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.
Sunday, October 31, 2010
Thursday, October 28, 2010
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
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
Wednesday, October 27, 2010
Monday, October 25, 2010
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)
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.
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, October 22, 2010
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.
Thursday, October 21, 2010
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 6th FIGHT GONE BAD!
We are trying to raise the last $ 400 towards Justin’s Combat Challenge!!!! So this is the plan! On November 6th 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
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
Tuesday, October 19, 2010
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:
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:
Monday, October 18, 2010
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)
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
-wall ball
- box jump
- burpee
-must also complete 1000 meter row sometime during the wod
Thursday, October 14, 2010
Wednesday, October 13, 2010
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
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
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
Tuesday, October 12, 2010
WOD Tuesday October 12th 2010
5 rounds
Deadlift x12
Hang Power clean x9
Push Jerk x6
Men use 135lb, women use 95lb
Deadlift x12
Hang Power clean x9
Push Jerk x6
Men use 135lb, women use 95lb
Sunday, October 10, 2010
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
21 situps
21 Jump Squats over parallettes ( each side counts as one, you must drop into a full squat each time)
7 rounds
Thursday, October 7, 2010
Friday October 8th
"Long Slow Screw"
1 mile run
100 squats
80 box jumps
60 burpees
40 situps burpees
20 toes to bar
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
"OHS"
1-1-1-1-1
-------------
p-2
4-OHS
8-Thrusters
16-SDHP
w/50% of MAX "OHS"
5rounds
Wednesday, October 6, 2010
WOD Wednesday October 6th 2010
21-18-15-12-9-6-3
Overhead Lunges 25/10
Decline Pushups 24/20
Box jumps 24/20
Overhead Lunges 25/10
Decline Pushups 24/20
Box jumps 24/20
Tuesday, October 5, 2010
Monday, October 4, 2010
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
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
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