Archive for October, 2010

Why We Tabata

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

Brad is in the Tabata Zone

Tabata training was discovered by Dr. Izumi Tabata and a team of researchers from the National Institute of Fitness and Sports in Tokyo.

Dr. Tabata discovered that this kind of interval training burns substantially more fat than aerobic training. On top of this four minutes of Tabata workout builds as much muscular endurance as forty five minutes of normal cardio training. In fact in the study the subjects increased their anaerobic capacity by over a quarter as well a substantial increase in their aerobic fitness. Something to keep in mind was that the the subjects were as fit as race horses before they started the trial, so the improvements were remarkable.

This makes it an very versatile program, you can use tabata for weight loss as well most improving performance in most aerobic and anaerobic sport.It will be the longest 4 minutes of your life but it will also be the most rewarding. Well at least if you survive it.

So why do we do it? Take a look:

a) Reduced body fat levels: Although Tabata training has been used for energy system work it was quickly found that it is a hugely effective way to strip fat from the body. The training is itself brief, but the knock on effects are increased calorie utilization through the day and more importantly, an increased rate of fat burning in the hours after training. While low intensity long duration work has you burning fat on the bike for say 45 minutes, Tabata causes you to increase the rate for fat burning for many hours after.

b) Ability to train: If Tabata teaches the mind and body one thing, it is the ability to increase intensity and maintain a lot of hard work; this is incredibly useful anyone looking to be in thier best shape possible, In my experience once a trainee has been exposed to Tabata they raise their game elsewhere in the weight room. Think you’re working hard on that final set of squats? Do a Tabata session and then think again.

c) Time pressure: Plans are all very good but they have to be able to fit into our hectic schedules. Tabata at anywhere between 3-7 minutes is just such a plan.

For those on the road traveling or working late mix in a Tabata.

Here is an idea: One full Tabata of Burpees and Situps, or Squats, Push Ups and Situps will be able to hold you over till your next WOD. Also check out the Tabata timer apps for your computer or cell phone.

By: Annie

Supp-le-ment Time

Posted in Members, Nutrition, Uncategorized on October 28, 2010 by Crossfit Sioux Falls

The Good Doctor says to eat your Fish Oils

As a gym owner and trainer for 9 years I have been hit up over and over about supplements. What works? What should I take? Etc. etc…

I am very very picky when it comes to a supplement that I would personally take, and even more so about a supplement that I would promote others to take.

Until recently, I have never found a fish oil that I have really liked. And everyone no matter if they do CrossFit or don’t even workout MUST take some form of fish oil for health, longevity and performance (especially if you do CF). So I have tried a bunch of different brands searching for that “one”oil I can hang my hat on.

My good friend and fellow CF athlete/coach, Kenny Kane, out in California introduced me to Stronger Faster Healthier ( ). SFH is a new company (and I believe) has some of the BEST products on the market (or I wouldn’t take them;-). They launched their company in March 2010 and are in over 50 CF boxes across the US, endorsed by CrossFit Endurance, CrossFit Football, and rapidly growing throughout the CF community.

Bottom line, I highly encourage to you to try them out and let the product speak for itself.

CFSF will be placing an order on Nov 4th next Thursday for anyone at the box that would like to take advantage of these products. If you place the order with us you will not have to pay the shipping that you would normally pay if you ordered it online for yourself (in SD the shipping is about $9 minimum)

Products that CFSF recommends:

-The Fish Oil (multiple flavors, honestly is easy to shallow and NO fish burps)
-Endurance Powder (for pre workout)
-Post Workout (for recovery after lifting and wods)
-Whey Protein (better than other whey proteins bc very very small amt of sugar)
-For a list of the other products check their site or ask us at the box.

What is YOUR referral Story??? Introducing a New Referral Contest for Nov

Posted in Crossfit Philosophy, Lifestyle, Members on October 27, 2010 by Crossfit Sioux Falls

MB is always willing help and demo...even at Turkish Get Up

We all have our “How we heard about CF story”. The family, friend, co-worker, neighbor, acquaintence that introduced us to this crazy program called CrossFit.

My Story

It was July of 2007. My brother comes to me one day and said, “Hey brother, check out this website a lot of my firefighter buddies are doing. It’s called I think you will like it.”

So I sat down and keyed in My initial reaction was that it looked interesting. So I proceeded to watch the video’s and read the articles and found myself continuing to watch MORE of the video’s and read MORE articles.

The next thing I know, I’m hauling my brother to the nearest globo gym and we are trying some ridiculous AMRAP.

Then I found myself at CrossFit LA a month later.

Next thing I know, I am a CFLA member.

Six months later I am CrossFit certified.

Jan 09: I opened a box in Sioux Falls…WHAT?! A Cali boy living in South Dakota??? 🙂

Today: I am living the dream and in the best shape of my life.

Thank you Mark Mello for introducing me to what has been a major life change for the good…CrossFit

Everyone has a story…

What is your referral story???

Who introduced you to CF (or how did you hear about CF)? Well now is your time to thank them:-)

And now the CONTEST

Starting TODAY and for the entire month of November every person you refer you will receive 1 point.

The CrossFitter that recevies the most points by Nov 30th will WIN a complimentary one hour massage.

2ND place will get a free CFSF T-shirt

*You will continue to receive the $15 referral credit on each referral you get*

1 friend $15 off your membership

2 friends $30 off your membership

5 friends $75 off your membership…..Now we’re talkin

We double-dogg dare you to get a FREE month of Decembers dues

***Look out for “Game Changers” were you can receive addtional points to help you WIN the contest***

Please see Chris, Annie or Mary with questions

Halloween WOD this Saturday Evening

Posted in CrossFit Workouts, Events on October 26, 2010 by Crossfit Sioux Falls

What till you see this years costumes

Hosted by CrossFit Sioux Falls

This Saturday marks our Halloween WOD. It is very similar to our St. Patty’s Day WOD back in March. This is a great opportunity for some Halloween fun with your fellow CFSF’ers. I have already heard of some of the costumes and the teams they are going to be HILARIOUS!!! This is definitely an event you don’t want to miss.


This event will be held on Saturday, Oct 30th at 7:30PM


This is a 4 person team WOD. Each team must complete 200 pushups, 300 sit-ups and 400 squats.*To start the WOD each team member must complete 2 rounds of 25 pushups(The first person to go will complete 25 pushups followed by the second person and so on. The person before you must complete their 25reps before the next person can begin. After you complete your first set of pushups you must take a shot of witches brew (alcoholic or non-alcoholic). Once the fourth team member is done with their pushups, team member one can begin the next exercise of 1 round of 75 sit-ups).Followed by 2 rounds of 50 air squats.


*Everybody must wear a Halloween costume of their choice .
*Every One brings potluck item/items.
*Everybody must have a really good time.


This is for fun and everyone is encouraged to treat it as such. We would really like the whole gym involved even if that means that parts of your team would prefer drinking non-alcoholic beverages. The winning team will have bragging rights on how awesome they are! This is pot luck style so bring your favorite dish! Please sign up by Thursday October 28th with team members and name.

For those of you that attended the St. Patty’s Day WOD tell everyone of your experience and why they need to attend the Halloween WOD.

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on October 25, 2010 by Crossfit Sioux Falls

Congrats to Amber Brown!

This AOW is very special to Annie and I. When we moved to Sioux Falls 2 years ago she was one of a few people that we were friends with, and she was one of our 1st members at CFSF!

This is also a bitter sweet AOW Amber is training for a new job and will be leaving Sioux Falls for over a year and we are really going to miss her.

Thank you Amber for all you have done and brought to the CFSF community.

The Paleo Grocery List

Posted in Nutrition on October 22, 2010 by Crossfit Sioux Falls

Health is simple: Workout HARD and Eat Properly

This is a great blog from the Fuel as RX website check it out:

Grocery shopping – some people love it, others hate it. No matter where you fall on the spectrum the fact is, you’ve got to do it if you want to eat. Now throw following a Paleo Diet into the mix and things have gotten even more complicated, and some would tell you, more expensive. But it really isn’t as difficult or expensive as one might think! Use this guide and tips to help plan your next trip.

Let’s start shopping!

Produce Department

-Focus on the crops that are in season in order to get the best prices and nutrient content.
-Choose organic when/if possible and if your bank account allows.
-Stock up on what’s on sale – many vegetables can be frozen for later use!
-Purchase spinach, salad blends, pre-cut vegetables, etc. if convenience and minimal prep time are important.
-Fill your cart with color!

Vegetables – Get Lots!!

Great choices include: spinach, greens, broccoli, zucchini, cauliflower, asparagus, brussels sprouts, cabbage, onions, garlic, fresh herbs, sweet potatoes (for post workout meals), mushrooms, tomatoes, eggplant, bell peppers, avocado… (Avoid the nightshades if you have autoimmune issues.)


Don’t go crazy here! Fit fruit into your diet primarily in the post workout period. Great choices include: Berries, watermelon, cantaloupe, mango, peaches, grapefruit, oranges, plums, apples, bananas…

Meat Department

-Go for grass-fed meat, wild caught fish, and free range poultry if it’s available and within your budget.
-If choosing farm raised meats opt for leaner cuts, if grass fed the fat is good!!


Beef, bison, venison, wild game, pork – they’re all good! Sirloin, tenderloin, flank, and strip steaks are the leanest choices.


When choosing poultry the breast and thigh portions will yield the most meat and from a food to $$ ratio are the best bets! There are also many ‘natural’ sausage options available in large supermarkets – chicken apple sausage is wonderful!!

Fish & Seafood

Salmon, tuna and other fatty fish are the best choices due to their high Omega-3 fatty acid content. For variety cod, perch, tilapia, mahi, scallops, shrimp, etc. are good choices too.

Dairy Department

-Don’t spend too much time here!! Look for the eggs. Omega-3 fortified eggs from free-range chickens are the optimal choice! Get some and move on!!

Frozen Foods Department

-Fresh produce is not always the best choice depending on the season and your budget. The frozen food aisle is another great option for fruits and vegetables. It is always a good idea to have a few bags of broccoli, spinach, brussel sprouts, etc. in the freezer for a ‘quick’ fix meal!
-Make sure to choose plain frozen vegetables without sauces or flavorings added – you can season them at home!
-Choose unsweetened frozen berries, peaches, cherries and other fruits.
-Pick up a couple large bags of plain chicken breasts, salmon, and/or other meats. If you are on a budget buying bulk bags of meat is cheaper than purchasing from the meat counter.

The Aisles…

Many times this is where people get in trouble! So many pretty packages with pictures of cookies, crackers, snacks, etc. AVOID aisles of temptation!!
-Pick up a selection of salt-free spices. My favorites include garlic powder, oregano, basil, cumin, curry powder, cinnamon, nutmeg, rosemary, sage, and for everything else an all-purpose spice like Mrs. Dash is great!
-Next stop – oils. Coconut oil and olive oil are must haves. Avocado and walnut oils are also very good on salads.
-Coconut milk (the kind in a can with no sugar added), is great for making curries, in post workout smoothies, and as an alternative to creamer if you’re a coffee drinker. Get some!
-Nuts and nut butters are also good to have around for quick snacks and in a pinch. Walnuts and macadamia nuts are the best choices and walnut butter is EXCELLENT! When choosing nut butters make sure there are no added ingredients – pure nuts is what to look for. If there is the option to ‘grind your own’ take it! Also, purchase unsalted nuts if possible.

Miscellaneous Items

-Some other items to consider depending on your goals, level of strictness and situation may include; unsweetened dried fruit, balsamic vinegar, green tea, and jerky (although the BEST place to get jerky is through Paleo Brands (click the link and look around)- they have GREAT Paleo frozen meals and cookies too!)
-If you are an athlete or looking for some quick post or during workout carbs grab some coconut water and Larabars for quick convenient fuel.

This list by no means covers all the possibilities but it’s a good start. Now grab a cart and start shopping!

Do you have any “must have” items on your list?

Share them in the comments!

CrossFit has Ruined My Life…

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

Why CrossFit Ruined My Life: (found from

Dedicated to Greg Glassman, the man that ruined my life.

My WHOLE life I searched for a fitness that I couldn’t explain. I was always active, always “healthy”. I was a vegetarian for 16 years, because it was “healthy”. I ran, biked, climbed, surfed and lived a relatively balanced and happy lifestyle. Then I found

CrossFit and my life will never be the same….

Because of CrossFit, I will never eat Mung for dinner again (unless it’s a cheat meal). Mung is a delicious mixture of re fried beans, peppers, onions, cheese, and salsa cooked in a crock pot on low. I used homemade tortilla chips for dipping, cuz they are healthier then the store bought ones, right?

Because of CrossFit, normal everyday people just don’t look the same. When you are constantly surrounded by CrossFitters your perception of human anatomy is skewed. Too skinny is weak and too strong is slow.

Because of CrossFit, I believe all people are capable of amazing physical feats, when they don’t produce, I take it personally and have no tolerance for laziness.

Because of CrossFit, I will never be alone. There will always be friends I should spend time with, athletes I need train and new people I want to get to know.

Because of CrossFit, I may look amazing naked, however, damned if I can fit into normal girl clothes. Put me in yoga pants and I’ll knock your socks off. Send me on a mission to find a dress, pair of jeans or a feminine top and I’ll come home defeated. My wardrobe will forever consist of 90% t’shirts.

Because of CrossFit, I will spend at least half of my waking days lurking on websites, watching, learning, getting pumped up and being inspired. will be the first site I look at every morning and the last before bed. Why am I mesmerized by people working out. Damn you CrossFit.

Because of CrossFit, my hands will never be soft and silky. They will forever remain rough and coarse. They have become hands of capacity and are not for looks or ginger caressing.

Because of CrossFit, I will never be able to separate my health and fitness again. They will always be joined as one, interlocked in an intimate marriage of understanding. I have no excuses.

Because of CrossFit, people think I work out all day, deprive myself of sinful pleasures and am generally unfun (because their definition of fun has become so incompatible with mine)!

Because of CrossFit, I will never be satisfied with my fitness. There will always be something to achieve, something to try and something to “get better at”, nothing I can’t do!

Has CrossFit ruined your life?

Want Results??? You need QUALIFIED Coaches…

Posted in Crossfit Philosophy, In the News, Lifestyle, Members on October 20, 2010 by Crossfit Sioux Falls

Between our 7 Coaches we have OVER 20 CERTifications!

At CFSF we pride ourselves on continuing to up the quality at our box. The types of things we constantly strive to improve on are:

-Warm-up and WOD programming
-And last but definitely not least, QUALITY of Coaching by furthering our education

To be the best coach it takes:

-A high commitment to continually furthering your education
-Loads of experience
-Practicing what you preach.

Well here is CFSF Coaches Resume thus far in the last 22 months:

-As the picture caption states above, of our 7 coaches we have OVER 20 certifications!
-We have coach’s well over 750 students and have had OVER 30,000 workouts at our box!!!
-Every single coach at CFSF does CrossFit at least 5x a week…every week!

Yeah, I bragging a little, but I am proud to be surrounded by such committed, hard working, generous, high integrity, inspiring people.

Thank you Annie, Casey, Booms, Browny, Liza and Cody.

What is Rx???

Posted in Crossfit Philosophy on October 19, 2010 by Crossfit Sioux Falls

Carrie is Rockin her 1st Rx'D WOD

Prescribe (verb) – to lay down as a guide, direction, or rule of action.

The order of importance that was instilled into us at Level 1 Certification was proper technique and range of motion as the initial priority followed by adding load and intensity.

The saying “you must crawl before you walk” is never more true than in CrossFit. You must be proficient in the movement before you should attack the likes of “Diane” or “JT”.

As a trainer/coach I take a lot of pride when someone identifies a goal and I see them working on that movement in the warmup or after class is completed.

How many of you have seen FTS (aka Matty B) do pullups?

How long would you guess it took him working on butterfly pullups after class before he perfected his form?

Once or twice?

How about for several weeks pretty religiously…every single day??? He nailed it with his response in the previous post…it takes wrench time to reach your goals.

Having Rx behind your name on the whiteboard is a mark of honor. If you put in the time on technique and range of motion, you will see those initials behind your name on a more consistent basis. Wear that badge with pride…but make sure you earned it.

Check out this blog from Hyperfit USA from Ann Arbor, MI, and pay special attention to the topic of mechanics If you didn’t catch Casey’s blog from last week and the subsequent response from FTS, scroll down and take a quick read. These 2 posts complement each other very well.

The last thing I want to address in this week’s edition is to cheer on your fellow CrossFitter. If you finish a WOD early and your neighbor is still battling to get done…throw some encouragement their way. You never know…that favor could be returned when your GOAT shows up and you need a little extra boost.

Make yourself better today!


CrossFit Sioux Falls – Athlete of the Week

Posted in Members on October 18, 2010 by Crossfit Sioux Falls

Congrats to Angie Sonnenschein!

This is another long overdue AOW. Ang has been with CFSF since June of 2009!

Angie is a model CF Athlete: she works out HARD every single class she attends, she demonstrates excellent form no matter the weight/movement, she will be the 1st person to help a fellow CF’er out and cheer them on, and she is as tough as they come.

We could go on and on about Ang and how great we think she is but everyone at CFSF would simply like to say, Angie we thank you for all you do and bring to this awesome CFSF community.

We appreciate you!