This Saturday May 19th followingthe 8:00 Team WOD we will have an open forum for all members and coaches to give feedback on CrossFit Des Moines and its operations. Some of the highlight topics may include…

1) Equipment (good, bad, need more, need less, etc)

2) Coaching (good, bad, need more, need less, etc.)

3) Administrative (critique the business end of CFDM aka Mike)

4) Scheduling

5) Events

6) CFDM community

7) Anything you may bring up

Happy Mother’s Day

Mark your Calendar…

June 9th we will be having big Saturday event at CFDM similar to Maltz Challenge.

This workout is very similar to Fight Gone Bad with different movements.

Thanks to all the participants and coaches involved in making this Challenge happen. We took a different approach this year and elected to focus on general physical skills. Those would be Speed, Strength, Power, Stamina, Endurance, Agility, Accuracy, Flexibility, Balance, and Coordination. We tested each participant at the beginning of the challenge and again at the end to see who could improve the most overall in all areas.

Winners

Men

1st Place – Eric Lewis

2nd Place – Heathe Shern

Women

1st Place – Kim Hembry

2nd Place – Heather Richards

Congratulations to the winners and Congratulations to all the participants in the the 2012 Fit and Fearless Challenge.

While many of us would categorize ourselves as very “fit” athletes, we often find it to easy to ignore one of the 5 components to fitness, flexibility. While basic stretching allows us to help reduce stiffness and tension. Adding yoga to any cross training brings the mind, breath and body all together to help in a number of different ways.

• Injury Prevention
• Balance
• Range of Motion
• Body Awareness
• Intentional Breath
• Mental Focus and Clarity

By bringing a yoga practice into your CrossFit training, you will increase your flexibility and agility which will bring your fitness to a whole new level.

I found this awhile ago on Sage’s blog.  I found it useful, yet entertaining.  I hope you all enjoy it as well. 

Coach Kelli

10 things to do to improve your clean and jerk.. from start to finish

By Sage Burgener

 #1: Discontinue your day job at the strip club…you’re better than that. (Shoulders, hips, and bar move up together off the ground).

 #2: God gave you lats to activate. Do NOT disappoint him (Set your lats before the bar leaves the ground,or you WILL pull with your arms)

 #3: The bar’s main goal in life is to pull you forward and down. CRUSH that bar’s dreams (Shift to your heels IMMEDIATELY off the floor)

 #4: On a hot day, milk is a bad choice, but using your legs is ALWAYS a good choice even on non climatically- perfect days. (Jump HARD)

 #5: A wise woman once said, “My hips don’t lie”(Your hips must move UP and DOWN in a matter of milliseconds. Slow hips=slow bar)

 #6: You’re not on the dance floor. “Dropping it like it’s hot” is not recommended. (Do not dive or drop. PULL yourself under the bar)

 #7: 99% of the population has suffered from the deadly disease MonoSyphiSlowElbow. Will you be one the them?(Fast elbows=brownie points)

 #8: Favorite alliteration: Petunia Practiced Perfect Posture… On Her Jerk…wait… (The jerk dip: chest up, toes out, weight on heels)

 #9: Chewing gum instead of brushing your teeth counts for nothing, but jumping up and punching down on the jerk, counts for a lot.

 #10: Weight on your hips doesn’t always mean you have love handles (Receive your jerk with ALL the weight centered on your hips)

I (Sara B) will be posting a Crossfit Endurance  program for those Crossfitters training for the Dam to Dam 5k or 20k.  Check out the calendar on the Crossfit Des Moines site for updates each week.  Feel free to complete your Saturday morning CFE WODs 8am at Crossfit Des Moines. These will be out back and a nice chance to run as a group.    

Let me know if you have any questions sara@sarabconsulting.com

Enjoy the run!

Sara

Check out the CROSSFIT JOURNAL and article on Coach Mike

CFJ_CFLife_Politics_Brown

The Open Wod’s have come and gone, but we are sending Jon onto Regionals to represent CrossFit Des Moines and CrossFit Waukee!  Thank you to all that came gave your support to those who participated in the wod’s on Friday nights and during their class times.  Everybody did a great job and made CFDM/CFW proud. 

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12.4

12.5

A BIG thank you to Kevin Riggins for taking all of the pictures!