Archive for January, 2009

Gaining Personal Integrity through Crossfit

Posted in Crossfit Philosophy on January 29, 2009 by Crossfit Sioux Falls


After doing Crossfit for over a year and a half, I have realized not only do I feel great externally, I feel even better internally. When I started doing some of the workouts, there were times when I did not think they would be possible to finish. I would push myself to limits I did not know I mentally was capable of! I started to become so mentally tough, I began to think I could accomplish anything, not only through Crossfit but in my day to day life as well. With every workout you do in Crossfit you always prove to yourself that you can do more than you think you can; push yourself to the next limit. You are now gaining personal integrity, by proving to yourself you’re doing things you did not think you had the capability of doing. Food for thought, are your workouts pushing you to the next level?

By: Annie Mello (CFSF Coach)

3 Rounds:
15 Deadlifts
30 Overhead Walking Lunges
60 Wallball

Simple but not easy

Posted in Nutrition on January 27, 2009 by Crossfit Sioux Falls

img_0306(Megan has worked hard for the muscle:-) Great Job!)

Becoming fit and healthy is a “simple but not easy”. Eat healthy and exercise constantly. Sounds simple enough. But how many people in the U.S. are not only overweight but OBESE!? More and more adults and children are becoming obese every single year (check out this link). Why is it that 50 years ago obesity wasn’t even thought of and today it is a disease? Pretty crazy when you think about it. I believe your health comes down to your lifestyle and your habits. If you are unhappy with your health and fitness, take a look at what you do daily.  If it is not moving you forward in the right direction.

Then it is time for a change.

The journey is not going to be comfortable and may not happen right away, but it is more than worth it. Think about what you can experience about life if you had no physical limitations?

Here is a great quote:

“Patience and perseverance have a magical affect before which difficulties disappear and obstacles vanish.”
John Quincy Adams

WOD: For Time

400m Row
30 Hang Power Cleans
400m Row
30 Front Squats
400m Row
30 Push Press
400m Row
30 Thrusters

Post Time and Comments

Resolution Check Up…..

Posted in Crossfit Philosophy on January 26, 2009 by Crossfit Sioux Falls

img_0260(After every workout: stretch and log your workouts in your journal)

So now that the excitement of the New Year’s Resolutions is starting to fade. Are you staying motivated? Are you going strong on  your fitness program? They say that only 20% end up keeping your resolutions. Or have you heard that over 70% of people sign up for a gym membership every January and end up not going ever again after the 1st 3weeks!!! Yikes.

At Crossfit Sioux Falls we focus and encourage on bringing your workout and food journals to class everytime. In my experience as a trainer; a client that keeps a diligent journal achieves their goals every single time! That’s right every client I trained in the last 8 years the ones who kept a diligent food and workout journal reached their goals 100% of the time! Now that says a lot.


5 Rounds for Time:
30 Glute Ham Situps
25 Back Extensions

Post Comments and Times

Its a Group Thang….

Posted in Crossfit Philosophy on January 23, 2009 by Crossfit Sioux Falls


One of the main differences with training at a Crossfit space is the advantages of being in a group:

-Working in a group automatically will push you to work harder and improve faster
-The energy of a group is infectious
-It’s much more fun to workout with your friends
-It’s easier to make new friends

The group that works hard together sweats together:-)


“Mr. Joshua”
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps

Post time to comments.

Watch us on KDLT News Tonight!

Posted in Sioux Falls Community on January 22, 2009 by Crossfit Sioux Falls

Tonight is the 1st of a weekly 4 month series of “Staying Fit with Crossfit Sioux Falls and KDLT”. Every Thursday “Staying Fit” will air at 6p and 10p on KDLT news. “Staying Fit with Crossfit Sioux Falls and KDLT” is about 3 broadcasters with 3 different goals. We will show the intense workout sessions and give a weekly report of each of there progress. This will give the community of Sioux Falls a close look at why Crossfit is one of the fastest growing training methods in the world!


Jesse Ritka is training for a FULL marathon. Jesse has ran marathons in the past and is highly motivated to crush her previous times. Keep updated with Jesse with her blog: and us.


Cody Matz is training for a half marathon. Cody hasn’t ran or trained for a half marathon before. Cody has moderate training experience and likes playing basketball is his free time. He is training hard and excited for the journey ahead. Stay connected with Cody’s blog: and us.


Krystle Kacner is training for (2) 5k runs. The first is 8 weeks for Feburary 2 and the 2nd is 8 weeks from that. Krystle has little training experience and has never run a long distance race before. She has a great attitude about training with Crossfit and we are excited to see her results improve every week. Follow Krystle’s journey at her blog: and with us.

Stayed tuned every week with these athletes and see for yourself the amazing results and accomplishments they will attain.


-Cleans (3/4 of BW)
-Bench Press (BW)
-Deadlift (1 1/2 of BW)

*BW= bodyweight

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Whole Foods or Supplements?

Posted in Nutrition on January 21, 2009 by Crossfit Sioux Falls


Where are you getting your daily dose of nutrients? Do you pop a mulitvitamin and your good to go? Or do you incorporate high nutrient whole foods? Such as a variety of fruits and vegetables.

Nutrients should come primarily from foods. Foods such as fruits and vegetables contain not only the vitamins and minerals that are often found in supplements, but also other naturally occurring substances that may help protect you from chronic diseases. It is well known that both men and women need fruits and vegetables on a daily basis. Those who eat more generous amounts—as part of a healthy diet—are likely to have reduced risk of chronic diseases. These diseases include stroke, type 2 diabetes, some types of cancer, and perhaps heart disease. Not to mention you will have more energy, feel beter daily, sleep better, and workout harder.

But just how much do YOU need? Check out this site to find out how much and why.


AMRAP (as many rounds as possible) in 20 minutes
15 Thrusters
21 Jumping Pullups

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The Sweat Storm Begins…

Posted in Crossfit Philosophy on January 20, 2009 by Crossfit Sioux Falls


What is the “Sweat Storm”?  One example of the “Sweat Storm is when; Every single student is working their butts off together! I have often said it is, “it is hard to work hard”. But it is possible with a group workout. There is something about working out with a group of like minded individuals and the amazing fitness levels that you can push yourself too.

If you are interested in checking out Crossfit and the benefits of the “Sweat Storm” shoot us an email ( and we will introduce you to Crossfit.


400m Run
21 Kettlebell Swings (M-55#, W-35#)
12 Pullups