WOD Thu Apr 24, 2014

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

Don’t forget the + reps on the 3rd set!


Deficit Pushups (hands on 45/25 plates)

25/20/15/10/5 reps per round

30 double unders AFTER each round (150 total)

“Why You Should Not Be Running”

Sorry, distance runners. Consider this article tough love. Click here for the whole thing.

The body’s basic response to a stress of any type is to recover from that stress in a way that makes it less likely to be a stress when next exposed to it. In other words, we adapt to stress by becoming better able to withstand it. This means that the adaptation to the stress is specific to the type of stress. An endurance stress is low-intensity and highly repetitive, meaning that each of the individual physical efforts that make up the run is easy — none of them are physically difficult from a strength perspective. If they were, you couldn’t do them over and over again for an hour. This means that the hard part is the cumulative effects of the run, not the strides themselves, which are easy.

Since the individual efforts that compose the run are easy, they do not depend on, nor are they limited by, the runner’s strength. Therefore, running cannot make you stronger, since it does not stress your ability to produce increasing amounts of force. Rather, it only depends on your ability to keep producing small amounts of force for an hour.

But more importantly, since running for an hour requires a different adaptation from the muscles, that adaptation will be favored by the muscles and will actively compete for precedence over a strength adaptation — especially if you’re not doing any strength training, or doing it wrong.

Quite literally, the more you run, the better you are at running and the worse you are at being strong.

WOD Wed Apr 23, 2014

Strength/Skill: Snatch

Full or power, from the floor or the hang. Go heavy, or work lighter on form. Talk to the trainer if you have questions.


3 snatches
5 toes to bar
7 box jumps (24/20)

9 rounds

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

WOD Mon Apr 21, 2014

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

Note that this week the reps are down but the percentages are up. Adjust your weights accordingly.


5 front squats
10 front rack lunges (total) (alternating legs but not walking)
5 shoulder to overhead
10 front rack lunges
5 thrusters
10 front rack lunges

AMRAP in 10 minutes

3 burpees every time the bar touches the floor, except after the end of a round

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

Hip Hinge Test

Hold the PVC behind your back by placing your hands behind the small of your neck and the small of your back (which hand goes where doesn’t really matter). For you to PASS this test, the PVC must stay in contact with your head, upper back, and butt throughout the entire hip hinge. Give it a go! If you passed the test you have a solid hip hinge. If not, here are some quick ideas on what might be wrong:

1. If the dowel is coming off of your butt, you are rounding your back

Quick fix: Arch your back instead!

2. If the dowel is coming off of your back, you are squatting too much

Quick fix: Maintain vertical shins and push your butt back!

3. If the dowel is coming off of your head, you’ve got too much rounding by the shoulders

Quick fix: Try moving the shoulders back and down. Keep a neutral neck and good posture!

WOD Fri Apr 18, 2014

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


12 burpees
6 overhead squats
3 muscle ups

5 rounds

Option 1: 135/95
Option 2: 95/65; replace the MU with 3 strict pullups and 3 strict ring dips

WOD Wed Apr 16, 2014

Strength/Skill: Clean

Any form of clean. Pick one and go heavy, or work lighter on form and technique.


500m row
100 double unders
50 pushups
10 power cleans

AMRAP in 15 minutes

Option 1: 185/125
Option 2: 135/95

If you’re sore from the bench press, substitute situps for the pushups.

If all rowers are occupied, you may begin your next set of DU and take a rower when one is available.

WOD Tue Apr 15, 2014

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

Get in groups and rotate through quickly.


21 shoulder to overhead
21 pullups
3 laps
15 shoulder to overhead
15 pullups
2 laps
9 shoulder to overhead
9 pullups
1 lap

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

Apologies to the 530am group, but according to the weatherman Tuesday is going to be the nicest day of the week. If it’s too cold at 530am, substitute rowing (450m/350m/250m) for the running.

“Pendlay vs. North vs. Klokov”

An interesting discussion in the differences in various Oly lifting styles. Click here for the whole article.

This year has been quite busy for me but also a very fortunate one. I was able to attend three major Olympic weightlifting seminars: Glenn Pendlay Level 1 & 2, Jon North’s Catapult, and the Norwood Weightlifting seminar featuring Dmitry Klokov, Ilya Ilyin, and Vasiliy Polovnikov. These seminars not only expanded my knowledge on weightlifting technique, but also made me aware that there are many different styles of weightlifting with their own separate complexities rather than a single method used by all. Glenn Pendlay taught the American classical style which I was very comfortable with since it was the style I was originally trained in. Jon North had his version of the catapult which really threw me off but I really enjoyed the technique. The Russian technique taught by Klokov and the others was crazy different and went against a lot of what we in America are taught to do. This article arranges the similarities and differences from the ground up from every seminar I attended this year.

Posted in WOD

CrossFit Sioux Falls

If anyone is ever out in the Sioux Falls area, feel free to drop in at CrossFit Sioux Falls. I mean literally, feel free. They won’t charge you. BHCF has an agreement with CFSF to allow drop-ins from one another’s gym without charge, so don’t be afraid to take advantage of it.


Beginning on May 1, sales tax will be applied in addition to the monthly membership fee, rather than being included with the monthly membership fee. Let Richie know if you have any questions.

Posted in WOD

WOD Mon Apr 14, 2014

Strength: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

If you’re new to CrossFit and/or new to lifting weights, there’s no need to follow the Wendler program or to be concerned about your one-rep max, or percentages thereof. Just work on getting familiar with the movements and developing confidence in your ability to move well with a loaded barbell. Remember, always: Form > Consistency > Intensity. Talk to the trainer.


7 deadlifts
10 knees to elbows
13 box jumps (24/20)

AMRAP in 12 minutes

Option 1: 185/125
Option 2: 135/95

Just because you CAN do Option 1 weight doesn’t mean you should. Every set on the DL should be unbroken.

Wendler 5-3-1

For the next several months (at least) we will be following Wendler’s 5-3-1 strength program. What that means is that we will be doing four lifts every week (back squat, bench press, deadlift, strict press), spread out over three or four days. Click here for a good summary of how Wendler works.

The easiest way to follow the program is to use one of the many Wendler spreadsheets available for free on the internet. Click 1) here, 2) here, or 3, here for examples, or just google “Wendler spreadsheet” and pick the one you like best.

Or you can do it the old fashioned way. Hopefully you tested your one-rep max in all those lifts last week. Take that number and multiply it by .9 to determine what 90% of your one rep max is (let’s call that your adjusted one-rep max). Record that number for all four lifts.

Wendler works in four week cycles, and every time we lift we will do three work sets (after a couple of warmup sets). The first week looks like this:

Set 1: 5 reps at 65% of adjusted one-rep max (that’s 65% of 90% of your tested one-rep max)
Set 2: 5 reps at 75% (again, 75% of 90%)
Set 3: 5+ reps at 85% (85% of 90%)

Notice that + after the 5 on the last set? What that means is that you do the last set to failure. If you get 5, keep going until you can’t get any more. These + reps are the most important reps in the whole program, and it’s essential that you challenge yourself on them.

This is the template for all four lifts during the first week. We will talk about the second week later.

Any questions?

WOD Fri Apr 11, 2014

Strength: determine your one-rep max for back squat, deadlift, bench press, or press (your choice)



3 laps
15 overhead squats (95/65)

5 rounds

Modify this WOD by doing lighter weight on the OHS and/or fewer than 5 rounds.

Make-up Yoga Class

Due to the cancellation last week, Suzette is holding a Yoga class this Sunday (Apr 12) at 10am. Hopefully some of you can make it! And if you haven’t ever gone, give it a shot. It’s definitely worth your time.

Posted in WOD

WOD Thu Apr 10, 2014

Strength: determine your one-rep max for back squat, deadlift, bench press, or press (your choice)

Gotta get all 4 done by the end of the week.


10 toes to bar
20 kb swings
30 lunges (total)

AMRAP in 16 minutes

You must row 1000m at some point during the WOD. The row does not count toward your score.

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

WOD Wed Apr 9, 2014

Strength: determine your one-rep max for back squat, deadlift, bench press, or press (your choice)


Every minute on the minute, perform:

1 shoulder to overhead
1 box jump

Rest for the remainder of the minute.

Add 1 rep to each exercise in each subsequent minute.

Go as far as you can. As long as you complete all reps within the minute, you advance to the next minute.

If, within the first 10 minutes, you aren’t able to complete a round, convert this to a 10 minute AMRAP with reps corresponding to the last round you finished. For example, if you finish the round of 6, but don’t make it through the round of 7, continue on at 6/6 AMRAP until 10 minutes are up.

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