I was in the worst shape of my life at the end of 2008. I was hitting an all time high in body weight, and I losing my breath after climbing less than two flights of stairs. I had a gym membership that I occasionally used for weightlifting, but not often enough and never for other aspects of fitness. I knew what I should be doing and how to do it, but I did not have the motivation to get serious. I joined CrossFit Sioux Falls in the middle of January. I have lost over 45 pounds of weight since then, and I am not done by any means. I have lost over half a pound of weight for every CrossFit class I have taken. I don't have good measurements, but I know that I have lost far more fat weight and gained muscle weight in that total number. At the start of 2009, I took all my pants and shirts that didn't fit and I put them away in storage. Last month, I had to get back into these clothes because everything I had was very loose on me. I was able to wear all the pants I had put away just a few months prior. My fitness level has increased more than I imagined. One of the first workouts had me doing an exercise with a weight that I could do ten times before I had to stop. Yesterday, I did the same exercise for thirty repetitions with 50% more weight as part of a workout with even more difficult movements. I could do two or three pull-ups when I started, and I did 17 in one of the workouts last week. CrossFit Sioux Falls has provided me with the means and motivation to change my body and my life. It has also given me the drive to pursue a much higher level of fitness in the oncoming year. Take a card, make a call, and come to the box for an assessment. If you want results like nothing that anyone had ever seen, you can join CrossFit and train for elite fitness.

-Nathan Hart (CrossFit Student 1/16/09)

Since joining CrossFit in March 2009, not only have I noticed a leaner body and an increase in strength, my energy level and confidence have grown immensely as well. Every workout is challenging and different from any other I’ve done before, which is a nice change from my boring gym routines of the past. As a trainer, Chris pushes everyone to their peak potential and lets no one settle for less than their best. I love starting my day with a great workout surrounded by motivated, energetic, supportive classmates and that’s what I find every time I step foot into CrossFit-Sioux Falls. Thank you, Chris for introducing me to this amazing workout!

Kim Davis, AVP Wells Fargo Bank (CrossFit Member since 3/3/09)

For someone who likes to work out about an average of 6 days a week, this place is amazing! Currently I am enrolled and attend CrossFit 3 times/week and run the alternating days. Not sure what words can describe this place, other than it is a total ADDICTION! The workouts of the day (WOD) are extremely intense but easily attainable with the right and positive attitude :-) I have worked out a huge majority of my life and CrossFit puts a new perspective on an ordinary gym. CrossFit is motivating and the people there are encouraging you through the WOD. I come to this place ready for a workout and that is what I get; no if's ands or butt's about it! I love CrossFit!
As for results that I have seen in the 1 month I have been going, they are awesome! I anticipate lifelong results after 3 months minimum. As a girl, I never thought I'd be able to do as many push-ups and pull-ups as we do, but with the motivation and drive that we all bring to this place, nothing is impossible! CrossFit takes you to new levels of workouts as you become stronger. Are you up for the challenge??

Rebecca R Langloss, MSgt, SDANG (CrossFit member since 4/6/09)

Living but not LIVING!!!
Sure I’ve done tons of Circuit classes in my day as most of us probably have, but any Joe Cool can look like he’s busting his ass (Yah I’m talking to you!!) in one of these classes and still come out after an hour like nothing even happened. This was fine for a while because I was doing triathlons, road races and many other sports to push my performance and keep me what I thought was “Fit”. After doing the same things for almost two years, it was finally becoming apparent just how mundane my workouts had become and I needed something that would shake me up and spit me out!
Sweat Storm
I’m not sure about the rest of you kids, but Crossfit had been in the back of my mind since Muscle & Fitness had a feature article “Sweat Storm” in their May 2008 issue. After reading the article and doing a some internet investigating, I determined that this was just the shit I was looking for…but where on earth the nearest CrossFit…South Dakota is was like 1 or only 2 states to not have a local, let alone any Affiliate gym and my dreams of taking part were quickly shattered.
Annie Putting the Beat Down!
It was October 10th 2008 when I was introduced to Annie “Mrs. CrossFit Sioux Falls” Mello who was a last minute sub on our team of runners going to Omaha for a relay race. As I got to know Annie a bit on the way down to Omaha, it came to my attention that she didn’t actually do much long distance running. I thought this was a touch strange since the race we were heading to was and 86 mile relay race and the rest of us had be running anywhere from 50-120 miles a month at this point. To my surprise I came to find out that her core workouts were all CrossFit and I was amped to see how that translated to the race. I’m not kidding when I say that by the end of this grueling 86 race Annie made all of the males including myself look like we had been pulling plows along during our runs. “This is B.S.”(sorry Annie) I thought to myself and Enough was Enough!
Awakening
Less than a week later I found my self in a garage with Chris “Mr. CrossFit Sioux Falls” Mello doing my first ever ring pull-ups, pistol squats and handstand pushups, wow what an amazing workout! Wait…What the hell that was only the warm up!? Next Chris explained that the actual workout would consist of 20 Kettle Ball Swings (#35), 30 Push ups, 40 Sit ups, and 50 Double Jumps (having little jump roping ability, I opted for 200 singles)…then he continues to tell us we will have the pleasure of doing 3 rounds of this crap, it’ll be timed, and we should try to shoot for negative splits (each round should be faster than the previous)…what kind of pipe-dream did he just come up with?. I wasn’t doubting finishing the workout and it ended up taking me 18mins, but I truly felt that I couldn’t do another rep, let alone catch my breath so I could tell him how bad that sucked! But I’ll be damned if I didn’t want it even more now! Unfortunately my body was telling me otherwise. 8 months of putting my body through training and races all came crashing down on me as I battled 3 different injuries the following 3 months.
Now’s the Time
Finally, injury free, I was able to do my actual Baseline workout on February 19th. Talk about the toughest 00:04:50 I’ve experience to date! This little workout takes every ounce of wind you think you have in your sail right out and kicks your butt faster than you can say “ I think I’m pretty FIT”. The itch was back and it desperately needed to be ripped into! That night I immediately signed up for the 3 sessions a week plan and haven’t looked back sense!
I’ve put my body through more things in the last 3 months at CrossFit than I ever had just banging weights around at other gyms or running on some stupid ass treadmill. From the gold standard pushups, pull-ups, and sit-ups to all of the Olympic lifts, sprints, and Muscle Ups, we do it all as hard and as fast as we can push our bodies! I do it because I will feel it tomorrow and I will know that I’ve made a positive change in my body and the way I look at being “FIT”. CrossFit has opened my eyes in a number ways, not just about my fitness potential but so much more! Whether life, love, family or my career, CrossFit has shown me that I can and should in fact push the envelope…give it all I’ve got…kick, scream, yell, and fight to the end! In life all that’s certain is “the end”…so I’m gonna kick ass and take names all the way there! I dare you to come fight the battle with me!!!
CrossFit’s Lovely’s
My last thought about CrossFit to date has to do with a few special ladies who’ve had a direct impact on my fitness by kicking my ass every time and even kicking me while I’m down. I hope they don’t mind me throwing their names out! “KAREN”, “KELLY”, “ANGIE”, and “FRAN” I just want you to know although I don’t typically hit girls, the next time I see any of you around I’m gonna put the beat down like no other. This is not a threat but a fair warning for what is to come, you’ve been warned!

Can’t Stop, Won’t Stop,

-Garrett R. Strating
CrossFit Member Since Feb 19, 2009

I can’t say enough good things about CrossFit and Chris. Every workout is different and exciting, which keeps me coming back. I have always been in to running and lifting weights occasionally, but I always had a problem motivating myself and pushing myself like I knew I should. CrossFit has changed that!
After just 5 weeks (going 5 days per week) my jeans no longer fit. This last winter I broke down and bought one pair of 38X32 jeans, which was hard for me because for the past 8 years, I was a 36X32. I gave them (the 38X32’s) to my father-in-law this week because they won’t even come close to staying on. My 36X32 jeans are now loose, and I’m on the last “notch” on my belt.
At this mornings work out, I though I would try to do a pull up without the rubber band assisting straps. I expected I would be able to do 2 or 3. I did 10 of them! I have never in my life (highs school football, military training, etc) been able to do 10 unassisted pull-ups. I was amazed because I never expected results like this after just 5 weeks.
I have had these results and I really haven’t even changed my eating habits, other than a protein shake after my workouts. I feel better physically than I have in the past 10 years. Thanks Chris for everything (except the fact that now I have to go buy new jeans and a new belt.)

-Troy Keyes (CrossFit attendee since 4/7/2009)

“Courtney …Courtney… why didn’t I see you at CF this morning?” ” We missed you this am at cf.” These sentences were what I heard for about 8 months before actually biting the bullet. Jimbo would come and give me that much crap about every day I saw him… I found myself some days trying to avoid the guilt! The thing that’s funny is I would always talk to Jim about fitness, it is my thing... I love it, I have tried about everything- globo gyms, boot camps, p90x, and yes turbo jam and gym would always give me his schpeel on nutrition...And his view etc..but one day he stopped by my cubie and told me about CF and that he thought I would love it. I wanted to try it but literally the money aspect was holding me back- which was an excuse – I see now because I am not quite sure how I lived without this place. Finally this fall I gave in to all of jimbo’s guilt and emailed Recco- I met for my baseline and he started asking me all these questions…quite intimidating actually – then he told me our baseline- it took me somewhere around 5 min but I was sick afterward- had to go the BR it was embarrassing! But I signed up immediately... where do I sign…I got and my car and literally thought Court what the f did you just do to yourself…my 1st work out was 12 power cleans 10 pushups 10rds I think- Mandee was my partner..and she killed me!!! I got to use a lighter bar so it was not too bad…the next day i worked out we did a bunch of things but the only two I can remember was 200 squats and a crap ton of the dreaded wall balls. After that one I fell to the ground…and was walking weird for days people at work were questionning me… TODAY I look back and think what the heck was I thinking I should have came long before I did. I am in LOVE with everything the CF offers and it’s a huge highlight in my day and a true blessing! Best results- best investment – best program- greatest ! Thanks Jim for not giving up on me – I am hooked for life! Thanks to Chris and Annie and all of CF sioux falls- you rock!

-Courtney Mydland 2/18/10 (member since 10/19/09)