Archive | Athlete of the Week

Pete and family

Athlete of the Month- Pete Blankenfeld

Most of you know Pete Blankenfeld as aka Pete the Cop; Pete has been a member of CrossFit Sioux Falls for over 3 years. Just recently Pete got promoted to the Sioux Falls Swat Team.  This is quite an honor as SWAT Team is not something you just get promoted; you must earn your way onto the team much like any sports team.  Pete has been doing our advanced programing at the gym for over a year now. His hard work and dedication has definitely paid off  in both his personal heath and his profession. Pete has also competed in several CrossFit competitions including Granite Games, Fittest of the Falls and the CrossFit open competition.  He is very dedicated to his fitness and his wonderful family.  CrossFit wants to give a big shout out to Pete and his accomplishments both in the gym and outside. He is such a positive influence on both new and old members, and we appreciate Pete’s drive for success.

Posted in Athlete of the Week, In the News, Members1 Comment

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Friday 7.19.13

 *Sign up for “Fittest of the Falls 2″ is live and active go to our MindBody and register to be a part of this amazing event.  This year it is going to be Bigger and Better then ever before! http://www.crossfitsiouxfalls.com/announcing-fittest-of-the-falls-2/

* Make sure to go to our website and download our App to sign in for class.

* Everyone Get in for class this Saturday Greg will be coaching class it should be a great workout!

Strength and Skill :
4 Rounds
8 Floor Press
10 Pause Pull Ups

 

Go Big or Go Home!


Workout of the Day:

For Time
20 Front Squats
30 Box Jumps
40 Wall Balls
50 Double Unders

Posted in Athlete of the Week, CrossFit Workouts, Events, In the News, Members, Workout of the Day0 Comments

WEEKLY RECAP 4/1 – 4/5

WEEKLY HIGHLIGHTS:

- Deane B. hit a PR on his Overhead Squat, awesome job!

- We wish Scott J. the best as he moves to the Omaha area…silver lining is he can keep an eye on Browny for us:)

- 13.5 marks the end of the Open this Saturday, and the beginning of the 2013 Debauchery Games.  Watch out for the language:

http://www.youtube.com/watch?v=jeOXCuvuLwU

- Olivia and Adam S hit snatch PR’s this week, a job well done!

 

 

FAVORITE WORKOUTS:

For Time:

25 Double Unders 30 Push ups 15 KBS (55/35)

50 Double Unders 20 Push ups 20 KBS (55/35)

75 Double Unders 10 Push ups 25 KBS (55/35)

 

 

Posted in Athlete of the Week, CrossFit Workouts, Events, Members, Workout of the Day0 Comments

easter

WEEKLY RECAP 3/25 – 3/29

May your Easter be as joyous as this bunny is creepy!!!

WEEKLY HIGHLIGHTS:

- Please remember we will be closed this Sunday, so don’t show up for anything!

- Spin PR’d on his clean & jerk, yeah buddy!!!

FAVORITE WORKOUTS:

A1) OHS Warmup 10-10 Work 5-5-5-5 on a 2-min. clock (Adv. 5RM)

A2) During rest, weighted rev. shrugs

B) 5x, 45 on/15 off:

Row for Cal.

Double Unders

 

3x:

A1) 7 Tempo Ring pulls

A2) 3/3 Turkish Get Ups

-rest 1 min-

B) 3x:

100M Shuttle Run

21 BU KBS (55/35)

12 Burpees

-rest 1:1-

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day0 Comments

Omaha throwdown

Weekly Recap 12/3 -12/7

Omaha throwdown crew

WEEKLY HIGHLIGHTS:

- Awesome job to those who competed in Omaha and thank those who made the trip to support them. I’m sure I speak for the competitors when I say that was greatly appreciated!

- Liza, Mary, Casey, and Rob will be competing in Waterloo, IA this weekend beginning Saturday at 1:00.  Portions of this throwdown are supposed to be streamed online at crossfitkilo.com

- “Fran” was humbled this past Wednesday by Jaime K. and Ryan C.; a job well done by all!

 

FAVORITE WORKOUTS:

A) 4x:

7-10 UB Box jump (24/20)

ME Ring Pulls/ ME Pushups

B) 3x: Row 3 min -rest 3 min-

*2nd round more than your 1st, 3rd round more than your 2nd*

A) 1 Snatch (any style) every 30 seconds for 7 minutes

B) 4x for weight:

15 UB OHS (AHAP)

20-second L-sit

C) 20 jump squats for each set of OHS not performed unbroken

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day0 Comments

Weekly Recap 11/26 – 11/30

Before your 1st workout this weekend, remeber these words:

http://www.youtube.com/watch?v=d6wRkzCW5qI

 

WEEKLY HIGHLIGHTS:

- Good luck to those who are competing in Omaha this weekend, you will rock!

- Brett V. figured out kipping HSPU; presonally I think it’s his beard that figured it out

- Pat M. and Rilie C. showed “Cindy” what is up this week, great job guys!

- In case you didn’t hear the celebration, Kristin Z. got HSPU! Amazing job

FAVORITE WORKOUTS:

A) 3-position Clean & Jerk Every 90 seconds, 6 sets

B) 4x:

Row 250M

12 Box Jumps (24/20)

Max HSPU

 

 

A) Back Squat 8-8-5-5

B) 5x 45on/45off:

Russian KBS (55/35)

C) Finisher, 3x:

ME Ring Pulls

8-15 Barbell Rollouts

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day0 Comments

turkey

Weekly Recap 11/19 – 11/23

 

WEEKLY HIGHLIGHTS:

- Have safe travels and an enjoyable holiday guys!

- Matt S. and TK put “DT” in it’s place, nice work kids

FAVORITE WORKOUTS:

A) Back Squat 8-8-5-5

B) AMRAP 10:

7 Pause Pull ups

12 Wallballs (20/14)

200-ft. shuttle run

 

3x:

3min to Complete:

100 foot Overhead Walking Lunge (45/35)

10 Box Jumps (24/20)

Row for Max Meters

*3 min Rest*

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day0 Comments

Weekly Recap 11/12 – 11/16

Be thankful you’re not this guy (Caution: Some foul language)…

http://www.youtube.com/watch?v=JaGSVcTYyos

WEEKLY HIGHLIGHTS:

- 11.1 got served by LD and Matt S./Aaron W. on Wednesday, great job!

- April S. got HSPU’s, keep it up!

-

FAVORITE WORKOUTS:

 

A) Back Squat 10-8-5-5-5

B) 3x:

1 min ME Row for cal, rest 30

1 min ME Crossover step-up, rest 30

1 min ME Anchored sit-up, rest 30

 

4x:

4 OHS (AHAP)

10 T2B

4 OHS

10 Lateral burpees

-rest 1:1-

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day0 Comments

Weekly Recap 11/5- 11/9 plus Throwdown Highlights

The throwdown party can best be summed up by the following video:

http://www.youtube.com/watch?v=fS1uDnIPTvo&feature=fvwrel

 

WEEKLY HIGHLIGHTS:

- “Diane” showed up on Wednesday and Ryan C. and TK showed her what’s up!

- Snatch PR’s from this past weekend were pretty epic, you guys’ rocked it!!

- Rachel A. did HSPU for the 1st time this week, that rocks!

- Debbie C. now has toes-to-bar down…nailed it!

FAVORITE WORKOUTS:

A) Back Squat 10-8-5-3

B) AMRAP 10: 5 Pause Pull ups 7 Abmat Situps 9 KBS (55/35)

 

A) 5×3-postion Clean & Jerk

B) For Total Time:

3x:

6 FS (AHAP)

7 T2B

AND THEN

3x:

7 Bar-facing Burpees

50 Double-unders

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day4 Comments

mojo

Weekly Recap 10/29 – 11/2

A throwdown and party on Saturday…I’m so amped!!!

WEEKLY HIGHLIGHTS:

- Olivia S. and Matt S. have top honors with “Jackie” this week, nice work guys!

- ‘No Shave November’ started on Thursday, don’t wuss out

-  Big extravaganza here on Saturday for the throwdown and party after, try to make it if you can!

- Lindsey K. had a 10lbs. PR on her snatch, holler!!

 

FAVORITE WORKOUTS:

“Jackie”

For Time:

Row 1000M

50 Thrusters (45/35)

30 Pull ups

 

For time:

4x:

8 Front Squats (Heavier than last wk)

15 Ball Slams

AND THEN

3x:

12 Pendlay Row

12 Bar-facing Burpees

Posted in Athlete of the Week, CrossFit Workouts, Members, Workout of the Day0 Comments

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