Archive for March, 2009

Lucky 7

Posted in CrossFit Workouts on March 31, 2009 by Crossfit Sioux Falls

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Who’s feeling lucky today? Looking strong Tasha. Great Job!

WOD:

7 Rounds:
7 Deadlifts
7 Knees to Elbows
7 Pullups
7 Ring Dips

Post comments and time

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Kenny K

Posted in Lifestyle on March 30, 2009 by Crossfit Sioux Falls

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We would like to thank one of my best friends, Kenny Kane for hanging out and kicking our butts the last few days. Kenny and I were buddies and neighbors when I lived in Los Angeles. Kenny and I got CrossFit certified back in June 2008 in lovely San Diego.

If you want to let him know how you are doing his email is kenny@kennykane.com

We are going to miss the energy and the “KK”.

You da man buddy!

WOD

“Kenny K”
5 Rounds (each round is max reps for 1 minute)
Med Ball Slams
Burpees
Pullups
Lateral Jumps
10 yd cone touch runs

Post total number.

Gut Check Friday

Posted in CrossFit Workouts on March 27, 2009 by Crossfit Sioux Falls

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WOD:
“Gut Check”
4 Rounds
20 DB Hang Cleans
20 (Slapping to chest, clapping, or regular) pushups
400m Run

Post times and comments

Thursday Fun

Posted in Uncategorized on March 26, 2009 by Crossfit Sioux Falls

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WOD:

50-40-30-20-10
Sumo Deadlift High Pulls M-65 W-45
Push Press M-65 W-45
Pullups

Post times and comments

Oh Chelsea

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

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WOD:

“Chelsea”
Every minute for 30 minutes complete:
5 Pullups
10 Pushups
15 Squats

Post number of rounds completed.

So good you will want to flip

Posted in Lifestyle on March 24, 2009 by Crossfit Sioux Falls

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WOD:

3 Part:

500m Row For Time (row as fast as you can)

Rest

Shoulder Press
3-3-3-3-3
-Find your 3 rep max

Rest

21-15-9
Burpee Box Jump
Squats
Kettlebell Swings

Post Time and Comments

Health Alternatives

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

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When people think of going on a diet they think of all the WONDERFUL things they have to “GIVE UP”

This is not true. Instead of what you can not eat think of what you can eat.

Here is one rule I live by:
“Every great food has a healthly alternative”

Today’s example is “Gluten”

Who loves bread, pasta, rolls, pancakes? I know most of us do.

Check out this site: http://www.glutenfreecookingschool.com

Also, Annie makes awesome gluten free cookies. So if you are ever interested let us know.

WOD:

“Karen”
150 Wall Balls for Time:

Compare to 2/22/09