WEEKLY HIGHLIGHTS:

- Adam S. now has the C&J record with 300lbs…that’s even more impressive since he did those in a pair of 1993 Asics

- Debbie C. has lost her use of band privileges since she can do strict climbing pullups!

- Tuesday we had 28 PR’s on Clean and Jerk, very proud of you guys!

- Everyone can thank Josh V. for getting the prowler finished so we could use it again:)

FAVORITE WORKOUTS:

AMRAP 20 MIN:

Run 400M

12 KBS (BU, 55/35)

15 Hanging Knee Tucks*

*Minimal Kip

ME 50 sec/ REST 10 sec of each:

Climber Pull Ups

Row for Cal.

Double-pushup Burpees

Anchored Situps

-After 4 minutes, walk for 90 seconds, then repeat.  After the 2nd round, walk for only 60 seconds.  Score TOTAL REPS for each round, lowest will go up on the board.

WEEKLY HIGHLIGHTS:

- Lindsey K. PR’d on her clean and jerk, awesome job!

- Kris L. got his 1st Muscle up, great work!

- Remember today is the deadline to get the early bird price on our specialty seminars next Saturday

FAVORITE WORKOUTS:

ME 45 sec/ REST 15 sec of each:

Double Unders

Power Pushups

Double Unders

Wide-Grip Strict Pull-ups

-After 4 minutes, walk 2, repeat 2 more times, 16 total minutes -Score highest round of total double unders

For Total Time:

Run 400M-rest 2 min-

Run 400M -rest 1 min-

Run 400M -rest 30 sec-

Run 400M

WEEKLY HIGHLIGHTS:

- Snow in May…I heart South Dakota

- Congrats to Dustin H. and his wife on their baby boy Nash!

- New bodyweight challenge starts Monday

- Amy B. and Amy L. PR’d on their snatch…nice work ladies!!

FAVORITE WORKOUTS:

A) 5 minutes to complete: Push Press 5-3-3

B) 3x 90 sec:

20 KBS (BU,55/35)

ME DU’s

-rest 90 sec.-

Score highest Rd of DU’s

Choose

A) 3x:

1 Sn. Balance+5 OHS-rest 30-

10 Strict T2B -rest 30-

or

5x:

Row 45 sec. -rest 15-

45 sec. Strict T2B -rest 15-

IF YOU READ NOTHING ELSE, PLEASE SEE THE BOTTOM!

CrossFit Sioux Falls, I wanted to provide ample time for all to be planning ahead for the month and their own workouts.  May is a great month with many things going on kicking off with none other then CINCO DE MAYO this Sunday, MOTHER’S DAY on May 12 (Mom, I love you and am so thankful for you.), Friday, Saturday Sunday May 17-19 my girls have their dance recital and Carter is in Omaha playing basketball (Ok, maybe just I care about that), MEMORIAL DAY on Monday May 27 and the North Central CrossFit Regional Games from May 31 – June 2.  It will be an awesome month.

REMINDER: 3:15pm class added to Monday, Tuesday, Wednesday and Friday.  I needed to slip this in so you all read it  This week, class has been 6-8 people daily.  Join in if that time slot works for you.

So with all those cool days to celebrate, here is what is set at CFSF.  Please plan ahead and if any of this does not make sense or you have comments, please see me anytime.

CINCO DE MAYO – We will be having class.  If someone can bring me a Margherita and some Jimmy Buffet…class is on!

MOTHER’s DAY – Sunday class is cancelled.  Please at least call your mom, tell your wife what a great mom she is, or do something for a mom or grandma who crosses paths with you.

DANCE and BASKETBALL WEEKEND – All good to go. Class is on.

MEMORIAL DAY – As of right now, Sunday will be closed.  I have a full schedule up Monday but please check MindBody as well as Monday nears.  Right now, I am working this with out with what is coming next…

MAY 31 – JUNE 2 (FRIDAY, SATURDAY and SUNDAY) CrossFit Games Regionals -
ALL CLASSES CANCELLED.

As of the immediate time, this was my most pressing weekend to make sure you can plan ahead.  Everyone available to coach you, all of your coaches, will be in Chicago.  As of this time, there is no other option.  If it changes, I will update, but I wanted to give everyone 4 weeks notice to plan ahead.  We will release a WOD for those who desire a workout, but 3 days recovery is always beneficial as well.

Please visit with me if you have any questions on these dates and thank you.

Be Amazing!

- Greg

MINDBODY SCHEDULER WILL BE UPDATED WITH ALL CURRENT AND CANCELLED CLASSES.  IF EVER IN DOUBT, PLEASE SEE CLASS SIGN-IN.

CrossFit Games athlete competitors final week 2013

(please read – there are schedule changes at the bottom and live on MindBody)

CrossFit Sioux Falls, THANK YOU! I am thankful for every member in the gym.  It has been a long time since I have typed to all at once, but there are updates and much to share.  I am excited for the gym, the members of the gym and even Sioux Falls and those yet to come in and experience CrossFit, our community and their inner athlete firsthand.

Our training and classes have never been better.  Attendance grows week over week.  Our trainers continue to develop their own skills and pass that knowledge, the CrossFit Open was a huge success, PRs go up daily on almost anything we do.  Adults are realizing that the best truly is inside and ahead of them!  That is AWESOME!!!

Just this week, Zak Carchedi joined our group of coaches on his own CrossFit Coaching journey.  I believe he will be a huge success both individually and through others at CrossFit Sioux Falls.  I am excited to have him join us.  Tyler Resch will be back in Summer swing leading many classes on Tuesday and Thursday including our CrossFit Junior Athlete program again.  You will want your kids to be involved in this program if possible; Tyler has an amazing impact on the lives of these kids and their own accomplishments and confidence grow every time they come in the gym.  I love watching Tyler impact these kids.

CFSF achieved our own goals in the CrossFit Open with Mary Theobald qualifying for Regionals as an individual competitor and our Team qualifying with 8 athletes joining Mary in Chicago May 31 – June 2.  During the Open we saw more athletes achieve greater results then I could have imagined.  Frankly it was unbelievable how strong and fit so many people have become, and they just keep getting even better!

With growth and success comes some awesome challenges.  To continue growing what I believe is the absolute best form of fitness and training and to meet the needs of our members, we have a few schedule changes.  These changes will go into effect immediately this Monday.  We do not want to wait, but rather push these through to meet the needs of the gym.  We will be adding Zak as an additional coach as much as possible with Casey, Rob, Jeremy, Doc Rob, Tyler, Liza and myself to classes.  Extra coaching skill will improve athletes and assist in a safe, productive environment to CrossFit.  And, we are adding 3 classes immediately while moving a time-slot altogether.  Here are the class changes.  THESE START MONDAY, APRIL 29, 2013.

ADDITION: 3:15pm – 4:15pm class MONDAY, TUESDAY, WEDNESDAY, FRIDAY (no class at 3:15pm Thursday)

CHANGE: 4pm class MOVED to 4:15pm – 5:15pm EVERY WEEKDAY (Monday – Friday)

CHANGE: 2:30pm class on FRIDAY moved to 3:15pm FRIDAY

OPEN GYM: 1:00-3:00pm MONDAY, WEDNESDAY, FRIDAY

ALL of these changes are up and live in MindBody Scheduling.  Please sign-in when able.  If you need help, please contact me.

Also, starting JUNE 10, 2013 we have a morning change with OLY and EWOD.  Additionally, June 10 is the start of JUNIOR ATHLETES.  You will want to pre-register if possible.  We will run 18-classes for $115.00 plus tax for your Junior Athletes.  There will be a week off in the summer and we will work around holidays as best possible.  Expectation is 18 classes through 8-weeks.  All of these expectations are also online.

Additionally, from May 31 – June 3 our staff is at CrossFit Regionals in Chicago.  I am making arrangements for class on Friday that week.  Sunday will be cancelled the last 2 weeks in May due to Holiday and Regionals.

Lots to digest.  We are all working to continue to allow CFSF To grow while maintaining the best fitness community in the region.

In closing, all members I appreciate you as people and love to see you succeed.  You have been an integral part of the growth and success of CFSF and I am proud of you!  For anyone yet to experience CrossFit or wonder if it is right for you, please come in.  Jeremy, Rob or any of our trainers will treat you first class and if not, please see me direct.  We have no “sales speech” or “long-term commitments.”  Frankly, what we do works and there is no need to tie you in, retain unhappy members, or force you in to a gym you do not want to be a member.  But, if you have a desire to be the “best you” surrounded by people who are the “best them” you will find us.  And if you stay around, well…come see for yourself!

Be amazing!

–Greg

What we’ll all be doing by this time next week

WEEKLY HIGHLIGHTS:

- Mitch K. hit a 20lbs. PR on his snatch, that is impressive!

- Sarah S. PR’d on her C&J, awesome!

- BPaa had 3 PR’s this week, pretty sure that’s a PR in itself:)

- That running outside idea went over really well again this week!

FAVORITE WORKOUTS:

“Annie”

50-40-30-20-10:

Double Unders

Situps

A) Squat 5-3-3-1-1-1 *rest 90-120 sec. b/w*

B) 3 attempts or 7 minutes: Max Strict Pull ups (or chin ups)

C) For Time: 50 Burpees

You’re about 4 months late with this Mother Nature

WEEKLY HIGHLIGHTS:

- Congrats to April and CVH on their PR’s this week on cleans; great job ladies!

- Dear mother nature, very inappropriate actions this week.

- Mike H. PR’d on his C&J, welcome to the big boy club!

FAVORITE WORKOUTS:

45 Sec. ME KBS (55/35)

8 Strict Chin-ups*

45 Sec. ME Burpee Box Jumps

8 Strict Chin-ups

90 Sec. ME KBS (55/35)

8 Strict Chin-ups*

90 Sec. ME Burpee Box Jumps

8 Strict Chin-ups

Every 30 seconds, 12 minutes:

1 Power Clean

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)

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!

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-