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30 Day Spring Challenge


Spring is finally here and summer is on its way.  Many of you are busy with kids events and getting ready for an active summer season.  Stress relief during this time of year is essential to keep you healthy and motivated.  To assist in the process, CrossFit Sioux Falls is adding a little spring challenge to your list of “must do” activities.  Along with attending your regular class time, we will also have on the whiteboard an additional workout that you can do either at the gym or at home.  All of the workouts are able to be done at home – the equipment required is easily available around the house.

The challenge is scheduled to start on Monday April 14th!  To make it easy, I will put two days of workouts on the board thus if you are a 3x a week member you will have the workout for the next day already written in your journal.  This is also a great reason to have a workout journal so you can write down the workouts along with your scores.  I encourages all of you to get your family, friends, kids, frankly anyone involved with fitness and you and CrossFit.  Go to a park and invite someone who doesn’t already CrossFit to do a workout with you.  Then bring them in to CrossFit Sioux Falls for a Free workout the next time you come in.  These workouts are not only good for you but a great way to introduce new people to CrossFit.

I will have the challenge ready and written on the back whiteboard.  If you want to participate please put your name on the board and get ready for a fun little spring challenge.  We will have drawing for prizes at the end of the 30 days for everyone who has finished all of the workouts.  I will also try to put up the workouts on facebook everyday for those of you who have vacations planed or will be out of the gym.

So get active…with anyone…spring is here!

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What is Happening at CFSF………



*Holiday Party is this Saturday the 18th at Bros Brasserie downtown 332 S Phillips Ave. Bring your friends and family; everyone is welcome.  It’s going to be a great time to meet new members, see friends and socialize.  We will be having drinks and appetizers.

* The first Paleo baseline workout was this Thursday, yet you will have until next Thursday to get your times in your folder so please get in and get your baseline workout done.  The next workout will be released this Thursday in class and will be on the Paleo whiteboard through the week.

* Our first Paleo meeting will be held this Sunday  the 19th at 6pm.  Please come prepared with your food journals and questions for us trainers to answer and look over.  We will also be having some food for you to sample and recipes to give out. It’s going to be a great time to learn more about Paleo and how to implement it into you and your families lifestyle.

* The sign-up has begun for the CrossFit Open!  If you are signing up for the open please make sure that you are signing up under CrossFit Sioux Falls team and affiliate.  There is two separate sign up options you must do.

* Classes are getting busy, and we are at an exciting time of year for CrossFit so please make sure that you are signing in for class!  It helps us have staff on hand so we can assist everyone in class better.

* Reminder of the new class time on Monday and Wednesday nights at 7:30pm; we had a great turn out for the first night 10+ people.

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De-Stress Your Holidays


Here is the second part of our holiday survival guide. How do you handle the stress and busyness of this holiday season?

Here are a few tips on taking control of your mind, body and spirit during this hectic time of the year.

1. Take Care of Your Body

One of the most important things that you can do during this time of year is take care of yourself.  You can do this by not drinking so much alcohol or caffeine, working out, getting proper water and sleep intake.  Eating healthy is also the key to stress relief, if you are eating healthy you have less to worry about and if you miss a workout you won’t feel near as bad as if your diet is also suffering.

2.  Take a Mini- break When You Feel Things are Getting Crazy

When you find yourself starting to lose it, or butting up against your own rigidness, take a quick break.  Step away.  Go outside for a walk, listen to some relaxing music, call a friend or family member, go do some yoga or what ever relaxes and calms you.  Five minutes is all it takes to relax and get yourself back to a better state of mind.

3. Add Humor to Your Day

Humor, by nature provides instant balance and perspective, if even for a moment.  As long as it is positive, it allows us to step back and take everything, including ourselves, less serious.  A good belly laugh can take away all negative junk to not only you but to everyone around you.  Laughter and humor is contagious!

4. Be Realistic and Know Your Limits

It’s a wonderful thing to know your limits and know what you can and can not do.  Everyone wants to over extend themselves especially around the holidays.  Don’t let unrealistic expectations press you into doing more than you can realistically manage.  Say no.  Set limits.  Work smart.

5. Always Be Thankful

I think this is the most important de-stress-er there is, we all need to sometimes stop and smell the roses.  We have so many great things in our lives to be thankful for, friends, family, jobs, and so on.  We sometimes need to stop and remember even if things don’t always turn out the way we expected them to or visioned them to we all have an amazing life.  We all have warm homes, people who  love us no matter what, and great faith.  Life is good!

Everyone de-stress in there own way.  How do you de-stress through the holidays?  What little tricks do you use to get through the hustle and bustle of  shopping, cooking, school programs, family gatherings, and work? 

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surviving holidays

Survival Guide for the holiday season

  It’s the most wonderful time of the year……… or that is what we are suppose to believe and live by.  Let’s be real it is the most stressful, fun filled, nerve racking, kid and family filled time of the year.

There is shopping, kid programs, family and work parties and that is just the start of the holiday season.

How could you ever find time to eat right, workout, or even think about yourself and what you need to do to be healthy this time of year.

Here is Part 1 of our guide to help you stay on track and survive the holidays and still get everything done.

1). GET YOUR WORKOUTS IN.  Make sure you are planning your workouts and making sure you take the time to get that hour in a day for yourself.  I know there are days that it may be tough to get everything done and you look at your list and feel it is hopeless.  You will have a much better outlook on all the things you have to accomplish if you get your workout in.  We have a very wide variety of class times you can always fit in an hour long workout in your day, just plan ahead!

2). PRACTICE SELF CONTROL.  Everything is ok in moderation.  No matter what’s being served, there is likely to be some vegetables and meat on the table. Load up on carrots, broccoli, Brussels, turkey or ham, and hey, throw some mashed potatoes in there if you’re feeling feisty. Walk past that stuffing, the rolls, and any other gluten bombs waiting to happen. Fill your plate so full of the good stuff that you don’t have room for the bad

3). Get Plenty of Rest: Don’t cheat yourself of your sleep. Rest is always something that you not only need, but what your body deserves. It helps reenergize so you are ready for the next day. With energy, you’ll still feel like you can get all your tasks done for the day, and not be dragging at the thought of it.

4.) Set A Goal: Wondering aimlessly won’t get you anywhere. Set a goal. Know what you want to accomplish, and how you want to accomplish it. If you have something to work towards, it is easier to keep on the right path. I know during this crazy time of year this sounds crazy but if you have goals for yourself you are way more likely to think before you eat or skip a workout then if you have no goals at all.

Remember take a deep breath and enjoy the holiday season this is a time to reflect on all the good and positive things in our lives.  We as adults sometimes need to see this time of year through the eyes of our children, magical and exciting full of beauty and wonder.  Enjoy!

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ld and molly

Choosing Your Workout Partner…….

  As self-motivated as one may be, having a workout buddy can benefit even the most motivated individuals. It’s a crucial step in getting the most of yourself and the time you’re putting in. Whether you can’t stop hitting the snooze button, you’re stuck on 5-pound weights, you can’t say no to Taco Bell, or you simply can’t get in a good routine…having a workout partner or class, can fix all these problems and benefit you in more ways than you may realize. Here are 5 great qualities to look for in a workout partner along with how a good workout partner can benefit you.

1. Accountable. You need to pick a partner that will hold you accountable for your workouts each and every day.  You also need a partner who will hold themselves accountable.  You will both be more motivated if you know your partner is waiting for you at the gym.

2. Competitive.  If you have a workout partner who is competitive you will workout harder and you will push each other more.  Competitiveness doesn’t always have to be a negative quality, if you are both competitive you will push each other to make each other better.

3. Dedication. Make sure you pick someone that is dedicated, not necessarily in exercise, but in other areas of life. If you know this person quits every project they’ve ever started, why would exercising be any different to them?

4Compatibility.  The best workout partner is one that you get along with and that you both have similar interests inside and outside of the gym.  You want someone who is going to push and motivate you in a way that works with your personality and lifestyle.

5. Fun. Working out is always suppose to be fun and that is what keeps you coming back day after day.  You need a workout partner that is going to be fun and energetic.  You want to choose someone who is always going to make you laugh and smile no matter how hard the workout.

The great thing about CrossFit is we are a class based workout program and in our classes we have athletes with all different fitness levels and backgrounds.  That is what makes us such a unique and great community of people.  You not only get to choose from several workout partners but you get a whole class filed with motivated, enthusiastic, and great people trying to reach many of the same goals as you.

What do you look for in a workout class or partner?

   Athletes Choice
Monday Workout
6 Rounds 30 sec on 30 sec off
Row For Cal
Burpee Box Jumps
3/5 Chest 2 Bar

Tuesday Workout
10 Minutes Every 45 Sec 1 Snatch

Wednesday Workout
3 Rounds
50 Air Squats
15 Parallete Push Ups
10 Hang Power Cleans (135/95)

Thursday Workout
Double Unders

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Confindence What is it to YOU…………

The definition of confidence is the feeling or belief that one can rely on someone or something.  I think self confidence is a swagger to your step, a feeling of being able to take on the world.  How do you get self confidence?

 Confidence is not something that you can just pick out of your closet; it is something that you have to work for and earn.  It may be a new shirt you put on or a change in your appearance. It can also pertain to the gym as well.  I can always tell when an athlete is starting to get confidence; they walk into the gym and they know exactly what to do.  I also can tell when an athlete is confident by the way they carry themselves in the gym.  Confidence is built by learning and mastering new skills such as that first pull up with no bands or that first handstand hold or kick-up you thought would never happen.

How has CrossFit built your confidence, and what are things you have done that you never thought possible because of CrossFit?

Athletes Choice/Make Up Day
Monday’s Workout
Tuesday’s Workout
Wednesday’s Workout

Thursday’s Workout

Partner 5K Row Split Anyway

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Why You Should Lift Heavy Weights (Especially If You’re Female)……

If you are not a fan of the Facebook page Extreme Fitness at Any Age and you are a woman you should really check it out.  Here is a little blog and an article by the Huffington Post about woman and weightlifting.


I often get asked “how to get toned” or ”how to get definition”.  When these questions come from women they are typically wanting to “firm up” and create some muscle definition.  When I answer them that they need to lift heavy weights, they are often disappointed.  I am usually challenged by a comment like, “I don’t want to get huge” or ”I don’t want to be bulky”.  Nothing could be further from the truth as to what happens when a woman lifts heavy weights.  

The beauty of lifting heavy and low reps versus lifting light and for tons of reps is in the bodies response to building muscle….it happens very quickly when heavy lifting is implemented into a program.  Of course there is a place for lighter weights and high reps but no program should be without some heavy lifting days to create results quickly.  Lifting heavy weights for women also tends to have another benefit:  it is empowering physically and mentally. 


If you start a program with heavy lifting make sure you have a coach or personal trainer to show you exactly how to accomplish the heavy lifts.  Form is extremely important and until you know for sure you have correct form, you should have an expert helping you. 


Below is an article that speaks well to the topic…..

Skill and Strength
(A1) Reverse Lunges 5/5
(A2) 5-7 Strict Pull-Ups

Workout of the Day
5 Rounds for time
21 Anchored Sit ups 
12 Russian KBS (35/55)
9 Supine Rows  (rings or rack) 

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Why CrossFit Kids…..train the body and the brain


Two weeks ago I had the privilege to attend a CrossFit Kids Certification at CrossFit Park City in Utah.  It was a great experience.  Being the mother of 5 kids and a CrossFit coach,  I thought I knew a lot about teaching, helping and coaching kids.  Guess what … I wrong.  Though I do have knowledge, kids are not adults and they learn much differently, not to mention they are all about fun. Playing games and running in circles is exercise to young children while  lifting weights and looking and feeling strong is exercise as they grow to teens.

I have always been involved in fitness, and I have always wanted my kids to be involved in sports and fitness as well.  Our boys love basketball and they live to play the game.  In order for them to love CrossFit I have to relate CrossFit with basketball, much the same way we try to relate CrossFit to regular life with our adults.  We want to train our kids to not just be good at sports but be good at life in general.

I have seen especially in my own kids and other kids that have done CrossFit Kids how much it not only helps them in sports but in life.  Self esteem and self confidence  is something that many kids lack these day.  CrossFit is a great way to build confidence and self esteem.  Many kids come into the gym and are just like our adults; they are scared and wonder what are we going to do to them.  Once they start learning how to do box jumps, climb ropes, do pull ups on there own, their whole attitude changes.  They want more and more; their confidence just shoots right through the roof.

We ran entire summer program and saw great development in over 40 kids.  We continue onward now at 4:30pm Tuesday and Thursday reaching both new and experience CrossFit Junior Athletes through our kids program.  Those parents who have had children in CrossFit Kids, what changes have you seen in them?  How has their personality or behavior changed since doing the program?  What other insight can you share?

Here is a great article about how CrossFit Kids can not only help kids with body image and self esteem but it can also help with studying and brain functions.  There are CrossFit gyms right now doing studies about how CrossFit can stimulate brain functions and help kids with there school work if the school work is done right after a hard CF workout.  Read more about it from this CrossFit Journal article…

Training the Brain

 Skill and Strength
90 Sec 6 Sets
2 Pause Snatch Deadlift
1 Low Hang Snatch
Workout of the Day
1 Min Strict ME Pull Ups
-rest 1 min-
Run 200
5 Hang Power Cleans
-rest 1 min-
1 Min ME Strict Chin Ups

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Lets Get Motivated

Ten Mental Performance Tips for CrossFitters
By:  on June 6, 2013

Sport Psychology for Elite Fitness

Figure out what exactly motivates you & embrace the hell out of it. Write it down and share it with others. Constantly remind yourself what motivates you.

Have some goals, mostly short-term; performance oriented ones that can be measured. “I want to finish Annie in under 7 minutes by May”

Smile and laugh, more often. This isn’t war; it is simply playing with odd objects with your friends. Enjoy it.

Implement deep, diaphragmatic breaths throughout your training. When everyone else is struggling to recover…you will be controlling your flow of oxygen.

Have an optimistic mindset. Really, what benefit is it to be negative? Or to speak negatively to yourself?  – “I have prepared myself and I am going to crush this Deadlift”

Focus on the movement/skill at hand. In that moment pick a cue word, reducing the complexity.   “UP”  “SHRUG”  “HIPS”   “POP”

Keep notes in your journal about how you felt that day. Areas to improve on and strengths from that WOD.

After a max effort, your form is a little ugly (or really ugly). When you’re done…strip the weight (most of it or all of it) and knock out 3 perfect, clean reps. Then go high-five someone.

Spend some time prepping your mind before or during warm-up. Set your intentions. “Why am I here? What do I want to accomplish today?”

Seek coaching. Ask questions and grab some individual sessions; be open to tips and advice

What are your goals for the next week, month and even year? Everyone needs something to motivate them goals are just the thing to do that.  If you are doing the Whole Life Challenge what have you given up that was the most difficult, and what have you given up that you don’t miss at all. Make sure you are entering your scores for the challenge each night! Keep up the great work.

Skill and Strength
(A1) ME Strict Pull Ups + 10 Knees to Elbows
(A2) 30 Double Unders
*Rest 1 Min

Workout of the Day
10 Min AMRAP
12 Air Squats
9 Hang Cleans
6 Burpees over the Box

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Are you Ready for a Challenge……. Update

Friday night we are having a nutrition seminar; this will be the main kickoff to our ’Whole Life Challenge’.  The seminar will cover general nutrition, info on pre and post workout nutrition and even competition preparation.  The seminar is good for all fitness levels and all types of athletes, and it is our hope we all come together and learn together.  In addition to the great resources we have in the gym (i.e. trainers) our speaker has spent years in nutritional coaching.  Make sure you bring a list of questions and come ready to learn and get educated about your nutritional needs.

The “Whole Life Challenge” along with the Fitness Challenge that we are doing all starts on Saturday.  We can do your measurements at the gym for you or you can do them at home and enter them into your account yourself.   We will hold all of you accountable for getting your measurements in and logging in everyday and entering your workouts and food info.  This is not meant to be tedious or an inconvenience; it is meant to get you back on track after summer. It is also a great way to compete against other CrossFit gyms from around the world and see how our nutrition at CFSF stacks up.

What’s REALLY going to make the difference for YOU during the Whole Life Challenge? One word: TEAM.

It is almost impossible to find the words to tell you how valuable it is to play this game with friends or family. Not only will they be the ones who really care enough to hold your feet to the fire when the going gets tough, they are the ones who you’ll share the experience with – the trials and tribulations, struggles and triumphs, apathy and commitment, learning, experimenting and growing… together.

The Whole Life Challenge workouts  will be run in class on Friday, if you are unable to get into the gym on Friday, or you are doing the Throwdown on Saturday scores for the workout need to be entered in by Saturday night.  The workout that we have chosen is one that you can do at home on your own its for time.  Here is the workout…….

12 Min AMRAP
5 Burpees
10 Sit Ups
15 Squats

*Good Luck this is going to be a life changing challenge and you still have time to sign up so lets get started!!


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