15 wall ball
21 kb swings
A.M.R.A.P in 20 minutes
15 wall ball
21 kb swings
A.M.R.A.P in 20 minutes
We would like to congratulate Kelie Wilson on earning her Level 1 certification. Kelie has been with Black Hills CrossFit since we opened our doors. Kelie will be a great addition to our training staff.
On another note, many of you know that Keith and his wife are expecting their 2nd child. For a couple of weeks after the baby is born Keith will be absent from the gym. During this time we will be having some schedule changes. We will have Kelie covering some of the classes when Justin is at the fire department. But she will not be able to cover all the classes. Please check the schedule on a regular basis to see any changes. The schedule changes will only last for a couple of weeks. We will do everything we can to make sure everybody gets in their workouts.
Black Hills CrossFit Staff
Monday May 10 2010
3 Min rest between each Round
Hi. So some of you may have heard me talking about weekly goal setting. The idea is to set a goal that will challenge you mentality and phisicaly. To say something like i want to lost 10 lbs and get toner is a great goal to have but very hard to achieve in a week. So for example this weeks goal is to do: 500 push-up and 1000 squats. (PS you can thank Kat for this one.)
When goal setting its a good idea to think about some thing you may be working on like kipping pull-up, ring dip’s and write down exactly what it is you want to do. ex. do one ring dip by the end of the week, climb the rope. Next it is always helpful to tell everyone, so we can help and maybe participate. The weekly goals go above and beyond the daily work out, These for the time being are done on the honer system, as Paula so well said i don’t cheat this referring to herself. The weekly goals should be completed at 1200pm Friday.. So 500 push-up and 1000 squat if you like or set your own.
If I had my druthers (By the way, druthers is a great word. Feel free to use it as often as you’d like. In fact, consider it your word WOD. As many druthers as you can work into a conversation. For time. … But I digress.), upon entering this world, I would have been handed a “How to Survive Life” manual, that among useful get-rich-quick tips, would have contained an eating and exercising plan that I could use for my whole life.
But obviously, that didn’t happen. Not only do I have to figure out most of life all by myself, but I also had to figure out how to eat and when to eat and what to eat and how much to eat and then when to exercise and how to exercise and how much to exercise … You get the idea.
As I’ve mentioned in previous posts, when I decided it was time to lose weight, I started by eliminating refined carbs and by walking about four times a week. When I eventually plateaued, I joined Weight Watchers and joined a gym. And then of course, this year, which has morphed into more maintaining my weight or shooting for those last five to 10 pounds, I joined CrossFit and started eating paleo/primal.
At each step along this long, often tear-my-hair-out-in-frustration journey, I have learned an incredible amount. About food and exercise, obviously, but also about myself and my body and what works and what doesn’t. When I first started losing weight, I had no idea how many calories I was suppose to consume or about portion control. I learned about that through Weight Watchers. While I did Weight Watchers, I didn’t really realize how much processed junk I was eating — even if it was “low cal.” I learned about that through the paleo diet.
The same goes for exercising. When I started, I didn’t know what to do. All I knew was that I could walk. So that’s what I did. (As a side note, I still love to walk and maintain that walking is probably one of the best exercises you can do. I love CrossFit, but walking makes me feel holy. Don’t ask why. And yes, I know that sounds weird. Just deal with it.) Anyway, eventually I learned about the importance of lifting weights and how to do so properly. Through CrossFit, I learned I could ramp up my heart rate to previously unknown highs for about 20 minutes or so and mostly not die afterward.
While reading Mark’s Daily Apple recently, I came across the most useful piece of advice I’d ever learned about this whole process: what works today may not work tomorrow. Whether it’s losing weight or lifting weights, you can’t always take the same approach and be successful. You have to adapt. You have to be open to change. And you have to accept that frustration is a part of all of this. It doesn’t matter if you’re trying to lose 10 pounds, gain 10 pounds of muscle or lift 10 more pounds.
But honestly, that’s what’s exciting about all of this. There’s always another exercise to try or a new twist on an movement you thought you mastered. In terms of eating, there are billions of recipes to try and new research coming out every day that tells us the best way to eat. Sure, it can lead to information overload, but once you master the basics, you can learn what to filter out and what to keep.
And if nothing else, you can always go for a walk.
I am not an expert at most — well, really any — forms or kinds of exercise. But I do know how to rest. I can rest like nobody’s business. I am a Super Rester.
But honestly, a lot of times, the importance of rest, of letting your body heal and recover and strengthen, gets overlooked. We get so focused on form or kinds of exercises or intensity levels that we forget that the time in between workouts can be just as important as the actual workout.
I’m not advocating taking two weeks off between every workout. But if you’re going all out, day after day after day, you’re running the risk of burnout and worse, injury.
How you rest is up to you. Some people need a day or two off completely. Others just need a lower-frequency day where they walk the dog instead of doing a WOD. Whatever works for you. Listen to what your body is telling you. Don’t use it as excuse to slack, but if you’re exhausted, there’s probably a reason why, and rather than another workout, what you probably need is a nap.
I’m not going to veer off topic and start talking about religion, but for me, knowing that even God took a day off after creating the world (I’m guessing that’s at least a little strenuous) means it’s probably OK for me to ease up once in a while.
Plus, a nap just sounds really good right about now.
Friday April 23 2010
7 (B.W.) Dead-Lifts, 15 Sit-ups, 21 Burpees, 5 rounds
Thursday April 22 2010
20 Double unders (100 singles unbroken), 20 Mt. Climbers, 20 Box Jumps. 6 rounds
Wednesday April 21, 2010
25 Wall-Balls, 15 Sit-ups, 10 Parallett Jumps
Tuesday April 20 2010
Box Jumps, K.B. Swings, S.D.H.P (95lbs men, 65 women)
In case you were wondering about the title of today’s blog, you probably realized it’s from “The Sound of Music” song “My Favorite Things,” which is what today’s post is about. I complain a lot — endless, actually — about the exercises I hate in certain WODs, but there are some movements I really do love.
They are, in no particular order:
I had a couple of comments recently about the “Fat Girl” name. If you haven’t already done so — and you have like an hour to kill because I went on and on for way too long — you can go here to read my story. No, technically, I’m not overweight, at least not any more. But once you’re a fat kid, you’re always a fat kid. Which really, isn’t as bad as it sounds.
Also, I’m posting a picture of myself so you’ll know what I’m talking about and so you can say “hi” to me if you see me around. It was taken in November of last year. And hell yes it’s the best picture I have of myself. Did you really think I’d post a pic of me in sweaty gym clothes? Please. I have my vanity. And if you think I’m going to post a picture of myself as a fat kid, you are sadly and utterly mistaken. … Although, for the right price, I might be convinced to do a “before and after.” The right price being in the millions of dollars range.
I’ve thought a lot recently about Justin’s recent post “Stay off the Scale.” In theory, I would love to agree with everything he said (editor’s note to Justin: I’m going to only partially throw you under the bus here. Please don’t raise my membership fee. Or make me do extra burpees.). Nothing would give me greater pleasure than to wholeheartedly endorse everyone throwing their scales in the trash can.
The problem is I know that if I myself did that, my weight’d shoot up 20 pounds by the end of the month. That’s not an exaggeration. And not only would I balloon up, I’d be really miserable, too.
I am aware that I am more than the sum of my weight and the inches around my waist. I know that there are many other indicators — other than weight — that comprise my overall health. The thing is, I kind of enjoy weighing myself — and not because I ever like or agree with the number that the scale displays. But I do like concrete, tangible information. I like knowing exactly how much I weigh and how many inches around my waist is. Why? No idea. I’m kinda broken, if you haven’t already figured that out. But for me, how tight or loose my pants are or how I feel physically at any given moment is not concrete enough information to keep my mind from freaking out.
Obviously and thankfully, not everyone is like me. What’s important is for you to figure out what’s right for you. If you could not care less about your weight and want to feel good and look good, then please, do throw your scale in the trash, post haste. If you like numbers and don’t develop a stress or eating disorder while carefully monitoring your weight, then keep your scale.
Find what makes you — not necessarily happy because that’s a moving target — but at least content.
Monday April 19 2010
500 m Run, 300 Squats, 200, Push-ups, 100 Pull-ups. 500 m Run
As many set as need: ex (30-20-10 x 10 r)
Friday April 16 2010
Thursday April 15 2010
20 45lbs KB Swings, 15 Front Squats, 10 Knees To Elbows___5rounds
Wednesday April 14 2010
100 – Jump ropes, 80 Jumping Jacks, 60 Sit-ups, 40 Push-ups, 20 Burpee___2 Rounds
Tuesday April 13 2010
10 – 95 lbs Power Cleans, 10 – Pull-ups, 10 – Box Jumps __6 Rounds
Monday April 12 2010
21-18-15-12-9-6-3, 65 lbs Overhead Squats, KB swings, Push-ups, 1 lap between each round
This article may get me hot water with the female clients. Oh well here goes. One of the things I have never understood is people’s obsession with their weight. People get this idea that they have to be a certain weight in order to be healthy. CrossFit has never been about how much you weigh. If you got on the main Crossfit website you would have a hard time finding an article about losing weight. CrossFit is about performance and your ability to handle the challenges in daily life. Ask yourself this you have gained 5 pounds, but picking up your child is easier because you have gotten stronger. Your pants seem a little snugger in the legs or does the shirt fit tighter in the shoulder/ arm area because you have gained muscle.
A person’s physical ability is never based on what that person looks like on the outside. I attended the CrossFit Games in March @ Golden Co. I saw people who were in very good physical condition. There were others, who were physically obese. Your first thought is have they ever seen the inside of a gym. There was a man and women who stood out at the competition to me. They were clearly overweight by at least 50 pounds so I wanted to watch how they did in at the competition. The first workout was a Row/KB swing/Run workout, the gentlemen sat down at the row machine next to a guy who had his shirt off showing his six pack. I was 100% sure the obese guy wasn’t going to even finish the workout. Not only did he finish, he was in the top 70 out of 120 competitors for the weekend. I was impressed; this guy’s ability to do “work” was incredible. The next day I watched the girl doing chest to bar pull-ups. Hell I can barely do chest to bar pull-ups, but I watched her go through sets of 6 like they were nothing, and then watched her do “muscle-ups”.
Right here in Black Hills CrossFit we have our examples of physical ability. Scott J. is the first example (sorry Scott). When you look at Scott from a physical aspect you wouldn’t expect much. The guy isn’t fat but he isn’t a huge guy with bulging muscles. But yet he consistently finishes with some of the best times during the WOD for the day. You put him on the course for the Firefighter Combat Challenge he will beat guys that are half his age and in better shape. Now Tim R. about a year ago was about 60lb overweight. He discovered the Palio Diet and loved it. Tim lost 60 lb or more with the diet and started coming to CrossFit in December 2009. Since he started coming here he has gained back some of the weight however he feels he is in much better shape and more powerful physically and mentally. Tim found that the mental aspect of CrossFit has helped him push through the workouts, as well as his ability to push harder during his bike races.
Instead of gauging yourself on the scale you need to stop and ask yourself “ARE YOU GIVING EVERYTHING YOU CAN DURING THE W.O.D.” Are you pushing hard to get every rep until time is called or do you stop 20 seconds short because you figure the last couple doesn’t matter. No matter what the workout is for the day you need to push yourself hard to the very end. We shouldn’t have to do “finishers” because people want more after the W.O.D this makes me wonder did you not give it everything you had. Just because you may have beat the best time on the board by a few seconds. Doesn’t mean you gave YOUR FULL POTENTIAL, next time try to GIVE it all you can and you may surprise yourself. Keep pushing hard, and don’t be afraid to work on your weakness. I absolutely hate box jumps and overhead squats. Those workouts hurt me and I am very slow at them. But I continually work on them so I can get better at my weakness. Until next week remember “God Loves a Burpee”
Friday April 9 2010
Fight Gone Bad. 3 rounds.