Palio

Be sure to turn in your points today. You can drop them off or email them to me. Also try to make it in and get your ending weight and bodyfat measurement. Looking forward to seeing everybody tonight at the Kemper's New Year's Eve Party.

WOD Thursday December 30th

"Team WOD"

Wod will involve a row and core exercise. You will have to show up to find out any more.

WOD Wednesday December 29th

- start with 60 second plank

30-20-10-20-30
Box Jump
MB Situps
MB Pushups (total)

- end with 60 second plank

WOD Tuesday December 28th 2010

135/95 Deadlift x 15
135/95 Hang Power Clean x12
135/95 Front Squat x 9
135/95 Push Jerk x 6

5 rounds

Noon classes are the same for Friday. We will only be having the 4:00-5:00 pm class on Friday afternoon. No 5:00 or 6:00 class. Hope to see all of you out at the Kemper's for their New Year's Eve Party. We will also be announcing the winner's of the Palio challenge at the party.

WOD Monday 27th

5 OH Walking Lunges 65/35
1 Down & Back Bear Crawl (on green matt)
10 Toes to Bar
15 One arm KB swings (each arm)

6 rounds


End of Year/End of Paleo Challenge Party
When: Friday, December 31, 2010
Time: 8pm-?
Where: Bryan and Richelle Kemper’s house. 7391 Pinon Jay Circle, off of Sheridan Lake Road in the Countryside Subdivision (605) 791-2082
Who: Everyone from Blackhills CrossFit
What can you bring?: Any beverage of your choice. We’ll have some, but bring more if you like. Fattening non-paleo snacks will be served. Bryan’s making his fabulous brisket.
(We have a garage gym, so Bryan may be throwing out a few challenges or as he calls them, ‘feats of strength’ challenges.)

Parking Lot a Disaster

The parking lot at Black Hills CrossFit is a complete sheet of ice. While the main roads are getting iced I really doubt the parking lot ever will. This morning it took me 4 trys to get out of the parking lot. And on one of the attempts I ended up bumper to bumper with the bus that sits there. I then had to get out and litterly push the back end of my car around so I could get going back down the hill. I would highly suggest people NOT come to CrossFit today. If you do come please be very careful, when you come around the corner in front you will slide and lose control. It would be a very bad thing if you ended up in the building. If you have any questions please give me a call.

Thanks
Justin

WOD Thursday December 23rd

Phase 1

Split Jerk
3-3-3-3-3

-start with a light weight and high reps, work your way up in weight and down in reps tell, until you get to a weight that is heavy for 3 reps, then do 5 sets of 3 reps at that weight.

Phase 2
"Annie"
50-40-30-20-10
Double Unders
Situps

WOD Wednesday December 22nd

20- Wall balls
5 - Ring pushups
20- Russian Twists
5- Chinups (hands face you )

5 rounds

- Must also complete (2) seperate 500 Meter row's sometime during the wod

- if you can not do ring pushups, substitute with 15 regular pushups where you pick up your hands in the bottom position, this makes sure you go all the way down

WOD Tuesday December 21st

20 Squat Clean 95/65
60 second plank
20 sweepers using some bar

15 Squat Clean 115/75
60 second plank
15 sweepers

10 Squat Clean 135/85
60 second plank
10 sweepers

5 Squat Clean 155/95
60 Second plank
5 sweepers

WOD Monday December 20th

"Down & Up"

100 Squats
75 Pushups
50 Situps
25 Pullups
25 Burpees
50 KB Swings
75 Lunges
100 Double Unders


Be sure to check the class schedule for "Holiday hours"

WOD Friday December 17th

"FRAN" 21-15-9 Thrusters 95/65 Pullups - we dont have any names on the board for Fran, I expect the board to be full by the end of the day. Remember if you want your time on the board you have to do the wod RX. Get in a good warmup, this wod is a short and hard workout.

WOD Thursday December 16th

2 Deadlifts 135/95
4 KB Swings
6 Box Jumps

-every round add 2 reps to each exercise
- Example: 2 deadlifts, 4 kb swings, 6 box jumps,
4 dead lifts, 6 kb swings, 8 box jumps

A.M.R.A.P in 23 minutes

I have had several people come to me very concerned about our new class times. Some have actually told me if I change the times they would not be able to make it to class. When we put together the new class times we were trying to accommodate as many people as we could. It turns out that the class times we currently have, work out the best for everybody.

So at the first of the year we will not be changing the evening class times. We will however be still changing the morning class to 5:30-6:30 am. By changing the morning class time we should be able to have the class everyday Mon-Fri. For know we will not be having a 6:30-7:30 am class. We have not had anybody show up for the 7:00 am class for about 5 months. If in the future we have several clients show interest in the 7am class time we could add that class.

It is going to become very important that people start signing up for class time. As many of you have noticed the classes have been getting full. Starting in January we will be restricting the class size to 12 people. We as trainers feel this is the most people we can handle, and still be able to give people the individual attention they need. We will continue to add more equipment as the gym grows. Our goal is to have enough equipment for 12 people, so that during a wod you dont have to share or wait for somebody else to finish.

WOD Wednesday December 15th

100 High Knees
100 Mountain Climbers
10 Toes To Bar
100 Sprint Strides
10 Burpee Situp 25/10
100 Flutter Kicks
10 Knees To Elbows
100 Second Plank

-all the numbers are per leg

WOD Tuesday December 14th

"Front Squats"

"Phase I"
Men start at 95lb and women start at 35lb. We will start with 10 reps, the next set will be 9 reps and an increase of 20lb. We will continue to do one less rep and increase the weight by 20 lb every round. Continue until you can no longer do single reps.

"Phase II"
12 Down & Back
14 wall ball
19 pushups
76 Double Unders
34 situps

2 rounds

-can anybody figure out where I came up with the numbers for Phase II?

WOD Monday December 13th

30/20/10
Parallet Jumps (over and back counts as 1)
Bicycle Crunches (each leg)
KB Squats 35/25 (hold KB straight out in front of you while performing squats)
S.D.H.P 95/65

Friday Dec 10 2010 WOD

Chelsea

Each min on the min for 30 min:
5 Pull-ups
10 Push-ups
15 Squats

first appeared on the CrossFit website on 3 August, 2003

2011 SCHEDULE CHANGE

Starting January 2011 we will be adjusting the schedule a little bit. The afternoon classes will stay the same, we will continue to have a 12:00 class Mon-Fri, and a 11:00 class on Mon-Wed-Fri. We are going to start the other times on the half-hour. The morning class will be from 5:30-6:30 am, the evening classes will be from 3:30-4:30, 4:30-5:30, and 5:30-6:30.

We are trying our best to accommodate as many people as we can. But we also realize that we cant please everybody. As many of you have noticed our little gym is starting to get alot busier. Many of you have said that you cant sign up for classes. I am working on getting the system up and running smoothly. Please continue to try and sign up for classes, and if you cant sign up continue to remind me that your profile is not working.

Thank you
Justin

WOD Thursday December 9th

5 Thrusters 95/65
7 Pistols ( per leg )
10 Hang Power Cleans 95/65
15 Squat Jumps

A.M.R.A.P in 20 Minutes


Why does CrossFit work?

The easiest answer is that it works because it is empirically driven. It's evidence based, if something is proven not to work, we change it. In that way, CrossFit continues to evolve with the discovery of best practices. CrossFit doesn't say our way is the best and only way, it says here is what we have found works. Try it for yourself and let us know your results.

CrossFit also works because it has a plan. Have you ever heard, "If you don't have a plan, you plan to fail?" Fitness works the same way and CrossFit's plan is to increase work capacity across broad time and modal domains.

There has never been a clear definition of fitness before this. If you look up the definition of fitness it states being in good shape or physical condition. What does that mean? It's hogwash. If you had to explain that to an alien, their first question would be, "what is good shape or physical condition?" Now how do you answer that? "You know, good shape". Then the alien thinks; like a star, circle or a square shape? You can see that is not a very scientific definition. In order for something to be scientific it must be measurable, observable, and repeatable. "Good shape" is not any of these. However, increased work capacity across broad time and modal domains is very much measurable, observable and repeatable. Why do you think we do all those benchmark workouts? Why do you think we harp on you to log your loads and times? We want to know what your work capacity is, whether it has increased or decreased and if you can do more faster.

Let's break this plan down. Increased work capacity is the ability to do more work; lift heavier things, run faster, hit harder. Across broad time; now that is why we want "Fran" to be short and intense and "Murf" to be longer and enduring. If all of your workouts took 20 minutes or longer, you wouldn't be stressing all your oxygen pathways. We want capacity in short, medium and long distances. Modal domains, this means we want it all. We want to be able to run 10 miles and back squat 300lbs. We want to be able to do anything that comes our way, ANYTHING!

So the next time someone asks you why CrossFit works, tell them it is because CrossFit has increased your work capacity across broad and modal domains. Can they say that about their fitness program?


-taken from CrossFit Verve website

WOD December Wednesday8th2010

"Tabata"
-20 seconds of work, with 10 seconds of rest, for 8 rounds

-Tricep dips
-OH Squats
-Press
-Russian Twists

M-HIll Run this SAT

If anyone is interestied in running M-hill this Sat please meet at Black Hills Crossfit at 11:00am. Everyone is welcome and from the sounds of it, its around a 5 miles of trail. Amanda has more info in needed.

Tuesday Dec 07 2010 WOD

Max Back Squats

5-4-3-2-1

_________
A.M.R.A.P
10 Min
50 Double Unders
40 Sit-ups
30 Mt. Climbers
20 K.B.S
10 Clean/Press

WOD December Monday 6th

30 Second Squat hold
30 Squats
20 Pushups
20 Second Plank
10 pullups
10 Knees to Elbows

5 rounds

WOD Friday December 3rd 2010

"The Seven"

7 Handstand Pushups (30 second hold)
7 Thrusters 135/95
7 Knees to Elbows
7 Deadlifts 225/135
7 Burpees
7 KB Swings 55/35

7 Rounds


A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.

WOD Thursday December 2nd

Push Press
5-4-3-2-1
-work up to a 1 rep max


40 Squats
30 situps
20 Double Unders
10 Kb Swings

3 rounds

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.

WOD November 1st 2010

2 KB Swings
4 Box Jumps
6 Burpees

AMRAP in 20 Minutes

- every round add 2 reps to each exercise

example:
2 kb swings
4 box jumps
6 burpee (round 1 )

4 kb swings
6 box jumps
8 bupees (round 2)

6 kb swings
8 box jumps
10 burpees (round 3)

keep going tell the 20 minutes is up, use the white boards to keep
track of rounds and reps

Be sure to check the "class schedule" on a regular basis, there will be some slight changes over the next 2 weeks.

Friday Oct 28 2010 WOD

For Time

"Annie"

WOD October 28th 2010

Option 1 (wod from Denver Sectional Crossfit Games)

7 Squat Cleans 135/85
14 pullups
21 Box Jumps

A.M.R.A.P in 12 minutes

Option 2

14 squats holding a plate 45/25
10 pullups
14 box jumps

A.M.R.A.P in 20 minutes

- you can chose between the 2 which one you want to do

- video is of the actual wod at the sectional event

5 Turkish Get-ups (each arm)
10 pushups
15 windshield wipers
20 wall balls

x5

WOD October 26 2010

10 Front Squat 135/95
10 Split Jerk 135/95
10 pullups
10 Kb Swings 55/35

A.M.R.A.P. in 21 minutes
( every 3 minutes must do 5 burpees)

WOD October 25th 2010

10 S.D.H.P 95/65
15 Lunges (per leg)
20 pushups
25 situps
1 lap

x5

ryan 1828rx, Jen 1736rx, Jared 1727rx, Kat 1937rx, Kelie 1834rx, Susie 2141rx, Ursula2209rx, Jenp2105, Jacque 2012rx, Tesa 2243rx, Matt2020rx, Aaronb 2204rx,Josh1709rx, Clint 1403rx, Jonny1527rx, Jami1831rx, Mary2105, Bryan 1807rx, Richelle 2809rx, Mike 1922rx, Will 2217, Kris 1639rx, Yanni 1401rx, Amanda 2420, Troj 2021rx.

Friday Oct. 22 2010

"Grace"

Kat 65# 3:27, Bryan 321rx, Richelle 350rx, Ursula 444 65,Tesa 415 65, Jacque 408 65, Kai 347 105, Jen P 357 65, Will 428rx, Josh 252rx Jon 454rx, Clint 156 95, Aaron 443rx, Yanni 237rx, Dustin 236rx.

FIGHT GONE BAD FUNDRAISER

WHEN: SATURDAY, NOVEMBER 6TH @ 11:30 A.M.

WHERE: BLACK HILLS CROSSFIT (1420 DEADWOOD AVE )

COST $10.00 PER PERSON

RAISING MONEY TO DEFRAY EXPENSES FOR JUSTIN TO ATTEND WORLD'S FIREFIGHTER COMBAT CHALLENGE

THIS WILL BE A GREAT OPPORTUNITY FOR YOU TO SEE FELLOW BLACK HILLS CROSSFITTERS. KEITH AND JUSTIN WILL DECIDE ON WHO THE 5-PERSON TEAMS WILL BE THAT DAY. THE TEAM WITH THE MOST OVERALL POINTS WILL WIN BRAGGING RIGHTS AND A T-SHIRT. BRING THE FAMILY TO THIS EVENT AND LET THEM SEE WHAT YOU CAN DO AT BLACK HILLS CROSSFIT. BRING ALONG FRIENDS AND CO-WORKERS SO THEY CAN SEE FOR THEMSELVES WHAT YOU HAVE BEEN TALKING ABOUT.

The final push for JP.

Hello Cross fitters!

November 6^th FIGHT GONE BAD!

We are trying to raise the last $ 400 towards Justin’s Combat Challenge!!!! So this is the plan! On November 6^th at 11:30 we will run the Fight Gone Bad Workout. You will run the entire workout yourself, however, Justin and Troj will put together teams of 4 or 5 people and your score in FGB will all be added to your teams total! So…. If I score a 350 and Justin scores a 45 (which is how it usually works) then our team total would be 395 ! The teams will be as evenly matched as possible so everyone has a chance at winning the HUGE** prize for the first place team! Please sign up and put in your $10 now or later (we know where to find you !) so we have an ideal of how many people want to do it! PLEASE sign up !! This is going to be a fun event even if you don’t score high it will be a blast!!! Let me know if you have any questions. We are also planning some sort of BBQ/Potluck/Whatever we can think of that involves food, after FGB!

*** Huge prize is Crossfit T-shirts for the winning team****

- Kelie

WOD October 21st 2010

1st segment

Deadlift
5-5-5-5-5

2nd Segment

Bear Crawl Down & Back
10 pushups
15 Wall Ball

A.M.R.A.P in 12 minutes

WOD 10-20-2010

" What does RX mean to you"

The term prescribed when it comes to workouts has become a badge of honor and a way of validating a person's performance. The weights prescribed are geared toward having a high power output and a theoretical "maximum" cyclic rate. If Fran is thought of as 45 thrusters at #95 and 45 pull ups and let's say the "best" time is 2:00 (120 seconds) which results in each rep in 1.33 seconds per with no time loss for transition. Add transition time between stations and then the cyclic rate is faster. We seem to hold performances like this as the standard. It is far from it. How many people can do a 2:00 Fran? Very very few. A 2:00 minute Fran is a mixture of genetic potential, training and a god like tolerance for discomfort. How many people can really move that fast?

People often frame their success in terms of the extreme. The all or none relationship between, train for the 2:00 Fran or Boston Marathon or be top 10 in the CrossFit Games or Hawaii Ironman or make it to the platform in the Olympics or why bother?. All of these are worthy goals and attainable by about the same percentage of people who have 2:00 Frans. Success and failure is often measured by people in terms of how close they are to the super elite performances and not on an accurate assessment of their current and true abilities. Your ultimate success depends on being there and getting better all the time.

Should a person feel "bad" about their performance doing Fran in 7:00 with #45 and jumping pull ups. Depends. If the last time the individual did Fran was with a #15 training bar in 12:00 then no - it is an absolute success. If the person is coming off of a car accident and inconsistent training as a results, they should have a lot of pride for toughing it out. If your last time you did Fran was 5:00 and your slow down is from a drinking and taco bell bender then you might want to rethink your life. Ultimately framing your performance in terms of you of yesterday is better than comparing to elite performers. (Though comparing to the best out there is cool from time to time.)
Prescribed weights are guidelines. Guidelines dependent on several factors. Everyone who attends a CrossFit level 1 hears the mantra: Mechanics, Consistency, Intensity. Poor mechanics are a recipe for bad things. People who cannot have good mechanics in a movement needs to devote time to scaling the load and practicing the movements. Consistent training is the pathway to intensity. Training often enough to make good movement a habit and taking time develop the strength base to handle higher levels of intensity is essential to good training. Intensity is where all the good things come in. Working toward high levels of work capacity decreases body fat, increases lean muscle mass and tend to move health measurements in the right direction. Intensity without mechanics and consistency is like giving a 4 year old loaded gun.


The "right" prescription for each individual. First check your ego at the door. Second, take time to learn how before you blast off. Your ego boost should come from doing it right, then doing it fast. Understand fast is relative. Fast relative to Graham Holmberg or fast relative to what you did the last time? You know the answer. Enjoy the journey: Being better all the time is the quest. A life long journey of good health and quality of life does not happen in 2 months. It happens from a commitment to being better all the time. Consistently better all the time.

Your prescribed weight makes you better. Your prescribed is what you need to pull you along the journey of excellence. Your prescribed weight is what is right for you!


"Gutt Buster"

25 Sit-ups

100 High Knee Jump Ropes

100 Mountain Climbers(50 per leg)

25 Toes to Bar

100 Sprint Strides

25 Burpee Sit-ups

100 Flutter Kicks

25 Knees to Elbow

100 sec of plank

for time:

New Art by Susie Marcks

New art work at Black Hills Crossfit.

So as most of you have seen there is some new art work at BHCF. Justin and I both had an idea of what we wanted our box to look like. Turns out Justin and I are both poor artists and for those of you able to work in our old box know what our capabilities when it comes to panting. Susie Marcks a client of ours took it upon her self to paint one of the walls; Susie is a professional artiste and runs her own business HOLD THE BROCCLI. (holdthebroccli.com) she has help raise money for Justin in his quest to compete at world this year for the combat challenge by selling small door signs that she painted. Susie is also a top performer and gives it her all no mater want the WOD of the day is. Justin and I joke about how crossfit has made her an animal. We always know when Susie is working because you can hear her over everything including the music. So when Susie ask us if she could paint a mural on the wall Justin and I were excited and new it would good, but had know idea it would look amazing. Susie spent about a week in the box on her own time and even came in after hours and worked well into the night to complete the painting. Susie, thank you for your hard work on this, and your dedication to Blackhills Crossfit. Your attention to detail and dedication are admired and well noted.

WOD 10-19-2010

Front Squat

5-4-3-2-1

- work up to a 1-rep max





40 KB Swing

20 Pullup

400 Meter run

30 KB Swing

15 Pullup

400 Meter Run

20 KB Swing

10 Pullup

200 Meter Run (2 laps)

WOD 10-18-2010

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

-wall ball
- box jump
- burpee

-must also complete 1000 meter row sometime during the wod

WOD 10-15-2010

"Helen"

400 meter run
21 KB Swings
12 Pullups

3 rounds

WOD Thursday October 14th

NO 4:00 CLASS TODAY

10 Thruster 95/65
10 Russian Twists 20-10
10 Box Jumps
10 Knees To Elbows
10 KB Swings

8 rounds

Wod Wednesday October 13th

'Taylor"

Males 95
Females 65

*This is a partner workout. One partner holds the bar while the other performs the reps. When first partner finishes, they take the bar from the first partner without it touching the ground. Then partner 2 does the same exercise. If the bar gets put down, penalty of 5 burpees. (you can hold the bar any way you want. It's easiest on the back, but anything goes as long as it doesn't touch the ground)

15 Deadlifts At 95/65# (Use the bar that the partners start with. They can put it down on this one, but it's touch and go)
20 Push Ups
30 Sit Ups
40 Lunges, one per leg
50 Squats
25 Burpees
50 Squats
40 Lunges
30 Sit Ups
20 Push Ups
15 Front Squats

WOD Tuesday October 12th 2010

5 rounds

Deadlift x12
Hang Power clean x9
Push Jerk x6

Men use 135lb, women use 95lb

WOD October 11th 2010

21 KB swings
21 situps
21 Jump Squats over parallettes ( each side counts as one, you must drop into a full squat each time)

7 rounds

Friday October 8th

"Long Slow Screw"

1 mile run
100 squats
80 box jumps
60 burpees
40 situps burpees
20 toes to bar

Thursday Oct 07 2010 WOD

p-1

"OHS"
1-1-1-1-1
-------------
p-2

4-OHS
8-Thrusters
16-SDHP

w/50% of MAX "OHS"

5rounds

WOD Wednesday October 6th 2010

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

Overhead Lunges 25/10
Decline Pushups 24/20
Box jumps 24/20

Tuesday October 5th

5 clean & jerk 95/65
10 knees to elbows
15 kb swings

A.M.R.A.P in 15 minutes

Monday Oct 4 2010 WOD

FOR TIME:

RUN 3LAPS
25 SIT-UP
10PULL-UP
25 PUSH UP
(WITH A (25/10) PLATE #)
* 10 PLATE AROUND THE HEADS F/B
*25 JUMPING SQUATS
*10 PLATE OVER HEAD PRESS
X4ROUNDS

Friday Oct 1 2010 WOD

For Time:

"Karen"

whats this you say!!!

WOD Thursday September 30th 2010

30 second plank
20 wall ball
10 burpee
5 deadlift (225/135)

8 rounds

WOD Wednesday September 29th 2010

100 step-ups
100 mountain climbers
4 laps
75 step-ups
75 mountain climbers
3 laps
50 step-ups
50 mountain climbers
2 laps
25 step-ups
25 mountain climbers
1 lap

24/20 step-ups

Split Jerk

1-1-1-1-1

Start off very light, using only a pvc pipe to start. Work through proper foot positioning and get a feel for the movement before adding any weight. Below I have posted an article from "Crossfit Verve" out of Denver on the importance of doing strength based workouts.

Lifting Heavy Weight: What it Will and Won’t do to Your Body - By Dan Young
There are few myths regarding fitness that seem to come up as often and lead people in the wrong direction as much as the idea that lifting heavy weight will make you look like a body builder or just “too muscle-ly”. (Not to mention little else drives your CrossFit trainers as crazy as trying to explain its fallacy a million times per heavy WOD post.) Most think, it’s common sense that lifting heavy weight will start to make you look like Ronnie Coleman and that doing high reps of light weight will make you “toned”. After all, we’ve all seen what it does to people. Lifting heavy weights makes you want to wear a speedo, put on some fake tan and strut on stage and pray you don’t get popped by the drug tests. Women get facial hair and deeper voices and man-boobs.
Here’s the problem: Its wrong.
Lifting heavy weights will NOT make you suber muscled. Has it ever occurred to you how hard body builders have to work to look like that? Here is what it takes to look like a body builder.
1) Genetics, a predisposition to build mass. 2) Steroids. 3) A diet of 5000-8000 calories a day. 4) “Bulking up” takes years of the crap above. For women, it’s even harder (even if you try). The pumped up image most women have of lifting weights is due to the FEW on the cover of magazines who chemically altered their bodies. “How’d your voice get so low Sally?” Women naturally have 15-20 times less testosterone than men and hence are simply unable to build the muscle mass often associated with weight training. Keep in mind weight training is entirely different then weight lifting, aesthetic vs. function.
Though there is some debate about the exact numbers, studies have found that lifting weights with reps of 8-20 actually tends to cause hypertrophy, a.k.a. muscle bulk. This muscle mass however is not all that strong, nor is it efficient (that's why a tabata workout will crush most body builders). In other words, your average “toning” regiment workout from trainer DouchebagMagee at your local globo-gym isn’t doing any toning at all but it really doesn’t matter anyway because your body isn’t pumped full of enough chemicals or cheeseburgers to make a difference.
So if we’re not building hulk necks when we lift heavy, what heck are we doing?
Ever wonder why you get stronger after lifting weight even though your body looks, more or less, the same? What’s changed? The answer is that your body has essentially learned a better way of moving weight. This is done through improving your motor muscle recruitment pattern, making you more able to ‘turn on’ more muscle motor units and it’s the main reason you get stronger after lifting. This improvement is transferred to every part of your life too. Suddenly every movement you make has become a smaller fraction of your total strength ability. Carrying the groceries up stairs is a small bit easier. Completing a prescribed WOD gets faster (by a lot too). Lifting heavy is, as Cherie stated a couple days ago, “An essential link in the development of athletic performance.”
It’s hard to over state the last point. When every exercise of every workout you do has suddenly become easier in comparison, you can do them MUCH faster (and with less lactic acid buildup). Do yourself a favor next time you come into the gym, compare the fastest day’s times with that person’s CrossFit total or Olympic total. The correlation isn’t random. And, there are lots of other fun benefits too, such as, positive adaptation in your bones (stronger bones) and connective tissues (ligaments, tendons, etc). Women who lift weights often have improved femininity. Ever seen the chick with the hot ass? She deadlifts and squats. Lifting heavy also causes your body to continue to burn calories long after your workout, something not seen with traditional “cardio”.
We all come to Black Hills CrossFit to be better functioning at life in general and Black Hills CrossFit is about making that happen. Not all days are heavy or even have a heavy component but when they do, there’s a reason. For many of us, lifting heavy weight this last month a couple of times has been the best thing we’ve done for ourselves, even if we didn’t realize it or want to do it.
The bottom line is this: lifting heavy weights promotes strength, NOT size and makes you MUCH more athletic. You’re not going to become a freak and that toned look we all want is due to both strong muscles and low body fat. So next time somebody tells you “I just want to get toned”, tell them to lay off the cheese fries and pick up something heavy.
(copyied from CrossFit Verve website)

WOD Monday

5 Full Squat Clean 135/85
12 Pullups
20 Double Unders

6 rounds

WOD Friday September 24th 2010

"Angie"
100 pullups
100 pushups
100 situps
100 squats

RX is completing all reps before moving onto next exercise


We are going to try and start having Friday's as name day. As many of you have seen on the main website there are lots of workouts that have names. We would like everybody to become familiar with them. If you ever go to another crossfit gym, they will probaly ask questions like "What is your Fran time? " this is a standard question, kinda like if you go to a regular gym they will want to know how much you can bench.

WOD Thursday September 23 2010

10 Clean & Jerk 135/95
15 Knees to Elbows
20 Sprint Strides

A.M.R.A.P in 20 minutes

WOD Wednesday September 22nd 2010

1 Lap
10 Burpees
10 Kb swings
2 lap
20 Burpees
20 Kb Swings
3 lap
30 Burpees
30 Kb Swings
2 lap
20 Burpees
20 KB Swings
1 lap
10 Burpees
10 Kb Swings

WOD Tuesday September 21st 2010

1st segment
21-18-15-12-9-6-3
S.D.H.P
Pullup
Situp
Lunge


2nd Segment

500 m row for time

Katie 23.57 (2.12)
Jen W 20.48 (2.03) rx
Tammy 24.46 (2.07)
Kelley 28.04 (1.55)
Paula 25.42
Susie 32.18 (1.53) rx
Jared 24.21 (1.44)
Jen P 25.05 (2.05)
Jacque 28.19 (2.17) rx
Will 23.05 (1.56) modified
JP 23.07 (1.40) rx
Andy 34.12 (1.47) rx
Tessa 30.03 (2.06)
Yanni 22.37 (1.41) rx
Kelie 19.44 (1.55) rx

WOD Monday September 20th 2010

1st part
Push Press
3-3-3-3-3


2nd part

7 pushups
14 squats
21 wall-ball
28 Double Unders

6 rounds

WOD Friday September 16th 2010

"Cindy"
5 Pullups
10 Pushups
15 Squats

A.M.R.A.P in 20 Minutes

WOD Thursday September 16th, 2010

Phase 1
Deadlift

5-4-3-1-1-1

Start off light and work on proper form. Work up to 80%-90% max lift for last 3 sets.

Phase 2
"Quick Burner"
15 jumping jacks
10 situps
5 burpees

A.M.R.A.P in 15 minutes

WOD Wednesday September 15th 2010

20 Bicycle Crunches
15 Lunges
20 KB Swings
40 Double Unders

5 Rounds

WOD Tuesday September 14th 2010

12-10-8-6-8-10-12

Front Squat 135/95
Box Jump 24/20
Wall Ball 20/10
Knees to Elbows

- every 3 minutes you must stop and do 4 burpees

WOD Monday September 13th 2010

You will begin the wod with 2 laps around the building. You can then complete the following tasks in any order you choose. But you have to complete all the reps before going on to the next task. You must also complete 2 laps around the building between each task.

"Tasks"
1000 m row
50 KB Swings
50 Pullups
50 Burpee Situps
100 Double Unders or 400 singles

Saturday Hour's change

After looking over the past couple of months of Saturday attendance, we have decided to make a slight change in the hours. We will now be open from 9-12 on Saturdays. Over the past 6 months we have only had 5 clients come in before 9:00, and they were usually here about 8:30. So this slight change in hours should not really effect anybody. We will constantly monitor the attendance in classes and make changes to try to accommodate everybody to the best of our abilities.

Thank you

WOD Friday September 10th 2010

2 laps around building
30 Box Jumps (24/20)
30 Situps
30 Mountain Climbers
5 Rounds

Compliments of CrossFit Alaska Website. And yes I am programing WOD'S running on no caffeine, carbs or sugar. Enjoy!!!!

WOD Thursday September 9th 2010

The main webiste says its time to do "Fran" so were going to do Fran today. Make sure you get in a good warmup. The shorter the wod is the longer warmup you need.

"Fran"

21-15-9
Thruster 95/65
pullup

WOD Wednesday September 8th 2010

20 Wallball

15 Sprint Strides

10 Burpees

2 Muscle-ups (5 pullups, 5 dips)

6 rounds

WOD Tuesday September 7th 2010

1 lap around building
10 Front Squat (135/95)
15 situps
20 Box Jumps

5 rounds

Fish-Fry for the Big Guy

A friend of Justin's is hosting a fish fry and his home to help support Justin in his Combat Challenge world dominating tour.

Back by popular demand will be the Kennedy's fish fry!!!!! It will be a fundraiser for Justin Perkins for his combat challenge endeavor to South Carolina. Fun for all ages!! If you have fish bring a fish if you know a fish leave them home! RSVP if possible so we know how much fish to buy. Please respond to Keith Trojanowski at BHCF. Keg will be tapped about 3ish and eat about 5ish. Kennedy's world famous gumbo will be served and whatever you want to bring. And as always remember you and tune a piano but you can't tuna fish!!!

SUNDAY 9/19/2010 @ 115 FRANKLIN ST.

Roid monkeys bodybuilder freak show

Friday Sept, 3 2010 WOD

For Time:

10 Strict pullup
Reverse grip
20 K.B. Swings
20 Russian Twists
W/KB
10 Pushups
X 5 Rounds

*Must also complete a 1000m row during WOD*

Thursday Sept 2, 2010 WOD

For Time:

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

Push Jerk

S.D.H.P

Wednesday Sept. 1 2010

TABATA THIS:

SQUATS

PARTNER SIT-UPS 35/25LBS K.B

PUSH-UPS

SPRINT-STRIDES

(COUNT YOUR LAST 20SEC REPS FOR SCORE IN EACH EVENT. ADD THEM FOR TOTAL SCORE)

WOD Tuesday August 31st

10 Power Cleans 135/95
20 Burpees
30 Wall Ball
40 Double Unders

x2 Rounds

WOD Monday, August 30th

A.M.R.A.P in 20 Minutes

25 Box jumps
15 pullups
2 laps around the building

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

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

Tuesday Aug 24 2010 WOD

20 Min A.M.R.A.P.

10 Front Squats 95/65

10 Push ups

10 K.B. Swings

Monday Aug 22, 2010 WOD

For Time:

Run to the Mailbox and back

5 Sit-up Burpees

10 KTE

30 Mt-Climbers

10 Rounds

New T-Shirts are in

New T-Shirts are in come and get them: One for $25 or Two for $45

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

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

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.

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.

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

WOD Friday August 13th

1-lap around building
10-S.D.H.P
20 Medicane Ball situp

A.M.R.A.P in 20 minutes

Thrusday Aug, 12 2010 WOD

For Time:

12 body Weight Deadlifts

21 pushups

24 box jumps

4 rounds

WOD August 11 2010

50 squats
30 situps
20 overhead walking lunges
10 knees to elbows

5 rounds

WOD Tuesday August 10th

10 Thrusters
15 Bar jumps
20 Double Unders
15 Wall Balls
10 pullups

4 rounds

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

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.

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

W.O.D Thursday August 5th 2010

6 squat cleans
12 kb swings
18 box jumps

A.M.R.A.P. in 15 minutes

Wednesday August 4 2010

15 OH Squats
15 wall balls
15 parallet pushups

5 rounds

Tuesday, August 3 2010

Deadlift

5-4-3-2-1

Tabata

squat

pushup

situp

Monday Aug 2 2010 W.O.D

For Time:

3 laps

21 K.B. Swings

14 Pullups

7 Box Jumps

3 Rounds

Friday July 30th 2010

"Filthy Fifty"
50 Box Jump
50 Jumping Pullups
50 KB Swings
50 Walking Lunges
50 Knees to elbows
50 Push Press
50 Wallball
50 Burpees
50 Double Unders

Tuesday, July 28 2010, WOD

For Time:

7 Push Press
14 Wall-balls
21 Box Jumps

5 Rounds

Monday July 26 2010 WOD

A.M.R.A.P

5 Deadlifts

10Knees to Elbows

15 Burpees

15 min

Friday July 22 2010 WOD

For Time:

40 Squats

30 K.B

20 Wallballs

10 Pull-up

5 Rounds.

Thusday July 22 2010 WOD

For Time:

21-15-9-3

Clean (135lbs m/ 95lbs w)

Parallette Jumps
Decline Push-ups

Wednesday July, 21 2010 WOD

For Time:

1 lap

10 Thruster

15 K.B. Swings

20 Sit-ups

4 Rounds

Tuesday, July 20 2010, WOD

For Time:

50 D,U.

25 Burpees

15 Pullups

10 Push Press

4 Rounds

Monday July 19 2010 WOD

3-5min Rounds

Squats

Sit-up

K.B. Swings

Wallballs

K.B. Clean&Press

Count For Max rep.

Row 1000m

Thrusday July 15 2010

For Time:

10 Pullups

15 K.B. Swings

25 Squats

8rounds

7-14-2010

10 Deadlifts (225 men, 135 women)
15 burpees
20 box jumps

5 rounds

Tuesday July 13 2010 W.O.D

For Time:

A.M.R.A.P

With a Wallball

12 Push-up One hand one the Ball

15 Sit up with Wall Ball in Hand

30 Lunges With Wall Ball over Head

1 Lap With wallball

25 Min

Monday Jan 12, 2010, W.O.D

Repeat Offender

For Time:

5 Heavy Thrusters (135m/95w)

10 Wallballs

15 Boxjumps

20 Knees to Elbows

25 Double Unders

5 Rounds

Friday July. 09, 2010 W.O.D

For Time:

10 Thrusters

15 Knees to Elbows

20 K.b. Swings

25 Double unders.

5 Rounds

Thursday July. 08, 2010 W.O.D

For Time:


100 Pullup
100 Pushups
100 Situps
100 Squats

Wednsday July 7 2010 Wod

A.M.R.A.P
In 20 Min

• Run 400m
• Jumping Squats

Jumping Squats should be continuous any interruption, pause, or stopping constitute the end of the event and start of the run

Bonus: Any walking during the run has a 5 lung per leg infraction.

Try to get 50 jumping Squats without stopping each round.

WOD 7-06-2010

21-18-15-12-9-6-3
Deadlift 135lb men, 95lb women
Box jump 24in men, 20in women
pushup

Monday Jan 25, 2010, W.O.D

For Time:

Rapid Fire Inc.

10 Pushups
10 Situps
10 squats

10 Rounds

Mike x5 600
Jared 1018
John 1113
Randy 1522
Ricky 1445
Odie 1402

Monday Jan 25, 2010, W.O.D

For Time:

30 Squats

20 Box Jumps

10 Pullups

5 117 ' Sprints

4 Rounds

1200

Kelie 1516

Hillery2031

Dan 1604

1300

Trojan1444

Val 2254

1300

Mindy1716

Scott 1244

Jami 1346

Marquis 1644

Chad 1549

Jackie 1601

1700

Betty 1006

Yanni 1134

Matt 1113

Kai 1344

"Cari"

Amanda 11:11