Archive for February, 2009

Are you Ready Yet?……

Posted in Uncategorized on February 9, 2009 by Crossfit Sioux Falls

Are tired of putting in time and energy into anything (especially your health) and not getting results?

Are bored of the same old workout routine?

Do you want to have fun when you workout?

If you answered yes to any of the following. Then what are you waiting for?

(Couple Power=Couple Results)


50 Pullups
21 Deadlifts
800m Row
21 Deadlifts
400m Row
50 Pullups

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1st Month Anniversary

Posted in Crossfit Philosophy on February 7, 2009 by Crossfit Sioux Falls


Actually yesterday was our 1 month Anniversary. Anyway where is everyone at with their 2009 fitness resolutions. This is about the time where the average American quits/or stops going to the gym.

Are you the average American?

Or are you going to make this the best and fittest year of your life?

We are here to help.


2 Rounds:
30 Double Unders
30 Situps
30 Kettlebell Swings
30 Jumping Squats
30 Pushups
30 Wall Balls

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The Mental Game

Posted in Crossfit Philosophy on February 5, 2009 by Crossfit Sioux Falls

img_0634The Hard Routine Anyone who has ever taken part in something that is new or challenging knows the mental side of things can be a lot harder than the physical. Matter of fact CrossFit will find out just how far a person is willing to push themselves physically and mentally. Mental toughness is what separates someone from getting that sub 4 minute or 3 minute Fran time. Obviously you have to be physically fit enough to perform. Pushing yourself as hard as you can or past that limit is what we’re striving for. Up above is a great article from the CrossFit Journal. Be sure to check it out. Just click on the links to take you there.


Thrusters 95#/65#

Warmup Smart to Train Hard

Posted in Uncategorized on February 4, 2009 by Crossfit Sioux Falls

A lot of attention in CrossFit is paid to the “WOD”, which is the meat and potatoes of the program. But equally as important is a good warmup. Crossfit Radio had Greg Amundson on their show last Monday and they asked him the question about warmup. Greg mentioned that the main thing about a proper warmup is to prepare the foundational movements in the warmup to result in crushing your times safely in the WOD.

He starts with a variety of circular movements with the neck, arms, hips, knees, etc. And follows with three foundational CrossFit movements:

Hip: He opens the hip with Overhead Squat and closes the hip with GHD Situps
Push: Either a Handstand Pushup or Dips
Pull: Pullup of course

Each is 10 reps.

Go to select execise and video’s and search for Greg Amundson warmup.


Sumo Deadlift High Pulls
Push Press

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Fitness for Life

Posted in Crossfit Philosophy on February 3, 2009 by Crossfit Sioux Falls

Now that's Intensity!!  You go Jess!

Now that's Intensity!! You go Jess!

At Crossfit Sioux Falls we’re all about fitness that carries over to daily life.  Everything we do is going to benefit you day to day.  Whether it be carrying groceries, picking your child up off the floor or shoveling snow.  What you walk away with here is the confidence knowing that what your doing is going to benefit you for the long haul.  I heard the phrase “we’re rear driven Ferrari’s”  meaning we strengthen from the hip griddle through the back and mid line.  Now tell me that’s not gonna help the elite athlete along with grandma’s.


5 rounds

30 Glute Ham situps
25 Back extensions
For Time

Have fun strengthening that “rear driven Ferrari”