Archive for the Members Category

Your Coaches Do Make a Difference

Posted in Crossfit Philosophy, Lifestyle, Members on December 15, 2010 by Crossfit Sioux Falls

So here is an interesting little tid’bit’o information found on the world wide web. (http://www.sciencedaily.com/releases/2010/01/100106193328.htm)

To sum it up “a negative lifelong attitude towards physical activity can be determined by either a good or a bad experience, based on the personal characteristics of the coach or instructor.”

Take a moment and try and think back to the days you wrinkled your nose when the topic of “fitness” came up…

Did you have a Debbie Downer bringing you down?
Maybe they went out of their way to embarrass you or treated you unfairly?
Maybe there was just a consistent lack of energy and enough of a negative influence to leave a bad taste in your mouth. It could have been one bad experience and it could have been a lengthy reign under the spell of one.

As FTS might say… “Homie don’t play that….”

Any existing bad mojo or not… we are all very fortunate to find such a positive sanctuary in CFSF. The coaching staff is truly emotional invested in the day to day operations in that joint. We care all of the athletes that let us train them and appreciate what you do. We hope to inspire you and get you to results that maybe things got in the way of before. Enjoying yourself is a must, it’s what keeps the “buzz” alive at the box. Show up with a smile, chat it up with great peeps, get your warm up on, wreck shop, do things you once thought you couldn’t, earn complete exhaustion, wonder if today is the day you puke, make a sweat angle, rehash the WOD with your fellow athletes, mix in a PR here and there, and look forward to the next one. That’s good livin’…

I’m sure most of us can instantly remember our old PE coach back in school…you know, the one with the whistle, cleats on 24/7, and some shorts that left us worried about indecent exposure. Or maybe it was a coach of some team from back in the day… a personal trainer? Heck…let’s be honest, was the negative Nancy the same person you see in the mirror???

Any how… take a sec to leave your story and give a shout out to your fellow athletes and coaches you look forward to each visit to the box. If we get enough blog replies Casey and Mike have agreed to wear those same “PE coach” shorts to a class very soon!!!

Cheers to earning a healthier and happier you…and enjoying the ride,

MattyB

Who is your CrossFit Sioux Falls CheerLeader???

Posted in Crossfit Philosophy, Lifestyle, Members on December 14, 2010 by Crossfit Sioux Falls

Its a bird, its a plane, NO...its LDs CF CheerLeader Perry!!!

Okay everyone…they are out there. Could be a family member, a co-worker, your neighbor, a friend of a friend…

Who is your CrossFit Sioux Falls CheerLeader?

Tell us about them:

-Do they support your CF efforts? How?
-Do they talk how they are going to start soon??? And they don’t.
-Do they NOT support you? (Sometimes, believe it or not, they DONT support you) Why don’t they?
-Were you a former CF CheerLeader and now you have seen the light? How did you do it?

Sound off CFSF. Paint us a picture:-)

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on December 13, 2010 by Crossfit Sioux Falls

Congrats to Niki Van Roekel for becoming our next Athlete of the Week!

Niki has been CrossFitting with us for just about a year (start date 1/8/2010). And from the 1st day she walked in our doors we knew she had the mindset and athleticism to be a CF Champ!

Niki is exactly that…a champ! She works HARD, inspires others, cheers on her fellow classmates and friends and is such a positive influence for CFSF!

Niki thank you for all you do and bring to the CFSF community.

We appreciate YOU!

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on December 6, 2010 by Crossfit Sioux Falls

AOW Pose

Congrats to Kelli Parks from becoming our next CrossFit Sioux Falls AOW!

Kelli aka FIT B*tch is one of those AOWs that could have happened a long time ago.

Kelli is one of the most tough, motivated, positive and fun people to be around at the box. As she approaches her 1 year anniversary on Jan 4th, we have seen such amazing improvements in her strength and conditioning. We are so excited for what year 2 has to bring as well as the rest of her life.

Kelli thank you for all you do and bring to the CFSF community.

We appreciate YOU!

When you show up early…

Posted in Crossfit Philosophy, Members on December 2, 2010 by Crossfit Sioux Falls

Happy Holidays from Rambo

Believe it or not, there are a lot of peeps who actually show up early for a class! When I am coaching, most people start the warmup early and with the extra time I’ll notice people standing off in the corner or chatting it up with someone else who is also early or just hanging out. If you are early (or hanging out after), this is a great time to work on your weaknesses or do some extra warm-up.

I was researching other CF’s and found a very cool blog about what to do with idle time when you show up early for a class.

“My favorite thing to do before every workout is a 1000m nice and easy row and then 50 GHD sit-ups/50 hip extensions. I break it up anyway I want. I am not in a hurry to get it done. It’s a great little accessory warm-up up to strengthen the hips, abs, and back. I rarely get sore from GHD workouts anymore. Give it a try! Or…. try rolling out a bit…or…practicing some gymnastics moves….or….going for a jog around the block with a friend…..or……working on your shoulder flexibility……etc, etc, etc. You get the idea. Of course, you can always just come in and chill out until your session starts. Nothing wrong with that either! It’s your gym. Use it as you see fit. Whatever you do…. Don’t download Angry Birds onto your cellphone. You’ll never get anything done if you do”

Found at: http://crossfitoneworld.typepad.com/crossfit_one_world/2010/11/idle-time.html

Happy Thursday!

POST WOD Soreness???

Posted in Crossfit Philosophy, Lifestyle, Members, Nutrition on December 1, 2010 by Crossfit Sioux Falls

GHD situps can really make you SORE the next couple days after

CrossFit is HARD!!!

CrossFit makes you SORE! Sometimes really SORE!

One of the questions we always get when someone first signs up and understands that they will be sore in the beginning is, “What can I do to help with the SOREness?”

Most of us are pretty conscientious about preparing for an upcoming competition/CrossFit WODs, special athletic event or particularly grueling training session. We build our stamina. We hydrate. We take on extra fuel. We get a little extra rest.

But how much attention do you pay to the hours and days after you finish that century ride, alumni soccer game or 20-mile training run or Wed’s WOD?

Do you collapse on the couch, spent, and indulge in a double cheeseburger with fries to celebrate your achievement and the extra calories you burned?

Well we have a few TOP things to do to help with recovery and SOREness. Here YOU go…

1- Active Recovery: When we say “Rest Days” that does mean sit your *ss the couch and watch TV or go on the internet all day. “Rest Days” now means active recovery.

Under no circumstances “should anyone just stop,” says Lynn Millar, a professor of physical therapy at Andrews University in Berrien Springs, Mich. Although conventional wisdom calls for stretching muscles while they’re warm, Millar has found that some people need an additional, gentle stretching session later.

“It may be more important to do some of that stretching three hours later,” she says. “That may help better at preventing that tightness or lack of range of motion.”

In a small 2008 study of women rock climbers, French and Belgian researchers found that active recovery – in this case, pedaling a stationary bike – removed lactate more quickly than other methods and led to better performance when the women went back onto the climbing wall 20 minutes later

Items that are MANADATORY for you to have:

Lacrosse ball
Foam Roller
-PVC pipe/broomstick
-Stretch band

2- Ice Baths: Ahhhhh this is HARD to do but gosh darn it, it works!

Nothing feels better on sore muscles after a tough workout than a hot shower or, if you have access to one, a steaming whirlpool. Haven’t we seen pro athletes doing this for years? Unfortunately, it may be the wrong way to go. It seems wherever you go now, someone is touting the benefits of an ice bath or, more technically, cold-water immersion.

It seems intuitive that cold would reduce the inflammation in overworked legs. Distance runners swear by the practice; they’ve been standing in buckets of icy water after races and workouts for years. An ice bath “constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown,” top ultra-marathoner Nikki Kimball wrote in Runner’s World in 2008. (For ultra-wusses like me, Kimball notes that she wears a down jacket, a hat and neoprene booties and drinks hot tea during her 20 minutes in a 50- to 59-degree tub.)

3- FISH OILS:
* Reason #1
* Reason #2

4- Chocolate Milk: It does a body good…actually it does:-)

Nancy Clark, a registered dietitian and author of “Nancy Clark’s Sports Nutrition Guidebook,” says chocolate milk provides fluid, carbohydrates (sugar) to replenish your body’s supply, protein to promote muscle healing and the sodium that you’ve sweated away. Plus, it gives you that sated feeling that other products may not. A small University of Connecticut study found that fat-free chocolate milk seems to protect muscles better than a carbohydrate recovery drink.

http://www.washingtonpost.com/wp-dyn/content/article/2010/11/09/AR2010110903278.html

CrossFit Sioux Falls – Athlete of the Week

Posted in Members on November 29, 2010 by Crossfit Sioux Falls

Congrats to Carmen Vellinga for becoming this week’s Athlete of the Week!

Not that we are trying to keep it in the family, but we DID!

Carmen is succeeding her daughter, AI last week’s AOW, because they carry not only have mother/daughter similarities but CF similarities as well. All of the hard working and positivity traits that AI possesses was definitely handed down by her mother Carmen.

We have had the pleasure of seeing Carmen grow leaps and bounds over the last 10 months. She has battled through various wrist and low back that would have stopped most people but not Carmen. She has the mindset that nothing will stop her on her way to achieving all of her FITness goals. And with that she improved her strength, endurance, flexibility and nutrition and it now paying off!

Carmen thank you for all you do and bring the our CFSF community.

We appreciate YOU!

Ready or not, feasting season is here…What are you going to do about it???

Posted in Lifestyle, Members on November 26, 2010 by Crossfit Sioux Falls

This weekend WODs will get you on the right track for the holiday season

Article found at: medicinenet.com

_____________________________________________________________________________________________
It happens every year about this time. The air gets nippier, the days get shorter — and your jeans start getting tighter.

Ready or not, feasting season is here — that seemingly endless time of temptation that starts with Halloween candy and continues with Thanksgiving stuffing and pies, merry-making treats, then New Year’s toasts. Even beyond Jan. 1, there are Super Bowl chips and dips and Valentine’s Day chocolates to contend with.

“We have four months of constant feasting,” says Roger A. Clemens, DrPH, food science expert for the Institute of Food Technologists. “If we do feast, as many people do, without control, then we set ourselves up for bad patterns, ill health, and weight gain.”

Statistics for how much weight Americans tend to gain during the end-of-the-year festivities vary from 1 pound to 10, but it’s undoubtedly a tough time for anyone trying to eat healthfully.

And then there’s exercise. According to the National Center for Health Statistics, most Americans — 59% in 2003 — do not engage in vigorous, leisure-time physical activity. Add in the time demands of the holidays and the urge to stay inside because of the weather, and you have a recipe for even more inactivity.

With all this working against us, just how can we keep from overeating and underexercising during the Halloween-through-Valentine’s Day season? WebMD asked some health and fitness experts for advice.
Dietary Downfalls

First, it’s important to understand why it’s so hard to keep up healthful habits this time of year. During the fall and winter seasons, the experts say, many factors combine to increase the urge to overeat. They include:

Food-focused celebrations.
We normally socialize with friends and family using food and drink, says Clemens. And on special occasions, such as holidays, the availability and quantity of social fare increases — raising the temptation to overindulge. The pressure to give in can be great, as we don’t want to put a damper on the merrymaking or disappoint loved ones who have toiled to present good eats. The alcohol served at many social events can also destroy our resolve to eat in moderation.

Stress.
As if there weren’t enough stress in everyday life, holiday obligations and expectations add to the strain. “In an effort to ensure that you have the perfect holiday, you’re doing all these extra things, like making sure you have the right decorations out and making sure your cards are done,” says Bethany Thayer, RD, a spokeswoman for the American Dietetic Association. “All that extra work can be overwhelming. It can add to the stress, and the stress can lead to the overeating.”

Exhaustion.
The demands of fall/winter festivities can leave people feeling sluggish and sleep-deprived. And when people are tired, they’re more likely to overeat, says Amy Schmid, MA, RD, program director of nutrition communication for the Dairy Council of Nebraska.

Emotional eating.
Schmid says some people use food to soothe sadness, anxiety, dissatisfaction, or loss. Others simply use any celebration as an excuse to overindulge, says Janet R. Laubgross, PhD, a clinical psychologist specializing in weight management in Fairfax, Va. They think, “‘Oh, I get to indulge because it’s Halloween’ or ‘I get to indulge because it’s Thanksgiving,'” she says, noting that holiday marketing of food and consumerism contributes to the excess as well. Also, Thayer notes, when people who are trying hard to eat healthfully fall off the wagon, many get frustrated and give up on healthy eating.

Cold weather.
Some people crave high-calorie comfort food and drink when the mercury dips. “It’s comforting to eat stuffing, pumpkin pie, or your grandmother’s high-calorie salad,” says Schmid. “It makes you feel good. It makes you remember the good days.”

The same factors that contribute to overeating can also lead to physical inactivity.

“The No. 1 reason people report for not exercising is lack of time,” says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise.

And, of course, overfull stomachs from all that holiday feasting, as well as stress, exhaustion, and cold weather, can dampen the best of workout intentions.

3 Keys to Survival
To make the feasting season a healthier one, experts say, it’s important to do three things: Practice awareness, manage your stress and emotions, and plan in advance.

1. Practice Awareness
•Be conscious of what you eat and how much, says Karmeen Kulkarni, MS,RD, BC-ADM, CDE, president of health care and education for the American Diabetes Association. Allow yourself some special treats on the holidays but have moderate servings. When there’s a lot of food available, try an appetizer-sized helping of each dish instead of dishing up a full serving.
•”‘Tis the season to be realistic,” says Schmid, noting this is not the best time for weight loss. She recommends trying to maintain weight instead of lose it.
•Be sure to keep it all in perspective, the experts say. “Even though it’s the holiday season, it doesn’t mean for the next three months, you can do whatever it is you want,” says Thayer. “Allow [some treats] for the special days, but then get back into your healthy routine the next day.”
•Always look for opportunities to move, says Bryant. For example, take a brisk walk whenever you get a few minutes; stand up and move around while you’re on the phone call; and walk to a co-worker’s desk instead of emailing him or her.

2. Manage Stress and Emotions
•One way to keep stress at a minimum is to lower your expectations about holidays. Ask for help to lighten your holiday schedule. Host a potluck holiday meal instead of cooking dinner. Or serve it buffet style instead of having a sit-down meal.
•Learn to say “no,” in a courteous manner, to activities and food that aren’t in your best interest. “People may grow to respect it, and may even emulate it,” Clemens says.
•If you’re sad about a loss, turn to people for comfort instead of food. “Invite a new member to your holiday table,” says Schmid. “Maybe it’s not the same without a loved one, but think of new traditions.”
•At social events, don’t fill silence with food. “Many people will eat and drink any beverage because they don’t know what to say or how to act,” says Clemens. Instead, he recommends making an effort to really get to know people, beyond superficial small talk: “When we do that, we actually have the tendency to eat less,” he says.
•Another way to deal with emotions is to make sure exercise remains a priority in your life. Exercise can be a great stress reliever.

3. Plan in Advance
•Eat a little before you go to a holiday gathering; hunger can undo the best intentions.
•Also, avoid sources of temptation whenever you can, says Thayer. After visiting a buffet, leave the room that’s filled with food. If there are sweets in the office break room, don’t go there. If you’re given unhealthy food as a gift, bring it to the office to share.
•If you’re traveling for the holidays, pick up some healthy, portable snacks at the grocery store before you leave so you’re less likely to be tempted by unhealthy options.
•Think about what really matters during this busy time of year, and plan accordingly. “Figure out what you absolutely have to do, because there always are some obligations,” says Laubgross. Then let go of the rest.
•Also, schedule a brisk walk or hike after a holiday party or meal. “Five minutes of exercise is better than 20 minutes of nothing,” says Schmid.

The Bottom Line
The bottom line, the experts say, is to try to maintain a healthy lifestyle both in and outside of the fall/winter feasting season. Constant weight gains and losses can be harmful to your health and your psyche.

The best way to survive the feasting season? Keep in mind that celebrations are really about family and friends — not food.
“We need to instill in our social events that balance, moderation, and variety are key to better health,” Clemens says.
__________________________________________________________________________________________________

Anything to add?

What “used” to be your downfalls?

What are your solutions for this holiday season???

Happy ThanksGiving!

Posted in Members on November 25, 2010 by Crossfit Sioux Falls

The unveiling of the Paleo Winners

We all have so much to be thankful for. Take this time to remember and give thanks to everyone and everything you have to be thankful for.

From everyone at CFSF we are Thankful for each and everyone of our members. You guys are the reason why we are so successful at what we do. We love all of you and couldn’t be prouder of your heart, dedication, and spirit to CFSF.

Post your thankfulness to comments.

A Paleo Thanksgiving!!!

Posted in Lifestyle, Members, Nutrition on November 23, 2010 by Crossfit Sioux Falls

Pre WOD Mobility at its finest

This blog was taken from Robb Wolf’s website:
For a full list go to THIS

Thanksgiving is only days away

I love Thanksgiving. A grand excuse to spend the day in the kitchen creating delicious food for the people I love is a holiday I can get behind. Thankfully, staying Paleo at Thanksgiving is easy enough. Most of the dishes traditionally served are naturally Paleo with a few easy modifications. The big culprits to watch out for? Bread, stuffing, mashed potatoes (maybe) and desserts.
Bread: just skip the dinner rolls. Most of the time, these are an afterthought anyhow. Who wants to eat a store-bought, over-processed gluten bomb when there are countless other great dishes to fill your belly? Don’t even bring them to the table. And if you’re at a relative’s house just stick the package of rolls under a nearby throw pillow. No one will even miss them.

Stuffing: this one can be a little more tricky. Everyone wants stuffing. Or is it dressing? I grew up in south Georgia and it was only ever called stuffing in my house, although not once was it actually stuffed inside anything. I love the idea of stuffing inside the turkey, soaking up all that juicy goodness, but if we’re not using bread or grains of some kind, that technique is hard to do justice. So we’ll stick with the stuffing-on-the-side concept of my youth. A super yummy grain-free, dairy-free recipe is below!

Mashed potatoes: if you’re avoiding nightshades or just trying to keep it low-carb/dairy-free, mashed potatoes can be a booger. I’d like to propose an alternative: mashed sweet potatoes! Yams and sweet potatoes are another traditional thanksgiving food (although in my youth they were always smothered with corn syrup and toasted marshmallows), and one that can be made into a delicious Paleo-friendly dish. Bake (or microwave) sweet potatoes, peel and mash them, mix with coconut oil or grass-fed butter, cinnamon, ginger, nutmeg and a touch of maple syrup and you have one delicious side dish (or main dish, if you’re visiting my plate).

Desserts: if you enjoy pumpkin pie for dessert at Thanksgiving, you’re in luck. It’s super easy to make a really satisfying Paleo version. Sarah from Everyday Paleo has a great recipe plus a demo video on her version of pumpkin pie. I made something similar recently and for the crust, used almond flour and coconut oil. Yummmm. My husband couldn’t even tell it wasn’t a graham cracker crust.

A delicious, foolproof Paleo Thanksgiving
I’ve taken the traditional Thanksgiving menu from my youth and made a few tweaks. Here are some great, tried and true recipes from around the Web.

•Pre-dinner munchies: Italian sausage skewers, Bacon-wrapped almond-stuffed dates, Deviled Eggs (Fat Guacamole Devils would also be welcome), shrimp cocktail, olives, nuts
•Alton Brown’s roast turkey (video)
•Cranberry sauce
•Holiday yams
•Tarragon green beans
•Pumpkin pie
•And finally, stuffing!

Savory Sweet Potato Stuffing
Serves: 8
Time: about 2 hours (40 minutes hands-on time)

This has all the savory depth of flavor you’d expect from a traditional bread stuffing, and you’ll recognize familiar fall flavors in there, but get ready for some unexpected notes: the burst of sweetness from the raisins and the crunch from the pecans.

Ingredients
•4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
•4 tablespoons olive oil
•salt & freshly ground pepper
•4 celery stalks, thinly sliced
•2 medium onions, chopped
•1/2 cup dry white wine
•8 oz. country style (not in a casing) pork sausage
•2 large eggs, beaten
•1/2 cup chicken broth
•4 tablespoons golden raisins
•3 tablespoons chopped fresh sage•1/2 cup chopped pecans
Directions
1.Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
2.Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
3.Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
4.Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.