Archive for March, 2010

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!!!!!!!

Signs of OverTraining

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Nutrition on March 18, 2010 by Crossfit Sioux Falls

Resting is part of the process for RESULTS

The problem (good problem to have) with CrossFit is not lack of motivation but TOO MUCH motivation!

CrossFit workouts are fun, intense and you get some MAJOR Results! So it is potentially very addicting. We like to call it, taking a sip of the kool-aid:-)

It is easy to get hooked on doing two-a-days, working out everyday, and neglecting to rest and allow your body to recover. If this sounds like you, then you maybe guilty of OVERTRAINING!

According to Wikipedia: Overtraining is a physical, behavioral and emotional condition that occurs when the volume and intensity of an individual’s exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes.

Here are some sure fire signs that you may be overtraining…and if you are STOP, DROP, AND REST!
1. You repeatedly fail to complete your normal workout.
2. You’re losing leanness despite increased exercise.
3. You’re lifting/sprinting/HIITing hard every single day.
4. You’re primarily an anaerobic/power/explosive/strength athlete, and you feel restless, excitable, and unable to sleep in your down time.
5. You’re primarily an endurance athlete, and you feel overly fatigued, sluggish, and useless.
6. Your joints, bones, or limbs hurt.
7. You’re suddenly falling ill a lot more often.
8. You feel like crap the hours and days after a big workout.

Find more at:

Happy St. Patty’s Day

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

Happy St. Patty's from our crew to YOU

Events happening this Saturday!

The culmination of the Paleo Challenge…The VOTE!

Date: Saturday March 20th

Time: 11am

Where: CrossFit Sioux Falls

GRAND PRIZE: $600 per the Male and Female Winners Plus One Month of UNLIMITED Membership to CFSF

We will announce the Top 3 Men and Top 3 Women. The before and after pictures will be displayed and the PaleoHolics group will vote the winner of Best Male and Best Female. You must attend the vote to be eligible to WIN the Cash ($600 per winner) and One Month of UNLIMITED Membership.

Everyone is invited to attend (Family, Friends, and fellow CrossFitters). You guys have worked really HARD during this challenge this is time to celebrate YOU and the WINNERS.

Even if you did not complete the challenge please come and support the group and the WINNERS!

The CrossFit Sioux Falls Games Competition! **THIS CHALLENGE IS OPEN TO ALL LEVELS**

Date: Saturday March 20th

Time: When: Saturday, March 20th – All Classes

Where: CrossFit Sioux Falls

We will be having three different Levels

There will be 2 different WOD’s for the Beg/Intermediate & 3 for the Advanced.

The Top 3 Girls and Top 3 Guys In the Advanced Level will be eligible to go to the CrossFit Affiliate Cup In Denver Colorado, held on April 30th thru May 2nd

Entry Fee: $20 ($15 goes into the “kitty” for prize money)
All Proceeds will help lead the CrossFit Sioux Falls Affiliate team to Denver April 30th-May 2nd

Everyone is encouraged to compete (whether it is your 1st week or you have been here a year)

Bring your family and friends to watch and cheer you on! Let’s make this a great event.

Got Sleep??? Well you Better!

Posted in Nutrition on March 16, 2010 by Crossfit Sioux Falls

sleep, Sleep, SLEEP! We all need it. We all know we need it. So why do we get it?

Work, family, kids, homework, friends, social life, T.V, internet, etc…All the stresses of LIFE!

For most of us CrossFitters we have or are putting our Health way up high on our priority list.

Now within the health list of priorities SLEEP is at the TOP! Yep, the TOP!

“Sleep deprivation mimics many elements of the aging process. One could make the argument that how you feel when you are sleep deprived is likely how you will feel if you are both diabetic and old (sleep deprivation dramatically impacts insulin sensitivity). Improved sleep time and quality will help you: Lean out, avoid depression, autoimmunity, heart disease…it might even help you be a better athlete. This is a very interesting article for me in that coaches simply tried a schedule more conducive to better sleep and they saw immediate performance improvements in their players. They also dumped the AM shootaround session and saw improvements. More down time, less junk “mileage”.” Taken from Robb Wolf site.

Sleep is an integral part of living a healthy life and I am going to recommit myself to this task! I’ve read a bunch of sleep advice and the common threads are as follows:

1.Make a regular sleep schedule, including weekends.
2.Use your bed for sleep and sex only, use your laptop, watch tv and do your homework someplace else.
3.Avoid eating large meals, caffeine and alcohol at least 3 hours before bedtime. Alcohol may make you sleepy at first but it fragments your sleeping stages and a small snack is ok if you have an empty stomach.
4.Create a bedtime ritual, reading a book or taking a hot bath are both good recommendations. The bath will raise your body temperature and as you cool down your body will fall into a sleep state more naturally.
5.Make sure your sleep environment is dark, quiet and cool. Make sure you have good blankets though!
6.Exercise regularly. This is best performed during the daytime or no more than 3 hours before bedtime.
7.Go to sleep when you’re tired. Sounds obvious, but if you are in bed with the lights out for more than 15-20 minutes, get up and do something else until you get tired.

This List is taken from:,cntnt01,detail,0&cntnt01articleid=250&cntnt01returnid=15

So hit the sack! And take the same responsible approach you do about your job/career and get some zzz’s

CrossFit Sioux Falls – Athlete of the Week

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

Welcome to the Hefty Gun show

Some folks are in the right frame of mind from the get go. Jenny Hefty, is one of those types of people. We have been impressed by her level of intensity and enthusiasm from day one. She possesses the right attitude has been the key to her success.

Jenny we appreciate all you do for the CFSF community…THANK YOU!