Archive for June, 2009

Furthering your Education

Posted in Crossfit Philosophy on June 17, 2009 by Crossfit Sioux Falls


CrossFit movements are more than just movements they are skills. To become proficient at a skill it requires education and practice. A few of us our going to the CrossFit Running and Endurance Certification in Ft. Leavenworth, KS in about a month (July 18-19). It is going to be phenomenal!!!

Running is definitely a skill. Did you know that over 78% of runners have some kind of injury: chin splints, knee, back, hip, etc…Injuries. Maybe because most runners don’t know how to run properly. If you want to learn how to run:
-with less in no injuries

Then this cert is a must. We are going to carpool. It is going to be everything you need and more.

If you are interested contact me and I will give you the details.

50 Double Unders
40 Situps
30 Walking Lunges
20 Pushups
10 Pullups

400m Run
10 Inverted Burpees
30 Situps
400m Run
10 Pullups
20 Pushups

Form and Full Range of Motion

Posted in CrossFit Workouts on June 16, 2009 by Crossfit Sioux Falls
If I don't get your form, Mitch will:-)

If I don't get your form, Mitch will:-)

Form and Full ROM (range of motion) is always first. Results in strength, stamina, fat loss, etc…come the better your form is.

When you don’t use Full ROM you are cheating yourself, your workouts, and your results. Not going down all the way on your pushups (chest taps floor), or pullups (locking your elbows straight on the way down). What happens is you are shorting your ROM and limiting the use of all your potential muscles you could be working. In my opinion doing 5 Pushups (chest taps floor) is replacing 15 pushups with incorrect form. Also, think about it as working SMARTER and more efficient.

The next time you hear Annie or I barking, “Head up!” “Touch the floor!” “All the way up” you know what we are talking about. If it takes you a little longer today it and you do it properly, then you will get better and faster A LOT quicker.

There is a formula for a good strength and conditioning program.
1st – Technique first
2nd – Consistency
3rd – Ratchet up the intensity

Check out this great blog by another Great CrossFit Trainer Freddie C: Link

100 Jumpropes/25 DU’s
15 OH Squats

Seven and Seven
7 Power Cleans
7 Pushups
7 Box Jumps
7 Pullups

Post Times and Comments

Athlete of the Week

Posted in Members on June 15, 2009 by Crossfit Sioux Falls


Congradualations to Amanda Kuchta!

Amanda has been with us since mid February and is a constant positive presence in the gym. Over the last six weeks she has worked out at least 5 days a week! This last week her and I joked with her to go for 1000 squats for the week and she completed over 1300!

Today’s WOD:

1 min Bridge Hold
10 Back ext
15 Knees to Elbows
20 Squats

10 Burpees
20 Pullups
30 Push Press
40 KB Swings
50 Squats


Posted in CrossFit Workouts on June 12, 2009 by Crossfit Sioux Falls


Today’s WOD:

“Warmup: 4x
15 – OH Squats
15 – Thrusters
15 – Pushups
5x (4 min on, 1 min rest)
4 Power Cleans
8 Pushups
12 Squats
Cool Down/Stretch
Samson Stretch
Pigeon Stretch

Post Rounds and Comments

New Classes Added!

Posted in CrossFit Workouts, Members on June 11, 2009 by Crossfit Sioux Falls


We are starting a 8:30am class Wednesday’s and Friday’s. I am so excited for the growth and appreciate each and everyone of you. Keep up the hard work and we will keep bringing the great workouts.

You guys ROCK!

Today’s WOD:

“Warmup: 3x
10 Pistols
15 Back ext
20 Situps

3x (1min on, 30sec off)
KB Swings
Wall Balls
Box Jumps
Push Press
Mountain Climbers

Cool Down/Stretch:
Wide Angle Ham Stretch
Side Lunge Stretch
Sprinters Lunge Stretch

Post Scores and Comments

Functional Strength = “Real” Strength with Less Injuries

Posted in Crossfit Philosophy on June 10, 2009 by Crossfit Sioux Falls
Now that's Functional Strength

Now that's Functional Strength

What does Functional strength mean to you?

If you are Functionally STRONG, every single one of your muscles are strong.

How do you get Functional Strength? Well Olympic Lifting + CrossFitting of course.

If you perform the olympic lifts, every muscle will be used at one point during the exercises. It is not like the bench press, leg press, or any other machine where you use only a select few muscles during the exercise. When you have everyday life chores to do, they will become easier if you are functionally strong. Why? Because all the muscles in your body are strong not the ones you just work on while exercising. Such as lifting groceries, picking up and carry 60 lbs concrete bags, picking up and carry 5 gallon water jugs, and etc.

Another great aspect about the olympic lifts is that it helps prevent injuries. The stronger you are the less injuries you will receive during strenuous work. For the athletes or clients who are already injured, there is no need to worry because you will also be benefiting. The olympic lifts are going to make your injured back, knee, leg, arm, STRONGER. The stronger your injured area becomes the sooner it will heal up.

Written by: Cody Burgener

Today’s WOD:

Warmup: 3x
10 – Pressing Snatch Balance (5 sec)
10 – Wall Balls

“Jedi Master”
50 Box Jumps
45 Pullups
40 DB Thrusters
35 KB Swings
30 Pushups
25 Double Unders
20 Front Squats
15 Burpees
10 Turkish Get Ups
5 Muscle Ups

What to eat before a CrossFit Workout?

Posted in Nutrition on June 9, 2009 by Crossfit Sioux Falls
Nick is the Man! And he is joining us when we go to a Nutrition Cert Aug 8th

Nick is the Man! And he is joining us when we go to a Nutrition Cert Aug 8th

As most of you know CrossFit is big into the Paleo Diet. Currently I am reading the Paleo Diet for Athletes. And it is giving me a ton of useful information about nutrition as it applies to CrossFit.

The question is always asked, “What should I eat before a workout?” I find people don’t eat anything or eat the wrong food resulting in a much lower performance, headaches, or stomach aches.

Here are some pre workout nutrition tips:
Consume 200 to 300 calories per hour of exercise: is dependent on your body size (of course).
Stock up on carbohydrates you are about to deplete.
Keep the meal low in fiber: fiber in foods make it dense and takes more time to digest. Digesting and working out at the same time is not a good combo:-(
Include protein especially branched-chain amino acids (BCAA): Amino acids are the building blocks of protein. Certain amino acids, the “essential” ones, are critical for your health and fitness and must be in the foods you eat because you body can’t produce them.
Hydrate Well: When you are thirsty you are already dehydrated. Drink water all day long and an even pace.
Take in water only in the last hour before you workout: to prevent an influx of sugar to the blood, followed by the release of insulin to control it.

Here are some examples that can be consumed around an hour before you workout. You should select those that appeal to you while being tolerated by your body. So it might take some trial and error.

Fruit with Eggs: eggs loaded with protein and BCAA’s combine it with a low fiber fruit (banana, peaches, cantaloupe, honeydew, and watermelon).
Applesauce mixed with protein powder: look for unsweetened applesauce. Low in fiber and you will get the protein in too (I prefer whey protein)
Baby food, including animal products: yep…baby food. It is easily digested.
Liquid meals: shakes or blended foods absorb quickly if your stomach can handle it, go for it.
Sports bars with protein: I have to admit this is a regular one for me because of the convenience.

That should give you some ammo.

Love to hear your thoughts.

Today’s WOD:

50 single jump ropes
25 squats
10 PVC elbows high & outside

AMRAP in 20min
10 Deadlifts
10 Box Jumps
10 Burpees
10 Wall Balls

Post Times and Comments

Athlete(s) of the Week

Posted in Members on June 8, 2009 by Crossfit Sioux Falls


Congratulations to the “Power Couple” Chris and Amy Peterson!

They are our 1st Duo Athlete(s) of the Week.

I know from personal experience your better half helps keep you much more accountable when they love to workout just as much as you do if not more. Fitness should be a majority priority in all of our lives and when a couple does it together I love it!

Chris and Amy are regulars at the MWF 530 am class. Just that alone is great (in my opinion 🙂 They show and work HARD every single time! Their results are speaking for themselves. They bring the positive energy and attitude and helps lift the class to a higher level.

Thanks guys and keep it up!

Today’s WOD:

OH Squat
Box Jump

400m Run
25 Pullups
50 Pushups
75 Situps
100 Squats

Post Times and comments

No more Ibuprofen!!!

Posted in Nutrition on June 5, 2009 by Crossfit Sioux Falls


I will admit fault on this one. I have been guilty to recommending ibuprofen to members to help with muscle soreness after a workout. Well after doing a little research I have found that is a BIG NO NO.

Ibuprofen is an NSAIDs. NSAIDs have been shown to delay and hamper the healing in all the soft tissues, including muscles, ligaments, tendons, and cartilage. Anti-inflammatories can delay healing and delay it significantly, even in muscles with their tremendous blood supply.

Please read this blog I found by Kelly Starrett to find the truth about Ibuprofen and what to do for muscle soreness:

Today’s WOD:

400m run
3 Rounds
10 Turkish getups
15 Box jumps
25 Squats WOD:

200m Run

Power of Progression

Posted in Crossfit Philosophy on June 4, 2009 by Crossfit Sioux Falls

TB no Band

I am amazed everyday with the way we are all progressing so rapidly.

Tonna showed me her journal this week and on March 18th she was using a green and a orange band for her pullups during WOD’s. And now she doesnt use bands at ALL!

Funny how consistency and hard work create amazing things together.

Way to go Tonna!

Today’s WOD:

Burgener warmup

Power Cleans
KB Swings”