Archive for February, 2010

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.


Posted in Members on February 12, 2010 by Crossfit Sioux Falls

LD works HARD everyday!

Why…Whey Protein???

Posted in Nutrition on February 11, 2010 by Crossfit Sioux Falls

CPete must of had his whey...not wheaties this morning

As we go through the Paleo Challenge we get all sorts of questions regarding supplements. I have been looking a lot at other affiliates during there own Paleo Challenges. I found this blog post about Whey Protein…submitted by Jason from CrossFit Balboa at

Whey Protein is a by-product of cheese manufactured from cow’s milk.It has the highest biological value of any protein. Meaning that it crosses the stomach quickly and is rapidly absorbed by the intestines. For years it has been the staple of many athletes/bodybuilders supplement program.

Why is this particular type of protein important?

Well the protein fraction in whey (approximately 10% of the total dry solids within whey) comprises four major protein fractions and six minor protein fractions. The major protein fractions in whey are beta-lactoglobulin, alpha-lactalbumin, bovine serum albumin and immunoglobulins. Each of these components has important body strengthening effects thanks to:

• A high protein efficiency ratio
o One study showed that milk protein elicits greater increase in branched chain amino acid concentrations in peripheral tissues as compared to soy.

• Lactose (found in whey but not whey concentrate) which is broken down into galacto-oligosaccharides that are used by intestinal bacteria leading to better functioning of the digestive tract.

• Calcium (a minimal component of whey protein) decreases accumulation of body fat and accelerates weight and fat loss. The proposed mechanism is thought to be that parathyroid hormone and 1,25-(OH)2-D respond to low calcium diets and promote fat storage. High calcium diets inhibit these hormones and thus inhibit fat storage and promote increased fat breakdown and energy partitioning from fat to lean.

• Cystine: a conditionally essential amino acid, which is the rate-limiting factor for the body’s production of glutathione an important antioxidant.

• An excellent source of branched-chain amino acids (leucine, isoleucine, valine)
o Leucine is a both a key signal molecule for initiation and an important substrate for new protein synthesis.

• It’s usage as a source of glutamine

• In one study it was found that whey supplements may prevent blood sugar spikes after high-carbohydrate meals.

Why should you care? Simple, the body is highly sensitive to insulin after exercise and shuttles carbohydrates and proteins into muscle cells instead of fat cells. This sensitivity declines post-workout until ~2 hours at which point it reaches baseline. Furthermore, the anabolic effects of insulin are synergistic with amino acids.11 Given the rapid absorption of whey, it is the ideal choice for post-workout to take advantage of the insulin-amino acid synergistic effect. This means that whey protein is going to rebuild the damage and replenish the muscle that your body has been using up as you constantly CRUSH yourself with daily WODS. Basically reversing the catabolic state that your body is in after a tough workout, meaning that you start to make the necessary adaptations to the overload that you submit your body to in your quest to become fit (and look better naked).

What Did Your Workouts Used Look Like?

Posted in Crossfit Philosophy, Lifestyle, Members on February 10, 2010 by Crossfit Sioux Falls

A bunch of us were talking after class one day about what their workouts “used to” consist of. When I started to think about it and look at my old notes I really noticed how far I have come with my fitness and personal gains.

So what about you?

Whether you have been here 6 days, 6 weeks, or 6 months; “What Did Your Workouts Used Look Like?”

Tell us the difference that CrossFit has made not only in the gym with your physical benefits, but the results it has provided, the friends you have made and what you have learned about yourself.

We Have a Very Good Friend Making Some Noise Up North

Posted in Crossfit Philosophy, Members on February 9, 2010 by Crossfit Sioux Falls

Alright CFSF we have a Bitter/Sweet Situation:

Bitter: As most of you know we recently have lost Garrett Strating:-(

Sweet: While it sucks that we do not have the pleasure of having his awesome spirit, energy, work ethic and positivity around us any longer, it is great that he is moving up North and spreading the good word of CrossFit.

In my opinion there is no one better suited to create a very similar AWESOME CrossFit community that we have than Garrett. We will keep you updated with his status on the happenings of a future CrossFit Fargo/CrossFit 701…or whatever evolves up there in the arctic:-)

Garrett is officially linked to our blog roll on the right.

The link is:

Go get em G! We are here to support you 100%.