crossfit-west-des-moines

CrossFit 2026 Open

Fri, 13 Feb 2026 03:02:39 GMT

�� Join us for the 2026 CrossFit Open!

��️‍♀️ Be part of the world’s largest participatory sporting event — a three-week global competition that brings the entire CrossFit community together. Each week, a new workout is released, you submit your score, and see how you stack up on the worldwide leaderboard.

��F rom first-timers to seasoned competitors, everyone is welcome. Three weeks. Three workouts. One incredible experience you won’t want to miss

CFWDM 2026 Intramural Open

��We’ll take on each Open workout together during Friday Night Lights

No regular classes on those Fridays — instead, we’ll kick off high-energy heats starting at 4:00 PM. Expect loud cheers, big PR moments, and an electric atmosphere where everyone competes, supports, and celebrates together

�� To turn up the fun, we’ll divide the gym into 3 teams, with weekly challenges and points up for grabs. It’s not just about performance — participation, team spirit, and effort all matter!

�� New to CrossFit? The Open is the perfect benchmark to test your fitness, celeb rate your progress, and identify what we can improve together. Three weeks. One community. Let’s go! ��

Score 5 points for your team! Share a throwback or a post about your Open experience, tell your story and don't forget to tag CrossFit West Des Moines.

Let us know if you have any questions - you can always talk to a coach!

More to come....

TEST YOUR FITNESS

Benefits of "Mock Rounds"

Fri, 05 Dec 2025 17:28:41 GMT

the real reasons...
Your coaches desire is your very best

"This will surprise you and reshape the way you see mock-rounds... I promise."

General warm-up is over. You've loaded your bar, we've gone over the scaling options, and you have a dog that needs to walk precisely 10 minutes after this workout is over... or whatever. So, your ready to get on with this thing! Check the box for the day... complete the workout so you can be one workout closer to being "fit"... or just ensuring you keep your sanity. Yep, me too! I get it.

However, there's a coach standing at the front of the room - he's got that look in his eyes. You know it's coming...

"Okay everyone, time for a quick couple of mock rounds!"

Cue the eye-rolls and the "ugh"... cue the "oh c'mon" comment under their breath to their peer and minimal effort expected from some of the athletes.

It's okay. Without "getting it", it's very easy to come to the conclusion that we are simply punishing you with more reps, more time, and very subjective reasons why we've got this crazy idea that doing some more practice is necessary.

Do you remember what it's like to be a new athlete? Some words and movements seem like a new language all together.

Or perhaps, do you recall workouts where within the first 3 minutes you feel like your heart rate is out of control, you did a movement out of order, too many reps, or misloaded your bar... I.e. - shitting the bed.

Lets take a peak through a coaches lens on the reasons we do mock rounds to help our athletes get the most out of their workouts. This will surprise you and reshape the way you see mock-rounds... I promise.

As CrossFitters, we do “mock rounds” (sometimes called practice rounds or run-throughs) before the actual workout for a few practical reasons—it’s not just tradition or ego. And it's certainly not punishment or to take up your time.

1. To understand the workout flow

Many CrossFit WODs are complex (multiple movements, transitions, equipment changes). This is especially true for new to intermediate level athletes. A mock round helps athletes:

Learn the order of movements
Figure out where equipment should be placed for transitions and safety
Practice transitions so nothing feels awkward mid-WOD - those last minute adjustments!

This saves time and mental energy once the clock starts.

2. To choose the right weights and scaling

A written workout can feel very different in real life. They typically look easier on paper! Mock rounds help athletes:

Confirm the weight is relatively challenging and achievable
Confirm whether to scale reps, load, or movements
Avoid starting too heavy or fast and crashing early

This is especially important for AMRAPs or long chipper workouts. Nothing more defeating than needing to take off weight mid-WOD!

3. To dial in pacing strategy

Misjudgment is common when performing multiple movements and minimal rest. Doing a partial round lets athletes test:

How fast to move
How to breathe during the movement and where to best recover
Whether to break reps early or go unbroken

Instead of guessing, they enter the workout with a plan , not hope.

4. To reinforce movement efficiency

Mock rounds act as a neuromuscular primer:

Grooves proper movement patterns
Improves barbell or gymnastics cycling rhythm and pace
Reduces sloppy reps when fatigue hits

This can make workouts feel smoother and safer.

5. To reduce anxiety and “shock”

Jumping straight into a hard WOD can feel overwhelming. A mock round:

Lowers stress
Builds confidence
Makes the first real round feel familiar instead of chaotic

Getting the starting line jitters out of your system brings more control and confidence .

6. It’s part of effective warm-up, not extra work

It won't hurt. Mock rounds are usually:

Short
At lower intensity
Integrated into the warm-up

They prepare the body without draining energy.

In short:

As CrossFitters, we like mock rounds so that we can move better, pace smarter, avoid mistakes, and perform closer to our potential when the workout actually starts. For newer athletes this is essential because it gives them practice for the structure and stimulus of the workout, as well as reps that can be seen by a coach giving even more time for correction and guidance.

This is an essential tool to give the most of yourself to the workout and keep you safe. Which will lead to better results. Make sure you cool-down properly when it's all over. See the previous blog about why we cool-down here .

3...2...1... MOCK ROUND!

Coach Kris

After Metcon Cooldown

Wed, 05 Nov 2025 16:44:32 GMT

Recovery

your missing performance optimizer

We all have things to go do... endless tasks. Simply prioritizing an extra 5-10 minutes out of your day to properly cool down after a workout is not just recovery... it's optimizing your performance. Walking out of the gym immediately after high heart rate training and skipping these steps will lead to muscle tightness, higher cortisol levels, positions over the next couple of days that feel more sore and tight - therefor taking longer to warm-up or leading to ineffective warm-ups... and therefor degrading your next workout and not getting maximum benefit.

It's not even a controversial subject. IF you are not recovering properly by thoroughly warming up, cooling down, quality nutritional, and 7-9 hours of sleep... you will pay for it eventually. Most likely in the form of blunted performance, weaker and tighter positions (discomfort), and lack of understanding why things aren't going the way you think they ought to. The saying "I do all the right things but I'm just not seeing results" could arise because you are trying to outwork in workouts what you are lacking in recovery. It simply cannot be one-sided.

CrossFitters cool down after Metcons by walking or jumping on a machine for ~3 minutes and then stretch because each step serves a different recovery purpose, and together they help the body come down from high intensity safely and effectively. Here are the major reasons why we cooldown with light cardio and stretching after the higher intensity conditioning work...

1. The 3-minute machine cool-down = active recovery

Using a bike, rower, or ski erg at very low intensity helps:

Gradually lower heart rate

Stopping abruptly after a hard WOD can cause dizziness or nausea. Easy movement keeps blood circulating while the nervous system settles.

Clear metabolic byproducts

Light movement helps shuttle lactate and other metabolites out of working muscles faster than standing still.

Prevent blood pooling

Gentle pedaling or rowing keeps venous return moving, reducing that “heavy legs” or lightheaded feeling.

Mentally decompress

Those few minutes give athletes space to breathe, slow down, and shift out of “fight or flight" mode.

That’s why it’s short—long enough to recover, not long enough to add fatigue.

2. Stretching afterward = restore length & position

Once the heart rate is down, stretching becomes more effective.

Muscles are warm

Stretching cold muscles is less effective and increases injury risk. Post-WOD warmth improves tissue extensibility.

Reverses workout tightness - we often bias these dominant patterns...

Hip flexion (squats, deadlifts, rowing, biking)
Shoulder internal rotation (pressing, pull-ups)
Spinal loading (any weighted movement)
Stretching targets these areas (and more) to restore balance.

Improves long-term mobility

While one stretch won’t change flexibility, consistent post-workout stretching contributes to better joint positions over time.

Aids parasympathetic recovery

Slow breathing during stretching helps shift the body into recovery mode (“rest and digest”).

Why not stretch first?

Stretching immediately after intense work—before heart rate comes down—can:

Feel miserable
Be less effective
Increase dizziness

The machine cool-down bridges the gap between intensity and stillness.

Why ~3 minutes specifically?

It’s:

Long enough to normalize breathing and circulation
Short enough to stay practical in group classes
Backed by sports conditioning norms for high-intensity training

In simple terms:

Machine → reset the system

Stretch → restore the body

That combo helps us CrossFitters recover faster, move better the next day, and reduce accumulated wear and tear.

Catch me after the Metcon,

Breathing and stretching.

Coach Kris

Sammons Health Fair - Raffle Drawing

Tue, 14 Oct 2025 18:03:32 GMT

Sammons Health Fair Drawing

Well, I bet I'm more excited for this wheel to spin than any of you. I love this wheel, we use it every month! Nothing better than making someone's day.

I enjoyed getting on the floor at your job and meeting you all. I also enjoyed the popcorn bar downstairs with some reese's pieces. That was SWEET! Ya'll have such a nice place there!

But seriously, out of appreciation for you taking some time to chat with me and be open to the idea of CrossFit... because I get it...

Some people just don't have the will and desire to earn true and lasting results. It's easy to get REALLY freaking comfortable doing the bare minimum... scratching the surface of what fitness is and feeling "okay" with themselves because they check the box of working out.

Your fitness regimen shouldn't lead to minimal results and a entrapment of yo-yo results and lacking confidence... going from bad, to okay, then bad again... and eventually just think fitness isn't for you and wind up spending the later years living a low quality life.

Don't let it happen.

Even if you don't win this drawing... I'm offering all of you 40% off ANY of our memberships for the 4 week option.

Unlimited Classes
2x Per Week Classes
3x Per Week Classes
One Week Pass
8 Session Punch Card

You can view those membership options by clicking the button below. Enter the code SAMHF25 for your 40% off at checkout - make sure it's a 4 week option!

If you're not ready to commit, just be sure to reach out by filling out our form on Crossfitwdm.com and we'll get you rolling with a conversation on what's best for you.

Looking forward to helping ya'll with your fitness.

Coach Kris

October Newsletter

Mon, 06 Oct 2025 17:40:37 GMT

October Newsletter

VIDEO WALKTHROUGH OF OCTOBER NEWSLETTER

Unpacking each area a little deeper, but reading would still be recommended!

What's in the Newsletter?

• Welcome New Athletes!

• Pre-Order T-Shirts + Rehband

• Programming - Gymnastics

• Outdoor Series Recap

• Athlete Development (v.2)

• Moderation is Everything

• 800g Challenge Misstep

• Upcoming Events

Welcome New Athletes!

Ethan Ollom - 4:30 PM

Allie Fazio - 12:00 PM

Gus Szymanska - Evenings

Programming Emphasis

Gymnastics

We've been lifting with two major goals in mind for the past 6 months. With newer athletes this provided a great opportunity for them to get to focus on developing positional awareness and strength in the core weightlifting movements!

Back Squat
Shoulder Press
Deadlift
Snatch
Clean and Jerk

For seasoned athletes this provided a platform to help continue enhancing these movements by doing some progressive overload.

And for seasoned athletes this provided a platform to help continue enhancing these movements by doing some progressive overload.

Now we will be stepping into a focus on gymnastics beginning October 13th. This will focus primarily on two movements - Pull-Ups and Dips. The KING and QUEEN of calisthenics. Developing the same type of awareness and exposure to these will help us all move closer to the goal of achieving your first ones or bridging the gap to higher level movements or maybe doing more workouts "Rx'd".

Strength to bodyweight ratio... gymnastics are movements that require only your bodyweight. They demonstrate ones competency to move their body and a big factor of that is how much you weigh! The leaner you are (less body fat) the easier these movements will be. The more weight you carry, it will be harder and if you are strong, but have more body fat - the endurance of these movements will be the bigger issue!

Use this season to listen to your body. Let the programming work it's magic, but take responsibility in growing conviction in your body weight. We are designed to be able to do these movements and it is my hope and goal to get all of you to be able to do a pull-up and dip!

Fall Pre-ORders

T-Shirts

T-Shirt Orders Due THIS Sunday, October 12th!

Rehband

Training Gear

Rehband Orders Due Friday, October 31st!

Outdoor series

Recap

THE BEST WEATHER WE'VE EVER HAD!

This year was incredible! Some things we did differently...

Ran the series 6 back to back weeks.
Added "The Impossible Mile"
Provided some beverages!
Moved times to 8:30 AM
Got park approval ahead of time ;)

We were spoiled with amazing weather. If you made it out there then great for you. Thank you for being apart of it!

We will continue to get outdoors through the Fall and Winter with the Monthly RUCKS! This is now included in your CrossFit Membership.

Guys, embrace the outdoors. It's good when it's hot, it's good when it's cold. The more exposure you have the more resilient you will become. The better you will sleep. The faster you will heal. The clearer you will think. We do these workouts not to just get a workout in... but to also be present in the natural spaces around us!

Athlete Development

what is " intensity "?

When we talk about intensity in CrossFit, it’s easy to picture going all out — lungs burning, muscles shaking, and a puddle of sweat on the floor. But intensity is more than just redlining. Intensity is simply the degree of effort relative to your own capacity and goals . For one athlete, that might mean hitting a new personal record. For another, it might mean pulling back to move better or recover smarter. The right intensity changes day to day depending on sleep, stress, soreness, and what your body needs to adapt.

In CrossFit, intensity is often measured by how much work is done in a certain amount of time — speed, load, and volume all play a role. Moving faster increases intensity. Lifting heavier increases intensity. Tackling a more challenging movement (like chest-to-bar pull-ups instead of ring rows) also increases intensity. Even doing the same workout with fewer breaks or better movement efficiency can dramatically change how intense it feels — and what stimulus you get from it.

The key is to understand that intensity is the driver of results , but it must be applied intelligently. Some days, the right move is to push the pace and test your limits. Other days, intensity might look like focusing on perfect technique, lighter loads, or simply showing up and moving with purpose. It’s not about going 100% every session — it’s about applying the right intensity for the goal of the day.

Next time you see a workout, ask yourself: What’s level of intensity do I need for my goals (both short and long term)? Am I supposed to go heavy, move fast, or stay smooth and controlled building in extra rest and even cutting back some reps? Matching your effort to that purpose is how you get fitter, stronger, and more resilient — without burning out along the way.

Consistency Crew

Consistency Crew will now be announced in a separate email! Be on the look-out each month to see if you qualified to win a free t-shirt!

You'll also be able to view the spreadsheet to view and encourage some of your friends in the gym too!

Year of nutrition

moderatiton is everything

One of the most powerful skills you can develop in both nutrition and life is moderation . It’s not about strict rules or endless restriction—it’s about awareness, balance, and control. In CrossFit, we believe in fueling for performance, longevity, and joy, and the Zone Diet provides a simple but powerful framework for this. It encourages eating mostly whole, nutrient-dense foods while still allowing flexibility for the 25% of your diet that might include processed or starchy options like rice, potatoes, or even the occasional treat.

The beauty of the Zone approach is that it teaches you how to measure and moderate . When you choose high-quality foods—lean proteins, colorful vegetables, healthy fats, and fiber-rich carbs—you get more volume for fewer calories and greater nutritional benefit. When you choose lower-quality options—high-fat proteins, processed carbs, or foods higher on the glycemic index—you simply eat less of them. This not only helps you stay balanced physically, but it trains your mind to make conscious choices, understanding that food quality and quantity always work together.

The goal isn’t to eliminate your favorite foods; it’s to learn how much of them fits your goals. You can enjoy a burger or a slice of pizza and still see incredible results in the gym—when you understand moderation. That awareness builds a healthy relationship with food, where you’re not controlled by cravings or guilt, but guided by understanding and purpose.

And moderation doesn’t just apply to nutrition. It’s a life skill. The same awareness you bring to your plate should carry into other parts of your day—limiting screen time, balancing work and recovery, or knowing when to push hard and when to rest. The practice of moderation builds discipline, patience, and self-awareness—qualities that translate directly to your performance inside and outside the gym.

So this month, practice moderation as a skill. Notice your habits, listen to your body, and remember that more isn’t always better. Whether it’s food, work, or workouts, learning to say “that’s enough” might be the most powerful step toward long-term health, happiness, and progress.

"800 Gram Challenge"

Update

Full transparency... last month I kicked off 1-on-1 Nutrition coaching and felt the need to try to help everyone! Truth is, I still feel that way but bit off more than I could chew.

The 800g challenge will be something that we tackle as a group, but not at this moment. The set-up and intention it required to get 1-on-1's going has been great and I'm very encouraged from the response that I got.

If you are interested in doing your own 800g Nutrition Challenge just respond to this email and I will follow up with you about the rules and see if I can partner you up with others. Below is the link to the 800g Challenge and for anyone wanting to get more in tuned with their nutrition... this is an amazing place to start!

Upcoming Events

Celebrating Emily Dekkers and Beth Hansen!

10/10 - Friday - BABY WOD

Veterans Day WOD

11/11 - Tuesday - Chad 1,000x

Discipline equals Freedom,

Coach Kris

Gymnastics Phase

Wed, 01 Oct 2025 20:11:39 GMT

Gymnastics Phase

October 13th to November 9th, 2025

Goal:

Build strength and technical proficiency in upper-body pulling and pressing gymnastics movements. Athletes will focus on pull-ups, bar muscle-ups, ring dips, and ring muscle-ups, while also gaining exposure to new skills and play-based gymnastics sessions.

Tests:

3 x Max Rep Strict Pull-ups / Bar Muscle ups

3 x Max Rep Strict Ring Dips / Ring Muscle-ups

There will be no baseline test scheduled in this cycle since we only have 4 weeks. The Test will happen in the last week of the cycle.

Context:

This 4-week cycle is designed to improve athletes’ capacity in foundational gymnastics pushing and pulling movements. The emphasis is on strict strength work (pull-ups and ring dips), dynamic transitions (bar and ring muscle-ups), and exposure to various gymnastics movements within the CrossFit methodology.

By the end of the cycle, athletes should see measurable improvements in strict pulling and pressing strength, with many moving closer to their first pull-up, ring dip, or muscle-up. Athletes will also improve confidence and body control through calisthenics-style accessories and skill exploration.

Advanced/Intermediate L2: Gymnastics Strength

Athletes in this category likely already have strict pull-ups or dips and are developing consistency in bar or ring muscle-ups. For the pulling sessions, these athletes can choose to perform the strict pulling option or the bar muscle up option.

Note: Athletes who rely heavily on kipping without strong strict foundations will need extra coaching here. Encourage them to buy into strict strength before pushing intensity or volume.

Beginner/Intermediate L1: Technical Focus

For athletes still developing strict pulling or pressing strength, scaling options will include banded variations, negatives, tempo work, and support holds. Movement quality is the most important factor in this cycle. By committing to the progressions and accessory work, these athletes can build the base they need for higher-level gymnastics skills.

Phase Details

Coaching

Since gymnastics is such a large spectrum and we can have classes that include athletes who have never done a pull up in their lives along with athletes who can string together multiple bar muscle ups, our goal is to get everyone to progress within the same session.

This can be tricky but you will see pulling sessions include pull ups & bar muscle ups in the same workout.

Sessions like this:

Pull up / Bar Muscle up

EMOM 10

5 Strict Band Assisted Pull up / 2 Low Bar Hip to Bar + Transition

This means athletes who need to focus on their strict pulling will perform the EMOM with the 5 strict band assisted pull ups and athletes who have bar muscle ups will focus on the technical complex of hip to bar + bar muscle ups. The warm up progressions will look like this:

Strict Band Assisted Pull up // Bar Muscle up

- 5 Scap Pull ups (Everyone)

- 3-5 Band Assisted Negatives // Low Bar Hip to Bar

- 2 x 1-3 Band Assisted Strict Pull ups // 2 Low Bar Hip to Bar + 1 Low Bar Transition

In this warm up, there would be a first explanation to advanced athletes what the hip to bar and low bar transition is and looks like then we would guide beginners on their progression.

Pulling Strength Progressions (Pull-ups / Bar Muscle-ups):

- Pulling strength sessions can be performed with assistance from bands.

- Bar Muscle up progressions will be a mix of technically focused sessions and endurance session.

Pressing Strength Progressions (Ring Dips / Ring Muscle-ups):

- Strict ring dip sessions can be performed with assistance from bands. .

- Muscle-up ring transition will focus on snap back pulling technique & endurance

Play Sessions

- The session focused on various gymnastics skills that will be performed as free play or practice.

Metcons:

Metcons will be varied and include most barbell movement. Special attention will be placed on overhead movements since gymnastics solicit the shoulders so much.

Accessories:

Accessories are centered on calisthenics and bodyweight strength: isometric holds, core progressions, scapular control, and unilateral bodyweight pressing/pulling variations.

These are directly supportive of the goal: helping athletes build the strength and control to achieve their first pull-ups, dips, or muscle-ups.

You will see plenty of opportunities to develop awareness and strength in your gymnastics, as well as test some of your gymnastics within metcons paired intensity and metabolic conditions that will challenge your gymnastic endurance.

This should be a fun cycle for many and a little bit of a breather from the amount of volume we've been putting into weightlifting over the last 6 months!

September Newsletter

Mon, 01 Sep 2025 20:06:25 GMT

September Newsletter

VIDEO WALKTHROUGH OF NEWSLETTER AND CONSISTENCY CREW ANNOUNCEMENT

What's in the Newsletter?

• Welcome New Athletes!
• Coaches Leveling Up
• Heart Rate Monitors
• Athlete Development
• Nutrition Coaching
• Equipment Updates
• Upcoming Events
• Consistency Crew

Welcome New Athletes!

Dean Neubauer - AM Classes

Laura Gaber - PM Classes

Sierra Cupp - PM Classes

Ryan Wallace - Any Time

Tori Johnson - 9:00 AM

Tara Johnson - 9:00 AM

Rob Manning - 9:00 AM

Devin Rode - 5:00 AM

Jacob Sund - 4:30 PM

Coaches Leveling Up

Big shout out and round of applause on the pursuit of excellence within our coaching staff.

Dustin Smith

Taking his Level 2 Nov. 15-16th

Jess Carter

Re-certifying her Level 2 Nov. 15-16th

Kris Gregory

Successful Completion of his Level 3 on Aug. 21st

In the CrossFit Trainer world there are progressions we apply and adhere to, similar to an athlete learning more as they enhance their fitness. It's simply a system of "Levels".

Level 1 Course

Required by all CrossFit Trainers to teach the method of CrossFit. This course is a broad overview of the methodology, science, application, and helpful tools for coaches to begin teaching classes.

However, I firmly believe that if you've been doing CrossFit for more than 1 year as an athlete than you should READ the CrossFit Level 1 Guide because it's the core of everything we do. By reading the Level 1 Guide you will develop a heightened awareness and deepen your relationship with every workout, cue from a coach, position to master, the nutrition behind it, and why it's practical for everyone.

Level 2 Course

This course goes deeper into the art of coaching. Six areas the coach will expose themselves and begin developing at a more rapid pace are...

Seeing
Cueing
Correcting
Presence and Attitude
Group Management
Demonstration

Like CrossFit, anyone can be great at one specific output (i.e. marathon runners) but to be overall as fit as possible you need to have balance across all domains. This course helps the coaches see their strong suits and weaknesses and begin to address them for the betterment of the athletes and community as a whole.

Level 3 Certification

This essentially is a formal test that you must submit an application proving you've put in the work as a coach. This requires a minimum of taking the Level 1 and Level 2 courses, coached 1,500 hours, and earned CEU credits for continuing education.

Once approved you are tested in a wide array of knowledge and practical application scenarios over 160 questions to confirm readiness to be a "Certified CrossFit Trainer".

Less than 1% of trainers make it to this tier with the test having a considerably low pass rate.

Level 4 Certification

The highest caliber of coaching in CrossFit. You must pass a live performance evaluation coaching two CrossFit classes being graded on the areas of coaching described in the Level 2 course. You must maintain certain CEU's.

Many coaches at this level move on to a seminar staff position. There are less than 150 Level 4 coaches world-wide as of 2024.

Heart Rate Monitors

Exposure = Results

If you have a heart rate monitor make sure you see Kris to set up your account at the gym. Bring your monitor and we will make sure it shows up on the t.v. so you can...

Pacing Each Workout Better
Hit the Intended Stimulus
Zone Specific Training
Which Movements, Loads, or Volume Give You Trouble
How Many Calories You're Burning Each Workout
Increase Your Max Heart Rate
Increase Recovery Awareness (lowering your HR)

No CrossFit Gym in the Des Moines area has this technology and if you're not using it than you are missing out. This will keep you focused and motivated at each workout. And you can store your belt at the gym so it's ready to go each day when you show up.

Examples - Myzone, Garmin, Coospo, Polar

Basically any arm or chest strap you purchase will sync up! From $25 - $150, doesn't matter. I find they all work the same and just as accurate.

Athlete Development

Intended Stimulus

Let's talk.

You have goals, and we have programming that will assist you in reaching them. We give you a workout and you do it. Simple, right?

Wrong.

Each workout has what we call an "intended stimulus". This stimulus helps create and develop the 10 areas of fitness that we seek to develop, including strength, power, stamina, cardio endurance, speed, coordination, accuracy, balance, flexibility, and agility .

Some times we have strength workouts, which we write up with percentages, loads, and reps, rest times, and sometimes even RPE (newer term for most). As beginner lifters you may need to keep loads light to moderate to control form and allow your body to adapt to the newly used muscles and range of motion... increasing intensity over time. Typically a year of lifting 3-5 days a week will give you a solid base for knowing percentages and the general "how-to", although technique is a lifelong commitment.

The Metcons can be challenging for many, even seasoned CrossFitters to understand. In it's simplest terms we have TIME Priority (AMRAPS) and TASK Priority. This is what I want to discuss today.

TIME PRIORITY

AMRAP's - you work a fixed amount of time and your goal is to get as many repetitions as possible. These can be great for testing how many reps of specific movements you can get through in that time. Or develop awareness on how some movements impact others without the pressure of "finishing last". Which also lends itself to challenging yourself in different ways...

Meaning, you want to work on speedier box jumps? An AMRAP is great to decrease your box height to see if you can move faster. OR to lower your reps to see if you can maintain the speed and integrity of the movement. OR increase your box height to see if it's becoming more manageable, even if that means reducing the volume.

TASK PRIORITY

These are the classic looking "For Time" Workouts - There is a targeted effort that we are aiming for when moving through these. We often give a finish time "range" that we expect everyone to aim for. These workouts often look easier than they are and many athletes bite off more than they can chew because they don't allow for enough time in transitions and recovery due to fatigue and high heart rate management.

THESE are the workouts that we can be better at. It's typically best to keep the weight a little lighter than you expect, or reduce the volume of potentially problematic movements (i.e. still developing, or tend to move slower at) like burpees for some, or calories on the bike for others, maybe running distances or even the speed of your lunges and squats may be more conservative.

We typically put a time cap on these workouts as a safety blanket for those who haven't hit the intended stimulus for the day...

BUT THIS SHOULD NOT BE THE NORM.

Your goal as an athlete is to develop a keen awareness of what you can AND CANNOT do. No shame. No guilt. No pride. No ego. Those things will hold you back from developing the capacity and sustainability in your workouts that you ultimately need on a day to day basis.

When you let go of the seemingly higher standards or comparing to others, you find a lot of freedom and less stressful workouts. Allow yourself to dial back some of your movements, reps, loading and even overall intensity (speed) of movements some days so that your body and mind can recover and feel ready as ever to attack it the next day.

Last note here, is that OCCASIONALLY it is okay to challenge yourself with a given stimulus knowing that you will be flirting with the time cap and hard work that day will just look a little different. Typically this will induce one of the higher intensities you'll find in the gym but should not, and cannot, be the go-to goal every time you show-up.

Talk to me or a coach about specific workout goals if you need more attention of guidance. WE LOVE TALKING ABOUT THIS STUFF!

Consistency Crew

August... a great month to get some of those last minute summer plans accomplished. For many, it was navigating some back to school scenarios and changing up some schedules again!

Great job to the 19 people who jumped into the Crew this month! Be sure to check out THE VIDEO to see who won this months consistency crew award!

Nutrition Coaching

& Group Challenges

I am extremely happy and eager to announce that I will be doing some individual nutrition coaching again.

I have room for JUST 3 more people right now for the individual coaching. Schedule a Goal Session to discuss this opportunity.

Please only inquire if you can devote 3 months (minimum) of intentionality into your nutrition. This will require nutrition meetings, weigh-ins, honesty, patience with yourself, and eagerness to work hard and use a food scale.

In recent years I had let go of some of these things (programming, nutrition, personal training) as I was focused on business development. Turns out, that was likely a mistake because I absolutely love the deeper connection of developing athletes and getting you closer to your goals. Ultimately, the only business development I truly need is to develop the best athletes and humans I can.

This year, we have released a large focus on "The Year of Nutrition" and if you've been reading the emails, there's been a ton of information helping arm you with tools and resources regarding the awareness it needs to start taking steps in this area of your life.

However, many people need a coach - tailoring specifically to your habits, desires, goals, and even your shortcomings. As I've began working with a couple of people I see that the results come exponentially faster when it's a very specific focus.

I've helped many people build muscle and strength. But my new approach is to address your hormones and body composition first. So if you want to...

Lose body fat
Increase muscle mass
Enhance mental clarity and productivity
Prevent disease and illness
Decrease inflammation throughout your body
Recover faster
Sleep better
Achieve maximum physical performance
Not rely on medications
Improve blood health markers
Decrease blood pressure and resting heart rate
Have more energy
Reduce your cravings for food

Then you need to start taking your nutrition seriously, and I have confidence that you can achieve it all through food alone. Not some drug. Not some dieting fad. Not the perfect workout program. Not a miracle supplement. Just foods and your habits associated with it.

"800 Gram Challenge"

October Nutrition Challenge

CrossFit West Des Moines...

I challenge you.

Beginning October 1st we are going to launch our first 30 day community challenge for Nutrition. If you've never heard of the 800g challenge it's a relatively simple idea.

The goal will be to consume 800g of fruits and vegetables every day. Most people do not eat enough of these food groups. And even more people don't weigh or measure their food.

By incorporating these two habits we will empower you to make some change in your life and help eliminate cravings, as well as boost micronutrients into your nutritional profile so you can start tapping into better health.

More details will be released soon... but buckle up. This will set the course for your entire fall and put you in control just before Halloween and Thanksgiving.

Equipment Updates

Shoutout to Coach Jeff

Over the last couple of months, Jeff has taken on a role in the gym. He initially called it "Janitor Jeff"... but I'm here to tell you that he has stepped up and far beyond the initial expectation of helping clean towels and maintain the bathrooms.

Jeff has caught a lot of... let's say opportunities... that myself and the outside source cleaner that we hired for a year had been missing. In the past couple of months Jeff has...

Taken apart and detail cleaned all 3 wall fans - getting all those gross dust bunnies off.
Scrubbed and dusted down every shelf and ledge to give us a cleaner appearance all around.
Taken apart, inspected, cleaned the rowers so that they all pull "evenly" and not one is greater than another.
Re-greased the rower chains and updated the software on the Monitors (who knew?). Even repaired one so it stops humming.
Taken apart every barbell collar to re-grease and clean out any gunk so that each one spins evenly and consistently (GAME CHANGER).
Kept me ultra informed on supply needs and keeps bathrooms full.

I've had more drop-ins in the last 3 months tell me how clean and well organized the gym is than ever before. One fully explained he'd been to over 100 CrossFit gyms and said you guys are spoiled with the cleanest gym he's ever been to. Our very own Lauren Springer said the same thing verbatim when she joined.

So please, if you see Jeff give him a hug, a fist bump, or just a genuine thank you for all he's been doing. I notice it every day, and I hope you guys do to!

Upcoming Events

9/11 - Thursday - 9/11/01 Tribute WOD

9/13 - Saturday - Trail Run @ Greenwood/Ashworth

9/20 - Saturday - The Impossible Mile

9/27 - Saturday - Grays Lake WOD

10/1 - 800g Challenge Kick-Off

10/4 - Saturday - Annual 5K Run

Celebrating Emily Dekkers and Beth Hansen!

10/10 - Friday - BABY WOD

Outdoor Series 2025

*ALL SATURDAYS

September 13 - Trail Run at Greenwood/Ashworth Park

September 20 - The Impossible Mile at Valley Freshman Track

September 27 - Gray's Lake WOD at Gray's Lake

October 4th - Annual 5K at Raccoon River Biddle Shelter

Never stop learning,

Coach Kris

5TH ANNUAL SERIES

Fri, 01 Aug 2025 20:06:50 GMT

CFWDM Annual Outdoor WOD Series

Join us every Saturday at 8:30 AM, starting August 30th through October 4th, as we hit the streets of Des Moines and throw down!

8/30 Land Sand Water | 9/6 Park WOD | 9/13 Trail Run | 9/20 Track WOD | 9/27 Grays Lake WOD

| 10/4 Raccoon River 5K

WOD#1

8TH ANNUAL BEACH OPEN

WOD #2

PARK WOD

WOD #3

trail run

WOD #4

track wod

WOD #5

gRays lake

WOD #6

5k rUN

August Newsletter

Fri, 01 Aug 2025 19:59:09 GMT

jULY Newsletter

VIDEO WALKTHROUGH OF NEWSLETTER AND CONSISTENCY CREW ANNOUNCEMENT

What's in the Newsletter?

• Welcome New Athletes!

• Ruck Club - Access Granted

• How Open Gym Works

• Consistency Crew

• Rehband Pre-Orders!

• "The CrossFit Diet"

• Upcoming Events

• Programming Updates

Welcome New Athletes!

Noah Hammett - PM Classes

Brittany Xam-Bougher - AM Classes

Larry Oliver - 9:00 AM

Deysi Yohana Paez - 6:10 AM

Sarena Groot - PM Classes

Ruck Club - Access Granted

8/16 - Saturday 6:30 AM - Community Ruck

9/11 - Thursday - Community Ruck

Urban Ruckers is now apart of CrossFit so our entire community will have access to any of the ruck events that were previously a separate thing. Those founding members for the Ruck Club have laid the foundation for some of the best trails in the Des Moines area with more to come over the remainder of the Summer and Fall.

We will begin incorporating these sporadically outside of the 2nd Saturday of the month. But there will always be a monthly ruck...

And you're invited!

We have the gear. Plate carriers, Ruck Bags, Sandbags. Sometimes we go find a sweet trail. Sometimes we stay at the gym and incorporate some CrossFit style stuff into the workouts. Come be a part of it!

How Open Gym Works

Finally... ya'll are starting to lean into the reality that you have 24/7 access! I am seeing more people come in during off class hours to do the WOD (Workout of the Day).

If you have Unlimited CrossFit membership than this is included.

There are two types of Open Gymer's....

1.) The one who's doing the CrossFit WOD.

2.) The one who's doing their own thing.

Both are great... we need both. But on the class schedule I DO NOT want you signing into both Open Gym's. There's an Open Gym (purple) which is separate from CrossFit stuff. If you are doing your own thing than I want you signing into this program ONLY.

If you are coming in to do the CrossFit WOD I want you signing into CrossFit: Open Gym (red label) ONLY. This will keep the Consistency Crew more accurate.

However, both of these athletes are required to abide by the Open Gym Rules. Simple. Leave it how you found it, or better. Clean up after yourself. Turn the radio off when done. Turn lights and fans off when done. And make sure the door is locked.

If you need access please download the HybridAF app and create an account and select CrossFit West Des Moines as your home gym and we'll get you set up ASAP.

consistency crew

Check this out...

25 people in the Consistency Crew!!! Way to go everyone. Love seeing the effort during this deadlift cycle. July is the peak of summer... it's hot... it's sweaty... and turns out that ya'll must prefer it that way.

Real results come with consistency. Being consistent about showing up for yourself day in and day out. Do it for you, because you are a better version of you when you do this. The results will come if you focus.

Rehband Pre-Orders

Gear for CrossFit

Rehband is one of the most reputable brands in CrossFit. They've been around forever and make really great products.

Knee Sleeves

Hook Grip Tape

Shin Guards

Wrist Support

We sell some of these products at the front of the gym but we are lining up to do a pre-order for 20% off any and all products! Very excited about this (mostly cause I'm due for some new knee sleeves)!

I'd say the must have items for a CrossFitter... in this order, is...

1.) CrossFit Shoes

Reebok Nanos, Nike Metcons, TYR CXT's, NoBull Trainers

2.) Hand Grips

Frog Grips, Element 26, Bear Komplex

3.) Knee Sleeves

Rehband, 2Pood, Bear Komplex

4.) Weightlifting Belt

2Pood, Element 26, Bear Komplex

5.) Lifters

Reebok, Nike, TYR, NoBulls or whatever is on sale ;)

Year of Nutrition

The "CrossFit Diet"

Did you know there is a prescription CrossFit diet customizable to YOU?

It's called the "Zone Diet" and although it has the label of a diet, really it is a legal drug prescription designed to balance your hormones and reduce inflammation while providing a sustainable way to lose weight and feel your very best.

That drug... is FOOD!

You can find the book HERE . This is the diet that CrossFit is bought in on. It takes up some good real estate in the CrossFit Level 1 Guide and for good reason. It's sustainable, helps you develop a sense of moderation and balance. Enough carbs, but not too many. Generous amount of protein, but not too much. And teaches you what healthy fats look like and how to watch out for over consuming them.

This diet is not on board with processed carbohydrates... but the great thing is that it allows it! There are blocks that you can build and it's all measured out for you in the book or in the CF-L1 Guide. Essentially this is the break down for building a meal.

1 Block =

7g Protein

9g Carbohydrates

1.5g Fat

Depending on your lean body mass and your level of activity you will be prescribed a certain amount of blocks. Lets say 14 for most females, and 17 for most males.... but this varies!

You should eat leaner cuts of meat.

Lots of Fruits and Vegetables.

Nuts and Seeds.

Little Starch.

and Limited Added Sugar.

If you're sick of low energy. Insulin spiking and crashing. Not shedding off the weight... pick up a copy for yourself and start moving towards a sustainable way to eat. You will learn to say no to the over eating and the unfavorable foods.

Upcoming Events

8/9 - Saturday - Community Ruck

8/30 - Saturday - Raccoon River WOD

9/2 - Monday - Labor Day WOD

9/6 - Saturday - Walker Johnston Park WOD

9/11 - Thursday - 9/11/01 Tribute WOD

9/13 - Saturday - Trail Run @ Greenwood/Ashworth

9/20 - Saturday - The Impossible Mile

9/27 - Saturday - Grays Lake WOD

10/4 - Saturday - Annual 5K Run

Outdoor Series 2025

*ALL SATURDAYS

August 30 - Land, Sand, Water at Raccoon River Beach

September 6 - Walker Johnson Park WOD

September 13 - Trail Run at Greenwood/Ashworth Park

September 20 - The Impossible Mile at Valley Freshman Track

September 27 - Gray's Lake WOD at Gray's Lake

October 4th - Annual 5K at Raccoon River Biddle Shelter

Programming Update

We are in the midst of some serious Deadlifting with our pulling phase. This Friday we will be deadlifting some heavy doubles and next week we will be testing out the Deadlift Max!

Coming up next!

Olympic Lifting Phase

This will be a great opportunity for those newer to intermediate level athletes to dial in your technique, establish a max, and grow in your awareness in the clean & jerk and snatch.

For those more experienced lifters you will see some progressive overloading week after week to help increase your exposure and numbers in the two big lifts! Click on the link for all the info - including a 5 week chart on when we will be doing what lifts.

Enjoy the Iowa State Fair!

Coach Kris

Olympic Weightlifting Phase

Thu, 31 Jul 2025 23:10:03 GMT

Olympic Weightlifting

August 25th to October 5th, 2025

Goal: Increase athlete’s strength & proficiency in the Olympic lifts.

This olympic Weightlifting cycle will expose you to specific olympic weightlifting strength. Our focus will be on the Snatch, the Clean and Jerk with some accessory movements and squatting. We will be using a progressive overload method, increasing the intensity and the volume of the lifts using both traditional lifting sets and complexes.

Tests:

1 Rep Max Snatch

1 Rep Max Clean & Jerk

Context:

This cycle is designed to increase athletes strength in the two olympic lifts. More importantly, they will also improve their technical ability (assuming you perform 4+ workouts per wek).

By the end of the 5 weeks, athletes should have a general understanding of the Olympic Weightlifting discipline and increase their ability to perform both power and squat lifts.

Beginner/Intermediate L1: Technical Focus

The biggest roadblock for beginner and intermediate athletes in this cycle will be the use of complexes. These will be simplified as needed during the cycle in the scaling options. Movement pattern is more important than load. This is a great cycle for beginner and intermediate because it can help set them up for success in the long run.

When your technique improves, your load on the bar will also improve. Technique first, intensity later.

Advanced/Intermediate L2: Olympic Weightlifting

Athletes in this category are those with good technical ability in the two lifts. They don’t have to be the heaviest lifters but their technique is good and more consistent. These athletes want to be as close to the written percentages as possible.

In order for these athletes to get the most out of this cycle, encourage them to get to the gym 4-5x/week and hitting all the accessory work after class.

NOTE: Athletes with poor technique but are considered to be advanced or intermediate because of their experience and fitness levels will be the toughest challenge for the coach/athlete. It will be important to get bought into the “technique first” approach. If you need to fix a movement pattern (example: athletes who can power more than they can squat because of how they perform their lifts) it will take a lot of finesse and convincing, however it will be extremely worth it if you stick to the process.

Cycle Priorities:

Snatch & Clean & Jerk: We will be using a progressive overload method to increase the intensity and volume as the weeks progress.

TECHNIQUE

One of the most important factors for improvement in our athletic development will not be increasing the load but rather improve their technique. The increase in load will be there but it is crucial that we maintain very high standards when it comes to how they execute the lifts.

SQUAT MAINTENANCE

There will be 1-2 squat dedicated sessions every week. The squat will change every week from back to front to overhead. The loading for squat sessions will be a mix of increasing load and maintenance.

METCONS

Our metcons will include one heavy metcon per week, one interval specific per week that will aim to help athletes maintain their power endurance. Otherwise, our metcons will be more classic CrossFit with a GPP focus.

ACCESSORIES

The accessories in this cycle are closer linked to the goals of the training cycles than the previous cycles. Anyone who wants to really improve their ability to lift heavier in these technical lifts should look to include these accessories in their training for the next 8 weeks.

Below is a chart that will outline of the programming during the Olympic Lifting Phase. Please reach out with any questions.

Work Hard.

July Newsletter

Tue, 01 Jul 2025 19:37:22 GMT

jULY Newsletter

What's in the Newsletter?

• Coach Babies Incoming!

• Class Schedule Tweak

• Milestones

• Consistency Crew

• What sugar is bad?

• Upcoming Events

• Programming Reminder

C oach babies incoming!

If you haven't heard... two of our coaches are due to have babies pretty soon! This will be a first for both of them so we can definitely write this one off as their biggest PR of the year!

Congrats coach Emily and Luuk Dekkers!!

Little Girl coming October 21st.

Congrats coach Travis and Beth Hansen!!

Little Boy coming in November.

Wish and pray for a smooth ride and introduction! They've both continued to workout although modifying intensity, frequency, and some movements per usual with pregnancy! Stay after it you guys! The community is so excited for you!

Class Schedule Tweak

Beginning July 14th

We've had a 15 minute gap between classes for a long time... turns out, we added this back during the Covid era to separate our classes and never thought twice about it since. What I've recognized is we don't see each other often enough except for those who show up early and/or stay late.

We are excited to announce that we will be working on re-integrating a class schedule that flows from one to the next. And we are doing this over time by 5 minute increments so that coaches and athletes as well as programming can make the adjustments necessary.

The 6:15 AM class will now be 6:10 AM.

The 5:45 PM class will now be 5:40 PM.

Year of nutrition

Added Sugars

The hidden dangers...

Added sugar is sneaky—it hides in more foods than you might expect, from sauces and protein bars to salad dressings and sports drinks. While a little sugar can be part of a balanced diet, regularly consuming high amounts can seriously hinder your fitness progress, recovery, and long-term health.

The Impact on Your Body & Recovery

When you eat added sugar, your blood glucose spikes quickly, leading to a surge in insulin. Over time, these constant spikes can desensitize your cells to insulin’s signal, making it harder to shuttle nutrients where they need to go—like muscles after a tough WOD. This impairs recovery, muscle repair, and energy regulation. Instead of fueling your workouts, excess sugar is more likely to get stored as body fat—especially around the midsection.

Inflammation is another hidden cost. High-sugar diets increase systemic inflammation, which not only slows muscle recovery but can also make joint pain and injuries worse. In the long term, this contributes to poor sleep, fatigue, insulin resistance, and even metabolic dysfunction.

How to Spot & Replace It

Nutrition labels now require “added sugar” to be listed separately—take advantage of that. Look at ingredients lists for terms like cane sugar, corn syrup, dextrose, or anything ending in “-ose.” You’ll be surprised how often they show up in “healthy” foods.

Instead of grabbing sugary snacks or drinks, aim for real, whole foods. If you need a sweet fix, go for naturally sweet options like fruit. Replace sugary sauces with fresh herbs, citrus, or vinegar-based dressings. Opt for unflavored yogurt and add your own berries or cinnamon.

And skip sugary sports drinks in favor of electrolyte powders like LMNT or coconut water when needed.

The Payoff

Cutting back on added sugar won’t just help you lean out—it’ll stabilize your energy, support recovery, reduce inflammation, and keep your insulin response healthy. That means better performance in the gym and less soreness the next day.

Start by scanning a few labels this week. You’ll be surprised how many sugar bombs are hiding in plain sight.

consistency crew

I admit, June can be a tough month with summer weather being so tempting to play in the sun or work on some extra projects outside. Even adjusting to your kids summer schedules can be a distraction from your normal routines. Not to mention vacation mode!

Watch to see who won the June Consistency Raffle!

In this months Consistency Crew video I will be talking about how to set a high, medium, and low class goal standard. I'll also give live examples of what some athletes are doing to overcome the curveballs that life throws at them in this season to still be in the gym 4x per week. As well as the psychology behind why 4-5x per week helps with motivation and developing a desire to go to the gym instead of it feeling like a chore.

FAQ:

Q: Will the person with most classes win?

A: Maybe, anyone can win who is at 15+ classes. So whether you get 15 classes or 25 classes, your chances are the same.

Q: Does Open Gym count?

A: Yes, as long as you have unlimited membership and sign into Open Gym when using that time.

Q: Does working out at home count?

A: No. You must come to the gym in order for your workouts to qualify.

Q: Can I come to multiple classes in a day?

A: You could, but not advised. This is not sustainable and consistency should be across weeks and months.

Q: How can we see how many classes we've went to during the month?

A: In Wodify, go to Menu -> Personal Records. This screen will show you which days you have attended.

Q: When will results be posted?

A: By the 5th of the month via email/blog.

See this Live Spreadsheet which is also available in Wodify -> Resources -> Athlete Resources -> Athlete Reports to view your history.

Milestones

I want to give a few BIG shoutouts to some people who recently crossed a threshold for their class attendances. To see your total classes click on the attendance tab at the bottom of your Wodify app.

10 Classes

Vanessa Castro - 5:00 AM

Isaac Thompson - 4:30 PM

25 Classes

Lauren Springer - 12:00 PM

50 Classes

Beth Hansen - 4:30 PM

Ben Schwab - 4:30 PM

100 Classes

John Knapp - 9:00 AM

Pragathi Gopishetty - 4:30 PM

Ashten Love - 5:45 PM

250 Classes

Kassi Knowler - 5:00 AM

Jared Heilman - 5:00 AM

Laura Flores - 4:30 PM

500 Classes

Shelby Simpson - 6:15 AM

Wade Thompson - 12:00 PM

Ashley Carlsen - 5:00 AM

1,000 Classes

Ben Onsrud - 5:00 AM

Marybeth Meyer - 6:15 AM

Dustin Smith - 4:30 PM

Corey Sedrel - 6:15 AM

1,500 Classes

Jess Carter - 6:15 AM

Colton Rathe - 4:30 PM

2,000 Classes

Kris Gregory - 4:30 PM

Upcoming events

Friday, July 4th - 1776 WOD

Only one class at 8:30 AM. Join us for a Teams of 3 or 4 workout sharing the reps and working together to collect 1,776 reps of a variety of movements.

Saturday, July 12th - Beach Social

12:30 PM at Raccoon River Beach.

Gather on the beach with your favorite gym peeps. Music, games. Bring your favorite snacks or drinks and let's chill.

Outdoor Series 2025

*ALL SATURDAYS

August 30 - Land, Sand, Water at Raccoon River Beach

September 6 - Walker Johnson Park WOD

September 13 - Trail Run at Greenwood/Ashworth Park

September 20 - The Impossible Mile at Valley Freshman Track

September 27 - Gray's Lake WOD at Gray's Lake

October 4th - Annual 5K at Raccoon River Biddle Shelter

Programming update

We wrapped up our Press phase on June 22nd and will be launching ourselves into our PULL PHASE next week officially on July 7th. The links provided help you understand the method to the programming... but look no further than the results screaming at us on the leaderboards. The press phase was a fun one. Even 2 pounds can be hard to achieve but many improved by 5-10 pounds.

In the pull phase we will find deadlifting, olympic lifting and accessory work for our back muscles.

Your hard work will always pay off. Stick to the schedule and cadence and you will get the results you desire. Partner that mindset with nutrition knowledge and awareness and you will be well under way to living your fittest life and being the best version of you.

Happy Independence Day,

Coach Kris

June Newsletter

Wed, 11 Jun 2025 00:12:54 GMT

june Newsletter

What's in the Newsletter?

~Murph Wrap Up

~Caffeine - more harm than good?

~Community Cup

~Consistency Crew

~Zone Training

~Programming Update

Murph wrap up

For some of you this was your first Murph. For many, it was a repeat workout that we love to hate and hate to love! But the weather could not have been better and we had a great showing with 20+ people per class. Thank you to the coaches (Jess and Dustin) for leading all the athletes to make good choices with their scaling options and holding true to the CrossFit standards of movement. We had several drop-ins that day and when I followed up with them it seems that only one individual may have over done it a bit! IYKYK!

Also, thank you to volunteers (Jamie, Emily, Luuk) for marking out the Murph Mile, putting up flags, bringing games to play and helping cook the post workout BBQ! It was probably my favorite Murph (out of 8) to date and I cannot wait to get the gang together next year again. The idea of throwing it into the Saturday before Memorial Day has come up but we'll cross that bridge next year.

We failed to collect group pictures for the first time ever... but check out the Crew Page for a sweet compilation of the event.

YEAR OF NUTRITION

caffeine

more harm than good?

Your morning cup of joe. The mid-day BCAA drink with a boost. The casual cup of tea shared over conversation. The energy drink boasting a new found level of productivity. The energy shot for the lack of sleep from last night.

What's your crutch? And is modern marketing stirring you into a more productive day or a low level of anxiety and parasympathetic state (flight or fight)?

Now before you get defensive on me I think there's important research that needs to be analyzed and considered. The coffee and energy drink markets have more than QUARDRUPLED in the last 20 years. The average American consumed 200mg of caffeine every day and is the status quo. I'm guilty. I've increased my awareness on caffeine once I knew I was a victim of addiction. What started out as some pre-workout turned into energy drinks, which turned into coffee and at times I'd drink up to 500mg in a day.

So, when I come at you with this information just know that I understand the DESIRE to get more things done... to feel more alert during the day... and the temptation to sacrifice sleep in order to help everyone else! Our list of things to do is only becoming seemingly greater and greater and the cure does not rest in a bottle of a suspiciously legal addictive drug marketed as a health boost. I PROMISE!!!

Over the last 2 years I have been on the road to recovery of weaning myself off of caffeine. Some occasional fasts, several reductions, and got into a happy rhythm with a cup of coffee (sometimes even half caff) a day. But until recently, I fully surrendered my "need" for the substance and after a few days of feeling like total shit... suffering in my sleep, feeling super lazy, and even irritable, I have found a new wave of self discipline that I believe stems from the more calmer state of mind thanks to the removal of the drug altogether.

So, what is your relationship like with caffeine? Are you monitoring your intake? Are you justifying the next cup or can? There is a lot to learn and you should continue to ask questions.

community cup

June 9th - 15th

Monday, Thursday, Saturday

A CrossFit first. We are throwing down in the Community Cup via programming this week. The 24 athletes who participated and submitted all 3 of their CrossFit Open scores this year were invited to participate in the Community Cup! There are 5 different tiers that one may have been put into and here's out our gym breaks down!

Rookie - 5

Novice - 6

Intermediate - 5

Advanced - 5

Pro - 3

What a good spread of athletes! I love the diversity of our community and that CrossFit can challenge everyone from their first day in the gym through their fittest years and until the day they die. Infinitely adaptable and scalable. We will be completing the workouts in class during regular class hours. If you want more information here is a link. Good luck to all that are participating!

consistency crew

Your effort does not go un-noticed. I've been tracking everyone's attendance all year to a large degree and very proud of some of the trends I'm seeing. However... it has become obvious that the athletes who are showing up 4+ times per week are seeing the biggest improvements in their health and fitness. Therefor we are very excited to officially roll out our Consistency Crew!

This is a club for the athletes who show up to 15+ classes per month. Starting in July we will be raffling off a monthly winner to obtain prizes ranging from a free T-shirt, to Supplements, to Store Credit, or even Free Membership. And all you have to do is show up to 15 classes to be entered.

FAQ:

Q: Will the person with most classes win?

A: Maybe, anyone can win who is at 15+ classes. So whether you get 15 classes or 25 classes, your chances are the same.

Q: Does Open Gym count?

A: Yes, as long as you have unlimited membership and sign into Open Gym when using that time.

Q: Does working out at home count?

A: No. You must come to the gym in order for your workouts to qualify.

Q: Can I come to multiple classes in a day?

A: You could, but not advised. This is not sustainable and consistency should be across weeks and months.

Q: How can we see how many classes we've went to during the month?

A: In Wodify, go to Menu -> Personal Records. This screen will show you which days you have attended.

Q: When will results be posted?

A: B y the 5th of the month via email/blog.

See this Live Spreadsheet which is also available in Wodify -> Media -> Athlete Resources -> Athlete Reports to view your history.

zone training

There's no doubt you've heard us talk about zone training. My goal is for you to develop awareness in your training on when you're spending time in specific zones. When we look at the theoretical hierarchy of development for athletes we find Nutrition at the base. But directly above that we find Metabolic Conditioning.

Stay with me... I know this is less sexy but it's important.

If we want to become aerobically fit in the form of endurance and stamina then spending time in each of the 5 training zones is important. Simply labeled, Zone 1, Zone 2, Zone 3, Zone 4, and Zone 5.

Zone 1

Described as very low intensity. Heart rate between 50-60% of it's Max. Just walking or doing very general activity like cleaning or gathering your equipment will put you in zone 1. Often times during our stretching parts of the warm-ups or even rest periods between strength sets we are spending a good chunk of that time in zone 1. Heck, pushing out a fart might nudge you into zone 1 after being sedentary. This won't produce any type of fitness but it's our starting point.

Zone 2

Described as low intensity or "steady state". Heart rate between 60-70% of it's Max. This is where the Metabolic Conditioning State of the Phosphagen Pathway is KING and where true AEROBIC activity is developed. Brisk walking or light jogging. Going "Easy" on the bike or rower at a conversational pace. Sometimes our Strength Sessions or some of our more dynamic movement during warm-ups will put you into a Zone 2. This is also a key zone to spend time in to BURN FAT. This zone is foundational to the intensities above it and it's often overlooked the most by power athletes and those who need to feel the workout right away. "If my heart isn't pounding than I didn't get a good workout" would be the culprit of not developing Zone 2.

Zone 3

Described as moderate intensity. Heart rate between 70-80% of it's Max. This is the in-between stage of Aerobic and Anaerobic activity. This is when a conversational pace is not manageable but it's a relatively comfortable challenge. You can stay there for quite some time. Zone 3 training helps build endurance, improves the body's ability to use fat AND carbohydrates for fuel, and can improve energy efficiency. Typically we pass through this stage quickly when doing our Metcons prior to spending majority of the rest of the time in Zone 4/5. However, during our strength sessions on relatively more intense days we will spend a decent amount of time in Zone 3!

Zone 4

Described as high intensity. Heart rate between 80-90% of it's Max. This is primarily pushing you towards anaerobic threshold training and this state of intensity usually last only several minutes before needing a breather. This state will increase your VO2 max and can put you into a fat burning state for an extended period of time. Majority of our AMRAP's and FOR TIME workouts that are 3-20 minutes long will keep you in this zone for majority of the time unless you're consciously taking longer breaks or working on skill specific things. You will speak in broken sentences and be pretty uncomfortable in this Zone.

Zone 5

Described as very high intensity. Heart rate between 90-100% of it's Max. This zone will improve your anaerobic endurance, speed, and power output. I've mentioned these parts of training as "breaking your spirit" because it's very uncomfortable but what it does is positions your next workout in states Zone 3/4 to be able to exceed your previous abilities. However, it's hard earned because of the infrequent visits and amount of discomfort people feel in this state, and to do it effectively we want to pair it with rest periods.

We have technology at the gym that allows you to pair your Heart Rate tracking device to our software for your heart rate to be displayed live. As you train, your heart rate will constantly be on display so you can develop this awareness with your self. Some heart rates are naturally higher, some lower. But by measuring it, you can seek to improve in these zones.

A pro tip for improving stamina and endurance for CrossFit is to spend more time in zone 2. Zone 2 training will build you an aerobic base and support your anaerobic activity. Without the zone 2 base you will burn through your glycogen stores fast and hit your lactate threshold sooner. So, throughout the year when we program Zone 2 days... just know this is largely for your own benefit even though it may seem more boring than the high intensity days.

IF YOU HAVE A HEART RATE TRACKING DEVICE AND WANT TO PAIR IT WITH THE GYM SOFTWARE, TALK TO KRIS.

There are also heart rate tracking devices for sale at the gym for as low as $49 and can help take your fitness and self-awareness to the next level.

programming update

We are wrapping up our PRESS PHASE on June 22nd and will be launching ourselves into our PULL PHASE on July 7th. The links provided help you understand the method to the programming... but look no further than the results screaming at us on the leaderboards. We've seen some significant increases in PR's over the past 4 weeks from our squat cycle and increased volume.

Good luck, and may the odds be ever in your favor.

Stay strong and healthy,

Coach Kris

Pull Strength Phase

Sun, 08 Jun 2025 21:23:56 GMT

Pull Strength Phase

July 7th to August 17th, 2025

Goal: Focus on Pulling Strength using a V-S-I Training system

(Volume, Speed/Unilateral & Intensity)

In this 6 week cycle, we’re going to focus on increasing the Deadlift and Pulling strength.

Test:

1 Rep Max Deadlift

The V-S-I system essentially splits up the strength sessions into 3 categories:

Volume

The volume sessions are lower intensity higher volume sessions that are designed to increase our endurance on the hinging movement pattern and help us gain capacity in the range of motion. This is the base of the pyramid and the wider it is, the more stable the top will be. Gaining endurance and practice in this movement pattern will help us have more consistent and higher quality intensity sessions.

Loads between 45-60%, Depending on the level of athlete

These sessions will be mainly using a traditional deadlift style and on occasion be combined with another hip extension exercise.

The maximum volume we will be performing is 45 reps.

You will see some sessions using a tempo to increase time under tension.

Speed / Power

The Speed sessions are going to be a mix of speed sessions, in which our goal is to perform hard and fast extensions and power sessions in which we will use olympic weightlifting to work on athletes ability to produce force. The difference is that the speed sessions are generally very light and are more focused on athletes having the intention to move really fast whereas the power sessions will have a heavier stimulus but athletes need to be able to apply good speed to that moderate to slightly heavy load.

Speed:

- Low intensities (20-40%)

- Will have some banded sessions

- Fast execution

- Moderate Volume (20-30 total reps)

Power:

- Power Cleans, Hang Power Cleans & Hang Power Snatches @ 60-75% best lifts OR RPE 7/10

- Jumping & Band resisted jumping

- Moderate Volume (20-30 total reps)

Intensity

The intensity sessions are the very heavy sessions. These will be combined with light and shorter metcons. Workouts before these sessions will be lower impact and upper body dominant.

Loads above 70%

We will be doing all of the intensity sessions as Dead Stop

Volume goes from 20 to 8 repetitions

Linear throughout the phase (loads progressively increase over the course of the 6 weeks)

Context:

This cycle is a last of 3 cycles that focus on the slow lift strength: Squat, Press & Pull. Between these cycles we will have some transition weeks. Within each cycle we will also include other strengths and/or skills throughout the week.

M etcons:

In this strength phase, we will be extra careful with our movement choices given that we’re working on strengthening the back and with 2-3 hinging sessions per week, we don’t want to over do anything.

Expect to continue to see some strict gymnastics and to see more machines.

Accessories:

Accessory sessions will be focused on core & complementing the deadlift sessions.

Coaching:

For the best possible results from this cycle member s should aim to hit 2 pulling sessions / week and try to have the intensity session every week. If members cannot make the intensity sessions for scheduling reasons, They can do it as an accessory or extra work when they can.

This training phase is higher risk than others since many members have experienced some level of back pain, injury or have poor flexibility. It is CRUCIAL to assess our members' risk and make the appropriate adjustments if sessions are too heavy or if the movement pattern is too risky.

Sunday Workouts:

For the duration of the pull strength cycle our Sunday workouts will be dubbed “Successory Sundays”. We will be using our ACCESSORY program + adding in some aerobic training to expose members to our accessory program. The goal here is to make sure there is no conflict with the workouts for the following week. Intensity will be low and can be used as active recovery.

Metcons:

Overall, the stress on the central nervous system for the shoulder press isn’t as intense as the squats therefore we will see a bit more variety in the metcons. You should see less restraint on heavy metcons when we have our heavy days.

Upper Body Consideration

Since we’ll be working hard to avoid excessive upper body impact, there will be less kipping gymnastics such as pull ups, ring muscle ups & bar muscle ups. Given that we are in a strength focused cycle you will continue to see strict gymnastics such as strict pull ups & ring dips. In an effort to maintain the focus on the pressing using external loads, we will avoid handstand push ups for the next 5 weeks.

Accessories:

We will include upper body posterior chain accessories and shoulder health accessories. In addition, some speed and unilateral sessions will be providing some of the pressing section as accessories since the cycle is short and we want to maximize members' exposure to these pressing sessions.

Coaching:

For the best possible results from this cycle members should aim to hit 2 pressing sessions / week and try to have the intensity session every week. If members cannot make the intensity sessions for scheduling reasons, They can do it as an accessory or extra work when they can.

Beginner members in this cycle need to focus on movement quality and should increase in load gradually.

Press Strength Phase

Mon, 12 May 2025 02:37:49 GMT

Press Strength Phase

May 19th to June 22nd, 2025

Goal: Focus on Press Strength using a V-S-I Training system

(Volume, Speed/Unilateral & Intensity)

In this 5 week cycle, we’re going to focus on increasing the Shoulder Press Strength. The V-S-I system essentially splits up the strength sessions into 3 categories:

Volume

The volume sessions are lower intensity higher volume sessions that are designed to increase our endurance on the pressing movement pattern and helps us gain capacity in the range of motion. In the Volume sessions we will be performing supersets combining shoulder presses with other pressing / tricep dominant movements.

Example:

5 Sets of:

5 Shoulder Press

10 Overhead Band Tricep Extensions

The goal with this is to increase our muscular endurance in the pressing mechanics and also offer some variety.

Speed / Unilateral

These sessions will be a mix of vertical and horizontal pressing and will also come in the form of supersets (not always). The movements will be more dynamic and higher velocity. Example:

Bench Press

10 sets of:

2 Bench Press @ 40%

6 Ball Slams

The goal of these sessions is to increase member’s rate of force development (Their ability to produce force QUICKLY) but also make pressing more fun, varied and dynamic.

Intensity

The intensity sessions are the heavy sessions. Since our cycle is so short, we're going to dabble in a conjugate style max effort day. Here is what our Intensity sessions will look like over the course of the 5 weeks:

Session 1: Find a 1 Rep Max (Baseline Test)

Session 2: Find a 5 Rep Max

Session 3: Find a 3 Rep Max

Session 4: Find a 2 Rep Max

Session 5: Work up to a 1 Rep Max

Tests:

1 Rep Max Shoulder Press

Context:

This cycle is a 2nd of 3 cycles that focus on the slow lift strength: Squat, Press & Pull. Between these cycles we will have some transition weeks. Within each cycle we will also include other strengths and/or skills throughout the week.

Metcons:

Upper Body Consideration

Accessories:

Coaching:

Beginner members in this cycle need to focus on movement quality and should increase in load gradually.

May Newsletter

Wed, 30 Apr 2025 21:07:31 GMT

May Newsletter

What's in the Newsletter?

~Rounds of Cindy Challenge

~Year of Nutrition Spotlight

~Mothers Day - Kids & Pancakes

~Murph T-Shirt Pre-Order

~Staff Updates

~Gym Updates

Rounds of cindy challenge

Our April challenge was delightful... get out, enjoy the weather, condition yourself into sun exposure and away from hibernation. We challenge you to continue doing that! May - however - can be for those wanting to grow in their capacity of pull-ups and push-ups. We are in a strict gymnastics and squat cycle to help prepare us for Murph, but if you want an extra edge try this out.

1 Round of Cindy is...

5 Pull-Ups

10 Push-Ups

15 Air Squats

20 Rounds is the equivalent volume for what Murph is and doing Murph "Cindy" style is common! So, lets do some Cindy.

Rx = As Written / preferably strict pull-ups

Fitness = Ring rows or Banded Pull Ups // Elevated Push-Ups or Knee push-ups // Air Squats

Advanced = As written with a weight vest.

Mothers Day - Kids WOD & Pancakes

Saturday, May 10th

8:30 AM

Yeah. For real! Mom's, bring your kids for a special workout which is designed to have some elements that are welcoming to kids 5+. Coach Dustin is going to be leading you guys through the workout while Coach Emily will be bringing the giant griddle for pancakes immediately after.

Here is a link for you to fill out for your children on your behalf! Do this in advance and we'll be sure to save them a spot in class!

HERE IS A LINK FOR KIDS WAIVER

Murph Apparel

T-Shirts, Tanks, and Crop Tops available this year!

Orders due by May 6th to be sure we have them in hand before Murph! This will be the biggest and best Murph yet!

This year we will be throwing down at 8:00 & 9:30 and we will have a grill out shortly after the second heat! If you are free memorial day than save the date for your first half of the day to be spent with your CrossFit Fam!

staff updates

You've seen him on the leaderboard, you've seen him signed up in classes, you've seen him on a sleigh hauling presents. But lately he's been missing from his original 4:30 class. Jeff Mau obtained his Level-1 late in 2024 in preparation for retirement. After February 14th it was time to start shadowing classes and get plugged in. He's now been coaching a couple of classes per week during the mid-day!

Alongside his ambition to coach and hopefully attract more senior members to the benefits of CrossFit, he's been helping in a new role for the gym as a Gym Assistant. This role is special for it cleans up some odds and ends and creates a more consistent experience for the members. But also, this is targeted to help ensure some more behind the scenes systems have as much consistency as the member experience. Give it up for Jeffy as you may see him around the gym a bit more.

Jess is sneaking back in to the schedule! She's been helping out with social media and photography for the past 4 months or so, but has found that she enjoys the athletes too much not to coach. She can be found at 5:00 AM occasionally, as well as Friday evening and Saturday mornings in a rotating fashion. She recently verbalized that she's pursuing her CrossFit Level 3 so if you see her give her a high five.

gym updates

Barbells and Bands New Home

If you've been on the floor this past week... surprise! Kris is at it again. Barbells were crowding the space and causing a concern for safety with rope climbs. So we put them in a safer spot. Please be sure to keep 15, 35, and 45 lb bars in their own racks. With this... rubber bands moved across the room near the jump ropes!

Bathroom Update

We tidied up the bathrooms by touching up paint, adding a more functional & space saving shelf. We also added a cabinet under the sink to hide some cleaning supplies and store other items like blow dryers or backstock. We will continue to make small changes here.

New Drop-In Map

We have become a Des Moines favorite for Drop-In's and are regularly getting 5+ drop-ins per month. This new addition next to the sauna room is helping us as a community see the bigger picture of CrossFit as well as relate more to those visiting from afar! This has been a fun addition, but it is reserved for Drop-In's only. Already had 2 people from Paris, 1 from Puerto Rico, and 9 athletes drop-in from the University of Norther Iowa (UNI) for the Drake Relays this past week! We even had an old member stop by from Michigan!

Fire Safe

Last month we had a fire inspector come in and help us ensure that our facility was up to the current fire code. With that we added a couple of sprinkler heads, replaced a security light that was broken, and replaced our extension cords with surge protectors. While we were at it we moved a few things on the wall around and cleaned up some cords by using cord hiders. We are now off of the fire inspectors hit-list with his thumbs up last week - more importantly... fire safe!

YEAR OF NUTRITION

CFWDM Nutrition Spotlight

Creatine

Beyond Muscles: Creatine for Recovery and Cognitive Health

Creatine is one of the most researched and proven supplements on the market—and it’s not just for bodybuilders. For CrossFitters, creatine offers a powerful edge in performance, recovery, and long-term brain health. By replenishing the body’s quick energy stores (ATP), creatine helps you push harder during high-intensity WODs, lift heavier in strength cycles, and recover faster between sets. Whether you’re chasing a new PR or grinding through a metcon, creatine supports the kind of explosive strength and endurance CrossFit demands.

Even more impressively, creatine supports cognitive function—especially under stress and fatigue. Studies show improvements in memory, reaction time, and mental clarity, which is a major bonus when you’re deep in a WOD and need to stay sharp.

Creatine is naturally found in foods like red meat, but most people don’t get enough through diet alone to see performance benefits. The good news? A small daily dose (3–5 grams) of creatine monohydrate is safe, affordable, and easy to add to your routine. There’s no need to cycle it or "load" large amounts. Just mix it into your water or protein shake pre or post-workout and let it do the work. If you’re serious about training longevity, physical performance, and even mental edge—creatine is a no-brainer.

Stay strong and healthy,

Coach Kris

Murph - The Details

Thu, 17 Apr 2025 20:24:12 GMT

Murph

Invitation is a privilege

Memorial Day 2025

Monday, May 26

8:00 AM, 9:30 AM

The WHY BEHIND MURPH AND OTHER HERO's

If you've been around CrossFit for a year or so then you've heard the infamous name - Murph - thrown around. You get done with a long grind of a Saturday workout and someone might say, "That was Murph-esque". Or sure enough the week after Memorial day you'll hear some of the stories of what went on by the groans of someone holding their biceps with sad eyes exclaiming, "Murph got me."

Let's not forget... Murph's got us!

There are thousands of "Murph's"! These are people who have stepped forward voluntarily to fight for our freedom. However, these individuals have died doing their job and truly became a living sacrifice for our privilege's. This life you have, the comfort of our lives and abilities we have are not free. It takes many large organizations to protect us and these rights we have.

It's called freedom - but it's not free - and it's not cheap.

Murph is a workout. But Murph is a symbol and tribute before it is a workout. CrossFit has done an incredible job bringing to light the combination of movements and defining fitness as a measurable and repeatable process. By formatting workouts and then saying, "now do it as fast as you're able" brings out an entirely different intensity and quickly becomes a test of the body and mind. When we do a "Murph", a "Manion", or a "Jack" or a "Bert", this is not just a workout but a expression of gratitude towards the men and women just like them fighting every single day. Risking their lives. When you participate and wear your Murph Shirt... it's you saying, "Thank you. I see you. I support you."

Their sacrifice is our privilege.

So when we mention Murph and invite you to do this "workout"... understand that we are inviting you to pay your respects and suffer a small fraction of what suffering has been done for us. The fact that we can go to sleep and wake up in peace, have the option to go to the gym and spend time with our families is such a beautiful thing. I don't know about you, but one day per year to bow our heads and willingly go through a "tough experience" for an hour while enjoying the rest of the day off to remember and acknowledge our past and present military and armed forces... especially those who died serving, or spent their entire lives doing so... is a low price and an ABSOLUTE PRIVILEGE!

Prove you did it - buy a shirt

T-Shirts, Tanks, and Crop Tops available this year!

Click on the form to see all options.

Orders due by May 6th to be sure we have them in hand before Murph! This will be the biggest and best Murph yet! At the gym there is a Large T-Shirt and a Medium Women's Tank you can try on or use as sizing reference.

-- When you participate and wear your Murph Shirt... it's you saying, "Thank you. I see you. I support you."--

How-to Perform murph

Format, volume, and skill considerations.

You can go into Wodify NOW and reserve your spot for either of these two classes! If we need to introduce a 3rd class we want to know this ahead of time. Go! Reserve! Monday, May 26th!

Want to Drop-In and do Murph with us? Click the link and reserve before spots fill up.

Like any workouts, you need to "stay in your lane". Although running, pull-ups, push-ups, and air squats are relatively fundamental movements... this volume is 2-3x your typical Monday WOD. You should master fundamentals of each movement pattern and keep yourself in safe positions and volumes at all times when training... and doing your best is honorable so focus on doing that. We will start with the most advanced version of Murph and work out way backward.

OPTION 1 - Advanced

Murph

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 Mile Run

*wear a 20/14 lb weight vest

Classic Murph is done straight through. Performing all 100 reps of pull-ups before moving on to 200 push-ups, before moving on to 300 air squats. You should be capable of doing sets of 10 pull ups and 20 push-ups and have done something close to this type of volume in the past. You should be actively resistance training 3-6x per week to consider this option. I'm not saying you will do sets of 10 and 20, but you should be able to demonstrate that you can do a set - vested is considered advanced.

OPTION 2 - Rx

Partitioned Murph

(example)

1 Mile Run

10 Rounds:

10 Pull-Ups

20 Push-Ups

30 Air Squats

1 Mile Run

All the volume, but broken up. Perform your mile run at the beginning and end like normal. But now you have the option to break up your volume into multiple rounds. You can do 5 rounds of 20 pull-ups, 40 push-ups, 60 air squats. Or you can do 10 rounds or 10, 20, 30. Or you can do "Cindy Style" which is 20 rounds of 5, 10, 15. Some even do 5 push-ups, 5 pull-ups, 5 push-ups, 15 air squats to break up their push-ups. But either way. To do this type of volume without a vest you should have been exposed to this volume before and actively training 3-6x per week. You should still be capable of doing a set of 10 pull-ups and 15-20 push-ups... NO WORMING your push-ups.

OPTION 3 - Fitness+

1/2 Murph

1 Mile Run

50 Pull-Ups

100 Push-Ups

150 Air Squats

1 Mile Run

Cut the volume of Murph but keep the skill levels the same. Many people can manage to run a mile. So an option is to keep the distance but then do "Half-Murph" in the reps. Or if there is someone at a similar level of fitness as you, you can partner Murph by running together and sharing the reps.

You can modify this as much as you need to (75/150/225) or (40/80/120) but the point is that you are exposing yourself to a volume that is a bit more than what you typically train. For example, I may do 50-75 pull-ups in any given workout no problem. And do 100-150 push-ups in a workout. So doing 100 and 200 is a stretch, but it's doable. If you've never done Murph then scaling the numbers back and breaking up the reps into multiple rounds is a safe and wise decision. YOU CAN ALWAYS DO IT AGAIN AND IMPROVE NEXT YEAR!

OPTION 4 - Fitness

modified Murph

800m Run

8-10 Rounds:

5 Ring Rows

10 Elevated Push-Ups

15 Air Squats

800m Run

This is considering the newer athletes who haven't conditioned themselves to the volume, intensity, or skills required to do the full run and the movements as prescribed. This is a great way to introduce yourself to Murph and do something challenging and set a benchmark!

Infinitely scaleable means just that. You can make the ring rows and push-ups as difficult as you need by adjusting the angle. You should be able to complete your reps in 1-2 sets. You can jog/walk to complete your 800m. And you can rest :30-:60s between rounds if needed. Or do 5 rounds and take a 2:00 break and then do another 5 rounds. Be wise, take breaks, join the party and log your score! You just did Murph!

April Newsletter

Tue, 01 Apr 2025 17:47:38 GMT

April Newsletter

What's in the Newsletter?

~April 15 Mile Community Challenge

~Year of Nutrition Spotlight

~Manion WOD - COMMIT

~Mothers Day - Kids & Pancakes

~Murph T-Shirt Pre-Order

~Squat & Strict Gymnastics Cycle

15 Mile Community Challenge

Walk, Ruck, Run... doesn't matter. Get outside and enjoy it. The goal here is to soak in the Vitamin D and come out of hibernation. Do it gradually if you need to but use THIS RUN TRACKER sheet to help set a plan and hold yourself accountable.

Need one printed? Just say so at the gym, we'll print a blank one off for you so you can take it with you.

The whiteboard at the gym will be where we store your collective running total for the month, so make sure you're tracking your miles by either logging it in Wodify by "adding results". Here's a link on HOW-TO ADD RESULTS! Very easy!

Manion WOD

Saturday, April 26th

6:30 AM (Ruck Version) or 8:30 AM (Classic Version)

7 Rounds For Time:

400m Run

29 Back Squats (135/95)

If you want to sign up and contribute to the Travis Manion Foundation, you can do that with the button below. You DO NOT need to register via that link, but if you want a bad-ass shirt and to put some money to a good cause then please do so! Here is a short video walk-through of registration.

As always, there will be scaling options and a fully run class for this workout. This will be a fantastic way to end our 15 mile challenge... let's get after it!

Mothers Day - Kids WOD & Pancakes

Saturday, May 10th

8:30 AM

Here is a link for you to fill out for your children on your behalf! Do this in advance and we'll be sure to save them a spot in class!

HERE IS A LINK FOR KIDS WAIVER

Murph Apparel

T-Shirts, Tanks, and Crop Tops available this year!

Orders due by May 6th to be sure we have them in hand before Murph! This will be the biggest and best Murph yet!

This year we will be throwing down at 8:00 & 9:30 and we will have a grill out shortly after the second heat at a members house! If you are free memorial day than save the date for your first half of the day to be spent with your CrossFit Fam!

Programming Emphasis

Coming off of the annual cycle which peaks for the Open we have now had two transition weeks. One de-loaded, and one full of some classic CrossFit. You can expect the next 6 weeks to biased towards strength in the form of building up the Squat - but especially when it comes to gymnastics. Take this opportunity to push for strict gymnastics modifications and scales.

Dare I say it, but with this combination of squats, strict gymnastics, and a fun running challenge... you may be ready to tackle Murph at the end of May. Regardless of your mentality towards Murph, know that it's a workout which is a test of many simple yet effective modalities of training - one being the mental toughness and ability to endure.

If you did not TEST your 1RM BACK SQUAT please take any class time this week as an opportunity to do so. You can use Mondays warm-up and ramp-up to get primed. Just let the coach know it's your plan for the day so we can provide assistance or spotters if necessary.

YEAR OF NUTRITION

CFWDM Nutrition Spotlight this Month

Your Primary Carbohydrates - Fruit & Veggies

I wanted to take a moment to remind everyone about the importance of prioritizing fruits and vegetables as your main source of carbohydrates. While starchy carbs like potatoes, rice, and pasta are fine in moderation, fruits and vegetables offer a wealth of vitamins, minerals, and fiber that support overall health and performance. They are naturally nutrient-dense, meaning they provide more health benefits for fewer calories, helping you stay energized for those high-intensity WODs and promoting faster recovery.

To make this easier, try aiming to fill half of your plate with non-starchy veggies like leafy greens, peppers, broccoli, or zucchini. You can also mix in some fruits like berries, apples, or citrus, which are packed with antioxidants that help reduce inflammation and improve your recovery. A simple tip is to include at least one serving of veggies with every meal and snack—whether that’s adding spinach to your smoothie, tossing some roasted veggies on your dinner plate, or munching on a handful of carrot sticks between sets. If you’re craving starchy carbs, keep them to about a quarter of your meal and opt for nutrient-rich options like sweet potatoes or squash.

Incorporating more fruits and veggies into your meals not only helps with sustained energy levels but also aids in digestion, immunity, and overall vitality. Keep it colorful and diverse, and your body will thank you!

DATES TO REMEMBER

Coach Development Kick-Off, April 6 @ 5:00pm

Zoom Link

Password = Pj1efJ

Saturday, April 12 @ 6:30am

Urban Ruckers Ruck

Browns Woods - 3.1 mile loop

Suggestions?

If you have any ideas or suggestions regarding fitness activities or socials - please feel free to reply to this email. If there's more information you'd like to see in our monthly newsletter, also let us know. Thanks!

Stay strong and healthy,

Coach Kris

crossfit-west-des-moines

CrossFit 2026 Open

�� Join us for the 2026 CrossFit Open!

Benefits of "Mock Rounds"

the real reasons... Your coaches desire is your very best

After Metcon Cooldown

Recovery your missing performance optimizer

Sammons Health Fair - Raffle Drawing

Sammons Health Fair Drawing

October Newsletter

October Newsletter

Welcome New Athletes!

Programming Emphasis

Gymnastics

Fall Pre-ORders

T-Shirts

Rehband

Training Gear

Outdoor series

Recap

Athlete Development

what is " intensity "?

Consistency Crew

Year of nutrition

moderatiton is everything

"800 Gram Challenge"

Update

Upcoming Events

Gymnastics Phase

Gymnastics Phase October 13th to November 9th, 2025

September Newsletter

September Newsletter

Welcome New Athletes!

Coaches Leveling Up

Heart Rate Monitors

Exposure = Results

Athlete Development

Intended Stimulus

Consistency Crew

Nutrition Coaching

& Group Challenges

"800 Gram Challenge"

October Nutrition Challenge

Equipment Updates

Shoutout to Coach Jeff

Upcoming Events

5TH ANNUAL SERIES

CFWDM Annual Outdoor WOD Series

Join us every Saturday at 8:30 AM, starting August 30th through October 4th, as we hit the streets of Des Moines and throw down!

8TH ANNUAL BEACH OPEN

WOD #2

PARK WOD

WOD #3

trail run ﻿

WOD #4

track wod

WOD #5

gRays lake

WOD #6

5k rUN

August Newsletter

jULY Newsletter

Welcome New Athletes!

Ruck Club - Access Granted

How Open Gym Works

consistency crew

Rehband Pre-Orders

Gear for CrossFit

Year of Nutrition

The "CrossFit Diet"

Upcoming Events

Programming Update

Olympic Weightlifting Phase

Olympic Weightlifting August 25th to October 5th, 2025

July Newsletter

jULY Newsletter

C oach babies incoming!

Class Schedule Tweak

Beginning July 14th

Year of nutrition

the real reasons...
Your coaches desire is your very best

Recovery

your missing performance optimizer

Gymnastics Phase

October 13th to November 9th, 2025

trail run

Olympic Weightlifting

August 25th to October 5th, 2025

Murph

Invitation is a privilege