Archive for September, 2009

The most overlooked benefits of CrossFit: Confidence, Character, and Mental Toughness

Posted in Crossfit Philosophy, Lifestyle on September 30, 2009 by Crossfit Sioux Falls


We train HARD! We train to get RESULTS! That is the obvious. What about something that is maybe even more important and sometimes overlooked…the mental toughness CrossFit provides.

CrossFit bleeds through much more than the physical benefits we push past mental and physical barriers more than ever and during every single workout, if YOU truly push yourself.

Well…do you?

All of these 3 aspects, confidence, character, and mental toughness, go hand in hand and build off of each other. Be confident in your abilities and accomplishments, build character through the ups and downs of training, and always believe in yourself during the workouts and find the strength and mental toughness that is within you.

Read more about this at CrossFit Generations blog HERE

Today’s WOD:

Sept 30

Franish Friday’s

Posted in CrossFit Workouts, Members on September 29, 2009 by Crossfit Sioux Falls
Last Friday's Tabata Fran was an 8 minute killer!!! Create your version, lets see what you got

Last Friday's Tabata Fran was an 8 minute killer!!!

During the Fran challenge (Sept 19th – Nov 14th) every Friday we are going to do a different version of Fran to help us gear up for the most feared CrossFit workout.

We are open to idea’s. If you want to help, email us a version of a Fran”ish” workout. We will vote on it name it after you and use on one of the Friday’s during the Challenge. Let’s see what you can come up with.

Today’s WOD:

Sept 29

Athlete of the Week

Posted in Members on September 28, 2009 by Crossfit Sioux Falls
Real Pullups now is not a problem for Sable

Real Pullups now is not a problem for Sable

Congrads to Sable Mccay!

Sable helps us with the daycare in the evenings, but boy does she kick butt in the mornings with the WOD’s. She is consistent, hard working and positive. She is just starting to tap into her potential. I remember when she first started and to see her now with how much stronger and faster she is, is truly awesome!

Thank you Sable for all you do. We appreciate you!

Today’s WOD:

Sept 28


Posted in Lifestyle on September 25, 2009 by Crossfit Sioux Falls
Team Wall Sit Finisher...OH YEAH!!!

Team Wall Sit Finisher...OH YEAH!!!

See…working as a team can be fun!

Enjoy your weekend.

Today’s WOD:

Sept 25

Continuing Your Improvement from Home: The CrossFit Journal

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


Every one of us has our own reason for coming to CrossFit; improving health, wellness, fitness, quality of life and so-on. Along with building a sound body, we should continue to build our minds as well, which is why CrossFit offers The Journal.

Articles and videos are posted daily about numerous topics and you also have the ability to discuss with other CrossFitters around the world. Also, every article is archived, so you can search for almost anything you want to find.

Want to figure out how to stop getting those callous rips on the pull-up bar?

How about the best way to prepare for getting a PR on you FRAN? It’s ALL on the Journal, so check it out if you haven’t already.

Today’s WOD:

Sept 24

CrossFit For Real Life

Posted in Lifestyle, Members on September 23, 2009 by Crossfit Sioux Falls


Last weekend a few CrossFitters from Sioux Falls ran in the Military Marathon in the Black Hills. Becky Langloss, Sondra Vogt, and Amber Brown all competed in the race with their only main source of training of CrossFit.

Well Becky finished the race 1st Place!!! And Sondra came in 3rd place!

A marathon is a tremendous accomplish for an athlete. They all attributed there CrossFit training that not only got them through the race but allowed them such an impressive finish.

Way to go Girls!

What kind of improvements have you noticed in your daily and recreational activities thanks to CrossFit training?

Today’s WOD:

Sept 23

CrossFit Sioux Falls on Kelo with the Bod Pod

Posted in In the News on September 22, 2009 by Crossfit Sioux Falls
Looking good Rob on the Headstand

Looking good Rob on the Headstand

Last week I had a chance to do the Bod Pod on KELO TV. The Bod Pod is a body fat and caloric analyzer. It is the latest form of technology and gives you the most accurate information vs. body calipers or a dunk tank.

The reason why I would suggest it is to give yourself the information of how much calories you burn on a daily basis as well as your accurate body fat percentage.

It is a great tool to use as a starting point and tracker for body composition.

Watch this quick video with yours truly in it:

Today’s WOD:

Sept 22

Athlete of the Week

Posted in Members on September 21, 2009 by Crossfit Sioux Falls
Kim is a great example of what will happen with Paleo Diet and CrossFit training

Kim is a great example of what will happen with Paleo Diet and CrossFit training

Congrads to Kimberly Godes!

Kim has been a very consistent member since she started coming to see us. Kim is a big Biggest Loser fan, like myself, and she is really getting some Biggest Loser results.

I hope you guys read the comments to our blogs. If not, then check out what Kim had to say recently,

“Chris and Ann…I discovered Cross Fit at a point in my life that was full of “lows”. (weight gain, family issues, etc). The gym and YOU GUYS have helped me to see that I can do anything and achieve goals! Thank you for being a support and helping me to become the person I want to be: Healthy and Happy”

Btw: Kim’s pants she used to wear to work a couple of months ago won’t fit her any more, they keep falling off!

Thank you Kim for being a part of our community! We appreciate you.

Today’s WOD:

Sept 21

Use your resources…aka ASK FOR HELP!

Posted in Crossfit Philosophy, Lifestyle, Members on September 18, 2009 by Crossfit Sioux Falls


I have found that the best way to improve with any lifestyle change i.e. fitness results is knowing that you are not in this alone. Changing Habits and lifestyle is a very big deal. It is hard to hold yourself accountable by yourself. That is what makes our CrossFit community so great because everyone involved is so helpful, motivating, and accountable. The trainers are here to help you succeed! Use and abuse us…I DARE YOU to email, call, set an appointment to allow us to help YOU reach YOUR goals. Everything is in place for you to succeed…



Today’s WOD:

Sept 18

How to Gain Flexibility through CrossFitting

Posted in Crossfit Philosophy, CrossFit Workouts on September 17, 2009 by Crossfit Sioux Falls
Wall Squats.....How's this for flexibility?

Wall Squats.....How's this for flexibility?

Most don’t realize not only can you get stronger, leaner, and more powerful from CrossFit, you can also gain more flexibility. Doing the everyday exercises with CrossFit, can lead to phenomenal flexibility just by tweaking a few moves.

When you are doing an air squat, make sure to keep your feet hip width apart and point your feet as if it were a clock at ten and two. This allows for a deeper squat, and more flexibility in your hips. Keeping “Active Shoulders”, when doing an overhead squat, snatch, shoulder press, push press, push jerk, and clean and jerks allows for much more range of motion, flexibility in your back and also in your shoulders.

You can also do stretches with the CrossFit equipment. You can use a kettlebell to stretch out your hips, back and arms. Pullup bars and boxes work wonders for your body as well! So remember CrossFitters correct form is the key to gaining unlimited flexibility.

Where do you want to gain more flexibility with CrossFit?

-Active shoulders
-Kettlebell stretches
-Feet at 10 and 2 to allow a deeper squat with moving your hips into proper alignment

Today’s WOD:

Sept 17