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

One comment.

CrossFit Games

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.

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A week of Firsts

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.

One comment.

WOD 7-06-2010

Deadlift 135lb men, 95lb women
Box jump 24in men, 20in women

No comments.

WOD 7-02-2010

50 Squats
1 lap
40 box jumps
1 lap
30 pushups
1 lap
20 situps
1 lap
10 pullups
1 lap

2 rounds

No comments.

Wod 6-30-10

For Time:

25 Double unders (100)singles

20 Parallette push-ups

15 Walking Lunges (m25,w10) lbs over head

10 Knees 2 Elbows

5 rounds

No comments.

The N Word


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

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Congratulations to Andy

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.

No comments.

WOD 6-29-2010




Do deadlifts with 75% of your max, keep rest between sets to a maximum of 2 minutes


4 laps around building

10 burpees

15 pullups

20 situps

3 rounds

No comments.

WOD 6-28-2010

50 box jumps
50 wall balls
40 box jumps
40 wall balls
30 box jumps
30 wall balls
20 box jumps
20 wall balls
10 box jumps
10 wall balls

No comments.

What are your goals?

What are your goals? Not just at the gym but in the rest of your life, too. I think everyone should have some sort of goal in and out of the gym. People without goals can lack focus, which eventually leads to lack of motivation and determination. Goals can give you the extra push you need to stay on track.

Justin and Keith set up small goals for each one of us to reach our full potential as well as provide additional skill we may not get from a WOD. Those goals could include being able to do one double under or reaching a new max in your deadlift. Overhead squats, pushpress, learning to master on kipping pullup, a butterfly pullup or even the dreaded handstand pushup are all attainable goals. There have been other kinds of goals — usually harder ones — that have included 1,000 burpees in a week or running 25 miles in a week.

I can’t say I’ve fully mastered or completed any of these yet, but they have planted the seed. Goals help you get to your full potential regardless if you meet the goal or not. Goals push you to dig from deep within and try your best. You will only improve and your WODs will come faster, you will get stronger, and you will gain the confidence and persistence to becoming a better athlete.

One of my biggest fears at CrossFit was that 18 feet of rope you see hanging in the gym. I set a goal for myself to climb the rope. It didn’t matter how pretty or quickly I did it. All I wanted was to overcome my fear and conquer the damn thing. I did it with persistence, practice and determination … and with a little added competition, I climbed the rope — not once — but twice. It took me nearly eight months, but I did it.

Set goals for yourself, follow Justin and Keith’s goals, learn to love them and you WILL succeed. It will make you stronger, faster and have more confidence in and out of the gym.

What are your goals? Post them in the comments.

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