Archive for November, 2010

Got Resolutions???

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

Diesel is happy about making no more "Resolutions"

Ah yes, the time of year to start thinking about some new resolutions. Well maybe I should back up a step…

What is a resolution?

A quick read in Webster’s dictionary would answer this:
Resolution – (noun) – “An often ill advised pretend goal that is destined to fail from the start. These feeble attempts are made year after year with no avail. Often accepted by a lazy Western culture as a fun excuse to share with their friends in order to justify maintaining their current lack of fitness.”

“Hey…we tried right??? I think there is cake in the treat cube, let’s go.”

Now as a CrossFit athlete you are one of many fortunate members of an elite fitness community that doesn’t need “resolutions”. We have chosen to adjust our lifestyle for better living and get to enjoy it to boot.

This year I challenge you to support your family, friends, and co-workers when they speak of their “resolutions”. Remember the “you” of yester…and how YOU used to do the same thing. When they are complaining about their new “Sugar Cookie” Diet, and the Stair Monster at the global gym they just battled for 45 minutes while trying to read a magazine and watch TV. You get to talk about the great time you had today almost puking your guts out with your friends after trying to row your heart out and then throwing weight around like you did when you were 20. On January 23rd, when people with “resolutions” have already quit and have gone back to old habits, you are still hitting up the box every day wondering

“How fit R U”? Be proud of what you have accomplished…be even more proud of what you are about to accomplish.

I challenge you to be an example for those that fail with “resolutions”. Let them see your progress, and leave them wondering “How fit R U?” You lead by example without knowing; even if people haven’t said it…they are thinking it. Again…be proud of it. Be a spokes person or a role model this year. Keep spreading the good word.

If it had potential positive implications on their life, would you imply a simple tactic such as a “Livestrong” bracelet for motivation?

What if that same bracelet hit closer to home and allowed you to showcase how you now kick ass as the new you?

Well you are in luck… Just in are some rocking new bands to showcase part of your new lifestyle and perhaps a way to encourage other to embark on the new and improved life you have.

Bracelet or not…I’m not asking you to set “resolutions”…I’m just asking you to keep doing what you are doing. You are a CrossFit athlete, we are CrossFit Sioux Falls.

Bands on Sale NOW!
-1 for $3
-Both for $5

Yours Truly,


CrossFit Sioux Falls – Athlete of the Week

Posted in Members on November 29, 2010 by Crossfit Sioux Falls

Congrats to Carmen Vellinga for becoming this week’s Athlete of the Week!

Not that we are trying to keep it in the family, but we DID!

Carmen is succeeding her daughter, AI last week’s AOW, because they carry not only have mother/daughter similarities but CF similarities as well. All of the hard working and positivity traits that AI possesses was definitely handed down by her mother Carmen.

We have had the pleasure of seeing Carmen grow leaps and bounds over the last 10 months. She has battled through various wrist and low back that would have stopped most people but not Carmen. She has the mindset that nothing will stop her on her way to achieving all of her FITness goals. And with that she improved her strength, endurance, flexibility and nutrition and it now paying off!

Carmen thank you for all you do and bring the our CFSF community.

We appreciate YOU!

Ready or not, feasting season is here…What are you going to do about it???

Posted in Lifestyle, Members on November 26, 2010 by Crossfit Sioux Falls

This weekend WODs will get you on the right track for the holiday season

Article found at:

It happens every year about this time. The air gets nippier, the days get shorter — and your jeans start getting tighter.

Ready or not, feasting season is here — that seemingly endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, merry-making treats, then New Year’s toasts. Even beyond Jan. 1, there are Super Bowl chips and dips and Valentine’s Day chocolates to contend with.

“We have four months of constant feasting,” says Roger A. Clemens, DrPH, food science expert for the Institute of Food Technologists. “If we do feast, as many people do, without control, then we set ourselves up for bad patterns, ill health, and weight gain.”

Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.

And then there’s exercise. According to the National Center for Health Statistics, most Americans — 59% in 2003 — do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

With all this working against us, just how can we keep from overeating and underexercising during the Halloween-through-Valentine’s Day season? WebMD asked some health and fitness experts for advice.
Dietary Downfalls

First, it’s important to understand why it’s so hard to keep up healthful habits this time of year. During the fall and winter seasons, the experts say, many factors combine to increase the urge to overeat. They include:

Food-focused celebrations.
We normally socialize with friends and family using food and drink, says Clemens. And on special occasions, such as holidays, the availability and quantity of social fare increases — raising the temptation to overindulge. The pressure to give in can be great, as we don’t want to put a damper on the merrymaking or disappoint loved ones who have toiled to present good eats. The alcohol served at many social events can also destroy our resolve to eat in moderation.

As if there weren’t enough stress in everyday life, holiday obligations and expectations add to the strain. “In an effort to ensure that you have the perfect holiday, you’re doing all these extra things, like making sure you have the right decorations out and making sure your cards are done,” says Bethany Thayer, RD, a spokeswoman for the American Dietetic Association. “All that extra work can be overwhelming. It can add to the stress, and the stress can lead to the overeating.”

The demands of fall/winter festivities can leave people feeling sluggish and sleep-deprived. And when people are tired, they’re more likely to overeat, says Amy Schmid, MA, RD, program director of nutrition communication for the Dairy Council of Nebraska.

Emotional eating.
Schmid says some people use food to soothe sadness, anxiety, dissatisfaction, or loss. Others simply use any celebration as an excuse to overindulge, says Janet R. Laubgross, PhD, a clinical psychologist specializing in weight management in Fairfax, Va. They think, “‘Oh, I get to indulge because it’s Halloween’ or ‘I get to indulge because it’s Thanksgiving,'” she says, noting that holiday marketing of food and consumerism contributes to the excess as well. Also, Thayer notes, when people who are trying hard to eat healthfully fall off the wagon, many get frustrated and give up on healthy eating.

Cold weather.
Some people crave high-calorie comfort food and drink when the mercury dips. “It’s comforting to eat stuffing, pumpkin pie, or your grandmother’s high-calorie salad,” says Schmid. “It makes you feel good. It makes you remember the good days.”

The same factors that contribute to overeating can also lead to physical inactivity.

“The No. 1 reason people report for not exercising is lack of time,” says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

And, of course, overfull stomachs from all that holiday feasting, as well as stress, exhaustion, and cold weather, can dampen the best of workout intentions.

3 Keys to Survival
To make the feasting season a healthier one, experts say, it’s important to do three things: Practice awareness, manage your stress and emotions, and plan in advance.

1. Practice Awareness
•Be conscious of what you eat and how much, says Karmeen Kulkarni, MS,RD, BC-ADM, CDE, president of health care and education for the American Diabetes Association. Allow yourself some special treats on the holidays but have moderate servings. When there’s a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving.
•”‘Tis the season to be realistic,” says Schmid, noting this is not the best time for weight loss. She recommends trying to maintain weight instead of lose it.
•Be sure to keep it all in perspective, the experts say. “Even though it’s the holiday season, it doesn’t mean for the next three months, you can do whatever it is you want,” says Thayer. “Allow [some treats] for the special days, but then get back into your healthy routine the next day.”
•Always look for opportunities to move, says Bryant. For example, take a brisk walk whenever you get a few minutes; stand up and move around while you’re on the phone call; and walk to a co-worker’s desk instead of emailing him or her.

2. Manage Stress and Emotions
•One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
•Learn to say “no,” in a courteous manner, to activities and food that aren’t in your best interest. “People may grow to respect it, and may even emulate it,” Clemens says.
•If you’re sad about a loss, turn to people for comfort instead of food. “Invite a new member to your holiday table,” says Schmid. “Maybe it’s not the same without a loved one, but think of new traditions.”
•At social events, don’t fill silence with food. “Many people will eat and drink any beverage because they don’t know what to say or how to act,” says Clemens. Instead, he recommends making an effort to really get to know people, beyond superficial small talk: “When we do that, we actually have the tendency to eat less,” he says.
•Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.

3. Plan in Advance
•Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
•Also, avoid sources of temptation whenever you can, says Thayer. After visiting a buffet, leave the room that’s filled with food. If there are sweets in the office break room, don’t go there. If you’re given unhealthy food as a gift, bring it to the office to share.
•If you’re traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you’re less likely to be tempted by unhealthy options.
•Think about what really matters during this busy time of year, and plan accordingly. “Figure out what you absolutely have to do, because there always are some obligations,” says Laubgross. Then let go of the rest.
•Also, schedule a brisk walk or hike after a holiday party or meal. “Five minutes of exercise is better than 20 minutes of nothing,” says Schmid.

The Bottom Line
The bottom line, the experts say, is to try to maintain a healthy lifestyle both in and outside of the fall/winter feasting season. Constant weight gains and losses can be harmful to your health and your psyche.

The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends — not food.
“We need to instill in our social events that balance, moderation, and variety are key to better health,” Clemens says.

Anything to add?

What “used” to be your downfalls?

What are your solutions for this holiday season???

Happy ThanksGiving!

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

The unveiling of the Paleo Winners

We all have so much to be thankful for. Take this time to remember and give thanks to everyone and everything you have to be thankful for.

From everyone at CFSF we are Thankful for each and everyone of our members. You guys are the reason why we are so successful at what we do. We love all of you and couldn’t be prouder of your heart, dedication, and spirit to CFSF.

Post your thankfulness to comments.

Intensity 101…A Step by Step Plan

Posted in Crossfit Philosophy on November 24, 2010 by Crossfit Sioux Falls

Thrusters with INTENSITY

OK, OK…we’ve all been there, you approach a set of 20, and plan out your mini sets prior to starting. “4 sets of 5…oh sh*t…scratch that, 5 x 4 instead…” I mean who cares??? I did my 20 reps right??

Coach is just yelling to yell, it’s what he is here for…it’s just random instruction and I got a workout in.

Well I don’t blame anyone if they don’t want to believe me…therefore I brought my friend “CrossFit” with me to crack an egg of knowledge on you.

Coming straight from a community that has been working with this brand of FITness for years, the CrossFit prescription is “constantly varied, high-intensity, functional movement.”

-The constantly varied is easy, just look at the board every day.

Functional movements may not be as obvious, but it’s just the fact that the movements you go through during class will apply to your daily life whether you know it or not. But what is this “Intensity”?

Again letting the CrossFit model speak for itself, “Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.”

Why do I care again??
“Because compound or functional movements and high intensity is radically MORE EFFECTIVE at eliciting nearly any desired fitness result,” says CrossFit.

Why I am letting CrossFit making me sound smarter than I am? Because just like you don’t work out just work out…we don’t coach, just to coach. We want results and the fastest way to those very results? You guessed it… “Intensity”.

Being intense doesn’t mean you have to load up the bar with 500 pounds and grunt your way through a back squat.

Being intense also doesn’t mean you have the fastest time possible.

Even if you can’t currently perform a full body squat due to flexibility limitations, you can still be intense.

Instead of cranking out 20 as fast as you can at a comfortable depth, let’s eat a few seconds and get 1 centimeter deeper with each squat with our chest up, weight in our heels…all that good stuff. So here my form recognition was more intense, maybe tomorrow you can be more mentally intense.

When you approach that set of 20 you say “here we go, AMRAP this round”, this time you crank out 8 reps…well hitting 8 versus a predetermined 5 is more intense. It was nothing magical, it’s something everyone is capable of doing this TODAY.

Heck…you hear coaches talk about “Unbroken” go for it. Take a couple extra seconds before starting a set, get your breath and try and do the full 20 without stopping. Mix it up and maybe go a little heavier with the weight one day, or maybe be more vocal during the WOD while encouraging other athletes suffering at your side. If you haven’t picked up on it, intensity = results. Why do you think some WOD’s are less than 10 minutes? Because when done at high intensity, it will yield better results than an hour of the same exercises done without intensity.

Being intense doesn’t mean you have to or should sacrifice technique and range of motion. Nor does it mean we should be nazis about it. Finding that balance is what we will work on every day you step into the box. Think long term, it would be great to have a little faster time tomorrow, but most of us are merely training for life. So I don’t care if your Fran time is 2:00, or 20:00…be intense and get those down to 1:58 and 19:58, a PR is a better you. How do I PR??? Intensity my friend.

This is also a reason we encourage rest days… if you don’t, you will lose intensity, that is just the way it is. NO ONE…and I do mean NO ONE, is immune to this. If you train everyday…you need an intensity reality check, and will delay results. Remember CrossFit is observable, measureable and repeatable. Check your journals, check your PR’s (Personal Records). Don’t take my word for it…the proof is in the paleo pudding. CrossFit is open source and doesn’t pretend to hide its methods…we don’t make this stuff up.

Anyhow…find a way to be more intense…give CFSF that and we can promise results and will leave you setting new, higher goals both at the box and out.

Forging Elite Fitness.

Yours truly,


A Paleo Thanksgiving!!!

Posted in Lifestyle, Members, Nutrition on November 23, 2010 by Crossfit Sioux Falls

Pre WOD Mobility at its finest

This blog was taken from Robb Wolf’s website:
For a full list go to THIS

Thanksgiving is only days away

I love Thanksgiving. A grand excuse to spend the day in the kitchen creating delicious food for the people I love is a holiday I can get behind. Thankfully, staying Paleo at Thanksgiving is easy enough. Most of the dishes traditionally served are naturally Paleo with a few easy modifications. The big culprits to watch out for? Bread, stuffing, mashed potatoes (maybe) and desserts.
Bread: just skip the dinner rolls. Most of the time, these are an afterthought anyhow. Who wants to eat a store-bought, over-processed gluten bomb when there are countless other great dishes to fill your belly? Don’t even bring them to the table. And if you’re at a relative’s house just stick the package of rolls under a nearby throw pillow. No one will even miss them.

Stuffing: this one can be a little more tricky. Everyone wants stuffing. Or is it dressing? I grew up in south Georgia and it was only ever called stuffing in my house, although not once was it actually stuffed inside anything. I love the idea of stuffing inside the turkey, soaking up all that juicy goodness, but if we’re not using bread or grains of some kind, that technique is hard to do justice. So we’ll stick with the stuffing-on-the-side concept of my youth. A super yummy grain-free, dairy-free recipe is below!

Mashed potatoes: if you’re avoiding nightshades or just trying to keep it low-carb/dairy-free, mashed potatoes can be a booger. I’d like to propose an alternative: mashed sweet potatoes! Yams and sweet potatoes are another traditional thanksgiving food (although in my youth they were always smothered with corn syrup and toasted marshmallows), and one that can be made into a delicious Paleo-friendly dish. Bake (or microwave) sweet potatoes, peel and mash them, mix with coconut oil or grass-fed butter, cinnamon, ginger, nutmeg and a touch of maple syrup and you have one delicious side dish (or main dish, if you’re visiting my plate).

Desserts: if you enjoy pumpkin pie for dessert at Thanksgiving, you’re in luck. It’s super easy to make a really satisfying Paleo version. Sarah from Everyday Paleo has a great recipe plus a demo video on her version of pumpkin pie. I made something similar recently and for the crust, used almond flour and coconut oil. Yummmm. My husband couldn’t even tell it wasn’t a graham cracker crust.

A delicious, foolproof Paleo Thanksgiving
I’ve taken the traditional Thanksgiving menu from my youth and made a few tweaks. Here are some great, tried and true recipes from around the Web.

•Pre-dinner munchies: Italian sausage skewers, Bacon-wrapped almond-stuffed dates, Deviled Eggs (Fat Guacamole Devils would also be welcome), shrimp cocktail, olives, nuts
•Alton Brown’s roast turkey (video)
•Cranberry sauce
•Holiday yams
•Tarragon green beans
•Pumpkin pie
•And finally, stuffing!

Savory Sweet Potato Stuffing
Serves: 8
Time: about 2 hours (40 minutes hands-on time)

This has all the savory depth of flavor you’d expect from a traditional bread stuffing, and you’ll recognize familiar fall flavors in there, but get ready for some unexpected notes: the burst of sweetness from the raisins and the crunch from the pecans.

•4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
•4 tablespoons olive oil
•salt & freshly ground pepper
•4 celery stalks, thinly sliced
•2 medium onions, chopped
•1/2 cup dry white wine
•8 oz. country style (not in a casing) pork sausage
•2 large eggs, beaten
•1/2 cup chicken broth
•4 tablespoons golden raisins
•3 tablespoons chopped fresh sage•1/2 cup chopped pecans
1.Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
2.Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
3.Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
4.Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on November 22, 2010 by Crossfit Sioux Falls

3...2...1...AI is always ready to GO

Congrats to Haley Vellinga aka AI for becoming this weeks AOW!

AI is a force to be reckoned with at CrossFit Sioux Falls. She brings the postivity, attitude, intensity, etc… to not only take her FITness to the next level but influence others in the same way.

Haley just completed the Paleo LEANing challenge II and finished in the top 3 for the womens division. She was consistently providing support and feedback to everyone throughout the challenge. When you run into to her this week give her a BIG high five and congratulate her…she deserves it!

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

We appreciate YOU!

Lactic Acid is GOOD???

Posted in In the News on November 19, 2010 by Crossfit Sioux Falls

Happy Birthday ROCK

Interesting story about Lactic Acid…

Inside the Mind of our Women’s Paleo Champ

Posted in Crossfit Philosophy, Lifestyle, Members on November 18, 2010 by Crossfit Sioux Falls

Paleo Eating + CFSF is the winning combo for KS

Post Challenge Letter

This has been more than a 7 week challenge for me. When thinking about what to write, I realize that this has been a yearlong challenge.

It started in October of 2009 when I bought the first Paleo Diet book. It was foreign to me. No breads, no dairy, no sugar!

What would I eat??

I remember telling Chris that I wouldn’t get past breakfast. I put the Paleo book away for some time. I kept coming to CFSF and was dedicated to working out. However, I kept filling my body with garbage.

Why would I take two steps forward with working out and then one step back by eating poorly???

I finally decided that if I wanted to see improvements in my workouts and in my body, I needed to make changes in my diet. It was a slow change for me. It started by eating better on the days that I knew I was coming to the box. I knew I couldn’t complete a WOD with my stomach full of tacos, pizza, chips, etc. From there I focused on one meal at a time. I started with breakfast and realized that there is more than just cereal and milk. Then I eliminated milk and decreased the amount of bread I was eating. I kept reading the Paleo book and educating myself.

My goals were to lose belly fat and increase my energy.

But could I make it through 49 days??

I tried a mini Paleo challenge in July and quit after 2 weeks.

Did I have enough time to prepare foods?

Did I have enough willpower to stay away from Coke and sweets?

What would my friends and family say?

By the time the 7 week challenge started I was focused, determined, and ready to expand my Paleo eating.

For this challenge, there were no excuses. I was the one putting food in my mouth. I spent time on Sundays getting food ready for the week. I went from eating out at lunch everyday to packing my lunch. I knew I needed to stay away from fast food restaurants, especially the ones with Coke. I also needed healthy snacks so I wouldn’t be tempted by peanut butter M&Ms. I left the house every morning with one bag for lunch, one bag filled with snacks, and a big bottle of water. One point that I want to make clear… I ate FOOD. This was not a diet of deprivation. I ate real food, lots of food, and it tasted good.

What kept me going?

There were some ‘nay-sayers’ during this challenge that thought I was crazy. Their comments just gave me the motivation to work harder. There were also many cheerleaders such as my husband, my two boys, CFSF coaches, and CFSF members. I carried a 3-ring binder with me everywhere. I filled it with recipes, wrote down everything that went into my mouth, and also wrote down a daily devotional. If I wanted to reach for candy or a pop, I got out my binder and read my devotional or looked at recipes. It was a very powerful 49 days in which I saw changes in my body, mind, and spirit.

My workouts included CrossFit 3 to 4 times a week. I tried to do prescribed workouts as much as possible. I pushed myself to lift more weight and to complete an exercise without resting. I usually picked out someone in the workout to be my ‘rabbit’ and I would try to stay with that person or sometimes pass them. I also ran on the days away from CrossFit, usually with my two boys on their bikes. I made parallettes to have at home to work on L-sits and bought a jump rope to do countless double unders in the driveway.

What’s next for me??

I remember saying to Chris last fall that I didn’t need to make friends. I was only worried about getting a good workout and burning as many calories as I could. I was so wrong. I could not have succeeded in this challenge without the friends I have made at CFSF. I want to continue to make friends and to ‘pay it forward’ by encouraging those who are new to Paleo and CrossFit.

Kris aka ‘KS’

CFSF Rules to Live By: DONT LollyGag!

Posted in Crossfit Philosophy, Members on November 17, 2010 by Crossfit Sioux Falls

Phil S...aka Houdini, never was known for lollygagging

-Have you ever set your ab mat away from you pullup spot?
-Has your box ever been more than a few feet away from your barbell?
-Have you ever moved slow to your next movement during a WOD (not bc you’re out of breath/or about to barf)?
-Do you ever find yourself last to set up before the WOD begins?
-Do you finish your warmup everytime? (or give it an honest effort)

If you have answered “YES” to any of the following, you are GUILTY as charged of lollygagging!

Yes…lollygagging, those people who just seem to move slow. Who are the last to have their bar or stations set up for the WOD. Who seem to take forever to change their shoes. Lollygaggers!

I am not saying that these folks don’t work hard, certainly they do, but your body will adapt to the demands you put upon it. Specific adaptation to imposed demands. If you move fast, then you will be faster.

It is that simple.

-Lift heavy and you will be stronger.
-Do agility drills and you will be more agile.

But I digress.

Sometimes I stand right next to a lollygagger during the majority of the WOD, exhorting them to not step away, to get back on the bar, to move quickly and not walk from station to station. To a man (or woman), they have all been stunned at how much faster they can move.

Move fast, be ready, charge it. Defeat your inner lollygagger.

Where can you shave seconds in a WOD, where do you lollygag?

Other CFSF Rules to Live By…
Journaling Your WOD is MANDATORY!
The CFSF 10 Commandments!
Throw away your scale!
-“The O.T. All Out Effort Principle” vs. “The Piker”
Sign Up for Classes to Avoid New Burpee Penalty
NO Band Loading