Archive for September, 2009

Athlete of the Week

Posted in Members on September 16, 2009 by Crossfit Sioux Falls


Congrads to Diane Hansum!!!

Diane has achieved some amazing results already since she started at CrossFit. She simply just comes in and gives it her all every time she works out.

Diane we are lucky to have you be apart of our community. You bring energy, positivity, and a great work ethic.

Today’s WOD:

Sept 16

Biggest Winner…Results just happen

Posted in Crossfit Philosophy, In the News on September 15, 2009 by Crossfit Sioux Falls
Who is still feeling Monday's Dumbell Lunges?

Who is still feeling Monday's Dumbell Lunges?

Tonight is the season premiere of my favorite show on TV, The Biggest Loser.

Working out and eating right has been a passion of mine for a long time. I am fascinated with how you can change your body and your life so dramatically through fitness. I love how the Biggest Loser gives people the right perspective of if you want REAL results you have to do REAL work. So much of today’s society wants the results right away, ready made, easy and handed to you. All I have to say is lets get real!

CrossFit has a similar type of approach because are workouts are HARD really hard, but they work and they are under an hour. Nutrition is the foundation of our results. We don’t sugar coat anything. You deserve everything you work for especially with your fitness goals. We provide a REAL RAW approach to fitness and that is why are people and testimonials speak for themselves.

Just show up! Results just happen here!

Today’s WOD:

Sept 15

Kettlebells have amazing strength, endurance, rehab and injury prevention abilities

Posted in CrossFit Workouts on September 14, 2009 by Crossfit Sioux Falls
Annie is the "Human Turkish Get up" at the KB cert

Happy Monday everyone!

We had an awesome weekend hope you did the too.

Annie, Nate and I traveled to Ft Leavenworth, KS to attend the CrossFit Kettlebell Certification with Jeff Martone.

The kettlebell is an extremely versatile “old school” strength and conditioning implement. Used properly, it can build functional strength, stamina, flexibility, and amazingly rehabilitate old injuries.

Be ready for some amazing exercises when performed with the Kettlebells.

Today’s WOD:

Sept 14

Remembering The Fallen: CrossFit and Hero WOD’s

Posted in Crossfit Philosophy, In the News on September 11, 2009 by Crossfit Sioux Falls


With today marking the 8th year since the events of September 11, 2001, it’s fitting to remember the men and women who have given their lives in the line of duty.

Many of CrossFit’s baseline workouts are named after fallen American soldiers, firefighters, and law enforcement officers to honor their sacrifice. Please take at least a moment today to pray for or think about all that have given up everything so that we may live the way we do and have what we have!

Today’s workout, “Danny” is named after Oakland SWAT officer Daniel Sakai, who was killed in the line of duty this past March along with three other officers. Here is a link to his memorial site, check it out.

Throw Out Your Excuses and Gain Unlimited Results

Posted in Crossfit Philosophy on September 10, 2009 by Crossfit Sioux Falls


There is a phrase we like to use throughout the CrossFit community that says “Leave your excuses at the door”. CrossFit workouts leave no room for excuses! When you truly leave all your baggage at the door the results you will attain here will amaze you! …..
What excuse do you want to leave at the door today?

Today’s WOD:

Sept 10

Look out Sioux Falls CrossFit is Official!

Posted in In the News, Members, Sioux Falls Community on September 9, 2009 by Crossfit Sioux Falls


Thank you everyone for coming out to support us!

We have a ton of great things upcoming. Stay posted!

Today’s WOD:

Sept 9

Athlete of the Week

Posted in Members on September 8, 2009 by Crossfit Sioux Falls
If you finish a WOD and look like Chris you could lose 2 pant sizes in 1 month too

If you finish a WOD and look like Chris you could lose 2 pant sizes in 1 month too

We would like to give it up for Christopher Bartek for becoming our next Athlete of the Week!

Chris has been very dedicated to CrossFit over the past few months since he began and it has really shown. I always love to use his results as a testimonial to other men that are interested in CrossFit.

Chris comes in every workout and pushes himself and it helps bring the class to a higher energy level.

Thank you Chris for everything you bring to our CrossFit Community. We appreciate you.


Happy Labor Day Everyone!

Posted in CrossFit Workouts on September 7, 2009 by Crossfit Sioux Falls


Here is what you missed with us this am.

Today’s WOD:

Sept 7

Phosphagen: The most commonly ignored metabolic pathway by “Regular” fitness programs

Posted in Crossfit Philosophy on September 4, 2009 by Crossfit Sioux Falls
Intensity or Bust

Intensity or Bust

To full understand the importance of strength and the CrossFit To+al, it’s also important to know what is meant by “metabolic conditioning” (metcon) and the metabolic pathways. Knowing a little about this helps to realize why intensity is so important and why CrossFit is so effective.

Why is CrossFit more effective than other fitness/strength & conditioning programs? Metcon. When most people train, they focus on either aerobic (low intensity running/biking/swimming for hours upon boring hours) or anerobic (high intensity lifting, sprinting). If both types of exercise are done, they are usually split in a training session. The benefit of CrossFit workouts is that by doing varied types of exercise, every physical gain you make helps to build upon another and vice versa (as many of you have experienced).

What’s this about metabolic pathways?

When you train aerobically with lower intensity, longer duration workouts, your body uses what is called the oxidative pathway for energy. Training anerobically forces your body to use either the glycolytic (moderate-to-high intensity) or phosphagen system (highest intensity). Metcon workouts like the WOD’s in CrossFit challenge your body to use all three pathways with constant variation, while almost every other fitness program you will find will almost completely ignore the phosphagen system. This level of intensity is quite literally the key to unlocking superior fitness and greater results. Recent studies have shown that higher intensity workouts are better for fat burning, muscle/strength retention, and can even build aerobic capacity more effectively than distance training! (

Workouts like Fran and the CrossFit To+al spotlight on the phosphagen system, but the only real benefit from them comes from focused intensity. Focusing on keeping your intensity high will set you apart!

Today’s WOD:

Sept 4

The CrossFit To+al: The key to unlocking YOUR Functional Strength

Posted in Crossfit Philosophy, CrossFit Workouts on September 3, 2009 by Crossfit Sioux Falls
The Best Box Jumps in the Biz

The Best Box Jumps in the Biz

CrossFit combines the best of strength, speed, and endurance. Coach Greg Glassman has talked about how having a developed strength base will help you perform better in CrossFit training.

When you are stronger, it makes most all the exercises we do, EASIER. Yes, easier. Becoming stronger helps increase your metabolic conditioning; it helps your pullups, running, burpees, jumping, etc…

What holds people back from achieving their goals is, Strength training. What helps the most when you hit a plateau in your training is, Strength training.

The CrossFit To+al is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in existence for developing and testing functional strength.

Done correctly, the CrossFit Total is perhaps our best tool for telling us the things we need to work on to improve overall strength.

Look out for the next time we do a CrossFit Total workout. We will actually let you know when we are going to do it ahead of time. So when you see it make sure you get it done.

Today’s WOD:

Sept 3