Archive for August, 2009

Athlete of the Week

Posted in Members on August 31, 2009 by Crossfit Sioux Falls


Congratulations to Kacie Ziola for becoming the next Athlete of the Week! We had the pleasure of having Kacie workout with us for the summer. We have seen some great things for her in the last 3 short months.

Thank you Kacie for the hard work you bring and the positive attitude you always have.

Kacie is going back to school at Augie next week. We want to wish you the best of luck and hope you can come back and see us soon.

Today’s WOD:

Aug 31

Partner Power

Posted in Crossfit Philosophy on August 29, 2009 by Crossfit Sioux Falls


Don’t you feel like you work harder when you have someone else relying on you?

Today’s WOD:

Aug 29


Posted in Crossfit Philosophy on August 28, 2009 by Crossfit Sioux Falls


Gotta love a good finisher on a Friday.

Today’s WOD:

Aug 28

Stronger Joints….

Posted in Crossfit Philosophy, CrossFit Workouts on August 27, 2009 by Crossfit Sioux Falls


What is the best way to strengthen joints throughout your body?

To strengthen your joints, you need to strengthen the muscles around your joint. All the lifts that we do in the WOD are good ways to strengthen your joints, but to increase joint strength even more… The Olympic lifts are the way to go.

The Olympic lifts will increase all the muscles around the joint instead of specific muscles. The reason the Olympic lifts strengthen more joints is because you have to lift and stabilize the weight at the same time.

For example by attempting the push press you are working more of the muscles are the front portion of the shoulder, but if you attempt an overhead squat, you are working the front, back, and middle muscles of the shoulder. This is also true for the hip, knee, wrist, elbow, ankle, and all other joints throughout your body. By increasing the strength of your joints, you will also see an increase in weight in all the lifts we do in our WODs.

By: Cody Burgener

To get stronger joints and a ton of other physical benefits check out Cody’s Olympic Weightlifting class:
Tuesday’s at 4p
Thursday’s (tonight) at 6pm.

Today’s WOD:

Aug 27

CrossFit Takes You to Your Next Level

Posted in Crossfit Philosophy on August 26, 2009 by Crossfit Sioux Falls

From her 1st day Becky goes all out each workout

From her 1st day Becky goes all out each workout

CrossFit is a method of training that offers a chance to improve everyday! To be better than yesterday. Are you just going through the motions? or… do you barely get by with what’s acceptable? Is every repetition perfect? Do you cheat yourself and the quality of your movement just to finish the workout faster?

The Real question is:

Are you giving it your all?

These are very important questions we should all consider when looking to improve on a personal level. Considering that we are never going to be perfect.

But are you raising your game enough to be better each time?

Today’s WOD:

Paleo on the Go

Posted in Members, Nutrition on August 25, 2009 by Crossfit Sioux Falls


So your pumped up and ready to follow the Paleo Diet. You read the book, CrossFit consistently, got your list of foods you should eat and are encouraged to avoid.

But, how the heck can you implement this new crazy diet in your REAL life?

What if you go out to eat? What do you do?
What happens when you didn’t go grocery stopping? What do you do?
What if you run and get fast food? What do you do?
What if you are at a party?

Life happens, we know that. We are not perfect. But at Paleoholics we are learning what works for YOU in YOUR life and if we educate ourselves and have a group for support and accountability we will succeed.

Tonight’s topic: “Paleo on the go” Bring a list of ideas and tips that have worked for you on the go. We will compile a BIG list of everyone’s ideas and tips that everyone provides.

See you tonight!

Today’s WOD:

Aug 25

Athlete of the Week

Posted in Members on August 24, 2009 by Crossfit Sioux Falls

Chuck is an animal!

Chuck is an animal!

Lets give it up for Chuck Limoges!

Chuck is a constant positive presence in the gym. He works hard and always has a great attitude. Look out for some great results in the very near future from Chuck.

Thank you Chuck! We appreciate all your hard work.

Way to go Annie!

Posted in In the News on August 24, 2009 by Crossfit Sioux Falls
She is right in the middle. This also on

She is right in the middle. This also on

She’s official! We are so proud of you.

Annie received Top scores in the Tabata and Fran (time 3:30) workouts out of 65 people! Way to represent CrossFit Sioux Falls.

Weekend Warriors

Posted in CrossFit Workouts on August 22, 2009 by Crossfit Sioux Falls


Here is what you missed…..

Aug 22

Your Workout Zone

Posted in Crossfit Philosophy on August 21, 2009 by Crossfit Sioux Falls


For those of you that did or does play a sport competitively in high school college; did you ever get into that “Athlete’s Zone”? You know, that zone where you can’t miss a free throw if you tried, or the later the game was the faster and harder you could run, or when you were on a run and you never got tired and it seemed like you could run forever.

CrossFit is very relatable to former athletes because we teach fitness as it’s own sport. Everyday our workouts are similar to competitive events. With the clock, the group, the music blasting and the energy it creates do you ever find yourself in “YOUR WORKOUT ZONE”?
Do you notice the body(ies) next to you? Do you move along almost unaware of those around you?

Post your comments

Today’s WOD:

Aug 21