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.


CrossFit Games BHCF Team Meeting

For anyone interested in competing on a BHCF team for the 2012 CrossFit Games, there will be a meeting at the gym on Monday Dec 5 at 7pm. Anyone who wants to be a part of the team is invited to attend.


WOD Thursday Dec 1, 2011

Bench Press

7 sets, each to failure. Your score is total reps accomplished.

Men’s RX weight is 165, 145, 125, 105, 85, 65, 45

Women’s RX weight is 105, 95, 75, 55, 45, 25, 15

Get in groups with people who are doing similar weights and rotate through.


5 pullups
5 burpees
5 burpee pullups

AMRAP in 8 minutes


Interview with Pat Barber

Pat Barber finished 8th in the Games this year. Check out this interview. Here’s part:

What’s the best advice you give to beginners in CrossFit?

Virtuosity and movement. Learn how to move well and then learn how to move well fast. Don’t learn how to move fast, learn how to move well. Far too often an athlete has great capacity in terms of their ability to go, but they will be hindered by their inability to move.

Get a good coach and work basic step by basic step as you can have really fast gains as long as you don’t go off on a focus driven tangent.

So find a good coach, learn the virtuosity and be patient.

No comments.

WOD Tuesday Nov 29, 2011

Three 5 minute AMRAPs

5 deadlifts (225/155)
10 pushups (hand release)

5 minutes rest

5 hang power cleans (155/105)
10 box jumps (must stand fully upright on box before jumping or stepping off)

5 minutes rest

5 push jerks (135/95)
10 toes to bar

Your score is the total reps accomplished.


“Why I Think Anorexics Belong in Crossfit”

This is an interesting article. Here’s part of it, click the link for the whole thing:

Originally my plan was to restrict calories, attend the class, and starve my way into euphoria until I had my cheekbones, hipbones, and ribcage on full display again. Don’t deny it, you’ve read Vogue before and you thought it was beautiful too… But that’s not what happened. I showed up, 3 times per week and instead of starving myself as I had originally hoped, I found myself so ravenous after the 1-hour torture sessions that I was asking for fruit with my coffee. Sometimes, I’d even have a snack a little later.

No comments.

WOD Friday Nov 25, 2011

Option 1: Christine

500m row
12 deadlifts (body weight)
21 box jumps

3 rounds

Option 2: Helen

400m run
21 kb swings (55/35)
12 pullups

3 rounds

No comments.


“Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.”

No comments.

WOD Wednesday Nov 23, 2011

Option 1:

Squat Clean and Jerk (165/110)

AMRAP in 5 minutes

This is Workout #3 from the CrossFit Games 2011 Open.

Option 2:


30 Clean and Jerk (135/95)

As we have previously discussed, when the workout calls for a “clean and jerk” there is no requirement that you pass through a full squat before standing the weight up in the rack position. So for Grace, there is no need to squat.

Open WOD #3, however, was different. Here is the full description:

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Open gym for the remainder of the hour. Feel free to do Annie, Jackie, Fran, or anyone else. Work on skills, goats, or mobility. Or go home and get a head start on the turkey. You earned it.

Happy Thanksgiving!