Archive for February, 2010

Defintion of “Core Strength”

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

Forget the Form..... Look at that Scarf!!!

What do you think of when you hear the word, “Functional Training”, “Core Training” or “Core Strength”?

Wikipedia defines, Functional Training as:

“Functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back. Most fitness facilities (GLOBO GYMS) have a variety of weight training machines which target and isolate specific muscles. As a result the movements do not necessarily bear any relationship to the movements people make in their regular activities or sports. Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries”

Who really cares if you can lay down on a machine and leg press an elephant? But can you overhead squat your own bodyweight? Or 50% of your bodyweight?

A lot of lip service is given to “core strength” these days with lots o’ fancy balls and half balls i.e. Bosu Balls out there. But, if you cannot maintain your MIDLINE STABILITY by keeping your spine stable in a variety of functional positions…you don’t have “core strength.”

The overhead squat is the MECCA of core exercises. The difference between what you can front squat and what you can overhead squat is a direct measurement of your true core strenth.

Taken from: San Francisco CrossFit

How do you think the definition differs from people that go to a GLOBO GYM vs. a CrossFitter’s definition?

It’s A CrossFit Sioux Falls Games Challenge March 20th

Posted in CrossFit Workouts on February 25, 2010 by Crossfit Sioux Falls

Look at our CrossFitters Killing Fran!

“CrossFit Sioux Falls Games” Challenge is happening on March 20, 2009.

Do you want to compete in the CrossFit Games…Well here’s your chance!

We will be having three different heats:Beg, Int, and Adv
There will be 2 different WOD’s for the Beg/Intermediate & 3 for the Advanced.
The Top 3 Girls and Top 3 Guys will advance and go to the CrossFit Affiliate Cup
In Denver Colorado, held on April 30th thru May 2nd
We will be having beg, intermediate, and advanced heats replacing the saturday morning partner workout.

This is a great way to take part in the CrossFit community, so you don’t want to miss out!

Entry Fee: $20 ($15 goes into the “kitty” for prize money)
Prize money will be awarded to the Top Athlete of each level.

To checkout the CrossFit Games site to see what the games are all about go to!

I am looking forward to seeing all of our CrossFitters compete!

St. Patty’s Day Event & WOD

Posted in In the News, Members on February 24, 2010 by Crossfit Sioux Falls

It was great to have you back Garrett!!


Hosted by CrossFit Sioux Falls

This event will be held on Saturday, March 13th at 7:00PM (there will be no Saturday morning adult classes), so be there or you won’t find your gold at the end of the rainbow!

This is a team WOD consisting of 2 guys and 2 girls per team. Each team must complete 400total air squats (2 sets of 50 per team member), 400 total burpees (4 sets of 25 per team member), and drink 20 beers in the process (5 beers per team member).*To start the WOD each team member must complete 50 air squats(The first person to go will complete 50 air squats followed by the second person and so on. The person before you must complete their 50 reps before the next person can begin. After you complete your first set of air squats you must crack open a beer and drink it. Once the fourth team member is done with their air squats, team member one can begin their 1st round of 25 burpees (so long as they have finished the first beer).Followed by 4 rounds of 25 burpees

*Everybody must wear a designed shirt with a team name to compete in this WOD.
*Every team must supply their own beer (your choice/your cost).
*Every One brings a potluck item/items.
*Everybody must have a really good time.
*No puking (more than once). Ha-ha.

This is for fun and everyone is encouraged to treat it as such. We would really like the whole gym involved even if that means that parts of your team would prefer drinking non-alcoholic beverages. The winning team will however get their picture taken and hung on a plaque
in the gym until the next year as we are hoping to make this a CrossFit Sioux Falls annual event.

If you have any further questions, please email me

This is one WOD you definitely won’t want to miss!

CrossFlexx is BACK!

Posted in CrossFit Workouts, Members on February 23, 2010 by Crossfit Sioux Falls

Back by Popular Demand…CrossFlexx.

We are going to bring it back this week with a Wednesday at 1130 to Noon class and she how it develops attendance wise. I am working on an evening class to accomodate the evening students as well so stay posted.

CrossFlexx is a great way to complement your WODs and lifts throughout the week. The goal develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. We will utilize foam rollers, P&F stretching, PVC stretches, and much more. The initial structure of the class is a standard mobility warmup, followed by a couple effective stretch to work on, and finish with a flexibility work, all in 30 min. Prepare to free your body with limitations that have been holding you back in WODs and in daily activities.

Here is the updated description:

“CrossFlexx is designed to dramatically increase your flexibility, strength, mobility and muscular endurance. Flexibility is something that holds us back not only in our CrossFit workouts but in our daily life. When flexibility and mobility is limited it leads to fatigue, injury and restricts performance. CrossFlexx’s goal is to free yourself of limitations in movement and injury.

CrossFlexx will count as a class for the Part Timers. So hurry up and go UNLIMITED if you haven’t already.

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on February 22, 2010 by Crossfit Sioux Falls

Let’s give it up for Chelle aka; ROACH as our next AOW!

Chelle has recently kicked her CrossFitting up in a big way. She is in the Paleo challenge and has improved her nutrition for the better. The result -her performance is increasing BIG TIME! Chelle starting flirting with no longer using bands for her pullups in the warmup’s and last week she finished the entire WOD with 150 pullups BANDLESS!

Roach you are doing awesome keep it up. We really appreciate you and all you do for the CFSF community.

Thank You

CFSF Rules to Live By at the Box…NO Band Loading

Posted in Crossfit Philosophy on February 19, 2010 by Crossfit Sioux Falls


As most of you know the 1st month we ramp you into the program and cut you some slack. After your 30 days (typically) it is full steam ahead!

A lot you are guilty to “band loading”. Band Loading is when the WOD requires a lot of Pullups (anything over 30 in one round) and you start adding addtional bands because “YOU feel” like it will be too hard to do. If that has ever happened to you, then you are GUILTY as charged.

When a WOD calls for more pullups then you THINK you can do, do not reach for the extra bands, I repeat do not reach for the extra bands.

Instead, suck it up and do the most you can do, everytime. You will drastically get stronger and results will follow. If you don’t know what you should do…just ask and will we be there to constantly push, push and push you to your potential and beyond.

Practice what you Preach

Posted in Crossfit Philosophy, Lifestyle, Members on February 18, 2010 by Crossfit Sioux Falls

Boy do I HATE Wall Balls, but I will still do them

The Biggest Oximorons in Life:
-The Fat Personal Trainer
-The Broke Financial Planner
-The Priest having an Affair

Personally I have always been a big believer in “Practicing what you Preach”. When I go anywhere I always ask whoever is trying to sell me something, “Do you have it? How do you like it?” If they say no or don’t like it I automatically lose interest. Do you?

So I came across this topic on

As regards to fitness; Does the physical appearance of a fitness or nutrition authority affect the worthiness of the message?

“Regina Benjamin, the United States’ 18th Surgeon General, is markedly overweight. She’s a highly trained physician who famously set up a medical clinic for Alabama’s poor hit hardest by Hurricane Katrina, and she’s unquestionably knowledgeable and experienced, but she’s also overweight. Does this negatively impact her role as the public face of health? Does her weight detract from the message?

Or take countless nutrition experts that fit the mold of the dietitian featured in this video? She’s educated, has dozens of books on nutrition and healthy cooking under her belt and, at least on paper, looks like an authority of sorts. But her physique (saying nothing of her healthy eating tips) doesn’t exactly instill confidence in her recommendations (as readers noted in the forum).

On the other hand what about someone like Jillian Michaels? Strong shoulders. Check. Trim waistline and ripped abs. Check and check. She must be doing things right? Right?” – Taken from

Read this full article HERE

And give us your thoughts

What was your first CrossFit workout like?

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on February 17, 2010 by Crossfit Sioux Falls

Bet you didn't do Overhead Walking Lunges B.C.

Last week we talked about what your old workouts used to be B.C. (Before CrossFit).

Now tell us about the time you lost your CrossFit virginity.

-How did you hear about CrossFit?
-Who invited you?
-What was the WOD?
-How did you feel during and after?
-Get down and dirty with it…not literally:-0

This is going to be fun:-)

Mid-Month Check In on YOUR Goals

Posted in CrossFit Workouts, Lifestyle, Members on February 16, 2010 by Crossfit Sioux Falls

Wake up Everyone…it’s the middle of the month.

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. It is officially the 2nd half of the month. And like my high school bball coach always said, “The 2nd half of the game is where the Winners are made” So lets get it done…NOW!

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:-)

Athlete of the Week

Posted in Members on February 15, 2010 by Crossfit Sioux Falls

Rapid Strength increase = Rapid Fat Loss

Congratulations to Rob Siestema!

Rob has been a constant positive presence at CFSF since September. Annie and I talk a lot about when a particular person starts to hit their “stride” with CrossFit. By “Stride” we mean when you start ramping up your performance in WOD’s and your body begins to transform with fat loss and muscle increase (toning up!) Sometimes it happens right away, sometimes it takes a while. Bottom line when they hit their “stride” they are unstoppable!

Rob is starting to hit his stride…so watch out!

Rob you have the heart of a champion and we appreciate you!

Thank you for all you do.