Archive for March, 2010

April Paleo Contest Starts Tomorrow!

Posted in Members, Nutrition on March 31, 2010 by Crossfit Sioux Falls

We are going to extend the good habits we have built from the Paleo
Challenge by introducing our PaleoHolics April Contest.

Date: April 1st (Thursday)


-Must maintain the Paleo Food Log during the month of April (similar
to the Paleo Challenge). Journals must be updated for the current week
by Saturday at 10am to remain eligible for the contest.

-In the month of April every Saturday you attend a PaleoHolics class
you will put your name in a hat (you can have a chance to have your
name in the box 4 times.). At the end of the April we will draw a name
from the hat and that person will win a FREE 60 minute massage. If you attend all 4 classes and keep your journal current you have a better chance to have your name drawn.

Here is your chance to build off of the great start you created with
the Paleo Challenge and continue to keep your food journaling and
results going!

The new food log is posted and ready to be uploaded to your personal
google docs in the files section:
-Go to the files section at the group home page.
-Download the April Food Log to your desktop
-Upload it to your google docs.
-Start filling out daily and get back in the habit.

Contest starts April 1st tomorrow so get those journals uploaded and ready to go!!!

Any questions, comments or concerns give us a holler,

Recco, Annie and Momma Poe

Paleo Eats!!

Posted in Uncategorized on March 30, 2010 by Crossfit Sioux Falls

The toughest part about eating paleo? Here is one awesome recipe, as well as a link to a ton of other good ones. Try one and report back for the next paleoholics meeting…

Chorizo Stuffed Peppers
Scott Hagnas
January 2010

Prep time: 5 minutes
Cook time: 45 minutes

• 4 green or red bell peppers
• 1 lb chicken chorizo sausage, bulk
• 1 cup onion, chopped
• 1 tsp thyme
• salt and pepper to taste

Preheat the oven to 375 degrees. Cut the top off of each pepper; discard the tops and seeds. Chop the onion and add it to a bowl. Add the chorizo, plus spices. Mix well. Stuff the meat mixture into each pepper. Place the peppers upright into a baking pan. Bake for 45 minutes, or until the peppers have softened.

Zone info: 4 servings at <1 block carb, 4 block protein (6g carb, 28g prot, 4g fat)

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on March 29, 2010 by Crossfit Sioux Falls

MB is a Champion (among a bunch of champion’s at CFSF), a Competitior and an all around great person to have as part of our growing community. I personally look forward to WODing with her on a weekly basis. MB is going to be out for a little while but assured me she will make frequent trips to the box to BRING THE HEAT!

MB we thank you for everything you bring to CFSF, your intensity, positivity, work ethic, and all the intangibles.

We appreciate YOU!


Posted in Lifestyle, Members on March 26, 2010 by Crossfit Sioux Falls

Gotta love Friday’s. What’s up for the weekend???

CrossFit…The Evolution!

Posted in Crossfit Philosophy on March 25, 2010 by Crossfit Sioux Falls

This is CrossFit…the future of Fitness. If you have not seen this yet. ENJOY!!!

Look at These CrossFit Rockstars!!!!

Posted in CrossFit Workouts, Uncategorized on March 24, 2010 by Crossfit Sioux Falls

Look at those Dumbell Presses!

Here are two of the top Rockstars in CrossFit….

We did this workout Febuary 9th, how did you do??????

Here is the link:

(click on the video on the right hand side of the screen)

Let’s Flip the Script On Over Training….How about Under Training?

Posted in Crossfit Philosophy, CrossFit Workouts on March 23, 2010 by Crossfit Sioux Falls



Detraining Calendar

Days 1 – 2 After last day of training

Adrenaline and beta-endorphin levels drop. Your mood is affected negatively, but your body stays intact. Aerobic and power capabilities are the same.

Days 3 – 5

Your muscles become tight from disuse and your flexibility is decreased. Touching your toes and other activities involving flexibility become more difficult and are often painful. Your aerobic capabilities are decreased 5% by fifth day off.

Day 6

You feel out of breath when just walking up a flight of stairs

Days 7 – 9

You begin to have trouble sleeping and your attention span is shorter. Paying attention in class becomes more difficult. The body’s ability to use oxygen (your V02 max) drops by 10%. Less oxygenated blood is pumped with each heartbeat.

Day 10

Your body’s metabolic rate has begun to drop. You see added pounds.

Days 11 – 12

Your maximum heart rate and cardiac output is falling. Your ability to perform endurance activities declines by 15%. Your muscle tone is disappearing.

Day 13

You feel sluggish and unable to perform normal daily activities as well as before.

Days 14 -16

Mitochondrial activity (energy production) in your muscle cells decreases. This causes you to feel lazy and without energy. This decreased cellular energy production also causes a continual drop in your metabolic rate. Your body feels soft.

Days 17 – 19

Your body becomes less efficient at sweating and cooling itself off. You can not get rid of excess heat as easily and your body gets tired just trying to stay cool. Your muscles are getting less oxygen and your heart pumps less blood with each heart beat.

Days 20 – 21

Your V02 max has dropped by 20%. Your body’s ability to use oxygen has decreased by a fifth and simple aerobic tasks now leave you breathless.

Days 22 – 25

With the decrease in aerobic conditioning by 25%, you are also experiencing a decline in your anaerobic capabilities. Activities that involve short bursts of energy, such as weight lifting or sprints, become increasingly difficult and painful. You have lost 15-20% of your muscle mass and that lost mass is replaced with fat.

Day 26

You notice very obvious loss of muscle mass and your once hard muscles are soft.

Days 27 – 28

It would now be impossible for you to perform the aerobic and anaerobic activities that were a regular part of your training. Huge decreases have occurred.

Days 29 – 30

Your muscle strength has now declined by 30% and atrophy has set in. Loss of muscle mass means lower resting metabolism. Lifting previous weight is impossible.

…And beyond the first month

Within 2 – 4 months, practically all gains from V02 max training are lost. Your sports-specific skills deteriorate and the rowing motion now feels awkward. Your muscle strength erodes by 40% and all muscle definition is gone.

The Breakdown Rate The exact rate at which you slide down hill to baseline (sedentary fitness level) is determined by your genetics, the shape you were in when you stopped exercising, and how long you had been fit. It may not seem fair, but the fitter you are, the faster you loose the benefits of working out. On the other hand, fitter people don’t fall apart quite as much or to the same degree as sedentary people (couch potatoes). Moderately fit people show little change in the first weeks, but their capacities do decrease in subsequent weeks to a higher degree that the fitter athletes.




“Start by doing what’s necessary, then what’s possible, and suddenly you are doing the impossible.”

Francis of Assisi

CrossFit Sioux Falls – Athlete(s) of the Week

Posted in Lifestyle, Members on March 22, 2010 by Crossfit Sioux Falls

They are tougher than your average woman

Congrats to this week’s Duo Athlete’s of the Week Megan Hanson and Heather Fortin!

You think you’re tough because you can complete a CrossFit WOD???

How about completing a WOD while pregnant!

That’s right…pregnant. These two lovely and tough ladies not only complete workouts they continue to get better and better. We always say a healthy momma leads to a healthy baby. Both of these ladies are making their health and fitness a priority not only for them but for their family, and we applaud you for that.

What an amazing role model you are for everyone at CFSF, for your family and friends!

Thank you for all you do for CFSF Megan and Heather. We appreciate you both very much!

ReCap and Winners from this Weekends Events

Posted in CrossFit Workouts, Members on March 21, 2010 by Crossfit Sioux Falls

What an amazing weekend at CFSF!

This one of the greatest days a CFSF. The feel of the competition and energy in the air was felt all morning. Everyone did a tremendous job! It was such a great event to be apart of and witness. We are so proud of everyone.

Also, a BIG Thank You to everyone that helped out. And a BIG Congrats to all of the participants in the Paleo Challenge and CFSF Games.

Way to Go Kim and Rob for winning our Paleo Challenge! They took home $600 each and one month of UNLIMITED membership!!!

Kim Godes and Rob Sietsema had some BIG TIME Results

And Congrats to the Finalist!

Kim G, Katie Lakness, Tonna Bartek, Rob S, Jon W, Jim Leyse

And for the CFSF Games…

Advanced Men:
1-Chris Peterson
2-Nick Liesinger
3-Michael Brownfield

Advanced Women:
1-Liza Nelson
2-Mary Boomsma
3-Amy Peterson

Intermediate Winners:
1-Becky Brost
2-Katie Lakness
3-Mary Beth Vilhauer

Post your thoughts and give your congrats to the winners on yesterday’s events.

Why not Paleo???

Posted in Members, Nutrition on March 19, 2010 by Crossfit Sioux Falls

Voting for the Paleo Finalists or Swaping Recipes?

Now that we all have a solid 7 weeks under our belts and we all have tons of recipes at our disposal, what would make you not want to keep going?

I wanted to make something festive for St. Patty’s Day, but I am not a big corn beef and cabbage fan so I decided to investigate. I first used google and searched traditional St. Patty’s Day meals, and then I found something that Chris and I would both enjoy; Sheppard’s Pie with Chicken. It was so easy to make and even though I didn’t have all the ingredients I decided to “annie it” (a term we use because I never can follow a recipe, I always have to put my own spin on it). I grilled Chx, diced onion, green beans, yellow pepper, and mushrooms, sautéed that with low sodium chicken broth for 10 minutes, I added garlic, oregano, fennel seed, cilantro, and pepper. I steamed cauliflower in the microwave, and mashed it with a tablespoon of butter, a tablespoon of Dijon mustard, and a teaspoon (or to your liking) of olive oil mayo. I then added the chx mix to a casserole bowl and added cut up cooked sweet potato, topped it with the mashed cauliflower, put oven to 350 for 30 minutes and got the best darn Sheppard’s Pie I had ever tasted. It might have been the only Sheppard’s pie I have ever tasted, but it was sooo tasty!

Chris and I said to each other “I don’t know why anyone would want to eat any other way?”

It still tasted delicious, but I didn’t have that full sickly feeling when I was done with it. I have heard a lot of you talk about how sick you have gotten this weekend after splurging on pizza, bagels, ice cream, etc… well the great thing about Paleo is that we can make all of those treats we love, and they taste just as good if not better!!! This week Chris and I didn’t have time to plan due to our really busy week. We were leaving early and getting home late with no time to plan. What I realized is that you don’t even need a lot of time to cook Paleo meals!

So why would you want to feel bad after eating something unhealthy, when you can eat something that tastes just as good and feel GREAT?
So CrossFitters if you have any foods that you are craving after 7 weeks of not being able to have them, email me ask me or call me and I will give you a way to make it more Paleo friendly. Just because the Challenge is over doesn’t mean we have to go back to our old habits!!! We are all here for each other, and there is no better feeling than having a whole gym that supports you and is here to help!

CrossFitters: Post to the comments your favorite non – Paleo food and I will give you a Paleo recipe for it! No excuses!!! 3….2….1…. GO!!!!!!!