Archive for the Crossfit Philosophy Category

Turning Negative Choices into Positive Outcomes!

Posted in Crossfit Philosophy, Lifestyle on January 8, 2010 by Fit 605 Inc

You know the saying “Two wrongs dont make a right” Well one wrong and one right = Balance.

Starting the New Year everyone is in the get healthy mode, “I am going to eat healthy 100 percent of the time and I am not going to cheat”. They start their plan on Monday… eat healthy until about Wednesday… eat something bad… and then BOOM, their whole diet goes a-wall. “I will just start again on Monday” the person says and the same routine continues until the I’ll start on Monday just goes away all together.

We have all been victims of this mentality, so why are we always all in or not in at all; where’s the balance? Through my whole life, I was all or nothing. I was either eating so strict I couldn’t even breath without thinking about food, or I was sooo tired of always being strict that I would binge and “Start on Monday”! My weight was always yo-yoing 5-15 pounds, and I could never stay consistant, until I found out the meaning of “balance”. One of the main ingrediants for balance is educating ourselves about healthy choices. There will always be a party, a work lunch, or some event that will allow us not to be perfect and that’s ok! If we eat something unhealthy balance it with something healthy to make it neutral. For example, you are craving a slice of pizza, have a slice of pizza but eat a salad, a piece of fruit, and some nuts and now that piece of pizza has been nuetralized by healthy foods!

We are not perfect, we are not supposed to be! We are all going to have ice cream, donuts, pasta etc… But instead of throwing in the towel Take action and balance it with healthy foods!

What is your balance CrossFitters?

Written by: Annie Mello

CrossFit To+al: Round 2

Posted in Crossfit Philosophy, CrossFit Workouts on January 7, 2010 by Fit 605 Inc

Round 1 was Oct 24, 2009. It was a great showing.

Here is some homework for you guys to help hit your peak performance in this event.

Click on the following exercises to get a detailed video description.

Back Squat: 1 Rep Max
Press: 1 Rep Max
Deadlift: 1 Rep Max

Who’ Ready???

“Finding the Champion in All of Us”

Posted in Crossfit Philosophy, Lifestyle, Members on January 6, 2010 by Fit 605 Inc

The Champion of 2009...Nathan Hart. What's 2010 going be for him?

“A champion is afraid of losing. Everyone else is afraid of winning”.
Billie Jean King

A champion is someone who gets up when he can’t.
Jack Dempsey

As you all know Chris and I just returned from Los Angeles, and while I was there I did a lot of self reflecting. Reflecting on the person I was, living in Los Angeles a year and some change ago, and the person I have become since being there. They say “you never know how far you’ve come, until you’ve looked at the path which lead you there”, and that is exactly what I experienced.

Through CrossFit Sioux Falls I have found my inner champion that I never knew existed before. I never believed I was capable of any of the accomplishments that Chris and I have made since living here. I was not using any of my talents in LA in fear that I would fail, and I was too scared to even try!

I got fed up, and Chris and I took a huge leap of faith packed and moved to Sioux Falls. It was the best decision we could have ever made. It got me out of my comfort zone and forced me to believe in myself because that was all I had now! Our CrossFit family, the positive atmosphere, and the motivating people really lead me to find the “Champion” in me!

We push ourselves to limits we didn’t know exist! We tell ourselves we can’t while everyone around us is telling us we can! Through all the aches and pains we gain strength which allows us to break down barriers and find our inner champion!! So let’s work together CrossFit Sioux Falls! Lets continue to grow, step out of our comfort zone, and push to new levels we didn’t know existed so all of us find our “Champion”!

What “champion” characteristics did you find out about yourself in 2009?

Written by: Annie Mello

The Many Certified of CrossFit Sioux Falls

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

Nothing is more of a compliment to an affiliate owner they to have one of his members/students go and get CrossFit Level 1 certified on their own. It shows a commitment second to none about their fitness and helping others.

CrossFit Level 1 certification is the mother of all certifications in the fitness industry. I have been in the fitness industry going on 9 years and I have seen a ton of different philosophies and ways to approach fitness. I have other nationally recognized certifications and none of them holds a candle to the CrossFit Level 1 cert.

I salute Mary, Nate, Casey, Michelle, Chris P, Amy P, and in two weeks Mike B. You have made such a great impact on our community.

A BIG thank you to Rob Sietsema for the picture above.

Happy New Year!!!

Posted in Crossfit Philosophy, CrossFit Workouts on January 1, 2010 by Fit 605 Inc

New Year, New Beginnings…what are you going to do about it?

Take a Look Back Before You Move Ahead to the Future

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on December 31, 2009 by Fit 605 Inc

Last day at our old box Nov 28 2009

There is the old saying, “Be grateful for what you have so that you can obtain more in the future”.

All of us that do CrossFit have been given the gift of health, and not only that but the opportunity to improve our health…drastically. We also live in the the United States, with a roof over our head, we never HAVE to go hungry, we drive a car, have a heater to keep us warm at night, etc, etc, etc… We live in the top 4% of the World! Lots to be thankful for.

So as we move into 2010 and we set our next years goals/resolutions think of everything you have been given and be thankful 1st.

What are you thankful for?

Post your comments

Want to be a Part of the 2010 Games?….

Posted in Crossfit Philosophy, CrossFit Workouts on December 23, 2009 by Fit 605 Inc

Look out for Mike B. in 2011!

Who wants to compete in the GAMES???

Even if you aren’t interested…or feel like you aren’t ready…to compete in the 2010 CrossFit Games, that doesn’t mean that you shouldn’t sign up to compete in the sectional qualifier which will be held in St. Charles, Missouri February 12-13-14. The sectionals are designed, of course, to find those that can move on to regionals….but that’s not their sole purpose. CrossFit HQ wants as many people as possible to feel involved in the spirit and excitment of the Games. The sectional qualifiers are for EVERYONE who wants to compete close to home, alongside their friends and family!

Don’t want to compete??

You should still come as a spectator…or even a volunteer! I am sure CrossFit would love to have as much help as they can get!

We could also travel out to Missouri as a group and support our fellow CrossFitters and see what our competition is gonna be for 2011!

Register for Sectionals as soon as possible, as limited spots are available.

Click here for more info!
http://games2010.crossfit.com/

It’s a Paleo Thanksgiving!

Posted in Crossfit Philosophy, Nutrition on November 25, 2009 by Fit 605 Inc

Now that's a Turkey!

Just because it’s Thanksgiving does not mean that our Paleo ways have to be thrown out the window. We have all been staying very focused, and now is the time of year where most people let it all go and say “I’ll start in the New Year”.

Be a step ahead of everyone else, it is very simple yet not easy!

Here are some great Paleo recipes for Thanksgiving that taste fantastic!

Green Bean Casserole:
2 cans of green beans
1 can of gluten free cream of mushroom soup
1 onion chopped
1/2 Unsweetened Almond Milk
1 teaspoon of Garlic Powder
1/4 teaspoon of Black Pepper

Mix all ingredients and cook at 350 for 30 minutes.

Paleo Pumpkin Pie:
http://www.crossfit.ca/index.php/Mainpage/index-single/paleo_pumpkin_pie/

Stuffed Butternut Squash
1 squash per two people, multiply recipe as needed

1 butternut squash, medium
1 large onion, chopped
1 bag frozen leaf spinach
olive or canola oil
salt and pepper to taste
pinch nutmeg
1 tsp. cinnamon

Cut squash in half vertically and remove seeds and strings. Place squash, cut-side down in a pan with an inch of water in it. Bake in a 350 degree oven until tender, about 45-60 min. depending on size of squash. You want it firm enough to hold it’s shape for stuffing, but soft enough to remove the flesh.

FRUIT-AND-NUT STUFFING
Makes about 10 cups

18 whole pitted prunes
1/2 cup dried currants
1 cup dark raisins
24 dried apricot halves
1/4 cup orange juice
3 tart cooking apples, unpeeled, cored, chopped
3 large onions, diced
2 celery stalks, diced
6 tablespoons olive oil
2/3 cup whole macadamia nuts, unsalted
2/3 cup whole brazil nuts
1 cup walnut pieces
2 cups whole raw cranberries
1 teaspoon ground cloves
1/4 teaspoon cayenne pepper
1/2 teaspoon ground ginger
1 teaspoon ground cinnamon
1 teaspoon dried chervil leaves
1 teaspoon finely minced fresh flat-leaf parsley
2 teaspoons coarse sea salt
1/2 teaspoon freshly ground black pepper
2 eggs, slightly beaten

1. Put the prunes, currants, raisins, and apricot halves in a bowl, and
pour the orange juice over the fruit. Cover bowl, and soak overnight.
2. Combine the apples, onions, and celery in a large skillet along with
four T olive oil. Cook the mixture over moderate heat, stirring
occasionally, until the onions are soft and the celery is tender, about 10
minutes.
3. Heat 2 teaspoons olive oil in a skillet and add the nuts. Toast them,
stirring constantly, until golden.
4. Transfer the sautéed onion mixture to a large mixing bowl. Add the
macerated fruit, the toasted nuts, and all remaining ingredients. Gently
mix the stuffing with 2 large spoons or your hands until evenly blended.
Set the stuffing aside while you prepare the turkey for roasting.
5. After the turkey has been stuffed, any remaining stuffing can be cooked
separately. Place stuffing in an oiled baking dish, cover and bake at 350
degrees for about 45 minutes until heated through.

Have a great Thanksgiving everyone!

Written by: Annie Mello

Quality Always Wins

Posted in Crossfit Philosophy, CrossFit Workouts on November 24, 2009 by Fit 605 Inc

Renee always shows excellent form which equals quality, kick butt WODs

Constantly varied, functional movements performed at high intensity. Since joining CFSF you probably have a lot better understanding of what that means, and how it makes us different from almost every other place you’ll go. Is this enough, though?—Not if you really want to set yourself apart.

It’s been said that CrossFit done wrong is still better than almost every other program out there, but to maximize it, quality needs to be a top priority. Getting the most out of your time here needs to be a proactive, continuous process; a constant search for quality.

Do you spend extra time on skills and techniques (catch the occasional Oly class maybe)?

Are you taking advantage of having a professional, highly knowledgeable nutritionist to dial in your diet?

Do you ask the trainers questions, read books and blogs, and continue to learn?…you get the point.

As with most things, you get out of this what you put into it. The more you search for overall quality, the better you will become and the better our community will become. All of this doesn’t just apply to fitness, as many of you have already realized, because what you do here will carry over into the rest of your life, which is really what it’s all about.

Keep working, searching, learning!

Being Ready for Anything and Keeping a Positive Attitude!

Posted in Crossfit Philosophy on November 20, 2009 by Fit 605 Inc

Look at the CrossFit Intensity!!

There are two ways to look at life….. Is the glass half empty, or half full?

It is the same way when you come into CrossFit! Your attitude in your daily life and in the gym reflects your results!

I use to tend to look at the glass half empty. I was always down on myself about what I wasn’t accomplishing instead of what I was and how great I was becoming, and then CrossFit came into my life! People were so positive around me all the time encouraging, praising, and recognizing, not only others improvements but their own as well. I started to notice that CrossFit’s positivity was overflowing into my everyday life, and I was (and am) enjoying life and my workouts so much more!

Now if I am having a bad day, I look forward to CrossFit and the people of CrossFit to get me back on track.

So I challenge us all to keep a positive attitude in our daily lives and our WOD’s and the outcomes will be phenomenal!

Written By:
Annie Mello