topic: CrossTown Throwdown


Get ready folks, our 4th annual CrossTown Throwdown is on the horizon and this year we’re hosting!

What is the CrossTown Throwdown?

The CrossTown Throwdown is a CrossFit competition between BCF CrossFit and our “sister box”, Crossfit Cimmeria (owned by Ty & Courtney). It is a one-day event and will be similar to the Backyard Brawl, but more competitive. ;) Typically the competition is hosted at the loser’s box, but we want to show off our awesome new facility this year so we offered to host!

Teams of two of the same sex and skill level (Rx, Scaled, and Masters 35+) will participate in 3 WODs, plus a finals WOD for the top 3 teams within each division.

Funds earned from this event go directly towards purchasing new equipment for our box.

Who can participate?

Anyone can participate in this event so long as they are at least 16 years of age and a member of BCF CrossFit.

Not interested in competing? No problem! This is an “all hands on deck” event - we will need many judges and volunteers to help things run smoothly.

When is it and what will the day’s schedule look like?

The date is set for September 7th and you can expect to be here all day. This is not set in stone yet, but the athlete briefing will be before 8am and more than likely the finals WOD will happen around 3pm. This info is just going off years past and is not finalized.

Afterwards stick around for a BBQ and some entertainment. More details on this coming soon!

July Athlete of the Month- Todd Pittman


Tell us a little about yourself and family- Hobbies, interests, where
you grew up, occupation, etc.


I was born in California, moved to Auburn Washington at age 5 and then moved to Tigard my sophomore year of high school. After high school, I attended Oregon State University for six years. I didn’t get an advanced degree just had a good time. After all that time at Oregon State I ended up with a Construction Engineering Management degree. I have worked in the construction industry ever since. Currently I am the estimator for Pihl Excavating here in Banks. While attending junior high in Washington I had met my future wife. We always kept in touch after I left and started dating again after college and have been married for 21 years. I also have two sons, the oldest will be a sophomore at Oregon State next year and the youngest will be a junior at Forest Grove High School. For hobbies it seems like I have just been getting my kids to sporting events and working on my property where I live up by Hagg Lake.



  How did you hear about BCF and what made you want to join?


A couple years ago my oldest son was dating Lucy Plews and she would always talk about how great BCF was and that if I ever wanted to do Cross Fit go out to Banks. Thanks for the advice Lucy!


                                 What motivates you to come to the box week after week?


I have always had a bad back and it seems like the more I exercise the better it feels. That is what got me started and then I showed up to a 6 am class! Need I say more?


What are your goals? Personal, professional, and/or athletic?


My main goal right now is getting my youngest through high school and hopefully on to college. Also while spending all that time at Oregon State, I ended up playing on the rugby team for five years. I would like to get in good enough shape to play again against my oldest son who is also on the Oregon State team.

What is your favorite lift, movement or WOD? Least Favorite?


Right now my favorite movement has to be hand stand pushups. I am starting to get the hang of it and doing something upside down makes a fun challenge. My least favorite, being old and not very flexible has to be the overhead squat.



What is your proudest CF moment?


My first RX work out.

What is one tip you would give someone who is interested in CrossFit
or new to CrossFit?


Just show up and keep showing up.



Biggest impact CrossFit has made in your life?


I feel better now than I have in a long time.

June Athlete of the Month-Tonya Kelly


“She shows up every day and fights so hard for her health and her FUTURE, and she inspires so many of us, especially in the morning. She has gone from an athlete that couldn’t get off the ground without the assistance of a box to a badass who did 84 burpees today without a single complaint. She RAN in the WOD today! She is the reason that I drag my ass out of bed regularly. I’m just so proud of her - we all are - I know you are too”

Without further Ado! Tonya Freaking Kelly! 👏🏼👏🏼



Tell us a little about yourself and family- Hobbies, interests, where
you grew up, occupation, etc.


Most of my childhood was spent in Oklahoma. My hubby and I got married at the tender age of 21. We moved to Oregon when we were 22 and have been here 25 years this May. (Don’t do the math, I’m old). I just love living here and never get tired of the sunrises, green rolling hills and trees for days. I work from home for Kaiser in information technology. I love my God, my family, my friends and Crossfit. Pretty much in that order.

How did you hear about BCF and what made you want to join?



I knew of a few people who worked out at BCF. My friend Julie K. asked me to join her many times. I thought she was nuts because “Fit” is in the title. I was about as far from fit as you get at the time. I finally gave in and said I would meet with Trevor. I fully expected him to laugh me out of the gym but of course, he didn’t. The rest is history.

What motivates you to come to the box week after week?


My people, my tribe, my FitFam. You get the idea. I also love the feeling of doing things I never felt possible. It’s addictive!



What are your goals? Personal, professional, and/or athletic?


I want to become a Doula and help mama’s bring those beautiful little babies into this world. I also want to deadlift 300 pounds (I’m coming for you)

What is your favorite lift, movement or WOD? Least Favorite?


I love to deadlift and bench press. Anything I can muscle into submission. I struggle with anything that requires finesse (I’m looking at you Snatch).

What is your proudest CF moment?


There have been so many but I’m proud of myself for coming to terms with burpees. I used to dread doing them so much. But now we have come to a mutual appreciation now.

What is one tip you would give someone who is interested in CrossFit
or new to CrossFit?

Don’t let it intimidate you. There is a way to scale anything to fit you, and you'll still get a fantastic workout. If I can do it, so can you!!


Biggest impact CrossFit has made in your life?


This one is hard to answer without taking up several pages. I walked in the doors at 384 pounds. I was miserable and had given up. Crossfit has given me my life back, my confidence, my self respect and my health. It has given me a community of people that truly want the best things in life for me. I’ve met people who will be my lifelong friends.


Free write: (anything else you want to mention or say)


Thank you Trevor and Bethany for creating this amazing community where we cheer each other on, we laugh a LOT and we even cry together. Thank you Julie for believing in me when I didn’t believe in myself. Thank you Kathy F for inspiring me. Thank you to the amazing coaches for helping me bring out my best. And a special thank you to my amazing 6am FitFam for loving me through it all. That all sounds like an acceptance speech. 


“You like me, you really, really like me”
-Sally Fields