Memorial Day Schedule

On Monday May 27 we will have classes at 9am and 4pm. All other classes are cancelled. The workout, as always, will be Murph. Join us, as we pay tribute to those who have made the ultimate sacrifice in service to their country. Thank you.

No comments.

WOD Mon May 13, 2019

Sorry to those who have followed BHCF’s programming from afar, but we will no longer be posting our workouts publicly. Instead, the WOD will be posted privately on the “Workout of the Day” tab, which is password protected. The password will be written on the whiteboard at the gym.

No comments.

WOD Fri May 10, 2019

Warm-Up

Mobility: LAX Ball/Foam Roll Traps/Lats (2:00/side)
At a steady pace 15-12-9 of:
Single-Arm DB Hang Clean and Jerk (light)
DB Pause Goblet Squats (1-2 seconds in the bottom position)
:45 Pushup Hold or HS Hold or HS Walk Practice

Strength

Establish a 3RM Strict Press*

*keep track of this # as we will use this number going forward

Fitness

For Time:
50 KB Goblet Squats (55/35)
50 Burpees

Performance

For Time:
50 DB or KB Thrusters (10-50 lbs based on ability)
50 Burpees

Competition*

For Time:
50 DB Thrusters (10-50 lbs based on ability)
50/30 Bike Cals

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

AMRAP 1:30 x 3
Max Rep DB Front Squats (Heavy)
Rest 2:00 between Rounds

No comments.

WOD Thu May 9, 2019

Warm-Up

Mobility: 3 RDS (:20 on, :20 off) empty bar front squat hold (bottom position)

3 Steady Rounds (for quality)
15 KB Swings (Heavy as Possible with Perfect Form)
15 Wall Ball Shots (20/14)
:15 second L-Sit OR :30 Plank Then…
20/15 Cal Row (All Out Effort)

Strength

Establish a 2RM Hang Clean*

*keep track of this # as we will use this number going forward

Fitness/Performance/Competition

4 minutes work; 4 minutes rest
3 minutes work; 3 minutes rest
2 minutes work; 2 minutes rest
1 minute work

Max Cals on the Rower, Bike, or Ski Erg

Optional Accessory Work

For Time:
5 Strict Pull Ups
15 Kipping Pull Ups
20 Chest to Bar Pull Ups
15 Kipping Pull Ups
5 Strict Pullups

Scaling Options: Reduce the reps and pull-up variation based on ability.

No comments.

WOD Wed May 8, 2019

Warm-Up

Mobility: Low back smash 1:00/side
1:00 Superman/Banana
Then…
2 Steady Rounds of
12 Good Mornings w/Empty Barbell
6-10 Strict Pulling Variation (ring rows, pullups, or C2B)
12 burpees

Strength

Establish a 5RM Deadlift*

*keep track of this # as we will use this number going forward

Fitness

For Time:
4 Rounds
10 Ring Rows
15 Sit-ups
20 KB SDHP (55/35)

Performance

For Time:
4 Rounds
8 Pullup to T2B (a Pullup followed by a T2B)
15 Power Snatch (75/55)

Competition*

For Time:
4 Rounds
2 Rope Climbs
15 Power Snatch (75/55)

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

5 Rounds
:20 Max Effort Bike or Row
Rest 3:00 between rounds

Score is Total Calories

No comments.

WOD Tue May 7, 2019

Warm-Up

Mobility: 20 PVC passthroughs + 2:00 Internal Shoulder Stretch/Side
Barbell Snatch Complex – 5 Reps with an Empty Bar
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Hang Squat Snatch

Strength

Establish a 2RM Hang Snatch*

*keep track of this # as we will use this number going forward

Fitness

For Time:
8 Rounds
10/8 cal row/bike/ski
16 Med-Ball Overhead Walking Lunges (20/14)

Performance

For Time:
8 Rounds
10/8 cal row/bike/ski
8 Overhead Squats

Option 1: 95/65
Option 2: 75/55

Competition*

For Time:
8 Rounds
10/8 cal row/bike/ski
8 Overhead Squats (135/95)

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

AMRAP 5 minutes
Max Ring or Bar MU (choose your weakness)

Scaling Options (choose most difficult one based on ability): strict chest to bar pullups > strict pullups > chest to bar pullups > regular pullups > ring rows

No comments.

WOD Mon May 6, 2019

Warm Up

Mobility: hip floss 2 minutes per side, then:

Accumulate 2 minutes on either the rower, bike, or ski erg (increasing the pace), then:

10 lateral duck walk steps
8 plank plus
6 squat jumps (with empty barbell if desired)

3 rounds, not for time

Strength

Establish a 1RM back squat

Work up to something heavy but do not compromise form.

If you are newer to weight lifting, or if your one rep max days are over, use lighter weight and establish a 5RM instead.

Keep track of this number as it will be used going forward.

Fitness

1250/1000m row
60 air squats
30 kb swings

AMRAP in 18 minutes

Performance

1500m/1250m row
80 air squats
20 hang cleans (full, power, or both)

Option 1: 135/95
Option 2: 95/65

Competition*

1500m/1250m row
40 pistols (alternating r/l)
20 hang cleans (185/115) (full, power, or both)

*For the serious competitor in mind. Know your limitations and please listen to your coach.

Combine options, and modify the barbell weight for any option, as desired.

Optional Accessory Work

Strict Handstand Pushups
Toes to Bar

15/10/5

Modify the HSPU by reducing range of motion, by doing pike pushups on a box, or by doing 2x regular pushups.

Modify the toes to bar by doing GHD situps, hanging knee raises, or v-ups.

Optional Weekly WOD

7 pullups
5 burpee box jumps

5 rounds

No comments.

New Location!

Beginning Monday May 6, we will be in our new location located at 1848 Fountain Plaza Drive.

If you are coming from downtown Rapid on Deadwood Ave, turn right on Commerce Road, cross over Rand Road, and then turn left on Fountain Plaza Drive. About a half mile later you will cross over South Plaza Drive. BHCF will be just past that intersection on your right.

If you are coming from the interstate on Deadwood Ave, turn left on North Plaza Drive and then right on Fountain Plaza Drive. BHCF will be about a quarter of a mile down the road on your left.

As long as the weather cooperates, they will be working on the parking lot on Monday. Please park in the Golden West parking lot directly across the street. If there’s heavy equipment in the parking lot, please use the back door.

Can’t wait to see you all in the new gym! Classes at 530am, 830am, 11am, noon, 415pm, 515pm, and 615pm. The place is awesome! Be there!

No comments.

WOD Fri May 3, 2019

Jerry

1 mile run
2000m row
1 mile run

Classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

Moving Day is Saturday May 3. If you’re able to help, we would appreciate it!

On Monday May 6, all classes will be held in our new facility located at 1848 Fountain Plaza Drive. Please park directly across the street in the Golden West parking lot until ours is completed. More information to come…

No comments.

WOD Thu May 2, 2019

Part 1: Front Squat 4×3

Or use this time to work on front-rack mobility.

Then…

10 Front Squats (135/95)
15 Burpees

5 Rounds

A note from Will about programming…

This was the first WOD I ever programmed at BHCF, all the way back on June 20, 2011.

So much has changed since then — there was no Part 1, or Option 1, 2, or 1+ in those days — but the one thing that has remained constant over almost eight years and thousands of workouts is the great honor I have felt to be entrusted with such an important responsibility. When you walk into BHCF and do the WOD you do what I have asked you to do. I have always taken this very seriously, and while there were definitely some mistakes made along the way, I always tried my hardest to be the best programmer I could possibly be. Thank you for trusting me with this responsibility, especially those of you who have been around since June 20, 2011.

In recent years it has become increasingly difficult to feel like I’m doing a good job of this. It’s hard to be creative after writing 1,000+ workouts, and it’s difficult for a person to overcome their natural biases in programming. As a result, at least for a while, I will no longer be doing the programming at BHCF. My first WOD will also be my last.

There are dozens of excellent sources of CrossFit programming now, done by educated professionals who are better at this than me. We analyzed and evaluated many of them and found one that fits perfectly with both our past and our future. You may not even notice a difference, but I felt a duty to let you know. And I wanted to thank you all for your loyalty in following our programming over the years. As I said at the start, it has been a tremendous honor.

This will be a good thing for you — and for your gains. I’m sure of it.

No comments.

WOD Wed May 1, 2019

Part 1: Power Clean 3×1

Then…

Hang Power Cleans
Pullups

10-1

Begin OR end with 30/25 cal row or bike.

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75; chest to bar pullups

A quick update on our schedule over the next couple of days…

We have to take the rig down after classes on Wednesday. If anyone is able to help with that, we would appreciate it.

On Thursday we will have a normal schedule.

On Friday we will have classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

On Saturday, beginning around 9am, we will be moving all remaining items from the old gym to the new gym. There’s lots to move, so any help is definitely appreciated, especially if you have a truck or trailer we can use.

Monday May 6 will be our first day in the new gym. The weather couldn’t have been more uncooperative over the last few weeks, so it looks like we won’t have a parking lot quite yet, so you will probably have to park across the street. More on that later.

Thank to all our members for your help and support!

No comments.

WOD Tue Apr 30, 2019

Part 1: Back Squat 4×3

Then…

9 wallballs
15 pushups
9 wallballs
21 situps

AMRAP in 15 minutes. Cap of 5 rounds.

Option 1+: heavy wallball

No comments.

WOD Mon Apr 29, 2019

Part 1: Deadlift or Push Press 4×3

Go heavy, or just get warmed up for the workout.

Then…

Open 13.2

5 shoulder to overhead (115/75)
10 deadlifts (115/75)
15 box jumps (24/20)

AMRAP in 10 minutes

Then (optional)…

CrossFit Baseline

500m row
40 squats
30 situps
20 pushups
10 strict pullups

Option 2: regular pullups
Option 3: box pushups; jumping pullups
Option 1+: bar muscle ups

No comments.

WOD Fri Apr 26, 2019

Part 1: Thruster 3×1

Go heavy or just get warmed up. If you’re tired of thrusters do something different like cleans or snatches. Or work on front rack mobility.

Then…

Pullups
Thrusters

9-1

Option 1: 95/65
Option 2: 75/55
Option 1+: 115/75

Modify the thrusters by using dumbbells or kettlebells.

Modify the pullups by doing ring rows.

Then (optional)…

Box Jumps 10/8/6/4/2
Double Unders 50/40/30/20/10

Option 2: 2x single unders
Option 1+: 30/24 box; unbroken double unders

No comments.

WOD Thu Apr 25, 2019

Part 1: Bench Press 4×7

Or use this time to work on overhead squats and OHS mobility.

Then…

20 knees to elbows
30 wallballs
40 Russian twists
50/42 cal row or bike
40 Russian twists
30 wallballs
20 knees to elbows

Option 2: hanging knee raises
Option 1+: heavy wallball

Modify by decreasing (15/25/35/45/35/25/15) or increasing (25/35/45/55/45/35/25) the reps.

No comments.

WOD Wed Apr 24, 2019

Part 1: Clean and Jerk 3×1

Or just practice the movements in the WOD.

Then…

10 barbell ground to overhead
10 squat cleans
10 hang power cleans
10 front squats
10 shoulder to overhead
10 back squats
10 deadlifts
10 barbell ground to overhead

In that order. One barbell per athlete. Modify the weight accordingly.

Option 1: 135/95
Option 2: 95/65

Modify the squat cleans by doing power cleans, and the front squats by doing back squats, if mobility is an issue or if form will deteriorate.

No comments.

WOD Tue Apr 23, 2019

Part 1: 1 mile run or 2k row

Or if you’d rather lift:

Deadlift 4×5

Then…

KB Swings
Burpees

3/6/9/12/15/18

Run 1 lap or row 150m after each round

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

WOD Mon Apr 22, 2019

Angie

100 pullups
100 pushups
100 situps
100 squats

Modify as follows:

— straight through but only 50 reps per exercise (half Angie)
— 20 rounds of 5 reps per exercise (full Angie in rounds)
— 10 rounds of 10 reps per exercise (full Angie in rounds)
— 10 rounds of 5 reps per exercise (half Angie in rounds)
— 5 rounds of 10 reps per exercise (half Angie in rounds)

You may also modify by reducing the pullups and/or pushups to 50 each but keeping the situps and squats at 100.

Modify the pullups by doing ring rows.

Then (optional)…

25 cal bike
20 cal row
15 burpees over the rower

No comments.

WOD Fri Apr 19, 2019

Part 1: Thrusters

Go heavy, or just practice form and mobility. Or do overhead squats.

Then…

Thrusters
Pullups

30/20/10

Option 1: 75/55
Option 2: 45/35; ring rows

Then (optional)…

3 laps run
2 laps kb farmer carry with 1 kb
1 lap kb farmer carry with 2 kbs

Exercises may be performed in any order.

Option 1: 55/35
Option 2: 35/25
Option 1+: 70/45

No comments.

WOD Thu Apr 18, 2019

Part 1: short barbell warmup

Get ready for the workout.

Then…

16 bench presses (135/85)
22 box jumps
27/21 cal row or bike
22 burpees over the bar
16 deadlifts (185/125)

2 rounds. Rest as desired between rounds (no more than 10 mins). Second round is reversed order. Time each round separately. Record both times on the board.

Option 2: 95/55 bench; 135/95 dead
Option 1+ 155/100 bench; 225/155 dead
Option BenchFit: 185/115 or more bench; 275/185 or more dead

No comments.