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Reggie Hoegh has made it to the North Central Regionals this year finishing 29th in the region. North Central is first this year in the line up, which is scheduled for May 9th to the 11th. If you have never been to the event, many will tell you it is a great experience. Besides a great experience, you will have the opportunity to support one of our own! Tickets are on sale at games.crossfit.com.


And now I give you sub three minutes with Reggie Hoegh!!! Be sure to turn up volume.


3 – 5 to 6 oz salmon filets with skin removed on both sides (ask the butcher to do this for you; Hy Vee sells these in their meat case; I ask for the thickest fillets so they don’t dry out on the grill and are less apt to fall apart)

Spice rub:

2 T brown sugar or brown sugar substitute

1 T chili powder

1 T fresh or 1 tsp dried thyme (not ground)

2 tsp lemon zest (finely shredded peel)

1 tsp cinnamon

1/2 tsp salt

1/4 tsp nutmeg

Preheat grill to 375 degrees.  Too much heat will burn the sugar.  Rinse salmon.  Mix rub ingredients together in small flat bowl.  Just prior to grilling, roll/pat salmon in spice rub, coating all sides as completely as possible.  Place on grill for 6-7 minutes per side or until salmon flakes with a fork.  Turn gently.

This recipe has been a big hit to everyone I have served it to, including more than one non-fish eater!



See video below for demonstration of face pull with band. This can be used to help strengthen and stabilize your shoulder.

Face Pull With Band


I enjoy the heat and humidity of Iowa, not. We all want that warmer weather though. Before it gets here, take time to read over ways you can increase your performance during those hot days of summer.


Roasted Vegetables

2 sweet potatoes, scrubbed and cut into  11/2″ cubes

1 red pepper, cut into large pieces

1 onion, cut into large pieces

2-3 T olive oil

1 tsp fresh rosemary,  leaves/needles removed from stems and finely chopped or 1/2 tsp dried rosemary, crumbled

generous amounts of coarse sea salt and black pepper

Preheat oven to 450 degrees.  Put sweet potatoes in zip lock baggie with 2 T olive oil and shake to coat.  Dump sweet potatoes on cookie sheet evenly in one layer .  Roast for 10 minutes then remove from oven, add remaining vegetables, stir to coat with oil, adding more if needed.  Sprinkle with seasonings.  Cook for 20 minutes, stirring after 10.  Enjoy!

You could also use carrot chunks or brussel sprouts (halved).  Tender vegies, like broccoli or mushrooms are not recommended for roasting.


Silver Dollar Pancakes


  1. In a large bowl whisk together eggs, water, vanilla and agave
  2. Add almond flour, salt and baking soda and mix until thoroughly combined
  3. Heat grapeseed oil on skillet over medium low to medium heat
  4. Scoop 1 heaping tablespoon of batter at a time onto the skillet
  5. Pancakes will form little bubbles, when bubbles open, flip pancakes over and cook other side
  6. Remove from heat to a plate
  7. Repeat process with remaining batter, add more oil to skillet as needed

Yields 18 pancakes



TaylorLambAthleteofMonthTaylor Lamb

1. How did you first get involved in CrossFit Des Moines and how long have you been working out here?

I started working out at Crossfit Waukee in October of 2012. I am a runner and have always been into exercise. But I was never able to talk myself into lifting weights consistantly at a regular gym, even though I knew I needed to if I wanted to improve my fitness. I just hated it. 3 sets of 10. Boring. Stupid. Hated it. So I decided I needed to find a different way to shake up my routine. I looked at a couple different local programs that offer classes in specific length of time sessions (you know what I mean) as well as CrossFit. No question CrossFit was what I wanted.

2. What are your biggest accomplishments so far?

Just getting there at 5:15am was an accomplishment! That was a huge mental barrier for me. I mean, crap, that’s early! But if I was going to make it work that was the only time I could go. Now I wake up at 4:30am and say to myself “Is it time to get up for CrossFit yet?!?!”. Seriously. Sometimes I actually go to CrossFit at 4:30am. Seriously. My first biggest WOD accomplishment was climbing the rope. When I first tried I jumped up, grabbed ahold, and literally when NOWHERE. I was pissed! I was gonna climb that *expletive* rope! Took me about 3 months to do it. Another accomplishment for me is pullups. When I started I used the green band and progressively have worked up to no band at all and can even string a few butterflies together. Also, I just snatched 100lbs last week so now all my PR’s have 3 digits. OK that’s it, because now I feel like I’m bragging.

3. What are your next goals?

My next goals are to continue to get better at pull ups and do more chest to bar pull ups. I also want to be able to do ring dips without a band. Add those together and you get a muscle up ;) Chicks that can do muscle ups are bad ass.

4. What are your favorite and least favorite movements?

 My favorite movements are probably snatches and burpees. No I’m not kidding. Snatches aren’t an awkward movement for me, its actually feels really natural. And I’m kinda short-limbed so burpees don’t bother me either, I don’t have that far to go to get to the ground ;) I also prefer the longer/hero WODs that include running. Weird, I know. My least favorite is rowing. When given the choice, I will run over row any day. Now that the weather is getting nicer I’m hoping there will be less rowing. I’d rather run outside in the middle of winter than row. In fact, I thought about it many times this winter and I think next winter I will.

5. What would you tell someone thinking about giving CFDM a try?

What I always tell people is you will never be in shape/skinny/strong enough to start CrossFit. You just go and start where you’re at and get better.

6. (If not answered in Q1) Summarize what your time here at CFDM has meant to you/done for you

CrossFit has meant a lot to me. I’ve met great people that have helped me do my best. Those people have become my friends. I’m a wife, a mom and a nurse. I take care of other people almost every second of every day. Except for the hour I’m at CrossFit, then I take care of me. For many years my workouts were going to a regular gym or going for a run. But I never really pushed myself and hadn’t done anything competitive since high school. CrossFit has reminded my there’s a competitive athlete underneath these yoga pants, hoodie and slippers. My husband has also started doing CrossFit at home and comes to classes on Saturdays. Sometimes we bring our boys on Saturdays and they love to watch and come home and have “burpee races”. (They’re freaks too). But I think it’s SOOOOOO important for parents to model good exercise habits for kids and CrossFit has helped us do that.



There is a lot of talk about what to eat after exercising.  The simple answer is water, protein, and carbohydrates consumed within the first hour after exercise.  Since liquids digest more quickly than solids, combining these components in a shake is a common method of accomplishing this.  Fats are not recommended after exercise, since they slow digestion.

Hydration is the most important component, especially if the exercise was long and resulted in a lot of sweating.

Protein is needed for muscle recovery and growth.  The recommended amount is 0.2 grams of protein times your target body weight.  For example, if your target weight is 150 pounds, consume 30 g of protein post WOD.

There are various schools of thought regarding the need to take in carbohydrates after a workout.  Most experts recommend taking in carbohydrates in order to restore the muscle glycogen used up by exercise.  In addition, insulin is needed to help muscle cells absorb the protein and carbohydrates produce an insulin response.  This is the one time higher glycemic carbohydrates are actually recommended since they will get into your blood stream more quickly.  Again, the amount of carbohydrates to take in after a workout is a subject of debate.  The average recommended amount is 0.35 grams of carbohydrates times your target weight.  So a 150 pound person would take in 53 g of carbohydrates.

Recovery powders contain a blend of protein and carbohydrates.  If those are too sweet for your taste, a protein powder plus some fruit are a good combination.  Low fat chocolate milk is another alternative frequently recommended by dietitians.

If you don’t currently do anything for post WOD nutrition, don’t get hung up on the details of which powder to use or precisely what combination is best.  Instead focus on consistently getting a good amount of water and protein and some carbohyrates immediately post WOD.  A lot of people put the powder in their mixing bottle at home and fill it with water at the gym.  Find something you like the taste of that is simple enough for you to manage after every workout.  Then just do it!


The hook grip is method for gripping bar that is very effective. One benefit is it helps reduce or eliminate early arm bend in cleans and snatches.

Hook Grip