Archive for the CrossFit Workouts Category

CrossFit Sioux Falls – Athlete(s) of the Week 2010

Posted in CrossFit Workouts, Members on December 27, 2010 by Crossfit Sioux Falls

We would first like to pay graditude to all the AOWs for the 2010 year! Each and everyone of you have had a ROCKSTAR year!

A Special Thank you to Rob S for creating the collage to recap all the AOWs for 2010!

To end this year off with a BANG!…or should I say BOOM!!! All workouts this week are some of the coaches favorites of 2010. Make this week your time to test yourself and see some MAJOR improvement.

Holiday Schedule this Week:

Monday-Thursday: Regular Class Schedule
Friday: 830a and 930a classes are partner WODs. 930a class has daycare. Noon class is the CF Total
Saturday (Jan 1st): We are closed

Here is a Very MERRY WOD!!!!!!!

Posted in CrossFit Workouts on December 25, 2010 by Crossfit Sioux Falls

Happy Holidays from Santa Paws

To Celebrate the Holiday here is a Christmas WOD that the WHOLE Family will love!

“Deck OF Cards”
Hearts – Jumping lunges (2ct)

Diamonds – V UPS (your legs and upper body meet in a V)

Spades – Inverted Burpees

Clubs – pushups

Jokers = 5 minutes of Jump rope

Have a Merry Christmas… and post your times in the comments below 3…2….1… GO!!!

Love you CFSF Family

Helpful Tips to Avoid Looking Like Santa This Holiday Season!

Posted in CrossFit Workouts on December 24, 2010 by Crossfit Sioux Falls

Here is an at Home WOD to get you in the Christmas Spirit ……


100 Jumping Jacks
75 Squats
50 Situps
25 Burpees

3….2…1…. GO!!!!!!!!!

Post Your Scores in the Comments Below and lets see who rocks it outside the BOX!

Here is a great blog from CrossFit Endurance regarding helpful tips on controlling your diet during the next week…

The holiday season wreaks havoc on our bodies. Stress and irregular sleep messes with our workout routine. Plus there is tempting food everywhere beckoning us and calling our names. From Halloween to New Year’s Day the average weight gain is about 5 to 7 pounds. Unfortunately that weight doesn’t drop off come January. It’s like a winter coat that we never shed.
Why do you struggle with weight gain though the holidays? Many challenges exist, such as office potlucks, family gatherings, once-a-year treats, and traditions of over-eating. Take time now to think about your challenges and create new approaches for this holiday season.
Here are the 10 best tips to beat holiday weight gain. Which tips work for you?

10. Prioritize exercise. Exercise in the morning so you start your day energized with a clear mind. Exercise gives you the mental reminder that you are living a healthy lifestyle, which keeps you on track and focused during the day. Can’t swing a morning workout? Build exercise into your day; schedule it as you would any other commitment.

9. Don’t be a caveperson. Cave people are programmed to eat. Avoid famine and feast cycles by eating regularly throughout the day. It’s hard to turn down the extra treats that fill the office this time of year, and when you are tired and starving, they are nearly impossible to resist.

8. Plan ahead. Understand what food challenges you are facing so that you can make informed decisions. Call friends to see what healthy side dish you can bring to the dinner party. Look up restaurant information before going out to eat. Know when you need to pack a lunch or bring a healthy option to the office potluck.

7. Indulge with full awareness. If you decide to indulge, do so consciously; make that tasty treat a part of a planned meal or snack. Then you can savor each and every bite.

6. Enhance family favorites. As you plan your meals and treats for the holiday season, look for creative ways to cut calories and boost nutrients in your favorite recipes.
• Spice sweet potatoes with nutmeg and cinnamon rather than brown sugar.
• Make sure to prepare a few vegetable dishes, such as roasted Brussels sprouts, sautéed spinach and garlic or an arugula salad.
• Use dried fruit for half the chocolate chips in cookies and pumpkin or banana bread.
• Cut cookies and bars into smaller bite size pieces

5. Honor your body’s healthy limits. Honor your body by committing to NOT overeat. Commit to filling your plate full of colorful veggies and cutting back portions of high calorie sides, such as stuffing, buttery rolls, candied sweet potatoes, mashed potatoes, savory appetizers, creamy dips, desserts and candies.
There’s no need to eliminate these tasteful, traditional foods; just cut back your portions so that you finish the meal feeling satisfied, not stuffed.
• Save room for dessert so that it doesn’t push you into a food coma.
• If you are tempted to overeat because many holiday foods are only served once a year, put away a plate of food to enjoy tomorrow. It will taste better when you are able to savor each bite, rather than stuffing extra bites into an already full stomach.
• Resist peer pressure to overeat. Talk to loved ones prior to meals and explain your personal goals.
• Eat slowly and savor each bite. You will be more satisfied and it will help limit comments such as, “you haven’t eaten a thing” or “surely you will go back for more.”

4. Eat breakfast every day. Include a bit of protein at this important meal. Start the day with protein rich foods to control your appetite and boost self-control. This will help you to “just say no” to all of the holiday treats that surround you.

3. Don’t let holiday weight gain creep up on you. Weigh yourself once a week and make adjustments to your lifestyle as needed. If you gain a pound, reflect on your eating and exercise habits. Be curious not critical. Look for opportunities to make changes. Have you been stressed? Are you an emotional eater? Have been to more parties and social engagements? Eating out more often? These are factors that everyone faces more frequently this time of year, and they often lead to weight gain.

2. Keep alcohol consumption low. How easily alcohol calories add up. During this social holiday season, you could easily gain a pound or two through alcohol alone.
• Pint of beer = 150 calories
• Typical glass of wine = 200 calories
• Martini = 250 calories
• Margarita = 300-800 calories depending on who makes it!
• Spiked eggnog = 400 calories per cup
These calorie counts don’t even include the extras that come from reduced inhibitions and missing your morning workouts.

1. Get off the “See Food Diet”! We see it, we want to eat it. This time of year, the “See Food Diet” consists of cookies, pastries, candies and fudge. Not too mention all of the leftovers, gifts and party favors. Change what you see, and you will change your body.
• Bring a beautiful bowl of fruit into the office.
• Place a bowl of nuts in the shell on your desk. You’ll eat fewer when you have to crack them open yourself.
• Put cut veggies front and center in the fridge
• Always bring a healthy option to dinners, parties and potlucks.
• Gift your office or home with an opaque candy dish or cookie jar. When you don’t see it, you’re less likely to eat the treat.
• Get rid of leftovers. If you throw a party, clean out the house the next day. Host a dinner? Send everyone home with leftovers or have a “part 2 dinner” the next night.
Surround yourself with the healthy foods that you need to eat, and you will find it easier to maintain your weight–or even lose weight–during this holiday season.

How are you, CrossFitters going to better yourself this Holiday Season?


Posted in CrossFit Workouts on December 17, 2010 by Crossfit Sioux Falls


Posted in CrossFit Workouts on December 3, 2010 by Crossfit Sioux Falls

Happy Holidays from Rambo Clauws!!!

Halloween WOD this Saturday Evening

Posted in CrossFit Workouts, Events on October 26, 2010 by Crossfit Sioux Falls

What till you see this years costumes

Hosted by CrossFit Sioux Falls

This Saturday marks our Halloween WOD. It is very similar to our St. Patty’s Day WOD back in March. This is a great opportunity for some Halloween fun with your fellow CFSF’ers. I have already heard of some of the costumes and the teams they are going to be HILARIOUS!!! This is definitely an event you don’t want to miss.


This event will be held on Saturday, Oct 30th at 7:30PM


This is a 4 person team WOD. Each team must complete 200 pushups, 300 sit-ups and 400 squats.*To start the WOD each team member must complete 2 rounds of 25 pushups(The first person to go will complete 25 pushups followed by the second person and so on. The person before you must complete their 25reps before the next person can begin. After you complete your first set of pushups you must take a shot of witches brew (alcoholic or non-alcoholic). Once the fourth team member is done with their pushups, team member one can begin the next exercise of 1 round of 75 sit-ups).Followed by 2 rounds of 50 air squats.


*Everybody must wear a Halloween costume of their choice .
*Every One brings potluck item/items.
*Everybody must have a really good time.


This is for fun and everyone is encouraged to treat it as such. We would really like the whole gym involved even if that means that parts of your team would prefer drinking non-alcoholic beverages. The winning team will have bragging rights on how awesome they are! This is pot luck style so bring your favorite dish! Please sign up by Thursday October 28th with team members and name.

For those of you that attended the St. Patty’s Day WOD tell everyone of your experience and why they need to attend the Halloween WOD.

FGB 5…What are YOU waiting for???

Posted in Crossfit Philosophy, CrossFit Workouts, Events on September 17, 2010 by Crossfit Sioux Falls

Join us in the “Fight Gone Bad!”

WHEN: Saturday, September 25th, 830am-1030am.

**Sign in for classes as like you already do, but it will not count as a class**

This is a FREE event! (does not count as a class so we ask you donate to FGB instead) Come and show your support.


***We have 7 CFSF CrossFitter’s raising money for the cause***
-Jennifer Axtman: Click HERE to donate to her page.
-Amy Koch: click HERE to donate to her page.
-Chris Mello: click HERE to donate to his page.
-Tyler Resch: click HERE to donate to his page.
-Jeri Boe: click HERE to donate to her page.
-Mike Mills: click HERE to donate to his page.
-Angela Hoff: click HERE to donate to her page.


To start your own fundraising compaign register at Wednesday, September 22, 2010 under CrossFit Sioux Falls.
* Raise $150 or more in pledges by 6 am PDT on Sunday, September 26, 2010
Individuals who raise $150 or more will receive an Official FGB 5 Event T-shirt after the event.

Please sign up today!
For more information go to

Quality Control…CHECK!

Posted in Crossfit Philosophy, CrossFit Workouts on September 14, 2010 by Crossfit Sioux Falls

The student is now the teacher, Bolge coaching Browny from a far, I mean Car

Quality Assurance – Delivering a Quality Product

Recently, CrossFit HQ distributed notification that all individuals that have taken the Level 1 certification are required to take a written examination of the fundamentals of the CrossFit methodology. The main reason for this requirement is to ensure that the quality of the product is maintained at a high level. In addition to passing the test, all trainers and affiliates will be required to take the assessment every 5 years to emphasize continuing education.

This is something we take very seriously because we are responsible for upholding the quality and integrity of the organization and the product that is delivered.

As many of us travel around the country for jobs or vacation, there is a strong likelihood that we will ‘drop-in’ on a box or affiliate and participate with other Kool-Aid drinkers. It is very apparent when we have a guest at CFSF that has had proper coaching and knows how to perform the required exercises in the WOD.

In addition to listening to the coaching staff during their explanations and demonstrations and performing each exercise with the proper range of motion on every repetition, what additional resources or routines do you utilize to further your knowledge of CrossFit?

Do you read publications or subscribe to the CrossFit Journal?

Do you stay after class to work on proper form of a lift or exercise that is pointed out to you during a WOD?

Are YOU a student of the game???

Ask one of the coaches for help if you have questions – we are here to help!

Keeping ourselves accountable when nobody is watching is vitally important to maintaining high standards…it could be your classmate that is looking up to you.

Mike B aka Browny

Happy Labor Day!

Posted in CrossFit Workouts, Events on September 6, 2010 by Crossfit Sioux Falls

Is it easier or harder to WOD with a work day off?

Treavor Win'e Labor Day 2010

Happy Labor Day!

Labor Day CF Event…Annual Treavor Win’E WOD

Posted in Crossfit Philosophy, CrossFit Workouts, Events on September 2, 2010 by Crossfit Sioux Falls

Next Monday, September 6th, we will all celebrate Labor Day together at CrossFit Sioux Falls in traditional CrossFit style – with a workout! CFSF will have a holiday schedule for classes of 830a and 930a and it will be rockin with rip roaring energy of the Trevor Win'E.

The Trevor Win'E is an annual workout where you and a team of 3 other participant accumulate 300 pull ups, 400 push ups, 500 sit ups, and 600 squats. You can create your own teams or show up the morning of and we will put you on a team – either way, make sure you sign up on our class schedule and fill in the sheet at the gym if you want your own team so we know you are coming.

It's always a big event and a huge amount of fun. Get your bodyweight muscles ready! And costumes are not discouraged.

3-2-1, GO!