Posts Categorized: WOD


Kelly Starrett thinks ibuprofen and other NSAIDs are bad news. No good coach should allow their athletes to take ibuprofen at anytime. Even if they are hung over. Click here for the whole thing.

Why Weightlifters Should Appreciate CrossFit

Thanks to Bryan Kemper for passing along this awesome post from a weightlifting forum, written by Glenn Pendlay. As weightlifters, or those that use weightlifting movements in training, squat deep, and worry more about lifting more weight than about how defined our arms are (I would guess this describes most on this board)… what did more »


Anyone recognize the BAMF wearing the blue shirt in the picture on the CrossFit Endurance site today? Not the big picture at the top, but the smaller picture below, the one accompanying the WOD for Wednesday Jan 25.

More from Bingo…

This is great stuff. With each WOD it’s helpful to think about two things, what the programmers are looking for, the programmed stimulus, and what you wish to accomplish that day in that particular WOD. Using this WOD as an example, top CrossFitters (men and women) will do this as Rx’d and just fly through more »

WOD Tuesday Jan 24, 2012

Strength/Skill: Cleans If your form is good and you’re feeling up to it, go for a heavy single. Otherwise, work on technique with lighter weight. Then… Elizabeth Cleans (full squat) (135/95) Ring Dips 21/15/9 15 minute time limit, so scale the weight accordingly.

“Them vs. Us”

Them vs. Us THEY have CNN or Kelly Clarkson playing in the background. WE have other members cheering you on to finish your last rep. THEY have cardio machines that tell you you’re going too fast. WE have trainers that are telling you you’re not going fast enough. THEY have mirrors. WE have trainers that more »

WOD Monday Jan 23, 2012

5/3 handstand pushups (or 20 second handstand hold) 10 barbell ground to overhead (95/65) 20 wallballs (20/14) 40 double unders 5 rounds

How Much Protein do you Need?

About 150 grams a day, according to Michael Colgan, PhD. Here’s part of an interesting article. Suck the water out of a lean athlete and you are left with mostly protein. More than half the dry weight of your body is protein, over 100,000 different proteins, each precisely constructed from gene expression. The structure of more »

WOD Friday Jan 20, 2012

Skill Work: Clean and Jerk Then… 3 strict pullups 6 clean and jerks (135/95) 9 bar-facing burpees AMRAP in 12 minutes EVERY REP COUNTS!

WOD Thursday Jan 19, 2012

1000m row 500 single unders 100 kb swings (55/35) 50 knees to elbows May be done in any order but each exercise must be completed before moving on to the next. Scale the WOD by doing it in rounds.

“This is how I roll”

A good article on foam rolling. Here’s part, click the link for the whole thing. So now you know if you tear muscles, you tear fascia. What you don’t know is every time you work out, you are tearing muscle fibers. It’s nothing to be scared of as that’s how you build strength. However, both more »

WOD Wednesday Jan 18, 2012

Overhead Squat 3-3-3 Or work on OHS mobility, flexibility, and technique. Then… 21 overhead squats (95/65) 42 pushups (or ring pushups) 15 overhead squats 30 pushups 9 overhead squats 18 pushups


“You guys that worry about eating ‘clean’ are actually merely bodybuilders looking for justification for your obsession with abs. You cannot get big and strong on 3000 calories a day. And you cannot eat 7000 calories a day and eat perfectly ‘clean.’”

WOD Monday Jan 16, 2012

Roy 15 deadlifts (225/155) 20 box jumps (24/20) 25 pullups 5 rounds 40 minute time limit This is a Hero WOD. Hero WODs are named in honor of military and law enforcement members who have died in the line of duty. Accordingly, these WODs are longer and more challenging than most WODs. Completing a Hero more »

WOD Friday Jan 13, 2012

The Chief 3 power cleans (135/95) 6 pushups 9 squats AMRAP in 3 minutes Do 5 cycles with 1 minute rest in between each. Your score is the total reps accomplished in all 5 cycles. Yes, you’ll have to do some math, but each full round has 18 reps.

Also from the mainsite…

The CrossFit mainsite has lots of interesting information posted on a daily basis. Ya’ll should check it out. Also check out the comments to the posts. There’s a guy named “bingo” who, in the month of January each year, writes comments that are directed toward those who are new to CrossFit. His comments are well more »

Mainsite Pic

Wintertime BHCFer and pullup master Heather Cronin’s husband Mike is pictured on the CrossFit mainsite ( today! I’d post the photo but that might get us into trouble, so just click here instead. Ok, so he can climb, but what’s his Fran time? Just kidding. Congrats Heather and Mike! You’re famous!