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Real Deal

Here’s a taste of what this event can be for us and for the causes we fight for.



For time:

30  x  wb  20# / 14#

30  x  pj  65# / 45#

30  x  slam ball   20# / 14#

30  x  du’s (90 signels)

30  x  calories

30  x  k2e’s

30  x  ghd ext

30  x  kb snatches



For those of you that did not receive the email regarding the Level 1 fitness standards, please let me know by emailing me ASAP.  I will email you the copies and get you started.  Trey, Pam and Grace have already met 4 standards in Level 1 already. 

October will be the month to start the goal setting.  Accomplishing your dreams!


Hi Gio, I was asked by my gym owner/trainer to write the following for an article for our hometown paper. The same comments definitely apply to BDCF. I check your website daily, and am impressed by the improvement I see in your members. They have great coaches in you and the Major. Keep up the good work! Doc.

“I have been a resident of Steilacoom for over 20 years, and I am a physician practicing Otolaryngology/Head and Neck Surgery.  I always say that my profession is “sick care,” my hobby is “health care”.  I played three sports in high school, and have been a runner for the last 41 years.  I have completed 17 marathons as well as multiple other races over the years.  I had done some weight lifting in the past, but not to the extent I do now at CrossFit, which I tried to do on my own for 2 years until Amy Desmond opened her gym in Steilacoom.

After 10 months of CrossFit training, I feel fitter than ever.  “The purpose of CrossFit is to train people for a healthy and functional life through exercises involving randomly selected functional movements performed at high intensity.  At CrossFit there is no age-grouping, and everyone is viewed as an athlete from the 25 y.o. highly fit individual, competing at high level competition, to the 81 y.o. widow who wants to stay fit and independent in her own home.  The difference is that workouts are scaled to a person’s ability, i.e. the 25 y.o. male may do overhead squats with 135 lbs. and the 81 y. o. widow may perform the same movement with a PVC pipe.  I enjoy the variation of the workouts which are changed daily, and I appreciate the emphasis on proper nutrition which is so vital.

“This program is great for individuals of all ages who desire to be fit and are not afraid of hard work with no short cuts.  Although the workouts are either timed or otherwise documented (depending on the type of workout) and competitive (like life), the camaraderie at the gym is infectious, with everyone encouraging each other.  I’ve learned to leave my ego at the gym’s door, and in this manner progressed to better fitness.  “I highly recommend this program, and must say that in the 41 years I’ve spent as a physician and the 35 years I’ve practiced Otolaryngology, I’ve seen far too many individuals suffering preventable conditions had they followed a program such as CrossFit. CrossFit is healthcare!”

Dr. Jim R

11 Responses

  1. Brett

    In case any of you are wondering who Dr. Jim R is, that is my dad.

    The other day he did Fran in 6mins flat with 75# – just a day after getting 192pts in FGB.

    Not bad at all, I’d say.

  2. anthony

    Awesome, totally awesome guy. Nice to see hard work done and great rewards. Hope all embrace our way of life the same. Brett, ask your Dad if he’s seen Mouse or Larson, they are MIA!!

  3. anthony

    "Because your own strength is unequal to the task, do not assume that it is beyond the powers of man; but if anything is within the powers and province of man, believe that it is within your own compass also."
    – Marcus Aurelius

  4. McLar

    i have no fears caveman…well, except for back squats, front squats, ohs…But I ain’t scared of caveman. u don’t have any opposable thumbs to catch me with-if you could even come close to catching me of course. Pick a wod-Gio & Greg can approve it and we’ll get this party started. & I’ll rip your face off too if you keep it up.
    & Greg-dirty post, very dirty.

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