Thruster

5-5-4-4-3-3-2-1

then

KB Complex

10 KB Swing

10 KB High Pull

10 KB Clean and Press

10 KB Snatch

10 KB Reverse Lunge

*Do all 50 Reps with RIGHT hand then repeat with LEFT hand

* Complete two (2) full cylcles

* Resist the urge to set the KB on the ground for as long as possible

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5 Rounds

250 m Row

10 Front Squats 135/95)

15 GHD Sit-ups

20 Box Jump

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“PET ROCK” – AMRAP – 7min at each station

1) Row 250

Rope Climb

Squats

REST 90 sec

2) Bike 30 Calories

Pull-up

Jump Lunge

REST 90 sec

3) Run 200 meter

GHD Sit-Up

GHD Back Extension

* In teams of 4 complete as many reps as possible in 7 mins for each of the 3 stations.

* Team with highest number of total reps, wins.

*Each Team must hold their assigned “Pet Rock” (52 lb KB) throughout entire WOD. If “Pet Rock” touches ground at any time, all members of team must stop and do 5 burpees

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“Linda”

10-9-8-7-6-5-4-3-2-1

Deadlift 1.5x BW

Bench Press  1 x BW

Clean .75 x BW

or

10-9-8-7-6-5-4-3-2-1

Deadlift (70% 1RM)

Ring Push-ups

Burpee

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Seriously, "Linda" is that all. I can do this WOD in my sleep. Way to easy

Top 5

Top 5 Places to visit before you die

Please eloborate in “comments”

 Coach Mike’s Top 5

Blue Hole

Angel Falls

Sistine Chapel

Mount Everest

Thailand

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