Archive for February, 2010


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%.

Athlete of the Week

Posted in Members on February 8, 2010 by Crossfit Sioux Falls

This week’s Athlete of the Week goes to one of our longest, most consistent and toughest members we have…Lori Menke.

Lori’s personality and character embodies what CrossFit is all about. She comes into class everyday with a positive attitude, works HARD, and helps others. She is one of the 530am regular’s. So when you see her this week tell her how much we appreciate her and everything she brings to this community.

Thank you Lori. You are a true Champion!

Fitness is “Super Wellness”

Posted in Crossfit Philosophy, Lifestyle, Members on February 5, 2010 by Crossfit Sioux Falls

CrossFit has observed that every quantifiable measure of health that typically declines with age is improved by exercise. Furthermore, these measures can be placed on a continuum that ranges from sickness to wellness to fitness. From this view fitness is seen to be a hedge against sickness. Blood pressure, body fat, bone density, triglycerides, “good” and “bad” cholesterol, flexibility, and muscle mass each follow this pattern. Done right, fitness provides a nice margin of protection against the ravages of time and disease. Fitness is and should be “super-wellness.” taken from

You can basically be bullet proof to diseases and sickness:-)


Review the Sickness/Wellness/Fitness section on page 3 of What is Fitness? and watch the Three Dimensional Definition of Fitness and Health by Greg Glassman (2 parts).

CrossFit is For Everyone!

Posted in Crossfit Philosophy on February 4, 2010 by Crossfit Sioux Falls

Went from lots of bands to...NO BANDS way to go Korena

Casey came upon this article that was written in the Wall Street Journal. Check it out… It is very inspiring!!!

Thanks Casey!

Gluten: We told you it was bad stuff…

Posted in Nutrition on February 3, 2010 by Crossfit Sioux Falls

Here’s an article worth a read by Mark Hyman, MD. It goes pretty in-depth about the effects that gluten has on your body, so you might have to sift through a little lingo, but you’ll get the point.

Don’t just Set Your Goals…Review Them!

Posted in Crossfit Philosophy, CrossFit Workouts, Members on February 2, 2010 by Crossfit Sioux Falls

This Saturday in PaleoHolics is all about Goal Setting

CFSF it’s GOAL TIME for Feburary!!!

“How often do you review your goals? Every year? Month? Week? If so, you may be ahead of most people. Even so, I recommend a more frequent review period that will seem like overkill for some people, but to me it’s the key to maintaining focus on your goals and actually making them a reality.The key habit […]” read more at reviewing goals from

Below is your previous goals for the last few months. Now is the time to Review, Reset and Take Action!

January Goals (14 Responses)
December Goals (12 responses)
November Goals (21 responses)
October Goals (8 responses)

Athlete of the Week

Posted in Members on February 1, 2010 by Crossfit Sioux Falls

Alright CrossFit Sioux Falls, lets congratulate Shelly Lane as our new Athlete of the Week!

Shelly is a one of our most consistent members and works hard every time she steps into the box. Shelly is also participating in our Paleo Challenge and is really committing herself to her nutrition.

Shelly it is a pleasure to have you as part of this GREAT community and we appreciate everything to bring to the table.

Keep up the great work!