Archive for December, 2010

What is in Store for YOU in 2011???

Posted in Crossfit Philosophy, Lifestyle, Members on December 31, 2010 by Crossfit Sioux Falls

Memorial Day WOD Sept 2010

Goals? Faith, Family, CF, Career, Travel, etc…

What are you going to do in 2011?

P.S. This would be REALLY cool if you wrote your goals for 2011 in the comments and then next year you can read them and magically watch how they come to reality.

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Most Memorable Moments of 2010

Posted in Lifestyle, Members on December 30, 2010 by Crossfit Sioux Falls

Team FTS May 2010

This has been an incredible year for me as a coach.

I have witnessed a lot of different things…

*women doing CrossFit throughout 90% of their pregnancy and then getting to hold their baby

*I have been told to ‘shove it’ in just about every curse word you could imagine

*almost a hundred people do a REAL pull-up for the 1st time

*a bar has literally been thrown at me during a WOD

*I have made a someone do a WOD twice through in the same class because they didn’t do it heavy enough the 1st time through

*someone starting CF with full blown diabetes and now COMPLETELY off medication.

I met just about every kind of person with every type of goal out there. And every single person that committed themselves to us (CFSF) we committed ourselves right back to them. And you know what…this CF thing actually works!!!

We have had so many highs and lows throughout 2010 and we wouldn’t trade it for the world.

You CFSF’ers are some of the most amazing people I have ever been fortunate to meet and develop this amazing friendship we have. I can’t tell you how much all you guys mean to me.

Now it’s your turn.

Remember when you…

-Signed up: How did you feel? What were your goals? Were you nervous/intimidated/frightened with your LIFE???

-What kind of battle wounds have you had? Blisters, Blood, Scars, Hands (pre CF vs. Current day)

-Who are the friends you have made through CFSF in 2010?

Post to comments and give us some memories to remember:-)

Best WODs of 2010

Posted in Lifestyle, Members on December 29, 2010 by Crossfit Sioux Falls

Remember the "Stop the War in MYRack"

2010 has brought us lots of WODs, sweat, blood, tears, curse words, scars, etc…

Which ones are your…

Most Fav?

Most Memorable?

The HARDEST?

Most inspiring?

Holiday Schedule this Week:

Monday-Thursday: Regular Class Schedule
Friday: 830a and 930a classes are partner WODs. 930a class has daycare. Noon class is the CF Total
Saturday (Jan 1st): We are closed

Best Blogs of 2010

Posted in Lifestyle, Members on December 28, 2010 by Crossfit Sioux Falls

Awesome pic...Awesome Momma

It has been quite a year of blogs for CFSF.

Remember the…

CFSF Rules to Live By: throw away your scale, no band loading, 10 commandments,

Paleo challenge II winner, Paleo Challenge I winners, 100 day burpee challenge, or how about cody’s blog, Breast Cancer race, or Booms and Sarah competing in the South Dakota Powerlifting Competition

The list can go on and on…

What are your favorites?

What do you want to read more of in 2011?

Holiday Schedule this Week:

Monday-Thursday: Regular Class Schedule
Friday: 830a and 930a classes are partner WODs. 930a class has daycare. Noon class is the CF Total
Saturday (Jan 1st): We are closed

CrossFit Sioux Falls – Athlete(s) of the Week 2010

Posted in CrossFit Workouts, Members on December 27, 2010 by Crossfit Sioux Falls

We would first like to pay graditude to all the AOWs for the 2010 year! Each and everyone of you have had a ROCKSTAR year!

A Special Thank you to Rob S for creating the collage to recap all the AOWs for 2010!

To end this year off with a BANG!…or should I say BOOM!!! All workouts this week are some of the coaches favorites of 2010. Make this week your time to test yourself and see some MAJOR improvement.

Holiday Schedule this Week:

Monday-Thursday: Regular Class Schedule
Friday: 830a and 930a classes are partner WODs. 930a class has daycare. Noon class is the CF Total
Saturday (Jan 1st): We are closed

Here is a Very MERRY WOD!!!!!!!

Posted in CrossFit Workouts on December 25, 2010 by Crossfit Sioux Falls

Happy Holidays from Santa Paws

To Celebrate the Holiday here is a Christmas WOD that the WHOLE Family will love!

“Deck OF Cards”
Hearts – Jumping lunges (2ct)

Diamonds – V UPS (your legs and upper body meet in a V)

Spades – Inverted Burpees

Clubs – pushups

Jokers = 5 minutes of Jump rope

Have a Merry Christmas… and post your times in the comments below 3…2….1… GO!!!

Love you CFSF Family

Helpful Tips to Avoid Looking Like Santa This Holiday Season!

Posted in CrossFit Workouts on December 24, 2010 by Crossfit Sioux Falls

Here is an at Home WOD to get you in the Christmas Spirit ……

“The GRINCH”

4rds
100 Jumping Jacks
75 Squats
50 Situps
25 Burpees

3….2…1…. GO!!!!!!!!!

Post Your Scores in the Comments Below and lets see who rocks it outside the BOX!

Here is a great blog from CrossFit Endurance regarding helpful tips on controlling your diet during the next week…

The holiday season wreaks havoc on our bodies. Stress and irregular sleep messes with our workout routine. Plus there is tempting food everywhere beckoning us and calling our names. From Halloween to New Year’s Day the average weight gain is about 5 to 7 pounds. Unfortunately that weight doesn’t drop off come January. It’s like a winter coat that we never shed.
Why do you struggle with weight gain though the holidays? Many challenges exist, such as office potlucks, family gatherings, once-a-year treats, and traditions of over-eating. Take time now to think about your challenges and create new approaches for this holiday season.
Here are the 10 best tips to beat holiday weight gain. Which tips work for you?

10. Prioritize exercise. Exercise in the morning so you start your day energized with a clear mind. Exercise gives you the mental reminder that you are living a healthy lifestyle, which keeps you on track and focused during the day. Can’t swing a morning workout? Build exercise into your day; schedule it as you would any other commitment.

9. Don’t be a caveperson. Cave people are programmed to eat. Avoid famine and feast cycles by eating regularly throughout the day. It’s hard to turn down the extra treats that fill the office this time of year, and when you are tired and starving, they are nearly impossible to resist.

8. Plan ahead. Understand what food challenges you are facing so that you can make informed decisions. Call friends to see what healthy side dish you can bring to the dinner party. Look up restaurant information before going out to eat. Know when you need to pack a lunch or bring a healthy option to the office potluck.

7. Indulge with full awareness. If you decide to indulge, do so consciously; make that tasty treat a part of a planned meal or snack. Then you can savor each and every bite.

6. Enhance family favorites. As you plan your meals and treats for the holiday season, look for creative ways to cut calories and boost nutrients in your favorite recipes.
• Spice sweet potatoes with nutmeg and cinnamon rather than brown sugar.
• Make sure to prepare a few vegetable dishes, such as roasted Brussels sprouts, sautéed spinach and garlic or an arugula salad.
• Use dried fruit for half the chocolate chips in cookies and pumpkin or banana bread.
• Cut cookies and bars into smaller bite size pieces

5. Honor your body’s healthy limits. Honor your body by committing to NOT overeat. Commit to filling your plate full of colorful veggies and cutting back portions of high calorie sides, such as stuffing, buttery rolls, candied sweet potatoes, mashed potatoes, savory appetizers, creamy dips, desserts and candies.
There’s no need to eliminate these tasteful, traditional foods; just cut back your portions so that you finish the meal feeling satisfied, not stuffed.
• Save room for dessert so that it doesn’t push you into a food coma.
• If you are tempted to overeat because many holiday foods are only served once a year, put away a plate of food to enjoy tomorrow. It will taste better when you are able to savor each bite, rather than stuffing extra bites into an already full stomach.
• Resist peer pressure to overeat. Talk to loved ones prior to meals and explain your personal goals.
• Eat slowly and savor each bite. You will be more satisfied and it will help limit comments such as, “you haven’t eaten a thing” or “surely you will go back for more.”

4. Eat breakfast every day. Include a bit of protein at this important meal. Start the day with protein rich foods to control your appetite and boost self-control. This will help you to “just say no” to all of the holiday treats that surround you.

3. Don’t let holiday weight gain creep up on you. Weigh yourself once a week and make adjustments to your lifestyle as needed. If you gain a pound, reflect on your eating and exercise habits. Be curious not critical. Look for opportunities to make changes. Have you been stressed? Are you an emotional eater? Have been to more parties and social engagements? Eating out more often? These are factors that everyone faces more frequently this time of year, and they often lead to weight gain.

2. Keep alcohol consumption low. How easily alcohol calories add up. During this social holiday season, you could easily gain a pound or two through alcohol alone.
• Pint of beer = 150 calories
• Typical glass of wine = 200 calories
• Martini = 250 calories
• Margarita = 300-800 calories depending on who makes it!
• Spiked eggnog = 400 calories per cup
These calorie counts don’t even include the extras that come from reduced inhibitions and missing your morning workouts.

1. Get off the “See Food Diet”! We see it, we want to eat it. This time of year, the “See Food Diet” consists of cookies, pastries, candies and fudge. Not too mention all of the leftovers, gifts and party favors. Change what you see, and you will change your body.
• Bring a beautiful bowl of fruit into the office.
• Place a bowl of nuts in the shell on your desk. You’ll eat fewer when you have to crack them open yourself.
• Put cut veggies front and center in the fridge
• Always bring a healthy option to dinners, parties and potlucks.
• Gift your office or home with an opaque candy dish or cookie jar. When you don’t see it, you’re less likely to eat the treat.
• Get rid of leftovers. If you throw a party, clean out the house the next day. Host a dinner? Send everyone home with leftovers or have a “part 2 dinner” the next night.
Surround yourself with the healthy foods that you need to eat, and you will find it easier to maintain your weight–or even lose weight–during this holiday season.

How are you, CrossFitters going to better yourself this Holiday Season?