Archive for the Members Category

Athlete of the Week

Posted in Members on March 8, 2010 by Fit 605 Inc

This week’s AOW is Ashley Hobbs!

Ashley knows exactly what it takes to excel in CF. She works hard, is always eager to learn, is eager to help others and is consistent with her attendance and effort. She is currently in the last week of our Paleo Challenge and her results will speak for themselves.

Ashley you are just scratching the surface on what you can accomplish with CrossFit Sioux Falls we are so lucky to have you. Keep up the great work!

Thank you for all you do!

Today’s WOD

2 Part:

1- Karen: 150 Wall Balls for Time

2- Annie: 50-40-30-20-10
Double Unders
Situps

CFSF Rules to Live by: Sign Up for Classes to Avoid New Burpee Penalty

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

This is a follow up from last Monday’s email:

Effective This Monday March 8, 2010: Online Scheduler Burpee Punishment!

We are experiencing great growth at CFSF. We are implementing this plan for the integrity of all CFSF CrossFitter’s and to help the larger classes remain organized.

Sign up for your classes on the online scheduler to avoid burpees! If you do not sign up online through our MindBody scheduler for each class you attend it is mandatory you complete 50 BURPEES…thats right 50 BURPEES, and burpees will accumulate by 5 reps every time you forget to sign up!

However; you can avoid these burpees by contributing to a $2 donation to The *”Shawn Poe Goes to Haiti”* We will let you know how if you choose that path.

ANOTHER IMPORTANT NOTE:

Remember, when you sign up for a class – GO! If you need to cancel, our policy is 4 hours in advance, so that your buddies have an opportunity to attend. If you are having trouble getting into a class, sign up a little further in advance. Again, be considerate of your CrossFittin’ comrades!

We appreciate everyone’s cooperation.

If you have any questions please contact us.

Thanks!

Chris and Annie

Why CrossFit Matters

Posted in Crossfit Philosophy, Members on March 4, 2010 by Fit 605 Inc

Pete and Broxx just finished a Business Casual Rowing WOD

The lessons learned through physical training are unavoidable. The character traits required and developed through physical training are universally applicable to all endeavors. Perserverance, industry, sacrifice, self-control, integrity, honesty and commitment are best and most easily learned at our gym. Even clients who have found spectacular success in business, sport, war, or love find their most important values buttressed, refined and nourished in rigorous training”
– Greg Glassman

For those of us that do CrossFit. We all know it takes a certain kind of person to do CrossFit.

Simple question CrossFitters: Why does CrossFit Matter to YOU?

Putting your CrossFit Skillz to the Test

Posted in Crossfit Philosophy, CrossFit Workouts, Members on March 3, 2010 by Fit 605 Inc

MBooms 1st, Sarah Wilde 3rd...nuff said

Last weekend two of our CrossFitter’s Mary Boomsma and Sarah Wilde competed in the South Dakota Power lifting competition.

We are proud to announce that Mary Boomsma placed 1st and Sarah Wilde stepped in for 3rd place in their respective classes. Mary and Sarah both trained specifically for this event in less than one month! Goes to show you that CrossFit will prepare you for anything at anytime. One of the elements of fitness under the CrossFit philosophy is “regularly participate in sports”.

We have a lot of members that will run 5k’s, marathons, triathlons; lifting events, play in recreational sports, etc…

What do you use your CrossFit Skillz for? What is your sport?

For results of this event and future events to come: visit http://www.usapl-sd.com/

March, Goals, Game Plan, GO

Posted in Members on March 2, 2010 by Fit 605 Inc

Browny and Bolge have lofty goals...CF games need we say more

It’s March…a new month…so you know what thats means…GOAL SETTING TIME!

This month pick 2-3 CrossFit goals to improve on (handstand pushups, muscle up’s, double unders, etc…) We are going to do something new this month to help you progress towards your goals.

Everyday during the warmup we are going to put a few things up on the whiteboard as normal and we are going to leave it up to you to add what you are working on for the month to add to the warmup. So everytime you come in, your goals will be programmed into the warmup.

Athlete of the Week

Posted in Members on March 1, 2010 by Fit 605 Inc

Ali is always ready to help others during the WODs

Congrats to Ali Bolger aka. Oprah!

Ali has transitioned to no bands on her Pullups during any WOD we throw her way. She is in the Paleo challenge and is really seeing the benefits of CrossFit training combined with Paleo eating.

Keep up the great work Ali! We are very proud of you.

Thank you for all you do.

We appreciate you and all you do for the CFSF community.

St. Patty’s Day Event & WOD

Posted in In the News, Members on February 24, 2010 by Fit 605 Inc

It was great to have you back Garrett!!

1st Annual GREEN, BEER, & BURPEE WOD

Hosted by CrossFit Sioux Falls

WHEN:
This event will be held on Saturday, March 13th at 7:00PM (there will be no Saturday morning adult classes), so be there or you won’t find your gold at the end of the rainbow!

WHAT:
This is a team WOD consisting of 2 guys and 2 girls per team. Each team must complete 400total air squats (2 sets of 50 per team member), 400 total burpees (4 sets of 25 per team member), and drink 20 beers in the process (5 beers per team member).*To start the WOD each team member must complete 50 air squats(The first person to go will complete 50 air squats followed by the second person and so on. The person before you must complete their 50 reps before the next person can begin. After you complete your first set of air squats you must crack open a beer and drink it. Once the fourth team member is done with their air squats, team member one can begin their 1st round of 25 burpees (so long as they have finished the first beer).Followed by 4 rounds of 25 burpees

Rules:
*Everybody must wear a designed shirt with a team name to compete in this WOD.
*Every team must supply their own beer (your choice/your cost).
*Every One brings a potluck item/items.
*Everybody must have a really good time.
*No puking (more than once). Ha-ha.

INFO:
This is for fun and everyone is encouraged to treat it as such. We would really like the whole gym involved even if that means that parts of your team would prefer drinking non-alcoholic beverages. The winning team will however get their picture taken and hung on a plaque
in the gym until the next year as we are hoping to make this a CrossFit Sioux Falls annual event.

If you have any further questions, please email me annie@crossfitsiouxfalls.com.

This is one WOD you definitely won’t want to miss!

CrossFlexx is BACK!

Posted in CrossFit Workouts, Members on February 23, 2010 by Fit 605 Inc

Back by Popular Demand…CrossFlexx.

We are going to bring it back this week with a Wednesday at 1130 to Noon class and she how it develops attendance wise. I am working on an evening class to accomodate the evening students as well so stay posted.

CrossFlexx is a great way to complement your WODs and lifts throughout the week. The goal develop effective mobility and flexibility strategies, improve ideal athlete positioning and movement set-up, and implement whole-body maintenance practices. We will utilize foam rollers, P&F stretching, PVC stretches, and much more. The initial structure of the class is a standard mobility warmup, followed by a couple effective stretch to work on, and finish with a flexibility work, all in 30 min. Prepare to free your body with limitations that have been holding you back in WODs and in daily activities.

Here is the updated description:

“CrossFlexx is designed to dramatically increase your flexibility, strength, mobility and muscular endurance. Flexibility is something that holds us back not only in our CrossFit workouts but in our daily life. When flexibility and mobility is limited it leads to fatigue, injury and restricts performance. CrossFlexx’s goal is to free yourself of limitations in movement and injury.

CrossFlexx will count as a class for the Part Timers. So hurry up and go UNLIMITED if you haven’t already.

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on February 22, 2010 by Fit 605 Inc

Let’s give it up for Chelle aka; ROACH as our next AOW!

Chelle has recently kicked her CrossFitting up in a big way. She is in the Paleo challenge and has improved her nutrition for the better. The result -her performance is increasing BIG TIME! Chelle starting flirting with no longer using bands for her pullups in the warmup’s and last week she finished the entire WOD with 150 pullups BANDLESS!

Roach you are doing awesome keep it up. We really appreciate you and all you do for the CFSF community.

Thank You

Practice what you Preach

Posted in Crossfit Philosophy, Lifestyle, Members on February 18, 2010 by Fit 605 Inc

Boy do I HATE Wall Balls, but I will still do them

The Biggest Oximorons in Life:
-The Fat Personal Trainer
-The Broke Financial Planner
-The Priest having an Affair

Personally I have always been a big believer in “Practicing what you Preach”. When I go anywhere I always ask whoever is trying to sell me something, “Do you have it? How do you like it?” If they say no or don’t like it I automatically lose interest. Do you?

So I came across this topic on Marksdailyapple.com

As regards to fitness; Does the physical appearance of a fitness or nutrition authority affect the worthiness of the message?

“Regina Benjamin, the United States’ 18th Surgeon General, is markedly overweight. She’s a highly trained physician who famously set up a medical clinic for Alabama’s poor hit hardest by Hurricane Katrina, and she’s unquestionably knowledgeable and experienced, but she’s also overweight. Does this negatively impact her role as the public face of health? Does her weight detract from the message?

Or take countless nutrition experts that fit the mold of the dietitian featured in this video? She’s educated, has dozens of books on nutrition and healthy cooking under her belt and, at least on paper, looks like an authority of sorts. But her physique (saying nothing of her healthy eating tips) doesn’t exactly instill confidence in her recommendations (as readers noted in the forum).

On the other hand what about someone like Jillian Michaels? Strong shoulders. Check. Trim waistline and ripped abs. Check and check. She must be doing things right? Right?” – Taken from marksdailyapple.com

Read this full article HERE

And give us your thoughts