Splash Image Splash Image Splash Image Splash Image

CrossFit
>> The Latest...

28
Oct

If so, then you should take a look at this:

8 Ways Soda is Killing You

And if you think you are doing yourself a favor by drinking diet soda, think again! Do some research and you will quickly find that drinking diet soda is even worse for you than drinking regular soda! Among other things, the artificial sweeteners it contains trigger an insulin response from your body, which sends it into fat storage mode, leading to weight gain.

23
Oct

HOW GOOD WILL YOU LOOK AT THE HALLOWEEN SOCIAL?

CrossFit Des Moines Members,

This is a day before friendly reminder about tomorrow’s Halloween Social 
Where: The Urbandale Location at 5:30 p.m. Tomorrow (10.24.14)
(10619 Aurora Avenue, Urbandale, IA 50322)

Who: North Ankeny CrossFit CrossFit Waukee CrossFit Des Moines
EVERYBODY!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Do: Wear a costume you can workout in!
Bring your fun-loving self
Expect Socialization post workout

Don’t: Bring anything but your fun-loving self
MISS THE HALLOWEEN SOCIAL!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

halloween social add

9
Oct

aotmr&k

Rebecca Cates & Kelsey Aikin

1. How did you first get involved in CrossFit Des Moines and how long have you been working out here?
Rebecca and I started CrossFit two and half years ago. Prior to that, we were working out at a conventional health club in town where we did everything from personal training, spin and bootcamp classes. We were both bored with our routine and weren’t achieving the results we desired until my sister, who had been doing CrossFit for a year, encouraged us to give it a try. We gave it a go and, needless to say, we liked it…a lot. We joined CrossFit Waukee last February and were immediately impressed with the level of coaching and programming, the outstanding facility and most happily, the incredible community. 

2. What are your biggest accomplishments so far?
REBECCA: Much of my time at Crossfit Waukee has been dealing with or recovering from my ankle injury & surgery, but I was very motivated to getting back to where I was before surgery.  Over the past 2 months I was able to PR my deadlift at the Iowa State Fair Deadlift contest at 345#, PR my squat clean at 165#, and PR my Fran time by over 30 seconds.  Perhaps what I’m most happy about lately is that I’m starting to be able to do things that have been on my “suck list” such as DU’s and Kipping HSPU.  Always exciting when you can do things you didn’t think you would be able to do before!
KELSEY: Just recently, I was super excited to (finally) be strong enough to do strict dips on the rings….hoping this will help me get the much revered yet ever illusive, muscle up. This summer I pr’d my jerk, power clean and front squat and have also been working on butterfly pull ups…can now string together 8-whoot!
3. What are your next goals? 
KELSEY: I would really like to attend a Level 1 certification and of course, I always need to work on my lifts…technique, strength and confidence are must have CrossFit skills and attributes.
REBECCA: I really need to continue working on my gymnastics skills, specifically on stringing together more pull-ups, working on my mobility for C2B pullups, and getting my HSPUs with no Abmats.  I also want to work on getting back my overhead mobility for Snatches, Jerks, & Overhead Squats that I seem to have lost during my recovery.
4. What are your favorite and least favorite movements?
REBECCA: Fave lifts are Deadlifts, Cleans, & Back Squat, but I also enjoy Wall Balls & Kettlebell Swings. Least favorite movement is by far the snatch, but I hope I can improve and feel better about that soon. Also loathe running!
KELSEY: Favorite movements: They are not my strongest lifts, but I like working on snatch and overhead squat. For body weight movements I enjoy pistols, rope climbs and strict pullups. I despise thrusters and am not a big fan of wall balls.
5. What would you tell someone thinking about giving CFDM a try?
People that talk to us about trying CrossFit are generally worried that they need to get in shape before trying it or that they will be expected to lift Rx right away.  I think we encourage them that that is not the case.  We were training partners before we started CrossFit 2-1/2 years ago and I think we were in pretty good shape.  BUT…CrossFit kicked our butt and both challenged and hooked us right away.  While CrossFit isn’t obviously for everyone, I love that there are people at all different “levels” at our box and that the coaches & members at CFDM are so knowledgable, welcoming, and willing to help you get better.  It truly is a great community!

6. (If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you.
At CFDM, the programming, while challenging, is so well balanced and constantly varied, which Crossfit was designed to be!  We love the consistency of the strength programming, particularly the new Wendler based percentages.  The people, from elite athlete to beginner CrossFitter, are so encouraging and complimentary to each other…we are all there to help each other, to make everyone better.  So glad to be a part of the CrossFit Des Moines community!
 

Congratulations, Kelsey & Rebecca! Your hard work and consistency are greatly appreciated! We wish you all the best with your future goals!

4
Oct

For those of you who were unable to see the Games live last July, watch ESPN this Wednesday, October 8 from 7 – 10 pm Central Time for the women’s competition.

The men’s competition will be shown the following Wednesday also from 7 – 10 pm.

20
Sep

What is up CFDM members?!?!

If you hadn’t noticed, Halloween is right around the corner. It is on the 31st. CrossFit Des Moines is planning on putting together a social event involving costumes! Our initial thought is Friday evening (10.24.14) would be a prime time to throw on some costumes and simultaneously work on increasing our work capacity. What do you all think of this?

Also, if you are on “the twitter” make sure you go and follow us at @CF_Des_Moines. This is another great source for updates on the happenings around here!

Love,
Coach Ty

image courtesy of: ghostwalkireland.com

halloween2014

16
Sep

Hey Members,

Don’t forget that Saturday (9.20.14) Dr. Joe O’Tool will be putting on a seminar at the Urbandale location (10619 Aurora Avenue, Urbandale, IA 50322). The topic is “10 ways to use your life to prepare for CrossFit.” You will leave with 10 practical tips to help you prepare for your workout daily. Knowledge is power, so go to this seminar and become more powerful!

“Your next workout begins the moment your current workout ends.” – Dr. Joe

Dr. Joe Seminar-page-001

29
Aug

Saturday 8.30.14 (normal)
6:30 a.m.
8:00 a.m.
9:00 a.m.
10:30 a.m. – Competition Class

Sunday 8.31.14 (normal)
1-3 p.m. – Open Gym

Monday 9.1.14
9:00 a.m. – ONLY SESSION OF THE DAY

26
Aug

One way to measure your fitness is by how well you perform in the following 10 general physical skill categories:

1.  cardiovascular/respiratory endurance

2.  strength

3.  stamina

4.  flexibility

5.  coordination

6.  accuracy

7.  agility

8.  balance

9.  power

10. speed

In CrossFit we want to achieve a balance and be good at all 10 skills and not sacrifice performance in one skill to improve another.  Examples of this specialization occurs in many sports:  a marathon runner has exceptional stamina, but sacrifices strength ; an Olympic-level weight lifter has great power and strength, but poor agility; a ballerina has good flexibility and balance but little strength.  This is not an attempt to bag on other sports, but merely to point out that they are specialists in certain areas of physical skills.  Remember… in CrossFit we do not specialize!

20
Aug

Old one but a good one!

20
Aug