Archive for December, 2010

The 1st 10lbs…

Posted in Crossfit Philosophy on December 23, 2010 by Crossfit Sioux Falls

No dropping the KB or its Burpee Penatly AK!!!

The Holiday Season is filled with fun, family, food and festivities. It is personally one of my favorite times of the year. The problem is most people have TOO MUCH FUN:-0 From Thanksgiving Day to New Year’s Day the average American will gain over 10 lbs, and it’s NOT muscle, if you know what I mean.

Lets flip the topic around (you know how I love to do that:-) about when someone starts CF.

Some people lose 20lbs. Some People Gain 5lbs. Some are REALLY SORE. Some people aren’t as sore. Everyone is different. We all come from different backgrounds, lifestyles, have different genetic makeup. We all bring our strengths and weaknesses to the table when we begin.

Bottom line we improve and we get FITTER! Nobody gets Fatter! We get faster, stronger, more flexible, better stamina, energy, etc…CrossFit WORKS and soon enough we all do to by sticking to the program.

Tell us about your experience physically and mentally when you started CF to where you are now.

Below is a great blog post about “The First 10lbs” describing how weight on the scale is NOT the only and best measure of FITness.

Read the FULL article at: CrossFit Epiphany

Related CFSF Blog: Throw Away Your Scale

Serenity, Courage, and Wisdom

Posted in Crossfit Philosophy, Lifestyle, Members on December 22, 2010 by Crossfit Sioux Falls

From time to time I like to geek out and comb the Internet for information. I don’t always know what I am looking for, but I am always up for a good short read. Personally I am a big fan of quotations and short motivational pieces. A while back I came across something that has just seemed to stick with me. It just seemed to hit home as I’ve always had a knack for either making things internally worse than they were, being too hard on myself, or simply focusing on the wrong details. I don’t doubt several of you have come across it before. The Serenity Prayer reads:

“God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.”

–Reinhold Niebuhr

In my opinion, things such as this are in the realm of abstract art and are up for personal interruptation. To go along with this I also found that this prayer was adopted in 1941 by Alcoholics Anonymous. I guess I just found it pretty sweet that this same small collection of words has been used by many to fight personal demons of all sizes.

So why am I writing about it here? Well…come on, most of you know I can take most anything and somehow twist it into a conversation about CrossFit.

Just consider it a PB&J of religion, personal examination, and the CrossFit journey…in the end it’s all good. Heck…we all know we leave the PB out because round two is about to go down during the next commercial.

The “FTS” translation:

God”, this is your source of motivation.
What is that sensation deep within that drives you?
Why do you keep coming back to CrossFit?
Who do you want to be?
A better mom?
A better husband?
Co-Worker? Friend?
All around solid member of society?

Pffftt..maybe it’s merely social, a break from reality. Doesn’t matter, if you can identify a reason of motivation, a reason to get better, a desire…that’s it. That is your entity or noun that helps get you where you are going. Recognize it and give it credit, it’s important to you, and you are who matters.

Serenity”, I think this one is the hardest.
How often do you focus on the wrong detail and let things distract you?
Should you really dwell?
It can be changed?

Accept it, again recognized it, and last but not least DO NOT IGNORE IT. Put me in a cardio intensive situation and I nearly buckle…”I suck”, ehh…suck it up! It’s only a weakness, it’s temporary and I need to relax, work hard and prove to myself I own that rower, not the other way around.
Is it your nutrition?
Lack of sleep?
Are we making excuses or are these things something I simply cannot change for whatever reason?

If so…accept it and move on. None of us are perfect, we just trying to become professional lifers using the tools of CrossFit.

Courage
It’s one thing to accept something you cannot change, but what if you can?
Are you?
Are you willing to look fear or a workout in the eye and give it a mental beat down before you even start?

KNUCKLE UP. I don’t think a new PR on Fran makes you a better person by itself. But I am a HUGE believer in the underlying willingness and determination. You ever picked a WOD, picked a goal to finish in, and then put in the time and gotten it? Good grief…that’s just fun, that just pushes my good buttons. Once you prove to yourself you can do that in the comfort of CrossFit…why not apply that same technique at work and get that promotion you wanted? Sure the execution is different, but the mentality isn’t. Maybe you want to finally ask that person out? Make a career change…try something new, I don’t know, but find something you want but won’t do. Then do it. Use CrossFit as a testing lab…then smash life. Even if you don’t PR, you know when you showed courage and went after it.

Wisdom”, retaining knowledge for the better, often a result of failure.
What works?
What doesn’t?
Have you really found how hard you can push yourself?
Do you truly know your limits?
Am I just accepting things for what they look like or am I attempting to get better?
Am I reading blogs?
Am I commenting?
Am I picking the brains of the coaches or co-athletes?
Should I tweak my nutrition?
Am I the result of any of my own frustration?

Find the answers…become wise and use it to your advantage.

Any how… sometime think about this stuff. Attempt to let it soak in… “What would you do if you were at CrossFit?” There is no reason to leave it within the walls of the box. We all have people that believe in us…our names are on the board, they are laying beside you after a WOD. Let’s all find our “God, Serenity, Courage, and Wisdom” and continue to PR at the game of life in the box and out.

Get Fit, Love Life, and Enjoy Your Holidays,

MattyB

Your CFSF Nay-Sayers

Posted in Crossfit Philosophy, Lifestyle, Members on December 21, 2010 by Crossfit Sioux Falls

Last week was about your CFSF CheerLeaders. Now lets flip it around…

I was talking with a CFSF Rockstar recently, his nickname at the box is the “Mayor” aka Jason Van Ruler.

A little history on the Mayor: He started his CF journey Feb 2010 and has officially lost 50LBS!…to repeat, “HE HAS LOST 50LBS!”. He was in the Top 3 of our Paleo Challenge II. He has consistently showed up to the box 3x a week since Feb and most of those are POWER 1/2 Hour classes. So with a little time per week, lots of effort and having a great attitude, “HE HAS LOST 50LBS!”. It has also improved all other aspects of his life, he is more: motivated, happy, healthy, less pain, more energy, etc…

This being said, every time he meets important people in his life they still give him grief:

Person X: Mannn you look great Jason!
Mayor: Thanks! I feel great.
Person X: What have you been doing?
Mayor: I’m doing CrossFit. And I have lost over 50lbs.
Person X: Wow that’s great. What is up with your hands?
Mayor: We did a crazy Pullup-Thruster workout and my calluses ripped and bled everywhere. I have been SORE all week!
Person: X: You got to stop going there! They are ‘hurting’ you! That can’t be good for your body!?
Mayor: What are you talking about? You JUST said how great I look???
Person X: No one’s hands should look like that and you should never be SORE for that long.
Mayor: huh???

They are out there, we all have them. The people in your life (family or close friends) that just don’t get it (CF):

What do they tell you?

Any funny stories?

How do you respond to them?

How do you deal with them?

CFSF veterans what would you tell a fellow newbie CF’er?

Newbie’s, do you struggle with the ‘nay-sayers’ in your life?

Post to comments.

Did I mention the Mayor has LOST 50! Great job my man!

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on December 20, 2010 by Crossfit Sioux Falls

Congrats to AMac for becoming this week’s AOW!

From the 1st day I met AMac I knew she was in CrossFit to WIN! She sweet on the outside and tough as nails on the inside. No matter what the workout is on the board she has a great positive and upbeat attitude.

AMac has unlimited potential with CFSF. Keep up the great work!

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

We appreciate YOU!

TGIF

Posted in CrossFit Workouts on December 17, 2010 by Crossfit Sioux Falls

Got Skillz…Physical Skillz That Is

Posted in Crossfit Philosophy on December 16, 2010 by Crossfit Sioux Falls

A HOT Summers WOD in 2010

A few weeks ago FTS interviewed his friend CrossFit as a resource for his blog. While they were talking I was able to pick up a few bits of information about optimizing physical skills. These skills, or skillz as they are often written on the whiteboard, are important to developing into a well-rounded athlete. It appears that these 10 physical categories show up in various combinations of things we do at CFSF.

-Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
-Stamina – The ability of body systems to process, deliver, store, and utilize energy.
-Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
-Flexibility – The ability to maximize the range of motion at a given joint.
-Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
-Speed – The ability to minimize the time cycle of a repeated movement.
-Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
-Agility – The ability to minimize transition time from one movement pattern to another.
-Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
-Accuracy – The ability to control movement in a given direction or at a given intensity.
(Ed. – Jim Crawley and Bruce Evans of Dynamax, http://www.medicineballs.com)

We sometimes refer to an exercise as a GOAT when it is something that you despise doing…in other words you would rather take the Triple Dog Dare and stick your tongue on the frozen flagpole like the kid in “A Christmas Story” than complete the exercise. Which one of the skills mentioned above would be categorized as a GOAT in your mind?

I will openly admit that I am not a flexible person. Flexibility could be considered my GOAT. It was time to step out of my comfort zone and work on flexibility…I started taking yoga classes 2 weeks ago.

Which one of these skills/skillz would you like to improve?

Just be careful of what you ask for…

Agility might mean burpee stick jumps…or the return of “Agilities Gone Bad”…Balance might mean walking on your hands…

Look for different aspects of these general physical skills in the warm-up, skill/strength section, WOD, or finisher. In fact, some of these can be worked on without the supervision of a coach/trainer. Think of that as your homework for the week.

Stay tuned for a more detailed explanation of these 10 traits over the next few weeks. Ask a coach to implement something you think is important to make us a better affiliate. Just don’t ask when we are going to do curls or install mirrors…and under no circumstances will the Shake Weight be used in any of the classes I teach. Save that request for the dude with the giant red beard wearing the San Diego hat.

Browny

Your Coaches Do Make a Difference

Posted in Crossfit Philosophy, Lifestyle, Members on December 15, 2010 by Crossfit Sioux Falls

So here is an interesting little tid’bit’o information found on the world wide web. (http://www.sciencedaily.com/releases/2010/01/100106193328.htm)

To sum it up “a negative lifelong attitude towards physical activity can be determined by either a good or a bad experience, based on the personal characteristics of the coach or instructor.”

Take a moment and try and think back to the days you wrinkled your nose when the topic of “fitness” came up…

Did you have a Debbie Downer bringing you down?
Maybe they went out of their way to embarrass you or treated you unfairly?
Maybe there was just a consistent lack of energy and enough of a negative influence to leave a bad taste in your mouth. It could have been one bad experience and it could have been a lengthy reign under the spell of one.

As FTS might say… “Homie don’t play that….”

Any existing bad mojo or not… we are all very fortunate to find such a positive sanctuary in CFSF. The coaching staff is truly emotional invested in the day to day operations in that joint. We care all of the athletes that let us train them and appreciate what you do. We hope to inspire you and get you to results that maybe things got in the way of before. Enjoying yourself is a must, it’s what keeps the “buzz” alive at the box. Show up with a smile, chat it up with great peeps, get your warm up on, wreck shop, do things you once thought you couldn’t, earn complete exhaustion, wonder if today is the day you puke, make a sweat angle, rehash the WOD with your fellow athletes, mix in a PR here and there, and look forward to the next one. That’s good livin’…

I’m sure most of us can instantly remember our old PE coach back in school…you know, the one with the whistle, cleats on 24/7, and some shorts that left us worried about indecent exposure. Or maybe it was a coach of some team from back in the day… a personal trainer? Heck…let’s be honest, was the negative Nancy the same person you see in the mirror???

Any how… take a sec to leave your story and give a shout out to your fellow athletes and coaches you look forward to each visit to the box. If we get enough blog replies Casey and Mike have agreed to wear those same “PE coach” shorts to a class very soon!!!

Cheers to earning a healthier and happier you…and enjoying the ride,

MattyB