WOD Fri Sep 19, 2014

Strength: Bench Press 5 (40%) – 5 (50%) – 5 (60%)

Be sure to also spend some time warming up the barbell movements below.

Then…

5 power snatches
15 double unders
5 thrusters
15 double unders

AMRAP in 10 minutes

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

Modify the power snatches by doing kb swings (or clean and jerks).

Modify the thrusters by doing wallballs.

WOD Thu Sep 18, 2014

Strength: Deadlift 5 (40%) – 5 (50%) 5 (60%)

Deload or 3×3 or 3×5.

Then…

6 ring dips
9 box jumps (24/20)
12 situps

AMRAP in 14 minutes

You must also row 1000m at some point during the WOD. The row can be broken up however you’d like, but must be completed before the time is up, and does not count toward your score.

Modify the ring dips with box dips.

WOD Wed Sep 17, 2014

Strength/Skill: Clean 1-1-1

Full clean if you have good front rack mobility. Power clean if not, but spend some time working on the front rack position.

Then…

6 pullups
9 cleans
12 pullups
15 cleans
18 pullups
21 cleans
24 pullups

In that order.

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

Modify this WOD by doing power cleans instead of full cleans, and ring rows instead of pullups. As stated above, only do full cleans if you have good front rack mobility.

WOD Tue Sep 16, 2014

Strength: Press 5 (40%) – 5 (50%) 5 (60%)

Or go for a 3 or 5 rep max.

Then…

KB Swings
Burpees

10-1

You must also run 6 laps during the WOD. You can break up the run however you’d like, whenever you’d like, as long as you get 6 laps in.

Option 1: 70/55
Option 2: 55/35

Modify this WOD by doing fewer than 6 laps. 3 or 4 might be better for you. Talk to the trainer if you have questions.

Do not drop the kettlebells.

WOD Mon Sep 15, 2014

Strength: Back Squat 5 (40%) – 5 (50%) 5 (60%)

This is the deload week. If your body is feeling beat up, then take advantage of this week and stay light as programmed. If, however, you’re feeling good, use this time to establish a new 3 (3×3) or 5 (3×5) rep max. Resist the temptation to test your 1 rep max.

Then…

9 wallballs
7 toes to bar
5 deadlifts

7 rounds

Begin AND end with 25 hand-release pushups

Option 1: 245/155
Option 2: 185/125

Modify the toes to bar by doing situps instead

WOD Fri Sep 12, 2014

Strength: Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

750m row
30 shoulder to overhead
500m row
20 hang to overhead
250m row
10 ground to overhead

Option 1: 95/65 (round of 30); 115/75 (round of 20); 155/105 (round of 10)
Option 2: 75/55 (round of 30); 95/65 (round of 20); 135/95 (round of 10)

“Commitment”

Another good one from Jon Gilson. Click here for the whole thing.

You have to crush fear with work. Your first actions need not be correct, nor brilliant, but they have to occur. Get to work. Set the alarm for 4:45 in the morning, step onto the cold floor, drive to the gym. Open a file on your laptop, and type any paragraph in the Great American Novel. Turn over a spade of earth, plant a seed, start your organic garden.

Fear will flee before your simple actions, quieted by work. Every step we take dictates the next, and with every additional step, the path becomes more defined.

Your resolution will not be easy. You will sacrifice and you will struggle and you will hurt. Don’t think that success comes any other way. Still, you should begin the slaughter today. Make time by deciding what you won’t do. Create the ideal world by removal. Do the work.

You can beat back complacency, you can become better, and you can change your world.

“Good Programming”

Jon Gilson, founder of Again Faster Equipment, recently had a blog post that seemed appropriate to post here. What he says in this article is pretty much spot on with the principles that guide the programming at BHCF. Here’s part. Click this link for the whole thing.

Most of your athletes don’t need to squat snatch on a daily basis; they need to squat. They don’t need to rope climb; they need to do pullups. They don’t need double unders; they need to sprint.

Pick the big exercises, the simple movements, ones that move the athlete’s center of gravity a long way using low coordination movement patterns. Layer on high coordination movements as a supplement, an expression of power best suited to those who already exhibit virtuosity as the basics, those you consider advanced, those who plan to compete.

Further, most of your athletes don’t need to work out for a half hour. They need to bust their ass for five to ten minutes. They need anaerobic training.

Posted in WOD

WOD Thu Sep 11, 2014

Strength: Deadlift 5 (75%) – 3 (85%) – 1+ (95%)

Then…

5 wallballs
10 kb sdhp
15 parallette jumps (total)
20 walking lunges (total)

AMRAP in 15 minutes

Option 1: 70/55 kb
Option 2: 55/45 kb

Use the rower as a parallette if necessary.

Posted in WOD

WOD Tue Sep 9, 2014

Strength: Bench Press 5 (75%) – 3 (85%) – 1+ (95%)

Then…

50 situps
25 toes to bar
50 deadlifts
25 box jumps
50 pushups
25 ring dips

In any order, but for RX each exercise must be completed in its entirety before moving on to the next.

Option 1: 165/115; 30/24 box
Option 2: 135/95; 24/20 box

Modify this WOD by doing it in 5 rounds of 5/10 of each exercise.

Modify the ring dips by doing box dips.

If your hands are sore, do GHD situps instead of toes to bar. Talk to the trainer before using the GHD.

WOD Mon Sep 8, 2014

Strength: Back Squat 5 (75%) – 3 (85%) – 1+ (95%)

1+! Get after it!

Then…

20 pullups
10 front squats
2 laps

AMRAP in 11 minutes

Option 1: 155/105; 1st round of pullups is strict
Option 2: 115/75

4 round cap. If you get 4 rounds done before 11 minutes, write your time on the board, not your rounds and reps.

WOD Fri Sep 5, 2014

Strength: Bench Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

25 clean and jerks, followed by:

5 pullups
5 pushups
5 box jumps (24/20)

AMRAP in 11 minutes

Option 1: 165/115; chest to bar pullups
Option 2: 135/95

The clean and jerks are only done once, and do not count toward your score.

Choose a weight for the c/j that will allow you to finish them in no more than 5 minutes.

WOD Thu Sep 4, 2014

Strength: Back Squat 3 (70%) – 3 (80%) – 3+ (90%)

Then…

30 kb snatch or clean and press (35/25) (15r/15l)
30 situps
30 kb Russian twists (35/25) (total)
3 laps

Rest 1 minute

20 kb snatch or clean and press
20 situps
20 kb Russian twists (total)
2 laps

Rest 1 minute

10 kb snatch or clean and press
10 situps
10 kb Russian twists (total)
1 lap

Use a heavier kb if you want.

Monitor your own rest periods.

Standard penalties apply for dropping kettlebells.

Posted in WOD

WOD Wed Sep 3, 2014

Strength: Press 3 (70%) – 3 (80%) – 3+ (90%)

Then…

45 calorie row
30 burpees
30 wallballs
30 hang power cleans
15 burpees
15 wallballs
15 hang power cleans

In that order.

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

Modify the HPC with kb swings if you’d like.

WOD Mon Sep 1, 2014

Loredo

24 squats
24 pushups
24 walking lunges (total)
3 laps

6 rounds

Click here to read a little about Loredo’s sacrifice, which allows the rest of us the privilege of having the day off and working out on Labor Day.

Remember, only two classes tomorrow: 9am and 4pm.

Labor Day Hours

On Monday Sep 1 (Labor Day) there will be two classes, one at 9am, and the other at 4pm. All other classes are cancelled. We will likely be doing some sort of Hero WOD. Be there!

Posted in WOD

WOD Fri Aug 29, 2014

Strength: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

15 strict pullups
10 strict presses
5 burpees

AMRAP in 5 minutes

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

Rest 5 minutes

15 pullups
10 shoulder to overhead
5 burpees

AMRAP in 5 minutes

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

Your score is the total REPS accomplished. Write that number on the board. You’ll have to do the math. There are 30 reps in each round.

Lots of pullups in this WOD. If your hands are torn or will tear, do wallballs instead of pullups.

WOD Thu Aug 28, 2014

Strength: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Then…

1000m row
100 squats
100 situps
100 parallette jumps (total)

In any order, but each exercise must be completed in its entirety before moving on to the next.

Option 2: 750m row, 75 squats, 75, situps, 75 jumps
Option 3: 500m row, 50 squats, 50 situps, 50 jumps