CrossFit Sioux Falls would like to welcome everybody to join us for a day of development on Saturday, May 18th.  We will be holding 3 separate 2-hour seminars throughout the day focusing on Weightlifting, Rowing, and Gymnastics.  Attendees will receive thorough instruction of progressions and drills and will build proficiency in each of the three disciplines.  We will have our coaching staff as well as the CFSF affiliate team here to assist you.  This is open to the members of our gym as well as anyone from the surrounding area that can make it.

You may choose to attend one, two, or all three of the seminars.  If you sign up by May 10th, the cost will be $40 for the first seminar, and $20 for each one after.  After the 10th the prices will go to $50/$25, with the deadline for sign-up being May 16th.  All proceeds will go toward the CFSF affiliate team going to Chicago at the end of May.

We will be offering childcare throughout the day for those who need it.  The cost will be $10 per session and $5 per for each individual child.  If you are attending either of the first two sessions, we ask that you please send snacks or lunch with them.

Please email casey@cfsiouxfalls.com to reserve your spot(s) and indicate whether or not you will be using the childcare.

Schedule

930-1130 Weightlifting.  Attendees will go through numerous drills to develop the snatch and clean & jerk.  Everyone from beginner to advanced lifters are encouraged to join us.  Along with learning the basic positions, we’ll teach you warm-up strategies to continually improve your technique every time you lift.  At the end of the session you’ll have the chance to apply what you’ve learned and go for a new PR in either of the lifts.

1145-145 Rowing.  Former University of Wisconsin and World Team rower Tyler Resch will lead this seminar.  Topics will include breakdown of stroke technique, pacing and strategy for different distances, and the session will likely close with a challenging workout on the rower.

200-400 Gymnastics.  We will be brining in Gymnastics coaches to take everyone through progressions on the rings, handstand progressions, and anything you’d like to learn to improve your bodyweight skills.

Do you want to change yourself? Be more lean, athletic, fit. Become faster, stronger, healthier. Feel better, more confident, and look the way you dream?

You can! And together, we can make it happen.

At CrossFit Sioux Falls, you not only have access to 45 weekly classes to transform your body, but coaches who will help you, guide you and motivate you to achieve a new you!

This is your best chance ever!  Start CrossFit with whole class full of people just like you as a part of our new beginners’ class, “Intro to CrossFit”.  Join others with their own goals and ambitions yet new to CrossFit and learn together from day 1, getting better day after day.  CrossFit from the ground up, building a foundation that you can use forever.  Better health, better body, better life.

“Intro to CrossFit” is for you! We start on April 15, together moving forward.  

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Class Details: “Intro to CrossFit”- learn the fundamentals and basics of CrossFit, perform body-changing workouts, experience life-lasting fitness.

Who: You, your friends, people who want to get fit, people who want to CrossFit and start with all new people, frankly anyone.

What: 12-session strength and conditioning course that will teach the basic movements of Crossfit with a group of people who are all new to Crossfit.  We will also share nutrition, fun and life.

When:  Starts Monday, April 15, 2013- Friday May 10 , 2013. Class will be held every Monday and Wednesday evenings at 6:30 pm and Friday at 5:30pm.

Where: Crossfit of Sioux Falls, 3505 S Phillips Ave, Sioux Falls, SD 57105.

Why:  Experience CrossFit while building an even better you.

Cost: $106 with tax.

For more information and to register please email jeremy@crossfitsiouxfalls.com, call 605-274-3474 or just stop into the gym anytime.

Let’s get started!

Contact us today,

The CFSF Team —

Liza, Casey, Rob, Jeremy, Tyler, Doc Rob, and Greg

- 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)

Four weeks down, the best one to go.  The final week of the Open is something we really look forward to at CFSF.  Not just a finish to the “Open competition season”, but a chance to get everyone together, celebrate what we’ve accomplished, and (for the first time in 5 weeks) catch our breath.  We’re very excited for this upcoming Saturday.  As former CFSF coach and CF402 owner Mike Brownfield puts it, It’s like Christmas Eve.

As of now, Team CFSF sits in 21st place regionally and is poised to qualify for the regional affiliate team competition for the 4th straight year.  We also have many individuals performing very well, including Tyler Resch and Mary Theobald ranked 82nd and 45th respectively in the North Central Region.  Mary is looking to qualify for the individual competition for the 3rd straight year.  Additionally, our friends from CrossFit 402 in Omaha will be bringing some competitors and joining us in taking on 13.5.  Among them will be Duke Burk, who is currently ranked 15th regionally and 147th in the World.

After what will surely be a great day of competition, we’ll close the 2013 Open with a great party.  Following the final heat of the day, we’ll fire up the grill and have a potluck meal, yard games, and (of course) there will be beer.  Please feel free to bring any food or drink you want, as well as lawn chairs and yard games to enjoy the day.  On Saturday night, we’ll have transportation lined up for all who continue the celebration and hit the town.

Saturday promises to be a good one.  Tell your friends and family to make it if they can, we need a large and LOUD cheering section!

- Congrats to Amac and Cody on their engagement, so happy for you guys! (and the reception is going to be awesome:)

- Alex D., Tim W., Adam S., Cameron H., Molly H. got a muscle up this week, nice work grasshoppers!

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FAVORITE WORKOUTS:

90 sec. ME Row for Cal. -no rest-

21-15-9:

OHS (95/65)

T2B

-no rest- 90 sec. ME Row for Cal.

3xA

MRAP 3 MIN:

30 double unders

30 AB mat sit-ups

30 KB swings

30 burpees

30 wall balls

-Rest 90 sec-

Let me begin by saying how proud I am of all of you who guys.  I know there had to be obstacles along the way, challenges you didn’t foresee, yet you charged on to get the results you wanted!  As the great Jerry Garcia once said, “What a long, strange trip it’s been.”  My ultimate goal is you saw this 6 week ‘challenge’ as a glimpse into what things could be for you when you decide to do this as a lifestyle.  There is a ton of variety out there so you shouldn’t get bored with eating the same thing over and over.

Do you need to be 100% paleo all the time; no.  You’ll drive yourself nuts and almost feel like an outcast when you go out for happy hour with your friends.  If you know you’re going to have a night out on the town, I hope you now have the tools and resources to zone your diet in for before and after so you don’t feel so guilty about it.  Yes, depending on how ‘strict’ you have been with your diet and what you choose to splurge on may have some negative reactions, but that should only reinforce that you only need to splurge every once in a great while.

Well enough on that, let’s get into the numbers of things!  As a whole, the group lost an average of 2 1/2″ off their waistline and took :54 seconds off their baseline time!  Let that sink in for a moment.  That is just over a 7% loss just on the waistline of this group, or losing about 1% of your waist and getting 9 seconds faster on your baseline every week!  We trainers have noticed not only an increase in energy levels, but we’ve also been able to push you guys a little harder with respect to workout volume.

The winning team/individuals are as follows:

Individual Woman: Cassi Sehr

Individual Man: Scott Jones

Team: Blake and Debbie Curd

Days until the Open

WEEKLY HIGHLIGHTS:

- The Paleo challenge wrapped up this Friday and the results have been nothing short of amazing!

- Week 3 of the bodyweight challenge starts starts next week; this may have to get tweeked depending on the Open workout.

- Open begins next Wednesday!!

- 81 people qualified for the drawing for a pair of Nanos; winner TBA next week!

FAVORITE WORKOUTS:

3x:

A1) 10 Tempo Ring pulls

A2) 10 No $ (w/ partner)

B) 5x:

Row 250m

6 UB Hang Clean (AHAP)

12 Burpees

-rest 1:1-

On the minute, 10 minutes:

5 Box Jumps (24/20)

2 Snatch (AHAP, full squat)

Days until 1st CrossFit Open workout is announced!

WEEKLY HIGHLIGHTS:

- New bodyweight challenge starts next week, get yourself signed up!

- Last 2 weeks of the Paleo challenge, how are you holding up?

- New Intro class started on Monday, here’s to the new group!

- Mick W. stopped in to watch a WOD…it was awesome

FAVORITE WORKOUTS:

5x:

A1) Press Cluster (heavy, no misses), rest 45

A2) 10 Ring Pulls, rest 45

B)  AMRAP 12 MIN:

Row 400m

15 Burpee Box Jumps (20/12)

“Annie”

50-40-30-20-10:

Double Unders

Abmat Situps

Those who started

Those who finished

WEEKLY HIGHLIGHTS:

- This week marks the end of our 6 week bodyweight challenge, amazing job to those who stuck with it!  We’ll get another one rolling out very soon.

- “Intro to CrossFit” classes will begin again on Monday the 11th.  Great results from the 1st month on this, so don’t wait any longer to get started!

- Finishing our 3rd week into the Paleo challenge, what changes have you noticed so far?

FAVORITE WORKOUTS:

A) 3xME Ring Row (rest bw as need)

B) 5x for slowest round:

10 Wallball

7 C2B Pull ups

10 Thrusters (85/55)

7 C2B Pull ups

-rest 1:1-

You’re ready…sign up!!

WEEKLY HIGHLIGHTS:

- Groundhog day tomorrow, 5th favorite holiday of the year!

- Had some very solid PR’s on Tuesday, not only on lifts but BPaa’s celebration was heard east of the Mississippi

- Registration is now open for the CrossFit games, make sure you get signed up.

- Next week is the 6th and final week of the bodyweight challenge, awesome job sticking with it guys!

- Week 2 is nearly wrapped up on the Paleo cahllenge, how are things going?

- We had 114 members qualify for the attendance contest, that’s amazing!  Drawing will take place this weekend for the prize

FAVORITE WORKOUTS:

AMRAP 15:

15 Russian KBS

30 Double Unders

15 Abmat Situps

5x for slowest round:

Row 250M 12

Thrusters (95/65)

-rest 1:1-

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