WOD Tuesday Aug 23, 2011

Deadlift 9000/6000
Row 1k

For time.

You can break it up any way you want, and go back and forth between rowing and lifting. You just need to accumulate 9000/6000 in the deadlift and row a total of 1k.


WOD Friday Aug 19, 2011

Push Press
Push Jerk

Round 1: 5 reps of each at 50% of one-rep max in strict press
Round 2: 4 reps of each at 60%
Round 3: 3 reps of each at 70%
Round 4: 2 reps of each at 80%
Round 5: 1 rep of each at 90%

No time component to this WOD, but you must complete it by the end of the hour

For RX you must not put the bar down at any point during the round. You may put it down after the round and rest as much as you want before starting the next round.


WOD Tuesday Aug 16, 2011

Part 1: WOD

6 cleans (115/75)
12 kb swings (45/35)
24 double unders

AMRAP in 12 mins

Note: There is a 50 burpee penalty for anyone who asks about whether or not you must perform a full front squat on a “clean.”

Part 2: MobilityWOD #5

No comments.

WOD Friday Aug 12, 2011

Athlete’s Choice

Each class will decide on a named WOD (one of the WODs on the leaderboard). The group has 15 minutes to choose the WOD — in other words, before the end of the warmup. If no decision is made within that time the WOD will be Fran.

Later classes can do a WOD done by an earlier group or choose their own.

No performances will qualify for the leaderboard unless done individually after the group, with the trainer judging range of motion and counting reps. This will only be an option if the individual is able to complete the WOD before the next class begins the warmup.

No comments.

RIP Nick Armstrong

In honor of fallen Rapid City Police Officer Nick Armstrong, Black Hills CrossFit will be cancelling the noon class on Thursday August 10th.

The funeral is that day at 11am. Click here for more information.

No comments.

WOD Monday Aug 8, 2011

Part I: Back Squat 10-8-6-4-2

Part II: Partner WOD

200 wallballs

While one partner is doing wallballs the other must hold a handstand.


WOD Thursday Aug 4, 2011

Part I: WOD

500m row
5 laps
400m row
4 laps
300m row
3 laps
200m row
2 laps
100m row
1 lap

You may start with the run or the row.

Part 2: MobilityWOD #3


Damper Settings on the C2

Keith found a great discussion on the CrossFit message boards about the ideal damper settings for the row machines. Here’s the heart of it, but the entire thread is worth reading.

Ok I am writing this thread to clarify the drag factor on the Concept 2 rowers. Many people comment me “Chris – I row with the damper on 10 because its the hardest and thus im doing the most work.” I shake my head in dismay. To clarify how the drag factor works imagine that you are in an actual boat. A drag factor of 10 is the same as rowing in a Central park row boat – 8 feet wide, 10 feet long, and impossible to flip. It’s heavy, its slow, but if you can get it moving it has quite a bit of inertia. A 4-5 on the damper setting is the equivalent of a racing shell – 24 feet long, 18 inchs wide, and the slightest off weight tilt will flip you – a set of 5 strokes gets this boat moving. A 1 on the damper setting – There is no boat.

Now what is the best damper setting for you?

This depends on many factors – primarily weight. Workout being second.

To make my point clear a damper setting of 10 (8 for women) should only be used for pieces under 150 meters. This is not a rule – but a suggestion. The reason I say this is that unless you have been trained with the proper stroke for years – you will cause damage to yourself at this setting. 150 meters is a sprint/muscle piece that no matter what you do – it wont kill you.

Now I will discuss wieght before going back to distances.

The following is a laymans chart of where you damper should be around for your weight. (Applied for 500meter+ piece)

250lbs – 6-7
200lbs – 5-6
175lbs – 4-6
150lbs – 3-4
125lbs – 2-3

So that now you know where drag is you must realize – these drags are considered in the rowing world to be the most efficient for how a rower works. These drag factors rely on endurance and aerobic ability more then anarobic. Moving higher to the 10 setting emphasizes strength more and more – but subsequently takes much more strength to move the fan (This will make you much more tired sooner then at a lower drag). Remember – it may look easy – but anyway you slice the cake (erg?) it will hurt.

The athlete’s anerobic threshold, the point at which the body’s muscles have exhausted their oxygen store and start burning other fuel. For regular folks, reaching that threshold is quitting time; anaerobic work is 19 times harder than aerobic work. But rowing is all about harder. Elite rowers fire off the start at sprint speed — 53 strokes per minute. With 95 pounds of force on the blade end, each stroke is a weightlifter’s power clean. Rowers cross their anaerobic threshold with that first stroke. Then there are 225 more to the finish line.

Anyone care to venture a guess about what tomorrow’s WOD will be?


WOD Wednesday Aug 3, 2011

10 barbell shoulder to overhead (95/65)
10 front squats (95/65)
15 kb swings (55/35)
30 lunges (15 per side)

5 rounds

* Press, push press, push jerk, and split jerk are all acceptable for the barbell to overhead exercise.
* The weight must always start from the floor. No racks if you want an RX.
* You may scale this WOD by doing either less weight or fewer rounds, or both. You are encouraged to scale the rounds rather than the weight if possible. In other words, do 3 rounds at prescribed weight rather than 5 rounds at less than prescribed weight.


“The Non-Negotiability of Perfection”

This is a great article:

CrossFit is the pursuit of athletic perfection—performing difficult workouts with technical mastery under conditions of duress. We’re looking for flawless form with a jackhammering heart, bursting lungs, and battery acid-filled veins.

When this is accomplished with unyielding intensity, the result is nothing short of beautiful. When we fall short of the mark, the result is horrifying at best.

Athletes often set up a false dichotomy between perfect form and intensity, assuming that as one increases the other must necessarily fall. This idea is a thinly disguised excuse for athletic complacency. Rather than revisit proper technique through low-intensity, low-excitement skill work, the athlete chooses to pursue personal records with diminished form. The unstated reason for this choice: it’s easy on the ego to put up “good” WOD times. Taking a hit to your “Fran” time in order to perform perfect thrusters is not going to move you up the records board—at least not right away—and the blow to the ego is too much to bear.

In reality, form and intensity are not mutually exclusive, but the non-linearity of their relationship leads novice athletes to the wrong conclusion. For the novice, maintaining form becomes a cruel joke as intensity increases, leading to the erroneous conclusion that the two cannot coexist. Advanced athletes believe the opposite. These athletes recognize that continuous high-intensity work is nearly impossible without strict attention to form. The advanced athlete knows that perfect form is perfect for a reason: it imparts structural advantages that poor form does not.

Take the thruster as an example. Performed poorly, the movement relies on the small muscles of the anterior shoulder to support the weight at lockout. These muscles fatigue extremely quickly, leaving the athlete with reduced capacity in short order. When the thruster is performed well, the weight is supported by the large, hard-to-fatigue muscles of the posterior chain, allowing the form-conscious athlete to continue at peak power long after his sloppy brethren have stopped to rest.

The advantages of good form are not isolated to the thruster. Clear structural advantages can be had in the majority of our movements if one chooses to pursue perfect form. Most of these advantages are based on the physics of power transmission, specifically the fact that it is easier to send power through a rigid structure than through a limp one.

Squatting provides a wonderful illustration. The squat utilizes power from the hip to propel the torso through a complete range of motion. If the spine is rounded and the torso is loose, power is lost and the torso becomes difficult to move. If the spine is kept in a neutral or arched alignment and the torso is rigid, as proper form dictates, power flows freely and the load is easy to move. Nonetheless, we’ll often see novices blasting through flaccid, rounded-back squats, heedless of the power-draining effect of their substandard form.

Condoning bad form for the resulting intensity ignores the big picture. In doing so, we rob our athletes of their long-term potential, artificially capping their progress in the name of immediate gratification. An athlete with poor form and an ugly three-minute “Fran” will always have an ugly three-minute “Fran”, while a similar athlete with good form will soon find himself pushing the limits of possibility, utilizing the structural advantages of the perfect thruster to close in on two minutes.

For the CrossFitter, perfection should be non-negotiable, regardless of the near-term outcome. Progressing to the elite level—heart jackhammering, lungs bursting, and records falling—depends on it.


WOD Tuesday August 2, 2011

Part 1: Skill Work

Spend 5 minutes working with the trainer on proper power clean technique

Part 2: WOD

25/20/15 burpees
Power Cleans (135/95)

3 rounds of 3 minutes each, with 1 minute rest between rounds

In each round you must first complete 25 burpees. Your score is the total number of power cleans you are able to accomplish before the end of the 3 minutes.

Part 3: MobilityWOD #2

Busy day!