Archive for April, 2010

Do you attack your weaknesses, or do your weaknesses attack you?

Posted in Crossfit Philosophy, CrossFit Workouts, Members on April 16, 2010 by Crossfit Sioux Falls

I once had a coach tell me, “Spend 70% of your time refining and perfecting your strengths, spend the other 30% improving weaknesses.” I completely agree, an athlete should stick to his/her guns and do what makes them effective at that specific sport or activity. But what about the rest of us who don’t have that specific set of demands or tasks? What about those of us that need to be ready for anything (for life)?

The great thing about CrossFit is that it will (sooner or later) find your weaknesses and (without doubt) attack them. If a person only did what they enjoyed or what they were good at, they would never grow or improve; they would become stagnant.
Remember the list of 10 general skills? :
endurance, stamina, strength, power, flexibility, speed, coordination, agility, balance, and accuracy…

Knowing that the goal is to become as able in all ten as possible, where are you weak? And, more importantly, what are you doing to fix that? Improving weaknesses not only makes you more well-rounded and prepared for everything, but could also help to improve your strengths as well…

Don’t talk about It, be about It,

CrossFit To+al: This Saturday…Be There!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Members on April 14, 2010 by Crossfit Sioux Falls

Here is the Women of our CFSF FTS Affiliate Team going to Denver at the end of the month

With the CrossFit To+al this Saturday he is some clips from the creator of the CrossFit To+al Mark Rippetoe to fine tune your form to reach your full potential.

Back Squat:



For the full description read this:

Sign up on the class schedule this is an event you do not want to miss!

The Great Calorie Vs. Hormone Debate

Posted in Crossfit Philosophy on April 13, 2010 by Crossfit Sioux Falls

We have such Awesome Athletes at CrossFit Sioux Falls!

We found this from check it out and let us know what you think!

When looking at food (CALORIES) and how specific nutrients cause changes in body weight, there’s a great debate in the field of nutrition. The understanding of bioenergetics and how human beings utilize, produce and store energy from food is a complex process that’s still misunderstood. Here are the two sides of the debate…

1. The energy balance equation, which basically states that in order to loss/gain weight, you have to eat less/more calories. Energy in = Energy out + Change in Body Stores

2. The calorie theory is flawed. It’s about the quality (carb/pro/fat) of calories and their effect on HORMONES, not the quantity that influence changes in body weight. Insulin: Body Weight and Energy Production

I find this stuff fascinating. Maybe you will too…?

Buck Furpees Baby

CrossFit Sioux Falls – Athlete of the Week

Posted in Crossfit Philosophy, Members on April 12, 2010 by Crossfit Sioux Falls

Pic of Nikki to come. Rambo says Congrats too

Congrats to Nikki Van Roekel for becoming our next Athlete of the Week.

You won’t find a more consistent, hard working and positive Super Momma than Nikki at our box.

Thank you Nikki for all you bring to our AWESOME community.

We appreciate you.

Upcoming Events at CFSF;

April 17th (This Saturday!) CrossFit To+al: The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in exestence, for developing and testing functional strength. This is our 3rd time doing this event. Part Time Members are to bring a $5 drop in fee for this event. Unlimited Members are Free.

May 8th: Avera Race Against Breast Cancer: Join our CFSF team as we run the 5k portion of the race. Click the Avera link on the right column to join our team and donate to the cause.

CrossFit Sioux Falls – Post WOD Nutrition

Posted in Uncategorized on April 9, 2010 by Crossfit Sioux Falls

That makes my hands hurt just reading it. Thx Karle

Taken from our June 23, 2009

Previously we discussed pre workout nutrition. Today is all about Post Workout Nutrition. Post workout is the most critical phase because your body is better prepared to receive and store nutrients (i.e. carbs) than at any other time during the day. You basically have a 30-60 minute window of opportunity to take advantage of it.

Here are a couple of goals to abide by:
1 – Replace expended carbohydrate stores: Take in at least 3/4 of a gram of carbs per pound of bodyweight. It is also best taken in a liquid rather than a solid form.

2 – Rehydrate: Begin to taking in 16oz of liquid for every pound of lost during exercise. You may not be able to accomplish this within 30 minutes after your workout so continue hydrating throughout the day.

3 – Provide Amino acids for recovery of muscles during exercise: It is possible to use 30 grams of muscle protein for fuel in one hour of an intense workout!

Information provided by the Paleo Diet for Athletes. For more tips get the book:-)

CFSF is running in the Avera Race Against Breast Cancer

Posted in Lifestyle, Members, Sioux Falls Community on April 8, 2010 by Crossfit Sioux Falls

530pm group waiting for a Six Pack Abs Finisher

The Avera Race Against Breast Cancer is one of the most popular races in Sioux Falls. We are really excited because this is the 1st race CFSF is involved in as a team. We are participating in the 5k race.

To sign up under our team click the white Avera Race banner to the right under the events. Then…
-Go to 1st time participants, click to register, fill out the form
-Click join an existing team
-Type in CrossFit Sioux Falls
-Complete the rest of the registration process.

Shirt Slogan Contest

We will be having shirts made for the race. Shirts will be $10 to just cover costs. For the slogan contest there will be a sheet in the gym to write a catchy, cool, innovative slogan that puts our stamp on the race. For those of you familiar with the race the shirts are a popular way to set your team a part from everyone else. Slogans must be in by Thursday April 22. All of the race participants will vote of the best slogan Friday April 23 and the winner will not have to pay for their shirt:-)

The Details:


Saturday, May 8, 2010
Rain or shine!
8:00 AM Race Begins! (staggered start times)

Avera McKennan Fitness Center
3400 S. Southeastern Avenue
Race Day Events

7:00 am- Team Photos (available for teams of 15+ ; other stipulations may apply)
7:30 am- Survivor Group Photo
7:45 am- Warm Up with Jackie Haggar-Tuschen
8:00 am- Avera Race Expo, Breakfast Buffet, and Survivor Pavilion Open
8:00 am- The Race Begins with the Survivor Start! (Please note that race starts will be staggered)
Post Race- Runner & Team Awards

For more info go to:

Lets show Sioux Falls the POWER of the CrossFit Sioux Falls community!

Contact us with any questions.

100 Day Burpee Challenge!

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on April 7, 2010 by Crossfit Sioux Falls

Perfect Pushup by Tonna requires nothing fancy just a PVC pipe

CrossFit is all about doing whatever, whenever at anytime. So we would like to introduce to you CFSF 100 day burpee challenge…That’s right not even with one day of notice. The reason: The CrossFit Games is exactly 99 Days from today. So actually it started yesterday:-))) Annie and I are in whose with us???!

For a great complete description of this challenge; we have taken this from a former CFSF CrossFitter now CF Fargo Affiliate in progress, Garrett Strating:

“Starting today April 6th all participants do one burpee, adding a burpee each day until reaching 100 burpees on the 100th day! All burpees will be done to CrossFit Games standard.
If a participant wishes to join the challenge after April 6th (yesterday:-) they may buy-in, do the total burpees for that day as well as all of the burpees missed since the beginning of the Challenge. Burpees done in a regular workout can count towards that days total but excess burpees cannot be carried over to the next day. For example, today April 7th is technically Day 2, so to buy-in you need to complete 1 burpee for yesterday and 2 burpees for today. The burpee challenge will be on the honor system, there will be no official forum other than your word.”

CrossFit Games Burpee Form Standard:
Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.
This will be a tough Challenge and 100 days a considerable amount of time to commit, so lets get motivated and hold eachother accountable…before you know it, we’ll all be able to say we completed the “100-Day Burpee Challenge”!!!!

A great thread about the challenge:


Sign your name on the board by the north door if you are in. We will update it M-F

What to Eat Before a CrossFit WOD???

Posted in Nutrition on April 6, 2010 by Crossfit Sioux Falls

We work HARD so eat PROPERLY!!!

The question is always asked, “What should I eat before a workout?” I find people don’t eat anything or eat the wrong food resulting in a much lower performance, headaches, or stomach aches and limits their bodyfat and “toning” goals

Taken from our June 9th Blog and found in the Paleo Diet for Athletes.

Here are some pre workout nutrition tips:
-Consume 200 to 300 calories per hour of exercise: is dependent on your body size (of course).
-Stock up on carbohydrates you are about to deplete.
-Keep the meal low in fiber: fiber in foods make it dense and takes more time to digest. Digesting and working out at the same time is not a good combo:-(
-Include protein especially branched-chain amino acids (BCAA): Amino acids are the building blocks of protein. Certain amino acids, the “essential” ones, are critical for your health and fitness and must be in the foods you eat because you body can’t produce them.
-Hydrate Well: When you are thirsty you are already dehydrated. Drink water all day long and an even pace.
-Take in water only in the last hour before you workout: to prevent an influx of sugar to the blood, followed by the release of insulin to control it.

Here are some examples that can be consumed around an hour before you workout. You should select those that appeal to you while being tolerated by your body. So it might take some trial and error.

-Fruit with Eggs: eggs loaded with protein and BCAA’s combine it with a low fiber fruit (banana, peaches, cantaloupe, honeydew, and watermelon).
-Applesauce mixed with protein powder: look for unsweetened applesauce. Low in fiber and you will get the protein in too (I prefer whey protein)
-Baby food, including animal products: yep…baby food. It is easily digested.
-Liquid meals: shakes or blended foods absorb quickly if your stomach can handle it, go for it.
-Sports bars with protein: I have to admit this is a regular one for me because of the convenience.

That should give you some ammo.

Love to hear your thoughts.

CrossFit Sioux Falls – Athlete(s) of the Week

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

These two are rowing their way right into ELITE FITNESS

Man I love a good POWER Couple! Congrats to Justin and Amy Koch for becoming our 3rd ever couple Athlete(s) of the Week!

Justin and Amy started just 6 weeks ago, and boy are they moving in the right direction! From the moment they began at CFSF they are proving once again that hard work, consistency, and jumping right into PaleoHolics can pay off with great results right away. Every week we see the two of them come in and watch their performance continue to improve. Every Day they bring an AWESOME attitude, always introducing themselves to a fellow classmate, while eager to learn new movements and improve themselves.

Justin and Amy we appreciate you and everything you two bring to CFSF!

Thank You!

One Day at a Time at CrossFit Sioux Falls

Posted in Lifestyle on April 2, 2010 by Crossfit Sioux Falls

Chris, Michelle and I were filing through some old pictures from the blog. It’s crazy to compare the way people have changed from a year ago, or even just this past fall. Not just in appearance and level of fitness, but also the person as a whole.

This made me think, huge changes like these are so noticeable comparing now with a year ago. What about all of the hard work and discipline (and personal change) that took place between point A and B? It’s so easy for us to think that our goals will happen immediately if we work hard. The hard truth is that any goal or any worthwhile thing we pursue can only happen one way; one day at a time.

Habits (good or bad) aren’t built in a day, but actually several days of the same, consistent action. Weight loss doesn’t happen in a week, it happens in weeks and months. Gains in strength, flexibility, [insert weakness or goal here]; they all take consistency, time, and progression. Every gain you want to make or goal you want to achieve takes time.

When you get discouraged, remember this. Tomorrow is another day, come back and keep working hard; one day at a time.
Don’t talk about It be about It,