Though updating the BIOS from within Windows is generally safe it is not the preferred method. The @BIOS utility should be fine BUT remember to always save your old and follow each instruction carefully when updating.
I would recommend using
HWMonitor and CPUz since you are having issues with AOD.
Your temps still look to be a touch high so you should check your CPU voltage and consider another possible bump downward.
Or ... you could purchase the CM Hyper 212 (there are others available which may be less expensive) and start working the CPU multiplier upward while tweaking your volts - LOL - that's why you got the Black Edition, right?
Within the BIOS you should be able to adjust your RPMs by using the SmartFan settings; and most importantly ...
READ and understand your motherboard manual -- concentrate on the BIOS information -- and venture over to the AMD forum if you have any questions!