Archive for May, 2009

CrossFit Sioux Falls is spreading…

Posted in Sioux Falls Community on May 15, 2009 by Crossfit Sioux Falls

Yesterday we were fortunate to participate in the Wells Fargo Health and Wellness Fair at their phone bank building. We met a lot of great people gave them the chance to learn more about CrossFit. Also, we got to connect with other health and wellness professionals.

Be on the look out for more CrossFitters coming soon.

Special thanks to Kim Davis for inviting us. And great job Nathan and Casey for all your help.

If anyone hears of any health and or wellness fairs we would love to be apart of them.

Today WOD
AMRAP in 20 min
10 Wall Balls
15 Push Press
20 Pullups

Post rounds and comments

More Classes are coming….

Posted in CrossFit Workouts on May 14, 2009 by Crossfit Sioux Falls
He can KIP and Double Under...WOW! Great job Mitch

He can KIP and Double Under...WOW! Great job Mitch

Due to the AWESOME demand we are changing the morning schedule. Monday thru Friday is now at 5:30am and 6:30am. It gives the morning crowd more flexibility with more of the popular times and allows you guys to step up the workouts!:-) Refer to our main website for the updates.

Keep up the great work everyone.

Today’s WOD:

AMRAP in 20 minutes
21 Box Jumps
15 Pullups
9 Thrusters

Post rounds and comments

CrossFit Commerical and NEW CHALLENGE on the Biggest Loser Finale!

Posted in In the News on May 13, 2009 by Crossfit Sioux Falls
Great Form Hali!

Great Form Hali!

We are excited to announce our 1st Challenge at CrossFit Sioux Falls. We all know how popular the Biggest Loser is and the amazing results people achieve. Well we are doing the BIGGEST WINNER challenge.

And the Challenge you ask?…is the “Cindy” challenge.

AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Squats

How the Challenge Works

1. GET REGISTERED – get your name on the list and pay the $20 entry (remember, $15 goes back in the “kitty” for prize money).
2. PRELIMS – Sat. May 30th set your baseline. Set your baseline “Cindy” rounds. This will be the time off of which we will calculate your improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Cindy” time.
4. FINALS – Sat. July 25th. Go for YOUR best “Cindy” time!

** PRIZES will be awarded for:
• Most improvement – 1st, 2nd, 3rd, 4th and 5th place in combined women’s and men’s divisions.
• Most Rounds – 1st, 2nd and 3rd place in M1 and W1 divisions.

Men’s Categories
M2: Green Band on Pullups, Pushups chest to floor no knees
M1: No bands on Pullups, Pushups chest to floor no knees
Women’s Categories
W2: Green Band on Pullups, Pushups on knees
W1: No bands on Pullups, Pushups chest to floor no knees

– You must choose the category you are going to compete in and STAY in that category for the finals. Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order M1, M2. This means that all M1 category finishers will be ranked above all the M2 category finishers.
o For example, if you compete in the M2 category, the best ranking you can have is one below the lowest in the M1 category. So if there are 6 people in the M1 category, your ranking, if you have the highest time in the M2 category, is #7.
– Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.

Today’s WOD:
5 Rounds
30 Kettlebell Swings
30 Burpees
30 Situps (GHD/Ab Ball)

Athlete of the Week

Posted in Members on May 12, 2009 by Crossfit Sioux Falls


Congradualations to Kim Davis!

Kim is a consistent, high energy, great attitude, comitted athlete! I have seen some great improvement in her overall fitness level. She is always encouraging everyone and pushing herself every workout.

Kim thank you for all you do for the CrossFit Sioux Falls community. Your awesome!

Today’s WOD

“Morning Glory”
Run a mile
25 Box Jumps
30 DB Push Press
35 Wall Balls
40 Pushups
50 Squats
Run a Mile

Post times and comments

What to Practice?….Double Unders

Posted in CrossFit Workouts on May 8, 2009 by Crossfit Sioux Falls


People are always asking me, “What should I do on my off days?” At CrossFit our exercises are the best of the best. Not just anyone can do them which is why we get so fit:-) It takes practice and experience to master these exercises.

Today’s example is Double Unders;

Regular jump rope is one of the best cardiovascular and coordination exercises out there. But if you want 4 times the benefit and results its time to implement Double Unders. Do this:

1- Get a jump rope for home.
2- Watch this VIDEO and find Double-Unders (Brendan Gilliam demo)…[
3- Practice, practice, practice.

Today WOD

AMRAP in 20min

10 Deadlifts
10 Box Jumps
10 Wall Balls
10 Burpees

Post Rounds and enjoy your weekend!

Nutrition and Supplement Seminar Thursday Night

Posted in Members, Nutrition on May 6, 2009 by Crossfit Sioux Falls


Do you get sore after CrossFit Workouts?

Do you want to learn how to improve your strength and fat loss faster?

If you could learn how to maximize your results even more when would you want to know?

Do you have questions about what are the best supplements out there on the market?

CrossFit Sioux Falls is proud to announce that we are providing the Full Ascential product line. Come join us to learn how these products directly compliment the CrossFit and maximize your results.

Date: Thursday May 7th

Time: 730p – 830p

Where: CrossFit Sioux Falls

Today’s WOD

4 Rounds
400m Run
55 Squats
45 Situps
35 Pushups
25 Pushups

Post Times and Comments

CrossFit in Real Activities

Posted in Lifestyle on May 5, 2009 by Crossfit Sioux Falls


Rock climbing is something that I have always wanted to do in my life. Last Sunday CrossFit Sioux Falls got the chance to make that a reality. And boy did we have a good time:-)

What a great chance to put our CrossFit training to the test. About 15 of us went to Palisades Park to conquer the mountains….well sort of.

If you didn’t get the chance to go with us last weekend. The YMCA is doing the same event this Saturday again. I encourage all of you to go for it.

Look for more activities on the horizon very soon.

Today’s WOD

3 Rounds:
10 Deadlifts
8 Hang Squat Cleans
6 Front Squats
4 Push Press/Jerks
10 Burpees
*Bodyweight is prescribed for the lifts. Scale as needed.

Post Times and Comments

Athlete of the Week

Posted in Members on May 4, 2009 by Crossfit Sioux Falls


Congratulations to Jim Leyse!

Jim has been with us for over a month now and has really made a positive impact on the CrossFit Sioux Falls community. Jim is a consistent and hard worker every time he come to the gym.

A bunch of us went Rock Climbing last Saturday thanks to Jim emailing me and letting us know. Jim keep up the great attitude and work ethic. It is contagious!

Today’s WOD:

5 Rounds
400m Run
15 Overhead Squats – 95# (scale as needed)

For Time

Post Comments and Time

Get your NEW “Success Journals”

Posted in Lifestyle, Members on May 1, 2009 by Crossfit Sioux Falls


Journaling your workouts is one of the important habits to get into for yourself. It is the ultimate form of accountability.

Why do this? There are a ton of reasons. The main benefits include:

– Accurate tracking of progress through logging work out variables
– Effective and precise planing of future work outs (knowing how you performed previously will eliminate guesswork). It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue.
– Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…)
– Increased focus and efficiency through having a clear, written plan.

Your goals and results are at your fingertips.

Today’s WOD

AMRAP in 20min

50 Double unders/200 singles
20 Burpees
20 DB Thrusters