Archive for March, 2010

CFSF Rules to Live By: “The O.T. All Out Effort Principle” vs. “The Piker”

Posted in Crossfit Philosophy, CrossFit Workouts, Members on March 12, 2010 by Crossfit Sioux Falls

Soon after you start coming to CrossFit Sioux Falls you learn how to release the animal inside of you. Most people don’t realize how hard they can truly push themselves. But when the music starts blasting, the weights are getting thrown around and 15 other CrossFitters are cranking it, you find yourself in that WOD ZONE and nothing can stop you…Ever feel like that?

Which brings us to our next Rule to Live By: “The O.T. All Out Effort Principle”

“O.T. All Out Effort” is pushing yourself to the very last second… The very last no matter what!

Two things happen every day during a WOD.
1. You O.T. it!
2. Or you don’t and you are a Piker.

For example, here are two Scenario’s of the difference between “O.T. All Out Effort” and a “Piker”

Wednesday’s WOD was the “chief”: 5x Cycles of as many rounds as possible in 3 minutes of 3 Power Cleans, 6 Pushups, 9 air squats..then rest 1 minute. You are in cycle 3 of the Chief you just finished 4 rounds and you have 15 seconds left…what do you do?
“O.T. All Effort”: You don’t care how many seconds/rounds are left because you are too busy pushing and working until the very last second!!! “Piker”: You stop because you have 2 more longggg rounds to go and you want to “save” your energy.

-Next Scenario-

You are 30 seconds away from finishing an AMRAP 20 minutes of Wall Balls, KB swings, and Pushups, you have just completed your 9th round and they is no way you will hit your goal of 10 rounds…what do you do???
“O.T. All Out Effort”: You complete that last pushup & jump up and start the next round! And fight for every last second until the clock hits 20MINS!
“Piker”: You bag it and give in to your fatigue and let the last 30 seconds eat away while everyone else is working HARD!!!

Have you experienced O.T. Effort or were you a Piker?

O.T. All Out Effort is the magic formula for success. It gets you from getting results to getting UNBELIEVABLE RESULTS! Not only that, it gets you to believe in yourself, have confidence in yourself, and build bullet proof mental toughness where no matter what happens in your life you will succeed.
The great thing about CrossFit is you have an opportunity daily to make that O.T. Effort happen all the time and a place that encourages, supports and pushes you to get there.

Thoughts? Comments? Stories? Post them!

Butter is BACK

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

Did you know that adding butter to a serving of vegatables will increase the body’s ability to absorb the nutrients by as much as 80% ?

Did you know that short-chain and medium-chain fatty acids, like butterfat from cows have antimicrobial properties that protect us from viruses and harmful bacteria in our gut?

Or that butter is immediately absorbed by the body and used for quick energy making it a great food source for athletes?

Read the Full Blog Post by CrossFit Oakland HERE

CFSF “Workout Pants Exchange Program”

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

The Deal is going down with Jaime and Jen

Happy Wednesday Everyone!

Because we are a RESULTS based fitness program, we constantly have members with their pants FALLING OFF…Literally. So if you are in need of new, leaner, and tighter workout pants. No FEAR…The CrossFit Sioux Falls “Workout Pants Exchange Program” is HERE!

The CrossFit Sioux Falls “Workout Pants Exchange Program” is completely voluntary and a lot of fun!

So if you are experiencing difficulty keeping your pants ON during a WOD then let us know…we may have the exact pant size YOU need:-)

Tell us your “pants falling off experience”. And if you are in need of this new exciting program.

Onward to ELITE FITNESS!!!

Throw All of Your Excuses OUT!!!

Posted in Crossfit Philosophy, In the News on March 9, 2010 by Crossfit Sioux Falls

When Chris and I went to the Affiliate Gathering in Miami, we heard a man by the name of Kyle Maynard speak. Kyle Manard, an inspiration in his own right, and also a CrossFitter. Below is a video of him discussing functional training and how important and applicable it is for life. If you’re curious about Kyle and want to know more about his story, google him – he has truly lived a remarkable life. It’s an honor to have him as a part of our awesome CrossFit community! Watch this and you will really have NO EXCUSES!

Athlete of the Week

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

This week’s AOW is Ashley Hobbs!

Ashley knows exactly what it takes to excel in CF. She works hard, is always eager to learn, is eager to help others and is consistent with her attendance and effort. She is currently in the last week of our Paleo Challenge and her results will speak for themselves.

Ashley you are just scratching the surface on what you can accomplish with CrossFit Sioux Falls we are so lucky to have you. Keep up the great work!

Thank you for all you do!

Today’s WOD

2 Part:

1- Karen: 150 Wall Balls for Time

2- Annie: 50-40-30-20-10
Double Unders

CFSF Rules to Live by: Sign Up for Classes to Avoid New Burpee Penalty

Posted in Members on March 5, 2010 by Crossfit Sioux Falls

This is a follow up from last Monday’s email:

Effective This Monday March 8, 2010: Online Scheduler Burpee Punishment!

We are experiencing great growth at CFSF. We are implementing this plan for the integrity of all CFSF CrossFitter’s and to help the larger classes remain organized.

Sign up for your classes on the online scheduler to avoid burpees! If you do not sign up online through our MindBody scheduler for each class you attend it is mandatory you complete 50 BURPEES…thats right 50 BURPEES, and burpees will accumulate by 5 reps every time you forget to sign up!

However; you can avoid these burpees by contributing to a $2 donation to The *”Shawn Poe Goes to Haiti”* We will let you know how if you choose that path.


Remember, when you sign up for a class – GO! If you need to cancel, our policy is 4 hours in advance, so that your buddies have an opportunity to attend. If you are having trouble getting into a class, sign up a little further in advance. Again, be considerate of your CrossFittin’ comrades!

We appreciate everyone’s cooperation.

If you have any questions please contact us.


Chris and Annie

Why CrossFit Matters

Posted in Crossfit Philosophy, Members on March 4, 2010 by Crossfit Sioux Falls

Pete and Broxx just finished a Business Casual Rowing WOD

The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perserverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and most easily learned at our gym. Even clients who have found spectacular success in business, sport, war, or love find their most important values buttressed, refined and nourished in rigorous training”
– Greg Glassman

For those of us that do CrossFit. We all know it takes a certain kind of person to do CrossFit.

Simple question CrossFitters: Why does CrossFit Matter to YOU?