Archive for August, 2010

CrossFit Poetry at it’s Finest

Posted in Crossfit Philosophy on August 31, 2010 by Crossfit Sioux Falls

This is my gym.

These bars are my bars. When I put more bumpers on the ends, I get stronger. But when I take heavy weight off, I can go faster.

These rings are my rings. When I am strong, I can hold my arms out farther and test my strength. But when I am weaker, I draw everything close and just hang on.

This iron is my iron. The weight I try to lift in this life. It hurts me but it makes me grow. I’m stronger now than I was a week ago, a month ago, a year ago, a decade ago. And I’m only getting stronger.

Does that scare you? It should. My power is legendary, my strength is inspiring, my life is a testimony to the heart that beats so strong in me and the soul that goes so deep.

I am a CrossFitter. And this is my gym.

In the comments write your motivational poem?

Taken from:

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on August 30, 2010 by Crossfit Sioux Falls

Congrats to Dan Werdel for becoming our next Athlete of the Week! Dan came to us back in March looking to get back in shape and frustrated with his current physical condition.

Fast forward 5 months to today and Dan is a lean, mean, STRONG machine! Not only has he gotten back in shape, but he is on the road to getting in the BEST SHAPE of his life!!! Dan is such a positive force at the box and we always look forward to coaching and pushing him to his potential.

Dan thank you for all you do and bring to the CFSF Community.

We appreciate you!

This Week Events:

CrossFit Endurance Info Meeting Wednesday Night 630p-7p: Come learn about this NEW program that combines Endurance Training with CrossFit.
Newly Added POWER 1/2 HOUR! Now Tuesday, Wednesday and Thursday 1130a-Noon.
Fight Gone Bad Fundraiser: Be apart of CrossFit’s Biggest event of the year to help put a stop to prostate cancer:
Paleo LEANing Challenge II: REGISTATION OPEN; 28 spots FULL, 22 spots are left: Begins Sept 18th. DONT be left behind! For info click HERE

Hey PaleoHolics…This one is for you!

Posted in Nutrition on August 27, 2010 by Crossfit Sioux Falls

Jason aka The Mayor of CFSF is in the PLC II. Are you?

We have 20 people officially signed up for the Paleo LEANing Challenge beginning September 18th. We ONLY have 30 spots available…don’t get left behind!!!

Educating yourself about the Paleolithic Diet is step 1 to success not only in the challenge, but in your health, body composition, quality of life, CrossFit WODs, etc…

Most of you are familiar with and may have already read the Paleo Diet Book.

Well the next step to further your education and success is getting to know Robb Wolf aka “The Witch Doctor of Nutrition” as I like to call him. His new BOOK is almost out on shelves. His BLOG has enough information for you to receive a degree in Paleo’ology’.

Your next courses of action:

1- Sign up for the Paleo LEANing Challenge
2- Read the Paleo Diet and order the Paleolithic Solution
3- Start gettin after the info on


The Top Ten Reasons Women Should Do CrossFit

Posted in Crossfit Philosophy on August 26, 2010 by Crossfit Sioux Falls

I Found this on a CrossFit Tshirts…Thought all of the strong powerful Women of CrossFit Sioux Falls would appreciate this!!!!

10. Because weak and feminine are not the same.

9. Because you fear no challange

8. Because you should train like an athlete not a hamster.

7. Because you refuse to be a damsel in distress.

6. Because you don’t need machines… are the machine!

5. Because you have yet to realize your full physical potential

4. Because aerobics is sooo 1980’s.

3. Because that which does not kill you will only make you stronger

2. Because you’re willing to sweat, not just glisten.

1. Because there is just nothing cooler than a strong woman!

CrossFitters give us some of your reasons women should CrossFit………

“I have to go to get in ‘SHAPE’ before I start CrossFit”

Posted in Crossfit Philosophy on August 25, 2010 by Crossfit Sioux Falls

Ali going for her 150th wall ball during the Karen WOD

Ok CFSF, how many times have you heard this?

You try to tell your friend how excited you are and you want them to try CrossFit…and they 1st comeback with…

“I have to go to get in ‘SHAPE’ before I start CrossFit”

I want you guys to answer this one before I do.

What do you say to your friend?

Post to comments.

Paleo LEANing Challenge 2…Register NOW!

Posted in Crossfit Philosophy, Events, Lifestyle, Members, Nutrition on August 24, 2010 by Crossfit Sioux Falls

It is with great pleasure we officially announce the Paleo LEANing Challenge 2!

I can’t say enough how excited I am PLC 2! We had a tremendous amount of success with it the 1st time. This is the kind of challenge that will change your life literally! We often say people join CrossFit for the HARDCORE workouts, people don’t join CrossFit to follow a nutrition plan i.e. Paleo. But I will tell you this, when you decide to adopt a Paleo’ish Lifestyle to compliment your CrossFit training that is where literally the REAL Results happen.

To sign up is as easy as A, B, C:

A- Pay $30 CASH
B- Sign the PLC 2 Agreement sheet
C- Fill out the Pre Paleo Challenge Questionnaire

***Sign up with Chris, Annie or Mary***

Done! You’re in…don’t procrastinate we are holding only 50 spots. Last time we had 49 people do the challenge and that was in Jan when we had a lot less members.

Saturday Paleo class in Week 2 of PLC I

The Rules are simple:

-Take a before Picture (Sept 18). Men in shorts, Women in sports bra and workout shorts…don’t worry they are COMPLETELY confidential.
-Take an after picture (Nov 6). Wearing the exactly same attire.
-Complete a weekly food log online for the 7 weeks.
-Coaches will pick the top 3 men and the top 3 women as the finalist. The participants will vote on the Top Male and Top Female to WIN (the vote is strictly based on before and after pics, the camera doesn’t lie). The winners split the $$$. And the Winners receive a FREE UNLIMITED month membership.
-Every Saturday (1030a-1115a) there will be a PaleoHolics class to help educate, motivate, empower, support and hold you accountable. It is not mandatory you attend every class to win, but it is HIGHLY encouraged to help you.

To give you an idea of the POWER of this Challenge listen to the champs from the 1st one:

Kim Godes and Rob Sietsema had some BIG TIME Results

“When the Paleo Challenge was posted, I thought this is the jump start I need on eating right! From the beginning I quickly learned I had the wrong frame of mind with this minimal thinking. I was blown away by the support, the recipes, the input, and most important the way I felt! My mind and body were changing and I was starting to see results. FINALLY….RESULTS!!!! Why didn’t I do this years ago?!?!
Throughout the challenge, I learned so much! The Paleo book was VERY informative and gave me the facts that I needed to get started. But it was the emails, meetings, and food journaling that really fostered my success. I am so grateful for everyone who ventured on this “caveman” journey with me. I am excited to share what I have learned with my friends and family. Healthy eating is not just a “fad” for me anymore. It is now a way of life!
Thank you to CrossFit for help me to find my spark. After 9 months, I have lost weight, gained strength and confidence, and learned skills to help me feel and look better. And I am not done! The fire inside me is now burning bright and I do not plan on letting it die out! I am so excited to continue on the path of health and fitness. I am ready to take on new challenges and build my level of skill. Most importantly, I am ready to share my fire with others and help them to find their spark for success.”

Kim Godes 3/19/2010…PLC I Women’s Champion

I joined CrossFit as a part timer….three times a week. Chris gave me the low down on the Paleo diet and told me to read the book. I bought the book and set it on my night stand….didn’t pick it up again until January. You see, I felt that just by working out at CrossFit, that enabled me to be able to eat a pizza every weekend or have that Big Mac and Fries….holy hell was I dead wrong. Sure I kicked my bum those nights I worked out and I hurt like hell the next couple days, but without the nutrition to go along with it, I was running head long into a brick wall….going nowhere fast.
When the challenge was announced I thought to myself, “this is it, Rob!” God has presented me another tool. I picked up that book, read it, took notes, asked questions, participated and prepared in advance for the challenge. Then picture day happened. I thought, no way will I change my appearance in 7 weeks. Impossible, right? Not so, my friends….keep reading!
I worked my tail off. I upgraded my membership to unlimited. Kicked up my workouts full throttle. Tried new healthy foods. Attended every paleo meeting because I knew the information was crucial to my success…not to mention having others going through the same thing I was to bounce ideas off of. I fed on their successes….it fueled me to try harder, eat healthier, work through the pain I was experiencing in my neck and shoulder. It was worth it to me to keep at it because I was SEEING RESULTS! I was FEELING results! It is AMAZING! And best of all….it’s EASY! People I work with would comment on my appearance….asking me what I was doing and how they could incorporate it into their lives. I shared my knowledge and literature. I’d even let them try the food I was making. Share the love, I always say…

In just 6 short weeks, I’ve dropped a pant size. I’m losing inches! My belt is getting looser and looser every day. My shirts are fitting like they should and not with the buttons protruding. I was in hog heaven!

Rob Sietsema

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CrossFit Sioux Falls – Athlete of the Week

Posted in Members on August 23, 2010 by Crossfit Sioux Falls

Congratulations to Brent Carr for becoming our next Athlete of the Week!

We like to call Brent the silent assassin! He comes in everyday and works his tail off! He doesn’t say much and doesn’t have to say much because his actions speak volumes! To give you an example of his efforts: Brent went from starting on pull-ups with a green and purple band in May of this year to nailing a FULL BLOWN MUSCLE UP last Friday!

Brent thank you for all you do and bring to the CFSF community!


Posted in Crossfit Philosophy, CrossFit Workouts on August 20, 2010 by Crossfit Sioux Falls

Sarah working through Fight Gone Bad Friday!

Why FGB???

Posted in Events on August 19, 2010 by Crossfit Sioux Falls

1 out of 6 men have prostate cancer. The Fight Gone Bad Fundraiser is here to help change that. Lets start rallying the troops to make this the BEST event possible.

You Mad??? Go Workout!!!

Posted in Lifestyle on August 18, 2010 by Crossfit Sioux Falls

Nikki is in Pre-WOD meditation

Exercise has a multitude of benefits. One you may or may not know is it helps with anger, depression and helping you with a better mood.

Read THIS too find out more.