Archive for November, 2010

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.


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.


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


Rules of Nutrition

Posted in Nutrition on November 10, 2010 by Crossfit Sioux Falls

Here are the top ten rules to nutrition that are simple and break it down so that it is easy to follow and understand….

1. If you don’t pick it or kill it, don’t eat it. This simply means choosing the least processed forms of foods (specifically carbohydrates) when building the majority of your meals.

2. Eat a rainbow often. The vitamins and minerals that our bodies need come naturally from the foods that we eat, and especially from fruits and vegetables. Eating a variety of fruit and veg in a multitude of colours will help to ensure that you are getting the variety of nutrients that you need, resulting in enhanced recovery, improved energy production and immunity.

3. Protein is a critical part of the diet for athletes, specifically the type and the amount.

4. Eat fats that give something back. We recommend 20-30% of the total calories come from fat. The best types of fats to include are raw nuts, seeds, olive oil, nut butters, and fatty fish. These fats decrease inflammation but, due to their essential nature, must come from the diet.

5. Every three hours. Eating consistently maintains energy levels (blood glucose), keeps the body in a fed state, and prevents mood swings and bingeing. Combining the three main nutrients (carbs, protein, fat) every three hours will prevent extreme hunger, which will make healthier food selection easier.

6. Eat breakfast every day. Eating breakfast every day is critical, yet it’s skipped by many. Breakfast doesn’t have to be complicated or time-consuming. Eating breakfast gives the body the fuel it needs and sets your metabolism up to function correctly throughout the day.

7. Hydrate. Dehydration equals decreased performance.

8. Don’t waste your workout. Even with the abundance of research on the importance of post-workout nutrition, I still see athletes skipping the recovery meal or snack. Unfortunately, many are still reluctant to consume calories after just burning them. However, in order to optimise the benefits of a training session and jump-start recovery for maximal gains, it is critical to consume a post-workout recovery meal that blends both carbohydrate and protein, within 45 minutes after training.

9. Supplement wisely. Supplements should ‘complement’ the diet and a mentality of ‘food first, supplement second’ should be employed. However, there are a number of situations that warrant a basic supplementation protocol. Those of us who are not eating the fruits and vegetables we need on a regular basis and are restricting calories should consider taking a multi-vitamin. Those who do not get the recommended two to three servings of fatty fish per week should consider supplementing with an essential fatty acid supplement.

10. Get back in the kitchen. In a world of convenience, travel and life on the go, we often turn to restaurants, fast food, and ‘quick’ food for our nourishment. Restaurants, regardless of type, do not take into consideration your calorie needs or your health when deciding upon their menu.

Found at: anerobicinc endurance

Better Sleeping Posture Helps for Better Sleep…

Posted in Lifestyle, Nutrition on November 9, 2010 by Crossfit Sioux Falls

I found a great article on the importance of Sleep Posture on Marks Daily Apple:

This is so important not only for our health but our workouts and nutrition as well.

The better we sleep the better we perform in everything.

Take a minute to read this blog it will give you a whole new outlook on sleep!

How To Improve Your Sleep Posture?

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on November 8, 2010 by Crossfit Sioux Falls

Congrats to Molly Strating aka “Mojo” for becoming our next athlete of the week!

What can we say about Mojo; she works hard, has a no excuse attitude and is just a ROCKstar of a person.

Molly has been CrossFitting with us for well over 6 months and we have seen her improve drastically since she began. She has exactly what it takes to take her FITness as far as she wants too.

Mojo thank you for all you do and all you bring to CFSF.

We appreciate you!

Paleo Challenge Recap”

Posted in Uncategorized on November 5, 2010 by Crossfit Sioux Falls

“Paleo Challenge Recap”

Today marks the last day of the Paleo LEANing Challenge II. For the 7 weeks each participant has had a great opportunity to surround themselves with the most focused and dedicated group of people. Annie and I have seen some major changes in a ton of the participants and our very proud of everyone.

In the last 7 weeks:

-What have you learned about YOU and the Paleo lifestyle?

-What grade would you give yourself during the challenge?

-What do you know now that you wished you knew before the challenge?

-What were your initial goals when the challenge began? Did you achieve them? Did your goals change?

-Give us a synopsis of your journey through the challenge: the successes, setbacks, things you learned, like, disliked, etc…

Next Saturday at 1030a is the Vote. All of CFSF is encouraged to come check out the top 3 men and women and see the results for themselves.

Vitamin C = CrossFit

Posted in Crossfit Philosophy on November 4, 2010 by Crossfit Sioux Falls

Easy-E lifting some BIG weights

I don’t own a gym.

Sure, there are weights, rowers, barbells and medicine balls….but it’s not a gym. When I unlock the door, turn on the lights, and press play on the iPod, I’m not just opening a business, I’m setting the stage for CrossFit.

And you know what? CrossFit is so much more.

CrossFit isn’t your Fran time.

CrossFit isn’t how many consecutive pull-ups you can do.

If there’s one thing I have learned about CrossFit; it’s that first and foremost, CrossFit is a therapeutic release for adults.

Second to the therapy, is the physical strength and wellness of the body.

Third would be the community of encouragement that surrounds you each and every time you walk through the door.

In a sense, CrossFit is an essential nutrient to your body. We’ll call it vitamin “C”. A quick Google search returns the following result as the definition of an essential nutrient:

Any substance required by living organisms to ensure normal growth, development and maintenance.

For anyone who has tried CrossFit, I’m sure you’ll agree that it becomes an essential nutrient. If you go too long without your dose of vitamin “C” you’ll start to feel like there is something missing, am I right? This type of vitamin “C” can’t be replaced with jogging through Moraine Hills, or a trip to the globo gym to put yourself through a CrossFit type workout. You see, it just isn’t the same. It would be like renting a mouse costume, dressing up in your backyard, and trying to convince your kids you’re at Disney World. The magic just isn’t there.

The magic lives inside the place we call The Fort. It lives inside the people who walk through the doors and make it their therapy session.

The CrossFit magic is YOU GUYS and all the encouragement and positivity you bring with you every day.

Thank you for making CrossFit Sioux Falls so much more than a gym.

found from

The LA Rock and Roll Marathon was a HUGE Success!!!

Posted in Crossfit Philosophy, Lifestyle on November 3, 2010 by Crossfit Sioux Falls

Ok everyone I have officially completed my first Rock and Roll 1/2 marathon!!!

As most of you know, I am not a long distance runner. I decided to sign up for the marathon back in June with my mom and figured with all the pain we go through at CrossFit might at as well try a 1/2 marathon!

I started training with just CrossFit Endurance Training. I have never done a conventional training program, so I was going to put Crossfit Endurance to the test.

I trained with traditional CrossFit 6 times a week and endurance 3 to 4 times a week. I have never ran over 8 miles in my life (nor did I have a desire to), so I thought Endurance would be perfect.

In the 4 months leading up to the race I ran 13 miles once, and averaged 6:30 to 7 minute miles the whole time in August. After that run the farthest I ever went was 3 miles at a time.

As Sunday approached, I had no idea what to expect…. I had gotten the flu the week before and I did not know how my body would hold up or if it would for 13 miles.

The day before the race I decided to do a WOD and an hour of cardio and run stairs, (maybe not the brightest to all you runners out there) but I really wanted to stick to my normal CrossFit routine.

On race day I felt great, the weather was perfect; no smog and the route was beautiful. The first 7 miles I stayed with my mom, we had a great pace and we were both feeling good. Then, my mom slowed a bit and in order to stay in POSE form I had to run at a faster pace or I would cramp.

I went on ahead and with no IPOD (and for those of you that know me and the importance music has to me) this is HUGE …. and I maintained 6 to 6:45 pace the whole time. As I approached mile 12 I decided to pick up the pace and get her done! So I finished my last mile in 5:43 and as I ran over the red carpet I wanted to scream TIME!!!

This experience really proved that my strength in CrossFit and my Endurance training really paid off!! I was not sore the next day and I didn’t even get a blister (I ran in my nike frees). It also taught me that my CrossFit Sioux Falls family’s support really pushed me to another level; I wanted to make you guys proud so when it hurt I pushed, when my mind said stop my body said NO!! So I thank all of you for your words of encouragement day in and day out, and especially leading up to the race!!!

The best part of the marathon was being able to run it with my mom!! She trained CrossFit and CrossFit Endurance all on her own, and she did and amazing job! The feeling of running with her across the finish line was monumental!!!

CrossFitters … go out of your BOX (no pun intended) and prove to yourself that you can do something you never thought you could!