Archive for February, 2009

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CrossFitting on your own

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

img_0678For those of you that have gone at CrossFit alone you know how hard it can be at times to stay motivated. The mental aspect of knowing you have a workout in front of you that’s going to push you to your limits can honestly be a little intimidating. Being able to push yourself to new heights on your own is a very rewarding experience. Doing it with others, I’m finding out adds a whole new aspect to it. If your out there CrossFitting on your own we’d love to hear from you. Share your workouts on our blog. Let us know how it’s going for you. You’ll find a ton of encouragment on here. Happy CrossFitting!

WOD
Run 1 mile
50 burpees
run 1 mile
50 jumping pullups
run 1 mile
50 pullups
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Off to St. Louis!

Posted in Crossfit Philosophy on February 25, 2009 by Crossfit Sioux Falls

img_0685So I’m heading off to CrossFit St. Louis this weekend for the CrossFit Olympic weightlifting certification. I’m really excited. I’ll have the opportunity to be taught by Coach Burgener. Who is one of the premier olympic lifting coaches in the country! Who’s son just so happens lives in Sioux Falls and is interested in helping coach at Crossfit Sioux Falls! I can’t wait to bring the knowlege back to our awesome members. Keep up the hard work everyone. You guys are awesome!
Kristian

WOD
Fran
21-15-9
Thrusters 95 lbs.
pullups

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Upcoming Events

Posted in Sioux Falls Community on February 23, 2009 by Crossfit Sioux Falls

Crissy and Amanda working hard!

Crissy and Amanda working hard!

We have some exciting events coming up at CrossFit Sioux Falls. On March 6 at 7pm we’ll have our first openhouse! This is open to members and non members. Anyone is welcome to come check us out. It’ll be a very relaxed atmosphere. If your planning on coming please RSVP to info@crossfitsiouxfalls.com by March 2 and let us know what your bringing for a dish. The healthier the better.
We’re also starting our first challenge. This is something we’re going to try to do on a regular basis. There will be more to follow. We’re including Dakota CrossFit also. They’re the affilliate from Pierre. It should be a lot of fun! We’ll keep you posted.

WOD
As many rounds as possible in 20 minutes of
10 Kettlebell or Dumbell swings M/55 lbs W 35 lbs
5 burpees
5 sumo deadlift high pulls M/95 lbs. W/65 lbs.

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Team Atmosphere

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

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For those of you that don’t know. Every Saturday this month we have done “Team/Partner” workouts. So much of CrossFit is working in a group. Working with a group enhances everything about a workout (epecially an intense one). There is something about working to your limit with other people together. The whole experience brings friends and strangers closer together and makes it a lot more fun.

WOD:

“Karen”
150 wallball shots for time

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No Excuses

Posted in Lifestyle on February 19, 2009 by Crossfit Sioux Falls

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We take a full steam ahead approach to health and fitness. If you want results you have to WORK for it! Every time you workout you must improve. You either improve, stay the same, or move backwards.

How do you approach each workout? Do you improve every single time you step into the gym? Do you leave it all in the gym?

We would love to hear your thoughts.

WOD:

Front squat: 5-5-3-3-3-2-2-1-1
3 rounds of :
20 Kettlebell Swings
20 jumping pullups for time.

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Working Out Today Builds Equity for Tomorrow

Posted in Lifestyle on February 18, 2009 by Crossfit Sioux Falls

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Working out is a privilege. It is the most unique gift we can give ourselves and the older we get, the more it gives back to us in terms of quality of life and how we handle life’s challenges.

WOD:

“Michael”

3 Rounds
800m Run
50 Back Extensions
50 Situps

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Elite Fitness Leads too…….

Posted in Lifestyle on February 17, 2009 by Crossfit Sioux Falls

Well...we never said it was easy, but it is simple.

Well...we never said it was easy, but it is simple.


Coach Greg Glassmen was interviewed on Crossfit Journal about how becoming fit leads to many more positive things in your life.

When you start achieving goals and standards for yourself it is easily displayed through the physical domain. When you commit to a CrossFit program and show up every single day you will notice that it translates to a more positive mental and emotion state and results in more patterns of success in life.

First thing we always ask a student is, “what are your goals?” But the follow up question is even more important, “what are 3 reasons why you want to achieve that goal?” Everyone says, “lose weight” or “tone up”. But underneath all that is, “I want more self confidence”, “I want to achieve my goals for the first time”, “play with my kids”, “run a 5k”. That is where the true goals and dreams lie. When you achieve your goals you have proved to yourself that you can achieve anything life throws at you.

That is an incredible feeling. Wouldn’t you agree?

WOD:

“Michael”
3 Rounds
800m Run
50 Situps
50 Back Extensions

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How do you start out your week?

Posted in Lifestyle on February 16, 2009 by Crossfit Sioux Falls

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Happy Monday everyone! A lot people do not look forward to Monday’s, ever heard of, “Are you having a case of the Monday’s?”
We have a solution: Not only start off the week, but start off each day with a kick butt CrossFit workout. It will change your change your life.

WOD:
21 Hang Cleans
9 Handstand Pushups
400m Run
15 Hang Cleans
15 Handstand Pushups
400m Run
9 Hang Cleans
21 Handstand Pushups
400m Run

For Time
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CrossFit.com

Posted in Crossfit Philosophy on February 12, 2009 by Crossfit Sioux Falls

David working hard in his second WOD ever!

David working hard in his second WOD ever!

If you’ve ever checked out the “main page” or crossfit.com. You know that thier are an unbelievable amount of resources on there. Anything from excersises and videos to inspirational videos, the CrossFit Journal which has anything and everything that is CrossFit. Theirs also the affilliate blog. Which gives you an idea what other affilliates are up to around the country.
One of our members came to us with an idea at the am class. He suggested we do something like one of our competitors in town is like a challenge of some sort over a 3 month period. We love it when you come to us with ideas. Matter a fact we’re in the process of setting up a challenge which will include the affilliate in Pierre along with an aspiring affillite in Rapid City. Keep checking our website and blog for any updates. Oh yeah, keep the ideas coming!!

WOD
400m Row or Run
10 burpees
30 GH Situps
400m Row or Run
10 pullups
20 pushups
4 Rounds for Time
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The CrossFit Community

Posted in Uncategorized on February 10, 2009 by Crossfit Sioux Falls

img_0632At CrossFit it’s a community thing. I’m sure if you check out just about any affilliate what you’ll find is a close group of people all trying to obtain the same goal, elite fitness. What we try to incorporate is a fun atmosphere along with all of those kick butt workouts. Keep an eye on our blog for upcoming CrossFit Sioux Falls events. Whether it be an open house, supporting our athletes competing in local events, celebrating holidays or someones birthday. We’re always looking for new and fun reasons to get our members together. Keep an eye on our KDLT athletes blogs as they train for thier events. Feel free to post an community ideas on here.

Warm up
10 wallballs, 10 GHD situps, 10 backextensions, 3 rounds\

WOD
Fran 21-15-9 of
Thrusters M 95#/W 65#
Pullups
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