Archive for February, 2009

How do you start out your week?

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


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.

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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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 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!!

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\

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