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Today’s WOD:
Archive for the Crossfit Philosophy Category
How to really finish a workout….Finishers!
Posted in Crossfit Philosophy on July 15, 2009 by Fit 605 Inc
What is a Finisher?
A Finsher is:
1)The act of getting one last-blast before calling it a day.
2)A dedicated practice time after the bulk of the work has been done.
We all have our strengths and weaknesses (especially in CrossFit). Once you’ve established your weaknesses, the finisher can be an excellent time to continue to work on these areas of difficulty. The ideas you formulate do not have to be exact here. The doing is what’s important.
Can’t Kip? What to get better at your squats? Are you a good runner? The finisher maybe exactly what you need.
Read more by CrossFit San Francisco about Finishers:
Part 1: click here
Part 2: click here
Today’s WOD:
Open Gym…now open
Posted in Crossfit Philosophy on July 14, 2009 by Fit 605 Inc
Welcome Carmen to the crew
CrossFit has a lot of movements to learn, and some you just won’t get without putting in some work on the side. Come in and work on: kipping pull-ups, L-sits, rope climbs, double unders, Oly lifts , Strength Work and whatever else! Open Gym time is perfect for: Improvement Training, Skill work, and Active Rest. If you are sore and recovering from a WOD or series of WODs, moving is better than not moving. Come in and go through a dynamic warm up. Spend some time watching some Oly Lifting videos. Have Fun! Play around! Maybe a game of “Stupid Human Tricks” will break out.
Check our class schedule on our site: http://www.crossfitsiouxfalls.com for Open gym times and to sign up.
Today’s WOD:
Let the Games Begin….
Posted in Crossfit Philosophy, CrossFit Workouts on July 10, 2009 by Fit 605 Inc
Today is the 3rd Annual CrossFit Games. There will be constant updates on the games website http://games2009.crossfit.com/
*From CF Games site*
Special Games Coverage Information: http://journal.crossfit.com/radio/
We will produce a live webcast Friday at 6:00 PM. We will have three webcasts on Saturday: at Noon, 3:00 PM and 6:00 PM. Our Sunday webcasts will be at 11:00 AM, 2:00 PM, and 5:00 PM. Each webcast will air live and the archived version will be posted soon after. The programs will consist mostly of live interviews. There may also be some pre-recorded and edited interviews.
Today’s WOD:
The Fittest Person on the Planet
Posted in Crossfit Philosophy, CrossFit Workouts on July 8, 2009 by Fit 605 Inc
This weekend is the CrossFit Games. Think of it as the “Super Bowl or the Olympics of CrossFit”
What are the CrossFit Games?
The CrossFit Games are the ultimate test of fitness. It’s a grueling two-day competition in which the world’s fittest athletes compete in a variety of workouts. What are the workouts? Each year they change, and the details of them are not announced until a couple days before the event. This means that all year long, the athletes are training for a competition whose format is almost completely a mystery.
The competition will take place from Friday, July 10 through Sunday, July 12, 2009. There will be three different competitions happening that weekend: Individual Men, Individual Women, and the team Affiliate Cup.
The individual competitions are limited to 75 athletes each. The top five finishers from 2008 are automatically entered. Everyone else has to qualify through their Regional Competition. The number of slots allotted to each region is determined by the number of affiliates in that region. Both individual men and women competitions will be held Saturday and Sunday (July 11-12).
The team Affiliate Cup will be held on Friday, July 10th and Sunday July 12th. It will be exculusively team workouts, and open to all teams who register in time (no qualifying required). Affiliate team registration opens on June 1st until June 12th, unless it sells out before then. Teams will be made up of four to six athletes, with four competing at one time.
Info taken from: http://games2009.crossfit.com/starthere.html
I encourage you to follow the CrossFit main site for all the lastest updates and information. I am definitely going to be:-)
Today’s WOD:
What’s your Workout Music?
Posted in Crossfit Philosophy, Members on July 2, 2009 by Fit 605 Inc
Tell us the song or songs that really jack you up during a workout. You know, the song that puts you in the zone and makes you go and go and go more so then normal.
We want to combine a new list of killer workout songs for YOU so let me have it!
Today’s WOD:
How do you explain CrossFit to people?
Posted in Crossfit Philosophy on July 1, 2009 by Fit 605 Inc
When someone asks you, “So tell about this CrossFit thing you are doing?”
How do you answer them?
For the longest time I have wanted to tell so much to people I sometimes end up confusing them. I think I would get so pumped up that I would say too much. Over time I have found my flow in how to explain it to them, but it did take a while.
I would love to hear your thoughts about how you explain it.
Let us know.
Today’s WOD:
Set Goals to Make Your Training Fulfilling
Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle on June 25, 2009 by Fit 605 Inc
Our new Journal additions! Check them out
When you first showed up at CrossFit Sioux Falls, you filled out the information sheet including your goals for beginning or trying CrossFit. Chances are you didn’t just scribble something down to fill the space; it was probably at least somewhat important to you, and still is! But have you ever sat down and analyzed your goals? Putting serious thought into goal setting is something that can focus our training, give us a plan to meet our goals, and make this entire experience more worthwhile…
Performance vs. outcome: While your goal(s) should have a specific outcome (ex. I want to lose 10 lbs.), it’s important to focus on performance goals (ex. Pull-ups without bands, knocking a minute off of my baseline time). If you worry too much about the outcome, you’re putting ton of pressure on reaching that exact point, and if you don’t quite make it all of your effort will seem wasted. Focus on the process (WOD’s, good diet, recovery, performance) not the outcome.
High but realistic: While your goal(s) need to be realistic and attainable, they should be lofty. Set high goals and expect a lot of yourself, this will keep you focused. If you don’t feel like you’re pushing hard enough, set your goals higher. Pick out someone in the class with you who is proficient and catch him/ her, this will force you to keep progressing.
Write it down: You need to you to set a roadmap for your goals. Think about the one or two things you want to accomplish. Have a specific time frame for when you want to meet them because if you have a deadline, you’re more likely to stay consistent with your efforts. Make sure to write down not only your main goals, but specifically what you will do to reach them (ex. Follow the Zone, don’t take breaks during my WOD, get 8+ hours of sleep, etc). When you feel you have a set of specific, realistic, and well-planned goals, write your game plan out and put it in places where you will see it every day to keep it in the front of your mind.
Let us know how your goals are coming along since you started at CFSF. Keep working!
Written by Casey Mouw
Today’s WOD:
Warmup:
Lunges
200 Single Jump Ropes
20 Squats
25 Situps
WOD:
“Helen”
3x
400m Run
21 Kettlebell Swings
12 Pullups
Post times and comments
CrossFit and Starting Young
Posted in Crossfit Philosophy on June 24, 2009 by Fit 605 Inc
Check out our new Bar Rack!
CrossFit Kids is coming…..
Just think if you started CrossFit at a young age. Where would you be now? Well you have that chance with your kids or kids you know? Stay tuned for future CrossFit Kids dates. It is going to ROCK!
Check out this video if it doesn’t inspire you then I don’t know what will? Link
Today’s WOD:
Warmup:
3x
20 Pushups
100 Single Jump Rope
WOD:
“Filthy 50”
50 Box Jumps
50 Knees to Elbows
50 Push Press
50 Walking Lunges
50 Wall Balls
50 Burpees
50 Back ext
50 Jumping Pullups
50 Double Unders
50 Kettlebell Swings
What are you doing this summer with your new CrossFit “Fitness”?
Posted in Crossfit Philosophy, Lifestyle on June 19, 2009 by Fit 605 Inc
Rock climbing back in May! What is next for you?
CrossFit improves all aspects of fitness. It helps you have no physical limitations. So what are you going to do with your new found CrossFit “Fitness” this summer? I have heard run a marathon, triathlon, climb a mountain, skydive, what is it going to be?
Let me know and send me pics?
Today’s WOD:
Warmup:
3x
10 Box Jumps
15 Pullups
25 Situps
WOD:
AMRAP in 20min
10 Hang Squat Cleans
25 Situps
cfsiouxfalls.com 