CrossFit movements are more than just movements they are skills. To become proficient at a skill it requires education and practice. A few of us our going to the CrossFit Running and Endurance Certification in Ft. Leavenworth, KS in about a month (July 18-19). It is going to be phenomenal!!!

Running is definitely a skill. Did you know that over 78% of runners have some kind of injury: chin splints, knee, back, hip, etc…Injuries. Maybe because most runners don’t know how to run properly. If you want to learn how to run:
-longer
-faster
-with less in no injuries

Then this cert is a must. We are going to carpool. It is going to be everything you need and more.

If you are interested contact me and I will give you the details.

Warmup:
1x
50 Double Unders
40 Situps
30 Walking Lunges
20 Pushups
10 Pullups

WOD:
4X
400m Run
10 Inverted Burpees
30 Situps
400m Run
10 Pullups
20 Pushups

Now that's Functional Strength

What does Functional strength mean to you?

If you are Functionally STRONG, every single one of your muscles are strong.

How do you get Functional Strength? Well Olympic Lifting + CrossFitting of course.

If you perform the olympic lifts, every muscle will be used at one point during the exercises. It is not like the bench press, leg press, or any other machine where you use only a select few muscles during the exercise. When you have everyday life chores to do, they will become easier if you are functionally strong. Why? Because all the muscles in your body are strong not the ones you just work on while exercising. Such as lifting groceries, picking up and carry 60 lbs concrete bags, picking up and carry 5 gallon water jugs, and etc.

Another great aspect about the olympic lifts is that it helps prevent injuries. The stronger you are the less injuries you will receive during strenuous work. For the athletes or clients who are already injured, there is no need to worry because you will also be benefiting. The olympic lifts are going to make your injured back, knee, leg, arm, STRONGER. The stronger your injured area becomes the sooner it will heal up.

Written by: Cody Burgener

Today’s WOD:

Warmup: 3x
10 – Pressing Snatch Balance (5 sec)
10 – Wall Balls
Lunges

WOD:
“Jedi Master”
50 Box Jumps
45 Pullups
40 DB Thrusters
35 KB Swings
30 Pushups
25 Double Unders
20 Front Squats
15 Burpees
10 Turkish Get Ups
5 Muscle Ups

I am amazed everyday with the way we are all progressing so rapidly.

Tonna showed me her journal this week and on March 18th she was using a green and a orange band for her pullups during WOD’s. And now she doesnt use bands at ALL!

Funny how consistency and hard work create amazing things together.

Way to go Tonna!

Today’s WOD:

“Warmup:
Burgener warmup

WOD:
10-9-8-7-6-5-4-3-2-1
Power Cleans
Pullups
KB Swings”

Most of you know I am a BIG Biggest Loser fan. One of the reasons why I started in the fitness industry is because I am fascinated with how much you can change your body in such a short amount of time. The Biggest Loser is great proof of that. CrossFit has even more of that power. The amount you can improve your strength and conditioning through CrossFit is amazing and real.

We focus on:
-How many more pullups, pushups, squats can you do?
-How much faster can you run your 400m?
-When will you lower your Fran time?

It is more of a Biggest Winner perpective….which is why we are doing the “Cindy Chanllege” MAY 30th. See how much you can improve your physical strength and conditioning in just 8 short weeks. Then think of where you will be at with your physical appearence.

Today’s WOD:

4 Rounds:
20 Box Jumps
20 Double Unders
20 Lunges
20 Ball Slams
20 Pushups
20 Pullups

Post times and comments

Morning classes are pumping up! We now have 530a and 630a Mon-Fri

One of the most inexpensive and valuable resources to own. The CrossFit Journal is a major source of the latest information on CrossFit and Fitness as a whole. I have subscribed to it since October and it has helped educate and inspire me. Everyday there is a video and or article posted and just like the workouts it is always interesting and different.

Check out: http://journal.crossfit.com/

We have a few copies of my favorite Journal article at the Box for you to check out.

Today WOD
100 Squats
*For every 10 squats do 20 Burpees.

Post times and comments

The fitness industry is a multi BILLION dollar industry! Every year more and more gimmicks that will get you to that ideal goal of, “lose 20lbs in 20 minutes”. Let’s get one thing straight it takes good old fashion hard work to get anyway in life, health, business, raising a family, having a happy marriage, etc… The great thing about CrossFit is hard work can be fun….believe or not;-)

Now I like the perfect pushup, I think it’s cool. But check out Tonna. Now that is the REAL Perfect pushup!

Today’s WOD:

“DT”
5 Rounds:
12 – Deadlifts
9 – Hang Cleans
6 – Push Jerks

**Goal is go as long as you can without dropping the bar.

Post Times and Comments

Krystle is always journaling

Journaling is an imparative part of your success at CrossFit Sioux Falls. Having the ability to track, set goals, and judge performance is the key to unlocking unlimited results. Don’t believe me…I dare you to start. You will be amazed with the kind of results you can accomplish.

Today’s WOD:

3 Rounds:

15 Double Unders – 25 Kettlebell Swings
15 Double Unders – 25 Ball Slams
15 Double Unders – 25 Squats
15 Double Unders – 25 Situps

Post times and comments

WOD:

“Chelsea”
Every minute for 30 minutes complete:
5 Pullups
10 Pushups
15 Squats

Post number of rounds completed.

CrossFit bases it results not off the scale, bodyfat, and measurements. CrossFit bases its results directly off performance of the WOD’s (workout of the day). It delivers objective unbiased results. Through that physical goals and success just naturally happen. Those who need weightloss, muscle gain, more endurance, want to run a marathon, climb a mountain: it just happens. CrossFit accelerates results. PERIOD!

WOD:

Nicole:
As many rounds as possible in 20 minutes:
400m Run
Max Pullups (once you grab the bar do as many pullups as possible until you let go of the bar)

Count the total number of reps to score.

Post count and comments.