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Members of the Urbandale location,

Wodify is in full effect as of this moment. All your contracts have been carried over to the new system. Please take the time to go enter your payment information on your profiles. Here are the steps:

1. Find email from Wodify with username and temporary password. The email may say it’s from North Ankeny CrossFit. That is the correct email.
2. Login and reset password
3. Enter card information for monthly billing
4. Customize your profile for fun!

If you did not get an email, we may have an out of date email on file for you. If that is the scenario, talk to me and we’ll take care of that asap.

Thanks for your time,



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Tomorrow (Saturday 10.24.15) is the Central Iowa Fall Brawl. The event is located at the 4H building on the Iowa State Fair Grounds. The event starts at 8 a.m. and runs all day. Due to this there is one adjustment to our Saturday schedule:

There will be no Competition Class at 11:00 p.m.

CrossFit Des Moines, CrossFit Waukee and North Ankney have many teams competing. Our three gyms combined have 26 teams that have one or two members from our locations. Any support that can will be greatly appreciated!

The schedule for the day is as follows:

6:30-7:30 Check-In
7:45-8:00 Workout 1 Briefing
8:00 National Anthem

8:10 “Touch and Go”- 10 min Time Cap
Heat 1: 8:10
Heat 2 8:25
Heat 3 8:40
Heat 4 8:55
Heat 5 9:10
Heat 6 9:30
Heat 7 9:45
Heat 8 10:00
Heat 9 10:15
Heat 10 10:30
Heat 11 10:45
Heat 12 11:00

11:20 Athlete Briefing on The Beast

11:45 “The Beast”
Heat 1: 11:45
Heat 2 12:00
Heat 3 12:15
Heat 4 12:30
Heat 5 12:45
Heat 6 1:05
Heat 7 1:20
Heat 8 1:35
Heat 9 1:50
Heat 10 2:05

2:30 Workout 3 briefing

3:00 “Hang in There”- 12 min Time Cap
Heat 1: 3:00
Heat 2 3:15
Heat 3 3:30
Heat 4 3:45
Heat 5 4:00
Heat 6 4:15
Heat 7 4:30
Heat 8 4:45
Heat 9 5:00
Heat 10 5:15
Heat 11 5:30
Heat 12 5:45
Heat 10 6:00


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I arrived at the gym this morning to clean some things. The first face I ran in to was that of Ryan Ravens. While I was cleaning Ravens asked me, “Hey should I be in the Rx division or am I going to look like a fool?” (He was referencing an upcoming partner competition called “Fall Brawl” which is hosted by CrossFit West Des Moines). I asked him a few questions:

  1. Can you perform all the standards?
  2. Are you going to give it your all? (This question was rhetorical because Ravens always gives it his best. That is something I greatly appreciate about him.)
  3. Are you going to have fun?

I helped him asses these things and we decided he was definitely in the right division. Reflecting on the conversation, I realize I asked the questions in the wrong order:

  1. Can you perform all the standards? (This has to be first as it is the foundation for knowing which division you should be in.)
  2. Are you going to have fun?
  3. Are you going to give it your all?

Competition is great. It gets many people involved in CrossFit. It helps many people achieve goals they wouldn’t have pushed for without it. It builds people’s self-esteem. This is why it definitely has a place in our community and should always be present.

Competition, however, is not the primary goal of what we do CrossFit to achieve.

The goal of CrossFit is to achieve fitness.
CrossFit defines fitness as: Increased work capacity over broad times and all modal domains.
Simplified: The ability to the most work over any required distance in the shortest amount of time.
All of that is relative to your genetic potential and ability.

Competition can be used as a test of this, but it is not the means to achieving it.

Therefore, competition should be something that supplements our CrossFit experience, not the focus of it. There is not a single member across our three gyms that makes their living by being a competitive crossfitter. 99.999999% of the population does not make money from competing.  Since this is the case:


Competitions are an opportunity to see what you’re made of, meet new people and have a good time. Unless competitive CrossFit is your main income stream you don’t have any business taking it so seriously that you make others around you miserable. Nobody does a competition so the diehard jerks around them can bring them down as they try to have fun.

At these competitions, judges will make mistakes, you will underachieve, you will surpass your expectations, you will feel exhilaration and you will feel let down at certain points. The emotional roller coaster is part of the fun. Enjoy it, don’t let it ruin what is meant to be a good time.

Again, don’t get confused. I am not saying that you shouldn’t compete hard and do your best. You should absolutely do that. It is what you are there to do. Just don’t take it so serious that it ruins the experience for you.

Which would you rather be?
The person on top of the mountain with no one around you because you put everyone off to get there
Someone that is content to be anywhere on the mountain because they are surrounded by good company


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As CrossFitters we like variance in everything we do. It is one of the fundamental concepts of our program. We vary our movements, our weights, our time domains, and our music. In the amended words of Lupe Fiasco, “all varied everything.” Variance is a good thing. It helps us break through the traditional plateaus seen in traditional fitness from doing the same movements all day every day. It is also entertaining. Continually switching what you do will continually show you things you need to improve on. I would think that is a concept that keeps so many people coming back. The continual thirst for improvement is continually supplied by the ever-changing skills and movements.

There is one thing that should never be varied: your intensity.
CrossFit = Constantly Varied, Functional Movement performed at High Intensity.
Not: Repetitive movements you like performed how you like them at whatever pace you want.

You want to strive for absolute intensity every time you partake in a workout.
The definition of absolute: not qualified or diminished in any way; total.
The definition of intensity: the quality of being intense.
The definition of intense: of extreme force, degree, or strength.
Therefore, absolute intensity = performing a workout at extreme force, degree or strength in a non-diminished fashion relative to your best ability.

Situational intensity is the act of qualifying/diminishing your intensity due to external circumstances. It is an un-desirable trait.
Situational intensity all starts with mindset. There are many different paths to sparking this un-desired mindset but all of them result in an athlete doing this: giving less that the highest level of intensity they can.

Your intensity is situational if you see a movement in a workout that is challenging for you and drop your intensity level because of that. You cannot attack any movement with a lower level of intensity regardless of your ability to do it. That also means that you have to attack a scaled level of a movement just as hard as you attack the movements you are very good at.

Example of how to do it right:
CrossFit Waukee Co-owner Reggie Hoegh.
Reggie struggles with handstand push-ups (in a strict and deficit fashion). However, I have never seen another individual attack a movement with such resolve. He doesn’t shy away from them when they arrive in a workout and for a while it seemed like every other day he was doing supplemental work to improve them. If they come up in a workout he will still attack them as hard as he can, his mindset doesn’t waiver just because they show up.

That is how you need to respond to all workouts regardless of movements. Attack every workout as hard as you can.

If you look at the board and decide you can’t do the prescribed weight therefore it is stupid that is a problem. Having to drop weight to do a workout isn’t a death sentence, it is a challenge. The challenge is for you to go as hard as you can (absolute intensity). If you continually do that with the weights you are capable of you will progress to doing workouts as prescribed much faster. Don’t assess a workout and let your intensity waiver just because you can’t perform the weight written on the board. Slacking and dragging (basically pouting) because you can’t do something will get you nowhere fast.

Check that ego. Work your tail off to get stronger. Reach your goal. Repeat.

Time Domains
This one is simple.
If you have a 30+ minute workout, attack it as hard as you can.
If you have a -5 minute workout, attack it as hard as you can.
If you have a workout between those domains, attack it as hard as you can.
If you work out at any time ever, attack it as hard as you can. (ß Dramatic but you get the idea)

If the workout feels hard to perform during, you’re doing it right. If it hurts after, you did it right.

We have finally arrived at the worst excuse for a drop in intensity level.

Music is not a good nor will it ever be a good reason for your intensity level to be below absolute.

For starters, “workout music” or “pump up music” is a completely subjective opinion. I asked the CrossFit Waukee 6:15 a.m. class to write on a white board today what kind of music gets them “pumped up.” Pretty much all of them wrote different things (some of them seemed like they couldn’t make up their minds :)). You wouldn’t catch me dead working out to Kenny G. That doesn’t mean that my sweet sweet grandmother wouldn’t. For all I know, KG might be super motivating to granny before and while she crushes “Fran.”

The music will be what it will be. You should still strive to do the workout with absolute intensity. If that goal changes because there is country music in the background then you’re doing this thing wrong.

CrossFit = Constantly Varied, Functional Movement performed at High Intensity.
If you perform what is written on the board at absolute intensity to the best of your ability regardless of external circumstances then you are doing CrossFit right.

I leave you with a picture of “Pukie the Clown.” Pukie is CrossFit’s mascot. I used to hate him. That is because, like many things in life, I didn’t understand him. At first, all I saw was a sickly looking clown puking on the ground. I thought to myself, “who would want this thing to represent their company?” Look deeper than the creepy clown face vomiting on the ground. Pukie stands for absolute intensity and the feeling you get when you perform at absolute intensity. Absolute intensity is the very thing that is required for anyone of any age or fitness level to move towards a higher standard of fitness. That is what we all do this for isn’t it? A higher standard of fitness, for ourselves, our community, our loved ones, is the desired result of CrossFit. Pukie is the representation of what you have to feel to raise that standard.