WOD Wednesday Dec 28, 2011

25 thrusters (95/65)
25 kb swings (55/35)
25 box jumps (24/20)

Rest 3 minutes

20 thrusters
20 kb swings
20 box jumps

Rest 2 minutes

15 thrusters
15 kb swings
15 box jumps

Rest 1 minute

10 thrusters
10 kb swings
10 box jumps


WOD Tuesday Dec 27, 2011

20 deadlifts (245/165)
40 pullups
60 wallballs (20/14)
80 situps
100 double unders
500m row

1 round

Scale this WOD into rounds if you want — 4 rounds of 5, 10, 15, 20, and 25 reps.


WOD Saturday Dec 24, 2011

Open gym, but if you feel inspired, feel free to do…

The 12 Days of Christmas (courtesy of Rob Southards)

‎1 – Deadlift (315/225)
2 – Handstand Pushups
3 – Power Cleans (115/75)
4 – Ring Dips
5 – KB SDHP (70/55)
6 – Toes to Bar
7 – Situps
8 – Box Jumps (24/20)
9 – Hand Release Pushups
10 – Pullups
11 – Wall Balls (20/14)
12 – 1200m Row

No comments.

WOD Friday Dec 23, 2011


9 pullups
9 cleans (135/95)
9 kb swings (70/55)
9 toes to bar
9 push press or push jerk (135/95)
9 burpees

AMRAP in 20 minutes


“If you can’t be an athlete, be an athletic supporter”

And from our very own Susie Marcks, who writes one of the best blogs on the entire internet, there’s this:


Nobody (not even that little voice inside my head right now) gets to tell me if I am an athlete or not. There isn’t a ranking, or gauge, or any other device or scientific method that gets to tell me whether or not I’m an athlete. I just am. I am. I do the work. I have the love. It’s in me. I am an athlete.

And that goes for you too.

Click the link for the rest. It’s awesome.


“Eating Animals”

An interesting article from The Atlantic. Here’s part:

As any attentive observer of nature knows, life feeds on life. Every living thing, from mammals, birds, and fish to plants, fungi, and bacteria, eats other living things. Humans are part of the food web; but for the artifices of cremation and tightly sealed caskets, all of us would eventually be recycled into other life forms. It is natural for people, like other omnivores, to participate in this web by eating animals. And it is ethically defensible — provided we refrain from causing gratuitous suffering.

No comments.

“A Clean Workspace”

This is a great post from CrossFit West’s website. Click the link for the rest.

I have had tons of tweaks and aches from about a decade of CrossFit, but only one injury that really forced me to change my training. It was in the old HQ and I was taking Amundson’s class. I was moving across the crowded floor from one station to another and I stepped on the dangling end of the climbing rope that was lying on the floor. The twist of my ankle resulted in some strained ligaments that left me on crutches for at least a week and a cane for a while after. It certainly did not help my training any. There were not any rope climbs in the WOD we were doing that day in Greg’s class, so there was no reason for the rope not being tied up.

I learned a very important lesson that day, one which would have kept me from hurting myself if I had thought of it before the WOD.

Always tidy up your workspace before starting a WOD.

No comments.

“10 Tips For Success For The Crossfit Newbie”

This is a good one. Click the link for the whole thing.

1.) You’re Competing Against Yourself, Not Others
When it comes time to throw down in a wod, don’t feel like you have to do everything RX’d or be able to complete 20 rounds of Cindy right off the bat. Go at your own pace. Let the intensity find you. You need a solid foundation of strength and flexibility in order to progress into more demanding workouts. Start light, get your form down, and don’t worry about the mother of three who is deadlifting 250 as you struggle with the bar. Chase your own capacity before chasing the person next to you. Which brings me to my next point…


WOD Wednesday Dec 21, 2011

2 minute plank

250m row
50 double unders
25 situps
50 mountain climbers (total)

4 rounds

2 minute plank

If you get stuck waiting for a row machine, do burpees while you wait. Write the total burpees you did on the board (in addition to your time) for bragging rights.


“8 Reasons Why Women (Should) CrossFit”

This is a great article. Here are 2 reasons. Click the link for the other 6.

Here are 8 reasons why you (or a woman you love) should give CrossFit a shot:

1) It’s always challenging you to learn new exercises, so it keeps workouts fresh and exciting. Walking at an incline on the “dreadmill” 30 minutes a day, 5 times a week? No, thank you. There are more fun (and productive) things to be done!

2) It strengthens your core (WITHOUT doing 200 reps a day of ab-specific work). CrossFit includes so many compound exercises that whether or not it’s your goal, you will build core strength. So, once you inevitably peel away fat you’ll have some amazing abs to show for it.

No comments.


A while back someone asked what the goals were for BHCF’s programming. There was an easy answer for that, at least according to CrossFit dogma: the goal of the workouts is to increase work capacity across broad time and modal domains. In other words, to be good at any physical challenge — those which require short bursts of intense strength and effort; those which require sustained cardiovascular endurance and stamina; and everything in between.

Strength and fitness are directly interrelated. The stronger you are, the more work you will be able to do over longer periods of time. When you have to do 80 deadlifts during a WOD, it’s going to be easier to move that weight if your one-rep deadlift max is heavier. Greater strength leads directly to better performance.

Without giving some attention to strength, your overall capacity for fitness is limited. There is only so fit you can become without focusing on becoming strong as well. This has been the thinking behind the programming over the last few weeks at BHCF.

In the future we won’t be strength training quite this much, but we will be lifting more than we had in the past. It’s part of the duty we owe to you when you sign up for a gym promising to forge elite fitness. You can expect a strength/skill exercise followed by a short to medium WOD 2 or 3 days a week. The other days will be regular metabolic conditioning workouts of medium to long length comprised of constantly varied functional movements.

Aside from the overall goals of our programming, we realize that everyone has his or her own individual goals too. Strength training may not be your thing. We get that. That’s why we call it a strength/skill exercise: if you don’t feel like going as heavy as you are able to, it’s a great opportunity to work one-on-one with a trainer on technique. Or work on flexibility and range of motion. Or work on speed. Tell the trainer what your goals are, and he or she will work with you to help accomplish them.

Inevitably you will see barbell exercises come up in WODs. As you become stronger and more technically proficient in those movements, your performance will improve … and everything else along with it.


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.


20 kb swings (55/35)
20 pushups
20 squats

5 rounds


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.


5/3 HSPU (5 for men, 3 for women)
10 front squats (135/95)
15 situps

5 rounds