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

Sara Wishard

Sara has been a member of CrossFit Sioux Falls since April 2010. I love to see Sara as she is always smiling and happy. Need an example? Even as she is telling me a story about how Sawyer, her adorable 2 year old son, dumped fingernail polish on her rug, she is still smiling. Her “never give up attitude” and encouragement for other athletes make her an amazing workout partner.

How did you start CrossFit:
Sara started CrossFit with a really good friend.  They both were working out other places and wanted a change. They liked the class aspect and how motivating it is to work out in that type of setting.

Why do you CrossFit:
To feel happy, strong and empowered.

Favorite part of CrossFit:
Sara’s favorite part of CrossFit is the fact that she can bring her youngest son Sawyer with her to the gym where he can watch her from the “view deck” while everyone is so helpful and good to him. She also loves that CrossFit is such a community of people who really care about each other.

What are your favorite CrossFit Movements or Workouts:
Sara likes anything overhead as that is where she is strongest. Her favorite Olympic Lifts are the Snatch and Jerk.

Personal Goals:
Her personal goals are to get leaner, faster, and stronger!

Keep up the great work and thanks for being such a great role model and friend to all.

-Liza

Probably one of the most positive people you’ll ever meet.  Thanks for being you, Karen!

How did you get started with CrossFit?

I met Chris and Annie Mello through my friend, Gretchen Shafer.  Like most people, I sort of got peer pressured into actually coming to try it.

Why do you CrossFit?

I was always an endurance athlete in the past.  I was a swimmer for a long time and then focused on running.  I feel like I was built to be strong, though, and CF gives me a way to use it.  This is my sport of choice now, I feel like I was built for it.

What are your least favorite movements?

Wallballs, and wallballs.  The workout “Karen” (150 wallballs for time) is just a mockery, it’s sick.

What is your favorite part about CrossFit?

I really love the feeling of coming in and seeing something on the board (the WOD) that I’m not sure I can do.  When I can overcome that doubt and do something I’ve never done before, it’s a great feeling.  I really love the competitive side as well.  I like to be competitive, both with myself and others, it’s fun.

What are your goals going forward?

Getting stronger, of course, I love lifting.  I just want to be able to compete in the Open and do well, helping the team.  Anything past that is just great, if I could make the team going to regionals that would be awesome.  As long as I can get better and help others around me just get better, that’s what I want.

James Larsen

I’m really excited about writing this one for you guys.  James has been coming here for the last 6 months and has made huge strides every time.  The best thing about him is when I see him walking through the door, I know no matter what the workout, what the movements are, or whatever the weight maybe, James is going at it 110% with no excuses.  He’s also a blast to work with; the guy is like a sponge when we work with him on things.  You really only need to tell him once on something and he does his best to do what you’ve gone over.  His no nonsense approach to how is approaches his workouts is a great example on how to get things done.  For the newer people to our gym, James is usually in at 5:30am.  So if/when you guys get a chance, take notice of James and tell him what a great job he is doing!

“I can’t imagine not CrossFitting.”

John Sutton has room for such a statement, as he has been training at CFSF for almost two and a half years; as long as any of our members. I started my internship for Chris and Annie around the same time that John became a member, so I’ve literally gotten to watch him progress since the start. As he’ll tell you, he’s a living testament to how the program can improve your life. I got a chance to sit down with the CFSF veteran and father of two to ask him about his experience.

How long have you been doing CF and how did you get started?

Almost two and a half years. I had read about CrossFit a while before I ever started. I was interested in the idea of short, efficient workouts that exposed me to a little bit of everything

Why do you CrossFit?

I feel better than I did ten years ago.  I’m able to sustain a high level of fitness by working out for an hour, three times a week.  It provides a built-in type of accountability during the workout, by competing with yourself and others you work harder than you would by yourself.  It’s very motivating doing the same thing as others and seeing them do well.

What are you favorite and least favorite movements?

I really dont’ hate anything we do.  I struggle with thrusters and front squats, really anything in that front-rack position.  My favorite is the overhead squat, it’s the broadest display of functional fitness there is.

What is your favorite part about CrossFit?

All areas of fitness are accounted for.  Things like mobility, strength, and endurance can all be developed.  I’ve gained a great deal of functional strength, and I’ll be able to do things like play with my kids for a long time.  My flexibility has improved greatly and many of the aches and pains I used to deal with have gone away.

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Thanks for your hard work and commitment, John.  It’s been a pleasure to help you get better!

-Casey