WOD Wednesday December 1st 2010

20 Wallballs
- if set is broken you must perform 5 pushups( a broken set is if you stop and rest or the ball hits the ground)

15 Sprint Strides (24 inch for men, 20 inch for women)
- if set is broken you must perform 15 squats

10 Pullups
- if set is broken you must perform 30 second plank( a broken set is if your hands come off the bar or your feet touch the ground)


A.M.R.A.P in 18 minutes

PALIO CHALLENGE STARTS TODAY


It happens every year about this time. The air gets nippier, the days get shorter — and your jeans start getting tighter.

Ready or not, feasting season is here — that seemingly endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, merry-making treats, then New Year’s toasts. Even beyond Jan. 1, there are Super Bowl chips and dips and Valentine’s Day chocolates to contend with.

“We have four months of constant feasting,” says Roger A. Clemens, DrPH, food science expert for the Institute of Food Technologists. “If we do feast, as many people do, without control, then we set ourselves up for bad patterns, ill health, and weight gain.”

Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.

And then there’s exercise. According to the National Center for Health Statistics, most Americans — 59% in 2003 — do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

With all this working against us, just how can we keep from overeating and underexercising during the Halloween-through-Valentine’s Day season? WebMD asked some health and fitness experts for advice.
Dietary Downfalls

First, it’s important to understand why it’s so hard to keep up healthful habits this time of year. During the fall and winter seasons, the experts say, many factors combine to increase the urge to overeat. They include:

•Food-focused celebrations.
We normally socialize with friends and family using food and drink, says Clemens. And on special occasions, such as holidays, the availability and quantity of social fare increases — raising the temptation to overindulge. The pressure to give in can be great, as we don’t want to put a damper on the merrymaking or disappoint loved ones who have toiled to present good eats. The alcohol served at many social events can also destroy our resolve to eat in moderation.

•Stress.
As if there weren’t enough stress in everyday life, holiday obligations and expectations add to the strain. “In an effort to ensure that you have the perfect holiday, you’re doing all these extra things, like making sure you have the right decorations out and making sure your cards are done,” says Bethany Thayer, RD, a spokeswoman for the American Dietetic Association. “All that extra work can be overwhelming. It can add to the stress, and the stress can lead to the overeating.”

•Exhaustion.
The demands of fall/winter festivities can leave people feeling sluggish and sleep-deprived. And when people are tired, they’re more likely to overeat, says Amy Schmid, MA, RD, program director of nutrition communication for the Dairy Council of Nebraska.

•Emotional eating.
Schmid says some people use food to soothe sadness, anxiety, dissatisfaction, or loss. Others simply use any celebration as an excuse to overindulge, says Janet R. Laubgross, PhD, a clinical psychologist specializing in weight management in Fairfax, Va. They think, “‘Oh, I get to indulge because it’s Halloween’ or ‘I get to indulge because it’s Thanksgiving,’” she says, noting that holiday marketing of food and consumerism contributes to the excess as well. Also, Thayer notes, when people who are trying hard to eat healthfully fall off the wagon, many get frustrated and give up on healthy eating.

•Cold weather.
Some people crave high-calorie comfort food and drink when the mercury dips. “It’s comforting to eat stuffing, pumpkin pie, or your grandmother’s high-calorie salad,” says Schmid. “It makes you feel good. It makes you remember the good days.”

The same factors that contribute to overeating can also lead to physical inactivity.

“The No. 1 reason people report for not exercising is lack of time,” says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

And, of course, overfull stomachs from all that holiday feasting, as well as stress, exhaustion, and cold weather, can dampen the best of workout intentions.

3 Keys to Survival
To make the feasting season a healthier one, experts say, it’s important to do three things: Practice awareness, manage your stress and emotions, and plan in advance.

1. Practice Awareness
•Be conscious of what you eat and how much, says Karmeen Kulkarni, MS,RD, BC-ADM, CDE, president of health care and education for the American Diabetes Association. Allow yourself some special treats on the holidays but have moderate servings. When there’s a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving.
•”‘Tis the season to be realistic,” says Schmid, noting this is not the best time for weight loss. She recommends trying to maintain weight instead of lose it.
•Be sure to keep it all in perspective, the experts say. “Even though it’s the holiday season, it doesn’t mean for the next three months, you can do whatever it is you want,” says Thayer. “Allow [some treats] for the special days, but then get back into your healthy routine the next day.”
•Always look for opportunities to move, says Bryant. For example, take a brisk walk whenever you get a few minutes; stand up and move around while you’re on the phone call; and walk to a co-worker’s desk instead of emailing him or her.

2. Manage Stress and Emotions
•One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
•Learn to say “no,” in a courteous manner, to activities and food that aren’t in your best interest. “People may grow to respect it, and may even emulate it,” Clemens says.
•If you’re sad about a loss, turn to people for comfort instead of food. “Invite a new member to your holiday table,” says Schmid. “Maybe it’s not the same without a loved one, but think of new traditions.”
•At social events, don’t fill silence with food. “Many people will eat and drink any beverage because they don’t know what to say or how to act,” says Clemens. Instead, he recommends making an effort to really get to know people, beyond superficial small talk: “When we do that, we actually have the tendency to eat less,” he says.
•Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.

3. Plan in Advance
•Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
•Also, avoid sources of temptation whenever you can, says Thayer. After visiting a buffet, leave the room that’s filled with food. If there are sweets in the office break room, don’t go there. If you’re given unhealthy food as a gift, bring it to the office to share.
•If you’re traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you’re less likely to be tempted by unhealthy options.
•Think about what really matters during this busy time of year, and plan accordingly. “Figure out what you absolutely have to do, because there always are some obligations,” says Laubgross. Then let go of the rest.
•Also, schedule a brisk walk or hike after a holiday party or meal. “Five minutes of exercise is better than 20 minutes of nothing,” says Schmid.

The Bottom Line
The bottom line, the experts say, is to try to maintain a healthy lifestyle both in and outside of the fall/winter feasting season. Constant weight gains and losses can be harmful to your health and your psyche.

The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends — not food.
“We need to instill in our social events that balance, moderation, and variety are key to better health,” Clemens says.

-taken from CFSF

WOD Tuesday November 30th

10 Squat Cleans 135/95
10 Toes to bar
20 KB Swings
20 Medicane ball situps 20/10

4 rounds

WOD Monday November 29th 2010

1,000 m row
400 High Knee Jump Rope
200 Double Unders (600 singles)
100 Step Ups 24/20
50 High Hang Clean and Jerks 45/35
(high rep, low weight)

-Row can be done anytime during the wod

Get signed up for the Palio Challenge by Wednesday.

Here is a little sample Palio recipe, we will continue to post more recipies and ideas on how to keep on track.

- One whole chicken or 5lbs of chicken breast. 80P
- 1cup of chicken broth
- 1 white onion sliced, one onion usually will be 2C
- 1tsp of paprika
- 1tsp of cayenne
- 1tsp of white pepper
- 1tsp of poultry seasoning
- 1tsp of garlic powder

Preparation:

Mix all of the spices in a bowl. Rub the spices on all sides of the chicken and make sure that there are no bare spots. Lay the onions on the bottom of the croc pot. Place the chicken on the onions and add the broth. Set the croc pot for 5-6 hours on low.

This chicken is the BOMB! We added some roasted brussel sprouts to make a full meal.

Roasted brussel sprouts

- A bag of brussel sprouts 3/4cup=1C (we get a 2lb bag at Costco)
- 1Tbs of olive oil 9F
- 1/2tsp of Mrs. Dash
- 1/2tsp of dill
- 1/2tsp of pepper

Preparation:

Pre-heat the oven to 350 degrees F. Mix all of the ingredients in a bowl and be sure to cover all of the sprouts. Place on a cookie sheet and cook for 20 minutes or until the the sprouts are crispy.

30 Day Partner Paleo Challenge

Starts: December 1, Wednesday
Ends: December 30, Thursay

Challenge includes:
1) Journaling your nutrition intake for 30 days
2) Workout attendance at a CrossFit gym
3) Body Fat % lost

How do you win? The couple with the most amount of points at the end of the 30 days wills wins. $5 buy in per person. The winning couple gets 75% of the whole pot. The runner up couple will get 25% of the whole pot.

How do we accumulate points?

1) Food Journal-Start each day with 1 point.
A) If you fall off the wagon for the day, no points.
B) If you eat a small amount of dairy in the day, lose .25 points
C) If you consume 1 glass of red wine in the day, lose .50 points

2) Work out at a CrossFit gym- 1 point per workout. Max of 20 points for the 30 days. (You need rest days)
A) Workouts outside of the CF gym do not count.

3) Points for Body Fat % lost
A) BF analysis needs to be done no later than Saturday, November 30th at noon. We will use the same mode of measurement for everyone, so it needs to be done at BHCF.
B) You recieve 20 points for every 1% of body fat lost.

Notes of interest:

1) Paleo is: lean meats, veggies, nuts, seeds and a little fruit
2) No dried fruit
3) Protein Shakes are ok if they are low in sugar.
4) Salad dressings need to be olive oil based.
5) Smoked or dried meat is ok.
6) A couple comprises of any two people.
7) Sweet Potatoes and Squash, only 1 serving per day.
8) No added salt
9) Little fruit means 1-2 servings per day
10) Olive oil and coconut oil are acceptable. No vegetable oil.
10) Everyone is on the honor system with their journaling. Keep a daily food and workout log. Your weekly log points must be turned in person or via email every Friday by the close of business. Email to info@blackhillscrossfit.com. Logs turned into a trainer only. If the log isn't turned in, you won't receive the points for that week

WOD November 23 2010

5 Ring Dips
10 Thrusters 95/65
15 Mountain Climbers

5 Rounds

What’s that on the bar!?!

We go to the gym to be healthy and fit. Some might be leaving with more that just a great workout. Studies have shown that there are several bacterial and viral germs that have been found in gyms across the U.S. Most common is Staphylococcus aureus, or “Staph” A more severe version that has been documented at gyms is Methicillin-Resistant Staphylococcus Aureus(MRSA). This infection is resistant to the medications used to treat Staph and can infect blood and bones of your body.

So you are asking yourself right now, “Self?” How do I stay away from these germs and not get sick? Some might say to stay at home and avoid all human contact. But where is the fun in that? You can help yourself and your fellow CrossFiters by following some simple steps.

1. Try to not come in to the gym when you are sick. The WOD’s will be there when you get back, not to worry.

2. If you leave some of your self at the gym, please clean it up. If you tear your hands on the pull-up bars or bleed on the bar, please clean it up. If you have a tendency to tear your shins when you are Oly lifting, wipe down the bar. There is nothing better than finding a bar with dried blood on it.

3. Try to wash hands before and after using equipment.

These are just some ways to help keep you concentrating on your performance, and not catching some deadly virus. We have anti bacterial wipe for your use, feel free to use as many as you need

WOD Monday November 22nd 2010

21-18-15-12-9-6-3

Bodyweight deadlift
Box Jump
Pullup

Be sure to check the schedule for holiday hours.

WOD November 19th 2010

"Hansen"

30 KB swings
30 Burpees
30 Situps

5 rounds


- let the whinning begin about burpees, remember the burpees in the wod does not count towards the burpee challenge

10 Easy Steps to Self Destruction:

Sacrifice Sleep
Inadequate sleep (less than 7 or 8 hours a night) has been tied to many different health problems, including obesity, diabetes and cancer. Mental fatigue is also as big of a risk factor for vehicular accidents as alcohol.

Ignore Doctor
Many Americans agree that their health is hardly worth finding thirty minutes among 526,000 for that once-per-year physical exam.

Dumb Down your Brain
Reading, doing crosswords and tackling sudokus are all risky behaviors if you're looking to avoid Alzheimer's. The degenerative brain disease attacks almost everyone who lives long enough, though mind games and puzzles are known to ward off the effects.

Have lots of Unprotected Sex
Sex in itself is amazing, (agreed) it's how you do it that could mean life or death (hum). The self-destructor doesn't use protection, ignores the partner's sexual history and shuns the annual medical exam. Twelve million Americans contract sexually transmitted diseases every year, many of which can leave the victim infertile. Killing yourself and preventing new births.

Drive
If people wanted to increase their chance of surviving 'til a ripe old age, they'd fly everywhere. Driving kills more people aged 1 to 35 than anything else, a statistic that could drop to near zero if everyone just stayed home. But how fun would that be? So hit the road, forget the speed limit, yak on your cell phone, or worse, eat, and don't buckle up if you're anxious to become part of this popular statistic.

Drink
The occasional drink of alcohol, especially wine, can be beneficial to your health, many studies suggest. But if you're looking to do yourself in, overdo it. Besides alcoholism of course, too much booze causes liver damage, diabetes and is the root cause of nearly 100,000 deaths per year.

Stress
Creating more stress in your life is a great way to invite all kinds of diseases to attack the body. When you're chronically stressed, the adrenal glands are forced to work overtime and eventually exhaust themselves, inhibiting the immune system. So go ahead and worry about everything from the color of your socks to whether dinner will be ready on time. Your hormones won't know what hit them.

TV
Not only is television entertaining, it can keep us on the couch for hours at a time several days per week. The average American spends a full 9 years of his life glued to the boob tube, years that could otherwise be spent. Resist the urge! Being an obese, sedentary TV-addicted couch potato makes for speedy self-destruction, though you may be a little smarter (if you watch those nerdy science channels).

Smoke
They don't call them cancer sticks for nothing: Tobacco-related illnesses are America's number two killer, and the most preventable. But if you're bent on putting the kibosh to healthy living, go ahead and light up; just one cigarette will immediately increase your blood pressure and decrease the circulation to your extremities. Imagine what you could do with a pack.

#1 Sugar
Last year, at least 400,000 Americans managed to kill themselves based almost solely on what they ate. Heart disease is the country's number one killer and, while some of that comes from genetics, most of it's due to the sugar we put in our bodies. Looking for the most effective, probably most enjoyable way to do yourself in? Eat sugar or a high carbohydrate diet.

-Adapted from Live Science, a science, health and technology news publication, March 2008

WOD November 16th 2010

50 Squats
30 sec handstand hold
20 OH Lunges 45/25
10 Toes to bar
30 sec L-sit on paralletes

5 rounds

Monday Nov 15 2010, W.O.D

For time:

21-18-15-12-9-6-3

Double Unders
K.B. Swings
Sit-ups
Wallballs

Friday Nov 12 2010 WOD

For time

" Hero WOD"

"ERIN"

Thursday Nov 10 2010 WOD

Lift total weight for time:

Men 7000 lbs Total
Woman 5000 lbs Total

One can use any Weight, lift or combo to achieve goal.

ex: 20lbs wall balls x 20= 400lbs
225 dead lift x 20 = 4500lbs
135 front squats x10= 1350lbs and so on.

Wendsday Nov 10 2010 WOB

For time

100 Mt. Climbers (each leg is one)
90 sec Plank
80 Air squats
70 Double unders
60 sec HSPU plank
50 K.B. Swings
40 Box Jumps
30 Wall Balls
20 Dead lifts (135/95)
10 Pull up

Nov. 09 2010 WOD

"Cleans"

"Work up to your max"


second phase

partner wod
5 Down and backs
K.B. swings 55/35
Wall balls 20/10 10'mark
Rest
10 mins

work for max reps.

Class cancelled

The 6:00 am class tomorrow Tuesday the 9th has been cancelled. Sorry for any inconvenience this causes.

WOD November 8th

"300"

25 Pullups
50 Deadlifts 135/95
50 Pushups
50 Box Jumps 24/20
50 Floor Wipers 95/65
50 KB Clean & Press 55/35
25 Pullups

x1

Results from FGB

Team 1
Katie 240
Christina 232
Scott 255
Derek 195
Dustin 281

Team 2
Tim 243
Mary 287
Kris 333
Jacque 210
Ryan 278

Team 3
Jim 162
Jen P. 229
Bryan 280
Mike W. 200
Amanda 217

Team 4
Mark R. 228
Ursula 248
Sam 232
Jen W. 286
Charlie 302

Team 5
Monte 268
Josh 243
Erika 267
Aaron 243
Mike 166

Team 6
Will 248
Kelsey 257
Kyle 231
Richelle 268
Josiah 164

Team 7
Keith T. 219
Camden 195
Yanni 335
Averie 200
Kai 205

Team 8
Kelie 273
Jared 300
Shannon 256
Jami 231
Tessa 234

I would like to thank everybody for making this event awesome. This is the first time we have ever done anything like this and we were a little nervous about how it would go. I believe the event went very smooth. I think everybody had a great time and we are looking forward to having more events like this. I believe you wouldnt find another gym in town that has this type of compassion and self ownership as this gym does. Everybody in the gym helped out in their own little way to pull this event off. Black Hills CrossFit will continue to grow because of their clients. As a coach there is no better feeling then watching the people I train fullfill their goals and push beyond them. I look forward to the future in watching Black Hills CrossFit grow.

Fight Gone Bad

There have been some concerns voiced to me about tomorrows competition. First of all I have had a few people concerned about "bringing there team down". We will have all types of people participating in the wod, some really fast some not so fast. Some people will be able to do the wod RX and some we will have to scale it. Either way tomorrows wod is for FUN. Its to show your family and friends what you have accomplished and how well you are doing. It is also a chance for us to all get together and have a good time.

Second, there has been some concern as to the type of music that will be played during the wod. While we do try to keep the music PG-13 it does get graphic some times. During the wod tomorrow the music will be kid friendly. We wont be playing Barney sing along or anything but we will keep the songs with cursing off. I know the music gets a little old some times during the week. I have asked Santa Clause for a I-Pod touch for Christmas. Hopefully I have been good enough to get one this year. I will then be able to make some play lists and get some new music in the gym.

If there are any questions or concerns about tomorrow workout please let me know. Thanks

WOD November 5th 2010

Todays we will be running a "open gym". The hours will be the same, but we will not have a designated wod. With the FGB workout on Saturday most people wanted a light wod today, but some people will not be able to participtate tommorrow so we will have a couple of wod's on the board they can chose from. If you would like to come in and so light rowing and stretching to get ready for Saturday.

Fight Gone Bad is here!!!

Ladies and Gentlemen its time for "Fight Gone Bad". This Saturday we will be having a fund raiser to send Justin to World Finals Combat Challenge. The fund raising has been very succesful, and now its time to have some fun. We would like people to start showing up around 10:45 to 11:00. This will give you enough time to get warmed up and for us to make up the teams. We will hopefully get started at 11:30 sharp. We will be running 2 teams through at a time. If everything runs smoothly we should be done by 12:30. After the workout is done we invite everybody to stick around for the meal. The gym will be providing pulled pork sandwiches. We will also provide the buns, plates, silverware, and drinks. ( ice tea and lemonade) And yes I know this isnt very Palio, or Ideal Protein. We would like everybody else to bring a dish. We would like everybody who's last name start A-J to bring a dessert and K-Z to bring a salad. This is a family event and we encourage you to bring your kids, relatives and friends. Bring them along and show off all your hard work. We are looking forward to having a great event.



WOD for Thursday

Part 1
Overhead Squats
5-5-5-5-5

Part 2

1 lap
10 pullups
20 Mountain Climbers (10 per leg)
30 Second Plank
4 rounds

WOD November 2nd 2010

Back Squat
5-4-3-2-1

- work up to a 1-rep max

100 burpee challenge

The 100 burpee challenge startes today.

Sorry for the late notice. Ok so last week a few of the ladies asked me if I could post a weekly challenge. For the newer clients that don’t know Justin and I with the help of our clients were posting a weekly challenge in addition to the wods. So last week when asked I thought why not do the 100 burpee challenge. It is very simply. There are only a few rules: Rule # 1: Do a burpee for every day into the challenge. EX. Day one = one burpee, Day two = two burpees and so on for 100 days. Next rule if you miss a day you must make up the missed day the very next day. So if you miss the first day on day 2 one would do 3 burpees total (day1+day2=3). Ok easy right just don’t miss day 99. So if you are in and want to play just post it on fast book under 100 burpee challenge and good luck.