The unveiling of the Paleo Winners
We all have so much to be thankful for. Take this time to remember and give thanks to everyone and everything you have to be thankful for.
From everyone at CFSF we are Thankful for each and everyone of our members. You guys are the reason why we are so successful at what we do. We love all of you and couldn’t be prouder of your heart, dedication, and spirit to CFSF.
Post your thankfulness to comments.
Thrusters with INTENSITY
OK, OK…we’ve all been there, you approach a set of 20, and plan out your mini sets prior to starting. “4 sets of 5…oh sh*t…scratch that, 5 x 4 instead…” I mean who cares??? I did my 20 reps right??
Coach is just yelling to yell, it’s what he is here for…it’s just random instruction and I got a workout in.
Well I don’t blame anyone if they don’t want to believe me…therefore I brought my friend “CrossFit” with me to crack an egg of knowledge on you.
Coming straight from a community that has been working with this brand of FITness for years, the CrossFit prescription is “constantly varied, high-intensity, functional movement.”
-The constantly varied is easy, just look at the board every day.
–Functional movements may not be as obvious, but it’s just the fact that the movements you go through during class will apply to your daily life whether you know it or not. But what is this “Intensity”?
Again letting the CrossFit model speak for itself, “Intensity is defined exactly as power, and intensity is the independent variable most commonly associated with maximizing favorable adaptation to exercise.”
Wait…what?
Why do I care again??
“Because compound or functional movements and high intensity is radically MORE EFFECTIVE at eliciting nearly any desired fitness result,” says CrossFit.
Why I am letting CrossFit making me sound smarter than I am? Because just like you don’t work out just work out…we don’t coach, just to coach. We want results and the fastest way to those very results? You guessed it… “Intensity”.
Being intense doesn’t mean you have to load up the bar with 500 pounds and grunt your way through a back squat.
Being intense also doesn’t mean you have the fastest time possible.
Even if you can’t currently perform a full body squat due to flexibility limitations, you can still be intense.
Instead of cranking out 20 as fast as you can at a comfortable depth, let’s eat a few seconds and get 1 centimeter deeper with each squat with our chest up, weight in our heels…all that good stuff. So here my form recognition was more intense, maybe tomorrow you can be more mentally intense.
When you approach that set of 20 you say “here we go, AMRAP this round”, this time you crank out 8 reps…well hitting 8 versus a predetermined 5 is more intense. It was nothing magical, it’s something everyone is capable of doing this TODAY.
Heck…you hear coaches talk about “Unbroken” go for it. Take a couple extra seconds before starting a set, get your breath and try and do the full 20 without stopping. Mix it up and maybe go a little heavier with the weight one day, or maybe be more vocal during the WOD while encouraging other athletes suffering at your side. If you haven’t picked up on it, intensity = results. Why do you think some WOD’s are less than 10 minutes? Because when done at high intensity, it will yield better results than an hour of the same exercises done without intensity.
Being intense doesn’t mean you have to or should sacrifice technique and range of motion. Nor does it mean we should be nazis about it. Finding that balance is what we will work on every day you step into the box. Think long term, it would be great to have a little faster time tomorrow, but most of us are merely training for life. So I don’t care if your Fran time is 2:00, or 20:00…be intense and get those down to 1:58 and 19:58, a PR is a better you. How do I PR??? Intensity my friend.
This is also a reason we encourage rest days… if you don’t, you will lose intensity, that is just the way it is. NO ONE…and I do mean NO ONE, is immune to this. If you train everyday…you need an intensity reality check, and will delay results. Remember CrossFit is observable, measureable and repeatable. Check your journals, check your PR’s (Personal Records). Don’t take my word for it…the proof is in the paleo pudding. CrossFit is open source and doesn’t pretend to hide its methods…we don’t make this stuff up.
Anyhow…find a way to be more intense…give CFSF that and we can promise results and will leave you setting new, higher goals both at the box and out.
Forging Elite Fitness.
Yours truly,
FTS
Pre WOD Mobility at its finest
This blog was taken from Robb Wolf’s website:
For a full list go to THIS
Thanksgiving is only days away
I love Thanksgiving. A grand excuse to spend the day in the kitchen creating delicious food for the people I love is a holiday I can get behind. Thankfully, staying Paleo at Thanksgiving is easy enough. Most of the dishes traditionally served are naturally Paleo with a few easy modifications. The big culprits to watch out for? Bread, stuffing, mashed potatoes (maybe) and desserts.
Bread: just skip the dinner rolls. Most of the time, these are an afterthought anyhow. Who wants to eat a store-bought, over-processed gluten bomb when there are countless other great dishes to fill your belly? Don’t even bring them to the table. And if you’re at a relative’s house just stick the package of rolls under a nearby throw pillow. No one will even miss them.
Stuffing: this one can be a little more tricky. Everyone wants stuffing. Or is it dressing? I grew up in south Georgia and it was only ever called stuffing in my house, although not once was it actually stuffed inside anything. I love the idea of stuffing inside the turkey, soaking up all that juicy goodness, but if we’re not using bread or grains of some kind, that technique is hard to do justice. So we’ll stick with the stuffing-on-the-side concept of my youth. A super yummy grain-free, dairy-free recipe is below!
Mashed potatoes: if you’re avoiding nightshades or just trying to keep it low-carb/dairy-free, mashed potatoes can be a booger. I’d like to propose an alternative: mashed sweet potatoes! Yams and sweet potatoes are another traditional thanksgiving food (although in my youth they were always smothered with corn syrup and toasted marshmallows), and one that can be made into a delicious Paleo-friendly dish. Bake (or microwave) sweet potatoes, peel and mash them, mix with coconut oil or grass-fed butter, cinnamon, ginger, nutmeg and a touch of maple syrup and you have one delicious side dish (or main dish, if you’re visiting my plate).
Desserts: if you enjoy pumpkin pie for dessert at Thanksgiving, you’re in luck. It’s super easy to make a really satisfying Paleo version. Sarah from Everyday Paleo has a great recipe plus a demo video on her version of pumpkin pie. I made something similar recently and for the crust, used almond flour and coconut oil. Yummmm. My husband couldn’t even tell it wasn’t a graham cracker crust.
A delicious, foolproof Paleo Thanksgiving
I’ve taken the traditional Thanksgiving menu from my youth and made a few tweaks. Here are some great, tried and true recipes from around the Web.
•Pre-dinner munchies: Italian sausage skewers, Bacon-wrapped almond-stuffed dates, Deviled Eggs (Fat Guacamole Devils would also be welcome), shrimp cocktail, olives, nuts
•Alton Brown’s roast turkey (video)
•Cranberry sauce
•Holiday yams
•Tarragon green beans
•Pumpkin pie
•And finally, stuffing!
Savory Sweet Potato Stuffing
Serves: 8
Time: about 2 hours (40 minutes hands-on time)
This has all the savory depth of flavor you’d expect from a traditional bread stuffing, and you’ll recognize familiar fall flavors in there, but get ready for some unexpected notes: the burst of sweetness from the raisins and the crunch from the pecans.
Ingredients
•4-5 small sweet potatoes, peeled and cut into 1/2 inch pieces
•4 tablespoons olive oil
•salt & freshly ground pepper
•4 celery stalks, thinly sliced
•2 medium onions, chopped
•1/2 cup dry white wine
•8 oz. country style (not in a casing) pork sausage
•2 large eggs, beaten
•1/2 cup chicken broth
•4 tablespoons golden raisins
•3 tablespoons chopped fresh sage•1/2 cup chopped pecans
Directions
1.Preheat oven to 400° F. On a baking sheet, toss the sweet potatoes with 1 tbsp oil and sprinkle with 1/2 teaspoon salt and 1/4 teaspoon pepper. Stick the baking sheet in the oven and roast potatoes until just tender, about 20 minutes.
2.Meanwhile, heat 3 tbsp oil in a large skillet over medium heat. Add the celery, onions, 1 teaspoon salt, and 1/4 teaspoon pepper. Cook, stirring occasionally, until vegetables are softened and beginning to brown, 10 to 12 minutes. Add the sausage and cook through until thoroughly browned. Add the wine and cook until it evaporates, 2 to 4 minutes.
3.Transfer the mixture to a large bowl along with the roast sweet potatoes and let everything cool for 10 minutes or so. Turn oven down to 375.
4.Add the beaten eggs, sweet potatoes, broth, pecans, raisins and sage to the veggie mixture and combine well. Use olive oil to grease a 9-by-13-inch baking dish. Transfer the mixture to the prepared baking dish. Cover with aluminum foil and bake for 20 minutes. Remove the foil and bake until browned, 20 to 30 minutes more.
3...2...1...AI is always ready to GO
Congrats to Haley Vellinga aka AI for becoming this weeks AOW!
AI is a force to be reckoned with at CrossFit Sioux Falls. She brings the postivity, attitude, intensity, etc… to not only take her FITness to the next level but influence others in the same way.
Haley just completed the Paleo LEANing challenge II and finished in the top 3 for the womens division. She was consistently providing support and feedback to everyone throughout the challenge. When you run into to her this week give her a BIG high five and congratulate her…she deserves it!
AI thank you for all you do and all you bring to the CFSF community.
We appreciate YOU!
Happy Birthday Tonna...you ROCK
Interesting story about Lactic Acid…
Paleo Eating + CFSF is the winning combo for KS
Post Challenge Letter
This has been more than a 7 week challenge for me. When thinking about what to write, I realize that this has been a yearlong challenge.
It started in October of 2009 when I bought the first Paleo Diet book. It was foreign to me. No breads, no dairy, no sugar!
What would I eat??
I remember telling Chris that I wouldn’t get past breakfast. I put the Paleo book away for some time. I kept coming to CFSF and was dedicated to working out. However, I kept filling my body with garbage.
Why would I take two steps forward with working out and then one step back by eating poorly???
I finally decided that if I wanted to see improvements in my workouts and in my body, I needed to make changes in my diet. It was a slow change for me. It started by eating better on the days that I knew I was coming to the box. I knew I couldn’t complete a WOD with my stomach full of tacos, pizza, chips, etc. From there I focused on one meal at a time. I started with breakfast and realized that there is more than just cereal and milk. Then I eliminated milk and decreased the amount of bread I was eating. I kept reading the Paleo book and educating myself.
My goals were to lose belly fat and increase my energy.
But could I make it through 49 days??
I tried a mini Paleo challenge in July and quit after 2 weeks.
Did I have enough time to prepare foods?
Did I have enough willpower to stay away from Coke and sweets?
What would my friends and family say?
By the time the 7 week challenge started I was focused, determined, and ready to expand my Paleo eating.
For this challenge, there were no excuses. I was the one putting food in my mouth. I spent time on Sundays getting food ready for the week. I went from eating out at lunch everyday to packing my lunch. I knew I needed to stay away from fast food restaurants, especially the ones with Coke. I also needed healthy snacks so I wouldn’t be tempted by peanut butter M&Ms. I left the house every morning with one bag for lunch, one bag filled with snacks, and a big bottle of water. One point that I want to make clear… I ate FOOD. This was not a diet of deprivation. I ate real food, lots of food, and it tasted good.
What kept me going?
There were some ‘nay-sayers’ during this challenge that thought I was crazy. Their comments just gave me the motivation to work harder. There were also many cheerleaders such as my husband, my two boys, CFSF coaches, and CFSF members. I carried a 3-ring binder with me everywhere. I filled it with recipes, wrote down everything that went into my mouth, and also wrote down a daily devotional. If I wanted to reach for candy or a pop, I got out my binder and read my devotional or looked at recipes. It was a very powerful 49 days in which I saw changes in my body, mind, and spirit.
My workouts included CrossFit 3 to 4 times a week. I tried to do prescribed workouts as much as possible. I pushed myself to lift more weight and to complete an exercise without resting. I usually picked out someone in the workout to be my ‘rabbit’ and I would try to stay with that person or sometimes pass them. I also ran on the days away from CrossFit, usually with my two boys on their bikes. I made parallettes to have at home to work on L-sits and bought a jump rope to do countless double unders in the driveway.
What’s next for me??
I remember saying to Chris last fall that I didn’t need to make friends. I was only worried about getting a good workout and burning as many calories as I could. I was so wrong. I could not have succeeded in this challenge without the friends I have made at CFSF. I want to continue to make friends and to ‘pay it forward’ by encouraging those who are new to Paleo and CrossFit.
Kris aka ‘KS’
Phil S...aka Houdini, never was known for lollygagging
-Have you ever set your ab mat away from you pullup spot?
-Has your box ever been more than a few feet away from your barbell?
-Have you ever moved slow to your next movement during a WOD (not bc you’re out of breath/or about to barf)?
-Do you ever find yourself last to set up before the WOD begins?
-Do you finish your warmup everytime? (or give it an honest effort)
If you have answered “YES” to any of the following, you are GUILTY as charged of lollygagging!
Yes…lollygagging, those people who just seem to move slow. Who are the last to have their bar or stations set up for the WOD. Who seem to take forever to change their shoes. Lollygaggers!
I am not saying that these folks don’t work hard, certainly they do, but your body will adapt to the demands you put upon it. Specific adaptation to imposed demands. If you move fast, then you will be faster.
It is that simple.
-Lift heavy and you will be stronger.
-Do agility drills and you will be more agile.
But I digress.
Sometimes I stand right next to a lollygagger during the majority of the WOD, exhorting them to not step away, to get back on the bar, to move quickly and not walk from station to station. To a man (or woman), they have all been stunned at how much faster they can move.
Move fast, be ready, charge it. Defeat your inner lollygagger.
Where can you shave seconds in a WOD, where do you lollygag?
Other CFSF Rules to Live By…
–Journaling Your WOD is MANDATORY!
–The CFSF 10 Commandments!
–Throw away your scale!
-“The O.T. All Out Effort Principle” vs. “The Piker”
–Sign Up for Classes to Avoid New Burpee Penalty
–NO Band Loading
Pregos stick together, J is pregnant now, Roach is just post pregnancy, both doing CF
Every time someone steps foot in the box and signs up for CrossFit they are: motivated, excited, anxious, intimidated, ready to make a change, etc…
One of the things we talk about every time with everyone is to make sure you show up (3x a week at a minimum) and be CONSISTENT! If you do the results will happen. And the proof is all of the current CFSF students.
-You signed up just like “everyone else did”
-You started with your 1st WOD just like “everyone else did”
-You were (and still are) SORE just like “everyone else was”
But the “X” factor is you CONTINUED to show up and work HARD and be CONSISTENT! And that leads to where you are at today and were you will be tomorrow and into the future.
Everyone one you that stays consistent have overcome all the excuses: money, family, no time, “too hard”, etc…
So the question is; “Why do YOU work, and other DONT?”
What makes you stay consistent and continue to stay consistent?
And why do you see others not?
Recent Related Blog: “Whats the Difference”
FTS is in the far left rockin the CFSF shirt...say cheez:)
We are pushing back the AOW this week, but for good reason…
A very significant event has happened this last weekend! Matty B aka FTS received his Level 1 certification in Omaha.
CrossFit Sioux Falls is very proud of you for this great accomplishment. You raise each and everyone’s athletic and personal game to a HIGHER level at CFSF. Your intensity, encouragement, personality and character is such a positive influence on all of us. We couldn’t be happier for you on this accomplishment coming along with bringing you on board this month as our next great coach at the box.
As FTS begins his coaching this month at CFSF, he brings more to the table than you would think…He has played collegiate and post collegiate soccer, coached athletes from young to adult. As a CrossFitter, he is also more than just your average athlete, when someone has the ability to Overhead Squat their BW 15x, do Handstand Ring Pushups, and a host of other movements that mir-mortals don’t have the capacity to do, people will listen. You may see him tearing it up at the sectionals next year.
We have had the pleasure of watching your progress and improvement since the 1st day you walked into CFSF. We are so excited to have you take this next leap as a coach at CFSF.
Thank you for all that you do!
Super Ffast Squatting by Kimmy G
Tomorrow (Saturday at 1030a) marks the Paleo Challenge II Vote. This is were the participants of the Paleo Challenge decides who will take the PLC II Crown for the Men and the Women.
Details:
When: Saturday Novemeber 13th
Time: 1030a-1115a
Where: CFSF
The top 3 men and top 3 women will be posted Saturday at 1030am. Each Paleo participant (you don’t have to finish to vote anyone who started the challenge) will have the opportunity to vote on the winner for the top male and female. The male and female winner will win $800 CASH EACH and a free UNLIMITED month membership.
We encourage all of CFSF’ers to come and join in on the fun.
You must be at “The Vote” to vote. Sorry if you are not in attendance you are not able to vote.
Any questions contact Chris or Annie.
THANKS!
cfsiouxfalls.com 