Archive for July, 2010

What YOU Need to Know About Calluses

Posted in Crossfit Philosophy, Nutrition on July 30, 2010 by Crossfit Sioux Falls

Calluses are areas of thickened skin caused by repeated friction and pressure. They form to protect the skin and the structures beneath it from injury or damage. While calluses are a layer of protection and a testament to hard work, excessive calluses can be troublesome and lead to injury. For example, when doing high repetitions of pullups the excess skin can grind between the bar and the hand and eventually tear away. So it is in our best interest to keep our calluses smooth and shaved down to avoid further complications.

There are a few essentials you should have in your gym bag or in your medicine cabinet. First is a pumice stone. These moon rocks are great for keeping the calluses to a minimum. A few minutes with one of these every few days should keep things under control.

The second thing you want to get is a callus shaver. This tool is a little more heavy duty and is good for especially tough skin. If you have some serious calluses or are the type that only takes care of your hands when things get really bad, then you’ll want to invest in one of these.

The next thing you will want to invest in is some good lotion. Personally, I hate the feel of lotion on my hands, so I put it on right before bed. You want to keep your hands moist because the frequent

Click on the copy and paste the link below and find more on rip management and first aid. The third part will focus on how to train with ripped hands and finally a little article on hand exercises for strength and rehab.

Women vs. Men…in regards to nutrition?

Posted in Nutrition on July 29, 2010 by Crossfit Sioux Falls

Tracy and JBoe are feeling kippy

We all know men and women are different in many ways, and a number of us obsess over nutrition and specifically what to eat right after a workout.

Did you ever wonder if men and women might be different in this area, too?

A recent article in the New York Times highlight some research done on the topic of post-workout nutrition and the differences between the sexes.

Traditionally such studies on nutrition and athletes are done with all male groups, but this recent work included female athletes, too. The study was done with cyclists, but opens the door for considerations for athletes in all sports. It turns out women had a different response to post-workout proteins and carbs and the absorption rates of nutrients before and after workouts differs between the sexes.

Check out the complete article for more information.

Found from

Get Ready for FGB for Charity!

Posted in Events on July 28, 2010 by Crossfit Sioux Falls

Fight Gone Bad has turned into a Fight Gone Good for the following charities: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation! Last Year CrossFit raised 1,100,779 to help fight Prostate Cancer… This year CrossFit Sioux Falls will be doing a Fight Gone Bad Challenge on September 25th along with affiliates all over the world to help what is possible this year???!!! There are 2 parts to this post, so please read both…

1. I wanted to show you all how easy it is to get registered… So CrossFit La’s Andy Petranek created the following screen cast. It’s about 4 minutes long and will step you through the registration process… and show you the site. After watching this video, the question I have for you is, “So why haven’t YOU registered yet?”

2. Every Friday WOD at CrossFit Sioux Falls from August 13 through September 25 will be a version of the Fight Gone Bad. This is YOUR CHANCE to create a workout that you get to “put your name on” and that literally HUNDREDS of people will get to experience in a 24 hour period! So get your creative juices flowing and come up with your best version of the Fight Gone Bad. Please make your submission to the comments below no later than August 10th to be considered. We will choose the top 4 – and your workout will be featured on our site as the WOD for the day!!!

Here is the link copy and paste this video and listen to it the information:

5 Minutes to a Better Overhead Position

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

Cody likes to see you in an OverHead Position

An all too common problem with CrossFitters is flexibility/mobility with the OverHead Movements. The shoulders are the most mobile joint in our body. But that doesn’t mean you are doomed. Plug this rountine into your daily regime and your problem will be solved.

By: Ian McHugh

Holding a load in the overhead position is difficult for many people due to poor mobility through their thoracic spine and shoulders. By taking just five minutes of your time to focus on these drills you can allow yourself to comfortably execute movements with a load overhead.

Click HERE for more of the goods.

CrossFit Sioux Falls – Athlete of the Week!

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

This week CrossFit Sioux Falls has chosen Chris Paa as Athlete of the Week.

Chris has been CrossFitting for over 3 months now. One of the things that really impresses me in life about people is when they practice what they preach.

Dr. Paa is in the medical field helping people with there health i.e. saving lives. And the first thing he preaches to everyone is they need to take care of themselves with proper nutrition and exercise. Now lets be real people; What is the current physical and health state of a typically doctor telling you to eat properly and exercise??? TYPICALLY they are sloppy and OVERWEIGHT!

Chris and his family are all CrossFitters, in very good health and have a HIGH level of fitness.

Chris, you are a shining example of what the health and medical field NEED to do, and be a role model instead of just telling us what to do.

Thank you for all you and your family bring to CFSF and our community.

We appreciate you!

When is the Last Time You Have Given Your BEST Effort???

Posted in Crossfit Philosophy, Lifestyle, Members on July 23, 2010 by Crossfit Sioux Falls

465 lbs...Mind over Matter Casey!

I heard this phrase last night and it really made me think…if you know me at all, you know I am obessed with the power of our mental capacity.

Why is it that some people are ultra successful and some people are NOT?

Or lets put it in CrossFit terms…

Why is it some people push harder than others?
Why do some CrossFitters have a ton of improvements and success and some people never really “Get it” and end up stopping/quitting?
Why can some people stick to Paleo better than others?

Now questions to ask YOURself…

When is the last time you have given YOUR BEST effort?
Do you do your best each and every time you WOD?
What holds you back?
What grade would you give yourself in your CrossFit career up to this point? (Ex: WODing, Paleo, practicing movements, stretching, etc…)
Are you coasting through the summer???

The great thing about CrossFit is you have an opportunity to improve every single time you step into the box.

Below is a cool blog I found to help you mentally train yourself not only for CrossFit but in life as well. “Train your brain like your muscles and everything will improve for the good.”



You have the power to win. You have the power to excel in life and for that you don’t need to look outside. A positive mindset with an attitude developed over a period of time can do wonders for you. Every individual in himself have a storehouse of extreme energy and strength. This is a latent energy waiting for initiation to do its magic. If you realize this than all that is left is how to source it from within , which is your inner self. In order to make your best effort there are 9 steps which can do the magic for you. Follow them and see how Best Effort comes naturally within you and you can clearly see a change in your execution powers. The steps now

1) You have a limited time- Any effort requires the action in a specific time period. One has to realize that few minutes of effort have the power to change their lives. All hard work they have done needs a best effort in those few minutes in order to make it to the top. You have to be prepared for those few moments which have powers to take you on the Path of fame.

2) Sweat it Out- Nothing compares to hard work. Nothing can give you more confidence than the hard work you have done for the final show. More hard work has power to stream the luck in your side. It makes the odds in your favor

3) Think More About it- Think of success and think more about it. Live, eat, sleep and dream of success only. You thoughts need to be synchronized in a manner that every part has a fragrance of success in it. The more you think of success the more you get prepared to welcome it in real time

4) Be Eager- You need to be eager, you need to be hungry to get success. A want, a hunger, a desire, a thirst to win has a magical power which takes you closer to success. Show your animal instinct to get closer to your goal.

5) Be Flexible- Adapt to the environment. Be prepared to be flexible and adjust to the surroundings. You need to be the chameleon that uses all tactics to fight to its enemy. Remain prepared and expect the extreme.

For the last 5 click HERE

Buck Furpees…100 Day Burpee Challenge ReCap

Posted in Crossfit Philosophy, Members on July 22, 2010 by Crossfit Sioux Falls

It started with 45…

and finished with 7…

Give it up for Kathy B, Holly, Molly, Nikki, Browny, Annie, and Brandi

Last Wednesday was the culmination of the 100 Day Burpee Challenge.

A HUGE congratulations to all the CrossFitter’s who completed the Challenge. This is quite accomplishment.

When you think about it…

What happened to the other 38 participants???

What was the difference between the ones who finished and the ones who didn’t?

We would love to hear from both sides?

Finishers: Describe your experience throughout the 100 days.

Why did you join the challenge in the first place?
Did your initial goals change throughout the 100 days?
What got you through the 100 days?
Looking back; what advice would you give to those on how to stick with it and finish?

The rest of you:

Why did you join the challenge in the first place?
How far did you get into the 100 days?
What did you learn from your experience with this challenge?
What would you have done different if you could go back in time?

What exactly is CrossFit???

Posted in Uncategorized on July 21, 2010 by Crossfit Sioux Falls

Dave Werner of Level 4 CrossFit in Seattle Washington (2nd affiliate in CrossFit), has created a tremendous CrossFit following.

He created a program called Athletic Skill Levels (check it out) go to, and made this video explaining the question …. What is CrossFit?

What is your definition of CrossFit?

A Recap of the 2010 CrossFit Games….

Posted in Uncategorized on July 20, 2010 by Crossfit Sioux Falls

Congrats to all the Winners!

The CrossFit Games are officially over :(, but the memories will last forever or at least until the 2011 Games. I am sure when Chris returns he will have many stories and play by play action to relay to all of us. Watching these athletes really showed me the meaning of “determination”! No one was the same size, height, weight, or build, but they where all willing to leave everything on that field with NO EXCUSES when all was said and done!

I hope you all got a chance to check out the CrossFit games website and watch some of it via video stream. If you have not, go and relive the incredible events that took place this weekend go to

Congrats to all the athletes that competed this weekend …. a special congrats to Vancouver CrossFit who won the Affiliate Cup….The Fittest Male: Graham Holmberg and the Fittest Female: Kris Clever.

It was a nail bitting fight to the finish and I am sure all who watched were on the edge of their seats!!! The thing that was the most impressive was the encouragement from all the athletes to each other! This really goes to show how much CrossFit is truly a community and family. We feel so lucky to be a part of this awesomeness!!!

The CrossFit Games 2010… Who are you Rooting For?

Posted in Uncategorized on July 16, 2010 by Crossfit Sioux Falls

Will you be competing or in the stands next year CrossFitters???

Tomorrow starts the epic competition to crown the World’s Fittest Man, Woman and Team ( we got some coverage for the CrossFit Games on ABC News – check it out ( ) Who do you think will make it to the end? Last Year’s Winner – Mikko Salo… Rob Orlando or could it be Jason Khalipa? How about for the Women is it going to be Carey Kepler, Lauren Plumey, or Jasmine Dever… K Lets hear it – what do you guys think? Also what Affiliate Team will be the fittest CrossFit in the World?
For a list of all the athletes and games information go to

Tomorrow we will also be having a CrossFit BBQ and watching the games live at the gym. Come join us after the Oly Class and lets cheer our fellow CrossFitters on!!!!

Check out these links as well: