Archive for September, 2009

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

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.