Archive for January, 2011

Athlete of the Week – Special Edition

Posted in Uncategorized on January 6, 2011 by Crossfit Sioux Falls

Hey Fitters! There’s a lot going on at CrossFit Sioux Falls these days and many people who deserve some recognition for all their accomplishments. As a result, I have a combined Athlete of the Week post that highlights a few special people and gives you just a small glimpse of their Awesomeness!

Up first…the Silent Assassin…

Brent Carr CrossFit Sioux Falls

Brent Carr from CrossFit Sioux Falls

Brent Carr – CrossFit Total
Last Friday, Brent Carr smashed his own PR’s and went on to set the CrossFit Total overall weight lead with a combined 1045 lbs. In the words of a competitor and friend in the competition “other than being a f-ing Ox, don’t know what to say. Just a great example of being dedicated and letting hard work make a man freaky strong. Nicest guy in the world as well.”

I have come to know Brent over the past weeks and echo those same comments. His positive attitude, willingness to help others and dedication to CrossFit and himself are a great example for others.
Brent, thanks for all you contribute to the CFSF community and we look forward to seeing you take those PR’s continuously higher. Get after it!

Onward….the TEAM…

CrossFit Sioux Falls work in progress made possible by the following team...

Casey Mouw, Michael Brownfield, Matt Byers, Liza Nelson – CrossFit Construction

You all know these guys as your trainers, friends, mentors, and leaders at CrossFit Sioux Falls. What you may not know is starting Friday at 5pm (New Years Eve) through 14 hours on New Years Day and another 10 hours on Sunday these guys Got after It – transforming CrossFit to be ready for our Monday re-launch. In total, we spent 33 hours together as a team.

I could not be more proud to have these guys on our team. Here are just a few reasons why – giving [did I mention they gave up 33 of roughly 48 hours over the New Years weekend], dedication [we could have just painted and laid mats in a hurry, but to do them the absolute best possible way takes time], friendship [Lonestar made for a great New Year’s meal I will not forget]. If you take note, the exact same qualities they give to our members everyday to make them better; they gave us all the same this past weekend as the CrossFit Construction crew.

The culmination for all of us came when members showed up in volume to wrap up and help put the finishing touches on for Monday, but when I left the building Sunday night at 8pm to get my kids home, I turned around one last time and could only smile at the 4 people that remained…Casey, Browny, MattyB and Liza…filling in a white board making sure 5:30 am would be a hit for all of you!
Thank you all for what you give to everyone at CFSF!

…the finale…the Dynamic Duo…

Chris and Annie Mello show off their CFSF picture.

Chris and Annie Mello – CrossFit Sioux Falls

For 2 years this couple dedicated their hearts and passion to launch CrossFit Sioux Falls and turn it into something special. They have changed lives, transformed bodies and built a business and community of which I am proud to be involved.

For many WOD’s I would personally check out the board and see Annie’s time and know to at least double it to get near my finish time. Typically, I failed even at that 2x goal. And the times we did class together, if the workout was 3 rounds, typically by the start of my 2nd round she was done and on to help coaching us remaining athletes.

It took 104 weeks for them to finally make it to Athlete of the Week 😉 but as they transition on to new ventures in their return home to Los Angeles, we wish them all the best and continued success!

…and wrap-up…

So there you have it – AOW Special Edition comes to an end. And as we close, give these Athletes some appreciation for their accomplishments. Post a comment, give ‘em a fist, heck toss a bearhug if you want…just do something show them all how much we appreciate them at CrossFit Sioux Falls!

As for the AOW parking space – to keep you all from crashing into each other or bringing your monster truck to park on top of the other guy, Brent Carr…it’s yours for your AOW CrossFit Total accomplishment – nice work!

Refocus

Posted in Crossfit Philosophy, Lifestyle on January 4, 2011 by MattyB "FTS"

A refocused CF'er.

 

Well that was fun ya? 2010 is now in the rear view…we accomplished some great things here at CFSF. But I see no reason to settle, why not chase down even greater things? We know where we’ve been, we know where we want to go…so insert some fight, a little sweat and away we go.

Something dawned on me the other morning as I went in and failed on my PR snatch attempt…ohhh, a half dozen times. That day…I really didn’t deserve it. Why? I lost focus…I let myself fall into some old lazy habits. It’s easy to forget the amount of work we have actually put in because we enjoy it so much. Yes it was the holidays, yes it’s cold outside, yes work can be a mo’fo…blah, blah, blah. On top of this we are going through a transition at the box. But none of this means I can’t wake up each day on the same quest. I know for a fact I will not achieve the things I want to, or simply enjoy my life more alone, BUT…. let’s face it, I can cost me those things alone. I can fail alone if I allow myself. Identify what you let slip these last couple weeks, was it diet? Sleep? Intensity? Just lost sight of the big picture? Well…sh#t…now what?

Refocus.

Remind yourself how much tail you were kicking pre holidays. Remind yourself how it’s more than a workout and why you keep coming back. A goal sheet, a work e-mail that pissed you off, maybe and old text message that made you want to punch someone…whatev’…find it, keep it, read it everyday. Take a second and redefine how you are going to approach today, tomorrow, next month, 2011.

Remember you don’t have to be ready to kill to show up at the box…that’s what it is there for. Remember the last WOD you smashed…remember the high, as soon as you see your fellow CF’ers you will become motivated. As soon as you here the “3,2,1…GO!” you KNOW an internal switch goes off…just show up. The good habits you have set will kick back in and the temporary bad, lazy habits will be chillin’ out by the curb.

Refocus.

Tell yourself right now and again later, “Yes I will”…  I leave it to you to fill in the blanks. Let CFSF continue to put that “S” on your chest. No more excuses…right now, today, tonight…get to the box and decide what you want.

No goal or motivation is stupid if it is what floats your boat and gives you that edge…embrace it. Remember all of your fellow CF’ers have “real life” issues of all shapes in sizes. Maybe not exact, but remember we go through frustrations and you aren’t rocking it solo. Don’t get caught up in them…you always have us.

Refocus…tell youself over and over what you ARE going to do. It won’t be easy but I will be damned if we aren’t going to love it…

Go ahead and post any temporary set backs you came across…or maybe talk about what you are going to do in the near future. I know you are reading this… What can we help you with?

WOD
“CFSF Blog”

AMRAP
Read it
Comment
Be awesome

Hey you… Refocus,

MattyB

I leave you with some words of wisdom by the great Eminem that always make me think of a great day at CFSF.

“I can’t tell you what it really is
I can only tell you what it feels like
and right now it’s a steel knife in my windpipe
I can’t breathe but I still fight while I can fight
as long as the wrong feels right it’s like I’m in flight
high off of love…”

Video if you are so inclined:
http://www.youtube.com/watch?v=uelHwf8o7_U

New Year, New Venture – New Owner of CrossFit Sioux Falls

Posted in Uncategorized on January 3, 2011 by Crossfit Sioux Falls
CrossFit Sioux Falls

A dedicated effort by many adds a new look and feel to the box.

In a transaction, led by Liza’s passion for all that is CrossFit, a trainer who believed in our plan, a couple who desired to return home and timing which created the perfect scenario, I am proud to welcome in 2011 with my wife, Liza as the new owner of CrossFit Sioux Falls.

I must start by saying thanks to Chris and Annie Mello, the founders of CrossFit Sioux Falls for all of their hard work, dedication, and passion that built this business from zero to strong in 2 years. In my eyes, Chris really did beat the odds in Sioux Falls fitness. Their accomplishments speak for themselves. Moreover, through the entire transition process both Chris and Annie have been phenomenal.

In the past 3 days we have spent over 30 hours with many people, but in particular 3 very dedicated trainers, Casey, Browny and MattyB who spent every hour of that time revamping CrossFit Sioux Falls to get it ready for everyone. I will not forget this time spent with these guys and the effort to make it all happen. Also to the many who showed up Sunday, thank you. I am grateful that people dedicated their free time to make this all happen.

As for what’s new…we took all that was original CrossFit and have added to it. More equipment, a fresh feel inside, new kids area coming and more – come in and check it out. As for what’s staying, remaining unchanged…all the best stuff – the highly skilled, certified and passionate training staff. Casey is on full-time. Browny, MattyB and Cody are dedicating their skills to make you better. Liza is on full-time. It is an amazing assembly of talent that cares about not only your fitness but your life.

Many more changes are in the works and some may take a bit of time. In the meantime, I will assure you the best opportunity to get a great workout with the most qualified training staff in Sioux Falls.

So, as I start 2011 as a blessed Dad and husband of a woman following her dreams, I challenge you to make positive, proactive change in your life. Whether it be CrossFit or some other passion you finally activate, do something!

I am anxious to see what 2011 has in store for all of you and all who CrossFit Sioux Falls!

What NEW will YOU DO in 2011? Get after it!

—Greg Nelson

P.S. Check back this week for a special Athlete of the Week. This is one you won’t want to miss.