Archive for July, 2010

To Dump or Not to Dump

Posted in Crossfit Philosophy, Members on July 15, 2010 by Crossfit Sioux Falls

Consistentency, committment, and toughness is what makes Jaime succeed

“Getting Dumped” by:

The time has come to address an important issue of gym etiquette: Dropping weights.

In CrossFit, being able to drop weights is a safety issue. We fully understand that someone can really get hurt if they’re attempting a lift and worrying about not being allowed to drop the weight if they fail. The danger is that they may hold onto a heavy weight too long, or perhaps try to catch it and brace the fall on their legs. Hyperextension of the shoulders, joints and back are also common injury points when heavy weights are not dumped at appropriate times. In any event, the dropping of weights is often necessary. However, let’s talk about the idea of a “necessary” dump, versus an “unnecessary” one.

Believe it or not, dumping the weights is part of the technique for Olympic Lifts. You can’t go to failure or a 1 rep max safely if you are trained NOT to drop when necessary. Don’t feel badly if sometimes a ditch is just what happens when you push yourself to complete failure. Hence, this kind of a drop is necessary. However, that doesn’t mean you need to drop the weights on every set, or purposely do it with force to create a satisfying bounce. This is UNNECESSARY. Not only is it unnecessary, it’s also harmful to our equipment and creates dangerous surroundings in the gym. You may not be aware that in certain exercises, dropping the weight rather than holding onto it in the descent can actually take extra time. It isn’t always the faster option, making it unnecessary.

One last point on unnecessary dumping and violent tossing of weights: Please remember that at CrossFit you need to check your ego at the door. Ask yourself why you’re unnecessarily tossing the weights, and remember that everyone in the gym does not need to know how much weight you just lifted. If you think you might be inadvertently alerting people of your strength by crashing weights to the floor, this is not an appropriate way to gain attention. You’ll impress everyone more with your respectful and considerate behaviour!

The bottom line is this:

PLEASE RESPECT OUR EQUIPMENT WHEN DROPPING WEIGHTS. If you really must drop, consider the following…
1. BE AWARE OF YOUR SURROUNDINGS -Communicate with those around you. If you think you need a spotter for safety purposes, let people know and discuss how it’ll work. If you think you might have to dump the bar, let people know. If you don’t want them in your line of sight then let them know. Make friends. Talk to people.
2. DO NOT DROP JUST THE BAR – Never drop an empty bar! Also, try not to drop a bar with only the metal 2.5lb, 5lb, or 10lb plates on it. But if you have to, then that’s ok! We’d rather dent a plate or a bar than dent your skull. Barbells with rubber bumper plates are designed to be dropped. Empty barbells are not, especially the lighter ones. This also applies to the kettlebells. Please be respectful of the equipment.
3. CONTROL YOUR BOUNCES – If you have to drop your bar, do it in a safe and controlled manner. Bumper plates bounce, usually sideways, especially the lighter ones. Never, ever drop your bar and walk away! We would hate to see your bar smash the shins of your fellow athlete beside you, or get underfoot of someone else mid-WOD. This can easily happen, especially in a crowded gym. You MUST keep your hands in contact with the bar as you drop and control where it goes.
4. PRACTICE SAFE AND PROPER DUMPING – When dropping the bar, the athlete should keep his/her hands on the barbell or dumbbell until it has passed the chest. There should be no dumping or “tossing” the bar from overhead intentionally. Take time to practice safe dump technique beforehand with a light weight. This sounds a bit silly, but it is a necessary part of your lifting experience, and can save you from serious injury. Do it.

Every time the coaches hear the clang of a mishandled barbell, or the thud of an unnecessarily and violently tossed dumbbell, you will find yourself with a 25 burpee penalty. We’re doing this because we care! Inappropriate handling of the weights weakens the integrity of our equipment, creating safety issues for our clients and causing costly damage. In addition, we can only guarantee the safety of our clients to a certain point if all you Zoners aren’t helping to keep our classes safe by using the equipment respectfully and watching your surroundings carefully.

Let’s take care!

The Season of Sweaty Palms

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

The Summer is officially heating up at CFSF!

It seems from the start of the warm-up at the box all of our palms are getting sweaty from the get-go…and its not necessarily from the anxiety for the upcoming WOD.

Its our good ol’ MidWest humidity:-) With this season of “sweaty palms” our grip is the first to go. And when chalk does not help anymore (or rips your hands up) we encourage everyone to invest in some wristbands. CrossFitters that have started implementing them in classes notice a BIG TIME difference (Personally I use them and notice my hands are dry as a bone during and after a WOD).

Doing what “they” told me to do…nearly put me in the hospital…

Posted in In the News, Lifestyle, Members on July 13, 2010 by Crossfit Sioux Falls

This story will speak for itself. Thank you Diane Hansum…You are a ROCKSTAR among ROCKSTARS!!!


I was never an athlete growing up, I loved to swim and ride bike, but never anything competitive. During my 20’s I started adding weight and was working at a job where I traveled quite a bit. So finding time to eat right and work out was never very easy. So I did what everyone said to do, eating less, and skipping meals. Some days I would only eat one meal, and usually only because I was with a client or at a business function. The weight still kept coming on. So I did what “they” say and changed all of what I ate to “low fat” which tended to be high in carbs.

I moved back to Sioux Falls to go back to school. But thought I would quickly take a few pounds off before the semester started….well that turned into a year with no weight loss results. My Doctor found a thyroid problem which we fixed with medication. Thinking this was the solution, I started back to school part-time at nights. In mid 2002 I found out that I was diagnosed with diabetes. We found that all of my years of not eating regular meals put my body in a starvation mode and was killing my metabolism. So everything “they” had been saying was wrong. I needed to eat, and cut out most of the carbs. I changed my eating habits and watched my blood sugars for the next few years. This was hard since I still traveled for work and was working fulltime and going to school part time. Eating every two hours was sometimes difficult. I maintained A1C (a three month blood sugar averaging test used by doctors) levels that were in the 6.0 to 7.1 range. This was really acceptable since I wasn’t on other medication.
In August of 2008, I had been out of school for a few months and decided to start swimming again and to finally lose weight. I worked my way up to swimming a mile a night two or three times a week. I had lost around 10 pounds and thought everything was fine. Then in May 2009, at a work place health fair, we found my blood sugar was pushing 300! Almost triple where I thought I would be! I was doing everything “they” said to do and I almost put myself in the hospital.

My doctor immediately put me on blood sugar lowering meds for the first time in nearly 7 years. I was devastated when in one visit we tripled by thyroid meds and doubled by blood sugar meds. I knew there had to be a way to finally lose weight and get back to healthy lifestyle.
I had been working out three or more times a week, watching what I ate and still was close to 200 pounds. During the final episode of the Biggest Loser I saw my first ad for CrossFit. Realizing the current path wasn’t working for me, I decided to check out the website, and then I drove by one day. Still a little unsure, one day after a high blood sugar reading, I decided to send an email to the contact on the website. A few days later Chris called to set up the appointment. My initial thought was, ‘if I keep doing the same thing, I will always get the same result’. I needed to try something different. What “they” were telling me wasn’t working.

The week before I started Crossfit I had just climbed Crazy Horse Monument with my 76 year old mother. My legs were sore. I don’t think they stopped being sore for two months! I loved it! I finally felt like there was something happening. After my first month I redid the baseline work out, I shaved a 1:40 off my time. I couldn’t believe the difference only a month had made.
When I started Crossfit I was close to 200 pounds, I was wearing size 18 pants, my blood sugar was pushing 300- with an A1C over 9, and I was just starting a medication regiment. By my third month I had dropped two pants sizes, and was noticing an even greater difference. The day after a workout my blood sugar levels were 10-15 points lower than non-workout days. The scale kept getting lighter and the sizes kept getting smaller, and the blood sugar was getting lower.

Today I’ve celebrated my first year at Crossfit. I am now is a size 8, which is the size I wore in high school. One of the goals has been to get back off medication. I want to re-train my body to function without the use of drugs. In August of 2009, just a few months of being at Crossfit my A1C was 5.7 (one of my lowest since being diagnosed). When I retested in March of 2010, my A1C was 5.1!! My doctor gave me permission to drop the medication down one level and test in a few months. My daily numbers are really good. I rarely have a day with a number over 100. I’m scheduled to retest in a few weeks.

The week after the A1C test results (I was still on top of the world), the nurse who found my high levels called to check how I was doing. When I told her my results and how I was doing it, she was thrilled. In fact, she was so thrilled that she and her husband are now Crossfit members.

Who cares what “they” say….

As of my one year anniversary at CrossFit I’ve gone from

A size 18 to size 8
-Lost close to 50 pounds
-A1C of 9.9 to 5.1
-2000 mg of one med to 1500mg (down 500 mg, and hoping for another 500 soon)
-Weekly average blood sugar levels between 90.0 and 95.0

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on July 12, 2010 by Crossfit Sioux Falls

Ask Phil why we call him Houdini

Congrats to Phil Schneider aka Houdini!

Phil is home for the summer and attends the prestigious Norte Dame during the school year. He has been familiar with CrossFit before he started coming to CFSF and boy are we glad he has been spending the summer with us! Phil is a very hard worker and always up for a challenge. He is constantly pushing himself to get better in all aspects of his CrossFit. We have seen some significant improvements in his strength and conditioning the short couple months he has been with us.

Phil thank you for all you do and bring to our great CFSF community! We appreciate you buddy!

Stretch of the Week
Tight hips or groin??? No problem drill this stretch into your daily routine and that will solve the problem

BIG chest, tight low back and push your elbows against the inside of your knees. Allow the weight of the KB to help push your knees apart

Announcements for this Week:

-Park WODs New Days and Time: Now Monday’s and Wednesday’s at 530p!
-Paleo Challenge is coming soon…stay tuned for details

11 Training Tips For Crossfit Athletes

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

Beware of an Annie Finisher coming soon...

I always love to look at other CF blogs and see their philosophies and get ideas from.

Below is a great blog for training CF Athletes. Scroll through them and comment on your thoughts.

Have a great weekend everyone!!!

1. Breakfast is everything. If I can convince you to eat meat and eggs for breakfast, the other meals are usually OK. If you negotiate with me about having probiotic yogurt instead of meat and eggs, we’re in trouble

2. I can get someone 70% of the way there in the Olympic lifts in about 3 hours. At that point, the limiting factor for men is usually shoulder and hip mobility. For women, its front squat and overhead squat strength out of the bottom.

3. If you aren’t a total idiot with what you eat, you should set a PR pretty much every time you step in the gym for the first 2 years.

4. The shorter the workout, the longer the warmup should be. You need to warmup for 35 minutes for Fran. You need to warmup for 5 minutes for Murph.

5. Unweighed unmeasured Paleo eating works best if you’ve done “The Zone” first. Your Zone experience will give you a ballpark idea of how much you should be eating. If you don’t come from a “Zone” background, you’ll likely do things like sit down and eat 85 Macadamia nuts and wonder why you aren’t losing any weight.

6. As you get better, you need to take a back off week about every fourth week (not because of injury). You can still come in and workout, but take some more rest days and just chill out.

7. You don’t need to learn to butterfly kip. Seriously, stop it. You are going to hurt yourself and you’d be much better off working toward a bodyweight press.

8. Dumbbells are the most under appreciated piece of equipment in the gym.

9. Prior runners do not need supplementary running to improve their run times. People without a running background do. I think this mostly has to do with learning to pace correctly.

10. You can’t just train weaknesses. It’s too depressing. Every now and then, pick something you are amazing at and crush it.

11. You can get away with a lot of inefficiencies if you’ve got a strong grip. Do more farmers’ carries.

Found at:

Casey Mouw’s Idol

Posted in In the News on July 8, 2010 by Crossfit Sioux Falls

A lot of you might be walking around the box and wondering to yourself, “what is the story behind the man they call Jesus.”

First things first, sorry to break it to you but Jesus is only my nickname. A lot of people call me Cody Burgener. Not many people know this about me, but i have two middle names. Don’t laugh at my second one because i honestly think its pretty cool. My full name is Cody Jackson Stormy Burgener.

I hail from the great state of California where i grew up in a small town called Bonsall (which actually might be alot bigger than a lot of towns here is So Dak).

Great story time. When i was born, i actually had hundreds of doctors gather around me because they have never witness a baby that came out as a bad a**. And yes it has carried on with me my entire life so far.

Life has been good to me throughout my childhood. I grew up competing in all sports, but my two major sports were baseball and, of course, weightlifting.

Baseball has been my passion every since i could remember. Everything about it just gives me the goose bumps. The smell, the game, the uniforms. You name it, i love it.

Weightlifting on the other hand was mainly a sport I competed in to help me improve on my baseball skills. I competed in competitions from the age of 6 to 17. There were two reasons why i had to give up competing in weightlifting competitions. One, i knew i couldn’t be a full time baseball player if i wanted to be an all star weightlifter, so having the passion for baseball, i chose the baseball route. Second, for some reason every time i put a singlet on the ladies came running to me. I don’t know if it was my butt or my chest or something, but it got them going. So for my alternative route, i decided to give shows with my singlet on. Just email me if anyone is interested.

Now all of your wondering how i actually came to Sioux Falls from California. I was at a time in my life where i was controlling San Diego to much, so i decided it is time for another state to feel the Cody vibe. I ended up getting a baseball scholarship to attend the University of Sioux Falls.

I’ve been in Sioux Falls for three years now and have been enjoying it ever since. The people out here are great.

Well that is just a little background about the life of Jesus. If anyone wants to know more, feel free to ask.

Oh by the way i love to dance!!!!

How Many Times Have I Told You to Take Your Stinkin Fish Oil???

Posted in Nutrition on July 7, 2010 by Crossfit Sioux Falls

JBoe = Deadlift Jedi...Nice Work

Why do I need to take Fish Oil???

Omega-3 and Omega-6 fatty acids are two kinds of Essential Fatty Acids (EFAs) that are not produced in the human body but that are essential throughout the human life cycle.

EFAs regulate pain, control inflammation, help maintain good blood pressure and cholesterol levels, and may even help with depression and anxiety. The only way to get these EFAs is through our diet. Omega-3 comes mostly from cold water fish while Omega-6 fatty acids are found in corn, soybeans, safflower, and sunflower oil. It is important to have a balance between both of these essential acids, although we tend to eat way more Omega-6 fatty acids then Omega-3s. Because most of the fish we eat today is farm raised on a grain diet, it is difficult if not impossible to get enough Omega-3s without taking it as a supplement.

For CrossFitter, Omega-3s are fundamental to optimal wellness and fitness. Besides helping the body run smoothly, you will have less muscle soreness, it will help with joint mobility, and it will increase energy and help you think clearly. Studies on how much to take have been inconclusive, resulting in most brands recommending a lower dosage then what is actually needed.

Generally, CrossFitters take about 4 times the recommended amount on the label. Make sure you take a high quality brand that has good manufacturing standards and whose product does not smell or taste overly fishy (this means it has probably been exposed to oxygen and is becoming rancid). I like Nordic Naturals, because the quality is good and it has a slight citrus flavor added in. There are, however, other good quality brands that are less expensive. Because fish oil thins the blood, it is not recommended to take while using blood thinners, while taking large amounts of aspirin, before surgery or if you are in an area where risk of bleeding is high, such as if you are a soldier in a combat zone. Do some research and decide for yourselves what you think about it! Found at:

Fish Oil Info:

-To know exactly how much fish oil YOU should be taking click HERE
-CF Journal: Diet, Inflammation and Disease: click HERE
-Robb Wolf on Fish Oil: click HERE

How do I know if my Fish Oil is of Good Quality?

-Put your fish oil in a freezer. Quality fish oil is not supposed to freeze (like alcohol). If your fish oil FREEZES…NO GOOD!

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on July 6, 2010 by Crossfit Sioux Falls

KS is always journaling her WODs

Congrats to Kris Smith, aka KS!

Kris has been CrossFitting with us since Sept of 2009. Over the last couple of months she has seen some great progress in her CrossFitting, her body composition and her overall health (its funny how those all work together).

There hits a point with each and every person that does CrossFit for a while and they finally hit their “stride” and everything starts happening and improving at a rapid rate. Well this is exactly where Kris is at and nothing can stop her.

Kris we appreciate you and all you do for the CFSF community.

Thank You!

Holiday Saturday WOD

Posted in CrossFit Workouts on July 3, 2010 by Crossfit Sioux Falls

At-Home Murph

For Time:

Run a Mile
100 Pushups
200 Situps
300 Squats
Run a Mile

“I have ‘no time’ to workout”…Wanta bet!!!

Posted in Crossfit Philosophy, Lifestyle on July 2, 2010 by Crossfit Sioux Falls

Based on a USA Today article (kinda reputable, don’t you think:-) “People who complain they have no time to exercise may soon need another excuse. Some experts say intense exercise sessions could help people squeeze an entire week’s workout into less than an hour. Those regimens — also called interval training — were originally developed for Olympic athletes and thought to be too strenuous for normal people. “High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill that works twice as well … we should immediately throw out the old way of exercising.”

Helgerud goes on to say, “I’m much more afraid of people not exercising at all,” he said. “Inactivity is what’s killing us.”

For the Full Article go to: