3209 99th Street
(behind Stella's Blue Sky Diner)
Urbandale, IA 50322
(515) 360-8209
CrossFit Des Moines had a successful gathering last night thank you all for attending. Thanks to Brian and Jamie for hosting such a wonderful night. Good food, good drinks, and good CrossFitters.
CFDM Party
Katie showing off her Bruchetta
Nate and his wonderful Beef Tacos
Team Day
Mission:
Infiltrate known enemy territory (Globo Gym) and rescue our fellow CrossFitter who is being held captive by Globo Gym memberships fee.
Objective:
Conduct an open ocean HALO jump from 18,000ft in the cover of darkness. Free Fall to 4,000ft deploy MC-5 Ram Air Parachute and follow low man to pre set coordinates. Ditch parachute, don fins, mask, snorkel, and BC stashed in ruck sack. Conduct an open water surface swim to infiltration point on beach.
Ditch wet gear, and don pre-staged field uniform. As a group maintain tactical posture and move up the rock cliffs to known location GLOBO GYM.
At location “Golf Golf” (Globo Gym) Team will remove heavy “rubble” from man-hole cover of an underground tunnel system. After the “rubble” is removed, team will infiltrate GG facility and recover the PC (precious cargo).
After packaging of the PC team will exfil with extreme caution. Globo Gym has been known to unleash ordinance such as bicep curls, pec decks, space age treadmills, and Brittney Spears Music.
Team will transport PC to rendezvous point CFR (CrossFit Rocks). Here Helos will hold hover for 3min and Team must climb rope ladder with PC and all gear before the 3 min time limit is up.
All elements of this Mission must be complete without flaw for successful rescue.
WOD
Infil:
Flutterkicks 100 (4 count)
Lunges 80
Waiter Lunge 60 (25/10)
Movement:
Deadlift – 2 Ton (1 ton for women)
Squat – 2 Ton (1 ton for women)
Press – 2 Ton (1 ton for women)
Exfil:
Buddy Drag (Rope) 10
Burpees 40
Post time to “”comments”
Break into teams of 3-4 and complete mission as a team. All members of team must complete each phase before team can advance to new phase. Each member must lift required tonage. There is no specific requirement for style or weight of squat and press, just that the required tonage is lifted.
Teams "swimming" to shore
When you get near the top, the pitch of the mountain side is always the steepest. Learn to LOVE the burn
Deadlifting is as functional as it gets. Way to lift those "rocks" out of the way Charles
9:00a.m. group Victors. They earned the right to don the Maroon Beret ( well just for today)
Cassandra led her "team" through a sucessful Mission.
30 Back Extension
KB Complex “Around the World”
WOD
40-30-20-10
Wall Ball
Double Unders (unbroken)
Post scores to “comments”
Yes Brian, Katie can do double unders
Shelly sporting excellent form on her KB swing
Craig, Keep searching you may find the CrossFit answers in the bottom of that bucket
Mike has decided on an excellent theme for Saturday’s get together…Clean. He made a good brief description of the clean thought process…but I thought I would expand on this.
Clean eating: eat 5-6 times per day, drink at least 2 liters of water per day, get label savvy, avoid processed and refined foods, know thy enemies (sat, trans fats), shop with a conscience, consume healthy fats, eat fresh, buy local, slow down and savor, plan and be prepared. I go into these things further for each individual in my services, but I wanted to help you all get a jump start on approaching food a bit different. Food is your fuel. Think about how each food affects your body as you consume it.
The party will give us all a good chance to enjoy healthy, clean tasting foods.
Not a clue what to bring….ask me for help!
one of my party favorites….avocado deviled eggs…recipes can be found on my blog
Until next time…
look good, feel good, do good…
Sara B www.sarabconsulting.com
Rest Day/ Make-up WOD
Homework for Monday Feb 1st:
1) List your top 5 workout songs under “comments”
2) Create a MindBody account.
a) Click on the “schedule” tab
b) Establish an account
J.D. taking on EVA like a true firebreather
Newbie experiences 150 pull-ups. Check out the Hand Care artilcle Nate
J.D. same thing, Check out the Hand Care article. Come on I need you training not tending to your hands
CrossFit Des Moines Party #1 1-30-10
Attention all CrossFitters, two of our fellow CrossFitters have offered to host a gathering at their house. Brian and Jamie Maro are the lucky couple to host the first ever CrossFit Des Moines Party ( I hope they know what they are committing to). This gathering will be on Saturday Jan 30th. The theme of the Party is “Clean” eating, meaning that everyone is invited to bring a small side dish, entrée, appetizer or dessert. The guidelines are that the dish must be as “clean” as possible. What is “clean” Lean Meat, Veggies, Nuts & Seeds, Some Fruit, Little Starch, No Sugar. If it has a food label then chances are it is not “clean.”
The only side note is that the alcohol consumed does not have to meet these guidelines. However if someone can produce some real life moonshine, or homemade wine, you get a special prize. Alcohol will be provided by Brian and Jaime. They plan to have beer, wine, and a few mixed drinks.
Please Comment on the Website under “CrossFit Des Moines Party” as your RSVP.
Time: 7:00
Where: Casa de Maro – 5224 Stonebridge place, West Des Moines, 50265.
When: Jan 30 2010
LOOK TO THE RIGHT….SEE SARA? SHE HAS ALL THE RECIPIES YOU WOULD NEED TO MEET THE FOOD “REQUIREMENTS”
