The CrossFit Games Open: A Plea from Kelie Willson

This is from Kelie Willson (the less crazy one). She speaks the truth below.


So I am going to do my best to convince each and every one of you to join the CrossFit Open this year..(Or at least 50% of you!) This is the second year CrossFit is doing the Open for everyone to have a chance to compete. For those of you who were not around last year, or are not quite sure what the Open is I will give you the down and dirty! Basically you sign up online ( $10 I think ) and then every Tuesday for 5 weeks CrossFit will post a WOD for all 20 million (maybe not quite that many) people who signed up to complete. You will have until Sunday at midnight to complete the workout. Justin had said BHCF will be doing the WODs on Saturdays (and maybe Wednesdays) and we will have judges for everyone (to submit your score all reps and range of motion will be judged by a Level 1 Trainer). Now I know by now you are probably thinking…Yea right! Like I am going to finish any workout CrossFit posts! Running through your mind you are thinking 10,000 burpees for time…20 Lsits followed my 50 Muscle ups..! But NO!!! The goal of the Open is to get as many people of all athletic abilities to be able to compete! The first 3 WODs last year were very doable…and even the ones that got a little harder (enter Muscle Ups) were programmed so you could at least do 1 rep of the WOD, which would get you to stay in the competition for all 5 weeks! So please don’t let your fear of not being able to do one of the WODs stop you from signing up! Every week you log your score and then you can see where you fall in place with the millions of other people from around the world!

Now I am going to be a little selfish and tell you another reason I want people to sign up. Every week the top 3 Men’s scores and top 3 Women’s scores will count towards a team total. If we get enough points to place us in the top 30 teams BHCF has a chance to send a team to Regionals!! So the more people we have to try and get us points the better! You never know when one workout may have all of your strengths and could put up a good score for BHCF!!

All that being said the main reason I think people should show up is because it is a great experience! Going through a WOD with the whole gym cheering you on, encouraging those who are struggling through the same WOD you just finished! No matter your score or where you place I believe the Open will make you a better Crossfitter! The Open is for EVERYONE so please sign up!


WOD Wednesday Feb 1, 2012

Do 3 of the following, in whatever order you want, resting 5 minutes in between.

1. 1000m row

2. Annie

3. 100 wallballs (20/14)

4. 100 burpees

5. 250 double unders

NOTE: If you only have time for 2, that’s ok.


Alternating Grip or Hook Grip for Deadlifts?

Thanks to Rob Southards for sharing this long but informative article. Click the link for the whole thing.

Other trainees opt for the alternated grip from day one simply because it is easier and they can hold more weight. The logic there is that stronger is stronger. However, what these trainees are missing is that eventually, when the alternating grip fails as well, and it will, they will have no alternative other than straps. We must realize also that the alternated grip is not a “stronger” grip but simply an augmented one. Eventually, these lifters will have to play catch up with dedicated grip strength (supporting grip) work. The lesson here is train your grip from day one. Using a regular pronated grip, which means both palms are facing your body, challenges your grip and therefore makes it stronger. Saving the alternated grip for when you really need it provides a padding.

Let’s explain this another way. The alternating grip is not “magic”. There is a simple mechanism at work. Having a stronger supporting grip in general means you can support more not just with a double overhand grip but support more with an alternating grip. Since the double overhand grip trains the supporting grip by forcing us to maintain our hands closed or lose the bar, our grip gets stronger. This simply means, that in the long run we can avoid using straps for longer. And if we do supplementary grip work, we can support some amazing loads! But the alternating grip is not the only game in town. The hook grip can also be used.

One comment.

Fish Oil

Thanks to Kelly Bruhn for passing along this article about the benefits of fish oil. Here’s an excerpt. Click the link for the whole thing.

Fish oil is well known for its beneficial cardiovascular and cardiac health effects. In 2004 FDA approved a prescription fish oil preparation for treatment of high blood triglycerides (hypertriglyceridemia) 1. However, recently several studies have shown that fish oil also has other beneficial effects, which might appeal more to the younger population, and especially to fitness and bodybuilding enthusiasts. One of these effects is fat loss.

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WOD Tuesday Jan 31, 2012

Skill Work: Power Clean, Hang Power Clean, and Push Jerk

The goal here isn’t necessarily to go heavy; you can if you want, but the idea is more to warm up these movements for the WOD.


1 power clean (155/115)
1 hang power clean (155/115)
1 push jerk (155/115)

One round every 30 seconds for 10 minutes. Round 1 starts at go and must be completed by :30 on the clock. Round 20 starts at 9:30 and must be completed before the clock says 10:00. You may not start round 2 until the 30 seconds for round 1 has expired, and so on.

If at any point 30 seconds expires before you finish the round, note the number of rounds you completed before reaching failure. You may then attempt to finish the 20 rounds but there is a strict 20 minute time limit. If you get 20 reps of each exercise in 10 minutes, you’ve completed the WOD as prescribed.

Then, Part 2 (if and only if you completed Part 1 RX)…

Rest 1 minute, move the weight to 185/135, and continue for another 5 minutes, with one round every 30 seconds. Round 21 starts at 11:00 on the clock. If you can complete the additional 10 rounds, you get the elusive (and perhaps unprecedented) double RX.


WOD Friday Jan 27, 2012

20 push presses (75/55)
20 overhead squats (75/55)

5 rounds

This WOD is going to lead to some sore shoulders. The weight is light, so consider scaling the rounds if you think 100 reps of each exercise might be too much.


WOD Thursday Jan 26, 2012

Dynamic Effort Bench Press and Deadlift

Dynamic Effort means using submaximal weight (50%-60% of your one-rep max) and trying to move it quickly, with speed and explosiveness. Think about trying to make the bar jump, either off the floor or off your chest.

8 to 12 sets of 2 or 3 reps. Work in small groups using similar weight and rotate through, with little rest between sets. Spend 15-20 minutes on each, bench and deadlift. Some start on bench, some start on deadlift.


10 burpees
10 box jumps

AMRAP in 8 minutes

Here’s a video of the Westside Barbell folks doing dynamic effort box squats. The same principles apply to dynamic effort bench and deadlift. There’s a part 2 and part 3 of this video series as well.

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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.

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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 we used to complain about?

1. No place to train with bumpers and chalk.
2. Getting hassled about dropping weight
3. “Trainers” at the local globo gym telling us squatting deep was gonna ruin our knees.
4. Girlfriends not wanting to squat because she is afraid she will get “bulky”
5. For the competitive weightlifters among us, getting asked “how much ya bench?” after telling someone you are a weightlifter.
6. Trying to explain what a snatch is to someone, usually ending with a pantomime then the words “you know, like they do in the Olympics”
7. If you ever tell someone, hey you should try it its fun, being told “oh no, I could never do that”
8. Being surrounded in any gym by folks that think eating red meat or fat is the enemy of good health or a good looking body.
9. Curls in the squat rack.
10. Pink dumbells.

So with Crossfit you get…

1. 2000 + more gyms around the country with bumpers and chalk.
2. Most Crossfitters would think you were weird if you DIDN’T drop weights.
3. They may debate where to put the bar on their backs, but they all squat deep.
4. Crossfit girls squat heavy and are proud of getting a rounder butt from it.
5. Most Crossfitters don’t bench press, they might ask you how much you squat instead.
6. Most Crossfitter’s snatch, those that dont certainly know what it is.
7. Crossfit is filled with people people who not only want to try new things, but are willing to work hard to learn and won’t be put off by falling on their butt a few times.
8. Crossfitters, as a whole seem to be proud that they not only eat meat, but are able to eat GOOD (meaning eat a LOT) and still look good because they train so hard. A couple cookouts at Crossfit boxes remain the only two times I have seen women bragging about how many ribs they ate. And not fatties. Young, in shape women.
9. Crossfitters are the ones who will make fun of YOU, if YOU do curls in the squat rack.
10. Crossfitters only use pink kettlebells.

There’s more, too. Click the link and scroll down to comment #36.

One comment.

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 in a sprint. It’s perfectly OK to scale your weight in order to do this really fast, to experience what this does to your body. On the other hand, you may be interested in soldiering on and doing it as Rx’d, taking 3 or 4X what it takes the superstars and getting a Strength/Endurance stimulus. Also cool, if that is more consistent with your goals.

When asked if you should scale these to get similar times to predicted, or if you should do them as Rx’d even if it takes a long time, Coach always answers the same way.

Yes. 3-2-1…Go.

One comment.

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.



Cleans (full squat) (135/95)
Ring Dips


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 tell you how to correct your form.

THEY have biceps curls and cable crossover machines.
WE have squats and deadlifts that you’ll actually be able to transfer into real life.

THEY sell you a membership and hope you only come for one month.
WE want you to come as often as possible to help change your life.

THEY have a 20 minute workout in 2 hours.
WE have a 2 hour workout in 20 minutes.

THEY have a machine at the front desk where you swipe your card.
WE have knowledgeable trainers that are ready to give you all the fitness information that you ask for.

THEY train for looks.
WE train for life.

From CrossFit Montcon.


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

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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 your brain cells, your organs, and your muscles is pure protein. Even the hemoglobin that carries the oxygen in your blood is protein. The creation of a thought, the blink of an eye, the contraction of a muscle, every move you make, is controlled by thousands of different enzymes – and all enzymes are proteins, every one (1).

Body proteins are temporary. Each is being constantly rebuilt. Some enzymes last only minutes. Your skin is replaced every few weeks. Your blood cells are replaced every three months. Most of your muscle cells are replaced every six months. Yet, unlike carbohydrates and fats, your body has no store for protein (2). Body structure is rebuilt day-by-day, mainly from the proteins you eat, and from recycled amino acids from broken down body structures. To grow an optimum body you need to eat the right proteins every day.