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