10 Power Cleans 135/95
20 Burpees
30 Wall Ball
40 Double Unders
x2 Rounds
Tuesday, August 31, 2010
Sunday, August 29, 2010
Thursday, August 26, 2010
Gym Closed this Saturday
Due to circumstances beyond my control the gym will be closed this Saturday. I unfortunately have to attend a funeral, Keith is out of town, and Kelie is racing in a bike race. I apologize for any inconveniences this causes people.
Thursday August 26th 2010
7 Squats (185/135)
5 overhead lunges (45/25)
7 burpees
5 overhead lunges
6 rounds
5 overhead lunges (45/25)
7 burpees
5 overhead lunges
6 rounds
Wednesday August 25th 2010
15 vertical jumps
5 Turkish getups (5 per arm)
15 around the worlds
6 rounds
also must complete 500 meter row sometime during the wod
5 Turkish getups (5 per arm)
15 around the worlds
6 rounds
also must complete 500 meter row sometime during the wod
Wednesday, August 25, 2010
Monday, August 23, 2010
Monday Aug 22, 2010 WOD
For Time:
Run to the Mailbox and back
5 Sit-up Burpees
10 KTE
30 Mt-Climbers
10 Rounds
Saturday, August 21, 2010
Friday, August 20, 2010
W.O.D. Friday August 20th 2010
Partner Workout
Row
1000
900
800
700
600
500
400
300
200
100
While one partner is rowing the other partner accumulates as many points as possible
Points
ring dips=2 points
pullups=2 points
muscle ups=5 points
Hand stand pushups=5 points
If you have to use a band for any of the exercises then they are only worth 1 point
Row
1000
900
800
700
600
500
400
300
200
100
While one partner is rowing the other partner accumulates as many points as possible
Points
ring dips=2 points
pullups=2 points
muscle ups=5 points
Hand stand pushups=5 points
If you have to use a band for any of the exercises then they are only worth 1 point
W.O.D Thursday August 19th 2010
1st segment
Back Squat 5 sets of 2 reps
2nd segement
21-15-9
Deadlift (BW)
Floor Wipers
Back Squat 5 sets of 2 reps
2nd segement
21-15-9
Deadlift (BW)
Floor Wipers
Monday, August 16, 2010
W.O.D Tuesday August 17th 2010
1st Segment
Shoulder Press
5x3
2nd Segment
Clean
Front Squat
Push Press
Back Squat
Push Press
20 rounds 95/65
( you do 1 rep of each exercise without putting down the weight, so for example you clean the weight then immediately front squat it without putting it down, then you push press it and when you lower the weight you lower it onto your back and then you do a back squat, you then push press the weight off your back and then lower it to the ground, that would count as 1 round.
Shoulder Press
5x3
2nd Segment
Clean
Front Squat
Push Press
Back Squat
Push Press
20 rounds 95/65
( you do 1 rep of each exercise without putting down the weight, so for example you clean the weight then immediately front squat it without putting it down, then you push press it and when you lower the weight you lower it onto your back and then you do a back squat, you then push press the weight off your back and then lower it to the ground, that would count as 1 round.
Saturday, August 14, 2010
WOD Monday August 16th 2010
Black Hills CrossFit is quickly approaching our 1 year anniversy. Many of you have been here since we opened. You have seen the gym evolve and get better every day. As the gym grows so must our teaching and workouts. We don’t ever want people to feel like their getting bored. The trainers are very passionate about teaching and do everything we can do to give you the best training and coaching there is. We want Black Hills CrossFit to become the premier training facility of Rapid City. We continue to grow because of your referrals.
As we continue to grow we need to make a few changes, which we feel will make your training even better. The first is to have people showing up on time. If you’re going to be at the 5:00 class we need to have you ready to go at 5:00. It is very frustrating for the trainer and the clients to have others walk in at 5:15. Having 2 or 3 different stop watches going for 3 different groups is very hard on the instructor. It also takes away from the WOD and the competition of CrossFit. From know on the warm-up will be done in the first 15 minutes of the hour, there will then be about 5-10 minutes of instructions and any questions about the workout will be answered. We will then have the WOD starting at 20-25 minutes after the hour. If the WOD is already going when you walk in you will be asked to wait until the next class starts. We are not trying to makes things difficult for people; we are just trying to make your training better.
The next change we are going to make is with the warm-up. From now on clients will not be allowed to train without a proper warm-up. There are hundreds if not thousands of articles out there saying how a proper warm-up is the best way to prevent injuries. A proper warm-up gets the muscles lose and increases your core temperature. CrossFit workouts are like a sport. And every sport out there does a warm-up before playing. You wouldn’t find a UFC fighter who would walk in off the street and jump right in the ring and start fighting. The warm-up in going to be a little more involved and sometimes be done as a group.
We also have some very exciting news. Many of you have noticed some new faces in the gym. Some of those new faces are Bryan and Richelle Kemper. Bryan and Richelle are from Crossfit Alaska. They come from a well established gym and have lots of ideas and tons of experience. They are going to be helping me with programming the WOD’s. I believe there experience and ideas will take us to the next level. There will be some changes in the WOD’s and I hope you will embrace them and take advantage of the changes. I personally am very excited and ready to take my training up a notch.
The gym is just getting started. A year from know you will not even recognize it. We as trainers will do everything in our power to make this the best training facility in the area. If you as clients have any questions or suggestions please let us know.
As we continue to grow we need to make a few changes, which we feel will make your training even better. The first is to have people showing up on time. If you’re going to be at the 5:00 class we need to have you ready to go at 5:00. It is very frustrating for the trainer and the clients to have others walk in at 5:15. Having 2 or 3 different stop watches going for 3 different groups is very hard on the instructor. It also takes away from the WOD and the competition of CrossFit. From know on the warm-up will be done in the first 15 minutes of the hour, there will then be about 5-10 minutes of instructions and any questions about the workout will be answered. We will then have the WOD starting at 20-25 minutes after the hour. If the WOD is already going when you walk in you will be asked to wait until the next class starts. We are not trying to makes things difficult for people; we are just trying to make your training better.
The next change we are going to make is with the warm-up. From now on clients will not be allowed to train without a proper warm-up. There are hundreds if not thousands of articles out there saying how a proper warm-up is the best way to prevent injuries. A proper warm-up gets the muscles lose and increases your core temperature. CrossFit workouts are like a sport. And every sport out there does a warm-up before playing. You wouldn’t find a UFC fighter who would walk in off the street and jump right in the ring and start fighting. The warm-up in going to be a little more involved and sometimes be done as a group.
We also have some very exciting news. Many of you have noticed some new faces in the gym. Some of those new faces are Bryan and Richelle Kemper. Bryan and Richelle are from Crossfit Alaska. They come from a well established gym and have lots of ideas and tons of experience. They are going to be helping me with programming the WOD’s. I believe there experience and ideas will take us to the next level. There will be some changes in the WOD’s and I hope you will embrace them and take advantage of the changes. I personally am very excited and ready to take my training up a notch.
The gym is just getting started. A year from know you will not even recognize it. We as trainers will do everything in our power to make this the best training facility in the area. If you as clients have any questions or suggestions please let us know.
W.O.D
1st segment
2 rope climbs
2nd segment
5 ring dips or box dips
30 sprint strides on box
5 pullups
A.M.R.A.P in 15 minutes
Friday, August 13, 2010
Wednesday, August 11, 2010
Tuesday, August 10, 2010
Sunday, August 8, 2010
WOD Monday August 9th
Workout will be held at Sioux Park Track on Monday.
20 Kb swings
Run 100 meters
15 pushups
Run 100 meters
10 burpees
Run 100 meters
5 lunges (per leg)
Run 100 meters
6 rounds
20 Kb swings
Run 100 meters
15 pushups
Run 100 meters
10 burpees
Run 100 meters
5 lunges (per leg)
Run 100 meters
6 rounds
Friday, August 6, 2010
Children in the gym
One of the things we try to do here at Black Hills Crossfit is to accommodate everyone. We do this to the best of our abilities. We have tried to provide a place for your children while you workout. I know of several people who would not be able to workout if they couldn’t bring their children. We are working on putting up a fence around the carpeted area, and we are also going to try and provide a TV and some movies for the kids to watch while the parents workout.
We are going to have to change a few things and enforce a few rules when you bring your children to the gym.
1. Children are to stay in the carpeted area at all times. (unless they need to use bathroom)
2. Children are no longer allowed to use any of the equipment this includes;
- no climbing the rope
- no climbing on the box jumps
- no swinging on the rings
I know of several kids who enjoy climbing the rope and are very good at it. But it would only take one little slip and the consequences could be tragic. Please be mindful that other people are trying to workout also. There is a huge liability factor for us to have kids running around while people are swinging kettle bells and doing Olympic lifts where they might drop the weight. This includes the warm-up time. Clients are getting warmed up and are concentrating on getting ready for the WOD. It is very distracting to have kids running around right beside you when you’re trying to get ready to pull a heavy deadlift. We are doing this to keep your kids safe. If you have any questions or concerns please let any of the trainers know.
We are going to have to change a few things and enforce a few rules when you bring your children to the gym.
1. Children are to stay in the carpeted area at all times. (unless they need to use bathroom)
2. Children are no longer allowed to use any of the equipment this includes;
- no climbing the rope
- no climbing on the box jumps
- no swinging on the rings
I know of several kids who enjoy climbing the rope and are very good at it. But it would only take one little slip and the consequences could be tragic. Please be mindful that other people are trying to workout also. There is a huge liability factor for us to have kids running around while people are swinging kettle bells and doing Olympic lifts where they might drop the weight. This includes the warm-up time. Clients are getting warmed up and are concentrating on getting ready for the WOD. It is very distracting to have kids running around right beside you when you’re trying to get ready to pull a heavy deadlift. We are doing this to keep your kids safe. If you have any questions or concerns please let any of the trainers know.
Thursday, August 5, 2010
W.O.D Friday August 6th 2010
"Fight Gone Bad"
1 minute wallball
1 minute push press
1 minute s.d.h.p
1 minute box jump
1 minute row
1 minute rest
3 rounds
Wednesday, August 4, 2010
Monday, August 2, 2010
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