WOD

Happy Birthday to Bryan Boisen!

 

 Warm-up

Skills& Drills

Burpee

Rope Climb

Strength

Push Press 7-7-5-3-3

Red number should represent your 3RM. Approx 75% of 1 RM

WOD

AMRAP-15 min

10 Burpee

10 Broad Jump

10 Sumo DL High Pull

Good Article for all the Women who are worried they will get too “bulky”

Top 10 Reasons Heavy Weights Don’t Bulk Up the Female Athlete

Rest Day

Make Up WODs

To all,

The VIDEOS below are excellent tools for “warm-up” ideas. Everyone is different and each individual should come up with their own stretching and warm-up routine. The warm-up we have been doing the last two weeks is similar to what “I” do. However everyone is built different and each individual should know what body part needs more attention than the others.

Also, if anyone is really interested in “learning” CrossFit, then I HIGHLY recommend subscribing to the CF Journal (link on right side of this page) it is a phenomenal tool for videos and articles about the world of CrossFit. And it is only $25 annually.

Think of it this way; BEST PRACTICE is our goal to continue on our journey to Elite Fitness. We need to create an environment at CrossFit Des Moines where thoughts, ideas, suggestions,  and experiments are common practice. The more the athlete contributes his/her ideas, thoughts, and suggestions the more fine tuned our training will become.

Rest well today, we never know what life has in store for us tomorrow.

Coach Mike

CFJ_KellyStarrett_HipPrep

CFJ_KellyStarrett_ShoulderPrep

Warm-up

Skills& Drills

Handstand Push-up

Ring Dip

WOD

“Helen”

3 Rounds for Time:

400m Run

21 KB Swing (53/35)

12 Pull-up

Post Scores/Times to “comments”

Warm-up

Burgner Warm-up (with bar)

Skills & Drills

KettleBell 101

Swing

High Pull

Snatch

C&P

“Around the World”

WOD

AMRAP in 20 min

10 KB Swing (35lb/20lb)

15 Box Jump/Ball Slam (24″/18″) or (20lb/10lb)

10 KB Snatch(35lb/20lb)

15 Sit-up

QUOTE OF THE DAY-By Bob Ihry (our newest CrossFitter)

“It is not Pain that you fear, it is fear of FUTURE pain.”

Post SCORES in “Comments”

Skills & Drills

DOUBLE UNDERS

40-30-20-10

WOD

*AMRAP “Reps” in 3 Rounds

Jumping Back Squat (65/45)

Push Press (65/45)

Deadlift (205/155)

Score: total number of reps of each movement in all three rounds.

*provided by CF Agoge

Post Scores and Notes to “Comments”