Archive for January, 2010

What exactly is Paleo?

Posted in Crossfit Philosophy, Nutrition on January 29, 2010 by Crossfit Sioux Falls

Chris won the heisman for the dot drill this week

I know a lot of us in this first week of our Paleo Challenge have had a lot of questions about what exactly Paleo food is…. “Can I eat this… is this Paleo” “Are nuts a protein?” “Can we have some grains?” etc…..

Here is a brief in depth synopsis on the essential meaning of Paleo:

The Paleo Diet Plan – An Overview – The Paleo or Paleolithic Diet is basically raw unprocessed low carbohydrate foods. This includes fresh fruits, vegetables, grains and a big no to cereals and diary products.

The first principle is to eat a lot of produce, mainly vegetables. The glycemic index and glycemic load of carbohydrates consumed should be in low quantities. The fat intake should have maximum content of omega 3 fatty acids. The exposure to potentially allergenic foods should be limited. The consumption of calories should be proportionate to the level of activity. As much as possible try to eat fruits that does not contain much sugar. The Berries that are rich sources of antioxidants are a perfect example of Paleo diet.

Moreover, as the food is stored for a longer period the potency of anti-oxidants is reduced. Hence it is preferred to eat fresh foods that are free of preservatives. At the same time vegetables can be taken in semi cooked fashion. Raw vegetables can be taken in the form of salads. The steamed vegetables such as green beans, broccoli, zucchini and carrots can be made tastier with natural dressing like a dash of lime, onions and fresh basil leaves.

Carbohydrate rich foods such as bread, rice, pasta, and potatoes are a big no in Paleo Diet.

The type of fat that is consumed has a note worthy impact on the body metabolism of carbohydrates. Besides it also affects the immune system and inflammatory processes in the body. The intake of fatty foods high in omega 6 fats, low in omega 3 fats and unsaturated fats vs. more saturated fat and Trans fats is undesirable because this leads to chronic heart disease, cancer and diabetes. Intake of lot of grains rich in omega 6 fatty acids is harmful to your health. At the same time wild game meats and fish rich in omega 3 fatty acids is good for your health. In the case of beef the content of omega 3 or omega 6 fats is determined by the feeding pattern of cattle. The ideal source of omega 3 supplements are derived from marine sources like fish and algae

You all rocked it this first week, keep up the great work!!!!

Paleo - It's so easy even a Caveman can do it!!!!

Written by:
Annie Mello

New T-Shirts are in!

Posted in Lifestyle, Members on January 28, 2010 by Crossfit Sioux Falls

Our new Tee’s are finally in!

50/50 Combined Cotton and Polyester made by American Apparrel.

These high quality, athletic fitting shirts are probably the most comfortable T-Shirts on the Planet.

Get them while it’s HOT!

Mens Athletic Grey Shirts: $25
Womens Asphalt Shirts: $25
Womens Long Tank Black: $20

*All prices are the total with tax already included.

On Sale NOW.

New Classes in Feb…Power 1/2 Hr WOD!

Posted in CrossFit Workouts, Members on January 27, 2010 by Crossfit Sioux Falls

Starting Feburary 2nd we will be introducing our Power 1/2 Hr WOD! Here is the description:

“Short on time? Our Power 1/2 Hr Workout of the Day (WOD) is just for you. This class is designed for “get in and get out training”. Come and experience the same functional, varied, intensity, but done in 30 min.”

This class will run right before the noon class from 11:30 to Noon. Doors will be open at 11:25a. It is updated on our CLASS SCHEDULE. Reserve your spot now!

Creating a WOD for CrossFit Sioux Falls

Posted in CrossFit Workouts on January 26, 2010 by Crossfit Sioux Falls

Here is some equipment to get your mind flowing!

Everyday we come into CrossFit thinking “I wonder what we are going to do for a WOD today”??

We all have thoughts in our head of what we hope is not on the board, and what we wish would be up there. I know a lot of you wonder how we come up with these crazy sometime outrageous WODs….and I am sure you say to yourself “I wish I could create my favorite WOD”; well here is your chance!

Today we are going to have you “CrossFitters” create a WOD of your choice! We will save these and use them throughout the weeks ahead. We will title each workout we choose with the CrossFitter that created it.

Here is your chance CrossFitters to make your WOD heard 3…2….1… GO!!!!!!!!!!

Written by:
Annie Mello

Athlete of the Week

Posted in Members on January 25, 2010 by Crossfit Sioux Falls

This week’s AOW is Courtney Mydland!

Courtney has been with CFSF for just over 3 months and we have seen some great progress with her strength and conditioning. Everyday Court works hard, has a positive attitude, and really raises the level of intensity in each classes she attends.

Thank you Court for all you bring to this awesome community. We appreciate you. We appreciate you so much I promise you there is no “wall balls” in today’s WOD just for you.

Post some love to Court in the comments and on FB.

Small Changes Lead to Big Successes….

Posted in Nutrition on January 22, 2010 by Crossfit Sioux Falls

Look at that intensity

With the Paleo diet less than 24 hours away, CrossFit Sioux Falls challenges you to replace ONE food that you eat regularly that was not so good for you with ONE food that is good for you… for an entire week, month, or, better yet, year… what would those two foods be?

You can get some ideas from this NY Times article The 11 Best Foods You Aren’t Eating:

Also you go can go to:
For some yummy Paleo recipes……

“Taking Action” Today is the Day!

Posted in Lifestyle, Members on January 20, 2010 by Crossfit Sioux Falls

We have some great stuff going on right now at CFSF. We have many members working hard, day-in and day-out, and doing great things here in the gym; keep it up!

“Many times when we have high goals in sight, we may hit the wall or become discouraged, but we need to stay the course. Here is a great article I found written by one of the best wrestling coaches I know. It’s a great read if you need an extra push to stay motivated or to just keep things in perspective, enjoy…

We spend so much time training physically, which is exactly what we signed up for. But we often overlook the value of training mentally.

By the time this spring rolls around, the difference in your results will not be because you suffer from lack of conditioning, strength or skills. All things equal, the difference will be your attitude / confidence level. It is what will make the difference; it will win in the end. But you have to work at it.

It is wise to use every opportunity you can to give yourself the best chance to succeed. This means you have to pay attention, you have to be vigilant. It is not what you can do, it’s simply what you do.

Living proactively gives you a much greater control over the outcome. It is a serious miscalculation to fabricate excuses and wait for what you feel is a “perfect time,” waiting until you feel all the pieces perfectly fit together. The perfect moment will never arrive. There will always be one more piece of the puzzle that has to fall into place before we take action. The perfect moment comes about as often as winning the lottery. You have to be bold and sometimes bite off more than you are sure you can chew. One example I think of where this applies, is being proactive, forcing yourself to go farther than you think you can and beyond your comfort zone.

They say the best day to take action is today. It is not so much about this being the first day of the rest of your life, but what if it’s the last day? The candle is burning and so is your time. So my point is to take action, be it in the gym, at work, or resisting those mental constrictions that hold you back. Action will dismantle those restrictions. It will not be easy, but never confuse hard with impossible. A classic way to sabotage your plan is to needlessly delay its execution. A warrior lives by acting, not by thinking about acting.” Article by Mark Schwab

Blog Post by: Casey Mouw

Let’s Hear it for Browny!

Posted in Crossfit Philosophy, In the News, Members on January 19, 2010 by Crossfit Sioux Falls

(He is on the upper row towards the right, under the #2 sign)

Another great moment for CrossFit Sioux Falls.

This past weekend Michael Brownfield attended the CrossFit Level 1 Certification in Golden, CO.

I know I can speak for everyone in CrossFit Sioux Falls by saying how proud we are of you Browny for this great accomplishment. You raise each and everyone’s athletic and personal game to a higher level at CrossFit Sioux Falls. Your intensity, encouragement and character is such a positive influence on all of us.

CrossFitters, show Mike B some love in the comments.

Michael, here’s to a Great 2010!

Thanks for all you do brother.

Athlete of the Week

Posted in Members on January 18, 2010 by Crossfit Sioux Falls

Congratulations to Rob Bolger!

Rob is a FORCE to be reckoned with at CrossFit Sioux Falls. He is a natural born athlete and combine that with his great commitment and work ethic, the sky is the limit with how much he can improve.

We feel very lucky to have you part of our community.

Thank you Rob for all you bring to the table.

CrossFit To+al Round 2…Results are in

Posted in Crossfit Philosophy, CrossFit Workouts, Members on January 16, 2010 by Crossfit Sioux Falls

What a great day at CrossFit Sioux Falls. This was our 2nd time hitting the CrossFit To+al and everyone improved there scores. I can tell you this will be a quarterly event and the best way to test and measure FUNCTIONAL Strength.

Thanks to everyone who participated. And please post your comments.