30 kb swings (55/35)
20 knees to elbows
10 barbell ground to overhead (135/95)
AMRAP in 18 mins
30 kb swings (55/35)
20 knees to elbows
10 barbell ground to overhead (135/95)
AMRAP in 18 mins
50 box jumps
3 rounds, done in teams of 2 or 3, depending on how much work you want to do. Can also be done solo but there is a 50 minute time limit.
This hero wod will be done in honor of Air Force veteran Mark P. Little, who recently passed away after a four year battle with cancer. Mark is the father of Marine Mark, frequent guest at BHCF and CrossFitter extraordinaire. Rest in peace, Mark P. Little.
AMRAP in 20 mins
Clean and Jerk
–5000lbs men, 3500lbs women
Goal is to do it in as few reps as possible.
Option 2, if your shoulders are too sore from the Turkish get-ups
–10000lbs men, 7000lbs women
Again, goal is to do it in as few reps as possible.
500 mountain climbers
500 flutter kicks
100 double unders (300 singles)
50 knees to elbows
50 Turkish get-ups (35/25) (25 reps per arm)
Can be performed in any order. Can also be broken up in any way you want. But to get an RX, Turkish get-ups must be performed as in video below.
Hi all, Will here. Justin has asked me if I’d do some writing on the the BHCF website every now and again. I think it was his way of saying that I’m a better BSer than CrossFit trainer. I couldn’t come up with any arguments as to why he was wrong about that. So here I am.
What’s in it for me? Well, I’ve got the keys to the website now, and I’ve already changed the password. Comments are enabled and require no registration or logging in. Don’t like the WOD? Let Justin know. The only one who can delete your comment is me — and I’m Justin’s biggest problem child anyhow, so I’ll probably agree with you. Especially if you’re complaining about mountain climbers. Or flutter kicks.
Seriously, the best thing about blogs is the interaction that occurs in the comments, so please share your thoughts on any post or topic at any time.
I’ll also get to do the programming once in a while, to give Justin a break and to keep it constantly varied. This week is all me. I hope you enjoy. But don’t worry, it won’t be very often, because Justin’s great at it. I think most people at BHCF feel that way. I know I do. (But I’m still gonna complain about mtn climbers and flutter kicks.)
Just one more thing: we’re doing both HSPU and DUs this week. That’s not because I’m good at them. It’s because I want you to get good at them.
6 handstand pushups (or 30 second handstand hold)
9 ring dips
12 kb swings (55/35)
15 box jumps (24/20)
AMRAP in 18 mins
Try for partial range of motion on the HSPU rather than handstand holds — even if the range of motion is only a couple of inches. Use abmats to shorten the distance to the floor.
To get an RX, you must finish the round you are working on when time expires. Those additional reps do not count toward your score.
10 Front Squats (135/95)
The new T-shirts are here come and get them, one for $25 or two for $45.
You Know you are a Crossfiter when:
Hello Cross fitters!
First of all thanks for all the response I have gotten from those of you who want to see Justin go to the World Finals!
After watching Justin dominates at the local Firefighter Combat Challenge, Jared and I asked Justin if he was going to go to the championship since he qualified, he of coarse said no that it would cost a lot of extra money that he did not have right now to spend on something like that. After talking to Jared and a few other people who also wanted to see Justin go, I decided to email Justin. I asked him if the trip was paid for would he want to go to the Worlds. Of course it is hard for any of us to accept money, but he put his pride aside and said Yes, well actually he said “Hell Yes” and was very , very grateful and told me he would make the Gym proud (which I am sure all of us believe he will)!
So right now we are looking to raise $1,500 so send him, which for one person is a lot of money, but not much for a group to raise, and maybe we could even make a little extra for him, since I am pretty sure he is figuring on eating PB &J the whole time to save some money! Here are my thoughts so far. Maybe a BBQ at the Gym and sell some food ( Paleo I am sure J) also Yanni has some pizza coupons people could sell and we could make about $10 a piece on those. Also any one who is creative could make up a flyer to put at the fire stations and any other ideas would be great! We have some time and with all the people at the Gym I think we have a lot of connections that will make this goal easy!
So right now, if you want to email me email@example.com with any ideas or connections you may have and hopefully in a few weeks we can get our efforts going. I will try and be at the gym a few times next week if anyone wants to talk with me about ideas, and maybe next Saturday we can have a meeting.
Thanks everyone! I know Justin is very grateful for this opportunity and I told him I am looking forward to seeing him lying on the floor after every workout!! I was even thinking we could get him to do a burpee for every dollar we raise J although he has not agreed to that yet!
Jared and Kelie Willson
There has been a lot of talk around the gym about participating in Crossfit Games in 2011. Crossfit Games 2010 is this weekend. They will be streaming the event live on the internet. I am not sure how it works, but I am guessing that you can go to the main site www.crossfit.com and their will be a link to the live feed. If you are thinking about doing the games then this would be a great thing to watch, in order to give you an idea on what you are getting yourself into. Most have been talking about doing the Affiliate Games, while a few want to try the individual section. For those who have never heard of Crossfit Games, I will try to explain.
CrossFit Games was invented to find the “Worlds Fittest Person”. The CrossFit Games are the ultimate test of fitness. It’s a grueling three-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery. Most athletics have the luxury of knowing exactly what they are training for. CrossFit games you have now idea what you are going to be doing.
Crossfit Games workouts are designed to bring out athletics strengths and weakness. I like to compare CrossFit Games with UFC Fighting. Most of us have watched UFC fighting on TV. If you watched the fighting 15 years ago, it was a whole different type of fighting. Back then fighters would show up knowing only one thing, it might be that they were good at wrestling but didn’t now anything about boxing. I remember watching a match were a guy came out with one boxing glove on. He was hoping to hit the guy once and drop him. But they put him against a wrestler, the wrestler took him to the ground and the boxer was defenseless. Nowadays the fighters still have their strengths, but all show up being able to defend against anything that is thrown at them. You might have a fighter who is an excellent stand up fighter, but if he gets taken down he knows what to do to defend himself.
This is the way the Games are. You will always have your strengths that you depend on, but you should be able to get through any task that is set before you. For example, I have been struggling with double-unders. Last week I took one day and kept working on them until I got it. I’m not as good as Will, but I can do 6-8 at a time. Double-unders might not be one of my strengths, but if I am asked to do them in a workout I can at least get through them. If you are considering training for the Games, then know is the time to start working on your weakness. Pick something that you know are not good at and start working on it. Come in early and work on muscle-ups or stay a little later after the workout and work on your technique for clean and jerk.
The Affiliate Games works a little different. You still do not know what the workouts are, but you do them in teams. The teams consist of 3 men and 3 women. But during the workout you only use 4 people. You can pick and chose which 4 people you want to use for each particular workout. This way you can use your strengths for the workout.
You need to start working on your nutrition now. Stop shoveling crap into your mouth. We are going to start having a nutrition class on Saturday after class. It won’t matter how hard you train if you don’t have your nutrition dialed in. Remember “Ferrari don’t run on pump gas” and neither does an athletic. If you expect your body to perform at a high rate of speed and power then you need to feed it accordingly. Getting your nutrition plan together will be one of the hardest things you do. But once you get it dialed in it will also be one of the most rewarding.
Crossfit Games are getting bigger every year. A couple of years ago it was a small competition that only had about a 50 competitors. Now it has evolved into a massive competition. This year you had to go to a sectional competition and place in the top 20. Then those 20 went to a regional competition where only the top 4 move on to CrossFit Games. This year the top male and female will win $25000.00 and numerous other prizes. I predict that in a few years the prize purse will be double and you will see it on ESPN. The time to start training for the Games is know.
Wow what a week. Congrats to everyone this week i know that is was hot and the wods were tough. Good job. This week I watched some goals reached. So just a shout out to this clients for raising the bar to that next level. Katie great job on Rx ing the WODs and doing this while going to paleo diet. Andy with the heart of a warrior is now not only doing full pull-ups now but climbed the rope 10 time, jumped the 25″ box and is doing double unders what a week man great job. Susie did her first pullups today and continues to learn and challenge herself. Yanni and Ave who walk in and learned Double unders and now are well on there way to setting goals to do Double unders unbroken. Justin who texted me and stated he did 25 Du in a row, granted he didn’t do this at the gym and used his cheater rope lol. To Will who in his personal goal to do 100 DU is now up to 74. What a week of firsts great job.
Deadlift 135lb men, 95lb women
Box jump 24in men, 20in women
40 box jumps
500 m row
1 min plank
15 box jumps
20 kb swings
A.M.R.A.P in 20 minutes
25 Double unders (100)singles
20 Parallette push-ups
15 Walking Lunges (m25,w10) lbs over head
10 Knees 2 Elbows
I would like to start a nutrition log with willing cliental. My goals are to meet on pre determined days throughout the mouth EX: Saturdays after class. During this time the active members would share success stories and tips for those of us that struggle. So for the interested parties please fill free to stay a little after 1200 this Saturday. Also any and all suggestions are welcome after all we have to ad bided by it. Trojanowski
Congratulations to Andy on getting some of his first pullups without using any bands. Andy came to us about 3 months ago. He started out using two bands together and doing jumping pullups. Andy has make some tremendous gains in a very short amount of time. If you see him, give him a ” atta boy” and remind him that he is no longer allowed to use the bands. No matter how many pullups are in the WOD.
Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes
4 laps around building