Archive for October, 2009

How to Motivate Yourself- Train your brain like you train your body

Posted in Lifestyle, Members on October 20, 2009 by Crossfit Sioux Falls
Hard work + Consistent + Positive = Renee Jasmer

Hard work + Consistent + Positive = Renee Jasmer

Ever heard the phrase: “When you put your mind to it, you can accomplish anything”? I have found this to be very true for my personal life. Life can be challenging, staying consistent with CrossFit can be challenging, continuing to eat healthy and stay on track with the Paleo can be hard.

How do you stay motivated?

It’s all in our head.

-When it is 5:05am and you roll out of bed, it’s your brain that tells you get up and go workout vs. roll back over and get that extra 2 hours of sleep!
-When you are out to eat with friends, it’s your brain that tells you to order the salad vs. the double cheese burger!
-When you are stuck in a rut with your workout routine and tired of not getting results, it’s your brain that tells you to go for it and try something new (CrossFit Sioux Falls:-) and break your old habits that are NOT fulfilling you!

There are so many ways for a person to get and stay motivated. One way that has worked for me is to train your brain like you train your body. So many people in American say, “This is it, it’s Jan 1st, I’m going to get in shape this year” and by Jan 22nd they already quit 3 days ago. The intentions are always good, but you have to execute to make your goals a reality.

How do you train your brain?
-Daily affirmations/Quotes
-Personal growth/Motivation books
-Surrounding yourself with positive
-Listen to motivational CD’s

Breaking our old habits takes a while. So does losing 50 lbs. But to lose the weight it takes many many hours in the gym, it takes lots of healthy eating.

The same is with breaking old habits and creating new ones. The more you educate yourself, the more you fill your head with positive thoughts, the faster you create new habits and achieve your goals.

Here is a great quote:

“There are three types of people in this world: those who make things happen, those who watch things happen and those who wonder what happened. We all have a choice. You can decide which type of person you want to be. I have always chosen to be in the first group.“ -Mary Kay Ash

Make it happen!

Today’s WOD:

Oct 20

Athlete of the Week

Posted in Members on October 19, 2009 by Crossfit Sioux Falls
Don't make Korena angry. She turns into an ANGRY GORILLA!

Don't make Korena angry. She turns into an ANGRY GORILLA!

Korena Chester is our Athlete of the week. Korena is a fierce competitor always looking for ways to improve herself. She has seen some significant improvements in her strength and fitness since she arrived here.

Read what see had to say recently about her CrossFit experience:

“I have never had an issue with weight…that is until I had a “rare” thyroid condition that went undetected for over a year….and after struggling with energy & weight, I switched to my current awesome dr who figured it out in 1 visit. I gained almost 50 lbs over that time. For the past few years, I have struggled trying to get the weight back off and eventually lost my confidence and self-image (but I still took showers…didn’t go quite that far! ).

Before joining CF in late July, I had lost about 20lbs on my own. Mary introduced me to CF (thanks, gurl!) and I fell in love with it immediately! Even though my first visit I thought: “Holy *BLEEP*! I don’t know if I can do that!” I proved to myself that I can and I will. In the time of being at CF, I have lost another 19 (almost 20) pounds with 12 of them being in the first 2 weeks! I slowly started to gain my self image and confidence back. Now, I have people that even notice at work and ask me what I’m doing to get so toned and lean so quick! Talk about an awesome feeling! I end up spending about 30 minutes or more telling them about how CF has helped me both mentally and physically and how it gives you RESULTS! My husband has also complimented me and is happy for me because he not only sees physically how it is helping me (partially because he had to drill a few more holes in my belt so I don’t do the “moonwalk”!) but the big difference in my confidence and happiness! When I’m stressed, I run to CF! Nothing compares! I set my goals and I feel confident I can meet them and have a “family” that believes in me and I know is behind me 100%: the Crossfit Family. I can now run a 800m without stopping or feeling out of breath, I feel stronger (but I’m going to get even stronger!!), and I find myself not only pushing myself in the workouts but also outside of CF now.

I haven’t felt this good in YEARS! I’ve gained not only myself back but I’ve gained many friends, which I’m grateful for each and every one of them. With that being said, I’d better quit here because I could write a novel or a Letterman top 10 list on all the ways CF (Annie & Chris) have changed my life for the better (as I tear up with good tears typing this and I’m not a very emotional person!) and I can never express in words how grateful I am that you guys have been brought into my life! I have hope again….I have confidence….I have myself back….but most of all, I have you guys now!”

Korena you ROCK!!! We are so happy that you are apart of our great community.

Give her some love guys.

Today’s WOD:

Oct 19

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

Posted in Crossfit Philosophy, In the News, Lifestyle on October 16, 2009 by Crossfit Sioux Falls


Having been in fitness training for over 8 years now. I can’t tell you how many times a woman has came to me and said, “I’m not interested in lifting a lot of weights, I will bulk up”. This is a subject I deal with every year regardless of how much training information is available to the public. I recently came across an interesting article that has a lot of valid points to it.

1. Women do not have nearly as much testosterone as men. In fact, according to Bill Kreamer in Essentials of Strength Training and Conditioning, women have about 15 to 20 times less testosterone than men. Testosterone is the reason men are men and women are women. After men hit puberty, they grow facial hair, their voice deepens, and they develop muscle mass. Because men have more testosterone, they are much more equipped to gain muscle. Because women do not have very much testosterone in their bodies, they will never be able to get as big as men.
2. The perception that women will bulk up when they begin a strength training program comes from the chemically-altered women on the covers of bodybuilding magazines. These “grocery stand models” are most likely pumped full of some extra juice. This is why they look like men. If you take the missing link that separates men from women and add it back in, what do you have? A man!
3. For women, toning is what happens when the muscle is developed through training. This is essentially bodybuilding without testosterone. Since the testosterone is not present in sufficient amounts, the muscle will develop, but it won’t gain a large amount of mass. The “toned” appearance comes from removing the fat that is covering a well-developed muscle.
4. Heavy weights will promote strength not size. This has been proven time and time again. When lifting weights over 85 percent, the primary stress imposed upon the body is placed on the nervous system, not on the muscles. Therefore, strength will improve by a neurological effect while not increasing the size of the muscles.

Information was taken and the rest of the article can be viewed HERE

Thoughts anyone?

Today’s WOD:

Oct 16

“Angry Gorilla” Leads to Perfect Deadlift Form

Posted in Crossfit Philosophy, CrossFit Workouts on October 15, 2009 by Crossfit Sioux Falls
Look at Cody doing a perfect deadlift!

Look at Cody doing a perfect deadlift!

In my experience the deadlift is one of the most difficult exercises to achieve perfect form, especially with a max load and various repetitions. I have struggled myself with this exercise, and after struggling with a back injury I wasn’t sure I’d be able to deadlift in Workout any longer. I have seen people start out with good form, but as the workout wears on the most common mistake is to forget about your legs and start using your back as fatigue sets in.

After attending the CrossFit Kids certification, I had an eye opening experience!!! Teach adults the same you would teach the kids, and that is where the term “Angry Gorilla” came to be known. When instructing kids you need to break it down make it relate as simple as possible, and they understand the movements better.

I instructed my first workout after the kids certification, and had the adults get into an “Angry Gorilla” to prep for their deadlift. Low and behold, across the board every single person in my class did a perfect deadlift! As the workout went on as people’s form started to slip I would yell out “Angry Gorilla” and BOOM they would automatically fix themselves back to perfect form. The next day no one complained about back aches, just booty aches (which is what I love to hear)!!! So for all of you sloppy deadlifters here is the most simplistic way to correct your problem:

Take a wide stance (sumo stance) and make your hands into a fist. Bring your fists down to the ground in between your feet. Lower the hips and raise your chest (just like a deadlift) and look like an ‘angry gorilla.’ Swing your arms forward and place them far in front of you. While keeping a nice back position, place all your weight on your hands and swing your body forward. Assume the angry gorilla stance and reset the back. Continue moving forward for the designated distance.

Here is a link to the CrossFit Journal on the Deadlift, which highlights the Angry Gorilla stance:—teaching-the-deadlift.tpl

Written by: Annie Mello

Today’s WOD:

Oct 15

Getting in touch…with your feet

Posted in In the News, Lifestyle on October 14, 2009 by Crossfit Sioux Falls
Big Mike brings the intensity at 530am!

Big Mike brings the intensity at 530am!

Most of you have seen myself, Annie, Garrett, and Amanda wearing around those funny looking shoes. They are called vibram five fingers.

The reason why they can be beneficial is: “The typical human foot is an anatomical marvel of evolution with 26 bones, 33 joints, 20 muscles, and hundreds of sensory receptors, tendons and ligaments. Like the rest of the body, to keep our feet healthy, they need to be stimulated and exercised.
Stimulating the muscles in your feet and lower legs will not only make you stronger and healthier, it improves your balance, agility and proprioception.” (Taken from

About 20% of adults have flat feet. A small subset of the population suffers from hereditary flat foot, but most of it is developed. Very few of us are actually born with flat foot. Check out this POST and find out what you can do to avoid flat feet in the first place, and if you already have them whether it is possible to reverse the damage.

Post your comments.

Today’s WOD:

Oct 14

The CrossFit Community

Posted in Crossfit Philosophy on October 13, 2009 by Crossfit Sioux Falls
Nice Muscle Up Garrett!

Nice Muscle Up Garrett!

One of the greatest parts about our CrossFit is the community aspect that it produces among everyone. Even better, this community goes beyond just Sioux Falls; it literally stretches as far you can reach. This is largely made possible by the fact that every affiliate out there has their own blog, open to everyone.

I spend a lot of my free time checking out other sites and blogs, and it’s amazing how much I’ve learned about CrossFit, fitness, and just healthy living in general. There is a ton of great info out there if you’re willing to look for it. Here are some very cool ones that I enjoy: – amazing resource for the Paleo diet and connecting it to your training; Robb is ridiculously smart but helps simplify a lot – tons of great stuff about all things CrossFit and more. Greg Everett is one of the top CF trainers out there and this site provides a lot…even a sweet pic of your very own Cody Burgener! -Paleo snacks and cookies, enough said!


By: Casey Mouw

Do you look at other affiliates blogs? If so, what are you favorites?

Today’s WOD:

Oct 13

“Athlete of the Week”

Posted in Members on October 12, 2009 by Crossfit Sioux Falls


Lets give it up to Laura DeHaan for her incredible work ethic and determination! Laura has been a member of CrossFit since August and she has done tremendous things in this time! Laura is not only doing most workouts with prescribed weights, she also has getter leaner, stronger, and faster.

Recently, Laura ran the Breast Cancer 5k in Vermillion , and PR’d she says largely due to the CrossFit workouts. We are so proud of you Laura, and can’t wait for all the wonderful results ahead for you!

Today’s WOD:

Oct 12

CrossFit Sioux Falls Get ready for CrossFit Kids

Posted in Crossfit Philosophy, Lifestyle, Members on October 8, 2009 by Crossfit Sioux Falls
Brooks Nelson, 6 years old and already got a pullup. Just think of him at 16!

Brooks Nelson, 6 years old and already got a pullup. Just think of him at 16!

I just got back from the CrossFit Kids Certification in Hunington Beach CA and I received some amazing information! CrossFit Kids is not simply a scaled down version of CrossFit it is absolutely, entirely CrossFit.

It’s geared and designed for a special population and the specific developmental needs of that population. (cognitive, neurological, mental). Through CrossFit Kids children learn more efficiently, behave better, they feel good about themselves and most of all they have FUN doing it! Now not only can the adults at CrossFit see results and get better, so can your kids.

It has been my passion from day one to make kids aware of what “healthy” is. My mission is to get our kids to think working out is like parents going to work; it must be done! This is the first generation that our children are going to die before us if we don’t make a change. CrossFit Sioux Falls wants to make that change!

Come on out October 17th at 11am bring your kids ages 3 to 15 and lets make a positive step in the right direction.

Question of the day:
What is your favorite kids game? (duck duck goose, dodgeball, etc)

Today’s WOD:

Oct 8

The Foundation of Getting Results…We can Help!

Posted in Nutrition on October 7, 2009 by Crossfit Sioux Falls
Eating Correctly makes all the Hard work you do here worth it!

Eating Correctly makes all the Hard work you do here worth it!

The main reason why most people start coming to CrossFit is because of the amazing workouts. Most people don’t start CrossFitting because they want to work on nutrition and/or the food that they eat. The problem is this usually comes many months or years into the game, when they realize that if the better choices they make during the week, they could improve their performance and get better, faster or stronger.

Are you there yet?

“So what if I need help?”

Have no fear Paleoholics is BACK with its new day and time. And is they to fully support you and kick your goals into overdrive.

Start Date: 10/17/09 (Next Saturday)

Oct 7

Happy Birthday CrossFit Sioux Falls

Posted in Lifestyle, Members, Sioux Falls Community on October 6, 2009 by Crossfit Sioux Falls
Fran"ish" Friday's are a hit!

It is so crazy to me that Annie and I arrived in Sioux Falls one year ago today.

Now we officially opened January 5th 2009 but we were born October 6th 2008.

Everyone has their story; here’s our CrossFit story:

Annie and I arrived in Sioux Falls, SD from Los Angeles, CA October 6th, 2008. Annie knew about 5 people in Sioux Falls from attending one semester of high school at Lincoln in 99 and taking an internship at KSFY in 04. I had only visited Sioux Falls in 2006 in August for a couple of days driving through to the Twin Cities.

We both came here for an adventure not really knowing what we had in store for us. One of the main reasons we decided to move here was we both knew about CrossFit, how successful it was, the potential it has, and South Dakota (let alone Sioux Falls) did not have an affiliate at this point. I would always ask myself, “Sioux Falls would be a perfect place for a CrossFit” now I tell myself, “boy I’m glad we were the 1st!”

I found CrossFit in July 2007. My brother, Mark, was training to be a firefighter and one of his buddies showed him the site and did a couple of workouts. Mark told me about the site and his workouts and thought I might be interested. I was. Right when he showed me it reminded me of high school football workouts. Those workouts gave me the best results of my life and sparked me to become a personal trainer in college.

I was at a point in my life where the gym and my workouts were dull and boring. I got caught in the trap of doing the same workouts and routines so mentally and physically I was burned out. When I saw I was immediately interested and wanted to start the workouts right away. So my brother and I went to the globo gym and did that day’s WOD. I can’t even remember what it was exactly, 7 rounds of knees to elbows, front squats…and something else. Bottom line we could barely finish, we were both so freakin sore and I was hooked. Two months later Annie and I got married moved from Anaheim to Santa Monica and I immediately joined CrossFit LA. CrossFit LA was everything I hoped for and some. The workouts, the intensity, the community it built. It was love at 1st puke:-)

Then in April of 08 we got a text from one of Annie’s friends in Sioux Falls, “Hey we are doing this workout, I heard it is pretty popular in LA, called CrossFit”. Annie and I both looked at each other and said, “WHOA!” We knew at the time South Dakota didn’t have an affiliate, but it was crazy to think of the possibility to open one there. We knew it would be far to expensive and difficult to open one in southern California. Honestly at the time we shelved the idea, but it was cool or think about opening one in a far away state.

I later got Level 1 certified June of 2008 in San Diego just for fun and because I was still personal training independently and I wanted to give my clients the gift of CrossFit workouts.

A month later Annie and I were at a crossroads in our life, career wise. She had always flirted with moving back to Sioux Falls even when we were dating but I never thought of moving to South Dakota. First, I barely even knew where South Dakota was, and second I did know it snows like 6 months out of the year and growing up in SoCal where the weather is sunny and nice 300 days a year was hard for me to think about moving away from. Through some long talks and both of us really going nowhere with our selected career paths we took a chance, packed our car, and moved to Sioux Falls South Dakota.

From the day we got here I was determined to start CrossFit; didn’t know how or when, just knew it was going to happen. Through a lot of planning we got everything together, found a space, moved in the space December 16th, opened the doors January 5th 2009!

I had some high goals set for this thing. But wouldn’t have thought we would reach them and surpass them! We are 130 members strong. People are seeing some UNBELIVABLE results. (I think of Nate losing just about 80lbs! All the women who tell me I have never done Pullups before in my LIFE and how we have someone new every week starting pullups without bands).

Everyday we get emails from one of you about how great CrossFit is, your results you have achieved, or how it has improved your life for the good. It is sooo cool to have met everyone on your 1st day, get to know you and see the transformation happen before our very eyes (it is truly amazing).

The reason why I love CrossFit. It pushes me to a higher level. It eliminates your weaknesses. I want to be the best and the healthiest I can be and CrossFit gives me the unlimited potential to do anything I want to do in life. And mentally I get even more of a benefit. Seeing how far I can mentally push myself puts me on a high, that I will always strive to push a little more each workout. It is a life long journey of betterment and that is hard to find let alone do!

I feel very very fortunate to be here and very very grateful to have met all of you and be apart of your lives!

We have some BIG plans in the very near future! This thing is just scratching the surface. Enjoy the journey, its only going to get better and better!

Chris and Annie Mello

That’s our story. What’s YOURS?

Today’s WOD:

Oct 6