Archive for November, 2009

Athlete of the Week

Posted in Members on November 30, 2009 by Crossfit Sioux Falls

Goooooo Sharese!!!

Sharese has always been a major CrossFit Crusader ever since she started. She is now becoming a CrossFit warrior too. She works HARD, spreads the CrossFit word like crazy and is a heck of a person.

She is all about helping others and sharing her successes to help the newbies.

Sharese we appreciate everything you do.

Keep on ROCKIN IT!

Tomorrow is Moving Day!

Posted in In the News, Members on November 27, 2009 by Crossfit Sioux Falls

We are moving tomorrow!

We will have regualar scheduled 830a and 930a classes. After that we are moving to:

3505 S. Phillips Ave
Sioux Falls, SD 57105

Come for the Final workout at our 50th Street space!

Happy Thanksgiving!

Posted in In the News on November 26, 2009 by Crossfit Sioux Falls

New Pad 3505 S. Phillips Ave. (43rd and Phillips)

As we celebrate this day of thanks! We are thankful for the opportunity to know everyone a part of the CrossFit Sioux Falls family! We have all gone through a lot this year. And boy what a great year it has been thus far.

We are so excited for what the future will bring us.

Couple of announcements:

A big group of us are running in the Jingle Bell run tomorrow in Downtown Sioux Falls. Here is the info:

Its on Friday night registration is from 4:30 to 6:00 and the run starts at 6:45. Registration fee is $30. We have the opportunity to sign up individually or as a team, which I think team Crossfit could dominate. Brox get the lights ready! Here is the link:

Also, the BIG move to the new space is this Saturday. If you are down to help everyone is meeting at our current space around 10:30am.

It’s a Paleo Thanksgiving!

Posted in Crossfit Philosophy, Nutrition on November 25, 2009 by Crossfit Sioux Falls

Now that's a Turkey!

Just because it’s Thanksgiving does not mean that our Paleo ways have to be thrown out the window. We have all been staying very focused, and now is the time of year where most people let it all go and say “I’ll start in the New Year”.

Be a step ahead of everyone else, it is very simple yet not easy!

Here are some great Paleo recipes for Thanksgiving that taste fantastic!

Green Bean Casserole:
2 cans of green beans
1 can of gluten free cream of mushroom soup
1 onion chopped
1/2 Unsweetened Almond Milk
1 teaspoon of Garlic Powder
1/4 teaspoon of Black Pepper

Mix all ingredients and cook at 350 for 30 minutes.

Paleo Pumpkin Pie:

Stuffed Butternut Squash
1 squash per two people, multiply recipe as needed

1 butternut squash, medium
1 large onion, chopped
1 bag frozen leaf spinach
olive or canola oil
salt and pepper to taste
pinch nutmeg
1 tsp. cinnamon

Cut squash in half vertically and remove seeds and strings. Place squash, cut-side down in a pan with an inch of water in it. Bake in a 350 degree oven until tender, about 45-60 min. depending on size of squash. You want it firm enough to hold it’s shape for stuffing, but soft enough to remove the flesh.

Makes about 10 cups

18 whole pitted prunes
1/2 cup dried currants
1 cup dark raisins
24 dried apricot halves
1/4 cup orange juice
3 tart cooking apples, unpeeled, cored, chopped
3 large onions, diced
2 celery stalks, diced
6 tablespoons olive oil
2/3 cup whole macadamia nuts, unsalted
2/3 cup whole brazil nuts
1 cup walnut pieces
2 cups whole raw cranberries
1 teaspoon ground cloves
1/4 teaspoon cayenne pepper
1/2 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon dried chervil leaves
1 teaspoon finely minced fresh flat-leaf parsley
2 teaspoons coarse sea salt
1/2 teaspoon freshly ground black pepper
2 eggs, slightly beaten

1. Put the prunes, currants, raisins, and apricot halves in a bowl, and
pour the orange juice over the fruit. Cover bowl, and soak overnight.
2. Combine the apples, onions, and celery in a large skillet along with
four T olive oil. Cook the mixture over moderate heat, stirring
occasionally, until the onions are soft and the celery is tender, about 10
3. Heat 2 teaspoons olive oil in a skillet and add the nuts. Toast them,
stirring constantly, until golden.
4. Transfer the sautéed onion mixture to a large mixing bowl. Add the
macerated fruit, the toasted nuts, and all remaining ingredients. Gently
mix the stuffing with 2 large spoons or your hands until evenly blended.
Set the stuffing aside while you prepare the turkey for roasting.
5. After the turkey has been stuffed, any remaining stuffing can be cooked
separately. Place stuffing in an oiled baking dish, cover and bake at 350
degrees for about 45 minutes until heated through.

Have a great Thanksgiving everyone!

Written by: Annie Mello

Quality Always Wins

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

Renee always shows excellent form which equals quality, kick butt WODs

Constantly varied, functional movements performed at high intensity. Since joining CFSF you probably have a lot better understanding of what that means, and how it makes us different from almost every other place you’ll go. Is this enough, though?—Not if you really want to set yourself apart.

It’s been said that CrossFit done wrong is still better than almost every other program out there, but to maximize it, quality needs to be a top priority. Getting the most out of your time here needs to be a proactive, continuous process; a constant search for quality.

Do you spend extra time on skills and techniques (catch the occasional Oly class maybe)?

Are you taking advantage of having a professional, highly knowledgeable nutritionist to dial in your diet?

Do you ask the trainers questions, read books and blogs, and continue to learn?…you get the point.

As with most things, you get out of this what you put into it. The more you search for overall quality, the better you will become and the better our community will become. All of this doesn’t just apply to fitness, as many of you have already realized, because what you do here will carry over into the rest of your life, which is really what it’s all about.

Keep working, searching, learning!

Athlete of the Week

Posted in Members on November 23, 2009 by Crossfit Sioux Falls

Give it up for Kylie Sutton as our newest Athlete of the Week!

Kylie is one of the hardest workers every time she works out (and one of the fastest at burpees). Not only that but she comes early, stays late, and is always ready to encourage and motivate her fellow CrossFitter’s.

Thank you Kylie for everything you do we appreciate all your encouragement, commitment and hard work!

Today’s WOD:

Being Ready for Anything and Keeping a Positive Attitude!

Posted in Crossfit Philosophy on November 20, 2009 by Crossfit Sioux Falls

Look at the CrossFit Intensity!!

There are two ways to look at life….. Is the glass half empty, or half full?

It is the same way when you come into CrossFit! Your attitude in your daily life and in the gym reflects your results!

I use to tend to look at the glass half empty. I was always down on myself about what I wasn’t accomplishing instead of what I was and how great I was becoming, and then CrossFit came into my life! People were so positive around me all the time encouraging, praising, and recognizing, not only others improvements but their own as well. I started to notice that CrossFit’s positivity was overflowing into my everyday life, and I was (and am) enjoying life and my workouts so much more!

Now if I am having a bad day, I look forward to CrossFit and the people of CrossFit to get me back on track.

So I challenge us all to keep a positive attitude in our daily lives and our WOD’s and the outcomes will be phenomenal!

Written By:
Annie Mello

Make CrossFit apart of your life…Don’t let your life get in the way

Posted in Crossfit Philosophy, Lifestyle, Members on November 19, 2009 by Crossfit Sioux Falls

A little dirt never hurt nobody!

How do you make CrossFit apart of your life?

What are some tips you would give that works for you?

Life can get crazy at times…work, family, friends, bills, kids activities, homework, holidays, no time….etc.

Bottom line is you get it done or you don’t.

So how do you do it? The great thing about our community is we support each other, learn from each other, and get better together.

We are moving into one of the busiest times of the year. It’s time to stick together now more than ever!

Let’s hear it!

Paleoholics this Saturday…How to stay on track during TDay

Posted in Members, Nutrition on November 18, 2009 by Crossfit Sioux Falls

The holiday season is approaching us…are we ready for it?

They say the average American gains 7-10lbs from Thanksgiving to New Year’s Day….yikes!

Has that happened to you?

Want to learn how to stop it?

This Saturday at Paleoholics we will be covering Paleo Thanksgiving Success Principles.

Which will include:

-Important Facts to know
-Common Pitfalls and how to solve them in advance
-How to explain Paleo eating to your family and friends so they won’t grill you on why you should “cheat”, if you don’t want to
-Holiday Recipes
-Rules to stick with to stay on track
-And much more

Bring your ideas and questions ready to go. It is going to be a can’t miss event.

See you there!

What is the Hardest CrossFit Workout You Have Ever Done?

Posted in CrossFit Workouts on November 17, 2009 by Crossfit Sioux Falls

Brooks loves a good WOD

I know you Love to Hate it.

What is it?

-Filthy 50?
-That 200 burpee one we did in May?
-Have we not done it and you saw it on another CrossFit Affiliate Site?


-Too hard?
-Too challenging?
-Is it your weakness?

Tell us how you really feel.