This Thursday morning our CFSF games team along with Mary Theobald who will be participating individually will be heading to Chicago to compete in the CF Games Regionals. Check out the CrossFit Games website in order to keep up to date on individual and team standings. We will also have spectators who will be taking video for our facebook page and keeping everyone up to date on our Twitter account which is @cfsiouxfalls or twitter.com/cfsiouxfalls.

Everyone has prepared for this weekend for a long time, and they are ready for the challenge. The team would like to thanks everyone at CFSF for all of the support through the open and during the 5 weeks leading up to Regionals. The team would also like to send a special thank you to Tyler Resch who will not be competing with the team this weekend due to his brothers wedding. We all know without Tyler’s great performances at the open, heading to regionals may not have been possible.

As many of you realize most of our training staff will be in Chicago this weekend so we do have a few schedule changes to prepare ahead:

Thursday- NO 9:30 am or 6:30pm Oly Classes
Friday- No 2:30 and 5:30 classes; No 8:30am Daycare either.
Saturday- Only 9:00 class and Daycare IS AVAILABLE
Sunday- NO Class
Monday- Regular Schedule but NO 8:30am Daycare

Sorry for any inconvenience this may cause – Greg and Jeremy Westerman are the lone rangers this weekend!

B) AMRAP 12:
4 OHS (115/75)
8 DB Renegade Row (4/arm, AHAP)
12 Abmat situps

TUESDAY:
A) For max weight/distance:
2.5 min Farmer Carry

B) 5x:
3 Deadlifts (Use 80-85% of 3RM from 4/24)
30 Double Unders

C) Banded Hamstring stretch-3×40 sec. each leg
(Contract/relax 10/10sec.)

WEDNESDAY:
“The Unbroken II”
1000M Row
50 Double Unders (100 singles)
40 Wallball (20/14)
30 KBS (55/35)
20 Burpees

THURSDAY:
A) Floor Press 4×5
-rest 1.5-2 min b/w-

B) 3x:
500 M Row
15 Muscle Clean & Press (85/60)
*Performed from the hang*

FRIDAY:
A) Tempo Squat 5×2
-60 sec rest b/w-

B) 5x for time:
5 Strict Pullups
15 Air Squats
300 M run

C) Rotator Cuff***

C) 4x 30 sec R/ 30 sec L/ 30 sec REST

B) AMRAP 8:
3 Box Jumps (*Height dependent)
10 Double-Wallball (24/20)

C) Seated Wall Angels:
4×45 sec, 2-count up/2-count down

TUESDAY:
A) 5x:
5 Hang Power Cleans (AHAP)
400/300 M Row
*Rest 2.5 min

WEDNESDAY:
Tabata Lateral Squats
-rest 1 min-
Tabata Parallette Pushups
-rest 1 min-
Tabata V-ups
-rest 1 min-
Tabata DB Renegade Row

THURSDAY:
A) On the minute, 10 minutes:
2-3 Ring MU Transitions
(2-4 strict supine ring pull)

B) For Time:
150 Double Unders
400 M Farmer Carry (AHAP)
150 Double Unders

*3 Burpees for every drop*

C) KB K2E 3×40 sec.

FRIDAY:
A)Press 4×8
-1.5-2 min rest b/w-

B) “Helen”
3x:
Run 400 M
21 KB Swing (55/35)
12 Pullups

C) Rotator Cuff

“… ’til they’re either dead or broken.” That pretty much sums up my answer if anyone ever wants to know how long I run my RC cars.

May 3, 2010 I became a CrossFitter. On day #1 of CrossFit, I felt like an RC car. But, just like the may times I have broken my RCs and parted them back together to race again, I kept showing up to this place called the box, to “race” again.

Tomorrow will be May 3, 2011. It will be WOD #150 on the nose. It is my 1-year anniversary. I am proud of it. I had been joking about this day for weeks debating whether it should be…”the day I tear my shirt off 3-min into the WOD” or “the day I bring back some of my early days ‘slang terms, moans and bellows’ just to survive the clock.”

Now it’s here. Now it’s real. Not a funny joke, not some hoopla and surely not an event. In fact, all I really want at this point is to tell myself, “I made it.” My initial goal was just 90-days; I made it 365. And ya know the coolest thing…many of you all know in your own hearts and can say in your own voice, “I MADE IT!” Go ahead, say it! AHoff did just a couple weeks back…she made it – 1 year! Liza crossed 2 years just 2 weeks ago – even she knows her “anniversary” (btw, honey ours in in 17 days — 10 years my friends “WE MADE IT!”.

I made it a commitment.
I made it important.
I made it 1-year.

And it gave back so much.

We have people coming into CrossFit Sioux Falls every day. Some come in “ready to conquer” and paint the good fight. Some come in uncomfortable, insecure, unsure of themselves or what they are getting in to. And we all come just as we are to “Make It!”

I do not care if you have made it for just your first 3 workouts or 3 years. Tell me you’ve made it! Share your first name + Date + comments if anyone kept you there to make it all happen.

I will kick it off…please continue in comments…
Greg – May 3, 2010 – Thank you my wife, for without you I would have never experienced CrossFit. Thank you Cody M + the 930 ladies; still my fondest memories as you never forget those first days and weeks and the people you spent them with and made the suck fun. Thank you to everyone at CrossFit Sioux Falls. Thank you for making it real! On to year 2…

Who’s next?

B.) 4X6 Overhead Squats (1-count pause at the bottom)
-Rest 90-120 seconds-
*5 Burpee penalty for every rep missed*

C.) 21-18-15-12-9
Wallballs (20/14)
Abmat Situps

TUESDAY:
A.) 5X:
3 Deadlifts (Progress to AHAP)
15 KB Swings (55/35)
-Rest 2min-

WEDNESDAY:
Row 500m
-Rest 90 sec.-
50 Double Unders or 20 Box Jumps (24/20)
-Rest 90 sec.-
Row 500m
-Rest 60 sec.-
50 Double Unders or 20 Box Jumps
-Rest 60 sec.-
Row 500m
-Rest 30 sec.-
50 Double Unders or 20 Box Jumps

THURSDAY:
A.)5X:
Every 3 min. perform 5-7 reps of Ring Dip progression

B.) For Time:
100 Plank-Burpee Pullups

FRIDAY:
A.) Bear Complex Buildup 3-3-3
Power Clean
Front Squat
Push Jerk
Back Squat
Jerk (behind the neck)

B.) For Time and Weight:
5 Bear Cycles, 200m Run
4 Bear Cycles, 200m Run
3 Bear Cycles, 200m Run
2 Bear Cycles, 200m Run
1 Bear Cylce, 200m Run

If you want to be successful, surround yourself with solid, successful people.  Rob McCoy (aka Doc Rob) is one of the many great people I’m glad I have the chance to be surrounded by.  Whether it be family, friends, his business, or fitness, Rob is one of those people that makes everyone around him better.  One of the original members of this affiliate, Rob has been part of the entire evolution of our gym and has been a great asset the whole way through.  His workout is never just his, as he is always another coach on the floor, helping those around him.  We are excited to have him start taking taking on that role officially, as he has begun to assist coaching a few classes and plans to get his level 1 certification soon.  Thanks, Rob, for all you continue to do for everybody!

How long have you been doing CrossFit?
3 years. I started March 14th, 2009.

How did you get started?
I knew Annie Mello and she introduced me to her husband Chris. He told me about what Crossfit was, but I’ll admit, I didn’t understand. Then he showed me some videos. The one I remember was two women doing an AMRAP of squat cleans and pullups. It reminded me of football and wrestling days and knew I needed something to get me back to that kind of shape. I also knew there was no way I could do that workout, but if two women could do it, I could. Let’s just say getting starting required a major ego check at the door for this guy.

What is your athletic and/or fitness background?
I grew up playing sports. I played four sports in high school. In college, I was supposed to play soccer in Missouri. I tore ligaments in my knee for the second time, three weeks before I graduated high school. I lost a step with my speed and decided to hang up the cleats. I stayed active, but having 4 kids allowed me too many opportunities for find excuses not to exercise to the extent I needed to be fit.

Why do you do CrossFit?
Two reasons.
Crossfit to me is like golf. It seems I can never have the perfect workout. There is always something I can do better. As a result, strategy has become more important on how to be better. I know a lot of people look at me and think I must take major roids, but the truth is, the weight inwod’s can get to me sometimes. I need to be efficient at the weight and then take advantage of the bodyweight and skill stuff. I think to myself, be efficient and survive the weight, then push it.

I also do it, because of the people. There are amazing people here. We all have something in common, and have Crossfit to thank for that. At no other gym that I have ever belonged to have I felt that way. When I first started, I was the last one done almost every time. That is tough, but the others help you through it. Classes were never my thing, but it helps a ton because there is someone else to help push you. I could go on and on about the people, but really want to sum it up by thanking you for all you have done for me.

What improvements/changes have you seen in yourself?
Ok. Most of you know me and know that I try to lighten the mood anytime I can. No BS here though…
I puked 2 of my first 3 workouts. I took me an hour and a half to recover from my first workout. It was a 20 minute AMRAP- Maxpullups then run 400meters. I did 50 pullups total and that was with a green band. (Not bragging, but with hard work, I can do 50 unbroken now.) There were 3 of us in the box for that workout. Garrett Stratingwas one. He did around 98 without bands. My wife wondered if I would go back. Not just wondered, but I think she seriously questioned it. Btw-she’s been a Crossfit member for over a year now. That has strengthened our marriage too.
I started 3x/week. That was enough. Jim Leyse asked me nearly 500 times when I was going to go full time. I gotta admit, I was fine with getting in shape and pushing myself, but when I did decided to go fulltime, that’s when things started to change. Over the next few months, they changed a lot.

What are your goals for the future?
Crossfit is what you make it. My goals were to get in shape. That changed. I was fortunate to never really be overweight. However, there came a time when I didn’t care what I looked like and I only cared about my performance. If there is one thing the beginner (or even seasoned) Crossfitter takes from this…..do full range of motion. From a physician, coach and athlete standpoint, you won’t reach your goals the next workout, or the next week or month. Be realistic, and if you do full ROM, you will limit injury, improve flexibility,  strength and  power. This is what will make you a better athlete & Crossfitter. Heck, this is what gets you closer to the person you walked in the door to become.

You’ve been through the Open and you’re now training for the Regional Games, share your thoughts on the process up to now and what you expect for the rest of the season.
I love competition. Some people don’t. I have no problem with that. All I have to say is, find out what motivates you. Competition motivates me. Don’t get me wrong…I love working out with the Games competitors, but what motivates and inspires me is seeing athletes (that is the term I use for every person who is a member), do things they have never done before. I chase/push competitors, but when an athlete/member gets a PR, or at least does something they have never done before, I feel like I need to do better.

To answer the question, training for the Regional Games is rewarding and humbling at the same time. At every level of Crossfit, you find things you are good at and things you need work on (hence the golf comparison). The Games Team has less than a month to show what we are made of in Chicago. We don’t just do it for ourselves. We don’t just do it for the eight person team. We do it for the entire gym. We want to represent Crossfit Sioux Falls and overall make all of you proud to call this home. We want to put it Crossfit Sioux Falls on the map. That is what I expect for the future.

Hey...it worked for Batman!!

Mayday, mayday…we have a challenge approaching us! Starting May 1st(May Day if you will) 50 days of burpees will grace us with their presence. The format will be just the same as it was for the push-up challenge that we had. For those of you not familiar with that, here is the rundown:

There will be a sign up sheet on the far wall that you can write your name down on. On May 1st, you do 1 burpee. May 2nd you do 2 burpees. May 3rd you get to do 3 burpees and so on. If you do miss a day, you can ‘catch up’ by doing the previous day’s burpees along with what burpees you need to do for that day as well. At first that won’t seem daunting, but don’t let that happen on day 40 or something like that:) No, you cannot do extra for future days! This will take us through June 19th, so you won’t have to worry about trying to do any while holding your sparkler for the 4th of July.

If you folks do have any questions, feel free to track down one of the friendly trainers on hand and we’ll be happy to answer any questions you may have.

B.) 15min AMRAP:
100′ Overhead Walking Lunges (45/25)
20 DB Renegade Rows (AHAP)
20 Abmat Situps

TUESDAY:
A.) 4X:
10 Hang Power Cleans (115/75)
12 Burpees
10 Deadlifts (115/75)
- 2min Rest-

B.) Medball Hamstring Curls:
3X30sec. each leg

WEDNESDAY:
“Filthy 50″
50 Box Jumps (24/20)
50 Jumping Pull-ups
50 KB Swings (35/25)
50 Walking Lunges
50 Knees-to-Elbows
50 Push Press (45/35)
50 RDL (45/35)
50 Wallballs (20/14)
50 Burpees
50 Double Unders

THURSDAY:
A.) 4X:
Every 3min perform 5 Ring Dips or Progression you are able to do

B.) 10min AMRAP:
100′ Bear Crawl
200m Farmer’s Carry (AHAP)

C.) Manual Resistance Pullovers:
3X15

FRIDAY:
A.) Back Squat
5X:
Every 3 min perform 1 squat working to a 1RM

B.) 5X:
Max Pull-ups
Run 400m
-Rest 90sec-

Deadlifting Grandma!

Well the CrossFit Open is over, and all of the in-gym excitement and hoopla is over. Everyone is getting back to regular workouts and regular life again – inject some excitement and hoopla in here . If you are a current CrossFitter, it’s likely you are looking at what this next training season has to offer. If you are a person looking in from the outside, it is likely you are wondering “can I do this?” and wavering back and forth.

At CrossFit Sioux Falls, we have had so many drop in wondering “can I do this?” Is CrossFit really for all ages? Can my kids do this? Is this really the real deal? To all of these I can look you straight in the face and say “Yes.”

CrossFit is the sport of fitness; the real deal for all ages, body types, genders, and fitness levels. We have seen great things being done by individuals who are 80 (such as the deadlifting grandma) to 14-year old Alexa Fourlis, who wants to focus on performance and not body image. Everyone has different goals and different reasons for being here, what is your reason? What is your reason for not being here?

14 year old Alexas Fourlis

We have all heard the old saying “age is just a number and it doesn’t matter how old you are but rather how you feel.” I totally believe in both of these statements, only by oneself you can hold yourself back even if everyone else is cheering you on to keep going. So how do you really feel? CrossFit is not about age or even fitness level. And there surely is no need to get in shape before you come; frankly you will gain more just coming in and learning from here you are…we will get you fit. CrossFit is 100% scalable for everyone – that is the beauty of it. In no time you will be doing things that you couldn’t even do in high school, like rope climbs or pull-ups all on your own.

CrossFit is now becoming a part of many high school’s curriculum as there main physical education class. We have coaches and parents also contacting us about training athletes in all areas of sport. In fact, we are right now in the middle of a program with a University Athletic put together by our lead trainer, Casey Mouw. CrossFit is growing worldwide and CrossFit Sioux Falls is building with it. CrossFit is the new way to train. We all need to train for the unknown not just in fitness but in life. We all are put in situations at times that we may not be ready for, but you have to think fast and cope with the situation the best you can. When you walk into the gym and look at the whiteboard you must think fast and decide how are you going to attack this workout. How are you going to attack your life on a daily basis?

What is holding you back? What is your excuse for not wanting to get in the best shape of your life and do the unthinkable? You’re never to old to feel young again or to young to do great things!

Join a CrossFit Gym and build a better you!

–Liza

B.) 8min AMRAP:
3-Position Muscle Snatch
10 Burpees

C.) Partner Hamstring Drops 3X40 sec.

TUESDAY:
A.) 4X:
11 KB Goblet Squats (55/35)
30 Double Unders
11 KB Swings (55/35)
*Rest 2min*

WEDNESDAY:
A.) 4X:
60′ Sled Drags
*Add weight from last week*

B.) “Messin with Sasquatch”
Tabata Squat, immediately followed by
4-min Row for distance

THURSDAY:
A.) 4X:
Every 3 minutes, perform 3-5 false-grip pullups on bar

B.) 10min AMRAP:
10 Pullups
10 1-arm DB Clean & Press (AHAP)
*Alternate arms after each round*

FRIDAY:
A.) Squat:
5-3-2 Warm-up
3-3-3-3-3RM

B.)5X:
30 sec. Wallballs/30 sec rest
Run or Row 300m/30 sec. rest
*2 Burpees after run for each break in Wallballs*