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.

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Firefighter Combat Challenge

We would like to invite everybody down to the 2nd Annual Firefighter Combat Challenge. It will be held at 7th & Main this Saturday and Sunday. The event starts at 1:00 pm Saturday and 11:00 am on Sunday. Bring the entire family, there is plenty for the kids to do, and it’s all free. We would also like to put together one or maybe two corporate teams. These teams consist of 5 people a team. You will run the course as a relay. We would love to put together a women’s and men’s team. So far I have got 3 ladies ready to run. I need 2 more ladies and 5 men. Post to comments if you would like to run. First ones to sign up get to run.

— Justin