Archive for January, 2010

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Checkpoint on YOUR GOALS…

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on January 15, 2010 by Fit 605 Inc

We are right smack in the middle of the month. For those of you that took advantage of the 1st of the month and set YOUR goals HERE;

Where you at?
Are you on track?
Do you need to pump it up?

For those of you that missed out on posting your goals…what are you waiting for, BUCKLE DOWN, and lets get going. You still have the 2nd half of the month to make it happen.

Post your checkpoint status here or your fresh goals for the 2nd half of this month.

“Excellence is earned, not given” here is your chance to do it!

See you at the gym:-)

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Happy Thursday

Posted in Members on January 14, 2010 by Fit 605 Inc

Kimmy’s bringing the intensity in 2010! Gotta love “Throw Back Week”

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What is Coaching at CrossFit Sioux Falls?

Posted in Crossfit Philosophy on January 13, 2010 by Fit 605 Inc

I got into a discussion with a prospective student about our program and how it can lead to some real life changes. I went on to explain that we provide fitness and nutrition coaching, specifically CrossFit and The Paleo Diet. This got me thinking about what “coaching” really is and why it is so important to the success of our students!

Here’s what I found as a definition of Coaching: “Coaching is a method of directing, instructing and training a person or group of people, with the aim to achieve some goal or develop specific skills. There are many ways to coach, types of coaching and methods to coaching. Sessions are typically one-on-one either in-person or over the telephone. Direction may include motivational speaking. Training may include seminars, workshops, and supervised practice.”

This Wikipedia definition matches the CrossFit Sioux Falls program to a “T”, and really demonstrates what we stand for. Here at CrossFit Sioux Falls, we are a training program that helps each individual reach personal goals while developing fitness, nutrition and lifestyle skills.

Our coaches are here to guide you to get you to your goals and achieve all that you are capable of. We have an open door policy and are here for each and every one of you whenever for whatever you need! So CrossFitters please don’t hesitate to come to us with anything. We love “coaching” all of you!

We know it says the 12th, but it is the 13th day:-)

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Upcoming Events

Posted in In the News, Lifestyle, Members on January 12, 2010 by Fit 605 Inc

BIG TIME events happening this month:

CrossFit To+al….Round 2

Date: Saturday January 16, 2010

Time: 11:15a – 1:15p

Where: CrossFit Sioux Falls 3505 S. Phillips Ave.

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in exestence, for developing and testing functional strength. We do this class approx every 6-8 weeks.

We last did the CrossFit To+al October 24

Part Time Members are to bring a $5 drop in fee for this event. Unlimited Members are Free.

___________________________________________________________________________________________________________________________
Paleo LEANing Challenge 2010

*Lose Body Fat! *Gain Muscle!
*Improve your Performance! *Reduce Risk of Disease!

**Build Healthy Habits to Last a Lifetime!**

January is here! New Years Resolutions are flying around everywhere. Everyone is wanting to achieve the “Look Better Naked” results. Time to put your $$$ were your mouth is!

CHALLENGE DETAILS:
-7 weeks long (Less than 2 months!! (Anyone can do this)
-1 hour Lecture on Paleo eating a week before the Challenge begins
– Each week will be a PaleoHolics class to support and learn how to succeed Eating is Paleo
– Cost is $30.00 (cash) ($25 to be put into a kitty)
– The kitty is divided in 2 for a FEMALE winner and a MALE winner
Rules
-In order to win, Food Logs must be maintained and submitted each week via a Google Docs Group;
-3 ‘Before’ pictures taken: front view, side view and back view. Men are in shorts; Women are in shorts and sports bra/bikini top
-3 ‘After’ pictures taken within 2 days of the finish of the Challenge, no exceptions
-Trainers pick the top 5 men and top 5 women whose body composition changed the most (based on pictures only)
-LEANing participants vote on the top 10 to determine the Winners
-The 2 winners each win half of the kitty plus one month of unlimited classes
-The pictures taken are PRIVATE. The pictures of the top 5 men and top 5 women will be viewed on paper at the gym to determine the winners

Begins: January 23, 2010 at 10:30a

Ends: March 13, 2010 at 10:30a

Sign up at the gym!!!

________________________________________________________________________________________________________

PaleoHolics is BACK!

PaleoHolics 2010 Every Saturday.

Time: 10:30-11:15am

Where: CrossFit Sioux Falls 3005 S. Phillips Ave Sioux Falls SD 57105

________________________________________________________________________________________________________

CrossFit Kids Is HERE!

Intro Class Dates:

For more info and to reserve your child’s spot email Michelle Poe at cfkidssiouxfalls@gmail.com

Also, refer to our CrossFit SF Kids page on this website.

Be sure to stay plugged into the blog and our Facebook page.

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Athlete of the Week

Posted in Members on January 11, 2010 by Fit 605 Inc

Congratulations to Sarah Wilde!

Sarah has a very athletic background with Gymnastics and Cheerleading. Currently she coaches Cheerleading for the Dakota Spirit.

When Sarah started CrossFit back in Sept 09 we all knew she had a TON of potential because of her athletic background. She is really now starting to shine in the WODs (no bands with pullups, improving her strength on the Lifts every week, and finishing strong on the workouts).

Keep working hard Sarah and you WILL be one of the top athletes at CrossFit Sioux Falls in no time!

We appreciate you and everything you bring to our awesome community.

Thank You!

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Turning Negative Choices into Positive Outcomes!

Posted in Crossfit Philosophy, Lifestyle on January 8, 2010 by Fit 605 Inc

You know the saying “Two wrongs dont make a right” Well one wrong and one right = Balance.

Starting the New Year everyone is in the get healthy mode, “I am going to eat healthy 100 percent of the time and I am not going to cheat”. They start their plan on Monday… eat healthy until about Wednesday… eat something bad… and then BOOM, their whole diet goes a-wall. “I will just start again on Monday” the person says and the same routine continues until the I’ll start on Monday just goes away all together.

We have all been victims of this mentality, so why are we always all in or not in at all; where’s the balance? Through my whole life, I was all or nothing. I was either eating so strict I couldn’t even breath without thinking about food, or I was sooo tired of always being strict that I would binge and “Start on Monday”! My weight was always yo-yoing 5-15 pounds, and I could never stay consistant, until I found out the meaning of “balance”. One of the main ingrediants for balance is educating ourselves about healthy choices. There will always be a party, a work lunch, or some event that will allow us not to be perfect and that’s ok! If we eat something unhealthy balance it with something healthy to make it neutral. For example, you are craving a slice of pizza, have a slice of pizza but eat a salad, a piece of fruit, and some nuts and now that piece of pizza has been nuetralized by healthy foods!

We are not perfect, we are not supposed to be! We are all going to have ice cream, donuts, pasta etc… But instead of throwing in the towel Take action and balance it with healthy foods!

What is your balance CrossFitters?

Written by: Annie Mello

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CrossFit To+al: Round 2

Posted in Crossfit Philosophy, CrossFit Workouts on January 7, 2010 by Fit 605 Inc

Round 1 was Oct 24, 2009. It was a great showing.

Here is some homework for you guys to help hit your peak performance in this event.

Click on the following exercises to get a detailed video description.

Back Squat: 1 Rep Max
Press: 1 Rep Max
Deadlift: 1 Rep Max

Who’ Ready???

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“Finding the Champion in All of Us”

Posted in Crossfit Philosophy, Lifestyle, Members on January 6, 2010 by Fit 605 Inc

The Champion of 2009...Nathan Hart. What's 2010 going be for him?

“A champion is afraid of losing. Everyone else is afraid of winning”.
Billie Jean King

A champion is someone who gets up when he can’t.
Jack Dempsey

As you all know Chris and I just returned from Los Angeles, and while I was there I did a lot of self reflecting. Reflecting on the person I was, living in Los Angeles a year and some change ago, and the person I have become since being there. They say “you never know how far you’ve come, until you’ve looked at the path which lead you there”, and that is exactly what I experienced.

Through CrossFit Sioux Falls I have found my inner champion that I never knew existed before. I never believed I was capable of any of the accomplishments that Chris and I have made since living here. I was not using any of my talents in LA in fear that I would fail, and I was too scared to even try!

I got fed up, and Chris and I took a huge leap of faith packed and moved to Sioux Falls. It was the best decision we could have ever made. It got me out of my comfort zone and forced me to believe in myself because that was all I had now! Our CrossFit family, the positive atmosphere, and the motivating people really lead me to find the “Champion” in me!

We push ourselves to limits we didn’t know exist! We tell ourselves we can’t while everyone around us is telling us we can! Through all the aches and pains we gain strength which allows us to break down barriers and find our inner champion!! So let’s work together CrossFit Sioux Falls! Lets continue to grow, step out of our comfort zone, and push to new levels we didn’t know existed so all of us find our “Champion”!

What “champion” characteristics did you find out about yourself in 2009?

Written by: Annie Mello

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It’s a Brand New Year and a Brand New Month…Time for January Goals

Posted in Lifestyle, Members on January 5, 2010 by Fit 605 Inc

Alright everyone lets focus on January now!

What are your goals for this month?

How did you do last month over the holidays?

Below is the last 3 months of comments with previous goals posted. Click on each month to learn and reflect on experience to spring you for success in the future.

Lets make this the highest number of responses for goals…EVER!

–December Goals (12 responses)
–November Goals (21 responses)
–October Goals (8 responses)

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The Many Certified of CrossFit Sioux Falls

Posted in Crossfit Philosophy, Lifestyle, Members on January 4, 2010 by Fit 605 Inc

Nothing is more of a compliment to an affiliate owner they to have one of his members/students go and get CrossFit Level 1 certified on their own. It shows a commitment second to none about their fitness and helping others.

CrossFit Level 1 certification is the mother of all certifications in the fitness industry. I have been in the fitness industry going on 9 years and I have seen a ton of different philosophies and ways to approach fitness. I have other nationally recognized certifications and none of them holds a candle to the CrossFit Level 1 cert.

I salute Mary, Nate, Casey, Michelle, Chris P, Amy P, and in two weeks Mike B. You have made such a great impact on our community.

A BIG thank you to Rob Sietsema for the picture above.

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