Archive for December, 2009

Take a Look Back Before You Move Ahead to the Future

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on December 31, 2009 by Crossfit Sioux Falls

Last day at our old box Nov 28 2009

There is the old saying, “Be grateful for what you have so that you can obtain more in the future”.

All of us that do CrossFit have been given the gift of health, and not only that but the opportunity to improve our health…drastically. We also live in the the United States, with a roof over our head, we never HAVE to go hungry, we drive a car, have a heater to keep us warm at night, etc, etc, etc… We live in the top 4% of the World! Lots to be thankful for.

So as we move into 2010 and we set our next years goals/resolutions think of everything you have been given and be thankful 1st.

What are you thankful for?

Post your comments

2010 Contract to YOURSELF!

Posted in Lifestyle, Members on December 30, 2009 by Crossfit Sioux Falls

Writing a contract with yourself can help you meet health goals that you might otherwise put off.

Twenty years ago a smoking, overweight patient might waddle into the doctor’s office and wheeze, “Doc, I don’t feel right. Can you prescribe something?” The patient would walk out clutching a vial of pills–uppers to burn up calories, maybe downers to relax.

Today the health care profession is encouraging us all to take more responsibility for our own well-being. A doctor is more likely to put the prescription pad away and say, “Lose weight, stop smoking, exercise and get a good night’s sleep.”

Fine. But where do we go from there? How do we motivate ourselves to stop smoking, to end our deep commitment to chocolate and to run around the neighborhood? We know that good health relies on good habits. Now we need the right tool to help us build them.

Health care professionals and their patients around the country have discovered that “self contracts” can be successful in encouraging habit changes. By signing such a contract with ourselves–stating the objective, the time allowed to achieve the goal, and the rewards and punishments–we take a businesslike approach to being healthy. (I like to call it, taken a professional approach to your health and fitness)

“Usually written with the help of a doctor, nurse or friend, self contracts are a great way of helping patients take an active part in their health care,” says Nancy Smith, coordinator of the Gerontological Nurse Practitioner Program at the University of Colorado. “Self contracts help you pick out incentives for building good health habits and punishments for failing. They also help you anticipate and avoid harmful thoughts and actions that will knock you off the track.”

-State the goal/objective (as many as you like)
-Empose penalities for breaking the contract: The punishment must fit the crime. The more serious your goals are to you, the penalty should be that serious
-Reward for hitting your goal

Habits and Goals

Posted in Lifestyle, Members on December 29, 2009 by Crossfit Sioux Falls

A man once said, “To fall into a habit is to begin to cease to be.”

A very true statement in most cases, unless you have good habits. The lives of humans are consumed by process of routine.

From the moment we wake up in the morning to the time we go to bed, most of us are ruled by the practices we have developed. Webster defines the word as: a behavior pattern acquired by frequent repetition or physiologic exposure that shows itself in regularity or increased facility of performance. The second definition is: an acquired mode of behavior that has become nearly or completely involuntary. Good tendencies are more difficult to develop, it seems, than bad ones; whereas bad tendencies are more difficult to break than good ones. This is all a matter of perception.

Taken from:

For each of your 3 to 5 Resolutions you made yesterday post to comments:
-An old unsuccessful habit that prevented you from achieving your goal.
-Directly followed by your new successful habit that will help you achieve your goal.

Now we are getting somewhere:-)

Got Resolutions Yet…

Posted in Lifestyle, Members on December 28, 2009 by Crossfit Sioux Falls


In the spirit of closing out the year of 2009 lets start setting the good ol’ New Years Resolutions.

What is a New Years Resolution?

The definition is wikipedia: “A New Year’s resolution is a commitment that an individual makes to a project or the reforming of a habit, often a lifestyle change that is generally interpreted as advantageous.”

In the United States, popular goals include:
Lose weight
Get out of debt
Become more organized
Maintain a diary
Save money
Improve grades
Get a better job
Get fit
Eat right
Get a better education
Drink less alcohol
Quit smoking
Reduce stress
Take a trip
Volunteer to help others
Be less grumpy
Be more independent
Learn something new (such as a foreign language or music)
Try to get up early in the morning
Time management
Help the poor

What about the success rate?

Recent research shows that while 52% of participants in a resolution study were confident of success with their goals, only 12% actually achieved their goals. Men achieved their goal 22% more often when they engaged in goal setting, a system where small measurable goals are used (lose a pound a week, instead of saying “lose weight”), while women succeeded 10% more when they made their goals public and got support from their friends.

So let’s here it guys. Post 3 to 5 (minimum) New Year’s Resolutions. And let’s all hit them TOGETHER!

Day After Holiday Cheer

Posted in CrossFit Workouts on December 26, 2009 by Crossfit Sioux Falls

Feeling blah after too much holiday cheer.

Prescription = Do this WOD:-)

Merry Christmas

Posted in CrossFit Workouts, Members on December 25, 2009 by Crossfit Sioux Falls

From all of us at CrossFit Sioux Falls we miss you a very safe, healthy and Merry Christmas. It has been an extrodinary year for us. And we are thankful for us and everyone of you.

Merry Christmas Eve

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

Want to be a Part of the 2010 Games?….

Posted in Crossfit Philosophy, CrossFit Workouts on December 23, 2009 by Crossfit Sioux Falls

Look out for Mike B. in 2011!

Who wants to compete in the GAMES???

Even if you aren’t interested…or feel like you aren’t ready…to compete in the 2010 CrossFit Games, that doesn’t mean that you shouldn’t sign up to compete in the sectional qualifier which will be held in St. Charles, Missouri February 12-13-14. The sectionals are designed, of course, to find those that can move on to regionals….but that’s not their sole purpose. CrossFit HQ wants as many people as possible to feel involved in the spirit and excitment of the Games. The sectional qualifiers are for EVERYONE who wants to compete close to home, alongside their friends and family!

Don’t want to compete??

You should still come as a spectator…or even a volunteer! I am sure CrossFit would love to have as much help as they can get!

We could also travel out to Missouri as a group and support our fellow CrossFitters and see what our competition is gonna be for 2011!

Register for Sectionals as soon as possible, as limited spots are available.

Click here for more info!

Christmas Paleo Style

Posted in Nutrition on December 22, 2009 by Crossfit Sioux Falls

I know we all feel the need to indulge a little more around the holiday season, but then after the indulgence is over we feel unhappy and unhealthy! Here are a few recipes to substitute some of the Christmas traditions we love!

#1 Apple Based Mulled Cider
Paleolithic Recipe
2 quarts apple cider or juice
1 orange, sliced
1 lemon, sliced
2 Tbsp maple syrup or raw honey
4 sticks cinnamon
6 whole cloves
1/4 teaspoon nutmeg
1/4 teaspoon powdered ginger

#2 Here is the link to yummy apple pie:

#3 Sausage and apple stuffing:

#4 Easy Corn Chowder Soup:

# 5 Gluten Free Nutty Bread – Tina G
1 ½ cups blanched almond flour
¾ cup arrowroot powder
¼ cup flax seed meal
½ tsp celtic sea salt
½ tsp baking soda
4 eggs
1 tsp agave nectar
1 tsp apple cider vinegar
¼ cup each walnuts, hazelnuts, pistachios coarsely chopped
¼ cup pumpkin seeds
¼ cup sunflower seeds
¼ cup sesame seeds

In a bowel combine almond flour, arrowroot, flax meal, salt and baking soda
In a larger bowel blend eggs 3-5 mins until frothy
Stir agave and vinegar into eggs
Mix dry ingredients into the wet and then add nuts and seeds
Pour batter into a greased medium sized loaf pan
Bake at 350 for 30-35 mins

And Last but not least Sweet Potato Mashed Potatoes:
1 tablespoon of olive oil
1 – 1/1/2 teaspoons of garlic powder
1 -1/12 teaspoons of onion powder
1 teaspoon of cajun seasoning
bake your sweet potatoes or yams at 450 degrees for 1 hour. Peel the skin off the mashed potato and mash them into a bowl.
add olive oil, garlic, onion, and cajun and mix.

Now Christmas can be enjoyable and healthy!
written by: Annie Mello

Athlete of the Week

Posted in Members on December 21, 2009 by Crossfit Sioux Falls

Jody is a great example for her boys

Congrats to Jody Gilbertson!

I consider Jody one of our “super mommas”. She works hard, comes early, stays late and is always eager to learn and improve herself. It took us some time to get her “addicted” to CrossFit but she was definitely worth the wait. Jody is improving her fitness every week and it is really starting to pay off for her.

Thank you Jody for everything you bring to CrossFit. We appreciate you and your family!