WOD Friday Nov 25, 2011

Option 1: Christine

500m row
12 deadlifts (body weight)
21 box jumps

3 rounds

Option 2: Helen

400m run
21 kb swings (55/35)
12 pullups

3 rounds

No comments.


“Milk is quite literally better than steroids for a novice lifter to grow on, and no supplement produces the same effect.”

No comments.

WOD Wednesday Nov 23, 2011

Option 1:

Squat Clean and Jerk (165/110)

AMRAP in 5 minutes

This is Workout #3 from the CrossFit Games 2011 Open.

Option 2:


30 Clean and Jerk (135/95)

As we have previously discussed, when the workout calls for a “clean and jerk” there is no requirement that you pass through a full squat before standing the weight up in the rack position. So for Grace, there is no need to squat.

Open WOD #3, however, was different. Here is the full description:

In this movement, the barbell goes from ground to overhead with the athlete passing through a full squat position while the barbell is racked on the shoulders. This can be a full-squat-clean-thruster, a power-clean-front-squat-split-jerk, or anything in between as long as the three key positions are reached. The barbell begins on the ground. Touch and go is permitted. No bouncing. The athlete must pass through a full squat with hips below knees. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Open gym for the remainder of the hour. Feel free to do Annie, Jackie, Fran, or anyone else. Work on skills, goats, or mobility. Or go home and get a head start on the turkey. You earned it.

Happy Thanksgiving!



“The full squat is a perfectly natural position for the leg to occupy. That’s why there’s a joint in the middle of it, and why humans have been occupying this position, both loaded and unloaded, for millions of years. Much longer, in fact, than quasi-intellectual morons have been telling us that it’s ‘bad’ for the knees.”

No comments.

WOD Monday Nov 21, 2011

Filthy Fifty

50 box jumps (24/20)
50 jumping pullups
50 kb swings (35/25)
50 walking lunges (total)
50 knees to elbows
50 push press (45/35)
50 back extensions
50 wallballs (20/14 to 10′ line)
50 burpees
50 double unders

Time limit of 40 minutes.

For RX must be done in the order listed above.

If not going for RX, this workout can be scaled in any number of ways. You can cut down the reps, you can break it up into rounds, or you can mix up the order of the exercises and treat it like a tasks workout.

There are only two places to do the back extensions: the GHD and the tire. The only way to ensure immediate access to one of those two places is to get there first.

If you’re going for RX and find yourself waiting for the tire or GHD, you still have the option to move on to a different exercise and then come back to the back extensions. Don’t let the RX get in the way of your workout.


Want to be a Better CrossFit Athlete?

This is a great article…

When it comes to CrossFit as a competition, I can give you an edge over theother competitors. This is a simple tip. I won’t even charge you for it, even though you will start performing better. It doesn’t involve a super secret training regimen. It’s not a crazy concoction of supplements that will give you superhuman strength. It definitely does not involve you following a strict nutrition plan. I can assure you that it isn’t performing multiple workouts in a day.

You gain a competitive edge by simply training with integrity in your movement. It’s simple really.

Click the link above for the rest of this excellent article.


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.