BHCF Apparel

Black Hills CrossFit apparel (t-shirts, sweatshirts, etc.) is now available online! Check out all the cool designs that Susie came up with.

Here’s a note from Susie on sizing:

“The unisex shirts are normal mens sizing; they do shrink when you wash and dry them. If you want to order ladies sizing order “juniors” — those run a little small. You can order any of the designs on any color/style shirt or sweatshirt. It takes approximate 10 days to get in the mail after you order them.”

One comment.

WOD Thursday Nov 17, 2011

Deadlift 1-1-1-1-1

Let’s see some PRs!

If you don’t feel like today’s your day for a PR, do some heavy (for you) 3 or 5 rep pulls. Try out some deficit deadlifts (stand on a 45lb plate) or banded deadlifts, or experiment with the chains.

Also, this should go without saying, but you need to warm up before you start pulling PR type weight. If your goal is to pull 315 x 1, you’ll want to do 6 or 8 with 135, then 4 or 6 with 225, then 2 or 3 with 275, etc. Don’t go to failure on the warmup sets, but make sure you have worked your way up.

Then a quick WOD…

Thrusters (65/45)
SDHP (65/45)
Box Jumps

2 minutes at each exercise. No rest in between. Your score is total reps accomplished. You may go in any order you wish.

NOTE: Friday’s WOD is CrossFit Games Open WOD #5, a 20 minute AMRAP that involves power cleans, toes to bar, and wallballs.



“If you want to look like some Abercrombie model, then find another program and enjoy your nice, easy training style. If you are serious about adding muscle to your frame, then get under the damn bar and make it happen.”

One comment.

WOD Wednesday Nov 16, 2011

100 walking overhead lunges (total) (25/10)
50 burpees
25 barbell ground to overhead (75/45)
50 Russian twists (per side) (20/10)
100 double unders



“There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.”

No comments.


Inspired by Friday’s WOD…

“Strong people are harder to kill than weak people, and more useful in general.”

One comment.

WOD Friday Nov 11, 2011

10 clean and jerks (155/105)
1 round of Cindy
9 clean and jerks
1 round of Cindy
8 clean and jerks
1 round of Cindy
7 clean and jerks
1 round of Cindy
6 clean and jerks
1 round of Cindy
5 clean and jerks
1 round of Cindy
4 clean and jerks
1 round of Cindy
3 clean and jerks
1 round of Cindy
2 clean and jerks
1 round of Cindy
1 clean and jerk
1 round of Cindy

40 minute time limit to complete this WOD


WOD Thursday Nov 10, 2011

Option 1:

Row 2k

Option 2:

10 kb swings (55/35)
10 pushups
10 squats

10 rounds


The reason for two different WOD options on Thursday is as follows: on Friday we are doing a very challenging WOD involving many heavy clean and jerks and 100 pushups, among other things. If you’re doing Friday’s WOD, scaled or unscaled, you’ll probably want to go for Option 1 on Thursday. If you’re not coming in on Friday, feel free to do either Option 1 or 2 on Thursday. Or both.

If more than four people want to row, you’ll have to go in heats. Work on mobility or goats if you are waiting for a row machine.

If you choose to row 2k, here’s a cool site that can calculate your VO2max based on your 2k row time and your bodyweight. I’m not sure what VO2max is, but it has something to do with being awesome.


New Feature!

We’re starting a new feature here at the Black Hills CrossFit blog. It’s called Mark Rippetoe’s Quote of the Day (hereinafter “MRQOTD”). Mark Rippetoe is a strength coach who authored a pretty famous book called Starting Strength. I haven’t read the book, but from what I can tell he’s pretty hilarious.

Today’s quote is inspired by all the torn hands that resulted from doing 84 chest-to-bar pullups on Monday…

“The only legitimate use for a glove is to cover an injury…. A desire to prevent callus formation (possibly so as to not snag one’s pantyhose) does not constitute a legitimate use.”

And a related bonus quote…

“If your gym makes a lot of money by selling gloves, you have another reason to look for a different gym. And if you insist on using them, make sure they match your purse.”



There’s something wrong with the water at the building that houses Black Hills CrossFit. And when I say “something wrong” I mean that there is no water. Accordingly, the WOD for Wednesday is updated as follows:

1. Pee before you leave for the gym.
2. Do not pee outside behind the gym.
3. If you must pee, there will be a few 5 gallon jugs of water. Use these to flush.
4. Absolutely no pooping, unless you will poop in your pants otherwise. If you poop, either in your pants or in the toilet, no RX.

— BHCF Management