Who’s feeling lucky today? Looking strong Tasha. Great Job!
WOD:
7 Rounds:
7 Deadlifts
7 Knees to Elbows
7 Pullups
7 Ring Dips
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Archive for March, 2009
Lucky 7
Posted in CrossFit Workouts on March 31, 2009 by Crossfit Sioux FallsKenny K
Posted in Lifestyle on March 30, 2009 by Crossfit Sioux Falls
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
WOD:
“Gut Check”
4 Rounds
20 DB Hang Cleans
20 (Slapping to chest, clapping, or regular) pushups
400m Run
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Thursday Fun
Posted in Uncategorized on March 26, 2009 by Crossfit Sioux Falls
WOD:
50-40-30-20-10
Sumo Deadlift High Pulls M-65 W-45
Push Press M-65 W-45
Pullups
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Oh Chelsea
Posted in Crossfit Philosophy on March 25, 2009 by Crossfit Sioux Falls
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
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
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Health Alternatives
Posted in Nutrition on March 21, 2009 by Crossfit Sioux Falls
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
CrossFit Sioux Falls T-Shirts are in!!!
Posted in Members on March 20, 2009 by Crossfit Sioux Falls
Sport the hottest and soon “sweatest” workshirt in town.
Cinnamon and Honey
Posted in Nutrition on March 19, 2009 by Crossfit Sioux Falls
Did you know that honey can be used without any side effects for any kind of diseases.
Today’s science says that even though honey is sweet, if taken in the right dosage as a medicine, it does not harm diabetic patients. Weekly World News, a magazine in Canada , in its issue dated 17 January,1995 has given the following list of diseases that can be cured by honey and cinnamon as researched by western scientists:
-HEART DISEASES
-ARTHRITIS
-BLADDER INFECTIONS
-ARTHRITIS
-BLADDER INFECTIONS
-CHOLESTEROL
-COLDS
-UPSET STOMACH
-GAS
-IMMUNE SYSTEM
-INDIGESTION
-INFLUENZA
-LONGEVITY
-PIMPLES
-SKIN INFECTIONS
-WEIGHT LOSS
-CANCER
-FATIGUE
-BAD BREATH
-HEARING LOSS
Crazy stuff. If you want to know the explanation of each and why cinnamon and honey help that send me an email: chris@crossfitsiouxfalls.com and I will get the rest of the info.
WOD:
5 Rounds
9 – 155 Squat Cleans
3 – 15 ft Rope Climbs
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It’s Hump Day
Posted in Members on March 18, 2009 by Crossfit Sioux Falls
WOD:
4 Rounds
15 Thrusters M-95, W-45
20 Pullups
25 Burpees
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