Archive for April, 2010

Good Luck CFSF Affiliate Cup Team!

Posted in Members, Sioux Falls Community on April 30, 2010 by Crossfit Sioux Falls

Here is the Center where the Affilate Team is Competeing today

Good Luck to our CFSF Affiliate Cup Team! They are competing today in Castle Rock, CO in the Regional Affiliate Cup Challenge for CrossFit to see who the fittest CrossFit Affiliate in the world is!

Stay up to date with them on Matt Byers twitter account: he is doing a great job updating it as the day develops.

CFSF Rules to Live By: Throw away your scale!

Posted in Crossfit Philosophy, Lifestyle, Members on April 29, 2010 by Crossfit Sioux Falls

Kimmy and Amy are taking their FITness to the next level

For those of you who have been CrossFitting for a while know that CrossFit is a very very different way of getting FIT vs. the traditional/globol/commercial gym way.

Counting calories, FAT free diets, slim fast BS, and weighing yourself every 10 minutes is NOT the way to get FIT PERMANETLY!

When you CrossFit gaining weight is a “GOOD” thing:-)

CrossFitters know that when you gain weight you gain MUSCLE.

CrossFitters know that muscle is our BFF because muscle is the only natural and best FATburner on the market.

CrossFitters know that muscle burns FAT 24/7.

CrossFitters know that muscle helps us not only prevent injury but also help you heal previous injuries faster and better.

Lastly, CrossFitters know that muscle makes you lean, long and strong.

When you have a ROCK HARD Body do you really care how much you weigh on that “SCALE”…I think not:-)

So CrossFitters tell us your “throwing away the scale story”.

And if you haven’t throw that scale away yet…what are you waiting for???

CrossFit Games: A Global Event of the Sport of Fitness

Posted in Crossfit Philosophy, Events on April 28, 2010 by Crossfit Sioux Falls

Over the past three years, the growth of CrossFit across the globe has led to a bigger, better CrossFit Games competition. This weekend marks the midwest regional qualifiers in Castle Rock, CO. CrossFit Sioux Falls is sending 6 of our best athletes to compete in the Affiliate Cup Midwest Regionals. The Midwest Regionals will have over 30 different affiliates in the Midwest region competing for 6 spots to qualify for the CrossFit Games in Los Angeles, CA this July. Click HERE for a brief history of the CrossFit Games.

We are so proud of our athletes and wish them the BEST of luck as they go to Colorado to put CrossFit Sioux Falls on the map. Lets here it for our athletes:

Mary, Annie and Liza

Browny and CPete

And last but not least, Big NICK

Why Try ….. Just Do!!!

Posted in Crossfit Philosophy, CrossFit Workouts, Uncategorized on April 27, 2010 by Crossfit Sioux Falls

When I looked up the word try in the Webster’s Dictionary here is what I read:
Try: “To make an attempt at”.

When Chris and I lived in Los Angeles, I remember a phrase he used to live by: “Using the word Try is just an easy way to let yourself off the hook”. Every time we say we will “try” we are giving ourselves an out to the situation! For example, I remember in the beginning of CrossFit I would look at a weight or WOD and think “well I guess I’ll try to do it” (basically saying if it gets too heavy or to hard I can drop down in weight or scale it). I had already given myself an out before I even started!

By giving yourself an out, you will never be able to reach your full potential in life and in CrossFit! Now I look at a weight that is intimidating or WOD’s that look impossible and say “I’m going to do this or I’m going to kill this” etc…. I have now given myself NO OUTS!

Words are very powerful, and the more we tell ourselves we can and we will the more successes we will see!

Crossfitters… I challenge you to no longer say “try” and tell yourself you can, and the results will astound you!

Written by: Annie Mello

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on April 26, 2010 by Crossfit Sioux Falls

Zach in March 2009

Zach Today

Congrats to Zach Campbell as this week’s AOW!

Zach is a former collegiate athlete from Augie. He came to us back in March of last year. He started then at the 330lbs range. He was frustrated with his fitness and ready to make a change. Last week Zach told me he is down to 274lbs! And every week he is improving his overall strength and conditioning.

Zach brings a lot of intensity and excitement to the noon class and we look forward to seeing him when he walks through the doors.

Thank You Zach for all you bring the CFSF community! You are appreciated.

To Scale or Rx’d a WOD…that is the Question What is YOUR Answer???

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

Pigs on ice skates anyone?

When should you scale a WOD, if at all?

As an athlete/member, what goes through your mind when you see a workout that you know you can perform RX, but at the same time will take you twice as long to perform?

Should you scale the workout?

Or is the time component irrelevant to you? What is more important – finishing the workout regardless of how long it takes you, or, scaling the workout so that you preserve the stimulus and are able to maintain a high power output (i.e. high intensity) throughout the entire WOD?

Post thoughts to comments.

Topic found from

10 TENdencies of a CrossFit Athlete

Posted in Crossfit Philosophy on April 22, 2010 by Crossfit Sioux Falls

We call this Kettlebell Tango Line

Thought is was a cool blog
By: Mario Ashley
Crossfit Redline, Naples, FL

1. The stopwatch is your best friend, NOT your enemy.

2. When, dealing with injury (notice I said when, not if) stop what your doing and take care of it. Period.

3. Standards are also your best friend, NOT your enemy. Without them we would never know our true potential.

4. There is no such thing as weakness if you work at them often enough.

5. Know your strengths and keep them that way.

6. Smile: It cost nothing but means everything.

7. Once you have mastered the mechanics of a movement it’s your duty and obligation to teach it to others. A great coach is a by-product of a great athlete.

8. If you don’t like the Zone Diet then consume 40g of Carbohydrates, 30g of Protein, and 30g of Fat with each meal.

9. Goals: We all have the same kinds of goals just different degrees.

10. Nobody is forcing you to do Crossfit so have FUN with it.

Thoughts? Agree/Disagree? Anything to add?

CrossFit Sioux Falls – Slogans for Avera Breast Cancer Race

Posted in Members, Nutrition, Sioux Falls Community on April 21, 2010 by Crossfit Sioux Falls

Here are the top ones:

Put your initials under the slogan your vote for (one vote only). We will tally up the votes from the whiteboard at the end of the Saturday classes. The slogan with the most votes we will use on our shirts for the race. All CrossFitters are able to vote whether they run in the race or not.

Why ask Why….

Posted in Crossfit Philosophy, CrossFit Workouts on April 20, 2010 by Crossfit Sioux Falls

Great Blog thanks CFLA:

“For true success ask yourself these four questions: Why? Why not? Why not me? Why not now?” – James Allen

Is asking, “Why” always necessary or productive? Does knowing the answer to that question rob you from an experience you need to have without necessarily knowing why? Or how about this… if you ask why, and don’t get/know/understand the answer, do you stop, quit, and/or shut down, or do you continue down this line of questioning… Why not? Why not me? Why not now? If you do, does it inspire you to get or keep going, that there is no reason not to? And if your answer is, “It depends…”, what does it depend on?

If you seek out a teacher/coach/mentor and ask him/her to teach you how to do something… and he/she gives you something to do that you don’t understand… do you ask, “Why?” Why? If you trust that person to teach you – why is it important that you know why? In the first clip below from the Karate Kid (one of my favorite movies of all time), what would have happened if Daniel-son quit because he didn’t get an answer to all the questions, bells and whistles going off in his head when Mr. Miyagi tells him to wax the car, sand the floor, and paint the fence? Do you get stopped when someone can’t or won’t answer that question for you?

Have a little faith… sometimes asking “Why not?” might be a better place to start… Enjoy the clips!

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on April 19, 2010 by Crossfit Sioux Falls

Congrats to this week’s Athlete of the Week – Patrice Howley!

Patrice is one of the most dedicated CrossFitters we have at CFSF. She trains 5 days a week, is constantly reading and watching videos, and working on her weaknesses at the box every week. Two weekends ago Patrice attended the Movement and Mobility certification to further her knowledge is mobility and flexibility. Patrice next goals is to get her Level 1 cert in the fall and compete in the sectionals next year for the CF games.

Patrice keep kickin butt we are very excited for our future together!

Thank you for all you do and bring to our CFSF community.

We appreciate you.