Archive for July, 2009

Athlete of Week

Posted in Members on July 20, 2009 by Crossfit Sioux Falls


Congrads to Molly Johnson!

Molly has seen significant results in her fitness since coming to CrossFit back in March. It is a direct result of two things: Consistency and Hard work. CrossFit is definitely HARD work, but it is also very simple. Do what Molly does: show up + work hard and the results will happen (much sooner than later)

Molly you ROCK and we appreciate you. You’re definitely not a grandma:-)

Today’s WOD:

July 20

Weekend Warriors

Posted in Crossfit Philosophy, CrossFit Workouts on July 18, 2009 by Crossfit Sioux Falls


Here’s what you missed!

Today’s WOD:

July 18

Off to the Running Cert

Posted in CrossFit Workouts on July 17, 2009 by Crossfit Sioux Falls


We are excited to learn and bring back the goods from the Running Cert.

Today’s WOD:

July 17


Posted in Lifestyle on July 16, 2009 by Crossfit Sioux Falls


Welcome to Paleoholics. What is Paleoholics you ask?

Paleoholics is a group based on the book the Paleo Diet. We formed this group to support, educate, empower and hold each of us accountable to improving our nutrition through the Paleo Diet. Every Tuesday this month we will meet at the gym at 7:15p after CrossFlexx. It is on the schedule and is open to all members (it does not count as a class this month).

We have also created a Facebook fan page which will be constantly updated with ideas, recipes, discussion on the Paleo.

Add the Facebook group: Click Here

Review from this Tuesday’s meeting:
-Write and complete YOUR one goal for the week
-Find a topic about the Paleo you want to learn; research it; and share it with the group at the next mtg
-Subscribe to the CrossFit Journal: HERE
-Start a Food Journal
-Sign up for the Fan Page on Facebook

Today’s WOD:

July 16

How to really finish a workout….Finishers!

Posted in Crossfit Philosophy on July 15, 2009 by Crossfit Sioux Falls


What is a Finisher?

A Finsher is:
1)The act of getting one last-blast before calling it a day.
2)A dedicated practice time after the bulk of the work has been done.

We all have our strengths and weaknesses (especially in CrossFit). Once you’ve established your weaknesses, the finisher can be an excellent time to continue to work on these areas of difficulty. The ideas you formulate do not have to be exact here. The doing is what’s important.

Can’t Kip? What to get better at your squats? Are you a good runner? The finisher maybe exactly what you need.

Read more by CrossFit San Francisco about Finishers:
Part 1: click here
Part 2: click here

Today’s WOD:

July 15

Open Gym…now open

Posted in Crossfit Philosophy on July 14, 2009 by Crossfit Sioux Falls
Welcome Carmen to the crew

Welcome Carmen to the crew

CrossFit has a lot of movements to learn, and some you just won’t get without putting in some work on the side. Come in and work on: kipping pull-ups, L-sits, rope climbs, double unders, Oly lifts , Strength Work and whatever else! Open Gym time is perfect for: Improvement Training, Skill work, and Active Rest. If you are sore and recovering from a WOD or series of WODs, moving is better than not moving. Come in and go through a dynamic warm up. Spend some time watching some Oly Lifting videos. Have Fun! Play around! Maybe a game of “Stupid Human Tricks” will break out.

Check our class schedule on our site: for Open gym times and to sign up.

Today’s WOD:

July 14

Athlete of the Week

Posted in Members on July 13, 2009 by Crossfit Sioux Falls

Congratulations to Caiti Kean!

Caiti has been with CrossFit Sioux Falls for just over a month. Every week she is improving on her times, pullups, or putting more weight on the bar. Caiti is a consistent FULL TIME member, has a great work ethic and awesome attitude. I can’t wait to see what she can do it in 6 months!

Your Awesome girl!

Today’s WOD:

July 13

Paleo Challenge

Posted in Nutrition on July 11, 2009 by Crossfit Sioux Falls


Nutrition is the single greatest thing to help you achieve any goal you are shooting for.

Allow me to introduce the Paleo Challenge. The Paleo Challenge is a global challenge we found on Facebook. CrossFit Sioux Falls will be doing the challenge for 7 weeks from MONDAY JULY 13th to SEPT 7th (Labor Day).

The challenge will include one group meeting a week. The reason to is have a place where best practices are shared, recipies, success stories, great resources. The more we all share, the more we’ll all learn.

Our 1st Paleo Challenge meeting is Tuesday July 14th at 7:15pm at CrossFit Sioux Falls.

Contact us for more details:

Today’s WOD:

July 11

Let the Games Begin….

Posted in Crossfit Philosophy, CrossFit Workouts on July 10, 2009 by Crossfit Sioux Falls


Today is the 3rd Annual CrossFit Games. There will be constant updates on the games website

*From CF Games site*
Special Games Coverage Information:
We will produce a live webcast Friday at 6:00 PM. We will have three webcasts on Saturday: at Noon, 3:00 PM and 6:00 PM. Our Sunday webcasts will be at 11:00 AM, 2:00 PM, and 5:00 PM. Each webcast will air live and the archived version will be posted soon after. The programs will consist mostly of live interviews. There may also be some pre-recorded and edited interviews.

Today’s WOD:

July 10

To All you Momma’s

Posted in CrossFit Workouts, Lifestyle on July 9, 2009 by Crossfit Sioux Falls
Just another day at CFSF

Just another day at CFSF

Check out

It has a ton of great information about pre and post pregnancy to use while doing CrossFit.

Today’s WOD:

July 9