Customer of the MonthAugust

Adam Richter

Humble, Consistent, Coachable

Congratulations to Adam Richter, the August 2023 BSC Athlete of the Month!

Where were you in your fitness journey before BSC and where are you now?

Before BSC I was an avid runner and had some weightlifting experience but nothing more than just the very basics. Most of my physical activity was running and I was averaging about 40-50 miles per week while throwing in some easy mobility exercises after each run. After attending BSC for a year I would say that I am now stronger than I have ever been and the benefits from CrossFit have carried over into all the other activities I do - running, biking, swimming, etc. I can see and feel my improved performance.

What were your goals when you started and have you achieved any of them?

When I started at BSC I wanted to be able to complete the "Murph" workout. It seemed like a significant challenge and something that I never thought I would be able to accomplish. This year I was able to complete half of it Rx and the other half scaled (no 20lb vest). My goal for next year is to Rx the whole workout.

What about BSC makes you keep coming back?

I really enjoy the community that BSC fosters. Everyone at the gym is welcoming and very supportive of each other, it gives the feeling of we're all going to push through this workout together and you're not off on your own doing it solo.

When/what was your "ah ha!" moment?

When I first started, I was told by many members and trainers that consistency is what matters most. So while I have a pretty erratic schedule, I always try to make it to one class a day during the week. Consistency has helped me see results in training, tracking my progress in the Wodify app and seeing the line go up over time is a great motivator.

Does anyone at the gym (member or trainer) inspire you and why?

I don't want to play favorites here! I appreciate the different approaches to leading the classes that each trainer brings. What I appreciate the most is the real time feedback I get from each trainer - especially when they point out how my form is off.

Customer of the MonthJune

Brian Olsen

Finding Fitness Again

Congratulations to Brian Olsen, the June 2023 BSC Athlete of the Month!

Where were you in your fitness journey before BSC and where are you now?

Prior to joining BSC, I was not too focused on fitness. My impressions of myself and the reflection I saw in the mirror weren't in alignment. I ran cross country in high school, college and in my 30s and it always felt like a few months of running would get me back to homeostasis. However, hitting my 40s was a reality check that I would need to work harder than I used to, to stay in shape. I joined the Army as a 17-year-old, so I wanted something that resembled that fitness experience and BSC seemed to fit the bill. It seemed like being in the Army for an hour at a time and I could go back to my work/life. I still struggle with consistency in terms of my fitness, but I think I am on track to getting and feeling as fit as I can be. That's my goal.

What were your goals when you started and have you achieved any of them?

Just to lose weight and have a good physical shape when it comes to going to the doctor and my health and wellness. I want to get more educated and goal oriented about my nutrition so I can complement my workouts with results nutrition-wise. When I workout, I look for incremental improvement to keep challenging myself. Sometimes I add 1 ¼ pounds just to do a little more. I have gained muscle, but I still need to lose weight. I seem to be on the yo-yo diet depending on how much I increase my cardio and cease to eat/drink junk food.

What about BSC makes you keep coming back?

I like the efficiency of the workouts. I used to run a lot and the allure to me was to be able to put my shoes on and go out the front door; very no nonsense. The community is also very inspiring and friendly, from the coaches to the athletes. I like how the workouts are all planned out and BSC has a goal to improve athletes conditioning and it doesn't matter what level you're at. Everyone is on their own journey. It's also very family oriented which inspires me to share fitness with my wife, kids and extended family.

When/what was your "ah ha!" moment?

Not sure I have had my "ah ha" moment. I am still trying to improve and gain strength. I would like to keep fit so I can inspire my kids and family to run the marathon of life. I would like to live like the birds without a care in the world and be at my best.

Does anyone at the gym (member or trainer) inspire you and why?

All the trainers are inspiring to me. I'd like to be a stud like Mike again someday. My son Jay has been working with Derick. With his help, I hope to impress upon Jay the importance of fitness and spread this along to the rest of the family.

Wednesday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Monday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Back Squat (10.10.10 x 3 )

*Perform sets @50% +/-

*Rest 30sec between clusters.

*rest 2-3mins b/t sets

B: Metcon (4 Rounds for time)

Sprint Sets!

7 Heavy Wall Balls 30/20

5 Burpee Box Jump Overs 24/20

15/12 Cals on Bike

*Perfrom a round every 4 minutes.

*4 Rounds total

Olympic Lifting

Beaverton Strength and Conditioning – CrossFit

Olympic lifting

A: Tall snatch (5×2)

https://www.youtube.com/watch?v=dCiugtIWFrU
Keep loads light to perform the movements correctly.

B: Snatch (5×2 w/ 2 sec pause below knee, 2 sec pause in bot.)

*Begin at 50-60% and build.

C: Power Snatch (5×1 )

*Begin at 50-60% and build over sets.

Acc.: Metcon (Weight)

3 Sets

10 BB Good Mornings

10 1-Arm DB Bench

10 1-Arm DB Row

Saturday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (8 Rounds for reps)

Alt. EMOM 8

Odd: 5 Muscle Ups

Even: 5 Thursters 135/95

B: Metcon (Time)

Partner “Kelly”

5 Rounds for time with a partner:

400m Run

30 Box Jumps 24/20

30 Wall Balls 20/14

Rx+

Box 30/24

WB 25/16
*Run together, divide reps anyway you like.

Saturday Burn

Beaverton Strength and Conditioning – Bulldog Burn

Metcon (No Measure)

AMRAP

-Follow the Leader-

10 Alt. DB Snatch

6 Burpees

10 SA DB Push Press 5/Side

10 Box Jumps

Flex Friday

Beaverton Strength and Conditioning – Bulldog Burn

A/B: Metcon (No Measure)

6/side Bulgarian Split Squats

6-12 Chin ups

12/side Tricep Kickbacks

100m Run @ 75%

A/B: Metcon (No Measure)

20/15 Cals Bike @ 80%

8 Double KB or BB Deadlift

8 Ab Wheel/BB Rollouts

C: Metcon (No Measure)

5 Rounds

Superset

5-8 Close Grip DB Bench Press

Max Rep Hammer Curls

Rest 90 sec between rounds

Friday

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (4 Rounds for time)

Energy system training:

Every 3 minutes for 4 Rounds:

15/12 Cals on Bike at 100% effort

Rx+

18/15 Cals on bike

B: Metcon (Time)

12-10-8-6-4

DB Hang Clean Thruster 50’s/35’s

C2B Pullups

*After each round 25 Double Unders

Active Recovery

Beaverton Strength and Conditioning – CrossFit

Main WOD

A: Metcon (Calories)

Working at 70% effort or lower

On a 25min Clock perform the following:

Ski Erg/Row/Bike for cals

*Every 5 minutes (including 0:00) 100m Farmers carry DB’s or KB’s.
*Change apparatus every 5 minutes.