Archive for July, 2009

The Fittest Person on the Planet

Posted in Crossfit Philosophy, CrossFit Workouts on July 8, 2009 by Crossfit Sioux Falls


This weekend is the CrossFit Games. Think of it as the “Super Bowl or the Olympics of CrossFit”

What are the CrossFit Games?

The CrossFit Games are the ultimate test of fitness. It’s a grueling two-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.

The competition will take place from Friday, July 10 through Sunday, July 12, 2009. There will be three different competitions happening that weekend: Individual Men, Individual Women, and the team Affiliate Cup.

The individual competitions are limited to 75 athletes each. The top five finishers from 2008 are automatically entered. Everyone else has to qualify through their Regional Competition. The number of slots allotted to each region is determined by the number of affiliates in that region. Both individual men and women competitions will be held Saturday and Sunday (July 11-12).

The team Affiliate Cup will be held on Friday, July 10th and Sunday July 12th. It will be exculusively team workouts, and open to all teams who register in time (no qualifying required). Affiliate team registration opens on June 1st until June 12th, unless it sells out before then. Teams will be made up of four to six athletes, with four competing at one time.

Info taken from:

I encourage you to follow the CrossFit main site for all the lastest updates and information. I am definitely going to be:-)

Today’s WOD:

July 8

Got Tightness…..Get Foam Rolling

Posted in CrossFit Workouts on July 7, 2009 by Crossfit Sioux Falls
We Foam Roll in CrossFlexx. Great Job Chris!

We Foam Roll in CrossFlexx. Great Job Chris!

Have you ever experienced?

-Chin Splits
-Sore Knees
-Sore/Tight Back
-Tight Hips

Through our daily activities; work, workouts, slouching, leaning, bending, etc…. we create imbalances in our muscles which develop into adhesions (tight knots in our muscles).

The answer…..Foam Roller

The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.

How It Works
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.

Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.

To get a Foam Roller: Click HERE

Information found from:

Today’s WOD:
July 7

Athlete of the Week

Posted in Members on July 6, 2009 by Crossfit Sioux Falls


This is a well deserved one!

Congratulations to Amber Frerichs!

If you want to meet someone who probably has the best attitude, work ethic, and all around great person to be around…then meet Amber. I couldn’t handle another week of her not being Athlete of the Week.

Amber has made a decision to improve her life and she does it well. The results are happening for her and the sky is the limit!

Keep it up Amber! We appreciate everything you do.

Today’s WOD:

July 6

Happy 4th of July!!!

Posted in Sioux Falls Community on July 4, 2009 by Crossfit Sioux Falls

July 4

Annie and I want to express how thankful we are for all of you. The CrossFit Sioux Falls community is growing stronger everyday because each and everyone of you are AWESOME people!

We appreciate all of you.

Keep kicking butt!

Today’s WOD:

Relax and enjoy the Holiday. We work hard to enjoy the good times. Today is one of the good times.

We are closed but you don’t have to be closed

Posted in CrossFit Workouts, Lifestyle on July 3, 2009 by Crossfit Sioux Falls

July 3

What’s your Workout Music?

Posted in Crossfit Philosophy, Members on July 2, 2009 by Crossfit Sioux Falls

Tell us the song or songs that really jack you up during a workout. You know, the song that puts you in the zone and makes you go and go and go more so then normal.

We want to combine a new list of killer workout songs for YOU so let me have it!

Today’s WOD:
July 2

How do you explain CrossFit to people?

Posted in Crossfit Philosophy on July 1, 2009 by Crossfit Sioux Falls


When someone asks you, “So tell about this CrossFit thing you are doing?”

How do you answer them?

For the longest time I have wanted to tell so much to people I sometimes end up confusing them. I think I would get so pumped up that I would say too much. Over time I have found my flow in how to explain it to them, but it did take a while.

I would love to hear your thoughts about how you explain it.

Let us know.

Today’s WOD:

July 1