Archive for the Crossfit Philosophy Category

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?

-Casey

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 😉

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…

MattyB

‘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

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

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.

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!

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