Archive for January, 2011

We have MOVED – the Blog that is…

Posted in Uncategorized on January 24, 2011 by Crossfit Sioux Falls

All is being integrated into 1 complete site. Please visit us at

Get your learn on!

Posted in Crossfit Philosophy, Members on January 20, 2011 by Crossfit Sioux Falls

One of the greatest things about the CrossFit method to developing fitness is the fact that it teaches responsibility. Yes, the desired goal that we work toward is to get fit, but the cool thing is how much you learn along the way. The more you can learn about fitness and how to develop it, the more responsible you can be for you.

CrossFit is completely open-source, there aren’t any secrets or tricks to being successful with this stuff. If you’re willing to read/watch/listen/learn, there is literally an endless amount of information and instruction out there. For $25 a year you can subscribe to the CF Journal, which usually posts more than one video or article every day. You can also go back in the archives to search for info on anything you want.

Another great journal is The Performance Menu. Also for $25 a year, this one is a monthly journal that’s a bit more specialized toward athletic performance, but also has a ton of GREAT paleo/zone recipes.

If you want to work on flexibility, MobilityWOD is outstanding. Much of the mobility work we’ve been doing every day is from this site. KStar’s videos are a great resource and the guy is fricking hilarious.

Blogs are also a great way to learn. Pretty much everyone has their own blog these days, and if you find the right ones you can get some great information for free. KStar, Robb Wolf, John Welbourn, as well as many affiliates around the world are sharing their knowledge all for free.

I could go on for pages, but you get the point. Pretty much anything that you have questions on or have trouble with pertaining to fitness can be found. I’m going to post the links to my favorite resources and blogs. These are the places where I’ve learned a majority of what I know and teach every day. The amount that you can learn is only limited by your willingness to do so, get out there and sharpen the blade!

Question of the day: How much time in a week would you say that you spend on the internet checking out CrossFit stuff?


Robb Wolf – paleo expert
Art De Vany – paleo before paleo was cool
Dutch Lowy – solid coach, solid blog
John Welbourn – how to get STRONG
GymnaticsWOD – yah, they have those too…
More coming soon 😉

CrossFit Sioux Falls – Athlete of the Week

Posted in Uncategorized on January 18, 2011 by Crossfit Sioux Falls

CrossFit Sioux Falls Athlete of the Week - Jason Ricke

I can’t let camera malfunctions in our attempt to get the “in CrossFit action superman” photoshot hold this post off any longer, so with anticipation mounting….

Shout outs to Jason Ricke for AOW at CrossFit Sioux Falls.

(via Browny)…
The first time I saw Jason I was getting ready to coach an evening class. Casey was explaining the requirements for the baseline test. Soon after completing the baseline Jason had the look of complete exhaustion that we have all experienced…you know the feeling when you are looking around to find either the door or a trash can…just in case.

Since that first day Jason has worked extremely hard and completes the tasks in the WOD without excuses or complaints. His positive attitude is a great addition to the class and his potential for growth in CrossFit is limitless. He adopted better nutrition habits and has embraced the Paleo lifestyle. The hard work and dedication has helped him drop close to 20 pounds since starting just a few months ago.

Awesome work! Keep representing the 630pm crew, Jason!

Show him some love in the comments…

Can you handle this Club?

Posted in Lifestyle on January 17, 2011 by Crossfit Sioux Falls

Go ahead…click play. The story will follow…

In my non-CrossFit business life, I am an Internet guy (no that does not mean I can fix your PC). Tuesday night I just returned from an Intenet conference in Vegas…(no not that one, it was just ending when we showed. We (JF, Brett and I) filled 2 days/nights with a lot of trade show, some football, and “late-night networking” (code names: BlackJack, open bar, Tryst, VIP, Three 6 Mafia, Patron, Red Bull and others). All in all a great time.

Ok Greg, where is this going? I have been involved with (employed by) the Internet since late 1998. Over that time, I have developed some deep connections, yet every show the entire landscape changes. New faces…thousands of them. New companies…hundreds of them. New Energy. It’s all there. The one thing that has remained constant…”it’s a big huge club really”. If you want results (code name 2: to make money), you need connections and socialize and network – master “networker”, enter JF. I network old school with names like Adam, Howard, Clark, Karen…heck, if you saw JF’s (he works for me) list of connections, you could drop into most any party during the entire conference – he networks Facebook style – that has potential to put you in the video above.

And the “network or club” is what keeps us coming back every year; not much different then CrossFit. Today, I did the noon WOD and dang if it was not great to see the 930 ladies in there – I was missing you. I look forward to seeing these faces, the network, the “club”, heck “my club” and killing some WOD or myself with you.

Since January 1, 2011, my CrossFit club has grown far into the hundreds, thus I will hold the single shout-outs to Liza for getting me even started in this club in the first place and Chris for making it fun, keeping it real, and keeping me after it.

That said, I want you all to give direct calls to your “CrossFit Club”. Who do you count on seeing? Are you in someone else’s “Club” and had no clue – how flipping cool!

So CrossFitters – reveal your “Club”…let’s get the party started! I am hoping for at least 15 “clubs” (i.e. comments) MINIMUM!

— Greg

I Don’t Care

Posted in Crossfit Philosophy, Lifestyle on January 14, 2011 by MattyB "FTS"

MedBall Clean

So here I sit… caught in a moment of both self and fellow CF’er evaluation. “What else is there?” When taking a second to reflect on the blogs of recent history it’s been a nice reminder of what we do have in place and what we aren’t worried about. We have amazing people surrounding us, owners of both past and present we know are there for us. A coaching staff that wants to help and truly cares about the athletes. Loads of good ass people filling the box hour after hour that make us want to be there all hours of the day. Results out the ying-yang… we’ve talked about embracing change, refocusing, why we program like we do…all great information…maybe even rocked out with fellow CF’ers over the weekends.

But yet we still fall into traps of low “motivation”…we hold ourselves back…why?

While reading CMello’s blog he talked about finding your “alter-ego”. It was a fun and thought provoking read I highly recommend. Post read/comment I let my slightly schizophrenic mind race. Trying to look past using my alter-ego “FTS” to work harder or lift more, an underlying mechanic surfaced…

I Don’t Care.

Yes… that’s right… I Don’t Care.

When I am at my best, in the middle of WOD madness, I don’t care what others think. I don’t care if I fail. I don’t care if I make a mistake. I don’t care if I look ridiculous. I don’t care if let out some sort of annoying grunt. I don’t care if I look like a dork bobbing my head to the beat. I don’t care if someone disagrees with me. I don’t care if I might puke. I don’t care I won’t be able to stand soon. I don’t care about my “other problems” for the moment.

I Don’t Care and I use it…I know it’s worth it and I’m gonna do it.

Its right then, that I just let go and take care of me. For those few minutes, I am just myself on my own quest….chasing down what it is that I want.

Don’t care if someone might be looking, or how tired you are, or if you look stupid. Don’t care if you try something new and fail. Just take a few minutes and stop caring and freaking get it done.

What are you afraid of? I challenge you to stop caring about the unnecessary things during the next WOD and after you achieve that, continue to apply it elsewhere.

Worrying about how you look with a barbell in your hand gets you nothing…lifting it like a maniac gets you stronger. Yes, think less win more.

Let’s all get on the same page and “Don’t Care” together… a group of like minded motivated people is an incredibly powerful entity. Seriously, back in the day a bunch of dudes in wigs got together on a common quest and started a revolution…now I get to shoot fireworks off every July, and that’s just plain awesome.

Take a second to think/talk about what you shouldn’t, but do dwell on during a WOD or in your day to day. What are you afraid of? What do you allow to hold you back? What is the reason you didn’t or don’t? What do you care about that you shouldn’t?

Onto our revolution…


‘The Biggest Loser’ no more.

Posted in Crossfit Philosophy, Lifestyle, Nutrition on January 13, 2011 by Crossfit Sioux Falls

The other night while trolling Facebook, I came across a post talking about ‘The Biggest Loser.’ This is a very popular show, and I think everyone at least knows about it and the concept. Lose the most weight, no matter what the cost, and you win. While I think the intention is good, thinking about losing to win a little contradictory, no?

The though I always have when this show is mentioned: Why would you work hard, discipline yourself and do things right with your health all with the intention of losing? This is, unfortunately the trap that so many people fall into. Eat less, exercise more, lose weight. It sounds like the right thing to do, and almost makes sense, until you really think about it.

Ask most people, and losing weight starts with eating less (creating a calorie deficit). We’re all taught that taking in less calories will cause weight loss. Realistically though, taking in less calories will cause you metabolism to slow down, and your body holds on to the the energy (calories) it’s given long as it can. Your energy drops, you feel like crap, you end up less active and burning less calories than when you were eating normal, and you basically break even.

The same holds true for exercising more. If you go with the same theory of burning those extra calories through more exercise, the same result occurs. You exercise more and work out longer and harder, your body’s energy stores get used, you get tired and feel like crap until you eat more to replace what’s lost, and again, you break even.

This is obviously a sh*tty way to approach getting healthier and more fit for many reasons. While the calorie concept is easy to understand, there’s a lot more going on in your body than simple math (hint: future blog topic). My point with all of this is to look at your health and fitness not with an attitude of trying to lose, but working to gain.

Learn gymnastics, running, rowing, and weightlifting techniques to gain coordination, speed, endurance, strength and flexibility. Gain these attributes, you get more fit. Get more fit, you get healthier. Get healthier, life gets better. When you focus on your gains instead of losses (what you can DO), things make a lot more sense.

Post Thoughts to Comments.

Casey Mouw
Lead Trainer
CrossFit Sioux Falls

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on January 12, 2011 by Crossfit Sioux Falls

Mary T is focusing before she tears up that DB

Congrats to Mary Theobald for starting off 2011 right with being our Athlete of the Week!

Mary is one of the leaders of the “Super Momma’s Class” at the MWF 930a class. FIT only begins to describe her. She is a FORCE to be reckoned with! Not only that she is positive, motivated, and a leader! She has some lofty goals in 2011. We are going to enjoy watching her smash them one at a time.

Mary, thank you for all you do and all you bring to CFSF.

You are greatly appreciated!

From Coat Hooks to Classes – Change is a GOOD Thing

Posted in Uncategorized on January 11, 2011 by Crossfit Sioux Falls

Morning Folks from Las Vegas!

“All the Change in the world will mean nothing if you yourself has no desire in changing.” Yeah I just came up with that piece of ingenuity.

While these 2 CHANGED positions at CFSF, they may also want to consider changing their glasses 😉

Building upon the amazing success of the past 2 years at CrossFit Sioux Falls, we entered 2011 with the desire to change a few things ourselves. Some cosmetic, some operationally, and many changes still in the works. With that in mind, I wanted to do a fast overview of what has changed already for those who are curious…(people of SF, old CFers, anyone)…

We are excited about the CFSF facility including…

1. Fresh appearance – matting wall to wall. New paint (red + black decor)
2. New equipment – we now have 8 rowers, 24 new olympic barbells (in addition to what remained), 20 new wall balls, 20 new jump ropes (yes they matter when you use em many days), many new plates, collars and other equipment we use everyday at the box.
3. New kids area – gated 😉 – we moved the kiddos back upstairs and it’s ready for your kids to have some fun.
4. New entry area to hang for just a bit – relax and share a story while doing your journal my friends.
5. Coat Hooks – 15 of them to be exact.
6. Programming starts a bit more defined – warm-up and skill are often lead as a group.

And though we are near completion on the facility for the time being, there is much more to come operationally and for you guys. (I will update this as new change hits)

7. This week we included ENDURANCE as an option with your normal WOD options.

And yet all of this leads me back to the top…All the Change in the world means nothing if you yourself have no desire in changing. And while millions voted just a couple years back for Hope and Change, I encourage you to take action on the latter and Change in 2011 with CFSF. Change your routine, your comfort zone, your commitment, your workouts, your health, your life and take it to the next level in 2011 as You Change with Us.

Best –
Greg Nelson
(returning to good ol SF in 3 hrs 😉

ENDURANCE now included with your CrossFit Membership – see details.

Posted in Uncategorized on January 9, 2011 by Crossfit Sioux Falls

From the BOSS…(yep, seriously)

Yes, that's a Rower. And, it's included in your Membership - see New CF ENDURANCE details.

I am so very excited to let you all know we have changed the Endurance program to allow everyone to participate for no extra charge. There is limited space available in these classes so it is very important that everyone signs in for class. Everyone should sign up for class on the main CrossFit workout page and not though the Endurance tab. (Note: please sign-up for ALL CrossFit classes such that we can best prepare for all of you)

Just like CrossFit WODs, every Endurance WOD can also be scaled to accommodate every fitness level so Do Not be afraid to come to jump in. Endurance classes consist of running, rowing and jumping rope along with some additional body weight skills such as burpees, pushups, and sit-ups.

If you have any additional questions about the program or signing in please feel free get ahold of me (literally, just don’t strangle ;). Endurance is just another piece to the CrossFit puzzle and I am very excited that everyone will have the opportunity to benefit from the class. Below is more information and may help with any questions or concerns you may have!

CrossFit ENDURANCE Classes added to normal CFSF membership. Here is how it works…

1. How do I sign up for CrossFit ENDURANCE classes?
You can now sign up for CrossFit ENDURANCE under the normal CrossFit class schedule. Do Not use the Endurance Tab (that is going away). PLEASE though – Sign Up in Advance for ENDURANCE just as we do for ALL CF WODs.

2. How will I be charged for CrossFit ENDURANCE?
CrossFit ENDURANCE classes will count just like a normal CrossFit class does under your membership. If you are a part-timer 12x monthly, you can select between Endurance and CrossFit WODs as desired. If you are unlimited, you can choose up to 3 Endurance WODs a week to compliment your unlimited number of CrossFit WODs.

3. Holy cow that is a good deal…can I just CrossFit all day now?
We…No. Though you can come to 2 classes in 1 day, you must have 3 hours rest in between classes. This is nothing new and in order to get the most out of both your CrossFit WOD and your Endurance WOD your body needs at least a 3 hour rest.

4. What is the best way to take advantage of this change in scheduling?
It is encouraged that you upgrade your membership to Unlimited Membership and thus can take advantage of the best mix of CrossFit, Olympic Lifting, and Endurance. An ideal schedule would have 2 CrossFit workouts for every 1 ENDURANCE workout.
Listen to your body, you will know.

5. Ok, so I purchased both before you added this new cool benefit. Can I get my money back?
No and Yes – please read. So, you are a part-times…no you do not get money back. But have no fear, you still have the credits until they expire or are used as would have been normal. When the credits are used, you will then have the option of going unlimited or staying part-time (12x).
If you do have an issue with billing, please visit with us and we will get it resolved – yes, in the 1st month transition there could be a hic-up or 2 (no more we hope). If you were Unlimited already and still have credits, come in and visit with us. We will adjust the amount outstanding to your next month and make it all good. YOU have to come and see us though and we will fix it all up – it’s that easy, we just need ya to stop in.

Let’s kick off the New Year right and not only build strength but build our endurance also. Get in today for an Endurance WOD — Fargo Marathon anyone?

By Liza Nelson (with 1-2 Greg edits 😉

Programming – We Plan with YOU in Mind.

Posted in Uncategorized on January 7, 2011 by Crossfit Sioux Falls

With all of the changes going on around CFSF, it’s important that everyone knows what’s happening when it comes to the programming. I get many questions and comments about this subject (and I know many questions and comments float around that I don’t hear) so let me take this chance to clear the air so that we can all be on the same page.

First, I feel like the word ‘programming’ is thrown around quite a bit with regard to planning the WODs. My strength and conditioning background has taught me that an exercise program is written to address the goals and needs of a person or group of people. A program is a plan to systematically progress toward those goals and needs. Making a program for a few athletes with the same goals and needs is easy; making a program for 150+ people of varied fitness levels, ages, wants, and needs is a totally different beast. So, what exactly is our goal here? Do we want to build cardiovascular capacity? Yes. Do we want to build strength and power? Yes. Balance and coordination? You bet!

I have three main goals to fulfill when putting things together for ya’ll.

1: The program should be broad, general, and inclusive. Expect to run, jump, lift, throw, swing, and insert any verb you can think. Also expect to work in a variety of time domains. By this I mean metcons/WODs of all different lengths; mostly 15-25 minutes in length (intense), some less than 15 (very intense), and some up to 35 (somewhat intense). By utilizing constant variation in choosing movements/exercise modalities, we as coaches will be constantly teaching and you as athletes constantly learning, which leads into my next goal…

2: Every day, you should leave feeling accomplished. Whether this means doing your very first pull up, making a heavy lift, or pushing your body further than you ever thought you could. Every workout has a specific goal, a bit of instruction or practice to help you reach it, and a warm up planned to prepare your body for the movements and demands about to be placed on it.

3: Safety. This one is obvious. Goals 1 and 2 pertain to effectiveness. Yes, this program will improve your fitness, but it also needs to guarantee that you can be fit tomorrow, in two weeks, ten years, and beyond. Many people believe that in order to get more fit, you need to do more and go harder every single day. In reality, though, your body can only withstand so much pounding before it breaks. With smart planning we can avoid overuse injuries and mental/physical burnout. This is done by making sure there is a balance of movements (pushes, pulls, squats, etc) and volume (sets and reps), everything fits! The other side of the whole safety thing is in the coaching. Leading a solid warm up, teaching proper technique, and scaling as needed are important parts of our job.

As a coaching staff we’re putting a lot of emphasis on this stuff because it’s essentially the reason we’re all here. Each day is carefully planned out to meet a specific goal. Each week is laid out to build upon the week before, and then checked, revised, and changed several times to ensure balance and that it provides a wide assortment of challenges and opportunities. All of the coaches also have input, so there’s sort of a system of checks and balances, keeping everything as broad, general, and inclusive as possible.

If there are any ever questions, comments, or concerns on the program, PLEASE don’t hesitate to contact me by email: It’s your membership, your money, your fitness, you should be informed in how it’s developed. I also have no problem with sitting down and setting up an individual plan with somebody, you need only ask. Keep working hard!

Casey Mouw
Lead Trainer, CrossFit Sioux Falls