Congratulations to Kacie Ziola for becoming the next Athlete of the Week! We had the pleasure of having Kacie workout with us for the summer. We have seen some great things for her in the last 3 short months.
Thank you Kacie for the hard work you bring and the positive attitude you always have.
Kacie is going back to school at Augie next week. We want to wish you the best of luck and hope you can come back and see us soon.
Today’s WOD:
So your pumped up and ready to follow the Paleo Diet. You read the book, CrossFit consistently, got your list of foods you should eat and are encouraged to avoid.
But, how the heck can you implement this new crazy diet in your REAL life?
What if you go out to eat? What do you do?
What happens when you didn’t go grocery stopping? What do you do?
What if you run and get fast food? What do you do?
What if you are at a party?
Life happens, we know that. We are not perfect. But at Paleoholics we are learning what works for YOU in YOUR life and if we educate ourselves and have a group for support and accountability we will succeed.
Tonight’s topic: “Paleo on the go” Bring a list of ideas and tips that have worked for you on the go. We will compile a BIG list of everyone’s ideas and tips that everyone provides.
See you tonight!
Today’s WOD:
Chuck is an animal!
Chuck is a constant positive presence in the gym. He works hard and always has a great attitude. Look out for some great results in the very near future from Chuck.
Thank you Chuck! We appreciate all your hard work.
Congratulations to Jeri Boe aka JBoe! I can’t stress enough on the keys to success with CrossFit are as follows: consistency, effort and coachability. Jeri embodies all three of them and some.
Jeri you are awesome and we appreciate everything you do for our CrossFit community.
Listen to what Jeri has to say about CrossFit Sioux Falls.
First Impressions
I was first introduced to CrossFit by a recommendation from a friend. She didn’t tell me much about the gym but that it was different and that I had to go meet with Chris. I had been a member of a globo gym for 2 years and had NO results. My weight over the last 5 years has fluctuated up and down by 30lbs but that was in no means due to exercise or a healthy lifestyle. I was in the need for a change!
Upon first meeting Chris I heard stories of people after a few months going from being able to do 0 pull-ups unassisted to 20 and people who were losing amazing amount of inches/weight. Chris flat out told me “after 1 month your pants will be falling off of you”. Of course I thought, “yeah right, great way to get me in the door,” but I knew I needed to do something to get in better shape and take better care of myself – but really in how poor of a shape was I that this guy and this gym with no normal equipment could cause me to have to buy new pants in a month. HA!
The first day Chris had me complete what they call the “baseline”. He explained the series of exercise that I would be doing and told me to “do it for time.” Not a problem… I had been an athlete all my life; I could do what he told me – no problem! Let’s just say that I walked away utterly embarrassed because I couldn’t finish and knowing that I HAD to return just to save face – but still a little skeptical about the pants falling off bit.
3 months of blur
After meeting with Chris I immediately signed up for my 3 classes a week but was very nervous, what had I gotten myself into?! I don’t recall my first WOD and as a matter of fact the last 3 months have been a blur. I believe that following my first full WOD at CrossFit Sioux Falls I became an immediate addict (I drank the Kool-aid) and it has all run together since. There are, however, bits and pieces though that stick out- some much like a sore thumb; the first time on box jumps and the absolute fear of losing a shin, Turkish get-ups (HUH?) and the dripping of sweat after each workout (ICK! – but in a good way). Ultimately I got through it all and have loved every minute of it – in a big way due to the support of the other members (now my CrossFit friends & family) – truly amazing!
Quick Results
Following my first 2 months at CrossFit I re-completed my baseline and was thrilled to be able to finish it in a time I was proud of my new time!
Being at CrossFit for the last 3 months has probably been 3 of the most amazing months of my life! In the first month of being at CrossFit, Chris proved himself right – I was in dire need of new pants! I quickly saw my times getting better, my confidence building and my body shrinking. After 3 months I lost a total of 10lbs, lost approx 4 inches from my waist and have dropped 2 pant sizes! As for the pull-ups that Chris told me about, that wasn’t a lie either. I have now set a goal for myself to complete a series of unassisted pull-ups within the next 2 weeks. I’m excited to see what the future holds for me – and know that CrossFit is DEFINATLY going to be a part of it!!
Jeri Boe – Member since May 12, 2009
Today’s WOD:
Nick is BEAST with the Kettlebells:-)
Congratulations to Nick Liesinger!
Nick has been in the running for this honor every week for a long long time. He is one of the most consistent people I know of. He puts in extra work stretching, with his pull-ups and handstands. He is always willing to lend a helping hand when needed.
Nick has a great story about his fitness journey. He has lost about 79lbs in the last year and a half. Most of the weight was actually before CrossFit but he came and hit a plateau! A plateau is working out hard and not getting any more results. It sucks!!! He joined CrossFit and is burning body fat and building muscle like he never has in his life.
Nick you are awesome and we appreciate you.
Today’s WOD:
Congratulations to Garrett Strating!
Garrett is one of the top performers consistently at the gym. He brings the effort and intensity every workout which pushes him to new limits in his fitness. Whenever you want a good role model for CrossFitting look to Garrett.
Thanks Garrett we appreciate you!
Today’s WOD:
Congrads to Hali Watson!
Hali won the Most Improved for the Cindy Challenge on the Women’s division. Hali improved 100% going from 11 rounds to 22 rounds!!!
Today’s WOD:
50-40-30
Kettlebell Swings
Box Jumps
Pushups
Situps
Congrads to Molly Johnson!
Molly has seen significant results in her fitness since coming to CrossFit back in March. It is a direct result of two things: Consistency and Hard work. CrossFit is definitely HARD work, but it is also very simple. Do what Molly does: show up + work hard and the results will happen (much sooner than later)
Molly you ROCK and we appreciate you. You’re definitely not a grandma:-)
Today’s WOD:
Congratulations to Caiti Kean!
Caiti has been with CrossFit Sioux Falls for just over a month. Every week she is improving on her times, pullups, or putting more weight on the bar. Caiti is a consistent FULL TIME member, has a great work ethic and awesome attitude. I can’t wait to see what she can do it in 6 months!
Your Awesome girl!
Today’s WOD:
This is a well deserved one!
Congratulations to Amber Frerichs!
If you want to meet someone who probably has the best attitude, work ethic, and all around great person to be around…then meet Amber. I couldn’t handle another week of her not being Athlete of the Week.
Amber has made a decision to improve her life and she does it well. The results are happening for her and the sky is the limit!
Keep it up Amber! We appreciate everything you do.
Today’s WOD:
cfsiouxfalls.com 