Archive for December, 2010

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

Who is your CrossFit Sioux Falls CheerLeader???

Posted in Crossfit Philosophy, Lifestyle, Members on December 14, 2010 by Crossfit Sioux Falls

Its a bird, its a plane, NO...its LDs CF CheerLeader Perry!!!

Okay everyone…they are out there. Could be a family member, a co-worker, your neighbor, a friend of a friend…

Who is your CrossFit Sioux Falls CheerLeader?

Tell us about them:

-Do they support your CF efforts? How?
-Do they talk how they are going to start soon??? And they don’t.
-Do they NOT support you? (Sometimes, believe it or not, they DONT support you) Why don’t they?
-Were you a former CF CheerLeader and now you have seen the light? How did you do it?

Sound off CFSF. Paint us a picture:-)

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on December 13, 2010 by Crossfit Sioux Falls

Congrats to Niki Van Roekel for becoming our next Athlete of the Week!

Niki has been CrossFitting with us for just about a year (start date 1/8/2010). And from the 1st day she walked in our doors we knew she had the mindset and athleticism to be a CF Champ!

Niki is exactly that…a champ! She works HARD, inspires others, cheers on her fellow classmates and friends and is such a positive influence for CFSF!

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

We appreciate YOU!

Fitness Is….

Posted in Lifestyle on December 10, 2010 by Crossfit Sioux Falls

The Nooners are ready to ROCK some agility drillz

Everybody has it. Few reach it.

It’s easy to assume that people despise mediocrity because the world is littered with evidence of humanity’s desire to excel—our obsession with talent, our reverence for heroes, even our love of money. It’s easy to assume that everyone wants to be his or her physical best because everywhere there are those wishing for a better body type or a better lifestyle. They fill our virgin ears with a symphony of sincerity and aspiration, but listen closer. They clamor with empty voices.

The truth is that 90% of people just want to get by. We pretend our ultimate goal is to be the best version of ourselves, reading the right literature, quoting the right sources, joining the right gyms; but the reality is far less compelling. If we are truly honest we will admit that the level to which we might possibly rise is rarely our chief concern. More important is reaching the level where we can merely survive or, at the very least, mock survival. Getting there is much easier. Getting there requires less time, less pain, and less effort. Getting there is too often there enough.

I was speaking with my father the other day about a friend of ours whose son wanted to be a college football player. He had good size and natural talent, but he was a little slow and lacked the explosive quality most big programs look for in an athlete. One evening while having dinner with this family my dad suggested that the kid hang a bell at the top of the hill abutting their property and ring it every morning before going to school. Not only would sprinting up the hill begin to build the explosive power needed for speed and acceleration but the sound of the bell would become a symbol of his dedication to the goal. I wish I could say the kid went out and rang that bell every day, or committed himself to some other program in its place, but this isn’t that kind of story. He, like many others like him, chose instead to remain a card-carrying member of that mediocre 90%.

Why? Because greatness is HARD. Our bodies don’t care about potential. They were built to survive, not to excel, and survival has gotten pretty easy as of late. Our bodies don’t know that by being stronger and faster and leaner the likelihood of illness, disease, and injury drop dramatically. Our bodies only know that it hurts like hell getting there. It takes supreme physical and mental fortitude and an unflinching, genuine ambition to overcome these hurdles. Most of us lack this and it shows.

Now, maybe this kid would never have been great like Peyton Manning or Jerry Rice or Ray Lewis, just like some of us will always be at a higher risk for diabetes or arthritis than others, but that really isn’t the point. In this story his ability wasn’t being measured against theirs or any others, only against his own potential as an individual. He claimed that he wanted to be the best that he could be, to give himself the best chance to be a college football player. But when faced with the reality of what it would take to reach that goal he balked, exposing his ambitions as half-hearted and insincere, and his athletic future to be one ridden along the tired road to the middle. This is an all too common tragedy.

After hearing this story, I sat for a minute and observed my father. He was visibly disappointed by the kid’s inability to commit himself to his goal. Yet I knew for a fact that my dad had wanted to lose weight for years and failed to commit himself to doing so in much the same way. This struck me as a prevailing irony, not just in this conversation but in our culture in general, so I decided to ask him when was the last time he “rang the bell.” He was lost for a second, then smiled wryly as he got my meaning. “Too long,” he replied.

Sadly, it seems that our praise of greatness and our distaste for mediocrity is an appreciation and expectation reserved for others. We expect Jordan or Tiger or Ronaldo to reach their potential every time they compete and we shake our heads when they fall short. But we shrug off our love handles and that occasional chocolate cake as acceptable losses. We cry for the children growing up without physical opportunities, yet lie on the couch and amicably waste ours away. We claim we’re too old, too fat, too injured, or too tired. The truth is we’re too obsessed with getting by.

The good news is that physical potential does not expire. It has no shelf life. Whatever state you’re in at whatever moment, you can always be better. SO BE BETTER. Too often people try to do this by setting a number to hit, a person to beat, or a mirror to impress, implicitly attaching a finite quality to the process. This focus is flawed. As you change and improve, so too should your potential grow and your ambition swell. Remember that fitness is a goal inadvertently attained through the systematic overestimation of yourself in all fields. It’s a byproduct of setting the bar too high, of striving for perfection and falling just short. It’s knowing that you’ll never get there but trying your damndest nonetheless. It’s constantly pushing your limits in every direction regardless of your skill. It’s finding a way to keep ringing the bell.

Do this and we inevitably yield the best version of ourselves.

What is Fitness to you?….

Everything you need to know about good ol’ PROCRASTINATION

Posted in Lifestyle on December 9, 2010 by Crossfit Sioux Falls

Building off of yesterday’s blog…

“The Little Book of Procrastination Remedies” Post written by Leo Babauta.

Procrastination is one of those topics that, it seems, I can’t write enough about. There isn’t a person among us who doesn’t procrastinate, and that’s a fact of life.

It’s deep within us. We think we’re going to do something later, or read that classic novel later, or learn French later. But we always overestimate how much we can do later, and we overestimate the ability of our later selves to beat procrastination.

If our current self can’t beat procrastination, why will our future self do it?

I thought I should cover some of the best procrastination-beating strategies, in light of my recent book, focus. People seem to want ways to beat procrastination, so they can actually get down to focusing.

Here’s a quick guide.

Why We Procrastinate Let’s take a quick look at what makes us procrastinate. There are several reasons, which are related in various ways:

1. We want instant gratification. Resting on the couch is thought of as nicer, right now, than going on a run. Reading blogs is easier, right now, than reading a classic novel. Checking email or Facebook is easier, now, than doing that project you’ve been putting off. Eating chocolate cake is tastier, right now, than eating veggies.
2. We fear/dread something. We might not write that chapter in our book because there are problems with the writing that we haven’t figured out (often because we haven’t thought it through). Or we might be afraid we’re going to fail, or look ignorant or stupid. We’re most often afraid of the unknown, which has more power because we don’t examine this fear — it just lurks in the back of our minds. Dreading or fearing something makes us want to put it off, to postpone even thinking about it, and to do something easy and safe instead.
3. It’s easy – no negative consequences right now. When we were in school and had a teacher looking over our shoulders and scolding us if we didn’t do our work, we tended to do the work (until some of us learned that we could tune out the scolding, that is). But when we got home, sometimes no one would be looking over our shoulders … so there wasn’t any immediate negative consequence to watching TV or playing games instead. Sure, we’d get a bad grade tomorrow, but that’s not right now. The same is true of using the Internet or doing other kinds of procrastination tasks — we’ll pay for it later, but right now, no one is getting mad at us.
4. We overestimate our future self. We often have a long list of things we plan to do, because we think we can do a lot in the future. The reality is usually a little worse than we expected, but that doesn’t stop us from thinking the future will be different yet again. For the same reason, we think it’s OK to procrastinate, because we’re going to do it later, for sure. Our future self will be incredibly productive and focused! Except, our future self is also lazy, and doesn’t do it either. Damn future self.

Four Powerful Solutions Now that we know the problems, the solutions aren’t that hard to figure out. Just don’t put them off,

OK?

1. Stop and think. When we allow the above thoughts to go on without really being conscious of them, we procrastinate. When we actually pause and think about those thoughts, we can rationally see that they’re wrong. Instant gratification in the form of goofing off or eating junk food can lead to problems later. Fears are overblown and shouldn’t stand in our way. Not having negative consequences now doesn’t mean there won’t be consequences later. Our future self isn’t as bad-ass as we like to think. So think about what you’re doing, and start to do the more rational thing. Use the strategies below as well, but thinking is the start.
2. Enjoy the process. When we dread something, we put it off — but instead, if we can learn to enjoy it, it won’t be as hard or dreadful. Put yourself in the moment, and enjoy every action. For example, if you want to go out to run, don’t think about the hard run ahead, but about putting on your shoes — enjoy the simplicity of that action. Then focus on getting out the door — that’s not hard. Then focus on warming up with a fast walk or light jog — that can be nice and enjoyable. Then feel your legs warm up as you start running a little faster, and enjoy the beautiful outdoors. This process can be done with anything, from washing dishes to reading to writing. Enjoy yourself in the moment, without thinking of future things you dread, and the activity can be very pleasant and even fun. And if it is, you won’t put it off.
3. Set up accountability. If no one is looking over our shoulder, we tend to let ourselves slack off. So set up a procrastination-proof environment — find people to hold you accountable. I joined an online fitness challenge this month, for example, so that I’d report my workouts to the forum. I’ve done the same thing for running, quitting smoking, writing a novel. You can even just use your friends and family on Facebook or email.
4. Block your future self. Your future self is just as likely to put things off. So block that sucker. Use a program like Freedom to block your Internet access for a predetermined amount of time, so your future self has to actually focus instead of reading blogs. Turn off your cable TV, get rid of the junk food in your house, cut up your credit cards … do whatever it takes to make it really hard for your future self to procrastinate or give in to temptation, or at least force your future self to pause and think before he does anything dumb.

A Different Mindset Three other things that must be said about procrastination:

1. Do what excites you. If you do what you’re excited about most of the time, you’ll be less likely to put it off. Focus on why it excites you, rather than the dreaded aspects of the activity. I do this and my procrastination is lower than ever.
2. Productively procrastinate. If you’re going to procrastinate, do other productive things instead. So if you don’t want to do your project, at least get some smaller tasks done. Read more.
3. Sometimes, procrastination is OK. I’m not anti-procrastination, at all. This guide is for those who want to beat it, but in my book, lazing around can be a beautiful thing. Reading stuff on the Internet that I’m interested in isn’t a bad thing. Sometimes, give in to procrastination. But other times, you might want to get off that lazy butt and actually accomplish something.

I can’t because…

Posted in Crossfit Philosophy on December 8, 2010 by Crossfit Sioux Falls

TK shows what YOU SHOULD look like after a WOD

Couldn’t have said it better myself:-D
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“In CrossFit (as in life) you can have either excuses or results, but not both.

You may have a very ‘valid’ excuse for not getting your work done on time, not keeping your back arched, not having any money saved up, not going all the way down on your squat or whatever, but the reality is that if you have an excuse then there’s something awesome you’re missing out on.

I’d be willing to bet that whatever it is, it’s probably something you want REALLY bad, yet for some reason you seem to find all kinds of reason you *can’t* get it, do it or be it, and it always seems to be caused by something completely outside of your control.

I call BULLSH*T!!!

The truth is that if you want results you’ll eliminate the excuses and find a way. I don’t care what the excuse is, how valid it is, how good it is, or how often it has happened to you – if you can articulate a reason that you don’t have the results you would ideally like to have, and if that reason remotely involves anything you can’t control, then you’ve got an excuse. And I hope it’s a really good one, because you’ve decided to live with IT instead of that result.

One of my favorite Greg Glassman quotes is, “Winners are remarkably adept at figuring out what’s required to win.” You’ll notice the ‘never say die’ kind of undertone to it. It doesn’t say “Winners are remarkably adept at finding excuses for why they can’t win.” Stop whining and get to it.

Another quote that bears mentioning was from the movie “The Rock”, where Sean Connery says to Nicolas Cage, “Losers always whine about their ‘best’…winners go home and f*** the prom queen.”

So get over yourself and lose the excuses. Nobody wants to hear them anyway. Get the results you want – it’s way cooler to be a badass than to whine about all the things holding you back.”

FOUND FROM: http://www.crossfitmc.com/2010/11/i-cant-because-wed-111010/
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Amazing Weekend Happening for a CFSF Member

Posted in Crossfit Philosophy on December 7, 2010 by Crossfit Sioux Falls

Old School Pic of Jimmy Oct 09

This weekend one of our CFSF Stud’s, Jimmy Leyse, will be attending the Navy Seals Camp Weekend Course in Corondo, CA.

Jimmy and I have been talking about this camp for well over a year. Lately it has received a lot of press within the CrossFit community.

It is designed to stretch your mental and physical capabilities to the LIMIT!

To get an idea of what in store for Jimmy. Read below:

“The Kokoro camp was 50 hours long, no sleep, few breaks, plenty of water and snacks, and non-stop physical and mental training. I’d detail out the whole weekend but that would be long and redundant so I’ll try to summarize what I mean by physical and mental training. On the grind: cement square at base camp, we’d do push-ups, sit-ups, burpees, squats, lunges, jumps, bear crawls, commando crawls, mountain climbers, and one workout with sandbags. Log PT: teams of 4-5 people shoulder log, walk/jog with it, do thrusters, squats, presses, overhead holds, sit-ups, bench presses, pushups with feet on, push it with feet to ocean and back up to shore, push with hands, wade into ocean, etc. Beach PT: On the beach sometimes with 40# pack sometimes without we’d do running, stairclimbs, pushups, squats, run to water and “get wet”, run to shore and “get sandy”, bearcrawls, walking lunges, partner carries, partner drags, run and stairclimb holding 30# rock, etc.

First night we also did “Murph” with our 40# packs on. The second night we did a 22 mile hike up and down a peak with about 3000′ elevation gain. I’d say out of the 50 hours 42 of it was spent moving, working, and exerting energy. It was the hardest 2 days I’ve encountered physically, and the mental side of it would have been much tougher if I had not been well prepared by college football coaches and various life experiences of overcoming adversity.

If I had to pick a favorite part of the weekend it would have to be the 22 mile hike from 9pm to 5;30 am on Saturday night. Not because the hike was particularly fun of scenic, although I did have some great hallucinations, but because of the lessons learned during that time. I learned more about teamwork and dealing with pain and discomfort that night than I had learned my previous years on this earth. I was chosen to lead a group of 6 men up and down the mountain. Within the 1st hour we were slowed by my buddy Rob, who had been peeing blood in the morning and was really struggling to keep up. I immediately unloaded the sandbag out of his pack and put it in mine, because I was better conditioned for long hikes and was feeling fine. For the next hour I had a 70# pack but it wasn’t an issue because I was more concerned about Rob’s health and didn’t have time to think about the weight. I was happy Rob was keeping up and feeling better. About 2 hrs into the hike another guy named Miles was falling behind and was complaining about bad blisters on his feet. Rob was feeling better so he took Miles’ pack. About 2.5 hrs in Larson had to stop because of blisters, he took off his shoes, bandaged up his heels, and put his pack back on. I asked him how he was doing and he replied, “they hurt real bad but I’ll be fine.” Larson didn’t ever complain again after that. Rob trudged on, probably more concerned with me and my 70# pack than he was with his own discomfort. I kept moving because there was nothing else to do, all I could think about was that I was glad I didn’t have blisters and that i wasn’t pissing blood, I could care less about the pack. There were probably two brief moments when I thought about how heavy my pack was, during those moments everything hurt, my shoulders ached, and I wanted to take the 2nd sandbag out. As long as I was focused on keeping my team moving, and worried about their well-being I was oblivious to the discomfort. Larson kept moving and didn’t complain for his own reasons, he was tough. Miles continued to talk about his blisters, and his flat feet and how he was in pain. He was the only guy in our group without a heavy pack on his back, yet he seemed to be in the most discomfort. I truly believe that just by vocalizing something, you affirm it and make it a reality. If I can talk about how good I feel, how nice the weather is at 3am, and how much I can’t wait to get to the beach and watch people surf while I do bear crawls, then I don’t give myself any room for negative or destructive thoughts. If I can focus so hard on the 5 other men in my group, their safety, well-being, and comfort, then my own discomfort becomes irrelevant and non-existent. The next day some guys were walking around with shoes off. Larson (non-complainer) had 2 huge, nasty blisters on his heels. Miles (complainer) had one small visible blister on his foot.

When working on a team, whether it be at Crossfit, at work, in sports, in a marriage, or as a part of a family, I think the same universal rules appply. I believe that when a person can shift the focus from themself to others, they can accomplish much more. I think that people can give great efforts on their own, but the most amazing feats of human performance have come when failing the person next to you is just not an option. I think the story of the 300 Spartans at Thermopylae is the best example. There was not one great warrior searching for glory. There were 300 men who refused to let the guy next to them down. Think about this next time you are in a team environment, or leading a group, or sacrificing for your family. Instead of thinking about what you’re losing, think about what your team is gaining.”

Found at: http://utecrossfit.com/?p=466

Best of luck Jim! It sounds like you are gonna need it.

Post some love to Jimmy as he embarks on this amazing weekend.