Wednesday: August 28, 2019

Warm-Up (0:00 – 15:00)
Mobility:  2:00 Banded Overhead Contract/Relax: with a light resistance or floss band attached to a pull up bar, the athlete faces away from the rig with their arm straight overhead and the band across the palm of their hand. The athlete gently pushes the arm forward and then relaxes, allowing the band to pull the arm further back overhead.

Move Steadily Through
2 Laps Plate Carry (45/25) (first lap overhead, second in a bear hug)
15 Burpees

Strength (15:00 – 35:00)
Push Jerk 7×1 (work to a heavy single for the day)

WOD (40:00 – 49:00)

Fitness
AMRAP 9 Minutes (climb the ladder)
2 DB Push Press
2 Burpees
4 DB Push Press
4 Burpees
6/6, 8/8, etc.

Performance
AMRAP 9 Minutes (climb the ladder)
2 Shoulder to Overhead 135/95lbs
2 Burpees
4 S2OH
4 Burpees
6/6, 8/8, etc.

Option 2: Barbell at 95/65lbs

Competition
AMRAP 9 Minutes (climb the ladder)
2 Shoulder to Overhead 155/105lbs
2 Burpees over the bar
4 S2OH
4 Burpees over the bar
6/6, 8/8, etc.

No comments.

Tuesday:  August 27, 2019

Warm-Up(0:00 – 20:00)

Mobility:  Low Back or Glute Smash, (2:00 total or 1:00 per side)

Move Steadily Through
Width of the gym and back S-Arm OH Waiter Walk w/KB (light-moderate weight), Right Arm
20 Russian KB Swings
Width of the gym and back S-Arm OH Waiter Walk w/ DB/KB (light-moderate weight), Left Arm
20 S-Arm KB Snatch (10 Right and 10 Left)

Strength/Skill(20:00 – 30:00)
Accumulate 5 Minutes in a Wall Sit

WOD(40:00 – 52:00):  Strict 12:00 Time Cap

Fitness
30-20-10
KB Sumo Deadlift High Pull
Push Ups

Competition/Performance
“Diane”
21-15-9
Deadlift 225/155lbs
Handstand Push Up

Option 2: Deadlift at 185/125lbs and 7-5-3 Wall Climbs instead of HSPU

No comments.

Monday:  August 26, 2019

Warm-Up(0:00 – 15:00)
Mobility:  Single leg glute bridges (25/leg)

Then 2 Steady Rounds
15 Medball Cleans
10 Strict Pull Ups (use a band if needed and/or reduce the reps here)

Strength(15:00 – 35:00)
Back Squat 5×3 @ 80%

WOD(40:00 – 55:00) Strict 15:00 Time Cap

Fitness
For Time:
40-30-20
Ring Rows
35-25-15
Wall Balls 20/14lbs

Performance
For Time:
35-25-15
Pull Ups
Wall Balls 20/14lbs

Competition
For Time:
35-25-15
C2B Pull Ups
Wall Balls (Heavy Ball)

Optional Workout of the Week is Back!
15 Burpees
15 Cal Bike
15 Devils Press
15 Cal Ski

No comments.

24/7 Access!

On September 1, BHCF will begin offering 24/7 access to our facility. This is for experienced members only, as required by our insurance. We will determine the question of experience on a case-by-case basis, but generally you will need at least three months of CrossFit experience prior to being eligible for 24/7 access.

There are a number of other rules that will be posted at the gym, which are also required by our insurance. Violation of any of the rules could result in termination of your 24/7 access privileges.

The cost for 24/7 access will be an additional $10 per month for an individual, and $15 per month for a couple or family.

Let us know if you have any questions. Talk to Richie if you are interested in having 24/7 access to BHCF!

No comments.

6th Annual Nick and Ryan Hero WOD

On August 2, 2011, Rapid City Police Department Officers Ryan McCandless and Nick Armstrong were shot in the line of duty. Ofc. McCandless died that day; Ofc. Armstrong passed away a few days later. Their deaths were a huge loss to the Rapid City community, which was deeply impacted by the event.

A couple of years later, Pennington County Sheriff’s Deputy Jason O’Cilka approached BHCF with the suggestion for a Nick and Ryan Hero WOD. In CrossFit, a Hero WOD is a workout done to honor the sacrifice made by members of law enforcement and the military who have been killed in action. By design, Hero WODs are harder than your everyday CrossFit workout, with additional volume and difficulty — a physical sacrifice to honor those who have made the ultimate sacrifice. Using the fallen officers’ badge numbers to form the rep scheme, Dep. O’Cilka came up with an excellent workout to honor Nick and Ryan, and six year later we continue the tradition.

Thank you, Nick and Ryan. Thank you Dep. O’Cilka for coming up with the idea of a workout to honor them. Thank you to all RCPD and PCSO officers and deputies who put their lives at risk to keep the rest of us safe. Thank you to the firefighters and first responders who are there for us when things go bad. Thank you to the members of the United States Armed Forces, who do things most people are unwilling to do to preserve our freedom and liberty. Thank you to all who serve.

Please join us on Saturday August 17 to honor Ofc. Nick Armstrong (ID #639) and Ofc. Ryan McCandless (ID #577).

Nick and Ryan

2 laps kettlebell farmer’s carry, followed by:

5 strict pullups
7 box jumps
7 deadlifts (155/105)
6 front squats (155/105)
3 shoulder to overhead (155/105)
9 burpees

5 rounds

No comments.

6th Annual Nick and Ryan Hero WOD

The 6th Annual Nick and Ryan Hero WOD will be held on Saturday August 17, with heats beginning at 9am. All local law enforcement, fire fighters, and first responders are welcome to join us. Coaches will be available to assist those who might be unfamiliar with the exercises.

More information to follow.

Please join us on Saturday August 17 to honor Nick and Ryan.

No comments.

WOD Thu July 4, 2019

Pete

51 toes to bar
10 clean and jerks (155/105)
51 wallballs
10 clean and jerks
51 burpees
10 clean and jerks
51 calorie row

For those of you who don’t know him, Pete was the greatest guy in the world. He was a husband, father, business owner, scholar, philanthropist, and athlete, among other things. He had the brightest eyes and biggest smile. He was a loyal BHCF member for many years, and he was taken from this world far too soon.

It’s CrossFit tradition to do a Hero WOD on holidays, and while Pete wasn’t a veteran, he was still a hero to those who knew him. Rest In Peace, Pete. You won’t ever be forgotten.

Classes at 530am, 830am, 11am, and noon. Happy Independence Day!

No comments.

Holiday Hours — UPDATE

Update to our July 4 schedule…

We will have a 530am class, in addition to classes at 830am, 11am, and noon.

What the Breakfast Club wants, the Breakfast Club gets.

Happy Independence Day!

No comments.

Holiday Hours

On Thursday July 4 we will have classes at 830am, 11am, and noon. The workout will be Pete. Please join us. Happy Independence Day from BHCF!

No comments.

Yoga!

In case you’ve forgotten…

BHCF has Yoga every Wednesday at 930am.

Be(nd) there!

No comments.

June Newsletter

June 2019 Newsletter

Issue 2

BLACK HILLS CROSSFIT

 

 

 

 

“Passion is energy. Feel the power that comes from focusing on what excites you” – Oprah Winfrey

 

 

PURPOSE

 

PURPOSE

Someone recently asked me: “What is your purpose in life?” I thought this was an easy question until I really sat down and thought about it. I grabbed a piece of paper and pencil but was ultimately blank. Purpose – what exactly is someone’s purpose and what does this mean? I struggled and contemplated for quite some time. Still without an answer, I decided to look up the definition of this word.

Purpose:(dictionary.com)

Noun – 1. The reason for which something exists or is done, made, used, etc.

  1. an intended or desired result; end; aim; goal.
  2. determination; resoluteness.

Verb – 1. To set as an aim, intention, or goal for oneself.

  1. to intend, design

The definition helped, but I needed to understand this in my own words. What gives me drive for my daily actions? What values define me and do I carry out in my day to day journey? What excites me?

I journaled for quite some time and finally developed my personal answer with a huge feeling of enlightenment.  That was it? What EXCITES me and gives me ENERGY? Purpose comes down to PASSION and passion is not a destination, job, money, or a person. Purpose does not exist outside of you, but rather is what naturally makes you curious and energized. My purpose and passion is where my heart feels most fulfilled. For each individual this may look different and change from one day or week to the next. We must look inside of ourselves and pursue, explore, and learn about things that energize and align with what brings us joy. It may be small daily tasks, or it may be many years of working progress. You won’t FIND passion or your purpose on the outside. It is within you and your energy. I challenge you to slow down and ask yourself – where do you feel most energized and where do you feel depleted? Track yourself and become curious about your world and surroundings. When you feel exhausted, depleted, or lost, reconsider what naturally energizes you and brings us the most joy. This is where your purpose will shine.

So why do you train? What is your reason to come in day in and day out, early mornings, after long days of work or class? Why do you choose to power through the urge to go home and instead come to the gym when you think off every reason not to? How do you push through common complaints and excuses? What is your purpose, passion, desired result, determination, goal, or aim? What brings your natural ENERGY?

Our purpose and passion at Black Hills CrossFit is embedded and cultivated from each and every one of you. We are more than a gym – we are a community of athletes supported with guidance and encouragement by energetic coaches who embrace similar fitness goals. We live out this purpose and passion by portraying and encompassing the values of engagement, community, quality, integrity, and dedication. We welcome each and every one of you to come as you are, all ages, abilities, and experience. The energy in our gym is naturally beautiful because of the passion and purpose of our members



MURPH

Murph was a huge success! The turnout and participation on Memorial Day was amazing and truly shows the respect and community we portray at Black Hills CrossFit in honoring those who have served and fallen. This is what we are all about – our passion, our purpose!

UPDATES

24 Hour Access – We please ask for your patience as we get this solidified and up and running. More to come on this.  Until then, gym is open during class times and when a coach is in the facility.

Equipment – We would like to remind you to wipe down equipment after use and respect the equipment in the gym. Please put chalk back in the bins, equipment back in its home, and pick up your belongings. Lost and found is always donated at the end of the month. PLEASE do not touch or adjust fan settings or temperature thermostat. Thank you!

Programming – Reminder that the daily programming is now only under “Workout of the Day” tab on website. Additional accessory work is for time outside of class, and we highly encourage to continue to work on this accessory work to develop skills, gymnastics, and strength.

Construction – This will continue throughout the upcoming months as we continue to build our gym home! Please excuse any future construction and please be respectful of working crew and equipment.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Black Hills CrossFit

1848 Fountain Plaza Drive

Rapid City, SD 57702

HOT HAPPENINGS

Wednesday and Friday Morning Running Group – 6 a.m.

Come join us at Sioux Park track for a running class and workout hosted by Coach Jacque. This is open to everyone. Meet at the track at 6 a.m. Wednesday and Friday mornings to get your summer sun and a good running workout. 

Keegan Hog Roast – Saturday June 1st at 5 p.m.

Join the Keegans and friends for their annual hog roast. Bring a salad, side, or dessert to share. They will have the pork! Great time to enjoy outdoor time with friends! Bring a chair and stay a while. Lemonade will be available, but otherwise BYOB.  It is a family friendly event, you have been warned!

Row for Mental Wellness Fundraiser – Saturday June 8th at 8:15 am.

Rushmore CF is hosting an annual row-a-thon. Teams of 4-8 will row for three hours to accumulate as many meters as possible. See Rushmore CF Facebook page or event on Facebook for more detail. We have signup sheet in the gym board for teams.

NEW MEMBERS

Please help us in welcoming our newest members to the BHCF community!

Dusty Meyer

Rachel Varilek

Dylon Vasknetz

Tryg Andersen

THANK YOU

Special thank you for being patient with the move and all of those who have helped! Construction is still in progress and updates will continue to happen. Please excuse the construction in the bathrooms, lobby, and any future updates!

 

 

 

 

No comments.

Memorial Day Schedule

On Monday May 27 we will have classes at 9am and 4pm. All other classes are cancelled. The workout, as always, will be Murph. Join us, as we pay tribute to those who have made the ultimate sacrifice in service to their country. Thank you.

No comments.

WOD Mon May 13, 2019

Sorry to those who have followed BHCF’s programming from afar, but we will no longer be posting our workouts publicly. Instead, the WOD will be posted privately on the “Workout of the Day” tab, which is password protected. The password will be written on the whiteboard at the gym.

No comments.

WOD Fri May 10, 2019

Warm-Up

Mobility: LAX Ball/Foam Roll Traps/Lats (2:00/side)
At a steady pace 15-12-9 of:
Single-Arm DB Hang Clean and Jerk (light)
DB Pause Goblet Squats (1-2 seconds in the bottom position)
:45 Pushup Hold or HS Hold or HS Walk Practice

Strength

Establish a 3RM Strict Press*

*keep track of this # as we will use this number going forward

Fitness

For Time:
50 KB Goblet Squats (55/35)
50 Burpees

Performance

For Time:
50 DB or KB Thrusters (10-50 lbs based on ability)
50 Burpees

Competition*

For Time:
50 DB Thrusters (10-50 lbs based on ability)
50/30 Bike Cals

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

AMRAP 1:30 x 3
Max Rep DB Front Squats (Heavy)
Rest 2:00 between Rounds

No comments.

WOD Thu May 9, 2019

Warm-Up

Mobility: 3 RDS (:20 on, :20 off) empty bar front squat hold (bottom position)

3 Steady Rounds (for quality)
15 KB Swings (Heavy as Possible with Perfect Form)
15 Wall Ball Shots (20/14)
:15 second L-Sit OR :30 Plank Then…
20/15 Cal Row (All Out Effort)

Strength

Establish a 2RM Hang Clean*

*keep track of this # as we will use this number going forward

Fitness/Performance/Competition

4 minutes work; 4 minutes rest
3 minutes work; 3 minutes rest
2 minutes work; 2 minutes rest
1 minute work

Max Cals on the Rower, Bike, or Ski Erg

Optional Accessory Work

For Time:
5 Strict Pull Ups
15 Kipping Pull Ups
20 Chest to Bar Pull Ups
15 Kipping Pull Ups
5 Strict Pullups

Scaling Options: Reduce the reps and pull-up variation based on ability.

No comments.

WOD Wed May 8, 2019

Warm-Up

Mobility: Low back smash 1:00/side
1:00 Superman/Banana
Then…
2 Steady Rounds of
12 Good Mornings w/Empty Barbell
6-10 Strict Pulling Variation (ring rows, pullups, or C2B)
12 burpees

Strength

Establish a 5RM Deadlift*

*keep track of this # as we will use this number going forward

Fitness

For Time:
4 Rounds
10 Ring Rows
15 Sit-ups
20 KB SDHP (55/35)

Performance

For Time:
4 Rounds
8 Pullup to T2B (a Pullup followed by a T2B)
15 Power Snatch (75/55)

Competition*

For Time:
4 Rounds
2 Rope Climbs
15 Power Snatch (75/55)

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

5 Rounds
:20 Max Effort Bike or Row
Rest 3:00 between rounds

Score is Total Calories

No comments.

WOD Tue May 7, 2019

Warm-Up

Mobility: 20 PVC passthroughs + 2:00 Internal Shoulder Stretch/Side
Barbell Snatch Complex – 5 Reps with an Empty Bar
Muscle Snatch
Behind the Neck Snatch Grip Press
Overhead Squat
Snatch Balance
High Hang Squat Snatch
Hang Squat Snatch

Strength

Establish a 2RM Hang Snatch*

*keep track of this # as we will use this number going forward

Fitness

For Time:
8 Rounds
10/8 cal row/bike/ski
16 Med-Ball Overhead Walking Lunges (20/14)

Performance

For Time:
8 Rounds
10/8 cal row/bike/ski
8 Overhead Squats

Option 1: 95/65
Option 2: 75/55

Competition*

For Time:
8 Rounds
10/8 cal row/bike/ski
8 Overhead Squats (135/95)

*For the serious competitor in mind! Know your limitations and please listen to your coach.

Optional Accessory Work

AMRAP 5 minutes
Max Ring or Bar MU (choose your weakness)

Scaling Options (choose most difficult one based on ability): strict chest to bar pullups > strict pullups > chest to bar pullups > regular pullups > ring rows

No comments.

WOD Mon May 6, 2019

Warm Up

Mobility: hip floss 2 minutes per side, then:

Accumulate 2 minutes on either the rower, bike, or ski erg (increasing the pace), then:

10 lateral duck walk steps
8 plank plus
6 squat jumps (with empty barbell if desired)

3 rounds, not for time

Strength

Establish a 1RM back squat

Work up to something heavy but do not compromise form.

If you are newer to weight lifting, or if your one rep max days are over, use lighter weight and establish a 5RM instead.

Keep track of this number as it will be used going forward.

Fitness

1250/1000m row
60 air squats
30 kb swings

AMRAP in 18 minutes

Performance

1500m/1250m row
80 air squats
20 hang cleans (full, power, or both)

Option 1: 135/95
Option 2: 95/65

Competition*

1500m/1250m row
40 pistols (alternating r/l)
20 hang cleans (185/115) (full, power, or both)

*For the serious competitor in mind. Know your limitations and please listen to your coach.

Combine options, and modify the barbell weight for any option, as desired.

Optional Accessory Work

Strict Handstand Pushups
Toes to Bar

15/10/5

Modify the HSPU by reducing range of motion, by doing pike pushups on a box, or by doing 2x regular pushups.

Modify the toes to bar by doing GHD situps, hanging knee raises, or v-ups.

Optional Weekly WOD

7 pullups
5 burpee box jumps

5 rounds

No comments.

New Location!

Beginning Monday May 6, we will be in our new location located at 1848 Fountain Plaza Drive.

If you are coming from downtown Rapid on Deadwood Ave, turn right on Commerce Road, cross over Rand Road, and then turn left on Fountain Plaza Drive. About a half mile later you will cross over South Plaza Drive. BHCF will be just past that intersection on your right.

If you are coming from the interstate on Deadwood Ave, turn left on North Plaza Drive and then right on Fountain Plaza Drive. BHCF will be about a quarter of a mile down the road on your left.

As long as the weather cooperates, they will be working on the parking lot on Monday. Please park in the Golden West parking lot directly across the street. If there’s heavy equipment in the parking lot, please use the back door.

Can’t wait to see you all in the new gym! Classes at 530am, 830am, 11am, noon, 415pm, 515pm, and 615pm. The place is awesome! Be there!

No comments.

WOD Fri May 3, 2019

Jerry

1 mile run
2000m row
1 mile run

Classes at 530am, 830am, 11am, and noon. The 4pm/5pm/6pm classes are cancelled.

Moving Day is Saturday May 3. If you’re able to help, we would appreciate it!

On Monday May 6, all classes will be held in our new facility located at 1848 Fountain Plaza Drive. Please park directly across the street in the Golden West parking lot until ours is completed. More information to come…

No comments.