Just another day at CFSF
Check out crossfitmom.com
It has a ton of great information about pre and post pregnancy to use while doing CrossFit.
Today’s WOD:
Archive for the CrossFit Workouts Category
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:
Got Tightness…..Get Foam Rolling
Posted in CrossFit Workouts on July 7, 2009 by Fit 605 Inc
We Foam Roll in CrossFlexx. Great Job Chris!
Have you ever experienced?
-Chin Splits
-Sore Knees
-Sore/Tight Back
-Headaches
-Tight Hips
-Etc…..
Through our daily activities; work, workouts, slouching, leaning, bending, etc…. we create imbalances in our muscles which develop into adhesions (tight knots in our muscles).
The answer…..Foam Roller
The foam roller not only stretches muscles and tendons but it also breaks down soft tissue adhesions and scar tissue. By using your own body weight and a cylindrical foam roller you can perform a self-massage or myofascial release, break up trigger points, and soothe tight fascia while increasing blood flow and circulation to the soft tissues.
How It Works
The superficial fascia is a soft connective tissue located just below the skin. It wraps and connects the muscles, bones, nerves and blood vessels of the body. Together, muscle and fascia make up what is called the myofascia system. For various reasons including disuse, not enough stretching, or injuries, the fascia and the underlying muscle tissue can become stuck together. This is called an adhesion and it results in restricted muscle movement. It also causes pain, soreness and reduced flexibility or range of motion.
Myofascial release is a body work technique in which a practitioner uses gentle, sustained pressure on the soft tissues while applying traction to the fascia. This technique results in softening and lengthening (release) of the fascia and breaking down scar tissue or adhesions between skin, muscles and bones.
To get a Foam Roller: Click HERE
Information found from: http://sportsmedicine.about.com/od/flexibilityandstretching/ss/FoamRoller.htm
Today’s WOD:
We are closed but you don’t have to be closed
Posted in CrossFit Workouts, Lifestyle on July 3, 2009 by Fit 605 Inc
Got Flexibility? Think about Olympic Weightlifting. It may be exactly what you need.
Posted in CrossFit Workouts on June 30, 2009 by Fit 605 Inc
Would you like to increase your flexibiliy while you are doing a workout at the same time?
The olympic lifts not only increase your strength but it stretches out your body in many different ways. By becoming more flexibile, your range of motion will increase dramatically, muscle fatigue wont be as server, and you will see muscle strength increase. For example, it helps tremendously with your hip flexibility. This is extremely beneficial for the athletes that have trouble squating down all the way during wall balls, air squats, over head squats, etc. The olympic lifts force you to squat down in different positions than what you are used to.
If you perform the olympic lifts, you will not only see your hip flexibility increase but also your shoulders, hamstrings, achilles tendons, wrist, and many more.
Today’s WOD:
Weekend Warriors
Posted in CrossFit Workouts on June 27, 2009 by Fit 605 Inc
Here’s what you missed on Saturday
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
Form and Full Range of Motion
Posted in CrossFit Workouts on June 16, 2009 by Fit 605 Inc
If I don't get your form, Mitch will:-)
Form and Full ROM (range of motion) is always first. Results in strength, stamina, fat loss, etc…come the better your form is.
When you don’t use Full ROM you are cheating yourself, your workouts, and your results. Not going down all the way on your pushups (chest taps floor), or pullups (locking your elbows straight on the way down). What happens is you are shorting your ROM and limiting the use of all your potential muscles you could be working. In my opinion doing 5 Pushups (chest taps floor) is replacing 15 pushups with incorrect form. Also, think about it as working SMARTER and more efficient.
The next time you hear Annie or I barking, “Head up!” “Touch the floor!” “All the way up” you know what we are talking about. If it takes you a little longer today it and you do it properly, then you will get better and faster A LOT quicker.
There is a formula for a good strength and conditioning program.
1st – Technique first
2nd – Consistency
3rd – Ratchet up the intensity
Check out this great blog by another Great CrossFit Trainer Freddie C: Link
Warmup:
3x
Lunges
100 Jumpropes/25 DU’s
15 OH Squats
WOD:
Seven and Seven
7x
7 Power Cleans
7 Pushups
7 Box Jumps
7 Pullups
Post Times and Comments
TGIF
Posted in CrossFit Workouts on June 12, 2009 by Fit 605 Inc
Today’s WOD:
“Warmup: 4x
15 – OH Squats
15 – Thrusters
15 – Pushups
WOD:
“”Chief””
5x (4 min on, 1 min rest)
4 Power Cleans
8 Pushups
12 Squats
Cool Down/Stretch
Samson Stretch
Pigeon Stretch
Post Rounds and Comments
New Classes Added!
Posted in CrossFit Workouts, Members on June 11, 2009 by Fit 605 Inc
We are starting a 8:30am class Wednesday’s and Friday’s. I am so excited for the growth and appreciate each and everyone of you. Keep up the hard work and we will keep bringing the great workouts.
You guys ROCK!
Today’s WOD:
“Warmup: 3x
10 Pistols
15 Back ext
20 Situps
WOD:
3x (1min on, 30sec off)
KB Swings
Wall Balls
Box Jumps
Push Press
Mountain Climbers
Cool Down/Stretch:
Wide Angle Ham Stretch
Side Lunge Stretch
Sprinters Lunge Stretch
Post Scores and Comments
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