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To Scale or Rx’d a WOD…that is the Question What is YOUR Answer???

Posted in Crossfit Philosophy, CrossFit Workouts, Members on April 23, 2010 by Fit 605 Inc

Pigs on ice skates anyone?

When should you scale a WOD, if at all?

As an athlete/member, what goes through your mind when you see a workout that you know you can perform RX, but at the same time will take you twice as long to perform?

Should you scale the workout?

Or is the time component irrelevant to you? What is more important – finishing the workout regardless of how long it takes you, or, scaling the workout so that you preserve the stimulus and are able to maintain a high power output (i.e. high intensity) throughout the entire WOD?

Post thoughts to comments.

Topic found from cfjax.com

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CrossFit Sioux Falls – Slogans for Avera Breast Cancer Race

Posted in Members, Nutrition, Sioux Falls Community on April 21, 2010 by Fit 605 Inc

Here are the top ones:

Put your initials under the slogan your vote for (one vote only). We will tally up the votes from the whiteboard at the end of the Saturday classes. The slogan with the most votes we will use on our shirts for the race. All CrossFitters are able to vote whether they run in the race or not.

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CrossFit Sioux Falls – Athlete of the Week

Posted in Members on April 19, 2010 by Fit 605 Inc

Congrats to this week’s Athlete of the Week – Patrice Howley!

Patrice is one of the most dedicated CrossFitters we have at CFSF. She trains 5 days a week, is constantly reading and watching videos, and working on her weaknesses at the box every week. Two weekends ago Patrice attended the Movement and Mobility certification to further her knowledge is mobility and flexibility. Patrice next goals is to get her Level 1 cert in the fall and compete in the sectionals next year for the CF games.

Patrice keep kickin butt we are very excited for our future together!

Thank you for all you do and bring to our CFSF community.

We appreciate you.

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Do you attack your weaknesses, or do your weaknesses attack you?

Posted in Crossfit Philosophy, CrossFit Workouts, Members on April 16, 2010 by Fit 605 Inc

I once had a coach tell me, “Spend 70% of your time refining and perfecting your strengths, spend the other 30% improving weaknesses.” I completely agree, an athlete should stick to his/her guns and do what makes them effective at that specific sport or activity. But what about the rest of us who don’t have that specific set of demands or tasks? What about those of us that need to be ready for anything (for life)?

The great thing about CrossFit is that it will (sooner or later) find your weaknesses and (without doubt) attack them. If a person only did what they enjoyed or what they were good at, they would never grow or improve; they would become stagnant.
Remember the list of 10 general skills? :
endurance, stamina, strength, power, flexibility, speed, coordination, agility, balance, and accuracy…

Knowing that the goal is to become as able in all ten as possible, where are you weak? And, more importantly, what are you doing to fix that? Improving weaknesses not only makes you more well-rounded and prepared for everything, but could also help to improve your strengths as well…

Don’t talk about It, be about It,
Casey

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CrossFit To+al: This Saturday…Be There!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Members on April 14, 2010 by Fit 605 Inc

Here is the Women of our CFSF FTS Affiliate Team going to Denver at the end of the month

With the CrossFit To+al this Saturday he is some clips from the creator of the CrossFit To+al Mark Rippetoe to fine tune your form to reach your full potential.

Back Squat:

Press:

DeadLift:

For the full description read this: http://library.crossfit.com/free/pdf/45_06_press.pdf

Sign up on the class schedule this is an event you do not want to miss!

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CrossFit Sioux Falls – Athlete of the Week

Posted in Crossfit Philosophy, Members on April 12, 2010 by Fit 605 Inc

Pic of Nikki to come. Rambo says Congrats too

Congrats to Nikki Van Roekel for becoming our next Athlete of the Week.

You won’t find a more consistent, hard working and positive Super Momma than Nikki at our box.

Thank you Nikki for all you bring to our AWESOME community.

We appreciate you.

Upcoming Events at CFSF;

April 17th (This Saturday!) CrossFit To+al: The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift, the three most effective lifts in exestence, for developing and testing functional strength. This is our 3rd time doing this event. Part Time Members are to bring a $5 drop in fee for this event. Unlimited Members are Free.

May 8th: Avera Race Against Breast Cancer: Join our CFSF team as we run the 5k portion of the race. Click the Avera link on the right column to join our team and donate to the cause.

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CFSF is running in the Avera Race Against Breast Cancer

Posted in Lifestyle, Members, Sioux Falls Community on April 8, 2010 by Fit 605 Inc

530pm group waiting for a Six Pack Abs Finisher


The Avera Race Against Breast Cancer is one of the most popular races in Sioux Falls. We are really excited because this is the 1st race CFSF is involved in as a team. We are participating in the 5k race.

To sign up under our team click the white Avera Race banner to the right under the events. Then…
-Go to 1st time participants, click to register, fill out the form
-Click join an existing team
-Type in CrossFit Sioux Falls
-Complete the rest of the registration process.

Shirt Slogan Contest

We will be having shirts made for the race. Shirts will be $10 to just cover costs. For the slogan contest there will be a sheet in the gym to write a catchy, cool, innovative slogan that puts our stamp on the race. For those of you familiar with the race the shirts are a popular way to set your team a part from everyone else. Slogans must be in by Thursday April 22. All of the race participants will vote of the best slogan Friday April 23 and the winner will not have to pay for their shirt:-)

The Details:

When

Saturday, May 8, 2010
Rain or shine!
8:00 AM Race Begins! (staggered start times)
Where

Avera McKennan Fitness Center
3400 S. Southeastern Avenue
Race Day Events

7:00 am- Team Photos (available for teams of 15+ ; other stipulations may apply)
7:30 am- Survivor Group Photo
7:45 am- Warm Up with Jackie Haggar-Tuschen
8:00 am- Avera Race Expo, Breakfast Buffet, and Survivor Pavilion Open
8:00 am- The Race Begins with the Survivor Start! (Please note that race starts will be staggered)
Post Race- Runner & Team Awards

For more info go to: http://www.averafoundation.org/NetCommunity/Page.aspx?pid=229

Lets show Sioux Falls the POWER of the CrossFit Sioux Falls community!

Contact us with any questions.

20 Comments »

100 Day Burpee Challenge!

Posted in Crossfit Philosophy, CrossFit Workouts, Lifestyle, Members on April 7, 2010 by Fit 605 Inc

Perfect Pushup by Tonna requires nothing fancy just a PVC pipe

CrossFit is all about doing whatever, whenever at anytime. So we would like to introduce to you CFSF 100 day burpee challenge…That’s right not even with one day of notice. The reason: The CrossFit Games is exactly 99 Days from today. So actually it started yesterday:-))) Annie and I are in whose with us???!

For a great complete description of this challenge; we have taken this from a former CFSF CrossFitter now CF Fargo Affiliate in progress, Garrett Strating:

“Starting today April 6th all participants do one burpee, adding a burpee each day until reaching 100 burpees on the 100th day! All burpees will be done to CrossFit Games standard.
If a participant wishes to join the challenge after April 6th (yesterday:-) they may buy-in, do the total burpees for that day as well as all of the burpees missed since the beginning of the Challenge. Burpees done in a regular workout can count towards that days total but excess burpees cannot be carried over to the next day. For example, today April 7th is technically Day 2, so to buy-in you need to complete 1 burpee for yesterday and 2 burpees for today. The burpee challenge will be on the honor system, there will be no official forum other than your word.”

CrossFit Games Burpee Form Standard:
Each rep of the burpee will only count when full range of motion is achieved. The bottom limit is when your chest and thighs touch the ground. The top limit is when your hands clap overhead with your feet off the ground and your hips and legs fully extended. There is no height requirement on the jump, but the clap must occur while airborne. The clap is considered overhead when the arm crosses the plane of the ear (when viewed from the side). If the timing is missed, you may repeat the jump to complete the rep.
This will be a tough Challenge and 100 days a considerable amount of time to commit, so lets get motivated and hold eachother accountable…before you know it, we’ll all be able to say we completed the “100-Day Burpee Challenge”!!!!

A great thread about the challenge: http://board.crossfit.com/showthread.php?t=44867

3-2-1-GO!!!

Sign your name on the board by the north door if you are in. We will update it M-F

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CrossFit Sioux Falls – Athlete(s) of the Week

Posted in Members on April 5, 2010 by Fit 605 Inc

These two are rowing their way right into ELITE FITNESS

Man I love a good POWER Couple! Congrats to Justin and Amy Koch for becoming our 3rd ever couple Athlete(s) of the Week!

Justin and Amy started just 6 weeks ago, and boy are they moving in the right direction! From the moment they began at CFSF they are proving once again that hard work, consistency, and jumping right into PaleoHolics can pay off with great results right away. Every week we see the two of them come in and watch their performance continue to improve. Every Day they bring an AWESOME attitude, always introducing themselves to a fellow classmate, while eager to learn new movements and improve themselves.

Justin and Amy we appreciate you and everything you two bring to CFSF!

Thank You!

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April Goals…Not April Fools

Posted in Crossfit Philosophy, CrossFit Workouts, Members on April 1, 2010 by Fit 605 Inc

Tracy practices her weaknesses and is always improving. She may be on to something.

It’s the 1st of the month, it’s GOAL Setting Time!

Start the month of right. Set them NOW! 2 to 3 exercises/movements you are set on improving on. Build them into the regular warmup and your cool down. Practice them constantly.

Events going on this month to help your goals:

-April 1st (today) to April 30th: Paleo Contest. 1st Class starts this Saturday. Email us with your questions.
-April 17th: CrossFit To+al (Saturday)

Post your goals…let us have it!

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