WOD Tuesday August 2, 2011

Part 1: Skill Work

Spend 5 minutes working with the trainer on proper power clean technique

Part 2: WOD

25/20/15 burpees
Power Cleans (135/95)

3 rounds of 3 minutes each, with 1 minute rest between rounds

In each round you must first complete 25 burpees. Your score is the total number of power cleans you are able to accomplish before the end of the 3 minutes.

Part 3: MobilityWOD #2

Busy day!


The Leaderboard

You might notice that the leaderboard has been erased. Relax, if you were on the board, we wrote your time down. If it was for one of The Benchmark Girls or The New Girls it will be back. If it was for something else, it’s probably going to be gone.

The new leaderboard will be primarily for the named WODs mentioned (and linked to) above. It will also contain most of the one-rep max lifts and the miscellaneous stuff like rowing and consecutive pullups.

CrossFit Games standards will be applied for any athlete trying for the leaderboard. This means that one of the trainers must witness and judge your individual performance. The trainer will count reps for the athlete, and award credit only for those reps that are performed with the full range of motion prescribed for that particular exercise. This also means that you cannot qualify for the leaderboard if you are doing the WOD with the group.

The point isn’t to be harsh. It’s to prepare athletes for competition, whether it be the CrossFit Games or a lifting meet or anything else.

If the group is doing a named WOD, and you want to do it for the board, then if time permits just wait until the group is finished and ask the trainer to watch you individually. Or do named WODs every Saturday. You are encouraged to aggressively try for the board, and the trainers will work with you as much as they can to make this possible.

No comments.

BHCF Mobility Project

We’re going to start including the MobilityWOD with our daily WOD. It won’t be every day, and there will be no set schedule for when we do it — it’ll just be here and there. But it will begin tomorrow.

Here’s the fun part: we’re going to start with day one of the MobilityWOD, and work our way through, all the way to day 365. It’s going to take a long time, but it’s going to be a great, great accomplishment when we’re done. We will feel better, be more flexible and more mobile, and become better CrossFitters because of it.

Many of the WODs will be uncomfortable, some even painful. There is a difference between good pain and bad pain. Do your best to withstand the good pain, but be sure to not go so far that you hurt yourself. Listen to your body.

You may scale the MobilityWOD just like any other.

There is always an explanatory video for the MobilityWOD, and we’ll post the video at the same time that the WOD is posted for that day — which is to say sometime around 7pm nightly. If you can spare a couple of minutes, please watch the video before you come to the class.

Here’s the video for tomorrow’s WOD…


WOD Monday July 25, 2011

10 strict pullups
20 kb swings (55/35)
30 box jumps
40 pushups
50 situps
60 parallet jumps
50 situps
40 pushups
30 box jumps
20 kb swings
10 strict pullups


WOD Thursday July 21, 2011

5 tasks

Run 1 mile
100 Russian twists (total)
125 pushups (hands must come off the floor at bottom)
150 double unders (600 singles)
200 parallet jumps (total)

Can do exercises in any order and break them up in any manner you wish.


Sepak Takraw

If we ever happen to get bored of Hooverball, this should be our next sport…


Random WOD generator

Check this site out. It’ll program a WOD for you in one of several different categories. Might be fun to try out on a Saturday. I wonder if it has flutter kicks and mountain climbers in its list of exercises?



By now most of you have heard of the MobilityWOD. Kelly Starrett is a physical therapist who is an absolute wizard when it comes to biomechanics and body positioning as it relates to CrossFit. If you have mobility/flexibility issues, odds are your answer is somewhere in the MobilityWOD. It’s only a couple of minutes a day. Time well spent.

And just today I discovered the TechniqueWOD. It just started, but it’s apparently the same idea as the MobilityWOD. Looks like it could be awesome.

No comments.