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October 2014 – Kelly Ryan

Wow, I can honestly say I’m shocked to be chosen for this.  There are so many amazing athletes at BCF who inspire me every day to be better…I’ll certainly get to them in a minute! My fitness journey has been long with ups and downs along the way.  I played soccer and basketball in high school […]


August BSC Newsletter

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Trainer’s Talk – Mastering skill work

CrossFit is for everybody; because of this every box is going to have people on both ends of the physical fitness spectrum. At any given time in our box I may see someone going for a max set of muscle-ups and another person struggling to get their first set of ten double-unders. The beauty of […]


August 2014 – Kim Pallister

I like to joke with people about how I suffer from a condition called “adult onset athletics”. I never developed a penchant for fitness when I was young, and certainly never gave nutrition any thought. I always had a metabolism that let me eat a ton of junk food but somewhere in my mid thirties […]


July BSC Newsletter

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July – 2014 – Zander Veith

It’s an honor to be named Athlete of the Month when there are so many great people at BCF. I started CrossFit about 2 years ago when I wanted to shake up my increasingly tedious workout routine, chose BCF, and haven’t looked back. While I thought I was in pretty good shape when I started, […]


Trainer’s Talk – Are you working out or training?

What’s the difference you ask…well let me tell you. From a physical stand point, those who show up to “workout” are not really interested in making serious gains, it’s more of a social thing, and that’s OK.  As long as they understand that their efforts are going to produce minimal results at best. When we […]


May BSC Newsletter

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May 2014 – Taiisha Pleasant

I came to Beaverton CrossFit at a major low point in my fitness life. I had been on some medication that definitely didn’t help me lose weight, I was the heaviest I had ever been and feeling pretty depressed. I had tried the gym across the street, but after wasting a lot of money I […]


The Top 5 Most Important & Obvious Markers for Health you still ARE NOT doing

When it comes to the field of nutrition and health it seems to be full of mythology, politics and a lot of grey area instead of simply being straight forward science and black and white recommendations.  Part of the reason for this is not only that much of it really is political but also studies […]


Chad Judy – Regionals Bound!!

We are so proud of Chad Judy and his drive and perseverance! Good luck this weekend at Regionals, we know you are going to do awesome! We will all be cheering hard for you!  A little about Chad…  Age: 27, Height: 5’11” • What brought you to BCF? “I came to BCF four months after moving […]


Sitting Standing…

The sitting and standing picture below is one of my all time favorites. It is definitely in my “top ten.” What I like about it is how clearly it shows weight from the torso being distributed down the weight bearing part of the spine and then out to the hip joints and down the thigh […]


Post Workout Nutrition – Protein Shake For Time!

Does the Post Workout “Window of Opportunity” even Matter? If you read my previous article on energy systems and sports nutrition (If you didn’t read it, click here!) you may be thinking that in order to have strength and especially muscular gains in the gym you have to be pretty anal about your Nutrient Timing. […]


April BSC Newsletter

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April 2014 – Nina Khanjan

About four years ago I noticed I was getting very tired and no matter how much I slept I never got my energy back. This was especially strange because I was walking a few miles a day and eating very well. I ended up gaining 40 pounds in about 2 months and this came with […]


Air Squat Jail with Roskopf

Watch as Rich shows you a simple way to improve your squat mobility. This is something you could do on your own before any WOD.  


Roskopf in the Box – The Happy Mapping of Arms – Part 4

OK, here is the 4th and final installment of the mapping of the arms. We are going to now cover the wrist and hand. .  Here’s a bit of irony. A number of people who have come to me with serious use-induced problems in their wrists or hands don’t even have a wrist in their body […]


Trainer’s Talk – Turning Your off Day into a Recovery Day

There isn’t just one quick fix to seeing results in the gym. Whether the results you are looking for are increased muscle, decreased fat, weight loss, or just feeling better, all require diet, exercise, and rest. This third element, rest, is the one that seems to give CrossFitter’s the most trouble. Some will ignore the […]


February BSC Newsletter

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February 2014

I was literally peer pressured and dragged into CrossFit last year by my husband and friend. I was NOT an athlete and had never been on a team sport or worked out consistently. But at 5’3 and 159lbs and over 33% body fat, it seemed that I needed something extreme and right away.  My first […]


Wolford Wellness – Energy Systems and Sports Nutrition

  With the CrossFit Open coming up you need to be performing at your very best. Perhaps the biggest limiting factor in performance is the rate by which your body uses energy compared to the rate by which your body produces energy.  When you consume food, this food fuels 3 different energy systems to produce […]


CrossFit Terms

WOD:  Workout of the Day AMRAP:  As many Repetitions (or Rounds) As Possible – typically in a specified timeframe As Rx’d:  As prescribed – the suggested parameters for a given exercise Box:  A CrossFit gym BW:  Body weight CrossFit Total:  The combined weight of your max squat, press, and deadlift Chipper:  A workout with many […]


2014 Crossfit Open

What is the Open and why should I do it?? The 2014 CrossFit Open is upon us and I am anticipating yet another successful year at BCF.  How it works is like this…you go to Crossfit.com and link to the Games page and register as an athlete for the Open. You then sign up as […]


Roskopf in the Box – Watershed of Lymphatic Drainage

The purpose of this article is to show you how to decrease your soreness either during or following workouts, or help you understand why sometimes you may be sore for a lot longer than you think you should be.   The lymphatic drainage system is organized into two separate, and very unequal drainage areas. The […]


January 2014

 Just over a year ago I didn’t know anything about CrossFit. When I started this journey I had no idea it would become such a big part of my life. My experience started when I would see BCF athletes out running or carrying weights around the parking lot while I was dropping my kids off at OGA. I […]


Trainer’s Talk – A How To Guide for Scaling WODs

So you come into class and the WOD is a 3 round triplet of 10 Deadlifts at 315 lbs, 10 handstand push ups and 10 box jumps at 30”. You know that you have done a max deadlift at 335, a max effort set of 5 handstand push ups and your highest box jump is […]


January BSC Newsletter

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Roskopf in the Box – Happy Mapping of the Arms Part 3

This month we are going to talk about the 3rd joint of the arm, the elbow joint and the two different actions that take place there.  If you have tendinitis of the wrist or elbow, or if you have problems with finger control, or if you suffer from carpal tunnel syndrome or tennis elbow, then […]


Roskopf in the Box – The Happy Mapping of Arms Part 2

Last month we began talking about the structure of the arm and where the 1st joint of the arm is. This month we are going to shed a bit of light on the 2nd joint of the arm…the Glenohumeral Joint or what most people call the Shoulder joint.    The second arm joint, the joint […]


December 2013

I actually didn’t start CrossFit intentionally; I was tricked into it. My friend Holden told me he was taking us to “some cycling or other fitness class” at the local gym. I should have known by his ambiguity that he was up to something. When we pulled into the CrossFit gym I think I almost […]