Archive for June, 2009

Got Flexibility? Think about Olympic Weightlifting. It may be exactly what you need.

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

You got that right Troy!

You got that right Troy!

Would you like to increase your flexibiliy while you are doing a workout at the same time?

The olympic lifts not only increase your strength but it stretches out your body in many different ways. By becoming more flexibile, your range of motion will increase dramatically, muscle fatigue wont be as server, and you will see muscle strength increase. For example, it helps tremendously with your hip flexibility. This is extremely beneficial for the athletes that have trouble squating down all the way during wall balls, air squats, over head squats, etc. The olympic lifts force you to squat down in different positions than what you are used to.

If you perform the olympic lifts, you will not only see your hip flexibility increase but also your shoulders, hamstrings, achilles tendons, wrist, and many more.

Today’s WOD:

Athlete of the Week

Posted in Members on June 29, 2009 by Crossfit Sioux Falls
Hydrating is key in these hot summer days. Way to go Michelle!

Hydrating is key in these hot summer days. Way to go Michelle!

A well deserving “Athlete of the Week” award goes to Michelle Poe! This woman has made a comittment to improving her strength and health and reach her CrossFit goals… and she’s sticking too it! You can be sure about even more progress in the near future for her. GREAT WORK… Keep rockin’ it ROCKSTAR!

Today’s WOD:


Weekend Warriors

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


Here’s what you missed on Saturday

We have PaleoKits

Posted in Nutrition on June 26, 2009 by Crossfit Sioux Falls


The Paleo Diet is the ultimate guide to enhancing health and athletic performance using the diet principles of our Stone Age ancestors.

PaleoKits include Free – Range and Hormone Free Flank Steak Jerky, Macadamia Nuts, Raw Pecans, Raw Almonds, Dried Cranberries, & Dried Strawberries. These Paleokits are made daily and vacuum sealed for same day freshness. Our athletes swear by them for optimal performance and health. Get a full refund if you are not 100% satisfied.

Proceeds are used to fund Steve’s Club, A 501c3 NJ Non-Profit Organization.

About Steve’s Club

In May 2007 Steve Liberati started a club, Steve’s Club to help get kids off the street and provide a positive influence through teaching CrossFit.

Steve’s Club is located in the North side of Camden, NJ a very tough place for a kid to grow up. Crime and violence run rampant in this inner city where the murder Rate of more than 7 times the national average.
“Our mission at Steve’s club is to provide excellent coaching, community, support, and guidance to the young athletes (aspiring for greatness) of Camden, NJ. On a broader scale, our goal is to create a positive place for young people to go to just “get away from it all.” A contagious community that brings state-of-the-art coaching techniques to the talented athlete in Camden who haven’t access to current technologies, research and coaching methods. Fitness that is fun, challenging yet highly effective. But you know, talk is cheap. Rather than just tell you about the merits of our club, we cordially invite you to come over and see for yourself what Steve’s Club is all about.”

For more information:
Paleo Diet:
Steve’s Club:

Today’s WOD:

10 Pullups
10 Sumo Deadlift High Pulls
20 Lunges


Set Goals to Make Your Training Fulfilling

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle on June 25, 2009 by Crossfit Sioux Falls
Our new Journal additions! Check them out

Our new Journal additions! Check them out

When you first showed up at CrossFit Sioux Falls, you filled out the information sheet including your goals for beginning or trying CrossFit. Chances are you didn’t just scribble something down to fill the space; it was probably at least somewhat important to you, and still is! But have you ever sat down and analyzed your goals? Putting serious thought into goal setting is something that can focus our training, give us a plan to meet our goals, and make this entire experience more worthwhile…

Performance vs. outcome: While your goal(s) should have a specific outcome (ex. I want to lose 10 lbs.), it’s important to focus on performance goals (ex. Pull-ups without bands, knocking a minute off of my baseline time). If you worry too much about the outcome, you’re putting ton of pressure on reaching that exact point, and if you don’t quite make it all of your effort will seem wasted. Focus on the process (WOD’s, good diet, recovery, performance) not the outcome.

High but realistic: While your goal(s) need to be realistic and attainable, they should be lofty. Set high goals and expect a lot of yourself, this will keep you focused. If you don’t feel like you’re pushing hard enough, set your goals higher. Pick out someone in the class with you who is proficient and catch him/ her, this will force you to keep progressing.

Write it down: You need to you to set a roadmap for your goals. Think about the one or two things you want to accomplish. Have a specific time frame for when you want to meet them because if you have a deadline, you’re more likely to stay consistent with your efforts. Make sure to write down not only your main goals, but specifically what you will do to reach them (ex. Follow the Zone, don’t take breaks during my WOD, get 8+ hours of sleep, etc). When you feel you have a set of specific, realistic, and well-planned goals, write your game plan out and put it in places where you will see it every day to keep it in the front of your mind.

Let us know how your goals are coming along since you started at CFSF. Keep working!

Written by Casey Mouw

Today’s WOD:


200 Single Jump Ropes
20 Squats
25 Situps

400m Run
21 Kettlebell Swings
12 Pullups

Post times and comments

CrossFit and Starting Young

Posted in Crossfit Philosophy on June 24, 2009 by Crossfit Sioux Falls
Check out our new Bar Rack!

Check out our new Bar Rack!

CrossFit Kids is coming…..

Just think if you started CrossFit at a young age. Where would you be now? Well you have that chance with your kids or kids you know? Stay tuned for future CrossFit Kids dates. It is going to ROCK!

Check out this video if it doesn’t inspire you then I don’t know what will? Link

Today’s WOD:
20 Pushups
100 Single Jump Rope

“Filthy 50”
50 Box Jumps
50 Knees to Elbows
50 Push Press
50 Walking Lunges
50 Wall Balls
50 Burpees
50 Back ext
50 Jumping Pullups
50 Double Unders
50 Kettlebell Swings

Post Workout Nutrition

Posted in Nutrition on June 23, 2009 by Crossfit Sioux Falls
Post workout....time for post workout fuel:-)

Post workout....time for post workout fuel:-)

Previously we discussed pre workout nutrition. Today is all about Post Workout Nutrition. Post workout is the most critical phase because your body is better prepared to receive and store nutrients (i.e. carbs) than at any other time during the day. You basically have a 30-60 minute window of opportunity to take advantage of it.

Here are a couple of goals to abide by:
1 – Replace expended carbohydrate stores: Take in at least 3/4 of a gram of carbs per pound of bodyweight. It is also best taken in a liquid rather than a solid form.

2 – Rehydrate: Begin to taking in 16oz of liquid for every pound of lost during exercise. You may not be able to accomplish this within 30 minutes after your workout so continue hydrating throughout the day.

3 – Provide Amino acids for recovery of muscles during exercise: It is possible to use 30 grams of muscle protein for fuel in one hour of an intense workout!

Information provided by the Paleo Diet for Athletes. For more tips get the book:-)

Today’s WOD:

Shoulder Rolls – 10
Handstand Holds – 30 sec
OH Squats – 10
Sumo Deadlift High Pull w/KB -10

AMRAP in 20 minutes
400m Run
Max Pullups