Archive for the Members Category

Get your learn on!

Posted in Crossfit Philosophy, Members on January 20, 2011 by Crossfit Sioux Falls

One of the greatest things about the CrossFit method to developing fitness is the fact that it teaches responsibility. Yes, the desired goal that we work toward is to get fit, but the cool thing is how much you learn along the way. The more you can learn about fitness and how to develop it, the more responsible you can be for you.

CrossFit is completely open-source, there aren’t any secrets or tricks to being successful with this stuff. If you’re willing to read/watch/listen/learn, there is literally an endless amount of information and instruction out there. For $25 a year you can subscribe to the CF Journal, which usually posts more than one video or article every day. You can also go back in the archives to search for info on anything you want.

Another great journal is The Performance Menu. Also for $25 a year, this one is a monthly journal that’s a bit more specialized toward athletic performance, but also has a ton of GREAT paleo/zone recipes.

If you want to work on flexibility, MobilityWOD is outstanding. Much of the mobility work we’ve been doing every day is from this site. KStar’s videos are a great resource and the guy is fricking hilarious.

Blogs are also a great way to learn. Pretty much everyone has their own blog these days, and if you find the right ones you can get some great information for free. KStar, Robb Wolf, John Welbourn, as well as many affiliates around the world are sharing their knowledge all for free.

I could go on for pages, but you get the point. Pretty much anything that you have questions on or have trouble with pertaining to fitness can be found. I’m going to post the links to my favorite resources and blogs. These are the places where I’ve learned a majority of what I know and teach every day. The amount that you can learn is only limited by your willingness to do so, get out there and sharpen the blade!

Question of the day: How much time in a week would you say that you spend on the internet checking out CrossFit stuff?

-Casey

Robb Wolf – paleo expert
Art De Vany – paleo before paleo was cool
Dutch Lowy – solid coach, solid blog
John Welbourn – how to get STRONG
GymnaticsWOD – yah, they have those too…
More coming soon 😉

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on January 12, 2011 by Crossfit Sioux Falls

Mary T is focusing before she tears up that DB

Congrats to Mary Theobald for starting off 2011 right with being our Athlete of the Week!

Mary is one of the leaders of the “Super Momma’s Class” at the MWF 930a class. FIT only begins to describe her. She is a FORCE to be reckoned with! Not only that she is positive, motivated, and a leader! She has some lofty goals in 2011. We are going to enjoy watching her smash them one at a time.

Mary, thank you for all you do and all you bring to CFSF.

You are greatly appreciated!

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

Best Blogs of 2010

Posted in Lifestyle, Members on December 28, 2010 by Crossfit Sioux Falls

Awesome pic...Awesome Momma

It has been quite a year of blogs for CFSF.

Remember the…

CFSF Rules to Live By: throw away your scale, no band loading, 10 commandments,

Paleo challenge II winner, Paleo Challenge I winners, 100 day burpee challenge, or how about cody’s blog, Breast Cancer race, or Booms and Sarah competing in the South Dakota Powerlifting Competition

The list can go on and on…

What are your favorites?

What do you want to read more of in 2011?

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

CrossFit Sioux Falls – Athlete(s) of the Week 2010

Posted in CrossFit Workouts, Members on December 27, 2010 by Crossfit Sioux Falls

We would first like to pay graditude to all the AOWs for the 2010 year! Each and everyone of you have had a ROCKSTAR year!

A Special Thank you to Rob S for creating the collage to recap all the AOWs for 2010!

To end this year off with a BANG!…or should I say BOOM!!! All workouts this week are some of the coaches favorites of 2010. Make this week your time to test yourself and see some MAJOR improvement.

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

Serenity, Courage, and Wisdom

Posted in Crossfit Philosophy, Lifestyle, Members on December 22, 2010 by Crossfit Sioux Falls

From time to time I like to geek out and comb the Internet for information. I don’t always know what I am looking for, but I am always up for a good short read. Personally I am a big fan of quotations and short motivational pieces. A while back I came across something that has just seemed to stick with me. It just seemed to hit home as I’ve always had a knack for either making things internally worse than they were, being too hard on myself, or simply focusing on the wrong details. I don’t doubt several of you have come across it before. The Serenity Prayer reads:

“God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.”

–Reinhold Niebuhr

In my opinion, things such as this are in the realm of abstract art and are up for personal interruptation. To go along with this I also found that this prayer was adopted in 1941 by Alcoholics Anonymous. I guess I just found it pretty sweet that this same small collection of words has been used by many to fight personal demons of all sizes.

So why am I writing about it here? Well…come on, most of you know I can take most anything and somehow twist it into a conversation about CrossFit.

Just consider it a PB&J of religion, personal examination, and the CrossFit journey…in the end it’s all good. Heck…we all know we leave the PB out because round two is about to go down during the next commercial.

The “FTS” translation:

God”, this is your source of motivation.
What is that sensation deep within that drives you?
Why do you keep coming back to CrossFit?
Who do you want to be?
A better mom?
A better husband?
Co-Worker? Friend?
All around solid member of society?

Pffftt..maybe it’s merely social, a break from reality. Doesn’t matter, if you can identify a reason of motivation, a reason to get better, a desire…that’s it. That is your entity or noun that helps get you where you are going. Recognize it and give it credit, it’s important to you, and you are who matters.

Serenity”, I think this one is the hardest.
How often do you focus on the wrong detail and let things distract you?
Should you really dwell?
It can be changed?

Accept it, again recognized it, and last but not least DO NOT IGNORE IT. Put me in a cardio intensive situation and I nearly buckle…”I suck”, ehh…suck it up! It’s only a weakness, it’s temporary and I need to relax, work hard and prove to myself I own that rower, not the other way around.
Is it your nutrition?
Lack of sleep?
Are we making excuses or are these things something I simply cannot change for whatever reason?

If so…accept it and move on. None of us are perfect, we just trying to become professional lifers using the tools of CrossFit.

Courage
It’s one thing to accept something you cannot change, but what if you can?
Are you?
Are you willing to look fear or a workout in the eye and give it a mental beat down before you even start?

KNUCKLE UP. I don’t think a new PR on Fran makes you a better person by itself. But I am a HUGE believer in the underlying willingness and determination. You ever picked a WOD, picked a goal to finish in, and then put in the time and gotten it? Good grief…that’s just fun, that just pushes my good buttons. Once you prove to yourself you can do that in the comfort of CrossFit…why not apply that same technique at work and get that promotion you wanted? Sure the execution is different, but the mentality isn’t. Maybe you want to finally ask that person out? Make a career change…try something new, I don’t know, but find something you want but won’t do. Then do it. Use CrossFit as a testing lab…then smash life. Even if you don’t PR, you know when you showed courage and went after it.

Wisdom”, retaining knowledge for the better, often a result of failure.
What works?
What doesn’t?
Have you really found how hard you can push yourself?
Do you truly know your limits?
Am I just accepting things for what they look like or am I attempting to get better?
Am I reading blogs?
Am I commenting?
Am I picking the brains of the coaches or co-athletes?
Should I tweak my nutrition?
Am I the result of any of my own frustration?

Find the answers…become wise and use it to your advantage.

Any how… sometime think about this stuff. Attempt to let it soak in… “What would you do if you were at CrossFit?” There is no reason to leave it within the walls of the box. We all have people that believe in us…our names are on the board, they are laying beside you after a WOD. Let’s all find our “God, Serenity, Courage, and Wisdom” and continue to PR at the game of life in the box and out.

Get Fit, Love Life, and Enjoy Your Holidays,

MattyB

Your CFSF Nay-Sayers

Posted in Crossfit Philosophy, Lifestyle, Members on December 21, 2010 by Crossfit Sioux Falls

Last week was about your CFSF CheerLeaders. Now lets flip it around…

I was talking with a CFSF Rockstar recently, his nickname at the box is the “Mayor” aka Jason Van Ruler.

A little history on the Mayor: He started his CF journey Feb 2010 and has officially lost 50LBS!…to repeat, “HE HAS LOST 50LBS!”. He was in the Top 3 of our Paleo Challenge II. He has consistently showed up to the box 3x a week since Feb and most of those are POWER 1/2 Hour classes. So with a little time per week, lots of effort and having a great attitude, “HE HAS LOST 50LBS!”. It has also improved all other aspects of his life, he is more: motivated, happy, healthy, less pain, more energy, etc…

This being said, every time he meets important people in his life they still give him grief:

Person X: Mannn you look great Jason!
Mayor: Thanks! I feel great.
Person X: What have you been doing?
Mayor: I’m doing CrossFit. And I have lost over 50lbs.
Person X: Wow that’s great. What is up with your hands?
Mayor: We did a crazy Pullup-Thruster workout and my calluses ripped and bled everywhere. I have been SORE all week!
Person: X: You got to stop going there! They are ‘hurting’ you! That can’t be good for your body!?
Mayor: What are you talking about? You JUST said how great I look???
Person X: No one’s hands should look like that and you should never be SORE for that long.
Mayor: huh???

They are out there, we all have them. The people in your life (family or close friends) that just don’t get it (CF):

What do they tell you?

Any funny stories?

How do you respond to them?

How do you deal with them?

CFSF veterans what would you tell a fellow newbie CF’er?

Newbie’s, do you struggle with the ‘nay-sayers’ in your life?

Post to comments.

Did I mention the Mayor has LOST 50! Great job my man!

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on December 20, 2010 by Crossfit Sioux Falls

Congrats to AMac for becoming this week’s AOW!

From the 1st day I met AMac I knew she was in CrossFit to WIN! She sweet on the outside and tough as nails on the inside. No matter what the workout is on the board she has a great positive and upbeat attitude.

AMac has unlimited potential with CFSF. Keep up the great work!

Amy thank you for all you do and bring to our CFSF community.

We appreciate YOU!