"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.


May Athlete of the Month- Front Liners

Medical Field "On the Front Lines"


This month we wanted to do something different and special. Spotlighting our own BCF athletes who are out serving our community and who are literally "Essential Workers" fighting the front lines during this Covid-19 Pandemic. We have some amazing athletes we are lucky enough to be friends with and are proud they are doing what they can to truly serve our community and surrounding community.



Jessi Cox, MD Emergency Physician



 What is your proudest CrossFit moment? 


Earning my MD L1. I learned so much about CrossFit, myself and the exceptional program we have at BCF where we really do live Coach Glassman’s quote: 

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”

 By the way, Glassman is as much of an insane genius as you would think but he is the sincerest human being you can imagine.

What made you decide to go into the healthcare field?


 I was sitting in a humanities lecture my freshman year of undergrad at Reed College and the idea of becoming a doctor just came to me. That and the inspiration for my first tattoo. I took three years after undergrad to try and find anything else I could do but, in the end, medical school was the only option for me. I like to be in charge and be knowledgeable about what I am doing,
but also like being challenged and thinking outside the box to solve problems. I originally thought I wanted to be a trauma surgeon but when I shadowed one, I realized I loved everything until we left the ER hence my specialty is Emergency Medicine. One thing I think everyone should have is a primary care physician (PCP) because as I tell my patients, I am really good at emergencies but anything beyond that you need a PCP.



Rachel Barters



What is your proudest CrossFit moment?


Open workout 14.5
Had only been doing CF for about 6-7 months and decided I could RX this workout. I knew I wouldn’t be fast (burpees🤦‍♀️) but I did it. My coaches were there cheering me on and I remember one of them saying “you have to finish! You got it. You are doing this the same as we did!”

What made you decide to go into the healthcare field?


I decided to become a nurse after having my first child. I was like wow! I liked these nurses and maybe that would be a cool job. After starting nursing school I wasn’t sure it was for me. It seemed kind of slow. I ended up stopping nursing school and taking an EMT class. I then worked as an EMT for 15 years during which time I also finished nursing school.



Kim Waible



What is your proudest CrossFit moment?


Definitely my proudest CrossFit moment was during the CrossFit Open 20.4 and hitting the 135lb clean and jerk!!

What made you decide to go into the healthcare field?


I knew I wanted to be in the healthcare field when I was in high school... as my favorite subjects were math and science. So, I chose to go into nursing. I am completely fascinated by the complexity of the human body and why/how everything works and how disease processes affect the body. I love the everyday variety, challenges, learning, and of course, making a difference in people’s lives!!



Louisa Partain 




What is your proudest CrossFit moment?

I have so many memorable moments, it’s hard to pick a favorite. Probably when Ally and Holden got their Level 1 certificates. Or the day I was able to do a real push up. When I got my first rope climb. Ugh! I can’t pick just one!

What made you decide to go into the First Responder field?

So I’ve been looking for pics of me in my uniform and I have one and only one that’s hanging on my wall. I can't find any other at this point. But I do have a pic of holden when he was in Jr High in my bunker gear. The pic is with a school mate Jessi Wren. Both she and Holden are in the fire service now. I started in the emergency services in 1991 and was the longest serving female in my depts history and the only female officer. It’s a long story about how I got into the service, but the reason I stayed was because I love serving my community. I'm also an EMS Chaplain and have my paramedic license. I served on the dept for 22 years and then went into Public Health for the last 10 years overseeing Washington County’s EMS system. I’m taking a short hiatus from EMS all together and will probably finish my graduate degree in Public Administration. I’d like to go back into public health - we’ll see what the good Lord has planned though.



Stella Scott


What is your proudest CrossFit Moment?

CrossFit with my newborn strapped to me

What made you decide to go into the First Responder Field?


I have always enjoyed helping people and EMS was a natural field for me once I found it. It started out with, "I should have some knowledge for disasters" to changing my degree and going into EMS. Volunteering in Fire was a natural fit for my community.

What is your proudest CrossFit moment?

I have so many memorable moments, it’s hard to pick a favorite. Probably when Ally and Holden got their Level 1 certificates. Or the day I was able to do a real push up. When I got my first rope climb. Ugh! I can’t pick just one!



Stephanie Wahne



What is your proudest CrossFit moment?

My proudest moment thus far in CrossFit was honestly committing to it! I was super hesitant, but I had this draw to the team inspired aspect of it.... so trying it was a big step, but commitment to the gym was HUGE!

What made you decide to go into the healthcare field?

When my two grandmas died my senior year of High School, a new desire started to burn in me and I knew I wanted to help people when they needed it the most. When my last grandma died, I went back to school again for surgery.



Claire Cannetti


What is your proudest CrossFit moment?

Anytime I can beat Erik!

What made you decide to go into law enforcement?

I wanted to combine my love for helping people and be able to legally drive fast! Its the best of both worlds!



Erik Gump 


What is your proudest CrossFit moment?

Crushing Sam in 17.4 and 18.4

What made you decide to go into law enforcement?

I lost a bet.



Lucy Plews 



What is your proudest CrossFit moment?

I don't have a proudest moment at CrossFit, but I am proud of myself for coming back. I really didn't want to. I was super out of shape, felt out of place and was insecure about the idea of going back. As soon as I was back I knew that it was the best choice I could make! The coaching and training are great, but the people we have in this community are truly the best part. And I am grateful to get to work out with such a wonderful people within such a strong community.

What made you decide to become a firefighter?

I am not sure how I ended up deciding to pursue firefighting. I needed something more during my freshman year of college and ended up looking into Banks. I was honestly just doing it to do it when I  first started. I was sure I was going to PA school and just wanted hours for experience. But about two weeks into Academy, I realized that I may have been in over my head and completely out of my comfort zone, but it was something I hadn’t felt in a while. I was motivated! It's hard to pass up opportunities that motivate you to be better yourself and that drive you. After academy I still wasn’t 100% sure and was pretty sure that I had no place in the fire service, but within a couple weeks and after my first fire I was in love. It’s a privilege that I get to be a firefighter and EMT and I am grateful every day that I ended up stumbling upon this passion.



Holden Partain 

What is your proudest CrossFit moment?

Getting my L1 and becoming a coach!

What made you decide to become a firefighter?

 What inspired me: both of my parents were in the fire service and they inspired me to do it too!



Mark Gregg


 circa 1988, less grey hair then!

What made you decide to become a firefighter?

My dad was a volunteer firefighter when I was growing up in Colorado, so I was hanging around the fire station since I was 6. I didn’t realize how much medical I would end up doing in today’s fire service but love the hands on time being able to provide care in the field. Between EMS and fire/rescue, a lot of excitement and no day is the same.

What is your proudest CrossFit moment?

The fact the whole family does it, including both kids after moving out of the house and we can all enjoy it together!


April Athlete of the Month- Ali Asman

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

Well hi there! A little about myself: I grew up on what I like to jokingly refer to as a “Hippie
Farm” out in Gales Creek. The love I have for the outdoors stemmed from my childhood days
romping around outside, toes in the dirt, playing with our goats and chickens, gardening,
exploring the acres of woods and using my wild imagination as I constructed elaborate fairy
houses under the full moon. I currently live with my mother, husband, and spunky toddler back
out in my childhood home. We made the decision to move and help my mom out on the property
after my father passed away last February and it has been such a blessing to be back out in the
country. Besides anything to do with the outdoors, I love cooking and baking, long drives, being a
carefree weirdo (or at least, I try to be), spending time with my family and friends, creating (art,
music, writing), lifting heavy S!*%, and trying to always have a positive outlook on life.
I currently work as a Personal Support worker for someone on the Autism spectrum. I also
nanny. I was a teacher before I became a mom but do not think I will be going back into that
profession. After we’re done having kids I want to pursue going back to school for physical
therapy.



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

After we moved out here in May last year, I knew I wanted to find some kind of group exercise
experience. I randomly found a Groupon for BCF and decided to try it out for a month. I didn’t
know anyone who went to the box and was apprehensive at first but after the first day I was
HOOKED and the rest is history!

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

I think what motivates me the most, besides the amazing community and coaches we are blessed
with, is the excitement and mental/physical pump I get from seeing just how hard I can push
myself. I love those insane workouts that make you feel like you’re dying, lungs screaming,
muscles numb from exhaustion, and the inevitable feeling of accomplishment and strength that
comes after.



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

Short term: Feeling confident enough to take my shirt off during a workout as well as handstand
walking by the end of summer! And maybe some muscle ups somewhere in there too.
Long term: Compete! And on the professional level, I dream about going back to school and
getting my Doctorate in Physical Therapy. CrossFit helped me realize this dream as well!

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

Any type of grunt work. The heavier the better! And Deadlifts.
Least favorite? Long cardio WODs

What is your proudest CF moment?

Probably competing in the CrossTown ThrowDown after only being at the box for a couple
months. I had the best partner (shoutout to Coach Ally) and could not have asked for a better first
time experience! It made me itch for more.


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

Honestly, less thinking, more doing. It’s one of those things that you just need to dive into. If I
had let fear or overthinking get to me I may not have had the courage to come here by myself, and I would have missed out on what has turned into a life changing and wonderful
community/opportunity.

Biggest impact CrossFit has made in your life?

CrossFit has made me feel more confident than I ever have before. It has helped me overcome so
much body image struggle I’ve had since my daughter was born 2.5 years ago. I’ve met the best
people here and could not imagine life without the Farm!

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

What the community at BCF has done for not just me, but everyone who walks through the doors
is beyond a blessing. I cannot thank the Exlines enough for the work, care, and love they put into
the Farm and it does not go unnoticed. Although, we are all experiencing some crazy times full of
uncertainty, the solid connection, sense of community, dedication to excellence and genuine life-
force that is life at BCF is shining powerfully. I can’t wait to see just how far I can go with the
box as my backbone!

🔥Topic: Barbell Etiquette


DID YOU KNOW...

Did you know there is a right and a wrong way to load and unload a barbell? 


As you’re increasing weight on the barbell please always have the heaviest plates on the inside. Yes, unfortunately this means sometimes having to completely deload the bar to replace that weight with a larger plate. 

For unloading the first side, please lift the barbell slightly off the ground and push the plates off and away from you. Unloading the other side gets much easier by simply standing the barbell up and letting the plates slide off. 

Please avoid as best as possible having a lot of skinny plates on the bar. For example, once you’re increasing weight from having a 15 and 10 next to each other, it’s time to replace those plates with a 25. 😀

Did you know you’re defeating the purpose of using clips at all, by not putting them tight to the plates?


Clips help the plates stay in place, and minimize a weight-shift while a lift is being performed. Get those clips as tight to the plates as you can! The rounded side of the clips should be facing away from the plates. This allows the plates to snuggle a little harder.


If you’ve ever almost thrown an adult tantrum trying to get clips on or off a barbell, don’t worry, you’re not alone. To easily slide clips on or off a barbell, simply pinch the handles together with one hand and use your other hand to guide the collar on/off the bar.


Did you know there is a preferred order and amount of plates per rack along the ski erg wall?



Did you know every time coaches hear an empty barbell hit the floor, we die a little bit inside?


Jokes aside, an empty barbell coming into abrupt contact with the floor should be avoided at all costs. Every time an empty barbell is dropped, the inner workings of it do die a little bit. Please help us as best as you can maintain the integrity of our equipment!


If you did not know these things... now you do! 😀 


SO FRESH AND SO CLEAN CLEAN


On the topic of keeping equipment germ-free, please do not directly spray the equipment with cleaner, but rather spray a towel and then wipe the equipment down. This is particularly important with barbells, if cleaning sprays get into the bearings it will destroy the bars. 

BCF is Closing until Further Notice

BCF family,

The time has come for us to shut our doors until Kate Brown lifts the lockdown. With the new state mandate we will no longer be able to operate in our box. HOWEVER!! Thankfully, we have our at home and garage gym workouts ready to keep you moving and sane. We know this is not ideal but we have been working hard to make the best of a difficult time. Our team sat down today and hashed out a plan that we will send out to you tomorrow! Just know we have some FUN and EXCITING things coming your way! 

Stay SAFE and HEALTHY!

Your BCF Team

Save the Date! April 18th Pelvic Health Doctor of Physical Therapy Anne Patron Joins Class!

On April 18th Doctor of Physical Therapy Anne Patron of Therapeutic Associates Physical Therapy Forest Grove (TAPT-FG) returns, joining the 9am class to teach us how to engage our core and pelvic floor during a workout. Programming for that Saturday's class will be optimized to assist her instruction.

Afterwards, one-on-one 15-minute private consultations will be available for anyone who wants to speak with her about something specific. No bodywork will occur at these consults. A sign-up sheet will be out under the clock starting next week. If you wish to keep your reservation private, simply "black out" the time slot you want on the paper and contact Coach Jenn at rathbonebcf@gmail.com letting her know.

Attending class is not a prerequisite to reserving a consultation with Anne, although highly recommended.

What is a Pelvic Floor?


Your pelvis is located between your abdomen and your legs. Your pelvic floor is made up of muscles and tissue between the bony parts of your pelvis. The pelvic floor is responsible for supporting the function of urination, bowel movements, sex and pregnancy and delivery. It also keeps the bladder, intestines and reproductive organs in place.


Conditions TAPT-FG can help with:

  • Urinary & bowel dysfunctions
  • Breast cancer
  • Pelvic & genital pain
  • Musculoskeletal pain
  • Sexual dysfunctions
  • Lymphedema
  • Post-surgical pain
  • Pediatrics
  • Pregnancy


Pelvic Floor + CrossFit:


If you have ever:
  • Peed while jumping (double-unders, etc.) - or fought the incredible urge to
  • Peed while squatting - or fought the incredible urge to
  • Emptied the tank "just in case" before the workout
You will want to attend this class. Ladies, having given birth does not mean you are destined to pee your pants for the rest of your life when you cough, laugh, sneeze, jump, etc.


Details:

  • Cost: Free, members only
  • Date & time: April 18th @ 9am - consults begin @ 10am

Questions?


Email Coach Jenn at rathbonebcf@gmail.com.

BCF CrossFit's Coronavirus Plan


Whether you walked in our doors eight years ago or last week, your health and safety is our primary concern. Our daily goal is to help our athletes leave stronger and healthier than when they walked in the door. This message is to ease any fears, answer questions, and to let you know that we have a plan in place for any circumstance that we can control.

As a community and as a country, we are currently facing some new challenges, which can create a certain amount of uncertainties and stress. However, with new challenges and uncertainties also comes opportunities; opportunities to showcase how powerful we are as a country, community, and as individuals! At “The Farm”, our primary goal over the next couple months is to ensure we remain a safe haven for you to spend an hour each day working on “YOU”. That hour will help you keep your body and immune system strong, relieve stress, and leave you ready to tackle whatever the world is throwing at us.

To ensure we are providing this safe haven we are going to be doubling our cleaning schedule for the entire gym (including the athlete area, bathrooms, and kids zone). We are asking that all athletes wipe down their equipment after each session, and wash their hands upon leaving. We have chosen to provide cleaning towels and On Guard spray bottles for our athletes instead of disinfectant wipes for several reasons. To begin with, we can’t get any wipes right now and certainly not enough for the entire gym to operate daily. Most importantly, in scientific studies On Guard is proven to be more effective at killing germs than the wipes. We ordered new Black cleaning towels that will be available for Monday’s classes and they will be switched out regularly.

BCF is a microgym, and this is a good thing! We have roughly 120 athletes with 50-90 coming through on any given day. We have control of what goes in our classes, what athletes are doing, etc. In comparison to a globo gym that see’s 100’s to 1,000’s of athletes everyday, with very little control over their athletes, what they are doing, if they are cleaning equipment, etc.

If equipment is being disinfected after every class you are only being exposed to your class members in a very controlled environment, which makes BCF a very safe place to train. In the unlikely circumstance that a BCF member is confirmed to have been affected, please remember it is unlikely they were infected at The Farm, but nevertheless we will shut down the gym for the day, so it can be thoroughly cleaned and disinfected before resuming classes.

Finally, it is unlikely but there have been forced shutdowns of gyms in other parts of the country and in the world. If this happens, we will be providing individualized programming for each athlete along with demo videos, and 1-on-1 follow ups with our coaches, so each and every BCF athlete can keep their health and fitness strong until we can reopen The Farm. Regardless of how the next few weeks to couple months play out, I know our community is special and together we will come out stronger and healthier on the other side!

March Athlete of the Month- Josh Keanaaina


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


I am a father of 4 and my main job is to care for my children and run the house. I’ve been a homemaker for over 10 years and during that time I’ve also worked from home as a filmmaker. I love to see, learn about, and make movies. I’ve also been a musician and vocalist as long as I can remember. Music is very important to me. (Which is why Country music makes me so angry, since it is an affront to the ears...haha)



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


My wife Julie heard about BCF from Pre-coach Alise at Church, and then a short time later, we met Trevor and Bethany at Momo’s Shaved Ice when I was playing music there. Meeting Trevor and Bethany is what made the difference—adding to the glowing review from Alise and Juan and our desire to be fit. I’d been looking for something different that would address all of my fitness goals. CrossFit was that thing for us.

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


The biggest motivator for me now is my friendships with the people at BCF. I enjoy seeing progress in myself and others over time. The competition is fun. It feels awesome to have a chance to use my strength and work hard.

What are your goals? Personal/Professional, and/or Athletic?


My top goal is to be a great resource and example for my kids. It takes a village and it’s only just begun.


All my professional goals are secondary to the first, but I am working on recording a few songs and trying to gig more. Also, I would like to be involved in making bigger budget films, but the time to pursue that would be after my kids need me less. 


As an athlete, I’ve been striving to get to the RX level for every WOD. I respect the hard work it takes to get there and remain there. And I’m discovering that a nice side effect to the effort required is improved aesthetics, which I never thought were important before, but I’m discovering feels really nice.

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


I love lifting heavy, but I also like gymnastic movements that require technical skill despite not being able to do most of them. In the past, I have dreaded cardio movements, but I’ve come to appreciate the endurance that come with them.


What is your proudest CF moment?


Nothing really sticks out to me except the decision to get started. As with everything else—to succeed at something you keep choosing to continue despite boredom, obstacle, or failure. It feels good to have made it this far. I look forward to keeping it up.

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



I would say that if you’re new to CrossFit, you’re going to have a blast learning to do things you’ve never done before, and the best advice I have is to try to find something about the process that you can look forward to every time you workout. Make small goals and achieve them. And lastly everyone is sore for the first month or so... Keep going!


Biggest impact CrossFit has made in your life?


Besides providing the most sustainable option for fitness I’ve ever experienced, and the opportunity to be involved in an amazing community, and daily reminders that I can do things that seem impossible, the most impactful thing about CrossFit has been changing my relationship with food—specifically what I’ve learned about the type of fuel I provide for my body. Crap in=Crap out. 

Free write: (anything else you want to say.)


I just want to shout out to the 9am Class and express my appreciation to all the Coaches/Admins at BCF and to everyone I’ve ever worked out with.