Archive for October, 2010

More than “just” Stretching

Posted in Crossfit Philosophy on October 15, 2010 by Crossfit Sioux Falls

Creating and Maintaining FLEXibility is all about consistency

Humans have 200+ bones and 650-some muscles in our body.

The way we move, sit, stand, WOD will beat those bones and muscles up in a major way. Muscles will become inflexible. An inflexible muscle is a clenched, contracted, restricts blood flow and limits optimal performance. And each day that goes by we will become more tight and stiff.

To solve the situation start with your tightest areas and spend 5 – 15 minutes a day (which we can ALL do). If you need help…ask your coaches. We are here to help.

To further educate yourself on mobility and flexibility go to the MobilityWOD blog site it will be located on our links under blog favs.

Related Blog: Got Fuzz???

Skills and Abilities

Posted in Crossfit Philosophy on October 14, 2010 by Crossfit Sioux Falls

Skill: (n) the learned capacity to carry out pre-determined results often with the minimum outlay of time, energy, or both.

Ability: (n) the quality of being able to do something, especially the physical and mental power to accomplish something.

I was thinking about the difference between these terms earlier this week after watching Chris demonstrate some rowing techniques. It made me think about the way we structure many of our workouts, specifically the skill time. Taking the time to learn and refine skills gives us the ability to make something happen; but notice the definition above, the skill must be learned in order for us to have the ability.

How many of you came to the box on your very first day with the ability to do pullups?


A basic snatch?

Very few, if any of us, right?

I once had a coach tell me,

“99% of coaching is in practice and preparation, very little of what we do happens at game speed.”

This is especially true in CrossFit. If you were thrown into a WOD without being taught how to do anything, chances are you wouldn’t be very successful; so it’s important to take time to learn and refine the skills. If not to be better at CrossFit, then for safety’s sake at least. By gaining abilities, though, you will get much more than just a good workout.

I challenge you: every time you come to the box, no matter what type of class you are taking, make the goal to walk out with more ability than when you walked in.

Sure, to come in and do a brutal, exhausting workout is great. Anyone who wants to badly enough can do that, though.

What’s really worth your while, what will really give you a return on your time and effort, is gaining ability.

If you do this consistently, you’d be surprised by how far you’ve come.

By: Casey

Paleo is the way, Nuff Said…

Posted in Nutrition on October 13, 2010 by Crossfit Sioux Falls

Chuck is flying higher now that he is in the Paleo Challenge

I came across this post and thought WOW! Is there even a discussion. I will take CrossFit and Paleo over the Old Endurance way EVERYDAY!

Pre Paleo and CrossFit:

Post Paleo and CrossFit:

The Paleo/Primal lifestyle (and in passing, CrossFit) are the subjects of a skeptical but grudgingly admiring article in today’s New York Times: “The New Age Caveman and the City.” Call it a fad if you will, but I challenge you to assemble a random sampling of Paleo-eaters/high intensity exercisers and vegan/vegetarian long slow distance enthusiasts…by any metric, performance or aesthetic, the “caveman” types will seem almost a different species.

Happy Tuesday!

Posted in Lifestyle, Members on October 12, 2010 by Crossfit Sioux Falls

From Browny and Rambo:-)

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on October 11, 2010 by Crossfit Sioux Falls

Congrats to this weeks AOW…Angela Hoff!

They are a lot of people out there that know about CrossFit and wait a while to finally step up to the plate and try it. And when they do I love to throw it in their face and say, “What took ya sooo long???” And that is exactly what happened to AHoff.

I met AHoff last summer of 09. She was just, “Doing her own thang”. Fast forward to to April 2010 and she finally pulled the trigger. And the first thing I said was, “What took ya sooo long???” Fast forward to today and she is the ever coveted Athlete of the Week.

Way to go AHoff. You are such a positive and motivated CrossFitter. You work hard, inspire others and we always look forward to seeing you at the WODs. Keep the up the great work!

Thank you for all you do and bring to the CFSF community.

We appreciate you!

BTW – What did take you sooo long?

Beans are good for you…FALSE!

Posted in Nutrition on October 8, 2010 by Crossfit Sioux Falls

PR time...275! Are you kidding me???

Anyone ever hear people saying or think themselves that beans are touted as the healthy protein alternative to meat?

Do you know how to respond?

Well lets uncover the truth:

The fact that they can cause gastrointestinal distress should be enough for our concern. Most legumes are poisonous if eaten raw. Legumes are high in lectins, protease inhibitors, and phytates. Lectins are proteins that bind carbohydrates, been identified as being inflammatory and toxic. They have a casual relationship with auto-immune diseases such as rheumatoid arthritis, Type I diabetes, and lupus. Phytates or phytic acids, have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract. Furthermore, the presence of protease inhibitors interferes with the breakdown of proteins into amino acids. Vegetarians seeking protein from legumes, may actually be making their protein deficiencies worse!

A diet high in legumes, at best, will give you gastrointestinal problems and could result in a mineral deficiency. At worst, a diet high in legumes could induce an “auto-immune” response. The soy industry has been pushing the “health benefits” of soy.

As a result, most of our processed foods contain a soy additive or byproduct, in effect, lacing our foods with possible toxins.

There are a lot more myths about the food pyramid and the traditional American diet. To find out what they are begin reading the Paleolithic Solution by Robb Wolf immediately!

Happy Friday!

If You Restrict Yourself Too Much, You Will GORGE…

Posted in Lifestyle, Nutrition on October 7, 2010 by Crossfit Sioux Falls

After trying every diet known to man, and helping people with diet and exercise for ten plus years …. I have seen this time and time again Gorging!

People do a complete 360 cut out everything known to man for 7 weeks (or less depending on the person), and once the 7 weeks is over its gorge city!!!

As humans we are not expected to be perfect. If you are really making a “lifestyle” change, there are going to be times that we will cheat. As long as we are balancing our food with tons of positives, a little negative here and there is not going to hurt us. It will only make us feel like we are not “dieting”.

A phrase you will commonly hear me use is “there is a reason the word DIE is in diet”.

Truly make this a lifestyle change, not just a challenge. Take this opportunity and really apply it to your daily life not just for these 7 weeks, but for a lifetime!!

Watch this video below and find out what happens when we restrict ourselves for too long……

So What’s the Difference???

Posted in Crossfit Philosophy, Members on October 6, 2010 by Crossfit Sioux Falls

Nothing like a weighted plank finisher to bond with your fellow CFers

Many of us have had a variety of different experiences of what it means to be a “group fitness” class.

Over the years we have all tried yoga, pilates, spin, circuit training, and more. I have never experienced group training that even came anywhere close to the experience at CrossFit Sioux Falls.

I never had anybody cheer for me in spin class.

I never faced a seemingly overwhelming obstacle in yoga that caused me to bond with my classmates.

I never accomplished anything in circuit training that caused me to have a new outlook on my life and capabilities.

In none of those classes was I ever overcome with emotion watching a fellow classmate lay it all out there in pursuit of bettering themselves.

All those things happen at CFSF — all the time.

So why is it so different?

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Tracking Progress: Write It Down!

Posted in Crossfit Philosophy, Lifestyle, Members on October 5, 2010 by Crossfit Sioux Falls

Making progress in the gym is the most basic goal of everyone here at CFSF.

Gains in the gym are the simplest, most direct measure this progress; better scores prove that training hard, eating clean, and taking care of yourself all equates to improved fitness. Keeping accurate records of your workouts and results will help to track this, as anyone who journals will tell you.

Keeping track of scores and times on daily WOD’s is a good place to start, but with the variation of CrossFit training, it’s sometimes difficult to put all of those numbers to use.

How much time have you spent looking for a specific score through all of those pages of workout journals?

Sometimes you may find a time or weight that you thought was your current personal record (PR), but it turns out that you could’ve done much better. Without consistently adding weight each time you perform a lift or finishing faster each time you do a certain WOD, you really won’t get any better.

To help with this, we’ve put together some super-cool record sheets which include nearly all of the lifts that we will practice and use in WOD’s. Each different lift is broken-up by reps, so you can know your true PR for 5, 3, and 1 reps respectively.

These sheets have been added to the blog’s list of forms titled: “Personal Lifting Record Sheet” , and we encourage everyone to print and add them to your journal. We will soon also be adding record sheets for all of the named/whiteboard WOD’s so that you can keep track of those scores.

NOW IS THE TIME for many of you to begin utilizing these great tools to aid in your success.

Keep working hard!

By: Casey Mouw

Also, re-read:

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

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on October 4, 2010 by Crossfit Sioux Falls

Congrats to Tyler Resch for becoming our next Athlete of the Week!

Tyler has only been with us since June of this year. Tyler was a collegiete rower for the University of Wisconsin. And if any of you know any collegiete rowers, you know they are tough as nails and have a tremendous cardio output. While blowing by everyone on the rower!

Every week Tyler continues to build on his strength and conditioning while putting up very impressive times and scores for doing CrossFit for such a short amount of time.

Tyler, thank you for all you do and bring to our CFSF community.

We appreciate you!