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 ๐Ÿ˜‰

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 itโ€™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