Archive for November, 2010

Lactic Acid is GOOD???

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

Happy Birthday Tonna...you 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

CFSF Consistency…Why do YOU work and others DONT???

Posted in Crossfit Philosophy, Lifestyle, Members on November 16, 2010 by Crossfit Sioux Falls

Pregos stick together, J is pregnant now, Roach is just post pregnancy, both doing CF

Every time someone steps foot in the box and signs up for CrossFit they are: motivated, excited, anxious, intimidated, ready to make a change, etc…

One of the things we talk about every time with everyone is to make sure you show up (3x a week at a minimum) and be CONSISTENT! If you do the results will happen. And the proof is all of the current CFSF students.

-You signed up just like “everyone else did
-You started with your 1st WOD just like “everyone else did
-You were (and still are) SORE just like “everyone else was

But the “X” factor is you CONTINUED to show up and work HARD and be CONSISTENT! And that leads to where you are at today and were you will be tomorrow and into the future.

Everyone one you that stays consistent have overcome all the excuses: money, family, no time, “too hard”, etc…

So the question is; “Why do YOU work, and other DONT?”

What makes you stay consistent and continue to stay consistent?

And why do you see others not?

Recent Related Blog: “Whats the Difference”

Another CFSF’er is Level 1 Certified!

Posted in In the News, Lifestyle on November 15, 2010 by Crossfit Sioux Falls

FTS is in the far left rockin the CFSF shirt...say cheez:)

We are pushing back the AOW this week, but for good reason…

A very significant event has happened this last weekend! Matty B aka FTS received his Level 1 certification in Omaha.

CrossFit Sioux Falls is very proud of you for this great accomplishment. You raise each and everyone’s athletic and personal game to a HIGHER level at CFSF. Your intensity, encouragement, personality and character is such a positive influence on all of us. We couldn’t be happier for you on this accomplishment coming along with bringing you on board this month as our next great coach at the box.

As FTS begins his coaching this month at CFSF, he brings more to the table than you would think…He has played collegiate and post collegiate soccer, coached athletes from young to adult. As a CrossFitter, he is also more than just your average athlete, when someone has the ability to Overhead Squat their BW 15x, do Handstand Ring Pushups, and a host of other movements that mir-mortals don’t have the capacity to do, people will listen. You may see him tearing it up at the sectionals next year.

We have had the pleasure of watching your progress and improvement since the 1st day you walked into CFSF. We are so excited to have you take this next leap as a coach at CFSF.

Thank you for all that you do!

The VOTE…Be There!

Posted in Events, Lifestyle, Members, Nutrition on November 12, 2010 by Crossfit Sioux Falls

Super Ffast Squatting by Kimmy G

Tomorrow (Saturday at 1030a) marks the Paleo Challenge II Vote. This is were the participants of the Paleo Challenge decides who will take the PLC II Crown for the Men and the Women.

Details:

When: Saturday Novemeber 13th
Time: 1030a-1115a
Where: CFSF

The top 3 men and top 3 women will be posted Saturday at 1030am. Each Paleo participant (you don’t have to finish to vote anyone who started the challenge) will have the opportunity to vote on the winner for the top male and female. The male and female winner will win $800 CASH EACH and a free UNLIMITED month membership.

We encourage all of CFSF’ers to come and join in on the fun.

You must be at “The Vote” to vote. Sorry if you are not in attendance you are not able to vote.

Any questions contact Chris or Annie.

THANKS!

Diet Fads…Sound Off Time

Posted in Lifestyle, Nutrition on November 11, 2010 by Crossfit Sioux Falls

Rob : "I'm on the Cookie Diet", FTS: "I am on the 500 calorie diet", Casey: "I think I'll try the Twinkie Diet"

Love it or Hate it Fad Diets are going to be around for a long time. The reason why…obesity will continue to be a problem far into the future. For the last 5 years obesity has stalled out at 32% and is now expected to climb to 42% over the next 40 years!!!

Now that we all know the TRUTH (aka Paleo), tell us:

-How many fad diets have you tried in the past?
-What were they?
-Did they work?
-Did they not work?
-Give us your take on them now?
-What would you tell your family/friends/co-workers/neighbor or anyone you know if they came to you and asked you about a fad diet? What advice would you give them?

Here is the latest crazy diet out there…your favorite and mine…the Twinkie Diet

HAPPY VETERANS DAY! WE APPRECIATE EVERYTHING YOU HAVE DONE FOR US.