Archive for June, 2009

Athlete of the Week

Posted in Members on June 22, 2009 by Crossfit Sioux Falls


Congratulations to Mary Boomsma!

Mary is just about a month into CrossFit and is doing AWESOME! Her improvement is incredible and we have taken notice. She comes early and stays late and it is paying off. Mary – keep bringing your hard work and great attitude we appreciate you!

Today’s WOD:

10 Pullups
20 Dips/10 Ring Dips
10 Back ext
10 Situps

50 Pushups
100 Situps
200 Squats
Run a Mile
20 Burpees
50 Kettlebell Swings
400m Run

What are you doing this summer with your new CrossFit “Fitness”?

Posted in Crossfit Philosophy, Lifestyle on June 19, 2009 by Crossfit Sioux Falls
Rock climbing back in May! What is next for you?

Rock climbing back in May! What is next for you?

CrossFit improves all aspects of fitness. It helps you have no physical limitations. So what are you going to do with your new found CrossFit “Fitness” this summer? I have heard run a marathon, triathlon, climb a mountain, skydive, what is it going to be?

Let me know and send me pics?

Today’s WOD:

10 Box Jumps
15 Pullups
25 Situps

AMRAP in 20min
10 Hang Squat Cleans
25 Situps

Quantify Recovery?

Posted in Crossfit Philosophy, Lifestyle on June 18, 2009 by Crossfit Sioux Falls


CrossFit is HARD. Recovery is necessary. Let me introduce to you how to Quantify Recovery. Recovery is more than just sleeping. Complete recovery is the food you eat, hydration, sleep, meditation/relaxation, emotional support/relationships, warming up before workouts, stretching after workouts, etc….

This is a great article from the CrossFit journal about how to quantify recovery: link

Today’s WOD:

15 Wall Squats
15 Pushups
15 Wall Balls

30 Thrusters (#75/55)
30 KB Swings
30 Burpee’s
30 Box Jumps

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