Archive for May 25, 2010

CFSF Rules to Live By…The CFSF 10 Commandments!

Posted in Crossfit Philosophy, Lifestyle, Members, Nutrition on May 25, 2010 by Crossfit Sioux Falls

Mary and Bolge Strategizing pre-WOD

This is one of the greatest “Goal” questions I have ever heard, “If you knew exactly what it would take win (hit all of your health and fitness goals), when would you do it?”

Let’s take a self evaluation check right now…Stop whatever you are doing for a minute and ask yourself these very important questions:

-How long have I been doing CrossFit?
-What are MY Goals? Not the B.S. lose weight, get fit, blah, blah, blah…No REALLY, what are my REAL goals?***Do you even have goals?…If you don’t you are in trouble:-0
-Have I done everything in my power to get to MY goals?

So what if I told you if you could follow a list…a very simple list, you could achieve those goals…GUARANTEED, NO MATTER WHAT, NO DOUBT ABOUT, WITHOUT A SHADOW OF A DOUBT, GET IT DONE EVERYTIME!!! Well herrrrre you go:

1-Do CrossFit 5 days a week: Now don’t get me wrong, if you do 3 days a weeks currently you are on a great plan and building a foundation for success, you will get a ton a of results, but I will be honest this will not get you bulletproof, life changing, earthshattering results!
***Reason why this is #1 versus nutrition/sleep or any of the other ones is because in our opinion everything begins and ends with your WODs, you will be much more motivated and accountable if and when you begin the habit of a 5 day a week WOD program.

2-Adopt a Paleo/Primal eating lifestyle: It’s all about performance, a lean bodyfat, and building and maintaining muscle mass (that’s right ladies MUSCLE! Don’t worry muscle make you look like Annie and not Nicole BASS) What you eat will dictate up to 80% of how you look and how you will feel. It’s that simple. If you don’t know where to start: Do these 3 things:
-Read the Paleo Diet and Primal Blueprint
-Start attending our PaleoHolics class
-Cook, cook, cook, you MUST be able to cook to succeed. If you don’t cook or don’t like to, then suck it up and learn how to do it and like it! Nobody was born a cooker we all started from Day 1.

3-Sleep: Ahhhhhh! I know, I know…I don’t have time to sleep! I work, I have kids, I can’t go to bed early, I have trouble sleeping…blah blah blah…yaddy yadda ya
Listen up sleeping is a habit, just like breathing, starting a CrossFit program, changing your diet, etc etc. If it’s hard for you it’s because you haven’t been doing for a really long time. And with that it is going to be a hard maybe long adjustment, but you can do it. There are plenty of tricks, habits and things you can do to change that. We will provide more of this at a later blog. But for now, google, wikipedia, research it.

4-Drink ALOT of Water: Think about this one logically. If our body is made up of 78%ish of water and if we breathe, move a single muscle, walk, talk, sleep, WOD, blink our eyes, go to the bathroom, sweat we will use that water. My guess is you will NEED to replenish that multiple times a day if you plan on doing more of it.

5-Get YOUR Family and Friends involved: I know, this can be a tough one. We can only invite, suggest, persuade and encourage them but it is on them to go. At least express to them that this is very important to you (this would also be a good time to tell and explain to them YOUR REAL Goals) and when they see you looking, feeling and acting more plesant they will do 1 of 2 things: they will like the new you better than the old you or they will ask about it and want to check out whatever you are doing. The reality is if you involve important people in your life with CrossFit and Paleo they will help hold you accountable and you will help hold them accountable…it’s a WINWIN:-) It’s also really cool to share this AWESOME stuff with loved ones.

Look out for a future post of the 6-10.
*These are in order BTW*

Now some of you are like, “Well Chris, I already do that…DO YOU? And some of you might say, “Damn Chris, that is HARD! There is NO way I can do that.” Then Recco (i.e. Chris Mello) says, “Well why can so and so do it and you can’t? and “How come this person that has less money, less time, more kids, a crappier car, less athletic ability, How come she is getting it done (results/following the plan) and YOU aren’t!?

Hey I said they were simple…not easy:-)

So, how do you stack up with the first 5 Commandments? Any thoughts? Please post.

This Week’s Announcements and Events Upcoming:

All Saturday Classes are Park WODs: Join us at Spellberg Park for 830a, 930a, and 1030a followed by a Post WOD BBQ.
Nancy 7 Week Challenge Announced: Prelim’s June 26th, Finals Aug 14th. Open to ALL LEVELS. Sign up at the Box
CrossFit Teens: starts next week!!! Inquire within