Archive for July, 2009

CrossFit Battlewounds…and how to protect and prevent

Posted in Crossfit Philosophy on July 31, 2009 by Crossfit Sioux Falls

DSCF9937

Hand rips, pulled muscles, chin splints, box jump scars….broken fibulas. CrossFit is tough on your body and also to your body. How do you protect, prevent, and recover you scars, bruises, bumps, aches?

Today’s WOD:

July 31

Today’s WOD:

Re-Test Baseline in August

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

DSCF9929

We are officially naming August Baseline Month. If you have never done one yet or it has been more than 6 weeks since you have done your baseline last then it’s that time again. So come during open gym or schedule it with me and lets get it done…in August. Let me know if you have any questions.

Today’s WOD:

July 30

Stretching is Mandatory

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

Stretching his low back...right Chris?:-)

Stretching his low back...right Chris?:-)


Stretching for me is one of those things that I know is so good for me, and I love doing it, I feel great after doing it, so why don’t I do it everyday?

The key to flexibility is consistency. Stretching everyday for at least 10 minutes is far better than stretching 70 minutes once a week. Stretching is also a long-term commitment and must be continued indefinitely to maintain and/or increase flexibility.

To educate yourself more about stretching and flexibility: READ
And if you don’t have the journal you wont be able to read this article. So get the Journal

In August we are incorpating a stretching/cool down component to the end of every WOD. And look for more CrossFlexx classes.

Today’s WOD:

July 29

What to do with the dreaded injuries…

Posted in Crossfit Philosophy, Nutrition on July 28, 2009 by Crossfit Sioux Falls
R.I.C.E. (Rest, Ice, Compress, Elevate) best way to go pre and post injury

R.I.C.E. (Rest, Ice, Compress, Elevate) best way to go pre and post injury

Two weekends ago was a definite eye opener for me. When we move, exercise, CrossFit injuries sometimes can not be avoided. At some point in our lives injuries are going to get us. But what do you do when you do get injured?

-Do you pout?
-Do you lay in bed all day?
-Or do you take action help yourself heal?

When in doubt: ICE ICE BABY!

The benefits of icing:

-Reduces swellling
-Stops pain messages that go to your brain
-Promotes excessive blood flow in and out of the injured area

To learn more go to crossfit.com and watch the preview video by Kelly Starrett on July 27th. If you want to watch the entire video I highly suggest subscribing to the CrossFit Journal: http://journal.crossfit.com/

Today’s WOD:

4 Rounds:
400m Run
50 Squats

Athlete of Week

Posted in Members on July 27, 2009 by Crossfit Sioux Falls

DSCF9758

Congrads to Hali Watson!

Hali won the Most Improved for the Cindy Challenge on the Women’s division. Hali improved 100% going from 11 rounds to 22 rounds!!!

Today’s WOD:

50-40-30
Kettlebell Swings
Box Jumps
Pushups
Situps

The Results from the Cindy Challenge are in

Posted in CrossFit Workouts on July 25, 2009 by Crossfit Sioux Falls

DSCF9927

Top Rounds:
M – Garrett Strating – 26
W – Tonna Bartek – 21

Most Improved – Men
1 – Brooks Cory: 119% improvement
2 – John Sutton: 31%
3 – Jim Leyse: 26%

Most Improved – Women
1 – Hali Watson: 100%
2 – Wendy Barse: 84%
3 – Mary Boomsma: 69%

Congrads to all the winners! And special thanks to everyone that helped make this such a great event.

Be on the lookout for the next challenge coming very soon:-)

July 25

Posted in CrossFit Workouts on July 24, 2009 by Crossfit Sioux Falls

July 24