Archive for the CrossFit Workouts Category


Posted in Crossfit Philosophy, CrossFit Workouts on August 20, 2010 by Crossfit Sioux Falls

Sarah working through Fight Gone Bad Friday!

Fight Gone Bad 5 is HERE!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Lifestyle, Members on August 17, 2010 by Crossfit Sioux Falls

Here we go! Every Friday from now until September 25, we will be “Fight Gone Badding”. Today is the original, CrossFit original, classic, benchmark workout. The next 5 weeks at CFSF we will feature different versions of FGB that are pretty darn good!

Here’s the deal…
1. This event is truly about raising money for Livestrong (ahhh Lance Armstrong), Wounded Warrior Project, and the CrossFit Foundation. To participate in the fundraiser (and our FINAL EVENT on September 25), please go to, get registered, and when you do, join the CrossFit Sioux Falls Team. You must raise a minimum of $150 to participate.

2. We’d love to have over 100 CFSF members participating this year… we’d also love to have your friends or family members who want to fundraise AND try the workout, participate. All they have to do is register as described above, raise $150, and attend a minimum of 2 of our Fight Gone Bad Friday workouts… their first is free, and the second costs our normal $20 drop in fee.

3. Whether you’ve done the Fight Gone Bad before, or not… this time of the year is REALLY awesome! The workout variations are hard (as you might expect) but really interesting… and will really prepare you for the final event on the 25th. This will be a event to remember!

So here’s an invitation – join us! Every Friday for the next 6 weeks… believe me, you won’t regret it!

Double Under Heaven or Hell???

Posted in CrossFit Workouts on August 4, 2010 by Crossfit Sioux Falls

Todays WOD

500 Double Unders for Time
***Every minute on the minute 5 burpees***

5 Minutes to a Better Overhead Position

Posted in Crossfit Philosophy, CrossFit Workouts on July 27, 2010 by Crossfit Sioux Falls

Cody likes to see you in an OverHead Position

An all too common problem with CrossFitters is flexibility/mobility with the OverHead Movements. The shoulders are the most mobile joint in our body. But that doesn’t mean you are doomed. Plug this rountine into your daily regime and your problem will be solved.

By: Ian McHugh

Holding a load in the overhead position is difficult for many people due to poor mobility through their thoracic spine and shoulders. By taking just five minutes of your time to focus on these drills you can allow yourself to comfortably execute movements with a load overhead.

Click HERE for more of the goods.

Holiday Saturday WOD

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

At-Home Murph

For Time:

Run a Mile
100 Pushups
200 Situps
300 Squats
Run a Mile

How and Why Your Crossfit Goals May Change Over Time

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle on June 30, 2010 by Crossfit Sioux Falls

CrossFit is NOT your typical gym. Way to go Shelly!

For those of you that have been CrossFitting for a while now (over 6 months or so) this story will sound very familiar to a lot of you. Basically what happens is you come into CrossFit with your initial goals i.e. lose weight and tone up…well at least 97% of you:-) and what happens is you learn what CrossFit REALLY is and what is can REALLY do for you and your health. You stop with your traditional FITness goals and start treating FITness as a sport (the way it should be treated).

Read this and she how she is changing mentally and emotionally…ENJOY!

Below is from
Q-Leah, can you talk a little about the transformation of your mindset towards CrossFit since you started? For example, when you first started, was it just to lose weight and get in shape? Has that changed over time? If so how?

A-I definitely started CrossFit in order to lose weight and try to be more healthy. I generally felt overwhelmed by my weight-how high it was, how long it had been that high, and how unsuccessful I had been at making any lasting changes. I had started back at an “exercise plan” a couple months before I joined the box, and that consisted of lots of time on the elliptical and 2 days a week working with some nautilus machines. I had a nagging feeling that I actually needed some big time, significant help. I knew I needed something different, someone who would really take an interest in my progress and success, so much so that he would push me to work much, much harder than I was currently working. I had no idea where to find such a person, so Anna recommended CrossFit. My goal when I started was pretty simple, but it was massive-to lose 110 pounds. That was daunting to say the least.

With a goal like this, it was a bit frustrating to start CF and gain back the 10 pounds that I had lost from all that elliptical work, but I was far more interested in what I was now doing at the box, and I was way more sore and worn out from it. I figured all this struggle must be worth something, so I kept it up, started Paleo, and have lost 55 pounds over the last year.

If my goal in all of this had not changed at all, this number would be frustrating, not exciting. If I was still first and foremost concerned about hitting that 110 pound goal, I would be nice and tired of all this, wishing instead that I could just lose 10 pounds a week like they do on The Biggest Loser. But I am not frustrated and discouraged, I am thrilled. I never imagined how great it would feel to be only half way to that goal. I never imagined that my goal would actually change, that I would be happy to change my goal to 85 pounds and add so many other goals in the meantime.

It is most often these additional goals that keep me going. The weight loss can be slow and even non-existent for weeks at a time. I really had to break away from thinking that I HAD to lose a certain amount each week, or that weight loss was the most important thing. I had to learn to broaden my goals to include heavier lifts, faster times, and seeing (and really appreciating) progress in other movements. I had to learn to celebrate the progression of struggling through pushups on my knees to now struggling with regular pushups, and going from jumping pull ups only to the blue band, and then the green, and then the violet, or stepping up on the 12 inch box to finally being able to jump onto the 20 inch box.

I always know that I have so many goals that I can add to my list , so amazingly enough, I find that I think more about these new goals than the one I started with, the weight loss. Don’t worry, I am not kidding myself, I know I have more weight to lose, but I am now confident that I know what I need to do to get it done, and that it will happen. I probably get more stressed out about ever trying a HSPU again…


So CFSF, how have your goals changed since you started???

If you could give some advice to some that is new to CFSF…what would it be???

Post to comments.

This Saturday’s Park WOD

Posted in CrossFit Workouts on June 18, 2010 by Crossfit Sioux Falls

-1X–Run around ‘the bowl’
-3X– 25 mountain climbers, 20 side lunges, 15 inverted burpees, 10 Hindu pushups (sweeping pushup)


Teams of 2, each team lines up facing the hill…
For Time:
-100 pushups
-200 situps
-300 squats

**One partner does the reps, the other partner is the pace-setter who runs up and down the hill one time. When the pace setter returns from the hill run, they will pick up where the rep count was left off by other partner (continuous count).

**For example, Chris and Casey are partners…3, 2, 1, Go!…Chris starts on pushups, Casey runs the hill. When Casey returns from the hill run, he switches with Chris. Chris left off at 26 pushups, Casey starts at 27, 28, etc. while Chris runs up and down the hill once. They continue to switch off reps and hill runs until the reps are complete, then go on to situps, then squats

We encourage you to:
-bring a water bottle, towel or mat
-stopwatch or some type of timer
-a chipper Saturday morning attitude
-camera to take fun action shots

Post teams and time to the comments

Got Snatch???

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

How many of you can say you have completed a full snatch?

There is only a special population who can actually perform the snatch with the right technique. I received the blog off of the CrossFit main site, and hopefully it doesn’t help out people who are just looking to improve their snatch, but for those who have no idea what the snatch is.

As you read on, you will find out that snatch not only increases strength, but other benefits that will increase your athletic ability and every day movements. So no matter what the goal is with CrossFit; be it fat loss, strength gain, increasing performance…when you learn this powerful movement called the “snatch” it will make everything you do much much easier…I guarantee it!

The full snatch is one of the most complicated movements in all of sports. An athlete has to pull a weight upward with force and speed, then completely reverse his mental keys to explode downward under the still-moving bar. To be able to perform a snatch with a maximum poundage is a feat of strength without peer.

Full snatches have value for all athletes because they involve so many of the larger muscle groups in a dynamic fashion. In fact, every muscle in the body is activated during the execution of a full snatch, including smaller groups such as the biceps and calves.

The snatch is a high-skill movement, so every rep requires absolute concentration on the part of the athlete, which means the nervous system receives much more stimulation than when a static exercise is done. Whenever an athlete masters the technique in the full snatch, he has learned to trigger the necessary form cues instantly, and this skill is transferred to all his other athletic endeavors.

In other words, learning how to do a full snatch benefits not only strength but many other athletic attributes, such as flexibility, coordination, foot speed, balance, timing, determination, mental acuity, you name it!

By: Cody B

Tuesday ThrowDown

Posted in CrossFit Workouts on June 8, 2010 by Crossfit Sioux Falls

Happy Memorial Day

Posted in CrossFit Workouts, Events on May 31, 2010 by Crossfit Sioux Falls

The Evolution of Outdoor Training. PARK WODs

We thank everyone for coming out to the Grand Opening of the Park WODs. For those of you that missed out…You missed out, it was a great time and great WOD.

The Park WODs are every Tuesday and Thursday at 430p and Saturdays and 9am.

Come join us next time!

This Week’s Announcements and Events Upcoming:

Park WOD Schedule: Join us at Spellberg Park Tuesday and Thrusday 430p and NOW Saturdays at 9am.
Nancy 7 Week Challenge Set: Prelim’s June 26th, Finals Aug 14th. Open to ALL LEVELS. Every Heat will have judges to bring the best out of you and your WOD. Sign up at the Box
CrossFit Teens: starts THIS week!!! Wed and Friday at 3p Inquire within