Archive for the Crossfit Philosophy Category

Your CFSF Nay-Sayers

Posted in Crossfit Philosophy, Lifestyle, Members on December 21, 2010 by Crossfit Sioux Falls

Last week was about your CFSF CheerLeaders. Now lets flip it around…

I was talking with a CFSF Rockstar recently, his nickname at the box is the “Mayor” aka Jason Van Ruler.

A little history on the Mayor: He started his CF journey Feb 2010 and has officially lost 50LBS!…to repeat, “HE HAS LOST 50LBS!”. He was in the Top 3 of our Paleo Challenge II. He has consistently showed up to the box 3x a week since Feb and most of those are POWER 1/2 Hour classes. So with a little time per week, lots of effort and having a great attitude, “HE HAS LOST 50LBS!”. It has also improved all other aspects of his life, he is more: motivated, happy, healthy, less pain, more energy, etc…

This being said, every time he meets important people in his life they still give him grief:

Person X: Mannn you look great Jason!
Mayor: Thanks! I feel great.
Person X: What have you been doing?
Mayor: I’m doing CrossFit. And I have lost over 50lbs.
Person X: Wow that’s great. What is up with your hands?
Mayor: We did a crazy Pullup-Thruster workout and my calluses ripped and bled everywhere. I have been SORE all week!
Person: X: You got to stop going there! They are ‘hurting’ you! That can’t be good for your body!?
Mayor: What are you talking about? You JUST said how great I look???
Person X: No one’s hands should look like that and you should never be SORE for that long.
Mayor: huh???

They are out there, we all have them. The people in your life (family or close friends) that just don’t get it (CF):

What do they tell you?

Any funny stories?

How do you respond to them?

How do you deal with them?

CFSF veterans what would you tell a fellow newbie CF’er?

Newbie’s, do you struggle with the ‘nay-sayers’ in your life?

Post to comments.

Did I mention the Mayor has LOST 50! Great job my man!


Got Skillz…Physical Skillz That Is

Posted in Crossfit Philosophy on December 16, 2010 by Crossfit Sioux Falls

A HOT Summers WOD in 2010

A few weeks ago FTS interviewed his friend CrossFit as a resource for his blog. While they were talking I was able to pick up a few bits of information about optimizing physical skills. These skills, or skillz as they are often written on the whiteboard, are important to developing into a well-rounded athlete. It appears that these 10 physical categories show up in various combinations of things we do at CFSF.

-Cardiovascular/respiratory endurance – The ability of body systems to gather, process, and deliver oxygen.
-Stamina – The ability of body systems to process, deliver, store, and utilize energy.
-Strength – The ability of a muscular unit, or combination of muscular units, to apply force.
-Flexibility – The ability to maximize the range of motion at a given joint.
-Power – The ability of a muscular unit, or combination of muscular units, to apply maximum force in minimum time.
-Speed – The ability to minimize the time cycle of a repeated movement.
-Coordination – The ability to combine several distinct movement patterns into a singular distinct movement.
-Agility – The ability to minimize transition time from one movement pattern to another.
-Balance – The ability to control the placement of the body’s center of gravity in relation to its support base.
-Accuracy – The ability to control movement in a given direction or at a given intensity.
(Ed. – Jim Crawley and Bruce Evans of Dynamax,

We sometimes refer to an exercise as a GOAT when it is something that you despise doing…in other words you would rather take the Triple Dog Dare and stick your tongue on the frozen flagpole like the kid in “A Christmas Story” than complete the exercise. Which one of the skills mentioned above would be categorized as a GOAT in your mind?

I will openly admit that I am not a flexible person. Flexibility could be considered my GOAT. It was time to step out of my comfort zone and work on flexibility…I started taking yoga classes 2 weeks ago.

Which one of these skills/skillz would you like to improve?

Just be careful of what you ask for…

Agility might mean burpee stick jumps…or the return of “Agilities Gone Bad”…Balance might mean walking on your hands…

Look for different aspects of these general physical skills in the warm-up, skill/strength section, WOD, or finisher. In fact, some of these can be worked on without the supervision of a coach/trainer. Think of that as your homework for the week.

Stay tuned for a more detailed explanation of these 10 traits over the next few weeks. Ask a coach to implement something you think is important to make us a better affiliate. Just don’t ask when we are going to do curls or install mirrors…and under no circumstances will the Shake Weight be used in any of the classes I teach. Save that request for the dude with the giant red beard wearing the San Diego hat.


Your Coaches Do Make a Difference

Posted in Crossfit Philosophy, Lifestyle, Members on December 15, 2010 by Crossfit Sioux Falls

So here is an interesting little tid’bit’o information found on the world wide web. (

To sum it up “a negative lifelong attitude towards physical activity can be determined by either a good or a bad experience, based on the personal characteristics of the coach or instructor.”

Take a moment and try and think back to the days you wrinkled your nose when the topic of “fitness” came up…

Did you have a Debbie Downer bringing you down?
Maybe they went out of their way to embarrass you or treated you unfairly?
Maybe there was just a consistent lack of energy and enough of a negative influence to leave a bad taste in your mouth. It could have been one bad experience and it could have been a lengthy reign under the spell of one.

As FTS might say… “Homie don’t play that….”

Any existing bad mojo or not… we are all very fortunate to find such a positive sanctuary in CFSF. The coaching staff is truly emotional invested in the day to day operations in that joint. We care all of the athletes that let us train them and appreciate what you do. We hope to inspire you and get you to results that maybe things got in the way of before. Enjoying yourself is a must, it’s what keeps the “buzz” alive at the box. Show up with a smile, chat it up with great peeps, get your warm up on, wreck shop, do things you once thought you couldn’t, earn complete exhaustion, wonder if today is the day you puke, make a sweat angle, rehash the WOD with your fellow athletes, mix in a PR here and there, and look forward to the next one. That’s good livin’…

I’m sure most of us can instantly remember our old PE coach back in school…you know, the one with the whistle, cleats on 24/7, and some shorts that left us worried about indecent exposure. Or maybe it was a coach of some team from back in the day… a personal trainer? Heck…let’s be honest, was the negative Nancy the same person you see in the mirror???

Any how… take a sec to leave your story and give a shout out to your fellow athletes and coaches you look forward to each visit to the box. If we get enough blog replies Casey and Mike have agreed to wear those same “PE coach” shorts to a class very soon!!!

Cheers to earning a healthier and happier you…and enjoying the ride,


Who is your CrossFit Sioux Falls CheerLeader???

Posted in Crossfit Philosophy, Lifestyle, Members on December 14, 2010 by Crossfit Sioux Falls

Its a bird, its a plane, NO...its LDs CF CheerLeader Perry!!!

Okay everyone…they are out there. Could be a family member, a co-worker, your neighbor, a friend of a friend…

Who is your CrossFit Sioux Falls CheerLeader?

Tell us about them:

-Do they support your CF efforts? How?
-Do they talk how they are going to start soon??? And they don’t.
-Do they NOT support you? (Sometimes, believe it or not, they DONT support you) Why don’t they?
-Were you a former CF CheerLeader and now you have seen the light? How did you do it?

Sound off CFSF. Paint us a picture:-)

I can’t because…

Posted in Crossfit Philosophy on December 8, 2010 by Crossfit Sioux Falls

TK shows what YOU SHOULD look like after a WOD

Couldn’t have said it better myself:-D
“In CrossFit (as in life) you can have either excuses or results, but not both.

You may have a very ‘valid’ excuse for not getting your work done on time, not keeping your back arched, not having any money saved up, not going all the way down on your squat or whatever, but the reality is that if you have an excuse then there’s something awesome you’re missing out on.

I’d be willing to bet that whatever it is, it’s probably something you want REALLY bad, yet for some reason you seem to find all kinds of reason you *can’t* get it, do it or be it, and it always seems to be caused by something completely outside of your control.

I call BULLSH*T!!!

The truth is that if you want results you’ll eliminate the excuses and find a way. I don’t care what the excuse is, how valid it is, how good it is, or how often it has happened to you – if you can articulate a reason that you don’t have the results you would ideally like to have, and if that reason remotely involves anything you can’t control, then you’ve got an excuse. And I hope it’s a really good one, because you’ve decided to live with IT instead of that result.

One of my favorite Greg Glassman quotes is, “Winners are remarkably adept at figuring out what’s required to win.” You’ll notice the ‘never say die’ kind of undertone to it. It doesn’t say “Winners are remarkably adept at finding excuses for why they can’t win.” Stop whining and get to it.

Another quote that bears mentioning was from the movie “The Rock”, where Sean Connery says to Nicolas Cage, “Losers always whine about their ‘best’…winners go home and f*** the prom queen.”

So get over yourself and lose the excuses. Nobody wants to hear them anyway. Get the results you want – it’s way cooler to be a badass than to whine about all the things holding you back.”


Amazing Weekend Happening for a CFSF Member

Posted in Crossfit Philosophy on December 7, 2010 by Crossfit Sioux Falls

Old School Pic of Jimmy Oct 09

This weekend one of our CFSF Stud’s, Jimmy Leyse, will be attending the Navy Seals Camp Weekend Course in Corondo, CA.

Jimmy and I have been talking about this camp for well over a year. Lately it has received a lot of press within the CrossFit community.

It is designed to stretch your mental and physical capabilities to the LIMIT!

To get an idea of what in store for Jimmy. Read below:

“The Kokoro camp was 50 hours long, no sleep, few breaks, plenty of water and snacks, and non-stop physical and mental training. I’d detail out the whole weekend but that would be long and redundant so I’ll try to summarize what I mean by physical and mental training. On the grind: cement square at base camp, we’d do push-ups, sit-ups, burpees, squats, lunges, jumps, bear crawls, commando crawls, mountain climbers, and one workout with sandbags. Log PT: teams of 4-5 people shoulder log, walk/jog with it, do thrusters, squats, presses, overhead holds, sit-ups, bench presses, pushups with feet on, push it with feet to ocean and back up to shore, push with hands, wade into ocean, etc. Beach PT: On the beach sometimes with 40# pack sometimes without we’d do running, stairclimbs, pushups, squats, run to water and “get wet”, run to shore and “get sandy”, bearcrawls, walking lunges, partner carries, partner drags, run and stairclimb holding 30# rock, etc.

First night we also did “Murph” with our 40# packs on. The second night we did a 22 mile hike up and down a peak with about 3000′ elevation gain. I’d say out of the 50 hours 42 of it was spent moving, working, and exerting energy. It was the hardest 2 days I’ve encountered physically, and the mental side of it would have been much tougher if I had not been well prepared by college football coaches and various life experiences of overcoming adversity.

If I had to pick a favorite part of the weekend it would have to be the 22 mile hike from 9pm to 5;30 am on Saturday night. Not because the hike was particularly fun of scenic, although I did have some great hallucinations, but because of the lessons learned during that time. I learned more about teamwork and dealing with pain and discomfort that night than I had learned my previous years on this earth. I was chosen to lead a group of 6 men up and down the mountain. Within the 1st hour we were slowed by my buddy Rob, who had been peeing blood in the morning and was really struggling to keep up. I immediately unloaded the sandbag out of his pack and put it in mine, because I was better conditioned for long hikes and was feeling fine. For the next hour I had a 70# pack but it wasn’t an issue because I was more concerned about Rob’s health and didn’t have time to think about the weight. I was happy Rob was keeping up and feeling better. About 2 hrs into the hike another guy named Miles was falling behind and was complaining about bad blisters on his feet. Rob was feeling better so he took Miles’ pack. About 2.5 hrs in Larson had to stop because of blisters, he took off his shoes, bandaged up his heels, and put his pack back on. I asked him how he was doing and he replied, “they hurt real bad but I’ll be fine.” Larson didn’t ever complain again after that. Rob trudged on, probably more concerned with me and my 70# pack than he was with his own discomfort. I kept moving because there was nothing else to do, all I could think about was that I was glad I didn’t have blisters and that i wasn’t pissing blood, I could care less about the pack. There were probably two brief moments when I thought about how heavy my pack was, during those moments everything hurt, my shoulders ached, and I wanted to take the 2nd sandbag out. As long as I was focused on keeping my team moving, and worried about their well-being I was oblivious to the discomfort. Larson kept moving and didn’t complain for his own reasons, he was tough. Miles continued to talk about his blisters, and his flat feet and how he was in pain. He was the only guy in our group without a heavy pack on his back, yet he seemed to be in the most discomfort. I truly believe that just by vocalizing something, you affirm it and make it a reality. If I can talk about how good I feel, how nice the weather is at 3am, and how much I can’t wait to get to the beach and watch people surf while I do bear crawls, then I don’t give myself any room for negative or destructive thoughts. If I can focus so hard on the 5 other men in my group, their safety, well-being, and comfort, then my own discomfort becomes irrelevant and non-existent. The next day some guys were walking around with shoes off. Larson (non-complainer) had 2 huge, nasty blisters on his heels. Miles (complainer) had one small visible blister on his foot.

When working on a team, whether it be at Crossfit, at work, in sports, in a marriage, or as a part of a family, I think the same universal rules appply. I believe that when a person can shift the focus from themself to others, they can accomplish much more. I think that people can give great efforts on their own, but the most amazing feats of human performance have come when failing the person next to you is just not an option. I think the story of the 300 Spartans at Thermopylae is the best example. There was not one great warrior searching for glory. There were 300 men who refused to let the guy next to them down. Think about this next time you are in a team environment, or leading a group, or sacrificing for your family. Instead of thinking about what you’re losing, think about what your team is gaining.”

Found at:

Best of luck Jim! It sounds like you are gonna need it.

Post some love to Jimmy as he embarks on this amazing weekend.

When you show up early…

Posted in Crossfit Philosophy, Members on December 2, 2010 by Crossfit Sioux Falls

Happy Holidays from Rambo

Believe it or not, there are a lot of peeps who actually show up early for a class! When I am coaching, most people start the warmup early and with the extra time I’ll notice people standing off in the corner or chatting it up with someone else who is also early or just hanging out. If you are early (or hanging out after), this is a great time to work on your weaknesses or do some extra warm-up.

I was researching other CF’s and found a very cool blog about what to do with idle time when you show up early for a class.

“My favorite thing to do before every workout is a 1000m nice and easy row and then 50 GHD sit-ups/50 hip extensions. I break it up anyway I want. I am not in a hurry to get it done. It’s a great little accessory warm-up up to strengthen the hips, abs, and back. I rarely get sore from GHD workouts anymore. Give it a try! Or…. try rolling out a bit…or…practicing some gymnastics moves….or….going for a jog around the block with a friend…..or……working on your shoulder flexibility……etc, etc, etc. You get the idea. Of course, you can always just come in and chill out until your session starts. Nothing wrong with that either! It’s your gym. Use it as you see fit. Whatever you do…. Don’t download Angry Birds onto your cellphone. You’ll never get anything done if you do”

Found at:

Happy Thursday!