Nutrition info/24- Day Challenge

Thank you all for joining us yesterday at the nutrition presentations. For those of you who missed it, there will be more. As head coach at CrossFit Des Moines, it is my responsibility to provide each and every one of you with the right tools to achieve peak performance. Up to this point most of my focus has been teaching people the movements and achieving success on the daily WOD. The time has come when I need to add another tool to your bag of tricks. Mastery of nutrition is a tough battle but without a doubt the most important aspect optimizing human performance and healthy living. With the help of Sara B Consulting and Advocare, CrossFit Des Moines highly recommends each of you taking the same determination and desire that you put into the workouts and applying it to your nutrition. By putting these pieces together the next level can be achieved. 

Here at CrossFit Des Moines our trainers and I are constantly reading up on the latest nutrition info in order to help you as athletes reach your goals.  Please use us as a resource for nutritional information, and if we can’t answer questions we can surely direct you in the right direction.  We strongly believe that Nutrition is 80% of the equation when it comes to achieving world class fitness and reaching your goals.  Coming to the gym and working hard is great, but what you do outside the gym will have an equal or greater impact on your health and fitness.   

For those of you who have a less than perfect diet there are supplements you can take that will help you reach those goals. Click Here to learn more Advocare Nutrition and Performance products.(http://www.crossfitdesmoines.info/) CrossFit Des Moines recommends 80/20 principal. Try to eat clean and healthy 80% of the time with natural food (see Sara B’s Blog for recipe ideas). The remaining 20% is a where Advocare comes in; use the products to fill the gaps in your diet that may fall short due to time, job, travel, kids, whatever. 

If you want detailed Dietitian Support we recommend contacting Sara B…for expert info on clean, organic, or basic healthy meal plan ideas. Sara provides very detailed information on caloric intake and your body type. Along with tremendous alternatives to master clean eating lifestyle. 

Starting September 7th many of us here at CrossFit Des Moines will be participating in a 24 day challenge, the challenge will end Oct 1, 2010. If you are interested please get handout from me at the Gym. Be sure to order your product by the end of the week, this will ensure you have all you need to start on Sept 7th. See link above to place order.

Please feel free to contact me with any questions. 

Coach Mike

CROSSFIT DES MOINES- PARTY

Thanks to Kelly and Paul for hosting a wonderful event. Couldn’t ask for a better night or better people to hang out with. Thanks to all that attended and we missed all of those who had prior plans. We will do it again.

REFER A FRIEND

Starting May 1^st 2010 CrossFit Des Moines will be introducing the “Refer a Friend” program. 

If at any time during 2010 you refer a friend and that friend purchases any of our monthly training packages for two consecutive months, you AND your friend will each get a 50% discount for the second month

Wait there is more!  Refer FIVE friends during 2010 and you receive a full month unlimited training package for FREE. 

Those of you who have taken advantage of the great savings through the yearly package will receive refunds or credits as you meet the qualifications above. 

 Make this the year you introduce the best work out program ever developed to as many people as you can and save yourself some serious money!!

Your fellow lady CrossFitters found this and passed it along to me. I found this to be very inspiring, valid, and real. Please comment on your thoughts about this!

If I were feeling a little more lawless, I’d gather all the copies of Cosmo and Seventeen, douse them in kerosene, and strike a match.  I’d throw in reams of print ads from Calvin Klein and watch with delight as Kate Moss’ stick-thin image was reduced to carbon.  I’d add copies of Shape and Runner’s World until the flames reached toward the heavens, and then I’d crank call the editorial desk at Muscle and Fitness until they stopped publishing pictures of women on steroids. broadcasting the results on every television station in America.  I’d skywrite “crossfit.com” across the Boston skyline, and gently admonish the hoards of long distance runners trotting along the Charles River—with a bullhorn.

I’d get the master tapes of America’s Next Top Model and dub over them with ”Nasty Girls”

I’d take every woman with mass media-induced ideals of beauty, and I’d show them what it really means to be beautiful.  

Beautiful women are strong and powerful.  They are athletes, capable of every feat under the sun.  They have muscles, borne of hard work and sweat.  They gauge their self-worth through accomplishments, not by the numbers on the bathroom scale.  They understand that muscle weighs more than fat, and they love the fact that designer jeans don’t fit over their well-developed quads.  

They know that high repetitions using light weights is a path to mediocrity, and “toning” is a complete and utter myth.  They refuse to succumb to the marketers that prey on insecurity, leaving the pre-packaged diet dinners and fat-burning pills on the shelf to pass their expiration date.

Beautiful women train with intensity.  The derive self-image from the quality of their work and their ability to excel.  They don’t wear makeup to the gym, and they wouldn’t be caught dead with a vinyl pink dumbbell.  They move iron, they do pull-ups, they jump, sprint, punch, and kick, and they use the elliptical machine—as a place to hang their jump rope.  

They spend their weekends in sport, climbing walls, winning races, and running rivers.  They laugh as they sprint circles around the unschooled, turning the image-obsessed into benchwarmers.  Beautiful women don’t care if they’re soaked in sweat and covered in dirt, if their nails are chipped or their hair out of place.  They care only about quality of life.  

Beautiful women are happy, healthy, and strong, and they’re right there beside me, tossing conventional beauty on the ever-growing flames of what used to be.

When: Saturday 3/13/10

Time: 6:00

Where: Shelley Noyce’s – 905 48^th St. West Des Moines, 50265

Details:  Shelley will be providing brisket as the main dish.  Please bring a small appetizer to pass.  Can’t be the same thing as last time; let’s keep the good receipts coming.  Brian and Jaime will be providing the drinks.  Beer, wine, mixed, etc.

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