Labor Day Hours

On Monday Sep 1 (Labor Day) there will be two classes, one at 9am, and the other at 4pm. All other classes are cancelled. We will likely be doing some sort of Hero WOD. Be there!

WOD Fri Aug 29, 2014

Strength: Bench Press 5 (65%) – 5 (75%) – 5+ (85%)

Then…

15 strict pullups
10 strict presses
5 burpees

AMRAP in 5 minutes

Option 1: 95/65
Option 2: 75/55

Rest 5 minutes

15 pullups
10 shoulder to overhead
5 burpees

AMRAP in 5 minutes

Option 1: 115/75
Option 2: 95/65

Your score is the total REPS accomplished. Write that number on the board. You’ll have to do the math. There are 30 reps in each round.

Lots of pullups in this WOD. If your hands are torn or will tear, do wallballs instead of pullups.

WOD Thu Aug 28, 2014

Strength: Deadlift 5 (65%) – 5 (75%) – 5+ (85%)

Then…

1000m row
100 squats
100 situps
100 parallette jumps (total)

In any order, but each exercise must be completed in its entirety before moving on to the next.

Option 2: 750m row, 75 squats, 75, situps, 75 jumps
Option 3: 500m row, 50 squats, 50 situps, 50 jumps

WOD Wed Aug 27, 2014

Strength/Skill: Snatch 1-1-1

Full snatch if you have good OHS mobility. Otherwise, work on power snatch and/or OHS.

Then…

3 snatches (power or full)
6 toes to bar
9 box jumps (24/20)

AMRAP in 11 minutes

Option 1: 135/95
Option 2: 95/65

WOD Mon Aug 25, 2014

Strength: Back Squat 5 (65%) – 5 (75%) – 5+ (85%)

Hopefully everyone knows the drill with Wendler. If not, talk to the trainer. Also, click 1) here and 2) here for more information.

Then…

4 hang power cleans
6 front squats
10 pushups

7 rounds

Option 1: 135/95
Option 2: 95/65

WOD Fri Aug 22, 2014

Strength: Press or Deadlift 1-1-1

Or anything else you might have missed this week.

Then…

10 barbell ground to overhead
1 lap
10 overhead squats
1 lap
10 thrusters
1 lap

3 rounds

Option 1: 95/65
Option 2: 75/55

WOD Thu Aug 21, 2014

Strength: Press or Deadlift 1-1-1

Do whatever feels stronger. Tomorrow, do the other. If you won’t make it in tomorrow, but want to do Wendler, do both press and deadlift today.

If you already know your one rep max, go for a 3 or 5 rep max.

Then…

1000m row, followed by:

20 double unders
15 kb swings (55/35)
10 kb lunges (55/35) (total)

AMRAP in 14 minutes

WOD Wed Aug 20, 2014

Strength/Skill: Clean 1-1-1

In the weightlifting community, “clean” means squat clean or full clean, so that’s what we’re working on here. With that said, no one should be doing full cleans unless they have good and comfortable front rack and front squat mobility. If not, work on power cleans and/or front squats, and talk to the trainer about how to improve that front rack position.

Then…

Squat Cleans
Burpees

15/12/9/6/3

Option 1: 135/95
Option 2: 95/65

Modify the squat cleans by doing power cleans instead

WOD Tue Aug 19, 2014

Strength: Bench Press 1-1-1

Find your one rep max if you don’t already know it. If you do, find your 3 or 5 rep max.

Then…

Shoulder to Overhead
Pullups
Pushups
Box Jumps (24/20)

20/10/5/5/5/5/5

Option 1: 115/75 and regular pullups (Round of 20); 135/95 and chest to bar pullups (round of 10); 155/105 and strict pullups (rounds of 5)
Option 2: 95/65 (Round of 20); 115/75 (round of 10); 135/95 (rounds of 5); all regular pullups

WOD Mon Aug 18, 2014

Strength: Back Squat 1-1-1

We were going to resume Wendler this week, but it has come to our attention that there are a number of people who are unsure of their one-rep maxes. Since it’s never bad to lift heavy, we will test this week.

For those of you who know your one-rep max, or would just like to use the numbers you were working with from before, use this time to figure out your 3 or 5 rep max. These numbers will be important during the deload week, so be sure to write them down.

Then…

15 deadlifts
20 wallballs
25 situps

3 rounds

Option 1: 225/155
Option 2: 165/115

Ice Bucket Challenge

Have you seen the videos on Facebook (and elsewhere) of people dumping buckets of ice water over their heads? It’s a fundraiser for the ALS Association called the Ice Bucket Challenge. Click here for more information about it. ALS is also known as Lou Gehrig’s Disease.

Tomorrow (Friday) from 10am until 11am, at the Colonial House Restaurant, BHCF’s own Derek Stone will be on TV doing the Ice Bucket Challenge, and BHCF is challenging you to join him. It’s for a good cause — we will raise some money and some awareness, and maybe you’ll get on TV.

So what do you say, BHCF? Let’s show up to support Derek and raise some money for ALS. A little cold water won’t hurt you.

Posted in WOD

WOD Thu Aug 14, 2014

1 minute AMRAP burpee pullups
2 minutes AMRAP wallballs
3 minutes AMRAP kb swings (55/35)
4 minutes AMRAP jump rope (1 point for every 10 DU; 1 point for every 25 SU)
5 minutes AMRAP 1/4 laps (1 point for every .25 of a lap)

In that order

Rest 1 minute between exercises

Your score is the total reps accomplished

WOD Wed Aug 13, 2014

Strength: Back Squat 3-3-3

Then…

9 front squats (95/65)
6 front-rack lunges (95/65)
3 strict presses (95/65)
1 muscle-up (Option 1); 1 wall climb (Option 2); 5 ring dips (Option 3)

AMRAP in 10 minutes

Add 1 rep to the muscle-ups, wall climbs, or ring dips in each subsequent round.

Modify the ring dips by using a band or a box, or by doing regular or deficit pushups.

WOD Tue Aug 12, 2014

Strength: Bench Press 10-10

Two sets of 10 unbroken at the heaviest possible weight. Rest a couple of minutes between attempts.

If you get the first set easy, add weight. If you get the first set and it’s tough, stay where you’re at for the second. If you don’t get the first set unbroken, reduce the weight for the second.

Get in groups doing similar weight and rotate through. Do not attempt a set without having a spotter.

Then…

10 box jumps
1 lap
15 situps
200m row
10 burpees

AMRAP in 16 minutes

Option 1: 30/24 box
Option 2: 24/20 box

If all rowers are occupied you may begin your burpees and take a rower when one is available.

Mark Your Calendars!

The return of the Black Hills CrossFit Competition Series! October 18, 2014. It will be an all day event. Details to follow. You won’t want to miss it.

Posted in WOD

Wendler 5/3/1

Strength is the foundation of fitness. It takes a lot of work to get stronger, but once you get it, it stays. The strength we develop now will last for the rest of our lives. If you squat heavy now, you won’t ever need one of these later.

Conditioning, on the other hand, is easy come, easy go. Meaning, it’s not too hard to get in good cardio shape, but it doesn’t really last if you don’t consistently work it.

If your strength numbers are going up, there’s a good chance your conditioning will follow, even without directly focusing on it.

The best way to develop strength is to consistently follow a regimented program. That’s somewhat contrary to the “constantly varied” requirement of CrossFit, but sometimes it’s best to sacrifice variety for gains.

One thing that is clear from the four months we followed the Wendler 5/3/1 program is that it works. The results seen by those who followed the program were remarkable. It’s also pretty quick and easy, and gives us plenty of time to do a conditioning workout after lifting. All in all, it’s the perfect strength program for CrossFit.

Accordingly, we will be resuming 5/3/1 on Monday of next week, and we will be following the program indefinitely. But with a couple of minor changes…

First, many of you seemed to feel like the deload week was a waste of time. So here’s how we are going to handle the deload week. If you feel like you need a deload week, take it. If, however, you’re feeling good during deload week, you can do one of two things: 1) go for a new one, three, or five rep max, or 2) do speed work (dynamic effort lifting). We will explain this in more detail during the first deload week.

Second, we might not necessarily stick with the exact schedule of squatting on Monday, benching on Tuesday, deadlifting on Thursday, and pressing on Friday. We will do all four of those lifts at some point during the week. Just not necessarily in that order or on that schedule. It will be determined week by week.

As always, if you have any questions fire away in the comments or talk to any of the trainers.

Looking forward to getting back on track next Monday! PR Nation!

Posted in WOD

WOD Mon Aug 11, 2014

Strength/Skill: Squat Clean Thruster (or Squat Clean and Jerk)

Work up to something heavy if you have good, comfortable form. If not, work on loosening up what needs it most. It may be best for you to work on front squats, power cleans, full cleans, or something different. Talk to the trainer if you have any questions.

Then…

10 squat clean thrusters
20 hang power cleans
30 pullups
40 wallballs
50 double unders
40 pushups
30 toes to bar
20 deadlifts
10 squat clean thrusters

Option 1: 135/95
Option 2: 95/65

Modify the squat clean thrusters with whatever you worked on during the skill/strength portion of the workout.