The younger you start the easier the road to fitness is:-)
Jack said it best, “Exercise is King, nutrition is Queen, put them together and you’ve got a kingdom.”
And its never to late to make changes for the better especially true for nutrition exercise, and specifically strength training.
In this article Jack gives you the steps to take to ensure a lifetime of healthy living.
Today’s WOD:
Death by 10 meters anyone?
CrossFit is growing there is no doubt about it. Pro athletes, MMA fighters, and now celebrities are starting to CrossFit.
Lately we found pop singer Kelly Clarkson says she CrossFits.
Is that welcome news for our community?
Or not?
Why?
If you’re truly committed to CrossFit, does it really matter what anybody else says or does?
Check out this link
Today’s WOD:
Great Form Hali!
We are excited to announce our 1st Challenge at CrossFit Sioux Falls. We all know how popular the Biggest Loser is and the amazing results people achieve. Well we are doing the BIGGEST WINNER challenge.
And the Challenge you ask?…is the “Cindy” challenge.
“Cindy”
AMRAP in 20 minutes of:
5 Pullups
10 Pushups
15 Squats
How the Challenge Works
1. GET REGISTERED – get your name on the list and pay the $20 entry (remember, $15 goes back in the “kitty” for prize money).
2. PRELIMS – Sat. May 30th set your baseline. Set your baseline “Cindy” rounds. This will be the time off of which we will calculate your improvement.
3. TRAIN – CrossFit for 8 weeks with the intention of improving your “Cindy” time.
4. FINALS – Sat. July 25th. Go for YOUR best “Cindy” time!
** PRIZES will be awarded for:
• Most improvement – 1st, 2nd, 3rd, 4th and 5th place in combined women’s and men’s divisions.
• Most Rounds – 1st, 2nd and 3rd place in M1 and W1 divisions.
Men’s Categories
M2: Green Band on Pullups, Pushups chest to floor no knees
M1: No bands on Pullups, Pushups chest to floor no knees
Women’s Categories
W2: Green Band on Pullups, Pushups on knees
W1: No bands on Pullups, Pushups chest to floor no knees
Rules:
– You must choose the category you are going to compete in and STAY in that category for the finals. Rankings for TIME:
o There will be one master list ranking participants based on time
o Your TIME rank will be based on your performance within your category.
o Categories will be listed in the order M1, M2. This means that all M1 category finishers will be ranked above all the M2 category finishers.
o For example, if you compete in the M2 category, the best ranking you can have is one below the lowest in the M1 category. So if there are 6 people in the M1 category, your ranking, if you have the highest time in the M2 category, is #7.
– Rankings for IMPROVEMENT:
o There will be one master list ranking participants on percentage improvement.
o This list is NOT categorized. Your category has no bearing on where you finish on this list.
Today’s WOD:
“Hansen”
5 Rounds
30 Kettlebell Swings
30 Burpees
30 Situps (GHD/Ab Ball)
Now that is a Wall Squat to unlock the hips.
We are just under the last month for the “Staying Fit with KDLT”. This week’s topic is about CrossFlexx don’t miss it!
Today’s WOD
AMRAP in 20min
10 – Hang Squat Cleans
25 – Situps
Post rounds and comments
At 6p!
Tonight’s show is on progress reports for Cody, Krystle and Jesse. Don’t miss it!
Today’s WOD:
AMRAP in 20 min:
30 Box Jumps
20 Push Press
30 Pullups
Post rounds and Comments
Watch us tonight on KDLT at 6p and 10p! Come see Cody, Jesse, and Krystle’s progress as they move closer to their respective long distance runs.
Today’s WOD
4 Rounds:
15 Kettlebell Swings (1 arm)
20 Double Unders
25 Pushups
250m Row/ 200m Run
Post Comments and Times
CrossFit Sioux Falls was featured in the Life section of the Argus Leader yesterday. Check out the great article. It even mentions a few of our members. Great chest to bar form on the pullup Chris.
WOD
70 walking lunges
21 pullups
21 situps
60 walking lunges
18 pullups
18 situps
50 walking lunges
15 pullups
15 situps
40 walking lunges
12 pullups
12 situps
30 walking lunges
9 pullups
9 situps
20 walking lunges
6 pull ups
6 situps
10 walking lunges
3 pullups
3 situps
For those of you that haven’t noticed. Every Thursday we are on KDLT at 6p and 10p. Every week we are sponsoring the program “Staying Fit” with KDLT with Jesse Ritka, Cody and Krystle as they train HARD for their long distance run coming up in the next couple of months. We are very proud of there progress thus far. Check there progress every Thursday and let us know what you think.
WOD:
5 Rounds:
400m Run
15 Thrusters
15 Burpees
Post times and comments
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