Archive for the Lifestyle Category

Can you handle this Club?

Posted in Lifestyle on January 17, 2011 by Crossfit Sioux Falls

Go ahead…click play. The story will follow…

In my non-CrossFit business life, I am an Internet guy (no that does not mean I can fix your PC). Tuesday night I just returned from an Intenet conference in Vegas…(no not that one, it was just ending when we showed. We (JF, Brett and I) filled 2 days/nights with a lot of trade show, some football, and “late-night networking” (code names: BlackJack, open bar, Tryst, VIP, Three 6 Mafia, Patron, Red Bull and others). All in all a great time.

Ok Greg, where is this going? I have been involved with (employed by) the Internet since late 1998. Over that time, I have developed some deep connections, yet every show the entire landscape changes. New faces…thousands of them. New companies…hundreds of them. New Energy. It’s all there. The one thing that has remained constant…”it’s a big huge club really”. If you want results (code name 2: to make money), you need connections and socialize and network – master “networker”, enter JF. I network old school with names like Adam, Howard, Clark, Karen…heck, if you saw JF’s (he works for me) list of connections, you could drop into most any party during the entire conference – he networks Facebook style – that has potential to put you in the video above.

And the “network or club” is what keeps us coming back every year; not much different then CrossFit. Today, I did the noon WOD and dang if it was not great to see the 930 ladies in there – I was missing you. I look forward to seeing these faces, the network, the “club”, heck “my club” and killing some WOD or myself with you.

Since January 1, 2011, my CrossFit club has grown far into the hundreds, thus I will hold the single shout-outs to Liza for getting me even started in this club in the first place and Chris for making it fun, keeping it real, and keeping me after it.

That said, I want you all to give direct calls to your “CrossFit Club”. Who do you count on seeing? Are you in someone else’s “Club” and had no clue – how flipping cool!

So CrossFitters – reveal your “Club”…let’s get the party started! I am hoping for at least 15 “clubs” (i.e. comments) MINIMUM!

— Greg

I Don’t Care

Posted in Crossfit Philosophy, Lifestyle on January 14, 2011 by MattyB "FTS"

MedBall Clean

So here I sit… caught in a moment of both self and fellow CF’er evaluation. “What else is there?” When taking a second to reflect on the blogs of recent history it’s been a nice reminder of what we do have in place and what we aren’t worried about. We have amazing people surrounding us, owners of both past and present we know are there for us. A coaching staff that wants to help and truly cares about the athletes. Loads of good ass people filling the box hour after hour that make us want to be there all hours of the day. Results out the ying-yang… we’ve talked about embracing change, refocusing, why we program like we do…all great information…maybe even rocked out with fellow CF’ers over the weekends.

But yet we still fall into traps of low “motivation”…we hold ourselves back…why?

While reading CMello’s blog he talked about finding your “alter-ego”. It was a fun and thought provoking read I highly recommend. Post read/comment I let my slightly schizophrenic mind race. Trying to look past using my alter-ego “FTS” to work harder or lift more, an underlying mechanic surfaced…

I Don’t Care.

Yes… that’s right… I Don’t Care.

When I am at my best, in the middle of WOD madness, I don’t care what others think. I don’t care if I fail. I don’t care if I make a mistake. I don’t care if I look ridiculous. I don’t care if let out some sort of annoying grunt. I don’t care if I look like a dork bobbing my head to the beat. I don’t care if someone disagrees with me. I don’t care if I might puke. I don’t care I won’t be able to stand soon. I don’t care about my “other problems” for the moment.

I Don’t Care and I use it…I know it’s worth it and I’m gonna do it.

Its right then, that I just let go and take care of me. For those few minutes, I am just myself on my own quest….chasing down what it is that I want.

Don’t care if someone might be looking, or how tired you are, or if you look stupid. Don’t care if you try something new and fail. Just take a few minutes and stop caring and freaking get it done.

What are you afraid of? I challenge you to stop caring about the unnecessary things during the next WOD and after you achieve that, continue to apply it elsewhere.

Worrying about how you look with a barbell in your hand gets you nothing…lifting it like a maniac gets you stronger. Yes, think less win more.

Let’s all get on the same page and “Don’t Care” together… a group of like minded motivated people is an incredibly powerful entity. Seriously, back in the day a bunch of dudes in wigs got together on a common quest and started a revolution…now I get to shoot fireworks off every July, and that’s just plain awesome.

Take a second to think/talk about what you shouldn’t, but do dwell on during a WOD or in your day to day. What are you afraid of? What do you allow to hold you back? What is the reason you didn’t or don’t? What do you care about that you shouldn’t?

Onto our revolution…

MattyB

‘The Biggest Loser’ no more.

Posted in Crossfit Philosophy, Lifestyle, Nutrition on January 13, 2011 by Crossfit Sioux Falls

The other night while trolling Facebook, I came across a post talking about ‘The Biggest Loser.’ This is a very popular show, and I think everyone at least knows about it and the concept. Lose the most weight, no matter what the cost, and you win. While I think the intention is good, thinking about losing to win a little contradictory, no?

The though I always have when this show is mentioned: Why would you work hard, discipline yourself and do things right with your health all with the intention of losing? This is, unfortunately the trap that so many people fall into. Eat less, exercise more, lose weight. It sounds like the right thing to do, and almost makes sense, until you really think about it.

Ask most people, and losing weight starts with eating less (creating a calorie deficit). We’re all taught that taking in less calories will cause weight loss. Realistically though, taking in less calories will cause you metabolism to slow down, and your body holds on to the the energy (calories) it’s given long as it can. Your energy drops, you feel like crap, you end up less active and burning less calories than when you were eating normal, and you basically break even.

The same holds true for exercising more. If you go with the same theory of burning those extra calories through more exercise, the same result occurs. You exercise more and work out longer and harder, your body’s energy stores get used, you get tired and feel like crap until you eat more to replace what’s lost, and again, you break even.

This is obviously a sh*tty way to approach getting healthier and more fit for many reasons. While the calorie concept is easy to understand, there’s a lot more going on in your body than simple math (hint: future blog topic). My point with all of this is to look at your health and fitness not with an attitude of trying to lose, but working to gain.

Learn gymnastics, running, rowing, and weightlifting techniques to gain coordination, speed, endurance, strength and flexibility. Gain these attributes, you get more fit. Get more fit, you get healthier. Get healthier, life gets better. When you focus on your gains instead of losses (what you can DO), things make a lot more sense.

Post Thoughts to Comments.

Casey Mouw
Lead Trainer
CrossFit Sioux Falls

Refocus

Posted in Crossfit Philosophy, Lifestyle on January 4, 2011 by MattyB "FTS"

A refocused CF'er.

 

Well that was fun ya? 2010 is now in the rear view…we accomplished some great things here at CFSF. But I see no reason to settle, why not chase down even greater things? We know where we’ve been, we know where we want to go…so insert some fight, a little sweat and away we go.

Something dawned on me the other morning as I went in and failed on my PR snatch attempt…ohhh, a half dozen times. That day…I really didn’t deserve it. Why? I lost focus…I let myself fall into some old lazy habits. It’s easy to forget the amount of work we have actually put in because we enjoy it so much. Yes it was the holidays, yes it’s cold outside, yes work can be a mo’fo…blah, blah, blah. On top of this we are going through a transition at the box. But none of this means I can’t wake up each day on the same quest. I know for a fact I will not achieve the things I want to, or simply enjoy my life more alone, BUT…. let’s face it, I can cost me those things alone. I can fail alone if I allow myself. Identify what you let slip these last couple weeks, was it diet? Sleep? Intensity? Just lost sight of the big picture? Well…sh#t…now what?

Refocus.

Remind yourself how much tail you were kicking pre holidays. Remind yourself how it’s more than a workout and why you keep coming back. A goal sheet, a work e-mail that pissed you off, maybe and old text message that made you want to punch someone…whatev’…find it, keep it, read it everyday. Take a second and redefine how you are going to approach today, tomorrow, next month, 2011.

Remember you don’t have to be ready to kill to show up at the box…that’s what it is there for. Remember the last WOD you smashed…remember the high, as soon as you see your fellow CF’ers you will become motivated. As soon as you here the “3,2,1…GO!” you KNOW an internal switch goes off…just show up. The good habits you have set will kick back in and the temporary bad, lazy habits will be chillin’ out by the curb.

Refocus.

Tell yourself right now and again later, “Yes I will”…  I leave it to you to fill in the blanks. Let CFSF continue to put that “S” on your chest. No more excuses…right now, today, tonight…get to the box and decide what you want.

No goal or motivation is stupid if it is what floats your boat and gives you that edge…embrace it. Remember all of your fellow CF’ers have “real life” issues of all shapes in sizes. Maybe not exact, but remember we go through frustrations and you aren’t rocking it solo. Don’t get caught up in them…you always have us.

Refocus…tell youself over and over what you ARE going to do. It won’t be easy but I will be damned if we aren’t going to love it…

Go ahead and post any temporary set backs you came across…or maybe talk about what you are going to do in the near future. I know you are reading this… What can we help you with?

WOD
“CFSF Blog”

AMRAP
Read it
Comment
Be awesome

Hey you… Refocus,

MattyB

I leave you with some words of wisdom by the great Eminem that always make me think of a great day at CFSF.

“I can’t tell you what it really is
I can only tell you what it feels like
and right now it’s a steel knife in my windpipe
I can’t breathe but I still fight while I can fight
as long as the wrong feels right it’s like I’m in flight
high off of love…”

Video if you are so inclined:
http://www.youtube.com/watch?v=uelHwf8o7_U

What is in Store for YOU in 2011???

Posted in Crossfit Philosophy, Lifestyle, Members on December 31, 2010 by Crossfit Sioux Falls

Memorial Day WOD Sept 2010

Goals? Faith, Family, CF, Career, Travel, etc…

What are you going to do in 2011?

P.S. This would be REALLY cool if you wrote your goals for 2011 in the comments and then next year you can read them and magically watch how they come to reality.

Most Memorable Moments of 2010

Posted in Lifestyle, Members on December 30, 2010 by Crossfit Sioux Falls

Team FTS May 2010

This has been an incredible year for me as a coach.

I have witnessed a lot of different things…

*women doing CrossFit throughout 90% of their pregnancy and then getting to hold their baby

*I have been told to ‘shove it’ in just about every curse word you could imagine

*almost a hundred people do a REAL pull-up for the 1st time

*a bar has literally been thrown at me during a WOD

*I have made a someone do a WOD twice through in the same class because they didn’t do it heavy enough the 1st time through

*someone starting CF with full blown diabetes and now COMPLETELY off medication.

I met just about every kind of person with every type of goal out there. And every single person that committed themselves to us (CFSF) we committed ourselves right back to them. And you know what…this CF thing actually works!!!

We have had so many highs and lows throughout 2010 and we wouldn’t trade it for the world.

You CFSF’ers are some of the most amazing people I have ever been fortunate to meet and develop this amazing friendship we have. I can’t tell you how much all you guys mean to me.

Now it’s your turn.

Remember when you…

-Signed up: How did you feel? What were your goals? Were you nervous/intimidated/frightened with your LIFE???

-What kind of battle wounds have you had? Blisters, Blood, Scars, Hands (pre CF vs. Current day)

-Who are the friends you have made through CFSF in 2010?

Post to comments and give us some memories to remember:-)

Best WODs of 2010

Posted in Lifestyle, Members on December 29, 2010 by Crossfit Sioux Falls

Remember the "Stop the War in MYRack"

2010 has brought us lots of WODs, sweat, blood, tears, curse words, scars, etc…

Which ones are your…

Most Fav?

Most Memorable?

The HARDEST?

Most inspiring?

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