There is a phrase we like to use throughout the CrossFit community that says “Leave your excuses at the door”. CrossFit workouts leave no room for excuses! When you truly leave all your baggage at the door the results you will attain here will amaze you! …..
What excuse do you want to leave at the door today?

Today’s WOD:

Intensity or Bust

To full understand the importance of strength and the CrossFit To+al, it’s also important to know what is meant by “metabolic conditioning” (metcon) and the metabolic pathways. Knowing a little about this helps to realize why intensity is so important and why CrossFit is so effective.

Why is CrossFit more effective than other fitness/strength & conditioning programs? Metcon. When most people train, they focus on either aerobic (low intensity running/biking/swimming for hours upon boring hours) or anerobic (high intensity lifting, sprinting). If both types of exercise are done, they are usually split in a training session. The benefit of CrossFit workouts is that by doing varied types of exercise, every physical gain you make helps to build upon another and vice versa (as many of you have experienced).

What’s this about metabolic pathways?

When you train aerobically with lower intensity, longer duration workouts, your body uses what is called the oxidative pathway for energy. Training anerobically forces your body to use either the glycolytic (moderate-to-high intensity) or phosphagen system (highest intensity). Metcon workouts like the WOD’s in CrossFit challenge your body to use all three pathways with constant variation, while almost every other fitness program you will find will almost completely ignore the phosphagen system. This level of intensity is quite literally the key to unlocking superior fitness and greater results. Recent studies have shown that higher intensity workouts are better for fat burning, muscle/strength retention, and can even build aerobic capacity more effectively than distance training! (www.crossfitendurance.com)

Workouts like Fran and the CrossFit To+al spotlight on the phosphagen system, but the only real benefit from them comes from focused intensity. Focusing on keeping your intensity high will set you apart!

Today’s WOD:

It is truly amazing to watch the women of CrossFit Sioux Falls, and see how much leaner, stronger, more powerful, and faster they are becoming. It is so fantastic to watch women do things in here that most men cannot accomplish! These women are proving to themselves and others they can do things that they themselves didn’t think was possible. I have heard so many stories from the CrossFit women, telling me that by getting physically stronger and more powerful they feel stronger and more powerful mentally; in their jobs, personal life and in general. Congrats women of CrossFit Sioux Falls you inspire us all! We are so proud of all of your accomplishments. Keep up the hard work, and the results will keep pouring in!

To see the “Power” check out the CrossFit women in this video link:

Don’t you feel like you work harder when you have someone else relying on you?

Today’s WOD:

Gotta love a good finisher on a Friday.

Today’s WOD:

From her 1st day Becky goes all out each workout

CrossFit is a method of training that offers a chance to improve everyday! To be better than yesterday. Are you just going through the motions? or… do you barely get by with what’s acceptable? Is every repetition perfect? Do you cheat yourself and the quality of your movement just to finish the workout faster?

The Real question is:

Are you giving it your all?

These are very important questions we should all consider when looking to improve on a personal level. Considering that we are never going to be perfect.

But are you raising your game enough to be better each time?

Today’s WOD: