Archive for April, 2009

Got Kip?…

Posted in CrossFit Workouts, Uncategorized on April 30, 2009 by Crossfit Sioux Falls


The kipping pull-up is one of the most important movements you will perform at CrossFit. It is a fluid movement, but it can be trained as three separate parts that flow into each other. Get good at the parts, combine them with timing, and before you know it you will be doing the kipping pull-up.

1)- Develop a full body swing while hanging from the bar. Stand on a box and get the movement by swinging forward and back while keeping your feet in the same place. Try the same movement

2)- Get some momentum from your lower body. Quickly pull your legs up – and then thrust them down. The knees don’t have to touch the elbows, but you need to find the best combination of distance and speed that will give you a good lift-off. This is where the “kip” comes from.

3)- The upper body pull. Surprise! This comes after a backwards swing combined with a lower body kip. After you jerk your knees up, push your legs down while you pull your chin over the bar.

The next part to learn is that you need to control the drop from the bar in order to swing into the next repetition. Start the next swing at the bottom by pushing yourself away from the bar at the top. This should be a horizontal push, not vertical.

Today’s WOD:

4 Rounds
10 Burpees
20 Pullups (use the kip:-)
30 Kettlebell Swings
40 Walking Lunges
50 Double Unders

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POSE Running Method…Think about it before you buy your next pair of running shoes

Posted in Lifestyle on April 29, 2009 by Crossfit Sioux Falls


I have heard that 70+ Percent of runners have some type of injury (knees, chins, hips, ankles, feet, etc…) Before the invention of running shoes runners were used to using their natural gait, since they knew no other way – they were used to running barefoot or in sandals their entire life – that technique is called the Pose running. Today’s runners wear running shoes – a modern day invention that actually prevents us from running the way we would otherwise run naturally (“Are running shoes a waste of money?”) What if I were to tell you that with practice of a new, different running technique (Pose), you could:

Reduce running injuries

Develop stronger muscles in the foot and lower leg

Develop a more relaxed, natural and efficient running stride

Save money on running shoes

Run faster

Check this: ARTICLE

And this: VIDEO

Today’s WOD to come…

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YClimb with CrossFit Sioux Falls

Posted in Lifestyle on April 28, 2009 by Crossfit Sioux Falls
Nathan's down 43lbs! And counting in just 3 short months.

Nathan's down 43lbs! And counting in just 3 short months.

This Sunday we are going ROCK CLIMBING! I don’t know about you but I’m excited. We have 16 people signed up and shooting for 20. Let me know if you are interested.

As the weather warms up we have a lot of outdoor activities planned. Great way to put your CrossFitting to the test.

Today’s WOD:

For Time:
800m Run -> 21 Deadlifts (BW) -> 100 Squats
600m Run -> 15 Deadlifts (BW)-> 75 Squats
400m Run -> 9 Deadlifts (BW) -> 50 Squats

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Athlete of the Week

Posted in Lifestyle, Members on April 27, 2009 by Crossfit Sioux Falls


We would like to congradulate Mitch Pruett as Athlete of the Week!

Mitch is a very consistent member of the 530a morning crew. He always brings his great attitude, humor, encouragement and is working HARD!

Mitch was in Scottsdale, AZ last week on vacation but that didn’t mean his workouts suffered. He made a visit to North Scottsdale for a WOD. Pics to come… Great job Mitch!

Today’s WOD:

“Fight Gone Bad”

3 Rounds (1 min at each stations)
-Push Press (M-75 W-55)
-Wall Ball (M-20 W-14)
-Sumo Deadlift High Pull (M-75 W-55)
-Box Jump (20 in.)

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Eva Friday

Posted in CrossFit Workouts on April 24, 2009 by Crossfit Sioux Falls


I can’t think of a better way to end the week than a good ol’ Eva.

Today’s WOD

5 Rounds
800m Run
30 Kettlebell Swings
30 Pullups

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KDLT Thursday’s

Posted in In the News on April 23, 2009 by Crossfit Sioux Falls
Now that is a Wall Squat to unlock the hips.

Now that is a Wall Squat to unlock the hips.

We are just under the last month for the “Staying Fit with KDLT”. This week’s topic is about CrossFlexx don’t miss it!

Today’s WOD

AMRAP in 20min
10 – Hang Squat Cleans
25 – Situps

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YClimb with CrossFit Sioux Falls

Posted in Lifestyle on April 22, 2009 by Crossfit Sioux Falls
Fun Times with "Angie"

May 3rd Sunday from 12p-5p we are going Rock Climbing! This is something I have always wanted to do. I also am excited because I get to use my CrossFit workouts and see it will help me with Rock Climbing.

If you are interested we have a sign up sheet at the gym or call me and I will reserve you a spot.

Today’s WOD:

5 Rounds:
30 – Box Jumps
25 – Knees to Elbows
20 – Wall Balls

The REAL Perfect Pushup

Posted in Crossfit Philosophy on April 21, 2009 by Crossfit Sioux Falls


The fitness industry is a multi BILLION dollar industry! Every year more and more gimmicks that will get you to that ideal goal of, “lose 20lbs in 20 minutes”. Let’s get one thing straight it takes good old fashion hard work to get anyway in life, health, business, raising a family, having a happy marriage, etc… The great thing about CrossFit is hard work can be fun….believe or not;-)

Now I like the perfect pushup, I think it’s cool. But check out Tonna. Now that is the REAL Perfect pushup!

Today’s WOD:

5 Rounds:
12 – Deadlifts
9 – Hang Cleans
6 – Push Jerks

**Goal is go as long as you can without dropping the bar.

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Athlete of the Week

Posted in Members on April 20, 2009 by Crossfit Sioux Falls


Every Monday we are going to feature our CrossFit Sioux Falls “Athlete of the Week”.

This week we are proud to announce, Tonna Bartek. Tonna has been consistently working hard every single time she walks into the gym and it is really starting to pay off for her. She never misses a workout and loves the challenge of any workout you throw at her. Her work ethic and postive attitude about CrossFit is contagious and we love it!

Congrads Tonna and keep it up you are awesome!

Today’s WOD

100 Pullups
100 Pushups
100 Situps
100 Squats for Time

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Journaling YOUR workouts

Posted in Crossfit Philosophy on April 17, 2009 by Crossfit Sioux Falls
Krystle is always journaling

Krystle is always journaling

Journaling is an imparative part of your success at CrossFit Sioux Falls. Having the ability to track, set goals, and judge performance is the key to unlocking unlimited results. Don’t believe me…I dare you to start. You will be amazed with the kind of results you can accomplish.

Today’s WOD:

3 Rounds:

15 Double Unders – 25 Kettlebell Swings
15 Double Unders – 25 Ball Slams
15 Double Unders – 25 Squats
15 Double Unders – 25 Situps

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