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Can you Save your Own Life if you “HAD” to?

Posted in Crossfit Philosophy, Members on September 23, 2010 by Fit 605 Inc

Have You Got What It Takes???

One of the central claims in CrossFit is that the fitness you get by participating is “functional.”

Well, what should the measure of functional be outside of the gym?

In 1926 a gentleman by the name of Earle Liederman published a book in which he claimed that every man should be able to save his own life (sorry, ladies – back in the day women couldn’t save their own lives), and he included the 5 benchmarks that would ensure that you could count on yourself in the event of an emergency – they include standards for:

-swimming
-running
-jumping
-pull ups
-dips

Liederman claims that “If [a man] can accomplish these things he need have no fear concerning the safety of his life should he be forced into an emergency from which he alone may be able to save himself.”

Look HERE to see how you measure up. Ladies too.

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CrossFit Sioux Falls – Athlete of the Week

Posted in Members on September 20, 2010 by Fit 605 Inc

Congrats to Barb Paa for becoming this week’s AOW!

We all look forward to seeing Barb walk through the door every time she comes in for a WOD. It is hard to find a more upbeat/positive person than Barb.

As coaches, one of the coolest things to watch is the development of a member from when they begin CrossFit to seeing how they continually improve. Barb is now constantly hitting all her WOD’s Rx’D no matter the weight or movement and her results are really starting to show. She is also competing in our Paleo LEANing Challenge II to take her nutrition to the next level.

Barb thank you for all you do and bring to our CFSF community, you are greatly appreciated.

And btw Barb, Chris and I gave you a hard time when your husband was AOW but now its your turn. This week he is the 1st lady:-)

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CrossFit Sioux Falls – Athlete of the Week

Posted in Members on September 13, 2010 by Fit 605 Inc

Congrats to Jenna aka Buttercup for becoming our next Athlete of the Week.

“Why is Jenna’s nickname ‘Buttercup'”???

Well because Jenna, Court and Kelli formed the CrossFit Sioux Falls Power Puff girls. Because they all embody the 4 P’s…

What the heck are the 4 P’s???…Funny, I had to ask Mary the same thing myself.

Positive: Because she always has a smile on her face and a great attitude everyday.
Powerful: Because she attacks the weights and the WODs everyday.
Persistent: Becasue she always is looking to improve herself. Jenna will be entering the Paleo LEANing Challenge II this Saturday to take her health to a HIGHER LEVEL.
Productive: Because she does the 3 characteristics above she will always excel with her CrossFitting.

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

We appreciate you!

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CFSF Rules to Live By at the Box…Journaling Your WOD is MANDATORY!

Posted in Crossfit Philosophy, Lifestyle, Members on September 8, 2010 by Fit 605 Inc

Now that everyone is back in there ‘normal’ fall routine. Its time we discuss something very simple, sometimes overlooked, but MANDATORY to get you to your goals and beyond…JOURNAL every WOD every time!

I have to admit I am guilty to not journaling every WOD I do…but that all changes TODAY!

We all do CrossFit because we desire to take our fitness to the next level and in order to “Take it to the Next Level” you must have YOUR journaling habits in place.

A lot you are guilty to “NOT JOURNALING”. When you forget, get lazy, not “FEEL” like it, or don’t want to; then you are GUILTY as charged.

If and when you feel like you any of those characteristic next time look at the people who are journaling, most every single person that is, is probably BETTER than you at CrossFit currently. So if you copy the habits they do, then you will get their type of results.

Why do this? There are a ton of reasons. The main benefits include:

– Accurate tracking of progress through logging work out variables
– Effective and precise planning of future work outs (knowing how you performed previously will eliminate guesswork). It is 100% objective, no excuses, nothing wishy washy, just accurate data you can’t argue.
– Heightened motivation and intensity through striving to beat previous bests. (boy do we know about that…)
– Increased focus and efficiency through having a clear, written plan.

Your goals and results are at your fingertips…LITERALLY!

To get an idea of what your journal MUST look like…

Confess now if you are guilty and make it up by declaring your will start the journaling habit today!

If you are an avid journal’er help everyone out and tell us why you journal and the importance it has had for you and your success at CF.

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CrossFit Sioux Falls – Athlete of the Week

Posted in Members on August 30, 2010 by Fit 605 Inc

Congrats to Dan Werdel for becoming our next Athlete of the Week! Dan came to us back in March looking to get back in shape and frustrated with his current physical condition.

Fast forward 5 months to today and Dan is a lean, mean, STRONG machine! Not only has he gotten back in shape, but he is on the road to getting in the BEST SHAPE of his life!!! Dan is such a positive force at the box and we always look forward to coaching and pushing him to his potential.

Dan thank you for all you do and bring to the CFSF Community.

We appreciate you!

This Week Events:

–CrossFit Endurance Info Meeting Wednesday Night 630p-7p: Come learn about this NEW program that combines Endurance Training with CrossFit.
–Newly Added POWER 1/2 HOUR! Now Tuesday, Wednesday and Thursday 1130a-Noon.
–Fight Gone Bad Fundraiser: Be apart of CrossFit’s Biggest event of the year to help put a stop to prostate cancer: http://www.fgb5.org
–Paleo LEANing Challenge II: REGISTATION OPEN; 28 spots FULL, 22 spots are left: Begins Sept 18th. DONT be left behind! For info click HERE

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Paleo LEANing Challenge 2…Register NOW!

Posted in Crossfit Philosophy, Events, Lifestyle, Members, Nutrition on August 24, 2010 by Fit 605 Inc

It is with great pleasure we officially announce the Paleo LEANing Challenge 2!

I can’t say enough how excited I am PLC 2! We had a tremendous amount of success with it the 1st time. This is the kind of challenge that will change your life literally! We often say people join CrossFit for the HARDCORE workouts, people don’t join CrossFit to follow a nutrition plan i.e. Paleo. But I will tell you this, when you decide to adopt a Paleo’ish Lifestyle to compliment your CrossFit training that is where literally the REAL Results happen.

To sign up is as easy as A, B, C:

A- Pay $30 CASH
B- Sign the PLC 2 Agreement sheet
C- Fill out the Pre Paleo Challenge Questionnaire

***Sign up with Chris, Annie or Mary***

Done! You’re in…don’t procrastinate we are holding only 50 spots. Last time we had 49 people do the challenge and that was in Jan when we had a lot less members.

Saturday Paleo class in Week 2 of PLC I

The Rules are simple:

-Take a before Picture (Sept 18). Men in shorts, Women in sports bra and workout shorts…don’t worry they are COMPLETELY confidential.
-Take an after picture (Nov 6). Wearing the exactly same attire.
-Complete a weekly food log online for the 7 weeks.
-Coaches will pick the top 3 men and the top 3 women as the finalist. The participants will vote on the Top Male and Top Female to WIN (the vote is strictly based on before and after pics, the camera doesn’t lie). The winners split the $$$. And the Winners receive a FREE UNLIMITED month membership.
-Every Saturday (1030a-1115a) there will be a PaleoHolics class to help educate, motivate, empower, support and hold you accountable. It is not mandatory you attend every class to win, but it is HIGHLY encouraged to help you.

To give you an idea of the POWER of this Challenge listen to the champs from the 1st one:

Kim Godes and Rob Sietsema had some BIG TIME Results

“When the Paleo Challenge was posted, I thought this is the jump start I need on eating right! From the beginning I quickly learned I had the wrong frame of mind with this minimal thinking. I was blown away by the support, the recipes, the input, and most important the way I felt! My mind and body were changing and I was starting to see results. FINALLY….RESULTS!!!! Why didn’t I do this years ago?!?!
Throughout the challenge, I learned so much! The Paleo book was VERY informative and gave me the facts that I needed to get started. But it was the emails, meetings, and food journaling that really fostered my success. I am so grateful for everyone who ventured on this “caveman” journey with me. I am excited to share what I have learned with my friends and family. Healthy eating is not just a “fad” for me anymore. It is now a way of life!
Thank you to CrossFit for help me to find my spark. After 9 months, I have lost weight, gained strength and confidence, and learned skills to help me feel and look better. And I am not done! The fire inside me is now burning bright and I do not plan on letting it die out! I am so excited to continue on the path of health and fitness. I am ready to take on new challenges and build my level of skill. Most importantly, I am ready to share my fire with others and help them to find their spark for success.”

Kim Godes 3/19/2010…PLC I Women’s Champion
_________________________________________________________________________________________________________________________

I joined CrossFit as a part timer….three times a week. Chris gave me the low down on the Paleo diet and told me to read the book. I bought the book and set it on my night stand….didn’t pick it up again until January. You see, I felt that just by working out at CrossFit, that enabled me to be able to eat a pizza every weekend or have that Big Mac and Fries….holy hell was I dead wrong. Sure I kicked my bum those nights I worked out and I hurt like hell the next couple days, but without the nutrition to go along with it, I was running head long into a brick wall….going nowhere fast.
When the challenge was announced I thought to myself, “this is it, Rob!” God has presented me another tool. I picked up that book, read it, took notes, asked questions, participated and prepared in advance for the challenge. Then picture day happened. I thought, no way will I change my appearance in 7 weeks. Impossible, right? Not so, my friends….keep reading!
I worked my tail off. I upgraded my membership to unlimited. Kicked up my workouts full throttle. Tried new healthy foods. Attended every paleo meeting because I knew the information was crucial to my success…not to mention having others going through the same thing I was to bounce ideas off of. I fed on their successes….it fueled me to try harder, eat healthier, work through the pain I was experiencing in my neck and shoulder. It was worth it to me to keep at it because I was SEEING RESULTS! I was FEELING results! It is AMAZING! And best of all….it’s EASY! People I work with would comment on my appearance….asking me what I was doing and how they could incorporate it into their lives. I shared my knowledge and literature. I’d even let them try the food I was making. Share the love, I always say…

In just 6 short weeks, I’ve dropped a pant size. I’m losing inches! My belt is getting looser and looser every day. My shirts are fitting like they should and not with the buttons protruding. I was in hog heaven!

Rob Sietsema
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CrossFit Sioux Falls – Athlete of the Week

Posted in Members on August 23, 2010 by Fit 605 Inc

Congratulations to Brent Carr for becoming our next Athlete of the Week!

We like to call Brent the silent assassin! He comes in everyday and works his tail off! He doesn’t say much and doesn’t have to say much because his actions speak volumes! To give you an example of his efforts: Brent went from starting on pull-ups with a green and purple band in May of this year to nailing a FULL BLOWN MUSCLE UP last Friday!

Brent thank you for all you do and bring to the CFSF community!

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Fight Gone Bad 5 is HERE!

Posted in Crossfit Philosophy, CrossFit Workouts, Events, Lifestyle, Members on August 17, 2010 by Fit 605 Inc

Here we go! Every Friday from now until September 25, we will be “Fight Gone Badding”. Today is the original, CrossFit original, classic, benchmark workout. The next 5 weeks at CFSF we will feature different versions of FGB that are pretty darn good!

Here’s the deal…
1. This event is truly about raising money for Livestrong (ahhh Lance Armstrong), Wounded Warrior Project, and the CrossFit Foundation. To participate in the fundraiser (and our FINAL EVENT on September 25), please go to http://www.fgb5.org, get registered, and when you do, join the CrossFit Sioux Falls Team. You must raise a minimum of $150 to participate.

2. We’d love to have over 100 CFSF members participating this year… we’d also love to have your friends or family members who want to fundraise AND try the workout, participate. All they have to do is register as described above, raise $150, and attend a minimum of 2 of our Fight Gone Bad Friday workouts… their first is free, and the second costs our normal $20 drop in fee.

3. Whether you’ve done the Fight Gone Bad before, or not… this time of the year is REALLY awesome! The workout variations are hard (as you might expect) but really interesting… and will really prepare you for the final event on the 25th. This will be a event to remember!

So here’s an invitation – join us! Every Friday for the next 6 weeks… believe me, you won’t regret it!

CrossFit Sioux Falls – Athlete of Week

Posted in Members on August 16, 2010 by Fit 605 Inc

Congratulations to Tracy Kuipers!

We can’t say enough about Tracy. First, this is long overdue. Tracy embodies everything that is great about CrossFit. She works hard, comes early and stays late, talks about CrossFit constantly, attacks her weaknesses, she even writes poems about movements:-), etc…etc…etc…

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

We appreciate you!

16 Comments »

“it’s just the warm-up.” – if that is your attitude you will be DOMINATED!!!

Posted in Lifestyle, Members on August 11, 2010 by Fit 605 Inc

Say Hello to the Warmup King

By now most of YOU CrossFitters know or have met the “King of All Warmups” a.k.a. Greg Nelson. When Greg steps into the box he has one thing on his mind…”Dominate the Warmup!” Greg knows that the warmup is the key to mentally and physcially prepare himself for the task (WOD) at hand.

There are a TON of benefits that result from an effective warmup.

A proper warm up can increase the blood flow to the working muscle which results in decreased muscle stiffness, less risk of injury and improved performance. Additional benefits of warming up include physiological and psychological preparation.

Benefits of a Proper Warm Up:

•Increased Muscle Temperature – The temperature increases within muscles that are used during a warm up routine. A warmed muscle both contracts more forcefully and relaxes more quickly. In this way both speed and strength can be enhanced. Also, the probability of overstretching a muscle and causing injury is far less.

•Increased Body Temperature – This improves muscle elasticity, also reducing the risk of strains and pulls.

•Blood Vessels Dilate – This reduces the resistance to blood flow and lower stress on the heart.
•Improve Efficient Cooling – By activating the heat-dissipation mechanisms in the body (efficient sweating) an athlete can cool efficiently and help prevent overheating early in the event or race.

•Increased Blood Temperature – The temperature of blood increases as it travels through the muscles, and as blood temperature rises, the amount of oxygen it can hold becomes reduced. This means a slightly greater volume of oxygen is made available to the working muscles, enhancing endurance and performance.

•Improved Range of Motion – The range of motion around a joint is increased.

Found at http://sportsmedicine.about.com/cs/injuryprevention/a/aa071003a.htm

Never again underestimate the power of a proper WARMup.