Archive for August, 2009

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

CrossFit Improves you Fitness for sure…but its much much more.

Posted in Crossfit Philosophy, Lifestyle on August 20, 2009 by Crossfit Sioux Falls


Whenever I sit down with a prospective CrossFitter in an introductory appointment we obviously talk about goals. General responses are tone up, lose body fat, look and feel better.

I assure everyone that YOUR goals are totally possible and YOU can reach them in a fair amount of time. But CrossFit gives you more than just the physical benefits. I tell everyone CrossFit brings you much much more than fitness results. It improves your confidence, mental toughness, self esteem, you stand taller, it gives you another outlet to an amazing community where friendships are built, and the list goes on and on.

How has CrossFit not only improved your fitness but other aspects of your life?

Today’s WOD:

Aug 20

Give it up for Annie!

Posted in Crossfit Philosophy, In the News, Sioux Falls Community on August 19, 2009 by Crossfit Sioux Falls


Annie Mello is the next phenomenal athlete from CrossFit Sioux Falls going to get her Level 1 cert this coming weekend. She is excited to share everything she is going to learn with you guys and represent CrossFit Sioux Falls.

When you see her this week, congratulate her and wish her the best.

Today’s WOD:

Aug 19

Fish Oils and why you need them

Posted in Nutrition on August 18, 2009 by Crossfit Sioux Falls

Perfect Pushup and some....Great job Jimmy! aka Tasmanian Devil

Perfect Pushup and some....Great job Jimmy! aka Tasmanian Devil

Coming back from the nutrition cert one of the main topics Robb Wolf ( stressed on was the use of Fish oils in our diet.

Fish oils are commonly known for heart and cholesterol health. But that is just a tip of the iceberg.

Fish oils can also supply us with:

-Joint Mobility: Ever had chin splints? Shoulder pains? Neck aches?
-Bone Density: Ever broken or stress fractured a bone? Do you want to?
-Energy and Endurance: Hmmmm, do you do CrossFit:-)
-Lean Muscle Mass
-Mental Health, Wellness and Acuity: Do you know anyone that takes Anti Depressants?
-Eye Health
-Sexual and Hormonal Health: Yep! That’s right:-)

*Recommended usage is anywhere between 0.5g to 1.0 grams per 10lbs of EPA of your bodyweight*

Today’s WOD

Athlete of the Week

Posted in Members on August 17, 2009 by Crossfit Sioux Falls


Congratulations to Jeri Boe aka JBoe! I can’t stress enough on the keys to success with CrossFit are as follows: consistency, effort and coachability. Jeri embodies all three of them and some.

Jeri you are awesome and we appreciate everything you do for our CrossFit community.

Listen to what Jeri has to say about CrossFit Sioux Falls.

First Impressions

I was first introduced to CrossFit by a recommendation from a friend. She didn’t tell me much about the gym but that it was different and that I had to go meet with Chris. I had been a member of a globo gym for 2 years and had NO results. My weight over the last 5 years has fluctuated up and down by 30lbs but that was in no means due to exercise or a healthy lifestyle. I was in the need for a change!

Upon first meeting Chris I heard stories of people after a few months going from being able to do 0 pull-ups unassisted to 20 and people who were losing amazing amount of inches/weight. Chris flat out told me “after 1 month your pants will be falling off of you”. Of course I thought, “yeah right, great way to get me in the door,” but I knew I needed to do something to get in better shape and take better care of myself – but really in how poor of a shape was I that this guy and this gym with no normal equipment could cause me to have to buy new pants in a month. HA!

The first day Chris had me complete what they call the “baseline”. He explained the series of exercise that I would be doing and told me to “do it for time.” Not a problem… I had been an athlete all my life; I could do what he told me – no problem! Let’s just say that I walked away utterly embarrassed because I couldn’t finish and knowing that I HAD to return just to save face – but still a little skeptical about the pants falling off bit.

3 months of blur

After meeting with Chris I immediately signed up for my 3 classes a week but was very nervous, what had I gotten myself into?! I don’t recall my first WOD and as a matter of fact the last 3 months have been a blur. I believe that following my first full WOD at CrossFit Sioux Falls I became an immediate addict (I drank the Kool-aid) and it has all run together since. There are, however, bits and pieces though that stick out- some much like a sore thumb; the first time on box jumps and the absolute fear of losing a shin, Turkish get-ups (HUH?) and the dripping of sweat after each workout (ICK! – but in a good way). Ultimately I got through it all and have loved every minute of it – in a big way due to the support of the other members (now my CrossFit friends & family) – truly amazing!

Quick Results

Following my first 2 months at CrossFit I re-completed my baseline and was thrilled to be able to finish it in a time I was proud of my new time!

Being at CrossFit for the last 3 months has probably been 3 of the most amazing months of my life! In the first month of being at CrossFit, Chris proved himself right – I was in dire need of new pants! I quickly saw my times getting better, my confidence building and my body shrinking. After 3 months I lost a total of 10lbs, lost approx 4 inches from my waist and have dropped 2 pant sizes! As for the pull-ups that Chris told me about, that wasn’t a lie either. I have now set a goal for myself to complete a series of unassisted pull-ups within the next 2 weeks. I’m excited to see what the future holds for me – and know that CrossFit is DEFINATLY going to be a part of it!!

Jeri Boe – Member since May 12, 2009

Today’s WOD: