Congrats to Amber Brown!
This AOW is very special to Annie and I. When we moved to Sioux Falls 2 years ago she was one of a few people that we were friends with, and she was one of our 1st members at CFSF!
This is also a bitter sweet AOW Amber is training for a new job and will be leaving Sioux Falls for over a year and we are really going to miss her.
Thank you Amber for all you have done and brought to the CFSF community.
Between our 7 Coaches we have OVER 20 CERTifications!
At CFSF we pride ourselves on continuing to up the quality at our box. The types of things we constantly strive to improve on are:
-Warm-up and WOD programming
-Challenges
-Events
-Equipment
-Decor
-Service
-And last but definitely not least, QUALITY of Coaching by furthering our education
To be the best coach it takes:
-A high commitment to continually furthering your education
-Loads of experience
-Practicing what you preach.
Well here is CFSF Coaches Resume thus far in the last 22 months:
-As the picture caption states above, of our 7 coaches we have OVER 20 certifications!
-We have coach’s well over 750 students and have had OVER 30,000 workouts at our box!!!
-Every single coach at CFSF does CrossFit at least 5x a week…every week!
Yeah, I bragging a little, but I am proud to be surrounded by such committed, hard working, generous, high integrity, inspiring people.
Thank you Annie, Casey, Booms, Browny, Liza and Cody.
Congrats to Angie Sonnenschein!
This is another long overdue AOW. Ang has been with CFSF since June of 2009!
Angie is a model CF Athlete: she works out HARD every single class she attends, she demonstrates excellent form no matter the weight/movement, she will be the 1st person to help a fellow CF’er out and cheer them on, and she is as tough as they come.
We could go on and on about Ang and how great we think she is but everyone at CFSF would simply like to say, Angie we thank you for all you do and bring to this awesome CFSF community.
We appreciate you!
From Browny and Rambo:-)
Congrats to this weeks AOW…Angela Hoff!
They are a lot of people out there that know about CrossFit and wait a while to finally step up to the plate and try it. And when they do I love to throw it in their face and say, “What took ya sooo long???” And that is exactly what happened to AHoff.
I met AHoff last summer of 09. She was just, “Doing her own thang”. Fast forward to to April 2010 and she finally pulled the trigger. And the first thing I said was, “What took ya sooo long???” Fast forward to today and she is the ever coveted Athlete of the Week.
Way to go AHoff. You are such a positive and motivated CrossFitter. You work hard, inspire others and we always look forward to seeing you at the WODs. Keep the up the great work!
Thank you for all you do and bring to the CFSF community.
We appreciate you!
BTW – What did take you sooo long?
Nothing like a weighted plank finisher to bond with your fellow CFers
Many of us have had a variety of different experiences of what it means to be a “group fitness” class.
Over the years we have all tried yoga, pilates, spin, circuit training, and more. I have never experienced group training that even came anywhere close to the experience at CrossFit Sioux Falls.
I never had anybody cheer for me in spin class.
I never faced a seemingly overwhelming obstacle in yoga that caused me to bond with my classmates.
I never accomplished anything in circuit training that caused me to have a new outlook on my life and capabilities.
In none of those classes was I ever overcome with emotion watching a fellow classmate lay it all out there in pursuit of bettering themselves.
All those things happen at CFSF — all the time.
So why is it so different?
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Making progress in the gym is the most basic goal of everyone here at CFSF.
Gains in the gym are the simplest, most direct measure this progress; better scores prove that training hard, eating clean, and taking care of yourself all equates to improved fitness. Keeping accurate records of your workouts and results will help to track this, as anyone who journals will tell you.
Keeping track of scores and times on daily WOD’s is a good place to start, but with the variation of CrossFit training, it’s sometimes difficult to put all of those numbers to use.
How much time have you spent looking for a specific score through all of those pages of workout journals?
Sometimes you may find a time or weight that you thought was your current personal record (PR), but it turns out that you could’ve done much better. Without consistently adding weight each time you perform a lift or finishing faster each time you do a certain WOD, you really won’t get any better.
To help with this, we’ve put together some super-cool record sheets which include nearly all of the lifts that we will practice and use in WOD’s. Each different lift is broken-up by reps, so you can know your true PR for 5, 3, and 1 reps respectively.
These sheets have been added to the blog’s list of forms titled: “Personal Lifting Record Sheet” , and we encourage everyone to print and add them to your journal. We will soon also be adding record sheets for all of the named/whiteboard WOD’s so that you can keep track of those scores.
NOW IS THE TIME for many of you to begin utilizing these great tools to aid in your success.
Keep working hard!
By: Casey Mouw
Also, re-read:
–CFSF Rules to Live By at the Box…Journaling Your WOD is MANDATORY!
Congrats to Tyler Resch for becoming our next Athlete of the Week!
Tyler has only been with us since June of this year. Tyler was a collegiete rower for the University of Wisconsin. And if any of you know any collegiete rowers, you know they are tough as nails and have a tremendous cardio output. While blowing by everyone on the rower!
Every week Tyler continues to build on his strength and conditioning while putting up very impressive times and scores for doing CrossFit for such a short amount of time.
Tyler, thank you for all you do and bring to our CFSF community.
We appreciate you!
Congrats to Doc Rob Mccoy!
I will agree, this may be the most overdue AOW in the history of CFSF!
Doc Rob has been with us since March of 2009 and came to us with some lofty goals. One being to get back to his high school shape as a 4 sports athlete, I think he would agree he can now say that today’s Rob could give the ol’ High School Rob a run for his money.
What can we say about Doc Rob…ALOT!
He is a fierce competitor, positive teammate, one of the 1st people to help out, he practices what he preaches, tells people about CF wherever he goes, and he has helped well over 50 CFSF athletes stay healthy, being our go to chiropractor. We could go on and on about him.
Doc Rob thank you for all you do and bring to this AWESOME CFSF community.
We appreciate you!
Lets give a CFSF round of applause to Liza Nelson.
This next weekend Liza will be heading down to Kansas City to receive her CrossFit Level 1 Certification.
CrossFit Sioux Falls is so proud of you Liza for this great accomplishment. You raise each and everyone’s athletic and personal game to a higher level at CrossFit Sioux Falls. Your intensity, encouragement and character is such a positive influence on all of us.
Liza, you are an amazing athlete, CrossFitter, and our Endurance Coach. We have had the pleasure of watching your progress and improvement since the 1st day you walked into CFSF. We are so thrilled to see you take this next leap!
Thank you for all that you do!
Lets give her some words of encouragement CrossFitters.
Here CrossFit Resume after this weekend:
-CrossFit Level 1 Certified
-CrossFit Running and Endurance Certified
-CrossFit Movement and Mobility Certified
-CrossFit Nutrition Certified
-Member of CFSF FTS Team 2010
cfsiouxfalls.com 