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


WOD Monday Dec 12, 2011

Overhead Squat 5-5-5 reps


21 overhead squats (95/65)
30 double unders
15 overhead squats
40 double unders
9 overhead squats
50 double unders

For time


Rest 2 minutes

Strict Pullups (as many reps as possible — one attempt)

One comment.

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 or anything else, that’s wonderful, but there’s no need to record that on the whiteboard. Thanks.

–BHCF Management


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 and keep improving.

Click the link for the rest.

One comment.

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 working on the AMRAP, the others are doing DU skill work. When the first group is done with the AMRAP, they then switch to DUs. This should prevent people getting bunched up on the row machine.

No comments.


“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 your barbell from exercise to exercise and adjust the weight accordingly. Weights not being used must be placed back on the stacks — no weights laying around on the floor.

Time limit of 18 minutes.

Athletes: This is a difficult WOD, but there are many ways to scale it. You may scale the weight, the reps (25 per exercise for example), or both. You can also break it up into rounds. Be aware of the time limit, and don’t bite off more than you can chew.

Trainers: With larger groups consider doing a stagger start so people don’t get bunched up on the GHD or back squat racks. One group of 4 start, another group of 4 start a few minutes later, etc.

Ask any questions you may have in the comments.