Vacations are a time of rejuvenation and relaxation. A time to get away from the daily grind and pressures of life. But that doesn’t mean you don’t CrossFit….right?
Do you have some home CrossFit photos of you at work or on vacation? Do they film or shoot each other doing guerrilla burpees in strange locations? How has CrossFit affected your vacations?
Today’s WOD:
Welcome to Paleoholics. What is Paleoholics you ask?
Paleoholics is a group based on the book the Paleo Diet. We formed this group to support, educate, empower and hold each of us accountable to improving our nutrition through the Paleo Diet. Every Tuesday this month we will meet at the gym at 7:15p after CrossFlexx. It is on the schedule and is open to all members (it does not count as a class this month).
We have also created a Facebook fan page which will be constantly updated with ideas, recipes, discussion on the Paleo.
Add the Facebook group: Click Here
Review from this Tuesday’s meeting:
-Write and complete YOUR one goal for the week
-Find a topic about the Paleo you want to learn; research it; and share it with the group at the next mtg
-Subscribe to the CrossFit Journal: HERE
-Start a Food Journal
-Sign up for the Fan Page on Facebook
Today’s WOD:
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:
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
Rock climbing back in May! What is next for you?
CrossFit improves all aspects of fitness. It helps you have no physical limitations. So what are you going to do with your new found CrossFit “Fitness” this summer? I have heard run a marathon, triathlon, climb a mountain, skydive, what is it going to be?
Let me know and send me pics?
Today’s WOD:
Warmup:
3x
10 Box Jumps
15 Pullups
25 Situps
WOD:
AMRAP in 20min
10 Hang Squat Cleans
25 Situps
CrossFit is HARD. Recovery is necessary. Let me introduce to you how to Quantify Recovery. Recovery is more than just sleeping. Complete recovery is the food you eat, hydration, sleep, meditation/relaxation, emotional support/relationships, warming up before workouts, stretching after workouts, etc….
This is a great article from the CrossFit journal about how to quantify recovery: link
Today’s WOD:
Warmup:
15 Wall Squats
15 Pushups
15 Wall Balls
WOD:
3x:
30 Thrusters (#75/55)
30 KB Swings
30 Burpee’s
30 Box Jumps
Rock climbing is something that I have always wanted to do in my life. Last Sunday CrossFit Sioux Falls got the chance to make that a reality. And boy did we have a good time:-)
What a great chance to put our CrossFit training to the test. About 15 of us went to Palisades Park to conquer the mountains….well sort of.
If you didn’t get the chance to go with us last weekend. The YMCA is doing the same event this Saturday again. I encourage all of you to go for it.
Look for more activities on the horizon very soon.
Today’s WOD
3 Rounds:
10 Deadlifts
8 Hang Squat Cleans
6 Front Squats
4 Push Press/Jerks
10 Burpees
*Bodyweight is prescribed for the lifts. Scale as needed.
Post Times and Comments
Journaling your workouts is one of the important habits to get into for yourself. It is the ultimate form of accountability.
Why do this? There are a ton of reasons. The main benefits include:
– Accurate tracking of progress through logging work out variables
– Effective and precise planing of future work outs (knowing how you performed previously will eliminate guesswork). It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue.
– Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…)
– Increased focus and efficiency through having a clear, written plan.
Your goals and results are at your fingertips.
Today’s WOD
AMRAP in 20min
50 Double unders/200 singles
20 Burpees
20 DB Thrusters
I have heard that 70+ Percent of runners have some type of injury (knees, chins, hips, ankles, feet, etc…) Before the invention of running shoes runners were used to using their natural gait, since they knew no other way – they were used to running barefoot or in sandals their entire life – that technique is called the Pose running. Today’s runners wear running shoes – a modern day invention that actually prevents us from running the way we would otherwise run naturally (“Are running shoes a waste of money?”) What if I were to tell you that with practice of a new, different running technique (Pose), you could:
Reduce running injuries
Develop stronger muscles in the foot and lower leg
Develop a more relaxed, natural and efficient running stride
Save money on running shoes
Run faster
Check this: ARTICLE
And this: VIDEO
Today’s WOD to come…
Post Times and Comments
cfsiouxfalls.com 