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


RX or not RX?

The workouts at Black Hills CrossFit are designed to challenge everyone who walks into the gym, including our best and fittest athletes. Sometimes the WOD will be so difficult (in terms of weight or complexity of movements, or both) that only a few people can do it as prescribed. That is as it should be. It makes more sense to scale workouts down, rather than to force advanced athletes to scale them up. Plus, the athletes who are able to complete difficult WODs as prescribed show us what we are all capable of. It’s inspirational.

Don’t be discouraged if you aren’t able to RX it. You should still be able to get a great workout, even if you aren’t able to do every part of it as prescribed. Everyone is at different points on the path toward elite fitness.

It’s important to always challenge yourself to do the best you are able to do. But it’s even more important to be aware of your limitations. Check your ego at the door. There are times when all of us, for any number of reasons, should admit that today just isn’t the day to go for the RX. You know better than anyone when that time is; don’t rely on someone else to tell you.

In the end, the RX really doesn’t matter that much. As long as you’re doing your best, you’re doing the workout as prescribed.


WOD Monday Nov 7, 2011

Wallballs (20/14 to 10′ line)
Chest-to-Bar Pullups


Do regular pullups rather than chest-to-bar if you are scaling this workout.

No comments.

WOD Friday Nov 4, 2011

9 deadlifts (155/100)
12 hand-release pushups
15 box jumps

AMRAP in 15 minutes

This is Workout #2 from the CrossFit Games 2011 Open.

For those who competed in the Open, your scores are still available on the CF Games website, which is linked to above.


“The Craziest Exercise Ever”

That’s what Men’s Health calls the kipping pullup. But fortunately they are being tongue-in-cheek. This is actually a fair and accurate article. How refreshing. Check it out.

If you watched the CrossFit Games on ESPN2 or have ever visited a CrossFit gym, you’ve probably seen a kipping pullup. The move combines a hip drive, kick, and arm pull to build momentum that helps raise your chin over the bar.

In short, it looks like a flailing mess—albeit an impressive one.

We wondered: Is the kipping pullup just cheating? Or could this crazy flailing thing actually have a purpose?

“I don’t consider kipping pullups cheating because I don’t even consider them a pullup,” says Men’s Health Power Training author Robert Dos Remedios, C.S.C.S., who we should mention is not affiliated with CrossFit. “They’re in their own category.”

Your standard dead-hang pullup uses your vertical pulling muscles, Dos Remedios explains. Those usually aren’t very strong, especially compared to your horizontal pulling muscles—the ones you use when doing an inverted row, for example.

With a kipping pullup, though, you swing your body back, putting your torso at an angle to the bar instead of directly below it. “Because of your body position, it’s a little bit of a vertical pull and little bit of a horizontal pull, so it’s easier than doing a dead-hang pullup,” Dos Remedios explains. “You’re just stronger at that angle.”

Dos Remedios, for example, says he can do about 15 traditional pullups, but 30 kipping ones.

So just how is that not cheating?

If your plan calls for a regular pullup, then it is. “If you’re aiming to do a vertical pulling exercise, it should be some sort of a pullup or chinup variation rather than a kip,” says Dos Remedios. “Otherwise you’re really not using the muscles that are meant to vertically pull.”

But don’t write off the kip completely. “We use it in complexes—exercises that pair two or more moves sequentially with the same weight—where you’re going to get really gassed for a metabolic effect. With these workouts, you’re trying to move as fast as possible, so I use a kipping pullup,” Dos Remedios explains. (Click here to watch Dos Remedios teach you one with kipping pullups, explosive dive-bombers, and sumo burpees.)


WOD Wednesday Nov 2, 2011

5 tasks

1500m row
100 walking lunges (total)
50 knees to elbows
50 kb clean and press (55/35) (total — 25 per arm)
25 ghd situps

For RX tasks may be done in any order but must be completed in their entirety before moving on to next task.

If not going for RX you can break this workout up into rounds.

If you haven’t done GHD situps before, consider scaling both the reps and the range of motion. GHD situps are no joke. Even doing just 25 can punish you if you’ve never done them before. Especially when you are doing knees to elbows in the same workout. 10 would probably be a good number to start with.

No comments.

WOD Tuesday Nov 1, 2011

Part 1: WOD

30 double unders
15 barbell ground-to-overhead (75/55)

AMRAP in 10 minutes

This is Workout #1 from the CrossFit Games 2011 Open. Let’s see if we got any better.

The barbell portion is ground to overhead any way you want, snatch or clean and jerk.

Part 2: MobilityWOD #12


How to Hang Clean

Thanks to Bryan Kemper for this excellent article…

There’s propaganda floating around that the Hang Clean is so crazy-complicated that you probably shouldn’t bother with it at all. Many coaches will avoid teaching it for this reason leaving literally hundreds of thousands of athletes in this country under-powered as a result.

Don’t believe the hype. Hang cleans are hard, but they ain’t THAT hard. Anyone can learn to do a decent hang clean – Anyone. And what’s better is that you only need to know three steps to do it!

Click here for the rest of the article.

No comments.

100 Pounds

Ed Dunning is one of the many new faces to appear at Black Hills CrossFit in the last few months. Ed came to CrossFit with the goal of losing 100 pounds, and he started a blog to document his journey. Check it out if you get a chance.

Ed’s a good writer, and it’s an ambitious and awesome goal that he’s set for himself. The neat thing is, I’m 100% certain that he can accomplish it. There’s no better way than CrossFit.

Good luck, Ed. We’ll all be rooting for you.

One comment.

WOD Thursday Oct 27, 2011

50 situps
50 parallette jumps
5 laps
40 situps
40 parallette jumps
4 laps
30 situps
30 parallette jumps
3 laps
20 situps
20 parallette jumps
2 laps
10 situps
10 parallette jumps
1 lap