Archive for May, 2010

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on May 17, 2010 by Crossfit Sioux Falls

Holly back in Oct 09...More CFSF throwback pics to come this week

Congrats to Holly Van Hofwegen!

Nothing makes us happier as we are blasting through our 2nd year of business seeing more and more CrossFitters embarking on their 1 year anniversary. Holly is quickly approaching her 1 year anniversary on June 1st and we couldn’t be happier for her. Holly is a former colligate volleyball player and has always been athletic and fit her entire life. Now that college is over with CrossFit is her sport of choice now. We have seen amazing results from Holly over the last year and she just keeps continuing to impress us. Holly is always working hard, helping other and a constant positive motivator every class she attends.

Holly THANK YOU for all you do and all you bring to the CFSF community YOU are greatly appreciated!


May 17-22: CFSF ThrowBack Week: Every WOD this week is one we have done before. Step up to the challenge this week and show your improvement.

Park WODs start this week!!! Tues and Thurs at 430p. Sign up online

NEXT WORKOUT CHALLENGE IS SET: The NANCY CHALLENGE IS SET; Prelim and Final Dates will be posted this week

CFSF Checklist for Success

Posted in Crossfit Philosophy, Members on May 14, 2010 by Crossfit Sioux Falls

Ever wonder???

-What shoes should I wear?
-What supplements should I take?
-How do I learn how to kip better?
-What is this Paleo diet all about?

Available now. Inquire within:-)

A Week Glance at a Daily look at the GLOBO Gym

Posted in Crossfit Philosophy, Lifestyle, Members on May 13, 2010 by Crossfit Sioux Falls

Got Sprints?

A very funny story for those of us that “used” to go to a GLOBO GYM…Thanks Cassie


If you read this without laughing out loud, there is something wrong with you This is dedicated to everyone who ever attempted to get into a regular workout routine.

Dear Diary,
For my birthday this year, I purchased a week of personal training at the local health club.
Although I am still in great shape since being a high school football cheerleader 43 years ago, I decided it would be a good idea to go ahead and give it a try.
I called the club and made my reservations with a personal trainer named Christo, who identified himself as a 26-year-old aerobics instructor and model for athletic clothing and swim wear.
Friends seemed pleased with my enthusiasm to get started! The club encouraged me to keep a diary to chart my progress.
Started my day at 6:00 a.m. Tough to get out of bed, but found it was well worth it when I arrived at the health club to find Christo waiting for me. He is something of a Greek god– with blond hair, dancing eyes, and a dazzling white smile. Woo Hoo!!
Christo gave me a tour and showed me the machines.. I enjoyed watching the skillful way in which he conducted his aerobics class after my workout today. Very inspiring!
Christo was encouraging as I did my sit-ups, although my gut was already aching from holding it in the whole time he was around. This is going to be a FANTASTIC week!!
I drank a whole pot of coffee, but I finally made it out the door. Christo made me lie on my back and push a heavy iron bar into the air then he put weights on it! My legs were a little wobbly on the treadmill, but I made the full mile. His rewarding smile made it all worthwhile. I feel GREAT! It’s a whole new life for me.
The only way I can brush my teeth is by laying the toothbrush on the counter and moving my mouth back and forth over it. I believe I have a hernia in both pectorals. Driving was OK as long as I didn’t try to steer or stop. I parked on top of a GEO in the club parking lot.
Christo was impatient with me, insisting that my screams bothered other club members.. His voice is a little too perky for that early in the morning and when he scolds, he gets this nasally whine that is VERY annoying.
My chest hurt when I got on the treadmill, so Christo put me on the stair monster. Why the heck would anyone invent a machine to simulate an activity rendered obsolete by elevators? Christo told me it would help me get in shape and enjoy life. He said some other crap too.
Buttboy was waiting for me with his vampire-like teeth exposed as his thin, cruel lips were pulled back in a full snarl. I couldn’t help being a half an hour late– it took me that long to tie my shoes.
He took me to work out with dumbbells. When he was not looking, I ran and hid in the restroom. He sent some skinny witch to find me.
Then, as punishment, he put me on the rowing machine– which I sank.
I hate that demon Christo more than any human being has ever hated any other human being in the history of the world. Stupid, skinny, anemic, anorexic, little aerobic instructor. If there was a part of my body I could move without unbearable pain, I would beat him with it.
Christo wanted me to work on my triceps I don’t have any triceps! And if you don’t want dents in the floor, don’t hand me the stupid barbells or anything that weighs more than a sandwich.
The treadmill flung me off and I landed on a health and nutrition teacher. Why couldn’t it have been someone softer, like the drama coach or the choir director?
Satan left a message on my answering machine in his grating, shrilly voice wondering why I did not show up today. Just hearing his voice made me want to smash the machine with my planner; however, I lacked the strength to even use the TV remote and ended up catching eleven straight hours of the Weather Channel..
I’m having the Church van pick me up for services today so I can go and thank GOD that this week is over. I will also pray that next year my husband will choose a gift for me that is fun– like a root canal or a hysterectomy. I still say if God had wanted me to bend over, he would have sprinkled the floor with diamonds!!!

Do you remember these days?

How does YOUR CrossFit WOD week look vs this story above?

Tell us.

Hit the Sack!

Posted in Crossfit Philosophy, Lifestyle, Members, Nutrition on May 12, 2010 by Crossfit Sioux Falls

Instead of Coffee Talk think GHD Talk

Having enough time in a day is becoming harder and harder to come by. So what do “most” people do is sacrifice their health.

So what are you going to do sacrifice…
Preparing healthy meals?
How about less sleep?

It is sad to say that sleep seems to go first. Which honestly should be at the TOP of YOUR list!!!

Some people will tell you they “only need 5 hours”, while this may be true from a ‘functional’ standpoint, their health and waistline may be paying the price BIGTIME!

The effects lack of sleep has on the body are numerous – hormonal changes, blood sugar regulation, increased cancer risk, obesity and many more. Now there’s even more research to support the argument that sleep is NOT over rated when it comes to weight regulation. These new findings showed that subjects sleeping only 4 hours per night consumed about 600 more calories per day than those getting 8 hours of shut eye. The sleep deprived also experienced greater feelings of hunger and tiredness throughout the day. The study did find that less sleep equated to more physical activity, although the amount of extra movement did not make up for the additional caloric load.

So, pick it???- the Late Show, finishing the playoff game, or the taking that time to hit the sack??? Your decision may ‘weigh’ more than you think!

So tell us how much sleep you get a night.

Any tricks you do that helps you get to bed and sleep faster and better?

Found on:

Burpee Challenge Update…Where you at???

Posted in Crossfit Philosophy, Lifestyle, Members on May 11, 2010 by Crossfit Sioux Falls

Day 36…628 to buy in!!! 64 Days left!!!

Let’s talk about challenges.

How does this burpee challenge stack up to challenges you have faced in your life?

Work challenges? Family challenges? Financial? Sports (current or in the past)? Etc…

Tell us in the comments.

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on May 10, 2010 by Crossfit Sioux Falls

Congrats to Lindsey McKenzie for becoming our next Athlete of the Week!

Lindsey has been CrossFitting since February and has made such a positive impact since she has arrived. Lindsey works hard, shows up early, stays late, always wants to be challenged; the list goes on and on.

We figured this pic of her is fitting because she is one of the few that is still competing in our 100 day burpee challenge.

Lindsey you are awesome and thank you for all you do and bring to this awesome CFSF community!

When Your CrossFit Strong…. There Are NO Limits!

Posted in Crossfit Philosophy, Lifestyle on May 7, 2010 by Crossfit Sioux Falls

Going to the Affiliate Cup this past weekend was a huge eye opener for me. As I watched all the different events I realized some of the girls who looked so incredibly strong were throwing up the same weight as women who looked like an 45lb Olympic bar would be a task. It was unbelievable to watch 95lb women snatch a 95lb bar, or clean and jerk 145.

When I first started CrossFit, I had no desire to lift weight in fear that I would “gain” weight; but last summer I made a decision to myself that I was going to completely sell out to the program. I would no longer live in “fear” of getting better and achieving goals I didn’t think I was capable of! I chose a motto I was going to live by: “Size doesn’t matter” and let me tell you it DOESN’T! Not only have I lost weight since lifting more, I am now running faster than I did in high school, I am doing more pull-ups, squats, and pushups (body weight calisthenics) that I ever thought possible, all because I made a choice to become better!

Words can’t describe the feeling of Overhead squatting your body weight, or doing a deadlift 1 1/2 times your weight. It makes you not only physically tough but mentally tough as well! I want to continue to get stronger and have no holes in my programming (basically being able to do any WOD prescribed). I can’t imagine the mental toughness you will achieve knowing there is nothing that you aren’t capable of!

CrossFitters …what are some of your weight training goals you are hoping to achieve ?

Here is a video of some of the bad ass women of CrossFit!

Written By:
Annie Mello


Posted in Lifestyle, Members on May 6, 2010 by Crossfit Sioux Falls

Rowing at the speed of light!

Just a reminder that if you bleed, have extra clothes, waterbottles, shoes, or whatever you might do or leave..clean that stuff up after you finish with a barbell or spot on the pull up bar at each class!

As well as please take things that you bring with you to the box home with you. Latley we have collected a lot of waterbottles, shoes, clothes, etc…

We do have a lost and found. But it is now full and we will be cleaning it out/giving it away at the end of each month. If you think you may have left something here come in and grab it.

We appreciate your cooperation.

Don’t make us implement this with burpees (insert evil laugh:-)

Introducing Open Gym Comeback and Saturday Post WOD BBQ

Posted in Crossfit Philosophy, Lifestyle, Members on May 5, 2010 by Crossfit Sioux Falls

Turkish Get Up delight

Happy Wednesday Everyone!

I hope you are as happy as we are the weather is finally getting warmer and sunny.

Starting this Saturday we are adding open gym back on the schedule for Saturday’s during the oly class. This will give you an opportunity to work on your weaknesses, try out new movements, work on your lifting, stretch and foam roll, etc… Part timers can drop in for $5; FULL Timers are FREE-99!

After class we will be having a Post WOD BBQ from about 1:15p-to 2:30p’ish. Join to us to get a chance to hang out with fellow CF’ers have some good food, good conversion, etc… This is a pot lock style forum so let us know what you would like to bring. We will have a grill so Paleo meats are encouraged to bring with:-) This is not a class and we encourage anyone who is interested to come and hang with us.

You Better Stretch and Foam Roll…or Else Enter the Fuzz Concept

Posted in Crossfit Philosophy, CrossFit Workouts, Members, Nutrition on May 4, 2010 by Crossfit Sioux Falls


We found this on the San Francisco CrossFit site and it is AWESOME!

Two Words….Fuzz

Look. You’ve got to take care of your tissues. This is probably second in importance only to the universal “protect your crotch” law. Stretching or mobilizing your tight business is always a good idea, but in reality as about as sexy as laundry and taxes.
But, really, who cares if your performance suffers, or you get pulled into terribly technique poor positioning, or are really weak at the end ranges of your range of motion, or you are wearing out your joint surfaces?

Enter the Fuzz Concept.