Archive for the Uncategorized Category

Paleo Challenge Recap”

Posted in Uncategorized on November 5, 2010 by Crossfit Sioux Falls

“Paleo Challenge Recap”

Today marks the last day of the Paleo LEANing Challenge II. For the 7 weeks each participant has had a great opportunity to surround themselves with the most focused and dedicated group of people. Annie and I have seen some major changes in a ton of the participants and our very proud of everyone.

In the last 7 weeks:

-What have you learned about YOU and the Paleo lifestyle?

-What grade would you give yourself during the challenge?

-What do you know now that you wished you knew before the challenge?

-What were your initial goals when the challenge began? Did you achieve them? Did your goals change?

-Give us a synopsis of your journey through the challenge: the successes, setbacks, things you learned, like, disliked, etc…

Next Saturday at 1030a is the Vote. All of CFSF is encouraged to come check out the top 3 men and women and see the results for themselves.


Supp-le-ment Time

Posted in Members, Nutrition, Uncategorized on October 28, 2010 by Crossfit Sioux Falls

The Good Doctor says to eat your Fish Oils

As a gym owner and trainer for 9 years I have been hit up over and over about supplements. What works? What should I take? Etc. etc…

I am very very picky when it comes to a supplement that I would personally take, and even more so about a supplement that I would promote others to take.

Until recently, I have never found a fish oil that I have really liked. And everyone no matter if they do CrossFit or don’t even workout MUST take some form of fish oil for health, longevity and performance (especially if you do CF). So I have tried a bunch of different brands searching for that “one”oil I can hang my hat on.

My good friend and fellow CF athlete/coach, Kenny Kane, out in California introduced me to Stronger Faster Healthier ( ). SFH is a new company (and I believe) has some of the BEST products on the market (or I wouldn’t take them;-). They launched their company in March 2010 and are in over 50 CF boxes across the US, endorsed by CrossFit Endurance, CrossFit Football, and rapidly growing throughout the CF community.

Bottom line, I highly encourage to you to try them out and let the product speak for itself.

CFSF will be placing an order on Nov 4th next Thursday for anyone at the box that would like to take advantage of these products. If you place the order with us you will not have to pay the shipping that you would normally pay if you ordered it online for yourself (in SD the shipping is about $9 minimum)

Products that CFSF recommends:

-The Fish Oil (multiple flavors, honestly is easy to shallow and NO fish burps)
-Endurance Powder (for pre workout)
-Post Workout (for recovery after lifting and wods)
-Whey Protein (better than other whey proteins bc very very small amt of sugar)
-For a list of the other products check their site or ask us at the box.

What exactly is CrossFit???

Posted in Uncategorized on July 21, 2010 by Crossfit Sioux Falls

Dave Werner of Level 4 CrossFit in Seattle Washington (2nd affiliate in CrossFit), has created a tremendous CrossFit following.

He created a program called Athletic Skill Levels (check it out) go to, and made this video explaining the question …. What is CrossFit?

What is your definition of CrossFit?

A Recap of the 2010 CrossFit Games….

Posted in Uncategorized on July 20, 2010 by Crossfit Sioux Falls

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

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!!!

The CrossFit Games 2010… Who are you Rooting For?

Posted in Uncategorized on July 16, 2010 by Crossfit Sioux Falls

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 ( ) 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

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:

CFSF Athlete of the Week

Posted in Uncategorized on June 7, 2010 by Crossfit Sioux Falls

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!

Why Try ….. Just Do!!!

Posted in Crossfit Philosophy, CrossFit Workouts, Uncategorized on April 27, 2010 by Crossfit Sioux Falls

When I looked up the word try in the Webster’s Dictionary here is what I read:
Try: “To make an attempt at”.

When Chris and I lived in Los Angeles, I remember a phrase he used to live by: “Using the word Try is just an easy way to let yourself off the hook”. Every time we say we will “try” we are giving ourselves an out to the situation! For example, I remember in the beginning of CrossFit I would look at a weight or WOD and think “well I guess I’ll try to do it” (basically saying if it gets too heavy or to hard I can drop down in weight or scale it). I had already given myself an out before I even started!

By giving yourself an out, you will never be able to reach your full potential in life and in CrossFit! Now I look at a weight that is intimidating or WOD’s that look impossible and say “I’m going to do this or I’m going to kill this” etc…. I have now given myself NO OUTS!

Words are very powerful, and the more we tell ourselves we can and we will the more successes we will see!

Crossfitters… I challenge you to no longer say “try” and tell yourself you can, and the results will astound you!

Written by: Annie Mello