Archive for the In the News Category

Lactic Acid is GOOD???

Posted in In the News on November 19, 2010 by Crossfit Sioux Falls

Happy Birthday ROCK

Interesting story about Lactic Acid…

Another CFSF’er is Level 1 Certified!

Posted in In the News, Lifestyle on November 15, 2010 by Crossfit Sioux Falls

FTS is in the far left rockin the CFSF shirt...say cheez:)

We are pushing back the AOW this week, but for good reason…

A very significant event has happened this last weekend! Matty B aka FTS received his Level 1 certification in Omaha.

CrossFit Sioux Falls is very proud of you for this great accomplishment. You raise each and everyone’s athletic and personal game to a HIGHER level at CFSF. Your intensity, encouragement, personality and character is such a positive influence on all of us. We couldn’t be happier for you on this accomplishment coming along with bringing you on board this month as our next great coach at the box.

As FTS begins his coaching this month at CFSF, he brings more to the table than you would think…He has played collegiate and post collegiate soccer, coached athletes from young to adult. As a CrossFitter, he is also more than just your average athlete, when someone has the ability to Overhead Squat their BW 15x, do Handstand Ring Pushups, and a host of other movements that mir-mortals don’t have the capacity to do, people will listen. You may see him tearing it up at the sectionals next year.

We have had the pleasure of watching your progress and improvement since the 1st day you walked into CFSF. We are so excited to have you take this next leap as a coach at CFSF.

Thank you for all that you do!

Want Results??? You need QUALIFIED Coaches…

Posted in Crossfit Philosophy, In the News, Lifestyle, Members on October 20, 2010 by Crossfit Sioux Falls

Between our 7 Coaches we have OVER 20 CERTifications!

At CFSF we pride ourselves on continuing to up the quality at our box. The types of things we constantly strive to improve on are:

-Warm-up and WOD programming
-And last but definitely not least, QUALITY of Coaching by furthering our education

To be the best coach it takes:

-A high commitment to continually furthering your education
-Loads of experience
-Practicing what you preach.

Well here is CFSF Coaches Resume thus far in the last 22 months:

-As the picture caption states above, of our 7 coaches we have OVER 20 certifications!
-We have coach’s well over 750 students and have had OVER 30,000 workouts at our box!!!
-Every single coach at CFSF does CrossFit at least 5x a week…every week!

Yeah, I bragging a little, but I am proud to be surrounded by such committed, hard working, generous, high integrity, inspiring people.

Thank you Annie, Casey, Booms, Browny, Liza and Cody.

Can We Call It a Comeback?

Posted in Events, In the News on October 1, 2010 by Crossfit Sioux Falls


Everybody’s favorite bearded weightlifting guru Cody Burgnener will be competing this weekend in the inaugural CrossFit/USA Weightlifting Open. This event will start Friday and will take place at Cheyenne Mountain Resort in Colorado Springs, CO.

The event will be the first of it’s kind, pairing the elements of a traditional weightlifting meet and a competitive CrossFit metabolic conditioning (metcon) event. Weightlifting meets consist of 3 attempts for maximum weight in both the snatch and clean & jerk. The total weight from the best of both lifts will then be added to the total score of the CrossFit portion of the event. The CF metcon will consist of a 10-minute AMRAP of 6 squat cleans (at 55kg/ 121lb.), 12 pullups, and 24 double unders.

Cody will be competing in the 94 kg weightclass on Saturday at 4:30. This will be his first weightlifting competition in three years. He’s been training hard for several months, working on getting his lifting numbers up and preparing for the triplet. Unlike most CrossFit competitions, the events for the CF/WUSA Open were released when it was announced. Because of this, Cody’s has the advantage of knowing exactly what to train for, but so do all of the other competitors. Cody has been training for this event even while beginning school and starting the Fall baseball season at USF. He feels good about the lifts, and plans to attmpt personal record weights in both lifts, and 6-7 rounds in the AMRAP triplet.

If you see Cody, be sure to wish him luck or send him a message when you get a chance. And yes ladies, he will be wearing a singlet for the weightlifting. Let’s go Cody!!

Another CFSF Coach is Taking it to the Next Level!

Posted in In the News, Members on September 24, 2010 by Crossfit Sioux Falls

Lets give a CFSF round of applause to Liza Nelson.

This next weekend Liza will be heading down to Kansas City to receive her CrossFit Level 1 Certification.

CrossFit Sioux Falls is so proud of you Liza for this great accomplishment. You raise each and everyone’s athletic and personal game to a higher level at CrossFit Sioux Falls. Your intensity, encouragement and character is such a positive influence on all of us.

Liza, you are an amazing athlete, CrossFitter, and our Endurance Coach. We have had the pleasure of watching your progress and improvement since the 1st day you walked into CFSF. We are so thrilled to see you take this next leap!

Thank you for all that you do!

Lets give her some words of encouragement CrossFitters.

Here CrossFit Resume after this weekend:

-CrossFit Level 1 Certified
-CrossFit Running and Endurance Certified
-CrossFit Movement and Mobility Certified
-CrossFit Nutrition Certified
-Member of CFSF FTS Team 2010

Doing what “they” told me to do…nearly put me in the hospital…

Posted in In the News, Lifestyle, Members on July 13, 2010 by Crossfit Sioux Falls

This story will speak for itself. Thank you Diane Hansum…You are a ROCKSTAR among ROCKSTARS!!!


I was never an athlete growing up, I loved to swim and ride bike, but never anything competitive. During my 20’s I started adding weight and was working at a job where I traveled quite a bit. So finding time to eat right and work out was never very easy. So I did what everyone said to do, eating less, and skipping meals. Some days I would only eat one meal, and usually only because I was with a client or at a business function. The weight still kept coming on. So I did what “they” say and changed all of what I ate to “low fat” which tended to be high in carbs.

I moved back to Sioux Falls to go back to school. But thought I would quickly take a few pounds off before the semester started….well that turned into a year with no weight loss results. My Doctor found a thyroid problem which we fixed with medication. Thinking this was the solution, I started back to school part-time at nights. In mid 2002 I found out that I was diagnosed with diabetes. We found that all of my years of not eating regular meals put my body in a starvation mode and was killing my metabolism. So everything “they” had been saying was wrong. I needed to eat, and cut out most of the carbs. I changed my eating habits and watched my blood sugars for the next few years. This was hard since I still traveled for work and was working fulltime and going to school part time. Eating every two hours was sometimes difficult. I maintained A1C (a three month blood sugar averaging test used by doctors) levels that were in the 6.0 to 7.1 range. This was really acceptable since I wasn’t on other medication.
In August of 2008, I had been out of school for a few months and decided to start swimming again and to finally lose weight. I worked my way up to swimming a mile a night two or three times a week. I had lost around 10 pounds and thought everything was fine. Then in May 2009, at a work place health fair, we found my blood sugar was pushing 300! Almost triple where I thought I would be! I was doing everything “they” said to do and I almost put myself in the hospital.

My doctor immediately put me on blood sugar lowering meds for the first time in nearly 7 years. I was devastated when in one visit we tripled by thyroid meds and doubled by blood sugar meds. I knew there had to be a way to finally lose weight and get back to healthy lifestyle.
I had been working out three or more times a week, watching what I ate and still was close to 200 pounds. During the final episode of the Biggest Loser I saw my first ad for CrossFit. Realizing the current path wasn’t working for me, I decided to check out the website, and then I drove by one day. Still a little unsure, one day after a high blood sugar reading, I decided to send an email to the contact on the website. A few days later Chris called to set up the appointment. My initial thought was, ‘if I keep doing the same thing, I will always get the same result’. I needed to try something different. What “they” were telling me wasn’t working.

The week before I started Crossfit I had just climbed Crazy Horse Monument with my 76 year old mother. My legs were sore. I don’t think they stopped being sore for two months! I loved it! I finally felt like there was something happening. After my first month I redid the baseline work out, I shaved a 1:40 off my time. I couldn’t believe the difference only a month had made.
When I started Crossfit I was close to 200 pounds, I was wearing size 18 pants, my blood sugar was pushing 300- with an A1C over 9, and I was just starting a medication regiment. By my third month I had dropped two pants sizes, and was noticing an even greater difference. The day after a workout my blood sugar levels were 10-15 points lower than non-workout days. The scale kept getting lighter and the sizes kept getting smaller, and the blood sugar was getting lower.

Today I’ve celebrated my first year at Crossfit. I am now is a size 8, which is the size I wore in high school. One of the goals has been to get back off medication. I want to re-train my body to function without the use of drugs. In August of 2009, just a few months of being at Crossfit my A1C was 5.7 (one of my lowest since being diagnosed). When I retested in March of 2010, my A1C was 5.1!! My doctor gave me permission to drop the medication down one level and test in a few months. My daily numbers are really good. I rarely have a day with a number over 100. I’m scheduled to retest in a few weeks.

The week after the A1C test results (I was still on top of the world), the nurse who found my high levels called to check how I was doing. When I told her my results and how I was doing it, she was thrilled. In fact, she was so thrilled that she and her husband are now Crossfit members.

Who cares what “they” say….

As of my one year anniversary at CrossFit I’ve gone from

A size 18 to size 8
-Lost close to 50 pounds
-A1C of 9.9 to 5.1
-2000 mg of one med to 1500mg (down 500 mg, and hoping for another 500 soon)
-Weekly average blood sugar levels between 90.0 and 95.0

Casey Mouw’s Idol

Posted in In the News on July 8, 2010 by Crossfit Sioux Falls

A lot of you might be walking around the box and wondering to yourself, “what is the story behind the man they call Jesus.”

First things first, sorry to break it to you but Jesus is only my nickname. A lot of people call me Cody Burgener. Not many people know this about me, but i have two middle names. Don’t laugh at my second one because i honestly think its pretty cool. My full name is Cody Jackson Stormy Burgener.

I hail from the great state of California where i grew up in a small town called Bonsall (which actually might be alot bigger than a lot of towns here is So Dak).

Great story time. When i was born, i actually had hundreds of doctors gather around me because they have never witness a baby that came out as a bad a**. And yes it has carried on with me my entire life so far.

Life has been good to me throughout my childhood. I grew up competing in all sports, but my two major sports were baseball and, of course, weightlifting.

Baseball has been my passion every since i could remember. Everything about it just gives me the goose bumps. The smell, the game, the uniforms. You name it, i love it.

Weightlifting on the other hand was mainly a sport I competed in to help me improve on my baseball skills. I competed in competitions from the age of 6 to 17. There were two reasons why i had to give up competing in weightlifting competitions. One, i knew i couldn’t be a full time baseball player if i wanted to be an all star weightlifter, so having the passion for baseball, i chose the baseball route. Second, for some reason every time i put a singlet on the ladies came running to me. I don’t know if it was my butt or my chest or something, but it got them going. So for my alternative route, i decided to give shows with my singlet on. Just email me if anyone is interested.

Now all of your wondering how i actually came to Sioux Falls from California. I was at a time in my life where i was controlling San Diego to much, so i decided it is time for another state to feel the Cody vibe. I ended up getting a baseball scholarship to attend the University of Sioux Falls.

I’ve been in Sioux Falls for three years now and have been enjoying it ever since. The people out here are great.

Well that is just a little background about the life of Jesus. If anyone wants to know more, feel free to ask.

Oh by the way i love to dance!!!!

New Coach at the Box

Posted in In the News, Members on June 2, 2010 by Crossfit Sioux Falls

Browny is ready to help take YOU to the next level

We are very excited to announce the addtion of Michael Brownfield to our CFSF Coaching staff. Browny has been CrossFitting with us since early August of last year. And his CrossFit resume is already quite impressive:

-He was a member of our CFSF FTS Affiliate Team last month in Denver
-He is a member of CFSF PaleoHolics
-He is certified with his CrossFit Level 1
-He is certified with his CrossFit Olympic Weightlifting (June 20, 2010)
-He is a student of CrossFit and is always finding ways to improve himself and is one of the first to lend a helping hand with anyone that wants to take their fitness and CrossFit to the next level.

Here is Browny’s story:

Athletics have always been a large part of my life. Growing up in an active family provided the ability to participate in many different activities. Anything that involved training and spending time in the gym grabbed my attention. During high school I knew that I wanted to further my days of playing football and that led me to the decision to play at the collegiate level.

After my playing career ended I was able to be on staff at my alma mater and coached alongside some of the most gifted people in terms of driving individuals to perform at an extremely high level. The coaching staff had an amazing ability to inspire their players to achieve goals outside of their scope of vision. The competitive nature of the sport and the mental training that accompanied it stayed with me well after my final game was played and coached.

After many years of the traditional gym experience I stumbled across this amazing thing called CrossFit. It sparked the competitive feeling that I knew was still there and offered an outlet to challenge myself physically and mentally. CrossFit has allowed me to achieve things that I thought were impossible and introduced a new sport that I want to play for the rest of my life.

My main goal is to lead by example and introduce as many people to CrossFit as possible because I believe in what it can do for an individual. We all can knock down obstacles and reach higher. If there is anything I can do to help just ask!


Park WOD Grand Opening…Saturday May 29

Posted in Crossfit Philosophy, CrossFit Workouts, In the News, Lifestyle, Members on May 19, 2010 by Crossfit Sioux Falls

ThrowBack pic number 3...What do you get when you have 4 guys doing situps...

This week began new breed of CFSF classes called “Park WODs”. They are fun, in the sun, and full of intense innovative WODs.

Saturday May 29th all Saturday classes will be Park WODs for that day located at Spellberg Park. We will have an 830a, 930a, and 1030a. And the Post WOD Paleo BBQ will be immediately following the 1030a class at the Park. Come join us to kick off this exciting day. You can register like normal on the class schedule.

Throw All of Your Excuses OUT!!!

Posted in Crossfit Philosophy, In the News on March 9, 2010 by Crossfit Sioux Falls

When Chris and I went to the Affiliate Gathering in Miami, we heard a man by the name of Kyle Maynard speak. Kyle Manard, an inspiration in his own right, and also a CrossFitter. Below is a video of him discussing functional training and how important and applicable it is for life. If you’re curious about Kyle and want to know more about his story, google him – he has truly lived a remarkable life. It’s an honor to have him as a part of our awesome CrossFit community! Watch this and you will really have NO EXCUSES!