Congrats to all the Winners!

The CrossFit Games are officially over :(, but the memories will last forever or at least until the 2011 Games. I am sure when Chris returns he will have many stories and play by play action to relay to all of us. Watching these athletes really showed me the meaning of “determination”! No one was the same size, height, weight, or build, but they where all willing to leave everything on that field with NO EXCUSES when all was said and done!

I hope you all got a chance to check out the CrossFit games website and watch some of it via video stream. If you have not, go and relive the incredible events that took place this weekend go to games2010.crossfit.com.

Congrats to all the athletes that competed this weekend …. a special congrats to Vancouver CrossFit who won the Affiliate Cup….The Fittest Male: Graham Holmberg and the Fittest Female: Kris Clever.

It was a nail bitting fight to the finish and I am sure all who watched were on the edge of their seats!!! The thing that was the most impressive was the encouragement from all the athletes to each other! This really goes to show how much CrossFit is truly a community and family. We feel so lucky to be a part of this awesomeness!!!

Will you be competing or in the stands next year CrossFitters???

Tomorrow starts the epic competition to crown the World’s Fittest Man, Woman and Team ( we got some coverage for the CrossFit Games on ABC News – check it out (http://abclocal.go.com/kabc/story?section=news/food_coach&id=7557769 ) Who do you think will make it to the end? Last Year’s Winner – Mikko Salo… Rob Orlando or could it be Jason Khalipa? How about for the Women is it going to be Carey Kepler, Lauren Plumey, or Jasmine Dever… K Lets hear it – what do you guys think? Also what Affiliate Team will be the fittest CrossFit in the World?
For a list of all the athletes and games information go to http://games2010.crossfit.com/.

Tomorrow we will also be having a CrossFit BBQ and watching the games live at the gym. Come join us after the Oly Class and lets cheer our fellow CrossFitters on!!!!

Check out these links as well:

http://scores2010.crossfit.com/scoring/2010/

http://live.crossfit.com/

Great Job Kalen

CFSF would like to congratulate Kalen Biord on Athlete of the week.

Kalen has demonstrated many AOW qualities and has really taken it to the next level.

His determination and will to become a better CrossFitter shines through in every WOD! We feel lucky to have you here and I can’t wait to see you grow as a CrossFitter.

Keep up that Intensity and hard work buddy!

That makes my hands hurt just reading it. Thx Karle

Taken from our June 23, 2009

Previously we discussed pre workout nutrition. Today is all about Post Workout Nutrition. Post workout is the most critical phase because your body is better prepared to receive and store nutrients (i.e. carbs) than at any other time during the day. You basically have a 30-60 minute window of opportunity to take advantage of it.

Here are a couple of goals to abide by:
1 – Replace expended carbohydrate stores: Take in at least 3/4 of a gram of carbs per pound of bodyweight. It is also best taken in a liquid rather than a solid form.

2 – Rehydrate: Begin to taking in 16oz of liquid for every pound of lost during exercise. You may not be able to accomplish this within 30 minutes after your workout so continue hydrating throughout the day.

3 – Provide Amino acids for recovery of muscles during exercise: It is possible to use 30 grams of muscle protein for fuel in one hour of an intense workout!

Information provided by the Paleo Diet for Athletes. For more tips get the book:-)

The toughest part about eating paleo? Here is one awesome recipe, as well as a link to a ton of other good ones. Try one and report back for the next paleoholics meeting…
http://www.cathletics.com/recipes/index.php?action=recipe&recipeID=53

Chorizo Stuffed Peppers
Scott Hagnas
January 2010

Prep time: 5 minutes
Cook time: 45 minutes

• 4 green or red bell peppers
• 1 lb chicken chorizo sausage, bulk
• 1 cup onion, chopped
• 1 tsp thyme
• salt and pepper to taste

Preheat the oven to 375 degrees. Cut the top off of each pepper; discard the tops and seeds. Chop the onion and add it to a bowl. Add the chorizo, plus spices. Mix well. Stuff the meat mixture into each pepper. Place the peppers upright into a baking pan. Bake for 45 minutes, or until the peppers have softened.

Zone info: 4 servings at <1 block carb, 4 block protein (6g carb, 28g prot, 4g fat)

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.” – Theodore Roosevelt

Everyday we step into the gym not knowing what we will put our bodies through, not knowing how we will feel throughtout the wod, but knowing there is no better feeling then lying in a puddle of your own sweat proving to ourselves yet again we conquered another infamous WOD!!!

Fight hard for what you want and get results!

There is no better feeling in the world than conquering your fears, even if you might fail sometimes! Lets face it we will not always PR. We will not beat our Max everytime, but we will fight the good fight to become better! We will challange ourselves each workout even if it does not meet our expectations everytime, we will keep proving to ourselves and others that we are stronger mentally and physically just by doing what we do each WOD!

I am so proud of you all CrossFit Sioux Falls!!! Lets keep fighting, challenging ourselves, and improving at all times!!! By doing this you will acheive your goals and gain success!

CrossFitters…. What fear do you want to overcome in order to “fight the good fight”?

Written by:
Annie Mello

Mary is a flat out ROCKSTAR!

Well…well…well. It is one of my favorite times of the year. The Holiday season. The best time of the year for get-togethers with family and friends. The best time of the year to be grateful and thankful for all that we have been blessed with. The best time of the year to recap our year and plan for the next.

Let’s start with how did you do last month? Tell us.
Did you succeed?
Or was it a bump in the road?
Regardless it is a new month and new beginning. The TIME is NOW!!! Refusing to wait for the new year gives you a major step ahead of everyone else waiting with their “New Years Resolutions”…HA! The resolutions start NOW!

Next. Let us have it? Goals…this month.
What are they?
Improve on previous goals?
Make new ones?
How are you going to finish this month?
What’s the plan? Name at least 3 things. Name more if you want.

Everytime you comment you are holding YOURSELF accountable and YOUR CrossFit community will HELP YOU.

You gotta love the 1st of the month:-)

Lets make this the biggest response for 2009.