Archive for the Crossfit Philosophy Category

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Happy St. Patty’s Day

Posted in Crossfit Philosophy, CrossFit Workouts, Members on March 17, 2010 by Fit 605 Inc

Happy St. Patty's from our crew to YOU

Events happening this Saturday!

The culmination of the Paleo Challenge…The VOTE!

Date: Saturday March 20th

Time: 11am

Where: CrossFit Sioux Falls

GRAND PRIZE: $600 per the Male and Female Winners Plus One Month of UNLIMITED Membership to CFSF

We will announce the Top 3 Men and Top 3 Women. The before and after pictures will be displayed and the PaleoHolics group will vote the winner of Best Male and Best Female. You must attend the vote to be eligible to WIN the Cash ($600 per winner) and One Month of UNLIMITED Membership.

Everyone is invited to attend (Family, Friends, and fellow CrossFitters). You guys have worked really HARD during this challenge this is time to celebrate YOU and the WINNERS.

Even if you did not complete the challenge please come and support the group and the WINNERS!

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The CrossFit Sioux Falls Games Competition! **THIS CHALLENGE IS OPEN TO ALL LEVELS**

Date: Saturday March 20th

Time: When: Saturday, March 20th – All Classes

Where: CrossFit Sioux Falls

We will be having three different Levels
-Beginning
-Intermediate
-Advanced

There will be 2 different WOD’s for the Beg/Intermediate & 3 for the Advanced.

The Top 3 Girls and Top 3 Guys In the Advanced Level will be eligible to go to the CrossFit Affiliate Cup In Denver Colorado, held on April 30th thru May 2nd

Entry Fee: $20 ($15 goes into the “kitty” for prize money)
All Proceeds will help lead the CrossFit Sioux Falls Affiliate team to Denver April 30th-May 2nd

Everyone is encouraged to compete (whether it is your 1st week or you have been here a year)

Bring your family and friends to watch and cheer you on! Let’s make this a great event.

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CFSF Rules to Live By: “The O.T. All Out Effort Principle” vs. “The Piker”

Posted in Crossfit Philosophy, CrossFit Workouts, Members on March 12, 2010 by Fit 605 Inc

Soon after you start coming to CrossFit Sioux Falls you learn how to release the animal inside of you. Most people don’t realize how hard they can truly push themselves. But when the music starts blasting, the weights are getting thrown around and 15 other CrossFitters are cranking it, you find yourself in that WOD ZONE and nothing can stop you…Ever feel like that?

Which brings us to our next Rule to Live By: “The O.T. All Out Effort Principle”

“O.T. All Out Effort” is pushing yourself to the very last second… The very last no matter what!

Two things happen every day during a WOD.
1. You O.T. it!
2. Or you don’t and you are a Piker.

For example, here are two Scenario’s of the difference between “O.T. All Out Effort” and a “Piker”

Wednesday’s WOD was the “chief”: 5x Cycles of as many rounds as possible in 3 minutes of 3 Power Cleans, 6 Pushups, 9 air squats..then rest 1 minute. You are in cycle 3 of the Chief you just finished 4 rounds and you have 15 seconds left…what do you do?
“O.T. All Effort”: You don’t care how many seconds/rounds are left because you are too busy pushing and working until the very last second!!! “Piker”: You stop because you have 2 more longggg rounds to go and you want to “save” your energy.

-Next Scenario-

You are 30 seconds away from finishing an AMRAP 20 minutes of Wall Balls, KB swings, and Pushups, you have just completed your 9th round and they is no way you will hit your goal of 10 rounds…what do you do???
“O.T. All Out Effort”: You complete that last pushup & jump up and start the next round! And fight for every last second until the clock hits 20MINS!
“Piker”: You bag it and give in to your fatigue and let the last 30 seconds eat away while everyone else is working HARD!!!

Have you experienced O.T. Effort or were you a Piker?

O.T. All Out Effort is the magic formula for success. It gets you from getting results to getting UNBELIEVABLE RESULTS! Not only that, it gets you to believe in yourself, have confidence in yourself, and build bullet proof mental toughness where no matter what happens in your life you will succeed.
The great thing about CrossFit is you have an opportunity daily to make that O.T. Effort happen all the time and a place that encourages, supports and pushes you to get there.

Thoughts? Comments? Stories? Post them!

7 Comments »

CFSF “Workout Pants Exchange Program”

Posted in Crossfit Philosophy, Members on March 10, 2010 by Fit 605 Inc

The Deal is going down with Jaime and Jen

Happy Wednesday Everyone!

Because we are a RESULTS based fitness program, we constantly have members with their pants FALLING OFF…Literally. So if you are in need of new, leaner, and tighter workout pants. No FEAR…The CrossFit Sioux Falls “Workout Pants Exchange Program” is HERE!

The CrossFit Sioux Falls “Workout Pants Exchange Program” is completely voluntary and a lot of fun!

So if you are experiencing difficulty keeping your pants ON during a WOD then let us know…we may have the exact pant size YOU need:-)

Tell us your “pants falling off experience”. And if you are in need of this new exciting program.

Onward to ELITE FITNESS!!!

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Throw All of Your Excuses OUT!!!

Posted in Crossfit Philosophy, In the News on March 9, 2010 by Fit 605 Inc

When Chris and I went to the Affiliate Gathering in Miami, we heard a man by the name of Kyle Maynard speak. Kyle Manard, an inspiration in his own right, and also a CrossFitter. Below is a video of him discussing functional training and how important and applicable it is for life. If you’re curious about Kyle and want to know more about his story, google him – he has truly lived a remarkable life. It’s an honor to have him as a part of our awesome CrossFit community! Watch this and you will really have NO EXCUSES!

2 Comments »

Why CrossFit Matters

Posted in Crossfit Philosophy, Members on March 4, 2010 by Fit 605 Inc

Pete and Broxx just finished a Business Casual Rowing WOD

The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perserverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and most easily learned at our gym. Even clients who have found spectacular success in business, sport, war, or love find their most important values buttressed, refined and nourished in rigorous training”
– Greg Glassman

For those of us that do CrossFit. We all know it takes a certain kind of person to do CrossFit.

Simple question CrossFitters: Why does CrossFit Matter to YOU?

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Putting your CrossFit Skillz to the Test

Posted in Crossfit Philosophy, CrossFit Workouts, Members on March 3, 2010 by Fit 605 Inc

MBooms 1st, Sarah Wilde 3rd...nuff said

Last weekend two of our CrossFitter’s Mary Boomsma and Sarah Wilde competed in the South Dakota Power lifting competition.

We are proud to announce that Mary Boomsma placed 1st and Sarah Wilde stepped in for 3rd place in their respective classes. Mary and Sarah both trained specifically for this event in less than one month! Goes to show you that CrossFit will prepare you for anything at anytime. One of the elements of fitness under the CrossFit philosophy is “regularly participate in sports”.

We have a lot of members that will run 5k’s, marathons, triathlons; lifting events, play in recreational sports, etc…

What do you use your CrossFit Skillz for? What is your sport?

For results of this event and future events to come: visit http://www.usapl-sd.com/

14 Comments »

Defintion of “Core Strength”

Posted in Crossfit Philosophy, CrossFit Workouts on February 26, 2010 by Fit 605 Inc

Forget the Form..... Look at that Scarf!!!

What do you think of when you hear the word, “Functional Training”, “Core Training” or “Core Strength”?

Wikipedia defines, Functional Training as:

“Functional training involves mainly weight bearing activities targeted at core muscles of the abdomen and lower back. Most fitness facilities (GLOBO GYMS) have a variety of weight training machines which target and isolate specific muscles. As a result the movements do not necessarily bear any relationship to the movements people make in their regular activities or sports. Functional training attempts to adapt or develop exercises which allow individuals to perform the activities of daily life more easily and without injuries”

Who really cares if you can lay down on a machine and leg press an elephant? But can you overhead squat your own bodyweight? Or 50% of your bodyweight?

A lot of lip service is given to “core strength” these days with lots o’ fancy balls and half balls i.e. Bosu Balls out there. But, if you cannot maintain your MIDLINE STABILITY by keeping your spine stable in a variety of functional positions…you don’t have “core strength.”

The overhead squat is the MECCA of core exercises. The difference between what you can front squat and what you can overhead squat is a direct measurement of your true core strenth.

Taken from: San Francisco CrossFit

How do you think the definition differs from people that go to a GLOBO GYM vs. a CrossFitter’s definition?

2 Comments »

CFSF Rules to Live By at the Box…NO Band Loading

Posted in Crossfit Philosophy on February 19, 2010 by Fit 605 Inc

Band Loading is HIGHLY PROHIBITED!

As most of you know the 1st month we ramp you into the program and cut you some slack. After your 30 days (typically) it is full steam ahead!

A lot you are guilty to “band loading”. Band Loading is when the WOD requires a lot of Pullups (anything over 30 in one round) and you start adding addtional bands because “YOU feel” like it will be too hard to do. If that has ever happened to you, then you are GUILTY as charged.

When a WOD calls for more pullups then you THINK you can do, do not reach for the extra bands, I repeat do not reach for the extra bands.

Instead, suck it up and do the most you can do, everytime. You will drastically get stronger and results will follow. If you don’t know what you should do…just ask and will we be there to constantly push, push and push you to your potential and beyond.

8 Comments »

Practice what you Preach

Posted in Crossfit Philosophy, Lifestyle, Members on February 18, 2010 by Fit 605 Inc

Boy do I HATE Wall Balls, but I will still do them

The Biggest Oximorons in Life:
-The Fat Personal Trainer
-The Broke Financial Planner
-The Priest having an Affair

Personally I have always been a big believer in “Practicing what you Preach”. When I go anywhere I always ask whoever is trying to sell me something, “Do you have it? How do you like it?” If they say no or don’t like it I automatically lose interest. Do you?

So I came across this topic on Marksdailyapple.com

As regards to fitness; Does the physical appearance of a fitness or nutrition authority affect the worthiness of the message?

“Regina Benjamin, the United States’ 18th Surgeon General, is markedly overweight. She’s a highly trained physician who famously set up a medical clinic for Alabama’s poor hit hardest by Hurricane Katrina, and she’s unquestionably knowledgeable and experienced, but she’s also overweight. Does this negatively impact her role as the public face of health? Does her weight detract from the message?

Or take countless nutrition experts that fit the mold of the dietitian featured in this video? She’s educated, has dozens of books on nutrition and healthy cooking under her belt and, at least on paper, looks like an authority of sorts. But her physique (saying nothing of her healthy eating tips) doesn’t exactly instill confidence in her recommendations (as readers noted in the forum).

On the other hand what about someone like Jillian Michaels? Strong shoulders. Check. Trim waistline and ripped abs. Check and check. She must be doing things right? Right?” – Taken from marksdailyapple.com

Read this full article HERE

And give us your thoughts

2 Comments »

What was your first CrossFit workout like?

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on February 17, 2010 by Fit 605 Inc

Bet you didn't do Overhead Walking Lunges B.C.

Last week we talked about what your old workouts used to be B.C. (Before CrossFit).

Now tell us about the time you lost your CrossFit virginity.

-How did you hear about CrossFit?
-Who invited you?
-What was the WOD?
-How did you feel during and after?
-Get down and dirty with it…not literally:-0

This is going to be fun:-)

16 Comments »

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