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Post 2015 Open – Skill/Strength


Did it or didn’t, love it or hate it…the 2015 Open will come to a close in a few short days. If nothing else, it provides a good transition point on our calendar. The next four weeks for sure, six if things are going well, the programming will provide those interested in working on some strength gains, but still within our class structure we have today. There are tons of programs out there, and million pros and cons to each. But I will be leveraging the work of John Sheaffer aka Johnny Pain and incorporating the Greyskull LP. (linear progression) 


Now I’m not implementing all of it as defined…trying to leverage what I can within the time we have available.

Something to point out, the board every day will have something on it as it does today, so even those not interested in a “strength cycle”…just come in and do the class just as they did last week.  Just know you may see lot’s of sets of five.

Monday, Wednesday, Friday will be “Greyskull” days, with Tuesday being open for Olympic lifts and gymnastic skills. Thursdays will remain unchanged. With both Monday and Friday being “squat” days (Wed = Press…including Bench), Friday will have an optional Core workout versus squatting for those who choose. No…you cannot do both within the 1 hour class. Remember, this is just the Skill/Strength portion.


So why this got a quick blog…

IF you are interested in trying this out make sure you are tracking your numbers each day, as it is vital to the process.

The nuts and bolts…

The working sets are 5,5, and 5+ (the 5+ is simply an AMRAP of sorts…seeing how many reps you can get)

If I get all 5 on the first two, and then 5 or more on the third, I go up 5 pounds (total) my next squat day.

If I don’t get all 5 on the first two, or less than 5 on my third, I “reset” and drop 10% next squat day.

The program is designed to hit “resets”, they shouldn’t be looked at as negative…and actually make it fun as you get to compete against previous numbers.

For example: Let’s say I start at 190 Pounds for my Back Squat

Day 1: 190 x 5, 190 x 5, 190 x 7     So I got 7, I will go up to 195 next BS day.

I have a few more good BS days, and get to 210

Day 5: 210 x 5, 210 x 5, 210 x 3  …  I did not reach 5, thus drop 10% (so 210 * .10 = 21  and 210 – 21 = 189, call it 190)

Now for Day 6, I am reset back to 190, I repeat the 190 x 5, 190 x 5, and then on my third set I have recent data (7 from Day 1) to compete against. I go for 7+, and then add 5 pounds assuming I got at least 5. And now each day I have a goal to shoot for, including 210 when I get there…and 215 which would be a “PR” of sorts.

So if you want to plan ahead…

Monday and Friday Squat days, alternating BS-FS , then FS-BS . If you want to just do one, that is fine.

Wednesday – Press Days, OH Press (strict), Push Press, Bench repeat, again if you want to just do one, fine. But Bench must have a spotter, or spotter arms set up.

Trust the process, keep the jumps 5 total for squats, 2.5 total for Press (yes use the 1.25′s).

Ideally the first week you would do seven or eight reps on that final set of “5+”, so you do kind of guess to start, doesn’t have to be perfect.

Enjoy if you want, or again, simply come in and do class just like you do today, I don’t expect everyone to do this, just trying to provide some options to help people with want they want/like.

Questions, please ask…


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Friday night Light

“Friday Night Lights” – Open 2015

Friday night Light

The Open is almost here and we have over 40 athletes signed up.  It is going to be a great time of PR’s, Community, and taking your workout to the next level.  If you are on the fence about signing up this is your chance to compete against yourself to see how far you have come in your CrossFit journey.  If you are newer to CrossFit you can do scaled, and if you want to take your workout to the next level you can do RX.  The cool thing on this option, you will not have to choose RX or Scaled until the workouts are released.

Friday night will be set up to have all competing athletes show up at 5:00pm to start warming up.  We will have an athlete and volunteer standards and briefing meeting at 5:15pm with the first heat starting at 5:30pm. If you are unable to make it on Friday night, we will have other options for you to do the workout including all-day Friday class and Sunday night during open gym.  We will have a sign up sheet on the front whiteboard which will have all competing athletes names.  To help coordinate, you must fill in the day and time that you are planning to do the workout.  Cody or myself will either judge you or make sure that we have a judge available at the times requested.  With so many athletes, if you do not fill in the sheet with a day and time, we will not be responsible for you getting the workout judged or done so make sure you are responsible for yourself.  You will not be able to show up at a random class time and expect to do the workout with a judge; we will also be running the gym as normal during this great 5 weeks.

We are very excited to have so many athletes participating this year and want to make this a fun event for all levels of athletes.  This is your chance to show yourself what you are made of and have a great time doing it.  Just like our Throwdown a couple months ago, the next 5 weeks are going to be a great way to gage yourself and find out what you are good at and things that you still need to work on.

Onto the Open together!

- CrossFit Sioux Falls

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Open 2015

Open Season is Upon Us…………..

Open 2015

Registration Begins Thursday January 15th

Here we go CrossFit …. it’s now time for the CrossFit Open to begin and we are excited!  This year we are doing things a little different.  Instead of having every Saturday morning and afternoon consumed with competition, we are bringing the festivities forward and going to be doing “Friday Night Lights.”  The staff of CFSF believe this is a great way to continue having Saturday classes for those not going to participate in the open and give everyone who is going to participate a better opportunity to do the workouts with the group while creating a fun Friday event community night.  This does mean our Friday schedule will change slightly, our last class of the day will be at 4:15 on Friday.  This schedule will not start until the first week of the open which is the week of  February 26th.  Our plan is to have our first heats starting at 5:30pm and going until we are done.

This year along with the prescribed Rx division there will also be a scaled division similar to our throwdown where the movements and weights will be scaled.  When you do the workout each week your score will be ranked among others all over the world who are also doing the prescribed or scaled divisions.  We are encouraging everyone to sign up on under our CrossFit Sioux Falls team and be a part of this great six week event.  If you are not able to make the “Friday Night Lights”  we will have other opportunities to do the workouts as follows: Friday during regular class and a couple hours on Sunday during open gym to get the workout in.  Unless you are planning on going to regionals as an individual you will not be able to redo the workouts during the week – for most of our athletes this will be a one and done giving your best effort in that single shot.

Those of you who are interested in volunteering to judge, help with equipment, or video please let one of our coaches know so we can get you on our volunteer sheet.  We do not expect you to volunteer every week, please just give us a heads up on what weeks work best for you.  CrossFit is holding the judges course online again this year; if you took it last year you must take it again this year in order to be a registered judge.  If you are interested in judging you do not have to take the course but it is recommended by CrossFit.

Our plan is to have an informational meeting a couple weeks before the open starts so please check facebook and the blog for upcoming meeting dates.  We are really excited about this years open and after watching all of you compete this past weekend, we know we can have a great amount of athlete participation.

Here is a link to the CrossFit Games main site, this will give you all the information you need to get signed up and ready to compete.

Let the Games begin…or at least the Open.

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paleo diet

Make Your Diet a Lifestyle- Paleo Challenge 2015

motivation paleo
It’s  a New Year and with a New Year comes resolutions and many goals to accomplish.  To be successful you need a plan of action and additional support from your fellow CrossFitters can come in really handy.  We don’t want you to think of a Paleo Challenge as limiting what you can do but taking advantage of all you can be and do!  We want this to be a life changing experience that changes your thinking and feelings about what you eat.  It is not meant to be a diet that makes you think about food all day and how deprived you are of everything you love to eat.  We also do not want you to have to give up social obligations with friends because you are doing a Paleo Challenge.  We want you to live life…full, healthy, and with long-term success!  If you are a new member or an old member this is a great way to check and recheck your nutrition especially after all of the holiday fun and festivities.

Paleo Challenge Coming…

This time, we will be running the challenge within the gym.  We have tried other challenges such as Whole Life and LuRong but this time we are going to run the challenge within the gym holding ourselves and you accountable.  This means that the more people we get to sign up the more winnings there will be.  The challenge is set to start Monday January 19th  and run through March 1st; we will have our informational meeting, measurements, pictures, body composition and weigh- in on Monday January 19th at 6:30pm.  There is a sign up sheet on the whiteboard, and shortly after you sign up you will receive an informational packet that will have the rules, grocery lists, and other additional information to help you get started.  We will have meetings every Sunday night at 6pm going over different topics and answer all your weekly questions.  The price of the challenge is $40 and all we will award prizes of the total value to the top 3 men and 3 woman finishers – we will announce the prizes midway through the challenge.

We will have a baseline workout on Thursday, January 22nd and retest the last week of the challenge.  This will kick off your personal evaluation.

Let’s start the New Year off right and get everyone involved in this fun learning experience that will not only change your way of thinking about food but change your family’s way of looking at food.  We will have weekly family friendly recipes, cooking workshops, and special informational guests to break things down.  Registration will begin on Tuesday January 6th and go through Sunday January 18th.

Here is an overview of the Challenge and dates:

  • January 6th- Registration begins + pick up info packet
  • January 19th – Informational meeting, measurements, pictures, body composition, and weigh-ins
  • January 19th- Challenge begins
  • January 22nd- Baseline workout
  • January 25th- First Sunday meeting 6pm

Let’s get after this CrossFit Sioux Falls!  Not a member, and want to join us?  Come in, check out the gym, and let’s discuss a plan that gets you on a New Year kick-off.  See you in the gym!

paleo diet

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New Year = New Challenges



Happy New Year and welcome to 2015!  What a great year we have had, filled with births, weddings, new coaching staff, and a ton of new faces in the gym.  After 5 years of great members, both new and old, we are still going strong and 2015 looks to be another amazing year for us.  If you have been on hiatus from the gym because of the craziness of the holidays and Christmas vacation we are ready for you to get back on track; come WOD with us.  We have many exciting things coming up including the Winter Throwdown and the Holiday Party: this January 10th is going to be a blast.   We all know it’s that time of year … the beginning and everyone is talking about resolutions and what you are going to change or delete from your life.  But my question to you is more challenged: what can you add to your life or your family or friends life?

So many of us sit on the sidelines and watch life pass us by.  We talk about how time flies and how there just isn’t enough hours in the day.  Is 2015 your year to start getting off the sidelines and get into the game of life?  If your not healthy or happy with yourself then how can you be happy in your life?  Change is hard and not always wanted but there comes a time when its needed.  You may not even see it until it happens, or you may have to struggle to let change in.

What will the new year bring you?
What do you want it to be, for not just you but your family?

Maybe its time to focus on your health and wellness, your diet, or maybe its your kids health and wellness?  The new year for CrossFit Sioux Falls will be focused on all those things and more!  We have a family focus and with the new year comes the start of our kids classes, parent and teen classes, our nutrition counseling and challenges, and we can’t forget about the amazing community and friendships along the way.  If you are looking for a change for yourself or both you and your family, then please come to challenge us to help change you to feel better and look better in the new year. I go back to the question “what are you going to add to your life or your family or friends life?” … maybe health, wellness, friendships, and community!  How about CrossFit?  Take the first step…and we will walk, jog, and run and row with you to success!


If you are ready to walk in, just as we welcome in a energized 2015, we welcome you to CrossFit Sioux Falls. Come in, call 605.274.3474 or email – and if you are ready, just walk in…let’s get started.

Welcome a NEW YOU in a New Year!

– Liza and Team.




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CF Christmas

Winter Throwdown Standards and Movements…….

  Here is what a bunch of you have been waiting for all week, and I am going to give it to you in the simplest form that I can.  We have 40 teams signed up for the Throwdown and  as a coaching staff we couldn’t be more excited about the turn out.  The deadline for team sign up is going to be Monday, December 22nd so there still is time to get a partner and sign up, and remember this is a fun event, with IN-Gym teams only.  After Monday we will start doing heat assignments and getting last minute preparations done to make this event amazing.  We will have our overall winners which will receive our traveling plate trophies, and we will also crown our scaled winners.  This is going to be a great day to not only get a couple workouts in but meet new members and socialize.  After the competition we will let everyone go home and get ready for the evening festivities which will be at a downtown location to be named soon!  The fun awaits. Enough logistics here is the nitty gritty of the day with the movements and weights for each division….. Event One will be a Max Lift (for both RX and scaled) – this will be a 3 movement 2 rep max unbroken complex.  In other words, you must go through all 3 lifts without the barbell touching the ground.  There will be a max time limit for this event of 6 minutes and each athlete will get 2 attempts at a max weight.  You will need to complete  2 reps of a hang clean, front squat, and shoulder to overhead, after completing your lift you will have the opportunity to deadlift for the remainder of the time.  Your score is your max weight combined by both partners and your number of deadlifts performed after each lift attempt. Here are the rest of the movements for RX: Handstand Push-Ups Power Snatches (115/75) Double Unders Rowing KB Swings (55/35) Wall Balls (20/14) Slam Balls Thrusters (95/65) Pull Ups Burpee Box Jumps AND, the movements for Scaled athletes: Hand released push-ups Power Snatches (95/65) Singles or Double Unders Rowing KB Swings (55/35) Wall Balls (20/10) Slam Balls Thrusters (75/55) Banded or unbanded Pull Ups Burpee box jumps It is likely, you have many questions.  No problem, but be patient. This is just to give you an idea of the movements; we will give you more information a week out from the competition. So, while we will help answer your questions, if you let the event unfold…the entire story will be told.  Remember this is for fun so there is no need to run through the workouts, freak out about something that you may not be an expert at, or add any discomfort to your preparation.  Go into this with an open mind of making yourself and your partner better, competing and just have fun.  If you do have any questions please direct them to Liza and Cody as we are the ones in charge of this event. And remember, the deadline is fast approaching (TOMORROW) but we can accommodate if you make the list and commit. Thanks, Liza and Team   holiday party

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gift of fitness

Tis the Season For Fitness……

gift of fitness


Tis the season for gift giving, so why not give yourself and a friend the gift of fitness and get rewarded for it in return.  CrossFit Sioux Falls is all about friendships and fitness and this is the perfect time to get all of your friends in the gym to workout with you, because nobody likes to workout alone.

For every active member who brings a friend in to join, here is the deal for BOTH of you

Starting December 15-January 2nd we will be offering current members half of there next month and there friends half of there first month for joining CrossFit Sioux Falls.  This is for everyone – part time and full time members if you are a student, fire, military, or police you still get the regular reduced rate plus the half off your first month.  If a member brings in 2 friends who join, each friend will get 1/2 off their 1st month and the current member will get a free month (1/2 x 2).

The holidays can be a crazy hectic time of year and the first thing that we forget to take care of is ourselves.  This is the perfect gift to give yourself and a friend.  Challenge yourself to be more than what you ever thought you could be.  What ever your goals are to gain muscle, lose weight, gain some great friends, or just a stress release make 2015 your year, CFSF can kick-start you.  What are you waiting for? Stop by the gym, call (605) 274-3474, facebook , or email ( today!

CrossFit Sioux Falls
3505 S Phillips Ave, Sioux Falls, SD 57105
(605) 274-3474



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NEW CrossFit Sioux Falls Apparel is Coming.

It’s long overdue, but apparel is on the way.  Matt took a great role in finding a great way to make sure we have consistent apparel and put it into action.  The “605BBC” t-shirts that everyone pre-ordered are on their way and should be available this week.  Please work with Matt on all the pre-orders, and note there are a few extra that will be stocked and sold at our standard apparel rates. Building upon Matt’s experience and the desire to make sure we have a reliable means to have apparel for all, we are excited to also have 2 new CrossFit Sioux Falls pieces on their way.  They should be here late this week as well.  Liza put together the designs and styles and we have an awesome assortment of colors and sizes coming.  These are all American Apparel 50/50 or tri-blend t-shirts and a few Hoodies coming in the mix as well. We ordered a BUNCH of colors and sizes but some of them have just 1 or 2 in a certain size and color to spread out the options.  I am excited to get these. So you can plan ahead, these will launch at $25.00 + tax = $26.50 total for the t-shirts and $40.00 + tax for the sweatshirts.  I believe there are 8 color options for a couple designs so there should hopefully be something for everyone.  Sweatshirt quantity is a bit more limited. Here is a sneak peek at a couple:   Design 1: FRONT and BACK CFSFd1_frontCFSFd2_back     Design 2: FRONT and BACK CFSF_d1fCFSFd1_back As mentioned, some of the colors will be gone in a size right away but we have a large total coming.  And please remember just to note what you purchased on the sheets in the gym so we can best track the inventory. THANKS!

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Fall throwdown winners 2013

Winter Throwdown and Holiday Party

Fall throwdown winners 2013


The date has been set, and we are ready to roll!  The 2014 Winter Throwdown and Holiday Party is Saturday, January 10th tentative start time is 8:30 am and we should finish around 2 pm.  In the evening of the 10th, we will be having our Holiday Party downtown with full plans and location disclosed as the date approaches; this is open to all members and their significant no matter if you participated in the Throwdown.

The format will make fun a fun yet competitive event to motivate all.  The Winter Throwdown will consist of a 2- person same sex team, and we will be running scaled and Rx teams together just modifying weight and reps so there is equal work between groups.  Every level of CrossFitter is welcome to sign up, and this is an in gym CFSF members only Throwdown.  If you are having trouble finding a partner and want to participate talk to me or one of the coaches and we can help you get paired up with some.

This event is a fun event for everyone.  All the movements will be general CrossFit movements, nothing unknown or crazy.  We will be having 1 lift and 3 workouts all in the moderate time frame.  We will be announcing the workouts the week of the competition so you have a chance to digest what you need to do.  Cost for the event is $50 a team, we will have a sign up sheet on the whiteboard on Monday.  If you don’t want to compete but would like to volunteer to help set up, move equipment, or judge I will have a sign up sheet for volunteers as well.

The traveling-plate trophies are on the line for both male and female divisions, this is going to be a great day of fun and festivities!

winter throwdown





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605BC Shirts



605 Barbell Club shirts are becoming a reality… don’t be that person without one. I do appreciate the participation/interest we’ve already had at Barbell Club classes thus far and look forward to the future of “the club” and whatever it becomes.

Starting right now up until 2:30 PM next Wednesday the 26th we will be offering a pre sale at a discounted price to ensure you get the size you want. For the Presale the t-shirts will be $20.00 cash/ $22.00 credit and the tanks will be $18.00 cash/$20 credit. You must pre pay as well to have one reserved as limited inventory will be ordered to have on hand (Which will most likely be $25/$23 respectively). The order will be placed next Wednesday after the pre sale ends, with expected delivery two weeks after. I am using a different vendor than the past and I will be able to share tracking/status information.

Both the T’s and tanks are American Apparel 50/50. Here is some sizing information…

Click for T Shirts Sizing Chart

Tank Sizing Chart

All shirts/tanks will have “#605BC” in white lettering on the back.

The options are black, blue, gray… it’s actually “heather lake blue” and “asphalt” if you are researching. This gray is different that the tester shirt I (MattyB) was wearing around the gym and was earlier posted on IG/FB.

If you have any questions, please let me know or email . I would be happy to ship to anyone not currently in town as well, we will just make sure the price of shipping is added to the price of the shirt.

All orders will be handled by myself (MattyB), do not use the product list in the office. Do not just tell a coach after class. Once I know your size/color/type of shirt and have either received cash, or your permission to hit your card, I will add you to my pre order list. Again… with any questions or to get an order going.




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