Give it up for Kylie Sutton as our newest Athlete of the Week!
Kylie is one of the hardest workers every time she works out (and one of the fastest at burpees). Not only that but she comes early, stays late, and is always ready to encourage and motivate her fellow CrossFitter’s.
Thank you Kylie for everything you do we appreciate all your encouragement, commitment and hard work!
Today’s WOD:
A little dirt never hurt nobody!
How do you make CrossFit apart of your life?
What are some tips you would give that works for you?
Life can get crazy at times…work, family, friends, bills, kids activities, homework, holidays, no time….etc.
Bottom line is you get it done or you don’t.
So how do you do it? The great thing about our community is we support each other, learn from each other, and get better together.
We are moving into one of the busiest times of the year. It’s time to stick together now more than ever!
Let’s hear it!
The holiday season is approaching us…are we ready for it?
They say the average American gains 7-10lbs from Thanksgiving to New Year’s Day….yikes!
Has that happened to you?
Want to learn how to stop it?
This Saturday at Paleoholics we will be covering Paleo Thanksgiving Success Principles.
Which will include:
-Important Facts to know
-Common Pitfalls and how to solve them in advance
-How to explain Paleo eating to your family and friends so they won’t grill you on why you should “cheat”, if you don’t want to
-Holiday Recipes
-Rules to stick with to stay on track
-And much more
Bring your ideas and questions ready to go. It is going to be a can’t miss event.
See you there!
Our “Athlete of the Week” is Michael Brownfield! He works out hard everyday! He comes early and stays late. Michael is a natural athlete who is committed to getting stronger, faster and better. He is one that everyone looks up to on the whiteboard.
This man is an inspiration to all of the athletes in our community and we are lucky to have such a motivated man.
Go Mike B!
Ever tried a single leg deadlift? Great job Liza!
The Paleo/Zone! CFSF are you ready to help us kick start the revamped “Paleoholics” Program.
Well, now’s your chance to get in on the ground level and make some awesome improvements in your diet, performance and health. Learn how to eat to prevent Diabetes, Cancer, Heart Disease, Auto-Immune Disorders and much more all while improving your “Fran” time!! You will learn the basics of the Paleo and Zone Diets, how they work separately and what they can do when put together.
No matter what your goals are, this program can and will work for you. Chris and I are going to participate as active “Paleoholics”, so you’ll get to see what we eat and watch us reach for our goals with you.
The new and improved “Paleoholics” officially starts on January 9th, but in order to be part of our first round you MUST attend this introduction class! If you decide to join our Paleo Posse you will get a specially designed journal, classes tailored to what YOU want to know, supermarket tours, challenges (with prizes), Paleo recipes and snacks, and MUCH, MUCH more!
Bring your friends, family, co-workers, etc too, it’s open to EVERYONE and this Saturday is FREE! There is no one that will not benefit from a Paleo eating style.
Come and see what we have to offer!
IMPORTANT INFO:
What: “Paleoholics” Introductory Class
When: Saturday, November 14th at 10:30am
Where: CrossFit Sioux Falls Headquarters
Who: You, your family, friends, coworkers, the entire community
Lets give it up for Jennifer Axtman as our Athlete of the Week!!!
From the 1st day I met Jen she was determined and committed to reaching her goals…and boy is she on track! Every time I see her step foot into the gym she is focused and ready to kick her butt! Not only that but she always encourages and motivates others in the process.
Jen you are doing fantastic and we are lucky to have you be a part of the CrossFit Sioux Falls community. Keep up the great work and inspiring others in the process to hitting your “skinny plans”:-)
Becoming a great CrossFit athlete, is much more than the shoes you wear:-)
Tuesday we talked about the characteristics of “What makes a Great CrossFit Coach?”.
Today’s we want to know from you. “What makes a Great CrossFit Athlete?”
Lets get some discussion going…
Casey is always ready to push you to YOUR next level!
We would like to take the time to officially welcome Casey Mouw as our newest addition to the CrossFit Sioux Falls training staff. Casey is currently a collegiate wrestler at Augustana College going for his B.S. in Fitness Management. Casey has proven himself to not only be a great athlete but a fantastic coach as well. We are very lucky to have him be apart of our community.
Read more about Casey on his bio HERE
What makes a GREAT CrossFit COACH? Casey, Cody, Annie and myself uphold professional standards, that “raise our game” in the field. Every day we focus on living by these key principles to live by to provide “Our Best”
1. Teaching
• Effectively instructs and articulates each movement.
• Focuses on key points and avoids over emphasizing subtle nuances.
• Uses the CrossFit progressions for teaching the more complex movements.
2. Visual perspicacity
• Keenness of mental perception and understanding; discernment; penetration
• Has an excellent ability to discern both gross and subtle form faults.
• Does not miss things and knows what to look for in each movement.
• “The Hawk” – have a mental check list, move around, look at everyone, try to catch everything and pounce on it.
• Without the ability to “see” your training will be sub standard.
3. Presence, voice, command
• Speaks loudly and clearly at all times, modulates voice well, is confident, engaging, commanding.
• Talks just enough to be effective and not at the expense of keeping people moving.
• Demonstrates training as a performance: Be the big YOU (authentic but big), Modulate voice and presence for effect.
• Side note: Training as marketing. You are “on.”
4. Attitude
• Is neither hypercritical nor overly lenient on standards = Balance “form nazi” with celebrating small improvements. Not saying something is good if it is not good, not ignoring small improvements in the right direction.
• Has the ability to genuinely engage a group/individual. Tunes into the personality of the trainee… not all treated the same. At the very least treat trainees with some humanity, conversation, know names etc.
• Is fun and interesting, enthusiastic, smiles, and elicits smiles from others. Gets people moving well or towards well and gets them to enjoy it. Obvious passion for training
5. Managing a Group
• Fosters and maintains group/class cohesion.
• Keeps interest of all at all times, despite difference in experience and ability.
• Engages students by helping them see what he/she sees. Runs the group as a classroom. Create your future trainers. Ex: Heavy Days – teach the major cues then gest people to watch each other – involve them as trainers.
6. Demonstration
• Ensures consistency between what he/she describes and what is demonstrated.
• Trainer knows his/her limits for demonstration but can find a suitable example to replace him/herself while maintaining credibility.
• When using self for demo, does so briefly and then orchestrates the group verbally so he/she can walk around and see others.
(-Courtesy of CFLA and CF.com)
Did we miss anything? Have anything to add? Let us know.
Today’s WOD:
Look at those awesome pushups!!
Congrats to Jaime Knutson!
This well deserved recognition is long overdue! Jaime has been such a great person within our community for a long time. She is consistent, accountable and committed to CrossFit. It has really paid off for her she is stronger, slimmer and more athletic than ever before. We feel so blessed to have Jaime in our CrossFit Family! She is an inspiration and I can’t wait for all the wonderful things she has and will continue to accomplish here (especially since she is a full timer now)! Great Job Jaime!!
Today’s WOD:
cfsiouxfalls.com 