Archive for May, 2009

Cindy Challenge Tomorrow!

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


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:

2 Rounds:
800m Run

Double Unders

Meet Cody Burgener

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


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:


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


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:

-Double Unders
-Sumo Deadlift High Pulls
-Box Jumps

Athlete of the Week

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


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:
Kettlebell Swings
Dumbbell Push Press

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


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


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…

Click to access 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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Deep in thought? Or wasted after a workout?

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


What is Mitch thinking about?

Today’s WOD:

AMRAP in 20 minutes

100m Run
12 Kettlebell Swings
10 Pullups

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Knowledge is Power….Subscribe to the CrossFit Journal

Posted in Crossfit Philosophy on May 19, 2009 by Crossfit Sioux Falls
Morning classes are pumping up! We now have 530a and 630a Mon-Fri

Morning classes are pumping up! We now have 530a and 630a Mon-Fri

One of the most inexpensive and valuable resources to own. The CrossFit Journal is a major source of the latest information on CrossFit and Fitness as a whole. I have subscribed to it since October and it has helped educate and inspire me. Everyday there is a video and or article posted and just like the workouts it is always interesting and different.

Check out:

We have a few copies of my favorite Journal article at the Box for you to check out.

Today WOD
100 Squats
*For every 10 squats do 20 Burpees.

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Athlete of the Week

Posted in Members on May 18, 2009 by Crossfit Sioux Falls

0 to 9 Pullups without Bands in 5 Weeks!

0 to 9 Pullups without Bands in 5 Weeks!

Congratulations to Troy Keyes!

Troy is Mr. Consistentency and it is paying off. Troy is a committed 5 times a week CrossFitter! Rain, snow, sleet, or shine Troy brings his intensity and energy to every class. Troy we appreciate all the hard work and the great example you set for all of us. Thank You!

Check out Troy’s Story:

“I can’t say enough good things about CrossFit and Chris. Every workout is different and exciting, which keeps me coming back. I have always been in to running and lifting weights occasionally, but I always had a problem motivating myself and pushing myself like I knew I should. CrossFit has changed that!

After just 5 weeks (going 5 days per week) my jeans no longer fit. This last winter I broke down and bought one pair of 38X32 jeans, which was hard for me because for the past 8 years, I was a 36X32. I gave them (the 38X32’s) to my father-in-law this week because they won’t even come close to staying on. My 36X32 jeans are now loose, and I’m on the last “notch” on my belt.

At this mornings work out, I though I would try to do a pull up without the rubber band assisting straps. I expected I would be able to do 2 or 3. I did 10 of them! I have never in my life (highs school football, military training, etc) been able to do 10 unassisted pull-ups. I was amazed because I never expected results like this after just 5 weeks.

I have had these results and I really haven’t even changed my eating habits, other than a protein shake after my workouts. I feel better physically than I have in the past 10 years. Thanks Chris for everything (except the fact that now I have to go buy new jeans and a new belt.)”

Today’s WOD

400m Run
Kettlebell Swings

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