Archive for September, 2010

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

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!