Archive for December, 2009

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!

Holiday Break…not from your WODs though

Posted in CrossFit Workouts, Lifestyle, Members on December 18, 2009 by Crossfit Sioux Falls


Over the Christmas and New Year’s weeks coming up we will be open but we a partial schedule. On the days we are not open we will post “At Home WODs” so you can get your CrossFit crack on still:-)

Stay tuned in for constantly varied, functional and performed at high intensity fun.

Jingle Bell 5k Run 09

Dream Boards and How You Can Accomplish Anything You Want in YOUR Life

Posted in Lifestyle, Members, Nutrition on December 17, 2009 by Crossfit Sioux Falls

Has anyone read or see the movie “The Secret”?

First you have a dream or idea. Then you make a plan. A dream board is a creative and fun part of a plan. Then you got to it! Go on your adventure and take your dreams and move towards action. It’s a great process to get the whole family involved in

Have you ever heard of “Dream Boards” or “Treasure Maps”? Lately, they’ve been called “Treasure Maps”, A Dream Board is a visual picture of the dreams you have for your life that you want to come true. The concept is that we attract to us what we think. And if we put good things in front of us, those things we’ve always wanted, those things we’ve always thought about having in our lives, then we will attract what we think.

Dream Board instructions:
1-Get a poster board
2-Have a bunch of magazines available to cut up
3-Cut out several pictures of things or saying/phrases of motivation (six pack abs, vacation backdrops, dream homes, watches, cars, etc…)
4-Tape or glue all of your cut out pictures into a colluge.
5-Put it in a spot you will see it everyday (office, bedroom, bathroom, etc…)
6-Ideally spend about 5 minutes a day looking at it and dreaming of what can be

This Saturday, PaleoHolics is going to get together and do these Dream Boards at 10:30a at the gym. It is a very POWERFUL event for you and your family. Take advantage of doing this with a group of very positive and motivated peers.

See you there!

The Future is in the Making…

Posted in In the News, Members on December 16, 2009 by Crossfit Sioux Falls

The CrossFit Kids Sioux Falls blog is live!

The address is:

Check it frequentely throughout the week to get the latest news and info on the happenings of the CFKSF crew.

Today’s WOD:

Overhead Squats: 1-1-1-1-1
20 Kettlebell Swings
17 Box Jumps
9 Push Jerks (M-155, W-105)

It’s a Birthday WOD…and remember Big Girls don’t cry

Posted in Members on December 15, 2009 by Crossfit Sioux Falls

Happy 28th Birthday Annie!

You have, are and will be a major positive influence on so many lives. Your personality, caring for others and work ethic is a role model for our CrossFit community to follow.

Our CrossFit Sioux Falls community owes you a debt of gratitude because hey…if it wasn’t for you we would have never moved to Sioux Falls:-)

“Annie’s BDay WOD”
15 Rounds:
15 Pullups *if you drop off the bar…5 burpees
15 GHD situps/30 Regular Situps
15 Squats