Archive for September, 2010

My Gym…

Posted in Crossfit Philosophy on September 30, 2010 by Crossfit Sioux Falls

Bet you dont see this at your old gym


A very cool video from CrossFit New England.

Anything to add about YOUR Gym???

Please do to the comments

What is Your LEAST Fav CF Movement???

Posted in Crossfit Philosophy on September 29, 2010 by Crossfit Sioux Falls

Group Renegade Row...OH NO

If I were going to ask you what your LEAST favorite CrossFit movement was, what would it be?

Oh and as a follow up to that, what does “least favorite” mean to you… most despised, hardest, inflicts the most pain, boring, just can’t do it, etc.??

For me…

Most Despised: Wall Ballz
Hardest: OH Squats/Snatches
Inflicts Most Pain: thrusters
Boring: Jumping Jacks…HA!
Just Can’t Do it: Handstands

Post to comments.

No dairy? No problem! 4 Non-Dairy Ways To Keep Your Bones Strong

Posted in Nutrition on September 28, 2010 by Crossfit Sioux Falls

One of the most common concerns I hear for not giving up dairy is that by doing so, you will put the health of your bones at risk, primarily due to insufficient dietary calcium. With that in mind, I thought I’d offer up a few suggestions for keeping those bones healthy sans dairy. Take note, though: I’m not saying dairy is bad or that it can’t be used as part of a healthy diet (although individual results may vary), I’m simply laying out a case against the argument that you can’t get adequate calcium unless you’re eating dairy.

1. Eat your greens!
A large part of our bones are composed of calcium, making it an essential mineral for maintaining healthy bones. But there’s much more to bone health than just calcium. According to Michael Murray, ND, there are over 24 bone-building vitamins and minerals that work together to protect us from osteoporosis. For example, vitamin K is needed for osteocalcin (a protein found in the bone matrix) to mineralized bone. Magnesium increases calcium uptake and vitamin D helps it to get deposited into our bones. So, while milk is high in calcium it is incredibly low in magnesium and the other co-factors that allow us to utilize the calcium we consume. Green leafy vegetables on the other hand, are full of these vital nutrients ensuring that we get the calcium from our food. In fact, one study in the American Journal of Clinical Nutrition (Heaney RP, Weaver CM.1990; 51:656-657) compared the absorption of calcium from kale with the absorption from milk and found that calcium absorption from kale was 40.9%, compared to only 32.1% from milk. What’s more, just 1 cup of cooked collard greens provides you with more calcium than a cup of cow or goat milk!

The following foods are essential for maintaining strong bones:

Sesame seeds
Soft shell crab
Sardines and anchovies (small fish with edible bones)
Bok choy
Brussels sprouts

2. Get Your Daily Dose of Sunshine
Vitamin D is essential for keeping your bones strong. It works to absorb calcium from your digestive tract and escorts it right where it needs to go: your bones. According to health integrationist Layna Burman, if you’re fair-skinned, you need 15-minutes of sun exposure (sans suncreen) between 12pm-2pm every day in order to get your daily requirements. If you’re darker-skinned, you’ll need closer to 30-minutes of sunlight daily. Most of us don’t get enough sun exposure especially during the winter, leaving us with weak vitamin D levels. Concerned about skin damage? Supplement with 2,000-4,000 units of D3. You could also get your vitamin D levels tested with a 25-hydroxy vitamin D test.

3. Do CrossFit
Bone is living tissue that responds really well to exercise. Just like your muscles become stronger and bigger with regular use, your bones will also become stronger and more dense with exercise. According to the Osteoporosis Foundation, the most effective type of exercise for building and maintaining good bone density is weight-bearing exercises and resistance training. Muscle and bone go hand-in-hand; the more muscle you have on your body, the stronger your bones are!

4. De-Stress
When you’re experiencing stress, whether it is good or bad, your adrenals secrete cortisol, your primary stress hormone, to help remedy the situation. While cortisol is a powerful anti-inflammatory agent it can also be catabolic, meaning it breaks down muscle and bone, when it’s elevated around the clock. For example, exercise is a good form of stress that elicits the release of cortisol but when you’re over-trained and don’t give your body time to recover, you wind up doing more harm than good. Chronically high cortisol can also make your blood more acidic, forcing your bones to release calcium, an alkalizing mineral, to buffer the acidity. While I’m on the topic of acid/alkaline balance, I should also mention that certain foods also contribute to an acidic environment. Sodas and carbonated drinks have phosphoric acid which binds to calcium in your digestive tract and stops it from being absorbed. Excess amounts of coffee, alcohol, and sugar can also be acid-forming causing your body to leach out calcium from your bones. High cortisol levels coupled with a highly acidic diet can set you up for some serious bone loss. Be kind to your body by giving it plenty of downtime and feeding it alkalizing foods like fruits and vegetables.

Calcium supplements are best absorbed when they are chelated (bound) to amino acids. It is also necessary to have adequate stomach acid to digest and absorb calcium. If the stomach produces too little stomach acid (hydrochloric acid), calcium remains insoluble and cannot be metabolized. That being said, the recommended daily dose of calcium is highly individual and depends on factors like age, gender, activity level, etc.

Taken from: CrossFit Oakland

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on September 27, 2010 by Crossfit Sioux Falls

Congrats to Doc Rob Mccoy!

I will agree, this may be the most overdue AOW in the history of CFSF!

Doc Rob has been with us since March of 2009 and came to us with some lofty goals. One being to get back to his high school shape as a 4 sports athlete, I think he would agree he can now say that today’s Rob could give the ol’ High School Rob a run for his money.

What can we say about Doc Rob…ALOT!

He is a fierce competitor, positive teammate, one of the 1st people to help out, he practices what he preaches, tells people about CF wherever he goes, and he has helped well over 50 CFSF athletes stay healthy, being our go to chiropractor. We could go on and on about him.

Doc Rob thank you for all you do and bring to this AWESOME CFSF community.

We appreciate you!

Another CFSF Coach is Taking it to the Next Level!

Posted in In the News, Members on September 24, 2010 by Crossfit Sioux Falls

Lets give a CFSF round of applause to Liza Nelson.

This next weekend Liza will be heading down to Kansas City to receive her CrossFit Level 1 Certification.

CrossFit Sioux Falls is so proud of you Liza for this great accomplishment. You raise each and everyone’s athletic and personal game to a higher level at CrossFit Sioux Falls. Your intensity, encouragement and character is such a positive influence on all of us.

Liza, you are an amazing athlete, CrossFitter, and our Endurance Coach. We have had the pleasure of watching your progress and improvement since the 1st day you walked into CFSF. We are so thrilled to see you take this next leap!

Thank you for all that you do!

Lets give her some words of encouragement CrossFitters.

Here CrossFit Resume after this weekend:

-CrossFit Level 1 Certified
-CrossFit Running and Endurance Certified
-CrossFit Movement and Mobility Certified
-CrossFit Nutrition Certified
-Member of CFSF FTS Team 2010

Can you Save your Own Life if you “HAD” to?

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

Have You Got What It Takes???

One of the central claims in CrossFit is that the fitness you get by participating is “functional.”

Well, what should the measure of functional be outside of the gym?

In 1926 a gentleman by the name of Earle Liederman published a book in which he claimed that every man should be able to save his own life (sorry, ladies – back in the day women couldn’t save their own lives), and he included the 5 benchmarks that would ensure that you could count on yourself in the event of an emergency – they include standards for:

-pull ups

Liederman claims that “If [a man] can accomplish these things he need have no fear concerning the safety of his life should he be forced into an emergency from which he alone may be able to save himself.”

Look HERE to see how you measure up. Ladies too.

What are the MYTHS of CrossFit???

Posted in Crossfit Philosophy on September 22, 2010 by Crossfit Sioux Falls

CrossFit makes you BULKY...yeah right!

There is a lot of chatter about CrossFit in Sioux Falls.

We have covered quite a few of the the myths of CrossFit. Here are some of my favorites…

Too expensive: Click HERE for that one.

-“I have to get in shape, before I start CrossFit“: Click HERE for that one.

-“I have NO TIME to workout“: Click HERE

-“I’m gonna get bulky doing CrossFit“: Click HERE

What are some of the myths you have heard?

And more importantly, what is your response to them?

What were the thoughts you had about CrossFit before you joined?

How have they changed?

Walk It Out

Posted in Crossfit Philosophy on September 21, 2010 by Crossfit Sioux Falls

If you have ever watched a UFC fight on TV you have sees the fighters preparing for their entrance to the octagon and their “Walk Out” song is blaring over the loud speakers to get them in the right frame of mind for the job at hand. Examples include “Eye of the Tiger” and “A Country Boy Can Survive” depending on the personality of the individual. Additionally, if you watch the pregame warm ups of college or professional football players, many athletes will have their iPods attached to their hip listening to their favorite music…whether that is calming/soothing music to settle nerves or intense jams to set the tone for the game, most people utilize some form of audio stimulation prior to a competition.

In the CrossFit community there are different takes on this as well. Some boxes blare music while other locations keep it quiet. From hip-hop to heavy metal, the right tune can make the WOD that much more intense and easier to complete.

We have the finals of the Fight Gone Bad challenge coming up on Saturday. In preparation for this challenge, do you have a favorite tune on your playlist that gets the adrenaline flowing? We would like to expand our selection of tunes and need some input.

As a sneak peek, an epic playlist will be put together for the 6:30 p.m. OLY class on Thursday for a few individuals who are going to be out of town on Saturday but will be jamming out for the FGB challenge a few days early.

What would be playing over the speakers if you were walking into the arena to compete? You have prepared physically over the last few weeks for this upcoming Saturday…what music or artist gets you prepared for the 3…2…1…GO?

I will start with my choices…
-Artist – anything from Rage Against the Machine (RATM)
-Song – Not Afraid from Eminem


CrossFit Sioux Falls – Athlete of the Week

Posted in Members on September 20, 2010 by Crossfit Sioux Falls

Congrats to Barb Paa for becoming this week’s AOW!

We all look forward to seeing Barb walk through the door every time she comes in for a WOD. It is hard to find a more upbeat/positive person than Barb.

As coaches, one of the coolest things to watch is the development of a member from when they begin CrossFit to seeing how they continually improve. Barb is now constantly hitting all her WOD’s Rx’D no matter the weight or movement and her results are really starting to show. She is also competing in our Paleo LEANing Challenge II to take her nutrition to the next level.

Barb thank you for all you do and bring to our CFSF community, you are greatly appreciated.

And btw Barb, Chris and I gave you a hard time when your husband was AOW but now its your turn. This week he is the 1st lady:-)

FGB 5…What are YOU waiting for???

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

Join us in the “Fight Gone Bad!”

WHEN: Saturday, September 25th, 830am-1030am.

**Sign in for classes as like you already do, but it will not count as a class**

This is a FREE event! (does not count as a class so we ask you donate to FGB instead) Come and show your support.


***We have 7 CFSF CrossFitter’s raising money for the cause***
-Jennifer Axtman: Click HERE to donate to her page.
-Amy Koch: click HERE to donate to her page.
-Chris Mello: click HERE to donate to his page.
-Tyler Resch: click HERE to donate to his page.
-Jeri Boe: click HERE to donate to her page.
-Mike Mills: click HERE to donate to his page.
-Angela Hoff: click HERE to donate to her page.


To start your own fundraising compaign register at Wednesday, September 22, 2010 under CrossFit Sioux Falls.
* Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

Please sign up today!
For more information go to