Posts By: Will

BHCF Holiday Hours

Open Saturday (12/24), closed Monday (12/26). Merry Christmas!

WOD Monday Dec 19, 2011

Strength/Skill: Push Press 3-3-3-3-3 reps Concentrate more on using good form rather than moving heavy weight. Ideally, move heavy weight with good form, but do not sacrifice form for weight. Then… 20 kb swings (55/35) 20 pushups 20 squats 5 rounds

The Glute-Ham Raise

This exercise is so much harder than it looks. It’s like a strict pullup for your hamstrings. Try it sometime. Glute Ham Raise w/ Subs from CrossFit Verve on Vimeo.

WOD Wednesday Dec 14, 2011

Strength/Skill: Clean 1-1-1-1-1 Go for PR, work on technique with light weight, or anything in between — whatever you want to do. Then… 5/3 HSPU (5 for men, 3 for women) 10 front squats (135/95) 15 situps 5 rounds

WOD Tuesday Dec 13, 2011

Bench Press 5-5-5-5-5 reps Then… 10 toes to bar 10 pushups (hand release) 10 kb swings (55/35) AMRAP in 14 minutes

WOD Monday Dec 12, 2011

Overhead Squat 5-5-5 reps Then… 21 overhead squats (95/65) 30 double unders 15 overhead squats 40 double unders 9 overhead squats 50 double unders For time Then… Rest 2 minutes Strict Pullups (as many reps as possible — one attempt)

WOD Friday Dec 9, 2011

100 squats 75 situps 50 pushups 25 pullups 25 burpees 50 kb swings (55/35) 75 lunges (total) 100 double unders

Prescribed Scaling

I think Kelie Willson may have written this article: I guess, while I understand some people’s frustration, I just don’t agree that it is helpful to post a “women’s weight” … unless you want to give women something to ignore and we’ll just lift heavier. Click the link to read the whole thing.

The Whiteboard

In the future, please refrain from writing notes on the whiteboard about the modifications you may have made to the WOD. We’re interested in 1) your name, 2) your time or rounds or reps or load, and 3) whether or not it was RX. If you choose to go above the RX weight or height more »

WOD Thursday Dec 8, 2011

Front Squat 3-3-3-3-3 reps Then… 5 cleans (115/85) 10 pullups 5 burpees AMRAP in 10 minutes

The G Factor

Good article sent by Non-Crazy Kelie. Here’s part: According to much of this new work, what matters is not current performance, but rather growth potential – what you might call the G-Factor — the complex, multi-faceted qualities that help someone learn and keep on learning, to work past inevitable plateaus; to adapt and be resourceful more »

WOD Wednesday Dec 7, 2011

Press 3-3-3-3-3 reps Then… 6 push press (95/65) 8 kb swings (55/35) 10 box jumps (24/20) AMRAP in 12 minutes

WOD Tuesday Dec 6, 2011

Part 1: Double under skill work (15 mins) –PR consecutive DUs –do 100 DU for time –or just work on DUs for 15 minutes Part 2: 200m row 20 pushups AMRAP in 15 minutes If there are more than 6 athletes in a class, do the row/pushup AMRAP in heats. So if one group is more »

MRQOTD

“But then again, those who argue against squatting and deadlifting on the same day may just be pussies.”

WOD Monday Dec 5, 2011

5 Tasks 50 deadlifts (135/95) 40 back squats (135/95) 30 hang power cleans (95/65) 20 GHD situps 10 clean and jerk (155/105) Can be done in any order you want but must complete all reps of each exercise before moving on to the next. Athletes may only use one barbell for this WOD. You take more »

WOD Friday Dec 2, 2011

8 power snatches (95/65) 16 front squats (95/65) 8 bar-facing burpees 4 rounds Then… MobilityWOD #13