Archive for September, 2010

Climbing the Rope at CrossFit Sioux Falls

Posted in Crossfit Philosophy on September 16, 2010 by Crossfit Sioux Falls

Now that our rope is up and running, how do you climb the thing?

It was easy when we were in grade school, but why is it so difficult now?

Here is a quick video that takes you through a step by step process on how to climb the rope properly.


Paleo Challenge Update: LAST DAY to Register TODAY

Posted in Events, Lifestyle on September 15, 2010 by Crossfit Sioux Falls

LD is ready the the Paleo Challenge. Are you???

The Mission of the PLC II to improve your health through whole food nutrition taking the principles from the Paleo Diet Lifestyle. This Challenge is created to ensure YOU build healthy HABITS that will not only last during the 7 week challenge, but for a LIFETIME!

Everyone in this challenge is the most dedicated, committed, and motivated people you will ever meet. You will meet people from all levels and walks of life. We are here to prove that anyone can succeed with the Paleo Diet and CrossFit.

The mantra of this Challenge is: You will get as much out of this as YOU put into this.

Always remember “Excellence is Earned, not given” Everything is set up for YOU to succeed. You will NEVER have as much accountability, support, education, resources at your fingertips over a 7 week period as you do now. USE IT!!!

Today is the LAST DAY to register for the Paleo Challenge.

Contact Chris, Annie or Mary to register.

Past Posts to bone up for the challenge:
Aug 27
Aug 24

SIDE NOTE: Chris Mello would like to wish his wife, Annie Mello a HAPPY ANNIVERSARY. Its been the best 3 years of my life. I am so happy for the past years we have spent, thrilled about the present with you, and ecstatic for our future together!

Quality Control…CHECK!

Posted in Crossfit Philosophy, CrossFit Workouts on September 14, 2010 by Crossfit Sioux Falls

The student is now the teacher, Bolge coaching Browny from a far, I mean Car

Quality Assurance – Delivering a Quality Product

Recently, CrossFit HQ distributed notification that all individuals that have taken the Level 1 certification are required to take a written examination of the fundamentals of the CrossFit methodology. The main reason for this requirement is to ensure that the quality of the product is maintained at a high level. In addition to passing the test, all trainers and affiliates will be required to take the assessment every 5 years to emphasize continuing education.

This is something we take very seriously because we are responsible for upholding the quality and integrity of the organization and the product that is delivered.

As many of us travel around the country for jobs or vacation, there is a strong likelihood that we will ‘drop-in’ on a box or affiliate and participate with other Kool-Aid drinkers. It is very apparent when we have a guest at CFSF that has had proper coaching and knows how to perform the required exercises in the WOD.

In addition to listening to the coaching staff during their explanations and demonstrations and performing each exercise with the proper range of motion on every repetition, what additional resources or routines do you utilize to further your knowledge of CrossFit?

Do you read publications or subscribe to the CrossFit Journal?

Do you stay after class to work on proper form of a lift or exercise that is pointed out to you during a WOD?

Are YOU a student of the game???

Ask one of the coaches for help if you have questions – we are here to help!

Keeping ourselves accountable when nobody is watching is vitally important to maintaining high standards…it could be your classmate that is looking up to you.

Mike B aka Browny

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on September 13, 2010 by Crossfit Sioux Falls

Congrats to Jenna aka Buttercup for becoming our next Athlete of the Week.

“Why is Jenna’s nickname ‘Buttercup'”???

Well because Jenna, Court and Kelli formed the CrossFit Sioux Falls Power Puff girls. Because they all embody the 4 P’s…

What the heck are the 4 P’s???…Funny, I had to ask Mary the same thing myself.

Positive: Because she always has a smile on her face and a great attitude everyday.
Powerful: Because she attacks the weights and the WODs everyday.
Persistent: Becasue she always is looking to improve herself. Jenna will be entering the Paleo LEANing Challenge II this Saturday to take her health to a HIGHER LEVEL.
Productive: Because she does the 3 characteristics above she will always excel with her CrossFitting.

Jenna thank you for all you do and bring to the CFSF community.

We appreciate you!

FGB 5 September 25th 2010 Official Details

Posted in Events on September 10, 2010 by Crossfit Sioux Falls

Join us in the “Fight Gone Bad!” Saturday, September 25th, 830am-1030am. This is a free event! (does not count as a class so we ask you donate to FGB instead) Come and show your support (and sweat!) for three causes this year!

Fight Gone Bad began as a fundraising event in 2006, and this will be a first for CrossFit Sioux Falls to act as a host! The first four editions of Fight Gone Bad have raised a combined total of more than $2 million. From those humble beginnings and with the support of the CrossFit community, we’ve proven what a small, totally committed group of people can accomplish.

This year Fight Gone Bad 5 opens its arms to benefit three charities this year: LIVESTRONG, Wounded Warrior Project and the CrossFit Foundation. This event will take place at hundreds of CrossFit affiliates around the world on Saturday, September 25, 2010.

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The event is in the 3 round format.
The stations are:
* Wall-ball: 20 pound ball, 10 ft target. (Reps)
* Sumo deadlift high-pull: 75 pounds (Reps)
* Box Jump: 20″ box (Reps)
* Push-press: 75 pounds (Reps)
* Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

The four divisions are:
1. Class A: Standard Men = 75lb push-press and sumo deadlift high pull, 20lb wall- ball and 20 inch box jump
2. Class B: Standard Women/ Modified Men = 55lb push-press and sumo deadlift high pull, 14lb wall-ball and 20 inch box Jump
3. Class C: Intermediate = 35lb push-press and sumo deadlift high pull, 8lb wall-ball and 20 inch box Jump (step ups are okay)

To participate:
* Register with CrossFit Sioux Falls by Wednesday, September 22, 2010.

***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.

* YOU CAN DO IT TOO! 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

Im NOT a Role Model…YES YOU ARE!

Posted in Lifestyle on September 9, 2010 by Crossfit Sioux Falls

Nicky works hard, inspires others and always has a good time.

As the Paleo Challenge gets closer everyone has goals are on their mind.

I was talking with a Paleo Challenge participant about their goals yesterday and she had a problem…a good problem. She had hit all of her initial goals of losing weight and toning up when she started CF.

So my question to you is what happens when you achieve all of your initial goals when you started CrossFit?

What is the next set of goals?

How about the idea of being a role model for others. Think about everyone who is unhealthy in your life (family, kids, friends, co-workers…etc) Ever heard the term actions speak louder than words??? Being a role model for health and fitness is one of the most rewarding and powerful thing you can be for others.

Below was a very controversial commerical in the early 90’s about being a role model.

The best way to set an example is to BE the example.

CFSF Rules to Live By at the Box…Journaling Your WOD is MANDATORY!

Posted in Crossfit Philosophy, Lifestyle, Members on September 8, 2010 by Crossfit Sioux Falls

Now that everyone is back in there ‘normal’ fall routine. Its time we discuss something very simple, sometimes overlooked, but MANDATORY to get you to your goals and beyond…JOURNAL every WOD every time!

I have to admit I am guilty to not journaling every WOD I do…but that all changes TODAY!

We all do CrossFit because we desire to take our fitness to the next level and in order to “Take it to the Next Level” you must have YOUR journaling habits in place.

A lot you are guilty to “NOT JOURNALING”. When you forget, get lazy, not “FEEL” like it, or don’t want to; then you are GUILTY as charged.

If and when you feel like you any of those characteristic next time look at the people who are journaling, most every single person that is, is probably BETTER than you at CrossFit currently. So if you copy the habits they do, then you will get their type of results.

Why do this? There are a ton of reasons. The main benefits include:

– Accurate tracking of progress through logging work out variables
– Effective and precise planning of future work outs (knowing how you performed previously will eliminate guesswork). It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue.
– Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…)
– Increased focus and efficiency through having a clear, written plan.

Your goals and results are at your fingertips…LITERALLY!

To get an idea of what your journal MUST look like…

Confess now if you are guilty and make it up by declaring your will start the journaling habit today!

If you are an avid journal’er help everyone out and tell us why you journal and the importance it has had for you and your success at CF.

Guess What Happens When YOU Drink a Coke???

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

When somebody drinks a Coke watch what happens…

In The First 10 minutes: 10 teaspoons of sugar hit your system. (100% of your recommended daily intake.) You don’t immediately vomit from the overwhelming sweetness because phosphoric acid cuts the flavor allowing you to keep it down.
20 minutes: Your blood sugar spikes, causing an insulin burst. Your liver responds to this by turning any sugar it can get its hands on into fat. (There’s plenty of that at this particular moment)
40 minutes: Caffeine absorption is complete. Your pupils dilate, your blood pressure rises, as a response your livers dumps more sugar into your bloodstream. The adenosine receptors in your brain are now blocked preventing drowsiness.
45 minutes: Your body ups your dopamine production stimulating the pleasure centers of your brain. This is physically the same way heroin works, by the way.
60 minutes: The phosphoric acid binds calcium, magnesium and zinc in your lower intestine, providing a further boost in metabolism. This is compounded by high doses of sugar and artificial sweeteners also increasing the urinary excretion of calcium.
60 Minutes: The caffeine’s diuretic properties come into play. (It makes you have to pee.) It is now assured that you’ll evacuate the bonded calcium, magnesium and zinc that was headed to your bones as well as sodium, electrolyte and water.
60 minutes: As the rave inside of you dies down you’ll start to have a sugar crash. You may become irritable and/or sluggish. You’ve also now, literally, pissed away all the water that was in the Coke. But not before infusing it with valuable nutrients your body could have used for things like even having the ability to hydrate your system or build strong bones and teeth.

How does a Coke taste now???

Happy Labor Day!

Posted in CrossFit Workouts, Events on September 6, 2010 by Crossfit Sioux Falls

Is it easier or harder to WOD with a work day off?

Treavor Win'e Labor Day 2010

Happy Labor Day!

CFSF Endurance Program Begins…

Posted in Crossfit Philosophy on September 3, 2010 by Crossfit Sioux Falls

Your CFSF Endurance Coaches Will Push YOU to YOUR Potential

CrossFit Sioux Falls is proud to announce our newest program CrossFit Endurance.

“CrossFit Endurance was created with the belief that you have taken the time to learn the skill of your sport. If you have not, you have no business here, or competing in this sport. This website is to be used with the CFE strength and conditioning WOD, Main Site WOD, your affiliate, or your own CrossFit Programming (Beware, poor programming will come at your cost in fitness and sport). Follow the directions as indicated on each day’s WOD. If you aren’t recovering and hitting times that you should hit, take a day or two off… Recovery is why you get better, not more training!

With Progression!!! CrossFit 4-6 times per week. The most successful athletes will be able to follow a 3:1 CrossFit/Strength and Conditioining cycle. Choose ONE sport per day on this site. Single sport athletes should only be following this site 2-3 times a week. Typically, 1 cycle, which is 1 interval, 1 tempo/stamina workout, and 1 more interval workout… This should be spaced accordingly throughout the week. Multisport athletes should train no more than 2 workouts per week per sport on this site. PERIOD! Follow anything else and you are not following this site correctly.

Yes we know this is contrary to what everyone else is telling you… We aren’t everyone.” taken from
CrossFit Endurance is designed for 2 types of people:

1 – If you want to improve at CrossFit: Tried of burning out in a WOD? Want to be able to push you body to the limit and finish a WOD HARD?!

2 – If you are training for an endurance race/event: Running a 5k, 10k, half/FULL marathon, ever thought of training for an ironman or ultra marathon? Learn how to train smarter and not harder.

Classes begin Tuesday Sept 7th and is updated on our Class Scheduler. Contact us to try out a class. 1st Class is on us for free!

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