Archive for June, 2010

Got Snatch???

Posted in Crossfit Philosophy, CrossFit Workouts on June 17, 2010 by Crossfit Sioux Falls

How many of you can say you have completed a full snatch?

There is only a special population who can actually perform the snatch with the right technique. I received the blog off of the CrossFit main site, and hopefully it doesn’t help out people who are just looking to improve their snatch, but for those who have no idea what the snatch is.

As you read on, you will find out that snatch not only increases strength, but other benefits that will increase your athletic ability and every day movements. So no matter what the goal is with CrossFit; be it fat loss, strength gain, increasing performance…when you learn this powerful movement called the “snatch” it will make everything you do much much easier…I guarantee it!

The full snatch is one of the most complicated movements in all of sports. An athlete has to pull a weight upward with force and speed, then completely reverse his mental keys to explode downward under the still-moving bar. To be able to perform a snatch with a maximum poundage is a feat of strength without peer.

Full snatches have value for all athletes because they involve so many of the larger muscle groups in a dynamic fashion. In fact, every muscle in the body is activated during the execution of a full snatch, including smaller groups such as the biceps and calves.

The snatch is a high-skill movement, so every rep requires absolute concentration on the part of the athlete, which means the nervous system receives much more stimulation than when a static exercise is done. Whenever an athlete masters the technique in the full snatch, he has learned to trigger the necessary form cues instantly, and this skill is transferred to all his other athletic endeavors.

In other words, learning how to do a full snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination, mental acuity, you name it!

By: Cody B

Ahhhh Those were the Days

Posted in Crossfit Philosophy, Lifestyle on June 16, 2010 by Crossfit Sioux Falls

Cleaning the whiteboard or scared to show the WOD? You make the call

Do you remember your first day at CrossFit? Whether it was last week or last year.

Maybe it was exciting, maybe it was overwhelming, or more likely it was some combination of the two. Chances are, you had a little voice in your head that was somehow convincing you that everyone else in the room knew exactly what they were doing and you were the ONLY one who didn’t know how all this stuff works. You may also have been convinced you were going to be dead last in the workout and slower than anyone ever previously seen at CFSF.

None of those things were true, of course, but they felt true that day. And what may have helped you through those early scary days was a friendly smile or helpful suggestion from a veteran classmate. Remember that! Now that you’re a pro at this stuff (and you ARE), when you see a new face in class, say hello. If they look lost, show them where things are. YOU can make a difference in the experience of your classmates, and ultimately, their journey toward health and fitness.

Taken from:

This Weekend’s Schedule Update

Posted in Events, Members on June 15, 2010 by Crossfit Sioux Falls

Some of you may have noticed we have cancelled classes this coming Saturday.

We are excited to announce that all the coaches (Chris, Annie, Casey, Cody, Browny and Mary) plus Korena, Hali, Tracy, Chris Peterson, and Matt Byers are attending the CrossFit Olympic Weightlifting Certification in Little Canada, MN. This is an unusually high number of attendees for a specific certification for a single affiliate. We feel honored that not only all the coaches are attending at once but all of the members that are able to accompany us. We feel this will elevate all of CFSF to a higher level of excellence in our coaching and athletes performance. Stay posted to our facebook and MattyB’s twitter account for ongoing updates.

We are organizing an informal Park WOD this Saturday at 9am. We will be posting a Park WOD workout and details of Saturday on both CrossFit and Park WOD blogs Friday evening. We encourage everyone who usually attends Saturday WODs to join everyone in the fun and the sun.

If you have any questions or concerns please contact us.

Our Best,

Chris and Annie

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on June 14, 2010 by Crossfit Sioux Falls

Nothing will stop Kelsie not even a broken arm in Feb

Congrats to Kelsie Goddard! This is a bitter/sweet AOW for us.

Bitter, because this is her last week with us. She is moving to Colorado on Thursday and we are really going to miss her at CFSF.

Sweet, because Kelsie is a true CrossFitter. She works hard, is always positive and is an awesome person to be around. The picture above says a lot about Kelsie. She broke her arm in the winter snowboarding but that didn’t stop her from working out. When most people would use that as an excuse to stop everything all together, Kelsie never thought twice about quitting and pushed herself even harder. She is a shining example to all of us.

Kelsie thank you for all you do and bring to the CFSF community! We are going to miss you a lot.

The Chalk Conundrum

Posted in Crossfit Philosophy on June 11, 2010 by Crossfit Sioux Falls

Written by Mike Hom from CrossFit Invictus

It began as an off-handed joke. It progressed into semi-serious statements. It evolved into full-blown declarations.

“Chalk is overrated.”


I used to be pro-chalk. I used to believe dusting up my hands to a coat of pearly, bleached white would ensure victory in my workouts and help bring about improved performance. I would clap my hands and kick up white dust to provide self-encouragement. My “breaks” would give me an opportunity to re-chalkify. I avidly thought chalk was the reason I could do more pull-ups. I thought chalk was the reason I could pull more weight. Chalk was the driver to help me press more weight overhead. Running with chalk on my hands would get me in and out the door faster. Chalk was the hero of my work out. Chalk drove me to success.

Then something happened. My hands started tearing more. I spent more and more time letting my hands heal. Chalk slowed me down from the constant re-application. A friend gently told me I was using chalk as a crutch to rest more. After hearing that, I tried my hand at a few benchmark workouts while forgoing chalk. My times improved. I tore my hands less. I attributed my success to giving up chalk. Thus, this began the

No-Chalk Era.

I used to be no-chalk. I used to think chalk was unnecessary. I would avoid using chalk at all costs, even if there was a legitimate need for it. I thought chalk was something newbies used as a means to sneak in more rest. Chalk made people tear and bleed. Chalk was a downright detriment to performance gains.

Then something happened. With sweat coming down my forearms to my wrists one day, I was performing muscle-ups in my workout. Just another set until I was back out the door. Just another rep. Roll my shoulders over the rings, dip, and lock out. And then my right wrist slipped and my armpit met the ring. I lost control and let go of the left ring. Bless my moderate reflexes for saving me from any permanent damage to my limbs. After some rapid introspection, I chalked up my wrists (and just my wrists) and finished my workout. But, I began to re-think my position on chalk. Thus, this began my most pragmatic era, the Some-Chalk era.

Chalk is great when used responsibly.

This means using the minimal amount of chalk necessary to help with certain exercises–mostly pulling exercises. Some people, however, take chalk-use to the extreme and use it for EVERY exercise, which is completely unnecessary and creates additional clean-up work. Is it really necessary to chalk up when doing push-ups? How about squats? Push presses? The fact is, some people view chalk not as a tool but as a habit. These are the ones creating a dust storm around them by over-chalking and then clapping their hands to get rid of the excess. This not only accelerates the consumption of chalk for those that genuinely need it, like those who sweat excessively, but it also simply annoys those around you. A crime scene is not a look we’re going for at the gym. I know the rebuttal is that we at CrossFit Invictus are not a globo-gym and chalk usage is one of the appeals for some people. But let’s be candid for a moment. If you don’t get sweaty hands, how much chalk do you need to get through your workouts?

How To Chalk

Chalk serves the purpose of drying hands to assist with grip issues. It is not magical fairy dust that will make your grip hulk strong. A little bit can go a long away provided you understand where the chalk needs to go. The only part of your hand that needs chalk is the part that will be in contract with the bar, ring, or other apparatus you are utilizing at that moment. The back of your hand does not warrant chalking. The next time you chalk up, understand where your hands are making contact. Take a bit of chalk and rub it in that area. You don’t need a lot, just a light coating. Take your other hand and rub it against the chalked one. Carry on with your bad self.

An Alternative

If you are part of the population that depends on chalk, let me present an alternative: wrist bands. You may see some people in the gym using them already. They are great for the primary reason of soaking up sweat that would otherwise run into your hands. Barring the obvious swagger you gain from wearing them, the wrist band will help control your chalk usage and possibly eliminate your need for it.

In closing, let me reiterate that chalk is a great tool when used responsibly. Over-do it and you run the risk of doing more damage to your hands than good, as well as annoying your fellow CrossFitters. Do yourself and your CF family a favor, use the chalk responsibly.

The Diary of a Scale

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

You all know how much I love the scale. We found this in prevention magazine. Check out the pic below and comment your thoughts.

Have you ever weighed yourself like this person?
Do you weigh yourself like this person???

I hope you can see the ridiculousness of this article. Weighing yourself is not a bad thing unless you let it be.

Attitude of a Champion

Posted in Crossfit Philosophy on June 9, 2010 by Crossfit Sioux Falls

When you CrossFit you are and do much more than your average person. It takes a certain kind of person with a certain kind of attitude to go through the kind of WODs we do. I am always fascinated with the human potential and what we can do. Not only physically, but mentally, to continually push ourselves to the next level. Below are 5 crucial characteristics to do such that…Enjoy and MAKE IT HAPPEN!

The Winner’s Circle by Denis Waitley

If the five Olympic rings were attitudes of champions in every profession, these five attitudes would be prominent in the mindset of the peak performer:

1. Paying the Price — Everyone wants to win, but few are willing to invest the time and effort. Paying the price means focusing on developing the skills and training regimen of champions – observation, imitation, repetition and the internalization of knowledge into habits; also, learning why and how to go the extra mile and seeing success as a marathon, not a dash. Champions view failures as temporary inconveniences and learning experiences.

2. The Olympian Within — Winners believe in their worth in advance of their performance. Most people base their worth on their current status or achievement level, which means that until they are judged successful by society’s standards, they have little to be proud of. Champions believe in their dreams when they have only a dream to hang on to, even in the face of criticism and superior achievements by others.

3. Non-situational Integrity — Authentic, lasting winners have an uncompromising attitude about self-honesty. They function according to an “integrity triangle”, consisting of three basic questions: (a) Are my beliefs based upon truth? (b) Do my words and actions correspond with truth and honesty? (c) Before I speak or act, do I honestly consider the impact of my decision on other people and the environment?

4. The “Coachability” Factor — Champions are always open to alternatives to improve their performance. Consistent winners are not the arrogant egotists who dominate the media spotlight. The most successful individuals in the game of life are often the most approachable, most gracious, non-judgmental with others and most critical of their own performances, as well as most eager to learn and improve.

5. Being a Team Player — a team in harmony is synergy in motion, where the whole is greater than the sum of the individual talents. When all assignments are understood, when each takes 100 percent responsibility for the outcome, a quantum leap in performance takes place. Winners learn how to become interdependent, without sacrificing individuality; how to stand out, while fitting in.

So its self check time; what out of the 5 characteristics to you have? What one’s do or want to work on? Tell Us.

Cody B

Tuesday ThrowDown

Posted in CrossFit Workouts on June 8, 2010 by Crossfit Sioux Falls

CFSF Athlete of the Week

Posted in Uncategorized on June 7, 2010 by Crossfit Sioux Falls

Great Job Kalen

CFSF would like to congratulate Kalen Biord on Athlete of the week.

Kalen has demonstrated many AOW qualities and has really taken it to the next level.

His determination and will to become a better CrossFitter shines through in every WOD! We feel lucky to have you here and I can’t wait to see you grow as a CrossFitter.

Keep up that Intensity and hard work buddy!

A Great Way to Measure Health and Fitness

Posted in Lifestyle, Members on June 4, 2010 by Crossfit Sioux Falls

What do most Americans use their measure of fitness?
-The scale?
-Body Fat testing?
-Measuring themselves?
-A Before and After Photo?

Are they 100% objective???

What do you think is the best?

What about taking a blood test? Blood tests are used to determine physiological and biochemical states, such as disease, mineral content, drug effectiveness, and organ function. That would seem to me the most accurate information.

Recently Nick Liesinger went to get some blood work done to see what is going on, on the inside. He has been a dedicated CrossFitter and Paleo Caveman for the last year. The Result? An amazing change. Read his story:

_____________________________________________________________________________________________________________________________ Chris, Annie,

I just got my results back from the blood test, and they’re phenomenal. My cholesterol numbers last year before Crossfit were 116 total and 29 for HDL. On the new test, my total cholesterol is much higher—176, but my HDL is 59 (wow!) and 89.7% of my LDL is large buoyant (another wow!) which doesn’t cause plaque on arterial walls. My triglycerides are also super low at 40 mg/dl. My only problem is low Vitamin D (24 ng/mL), and I’ve been taking 5,000IU a day, so it’s either that I’m taking some crappy stuff or I can’t absorb the stuff I’m taking. So I’m going to get more sun and a higher-grade supplement.

Bottom line—even eating paleo 75% of the time with occasional cheat meals and some dairy is still yielding me fantastic results. If I keep this up, I won’t be following in my father’s footsteps with a heart attack at 49. I owe you both so much because having you introduce me to this lifestyle is saving my life. Thanks so much!

Great job Nick!