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