Archive for May, 2009

Cindy Challenge Tomorrow!

Posted in CrossFit Workouts on May 29, 2009 by Crossfit Sioux Falls

CindySat

Our 1st Challenge is tomorrow. We train for results the Cindy challenge is designed to see how much you will improve the Cindy workout in an 8 week period. It’s going to be REAL results and a lot of fun.

Today’s WOD:

“Griff”
2 Rounds:
800m Run
400m Run BACKWARDS

“Annie”
50-40-30-20-10
Double Unders
Situps

Meet Cody Burgener

Posted in Members on May 28, 2009 by Crossfit Sioux Falls

CodyB

We are excited to announce our 3rd Trainer on staff at CrossFit Sioux Falls, Cody Burgener. Cody brings alot of experience to the table with his training background.

At the age of 8, he started to compete in weightlifting competitions until the age of 18. At the age of 17, he was the second strongest kid in the nation in the 94 kg class. Cody says, “From the knowledge I gained from my father in the Olympic lifts, I have helped many athletes improve in their sport by teaching them to perform the Olympics lifts.”

Cody has been participating in Crossfit for about 4 years now. Crossfit has helped him improve his strength, cardio, and my mental toughness. He believes by combining Crossfit with the Olympic lifts you will not find a better fitness program in the country. “They hit every aspect of fitness.” In his opinion, he believes this is the best training he has ever been a part of throughout his fitness career.

Cody will be teaching our new Olympic Weightlifting class and the regular WOD’s. If you haven’t met him yet be sure too he is a great addition to our CrossFit Community.

Today’s WOD:

Deadlift
3-3-3-3-3

7 Rounds:
3 Thrusters – M:155 W: 95
5 Chest to Bar Pullups

What to Practice?…Handstands

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

HStands

Think your shoulders are stong? Try holding a handstand for 1, 2, 3 minutes or even start busting out a few handstand pushups. Then we will talk.

Handstands can be practiced anywhere. The more you do the easier and stronger you become.

Today’s WOD:

Tabata:
-Double Unders
-Sumo Deadlift High Pulls
-Box Jumps
-Burpees

Athlete of the Week

Posted in Members on May 26, 2009 by Crossfit Sioux Falls

NateAOW

We are proud to announce Nathan Hart as Athlete of the Week!

Nathan has been the longest and most consistent member of CrossFit Sioux Falls and it shows. Nathan has lost an amazing 47lbs!!! And what is even more impressive is his strength and endurance gains. Nathan attitude and work ethic embodies the CrossFit philosophy.

Congratulate Nathan when you see him this week. Nathan will also be the 1st member to go receive his CrossFit Level 1 certification this weekend in Ft. Leavenworth, KS.

Thanks for everything you do Nate we appreciate it!

Today WOD:
25-20-15-20-25
Kettlebell Swings
Dumbbell Push Press
Pullups

Memorial Day Fun

Posted in CrossFit Workouts on May 25, 2009 by Crossfit Sioux Falls

Mem Group Pic

Today’s WOD:

Trevor-E-Memorial Workout
Teams of 4
**Only 2 players can go at once**
300 Pullups
400 Pushups
500 Situps
600 Squats

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Cindy Challenge aka Biggest Winner Competition May 30th

Posted in Crossfit Philosophy on May 22, 2009 by Crossfit Sioux Falls

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Most of you know I am a BIG Biggest Loser fan. One of the reasons why I started in the fitness industry is because I am fascinated with how much you can change your body in such a short amount of time. The Biggest Loser is great proof of that. CrossFit has even more of that power. The amount you can improve your strength and conditioning through CrossFit is amazing and real.

We focus on:
-How many more pullups, pushups, squats can you do?
-How much faster can you run your 400m?
-When will you lower your Fran time?

It is more of a Biggest Winner perpective….which is why we are doing the “Cindy Chanllege” MAY 30th. See how much you can improve your physical strength and conditioning in just 8 short weeks. Then think of where you will be at with your physical appearence.

Today’s WOD:

4 Rounds:
20 Box Jumps
20 Double Unders
20 Lunges
20 Ball Slams
20 Pushups
20 Pullups

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Get a great workout in today? Your work is only half-done…

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

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Hard work + good nutrition = success, right? Well, nutrition is important of course, but it’s actually a small part of a very critical aspect of fitness: recovery. Doing the WOD’s and eating right are important, but we overlook recovery all too often. Most don’t realize that our gains and improvements from training don’t come when we work out; they come when we allow our bodies to rest, repair, and replenish. Multiple days without properly recovering can ruin all of the work you’ve put into your workouts; it’s that important! In addition to eating right, we must also be aware of sleep, allowing ourselves alone time (meditation), play time, managing healthy relationships, and many, many more. If you want to learn more, two great articles are attached to give great tips about maximizing recovery and a way which you can actually quantify your recovery efforts just like you do for a workout…

http://library.crossfit.com/premium/pdf/29_05_On_Recovery.pdf?e=1243308084&h=6a756cd06e678eb816b4bfa28b3f8451

http://library.crossfit.com/free/pdf/29_05_Recovery_Nextgen.pdf

Article written by Casey Mouw.

Today’s WOD

25-15-5 to 5-15-25 to 25-15-5
Squat Cleans
Push Press
Wall Balls

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