WOD Thursday July 7, 2011

3 laps

15 cleans (135/95)
9 hang power cleans (135/95)
6 jerks (Justin, Steve, Paul, Brad, Derek, and Kelie)

3 laps

10 cleans
6 hang power cleans
4 jerks

3 laps

5 cleans
3 hang power cleans
2 jerks

3 laps

NOTE: The range of motion required for a “clean” in CrossFit is to take the weight from the floor, pass through a full front squat (below parallel — meaning the hip joint is below the knee — not AT the knee but BELOW the knee), and then stand upright with the weight in the rack position. For a “power clean” you take the weight from the floor but are not required to pass through a full-depth front squat before standing upright. For a “hang clean” or “hang power clean” you begin with the weight at your hips (as if you had just done a deadlift), not from the floor.

Feel free to argue about this in the comments.



I can’t keep up with the spam on this blog, so I had to change one of the settings. You can still post comments without registering or logging in, but the first time you comment I will have to approve it before it appears. Once you’ve had a comment approved, all future comments you make will appear immediately. Sorry for the inconvenience.

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WOD Friday July 1, 2011

Row 500m for time


3 mins rest between rows

Write two times on the board: 1) total time over the course of the 3 rows, and 2) your best 500m time.

One comment.


Has anyone heard the story of the boiling frog? The idea is this: if you drop a frog into a pot of boiling water, the frog is going to immediately recognize the undesirability of the situation and try its hardest to get out. But if you put a frog in cold water, and then gradually heat it, one degree at a time over the course of a couple of hours, the frog is never really going to notice the moment it goes from cozy hot tub to scalding death pot, thus putting up no resistance as it allows itself to be boiled.

I’m going to take the boiling-frog approach to the new burpee challenge. My goal is to do each day’s burpees unbroken. If I can do, say, 30 burpees unbroken today, surely I can do just one more than that tomorrow. All the way to 75. Right?

Who wants to be boiled alive with me?


WOD Monday June 27, 2011


1000m row
50 burpees
50 box jumps
800m run

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.


WOD Thursday June 23, 2011

Option 1
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.

Option 3
500 mountain climbers
500 flutter kicks

For time.


WOD Wednesday June 22, 2011

5 Tasks

1000m row
100 double unders (300 singles)
50 situps
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.


I’m in charge here

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.


WOD Tuesday June 21, 2011

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.

One comment.

Fill in the Blank:

You Know you are a Crossfiter when:

  • You Can’t hold a beer in your had that night
  • You cant sleep because you know you can do it faster
  • You chalk the steering wheel before going on long drives or its already chalked…….just in case
  • When you have and WOD KILLA sticker on your rear window and get stopped 3 times by the cops on your way to work to explain what it means.  Then they tell you your crazy.
  • You deadlift you 125lbs dog in and out of the car.  No jumping allowed.
  • You jump off the bed and yell TIME at the end of “Relations”
  • You see a tree branck or any horisontal hanging object and feel the need to do a pull-up.
  • When your 3 year old is teaching her friends to do a burpee.
  • You own more workout shorts the jeans
  • You realize you want to be strong not skinny
  • You do burpees in the dressing room before you buy workout pants to ensure you crack doesn’t pop put
  • You hands look like you’ve been washing then in battery acid.
  • You plan all meals around WOD and your WOD is all you think about all day long.
  • You start noticing that you squat perfectly when bending over to do ANYTHING
  • You do a Different girl everyday of the week
  • You can actually feel your blood run through your veins faster when you hear 3,2,1, ….Go!
  • You dont go to the gym, you train
  • You say things like” i need to shave my hands” and your no crazy.
  • The people at your gym have become your family
  • You go out in public and wonder what random people’s FRAN time would be
  • You get bummed out because it is your rest day
  • You choose 21159 as your PIN number.

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Road to Combat Challenge

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 keliev@hotmail.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

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