- 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.

Video Game not getting you too far off the couch? CrossFit Kids starts Soon!

Does this picture resemble your child laying on the couch, sprawled out relaxed, playing some high intensity, action packed football…what a workout, great exercise, physical mental and emotional stimulation…thanks, Madden 2013?

School is quickly wrapping up as summer fast approaches.  It is 95 degrees outside, the kids are jumping on the trampoline and Brooks is getting ready for a baseball game.  Summer planning is in full swing for many and CrossFit Kids is gearing up for a summer of activity.  Here are the details:

Intro Session Day (May 23 @ 9:30am): If you are curious what CrossFit Kids will entail, who trainers Tyler and Zak are along with our other staff, would like to see CrossFit Sioux Falls as well as get your sign-up process out of the way, or have any other questions; on Thursday May 23 from 9:30am – 10:30am Tyler will be in the gym ready to assist.  While it is not the official “Day 1″ it will expose all to CrossFit, eliminate much Day 1 processing delay and kick June 11 off with a flurry.  Please plan to attend if possible.

Official Start: June 11, 2013

Length of Program: 14-16 sessions (depending on “finale”) running every Tuesday and Thursday with normal holiday planning taken into account.

Time: Tuesday and Thursday weekly at 10:30am – 11:30am.  While class could run a bit over, it is expected you be in the gym at 11:30am for pickup unless notified.

Lead Trainer: Tyler Resch – In addition to coaching many sports at the middle school and varsity level, Tyler is a fantastic CrossFit competitor and coach.  Highly skilled with kids, I have never heard a negative comment about of his mouth.  I am excited he is taking on the course again this year.  He will be assisted by Zak Carchedi as well as additional CrossFit coaches as needed.

Cost: $115 = tax = $121.90 for the entire course.  Sorry, there is no prorating or reimbursement for classes not attended.

Skill Level and Ages: CrossFit Kids is open to all skill levels of kids both boys and girls ages 8 -14 (many 15-18 can have the option of regular CrossFit as well).  Class will be conducted similar to our regular CrossFit class with programming develop for kids and their proper development; this is not daycare.

Please note, there is significant interest in this course (no this is not a sales tactic).  We will do all we can to accommodate yet class availability is limited.  It is expected that your child adapts well in a group setting.  Our responsibility and goals will be to teach your kids proper fitness, develop mental strength, meet new people, adapt well in an active group environment and learn CrossFit from the ground up.

If you would like to enhance the development of your child this summer through CrossFit, please send us an email to info@crossfitsiouxfalls.com AND plan to attend on May 23 intro or 1st day on June 11.

Thank you,

Greg

- 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

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.

Monday-  Tomorrow will follow the same format as the two weeks prior.  It’s important to look at your weights on the reverse lunges and try to progress 5-10 pounds this again.  The conditioning will involve double-unders, so bring your rope.  The upper-body movements in the workout will be something new for many, wide-grip pull ups and plyo push ups (ha).

Tuesday-  Continuing on our quest to develop the lifts, we’ll be using the 3-position clean & jerk this week.  To finish the strength portion of the day we’ll work up to a heavy 3-rep push press just like last week, please make sure you look back at last week and try to progress from what you lifted last week.  Tuesday’s conditioning will test your mental fortitude/ability to sit in a squat.

Wednesday-  We’ve come up with a new batch of challenges for this week’s ‘field day’.  These will be timed events that will be shorter than last week, but fun and challenging nonetheless.  With any luck, we’ll get outside.

Thursday-  Our snatch variation this week will be the 3-position snatch.  Take this day to perfect this lift from 3 different start positions (floor, low-hang, high-hang), and hopefully next week you’ll be able to set a new PR.  The conditioning/assistance work will be similar to the last few weeks, and we’ll begin working on some gymnastic skill progressions in conjunction with the bodyweight challenge.

Friday-  We will progress from the 1-arm DB floor press to performing them with 2 dumbells alternating.  The conditioning on Friday will be solely running, so be prepared to head outside.

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-

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.

Monday-  Tomorrow will follow the same format as 4/22.  It’s important to look at your weights on the reverse lunges from last week and try to progress 5-10 pounds this week.  The conditioning will follow a similar pattern, with slightly longer intervals.  The push-pull movements this week will be handstand holds (or freestanding progressions for those more advanced) and ballistic pull ups.

Tuesday-  We’ll be working on another variation of the clean & jerk.  After this you’ll work on finding a 5RM push press, and then hit some conditioning intervals including KBS and double-unders.

Wednesday-  For this week’s “field day”, we’ll be working in 3-person teams through a variety of scored events.  Expect to head outside and have some fun.

Thursday-  We’ll be working on the snatch again.  Being as this is more technical and usually tougher for most people, most of the time will be spent on technique and position work.  If you’d rather breathe heavy, we will have an option for you as well.

Friday-  We will continue with 1-arm dumbell floor presses, so be sure to progress from this past Friday.  The conditioning will be another grinder, so be prepared to get outside and run.

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

Monday-  Mondays will be a lower-body strength/ upper-body conditioning day.  Our strength movement will be barbell reverse lunges from the front rack position.  Focus on keeping the midline tight and your chest/torso upright.  Notice in the video Eric’s lead leg.  Yes, we want to keep the knee behind the toe BUT the shin angle should still be somewhat forward so that we can get some quad loading, just like you would in a regular squat.  The weight should be in the middle of your foot.  The conditioning will involve double unders and various bodyweight movements.

Tuesday-  Tuesdays will be our clean & jerk day.  This Tuesday will use a clean pull-hang clean & jerk combo for skill/strength, and a push press-row couplet for conditioning.

Wednesday-  Wednesdays will be a “field day”.  Think farm work, awkward movements, and sometimes different variations of exercises we do all the time.   These will be different every week.

Thursday-  Thursdays will be our snatch day.  For those of you who want to really work on the snatch and develop your ability, your “WOD” will be assistance exercises for the snatch.  If this doesn’t interest you, we’ll have a different option for you.  This Thursday we’ll use a snatch pull-hang snatch combo for the skill/strength, and an assistance circuit including snatch balance, strict T2B, and jumping good mornings.

Friday- Fridays will be our upper-body strength/ lower-body conditioning day.  Our strength movement will be 1-arm dumbell floor presses, and the conditioning will involve running, KB swings, and split jumps.