With the Open beginning this week, I wanted to spotlight one of our members that has been training hard for the Games all year.  Tracy Kuipers is easily one of our most veteran members.  I’ve gotten to work with her regularly through our Olympic Weightlifting program, and it amazes me how far she’s come.  Not only is she a great athlete, but her knowledge of the lifts and of CrossFit as a whole is something I’m equally proud of.  I know when I have Tracy in a workout, it’s like having another coach in the room.  She’s constantly helping those around her get more comfortable with what we’re doing.  All of this along with her seemingly never-ending reserves of energy makes her a great asset to our gym.  Thanks TK for everything you do, excited to see what the next few months have in store for you! -Casey

How and when did you start doing CrossFit?

I started two and a half years ago.  I met Chris and Annie Mello through friends, and I knew them for a while before they talked me into coming in to try out their gym, CrossFit.

What is your favorite part about CrossFit?

The energy of this place and the people.  I pretty much just come to hang out and meet people, the workout is a bonus.  As far as actual working out, definitely power cleans, but really anything with the Olympic lifts.

What about your least favorite part?

Wallballs and Thrusters!  But seriously, I hate the negative perception that a lot of people have of CrossFit.  A few bad gyms out there give CrossFit a really bad name at times.

You’ve been training for the CF Games this year, how do you feel going into the first round of competition?

I feel stronger and much more prepared than last year.  I learned a ton last year competing in the Open, mostly about what I needed to get better at.  I’ve learned to manage my weaknesses.  I’m way more comfortable with heavy weights when I’m tired.  As much as I complained about all of the powerlifting we did, it made me so much better as a whole.  Everything else, even bodyweight stuff, got easier.  I’m much more confident because of it.

What goals do you have for this season?

To keep improving.  I know that I’m way better than I would’ve been had I not done the Open last year, which is why I feel everyone should try it.  Participating will also force you to meet people from other classes you wouldn’t otherwise meet.  You learn to push each other, it’s healthy competition.  We have a strong gym and I know that we’re capable of sending individuals and a competitive team to Regionals.  Along with that, I want to be consistent.  I know I’ll do well in heavy lifting, but I also want to consistently perform well in the bodyweight and skilled workouts.  I just want to be better than expected.

Focused and determined...everytime

CrossFit Sioux Falls “Member Spotlight” this week is none other than Mitch Kuper. Many of you may already know Mitch, as he is able to get to quit a few different class times, but we decided to dig a little deeper anyway. Mitch always brings a positive energy when he shows up to class. As half of the team that won the most recent CFSF Throwdown, I thought it would be fitting to get to know him a little more and find out what makes him tick.

How long have you been Crossfitting?

I’ve been doing this for about a year now. One of my buddies went to school with Casey and drug me in so I could see what this was about. My 1st workout was “Filthy 50″ and I still decided to come back.

What keeps you coming back?

The challenge, no question. I never want a workout to get the best of me, and that’s what pushes me through those tough ones we have. Another big factor is the people. It seems like when things get tough, you can draw on everybody else’s energy to get you over that hump. With the class and the instructors they make sure your doing everything safe as well. It’s one thing to go and try this on your own, but you’re not going to have that group pushing you or others making sure you won’t be doing more bad than good to yourself.

What is your favorite/least favorite movement we do?

My favorites are power cleans and/or clean and jerks. Handstand push-ups are just awful and depending on the day double-unders can be very frustrating.

It’s been a blast getting to know Mitch. It’s fun to see the guy push himself giving it his all and do the same for anyone else in class with him. Great job Mitch and keep up the awesome work.

Rory Kelly is definitely a person I look forward to having in class.  Aside from the impending comic relief, he provides us as coaches with a lot of motivation.  The client motivating the trainer, isn’t that backward? Well maybe, but let me explain.  I know when Rory comes in he really wants one thing; to keep getting better.  Always improving is such a huge thing to be concerned with, no matter what you’re doing.  Rory is constantly asking for more coaching, improving the little things, making sure he’s doing them correctly, and trying to better understand his movement.  Many times it’s the other way around, I’ll cue and correct and prod until I’ve fully annoyed someone.  But with Rory, he’ll take everything in and then ask another question.  The difference between good and great is many times the realization that you’ll never fully master something.  It’s motivating knowing that he’s never satisfied, so I need to be prepared as a coach to help him along the way.  Thanks Rory for your hard work, keep making things happen.

How did you get started with CrossFit?

My friend Doug Hennies got me to come and try it out.  In the past I worked out at another gym in town doing the lifting/cardio thing.  I played a lot of pickup basketball and also did some distance running with my wife.

What changes have you noticed since you started?

I’m strong in areas I haven’t ever been.  I’ve learned that my core was really weak and that’s getting a lot of improvement.  While I’m gaining strength in other areas, though, I’m still strong in the areas I trained prior to starting CrossFit.  For example, we hardly ever bench press in workouts here, but in the few times I have benched here I can tell I haven’t lost much strength in that lift.  I’m never overtraining one movement or muscle group, so I’m just a lot more well-rounded.

Why do you continue to do CrossFit?

The whole thing is motivating, and you’re forced to push yourself.  Competing against yourself is a lot of fun.  How I perform on a workout based on what I think I can do is more important than where everyone else finishes.  It’s also nice being coached.  I’ve been lifting and working out my entire life, but I’m still learning how to move more correctly.

What is your favorite thing about coming to the gym?

It’s something new every day, and I always feel great when I leave.  I’m forced to work on my weaknesses which I wouldn’t do otherwise.  The warmups have helped a ton with that.  My favorite exercise is probably rowing.

And the least favorite?

Dead bugs suck.

CrossFit Sioux Falls Member Spotlight this week highlights Amanda Weber. In her time at CFSF, Amanda has made great strides and continues to push for more each week.  She has a great drive for personal improvement and is a pleasure to coach.  We caught up with Amanda to ask her a few questions and get an inside look at what drives her to CrossFit.

1.) How/When did you get started at CrossFit?

I owe it all to my friend Courtney Jacobson. She’s been a huge CrossFit supporter for years, and after I came with her once three months ago I was hooked.

2.) Why do you CrossFit?

Originally, I realized I couldn’t eat what I wanted anymore without taking some action. Now I keep it up because I enjoy the staff, the environment, and the people.

3.) What is your favorite part of CrossFit?

I love that I can walk in and be told what to do with the daily WOD. I wouldn’t be able to walk into a gym and create my own effective workout.

4.) What is your least favorite workout/movement that we do?

Running. Anytime we run I want to run back to my car and go home. I’m getting better at it, but it’s definitely not my favorite.

5.) What personal goals do you have?

My personal goals are to keep at the workouts and be my best.
Bottom line–I love the way I feel after a workout and I look forward to proving to myself I’m a studdette and I can finish any WOD. I may not finish it as fast as my good friend Courtney, but I sure am motivated to catch her! I also throughly enjoy motivating others during workouts, and I count on them at times to push me to the finish line.

Awesome insight Amanda and thanks for sharing. We are happy to have you at CrossFit Sioux Falls and proud of the gains you continue to make. Have a comment or fun story to share about/with Amanda…share the love in the Comments.

Big Finish

Stu has been coming here for almost 4 months now, but you wouldn’t be able to tell by the way he can knock out double unders!  He’s one of the people who manages to get up at the wee hours of the day to get their workout in and he’s been nothing but a great guy to work with.  Here’s your chance to get to know him just a little bit better.

1.) How/When did you get started at CrossFit?

My oldest son Ben was lucky enough to have Greg coach his baseball team last summer, and Greg was awesome.  Greg would write some great emails to parents, whether it was encouraging them to get involved, or just a great perspective on how some of our games went.  Well, in his final email, he was summing up our season and more specifically writing about how our end of the season tournament ended, so in the middle of this heartfelt email is this “shameless plug” for Crossfit.  I had no idea what Crossfit was.  So I hung onto his email, and a couple months later, as I was getting tired of my workout routine, I decided to give Greg a call.   After talking with Greg and learning more about it, I decided to take the plunge.  My first day at CFSF was on August 22.

2.) Why do you CrossFit?

I’m not sure why I do it.  People think I’m crazy doing it at 5:30 a.m..  But, that’s what works for our family’s busy schedule, so there you go.  I’m enjoying every day I’m in, I know it’s only been three months since I started, but I’ve never had that “dread” feeling when the alarm goes off.

3.) What is your favorite part of CrossFit?

Like I hear everyone say about CFSF, it’s the people.  Whether it’s the great instruction/encouragement from the coaches or the “veterans” helping me out when I’m confused, which is quite often.   On my first day, Rob took me through the Baseline Workout.  Rob was great, he was really encouraging and he didn’t judge me that I couldn’t do a pull up on my own.  I knew I was going to like Crossfit when Rob was giving me some advice on soreness, stretching etc. after the workouts, one thing he told me to try was a cold shower after working out.  I haven’t been told that since 6th grade Health class.  Thanks for the great advice!!!

4.) What is your least favorite workout/movement that we do?

Front squats kill my wrists.  But I’m starting to get better with some technique pointers from everyone.

5.) What personal goals do you have?

I’m having a great time and definitely feel the difference that Crossfit has made.  My next goal is get my eating habits under control so I can stop trying to out exercise my bad diet.

So happy 100 push-up challenge is finished!

Maureen has been coming here for almost 2 years; where has that time gone?  She’s been part of that 5:30am class and has been pushing herself everytime she comes into the gym.  A great person and someone who pushes others in class, she was kind enough to take some time out of her day to let us know what gets her out of bed to keep coming back.

1.How/When did you get started at CrossFit?

I first tried CrossFit on 12/23/2009.  I remember this date because I was super sore over the holidays that year!  At the time I was content with just running and wasn’t looking for any other type of fitness program.  My friend, Michelle Bruns who was new at the time, asked me if I wanted to go with her on a dark, cold and really early morning.  My first thought when I walked into the box was that I was in the wrong place.   This did not look like other gyms I had worked out at in the past.  I was pretty intimidated by the weights, pullup bars and all the strong people working out there!  I formally joined because it seemed really challenging and just something different than my usual running routine.

2. Why do you CrossFit?

I continue to CrossFit because I’m addicted…it’s habit!  I love the changes I’ve seen within myself.  If I were to quit, I would lose all my gains.  But the main reason is that I value health and excercise and want to live a long life.  When it comes to my husband and kids, I want to lead by example.  I want them to also choose a healthy lifestyle.  My CrossFit friends are there too, and I look forward to seeing them!

3.What is your favorite part of CrossFit?

I have a multitude of favorites about CrossFit.  I love the challenge, the variation of workouts.  No matter how many years I work out there, I don’t think it will ever seem easy.  I will always strive to do better, lift more, be faster, etc….And I actually love my 5:30am class size.  At times even though there may be 25 people packed in there, when I’m in the middle of a WOD I don’t notice the others as much.  I’m focused on what I’m doing.  And everyone there from the trainers to fellow CrossFitters is so caring and knowledgeable.  It’s a positive, energetic atmosphere.  The 5:30am trainer humor is quite comical too! How can you not have a sense of humor at that hour of the day?!

4.What is your least favorite workout/movement that we do?

My least favorite workout is Double Unders.  I can do them, but not very well!  I generally dread them!

5.What personal goals do you have?

My main personal goal is in the area of nutrition.  I would like to better my own diet.  I’ve read the books, I’ve made changes to my diet, and I’m interested in Paleo…yet I’ve never done a Paleo challenge.  I would love to be able to complete a 30 day challenge.

Awesome stuff Maureen, keep it up!

Always happy to be here!

Our CrossFit Sioux Falls Member Spotlight, Lori Miller find CrossFit empowering.  Lori, with her positive attitude and great smile, comes in and no matter what the workout, gives it all she’s got.  Lori just finished the 100-day CFSF Push-up Challenge, a feat in itself and we are excited to see what else is ahead for her. Learn more about Lori and her CrossFit Sioux Falls journey.

1.) How/When did you get started at CrossFit?

I started CrossFit in March 2010! I had just come off of having baby #2. I desperately wanted to get back in shape! I was never an athlete in high school, but as an adult found a passion for running. However, I needed something more. I had done the gym thing and personal trainers.  Sad enough, the last personal trainer I had was enough to tell me I needed something harder. I wanted to be pushed.  With having a family I needed something that would payoff for the time I was putting in to it. I found out about CF from Michelle Bruns. She swore I would love it and it sounded like exactly what I was looking for.  Hard work, a great payoff, yet the group support as well.   She even convinced me to go at 5:30am, and I can tell you, prior to this I was never a morning person. However, I knew it was the only time that would not affect my family so I said what have I got to loose. I showed up at a 5:30am class and didn’t walk straight for a week after that first workout.

2.) Why do you CrossFit?

I do CrossFit because its the most empowering thing I’ve ever done for myself.  I am the strongest I’ve ever been and I feel the best.  It’s almost become an addiction. I couldn’t imagine my life without it!

3.) What is your favorite part of CrossFit?

My favorite part of CrossFit…where do I start…My favorite part is the moments after a WOD.  I look at the whiteboard differently than when we started. Like most of us, I check out the workout after coming in, first thing in the morning, and most times I won’t lie – I think holy sh*t, this is going to be hard and then afterward there is this amazing feeling of wow – that was killer, but I did it. I finished it and I did something amazing for myself.  Then comes the awesome comrodery of everyone who just went through the same hell as you. I love working out with everyone who is there. These are relationships I wouldn’t have without CF.  Michelle and Maureen would probably tell you I almost always have a stomach ache right before we start…..3…2….1 – haha

4.) What is your least favorite workout/movement that we do?

Least favorite movement – by far Overhead squats!!!:)

5.) What personal goals do you have?

Personal goals – strict pullups without bands/without kipping, ring dips, better L-sits, and of course overall getting stronger. I’d love to try an Oly class sometime as well!  I take learning correct form very seriously!

Lori, thank you for being an awesome influence at CrossFit Sioux Falls.  Have a fun comment, story, or thought to share with/about Lori?  Comments are open…

Our CrossFit Sioux Falls Member Spotlight, Amy Boyd is working hard “to make a better me.” It has been a real pleasure to watch Amy grow as a Crossfitter since her time here with us. She finds a way to persevere through any lifts, movements, skills and workouts we throw at her and has found herself on a track to some great things. Here’s your chance to catch up with Amy and learn a bit more about her and her CrossFit journey.

How/When did you get started at CrossFit?
My husband, Bryce, had started about 3 months earlier than I. He would come home talking about the crazy things he was doing. I thought, good for him, I could never do that though. Soon, I started seeing the physical results he had as well as the confidence and energy and excitement. Then, I went with him to the potluck fundraiser for last year’s games. I saw the camaraderie that was there and knew that this was much more than a gym. I decided to give it a try. I went with him the next Thursday and now I couldn’t imagine not being a part of this!

Why do you CrossFit?
I CrossFit for me first. I feel better, mentally and physically, than I have in years! I have never felt stronger or more excited about exercise. When I finish a workout, I leave feeling like I may never be able to catch my breath or lift my arms over my head again, but, when do I get to do that again?!?!? I think of my first workouts at CF, how far I have come, of how far I want to go, and how far I think I can go. This keeps me motivated and keeps me excited. Second, I CrossFit for my family. I have more energy. I feel more playful with the kids. I love that they see the importance of exercise by our leading as an example.

What is your favorite part of CrossFit?
My favorite part of CF is working out with great trainers and excellent athletes. My love for CF continues to grow as I get to know more of the great people here.

What is your least favorite workout/movement that we do?
My least favorite workouts usually involve some sort of running. I know this is because running is where I feel my weakest.

What personal goals do you have?
Double unders and unassisted pull-ups! I will conquer those damn DUs, no matter how welted my a** gets!

Amy, thanks for your effort and dedication here at CrossFit Sioux Falls. We look forward to great things ahead.

Do you have a fun story or insight to share with us about Amy? Comments are open

Progress takes time and consistency.  I was reminded again of this last night when Mike told me that he’s been a member of CFSF since February.  Mike is a great example of this, and he’s got the evident improvements in his fitness prove it.  Easily one of the most ‘coach-able’ individuals I’ve ever worked with, it’s been fun to see how far he’s come day-by-day, month-by-month.

How and when did you get started with CrossFit?

At the beginning of the year, Greg bugged me every time I saw him to come and try.  He got a few of the guys from our office (SF Skyforce) to join, so they all talked me into starting.  I absolutely hated it at first.  I got sick after the first few workouts and told my wife I was never going back, but I knew if I quit, the guys at work would never let me here the end of it.  After a bit, though, it got better and I got more comfortable.  It became a great thing for our office, something we could all relate to, and we’ve become much more productive.

Why do you CrossFit and what is your favorite part?

I feel stronger, and I’m in better shape than I’ve ever been.  Growing up I was never comfortable in the weightroom but I enjoy it now, and I always look forward to barbell workouts.  I keep seeing improvement which is awesome, it makes it much easier to stick with something when you can always improve.  My favorite part is just being competitive again, always trying to beat a time or put more on the bar.  I haven’t been able to be competitive like this in a while.

What are your favorite/least favorite movements?

My favorite is power cleans (Mike’s goal is 225 by the end of the year), and I absolutely hate overhead squats.

Thanks, Mike, for all of your hard work.  To bigger and better in 2012…

-Casey

Niki and Jenny hanging around!

These two ladies need no introduction they are both amazing moms, friends, wives and of course CrossFitters. Back in the days when I would WOD regularly I would love to go into battle with these two “Chipper Chicks” we all loved the 30-40 min beat downs. The 9:30 ladies group, we all had so much fun competing against and cheering each other on. If you do not know these two ladies get to know them soon they are amazing inside and out. They are not only amazing in the gym but they also do great things within our community.

How Long have they been members of CFSF?
Niki has been a member since January of 2010, and Jenny has been a member since June of 2009. Niki is about ready to have her 2 year anniversary which is so awesome and something to really celebrate! Jenny is 2 years strong!!

What are your favorite WODs?
They both are fans of the long chippers and love all elements of CrossFit, the longer the workout the better. They both frequently attend the morning Endurance classes on Tuesday and Thursday at 8:30. There is really nothing that they despise or dislike.

Personal Goals?
Jenny’s personal goals are to run a half marathon and to also do a mini triathlon. She also really works on doing prescribed for every workout it is not so much about her time that matters anymore as it is the weight she uses. Niki has a few great goals of her own which include staying healthy and working on getting faster and stronger. She also would love to do a mini triathlon along with Jenny. Her main focus is on doing workouts prescribed and working on form and technique.

Why do you both CrossFit?
They both really had the same answer for this question they both love CrossFit because of the community and the camaraderie they feel with fellow members of CFSF. They also love the variety that CrossFit offers and the challenge that they face when coming into the WOD. It is empowering and makes doing other tasks in life seem not so hard and grinding as they use to be. CrossFit is something that you can use in so many aspects of your life that is what makes it great!

-Liza