Archive for the Uncategorized Category

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

CrossFit Sioux Falls – Post WOD Nutrition

Posted in Uncategorized on April 9, 2010 by Crossfit Sioux Falls

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:-)

Paleo Eats!!

Posted in Uncategorized on March 30, 2010 by Crossfit Sioux Falls

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…

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)

Look at These CrossFit Rockstars!!!!

Posted in CrossFit Workouts, Uncategorized on March 24, 2010 by Crossfit Sioux Falls

Look at those Dumbell Presses!

Here are two of the top Rockstars in CrossFit….

We did this workout Febuary 9th, how did you do??????

Here is the link:

(click on the video on the right hand side of the screen)

“Fighting the Good Fight”

Posted in Uncategorized on December 2, 2009 by Crossfit Sioux Falls

“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

Goals, Goals, Goals…Did I mention Goals?

Posted in Uncategorized on December 1, 2009 by Crossfit Sioux Falls

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.

Got Kip?…

Posted in CrossFit Workouts, Uncategorized on April 30, 2009 by Crossfit Sioux Falls


The kipping pull-up is one of the most important movements you will perform at CrossFit. It is a fluid movement, but it can be trained as three separate parts that flow into each other. Get good at the parts, combine them with timing, and before you know it you will be doing the kipping pull-up.

1)- Develop a full body swing while hanging from the bar. Stand on a box and get the movement by swinging forward and back while keeping your feet in the same place. Try the same movement

2)- Get some momentum from your lower body. Quickly pull your legs up – and then thrust them down. The knees don’t have to touch the elbows, but you need to find the best combination of distance and speed that will give you a good lift-off. This is where the “kip” comes from.

3)- The upper body pull. Surprise! This comes after a backwards swing combined with a lower body kip. After you jerk your knees up, push your legs down while you pull your chin over the bar.

The next part to learn is that you need to control the drop from the bar in order to swing into the next repetition. Start the next swing at the bottom by pushing yourself away from the bar at the top. This should be a horizontal push, not vertical.

Today’s WOD:

4 Rounds
10 Burpees
20 Pullups (use the kip:-)
30 Kettlebell Swings
40 Walking Lunges
50 Double Unders

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