CrossFit Ames

FUN WORK... HARD PLAY...

COME TO A FREE OPEN HOUSE EVENT TODAY AT 9:30AM! 1321 XB Place @ Westport Station off of West Lincoln Way. The group warmup will start at 9:30am and the workout shortly after! Visitors may choose to participate or observe!

Then come back at 7pm for a Members Appreciation Party at the box! I will provide meat and a keg of beer... please bring a side dish or munchies to share! The Century Club WOD will start at 8ish for those brave enough to attempt it :)

CrossFit Ames members will be doing...

"Murph"

For time:
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

You may partition the pullups, pushups and squats. Post time to comments. Scale back to a 1/4 "Murph" or 1/2 "Murph" as needed!

All visitors and beginners will be doing...

For time:
400m run
5 rounds of: 10 pushups and 20 squats
400m run

Post time to comments.

FUN WORK AND HARD PLAY AT OUR NEW BOX...

 
 



 

WHERE THE KOOL-AIDS ALWAYS GREENER...

FRIDAYS WOD TIMES:
5:45am (Leigh Ann) and 9:30am (Leigh Ann)

5 rounds for time:

30 Kettlebell swings (1.5pd/1pd)
30 Box Jumps (24"/20")
30 Situps

Post time to comments.

Don't forget to invite friends to our open house WOD tomorrow @ 9:30am! Visitors are welcome to just show up... 1321 XB Place @ Westport Station off of West Lincoln Way... so come on out and get a taste of the Kool-Aid!

Member Appreciation Party is at 7pm tomorrow night at the box!!! Feel free to invite significant others and friends! I'll be providing a keg of beer and meat... please bring some side dishes and munchies!

***PROGRESS REPORTS***

Jeff is one of our most consistant athletes at CrossFit Ames. He shows up like clock-work at 5:45am every morning. His hard work and dedication are paying off as he PR'd on "Cindy" this week by 4 rounds compared to July!!! AWESOME! He was also one of the 5 finishers of the zone challenge and went from a size 36 pants to a size 32 and X-large shirts to larges now! YAY JEFF!   

 

Laura has also been hitting it hard this fall, has been very consistant with training and nutrition and is reaping the benefits... YAY LAURA!!! Here's her post from Wednesday...

Today was a HUGE PR for me on "Cindy." The last time i completed this WOD was on 7-27-09. At that time I completed 9 rounds + 5 pullups with a blue band and pushups on my knees. That was after about 8 weeks away from Crossfit and a week on RAGBRAI (not exactly Zone friendly).

Since RAGBRAI, I have been working out 3-5 times/week consistently and eating according to the Zone principles (not strict Zone) and...

Today I completed 9 rounds + 5 pullups + 1 pushup RX!!!!! No band, no knees!!! More proof that "this shit works" (in Mindy's words:)

 
 

Better performance and a positive change in body composition makes all of the hard work worth it!!! I'm proud of you guys!!!

CLEAN IT AND JERK IT, JUST DON'T BLOW YOUR WOD...

THURSDAYS WOD TIMES:
5:45am and 5:30pm

Clean and Jerk 1-1-1-1-1-1-1 reps

Post loads to comments.

Sorry for the delay posting the WOD. I just noticed a text from Coach Leigh Ann requesting that I post the WOD due to her internet being down. So, you now have the basics, minus the coaches names and cool pictures. Thanks for your patience:) Annee

THE EVIL TWINS...

WEDNESDAY WOD TIMES:
5:45am (Leigh Ann), 9:30am (Leigh Ann), and 5:30pm (Tim)

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

Happy Belated B-day Erin!!! This one's dedicated to you!

 

Morgan and Brad on kettlebell swings...

 
 

5X5 BACK SQUATS...

TUESDAYS WOD TIMES:
5:45am (Leigh Ann) and 5:30pm (Tim)

Back Squat 5-5-5-5-5 reps

Post loads to comments.

There is no substitute for sacrifice--
No shortcuts to the top.

Nice job on the Filthy Fifty everybody! Your hardwork is paying off!

THE FILTHY FIFTY...

MONDAYS WOD TIMES:
5:45am (Leigh Ann), 9:30am (Leigh Ann), 5:30pm (Tim)

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

Filthy Fifty...[wmv][mov]

IT'S THE LAST WEEK TO TURN IN YOUR ZONE TRACKING SHEETS! Last week was technically the last week of the Zone Challenge and if I'm right I believe Annee came in first place!!! CONGRATS!!! The others that finished the challenge with an average of 90 or more points per week were Jeff, Brandon, Heath and Pat!!! Please let me know if I left you off the list. You will all get a CrossFit Ames Nalgene-style water bottle when they come in!!! Although this is the last week of the official challenge, there is no reason to stop what you are doing. If it's working it should be something to continue for the rest of your lives! If you started and have fallen off track, then JUMP BACK ON and get started again! That's the beauty of the zone... you're always only one meal away from getting back in the zone.   

I want to take a moment to thank my husband for his "blessing", support, encouragement and help during the move to the new box! Joe spent a lot of his week/weekend off making trips to Lowe's, putting up and wiring lights, re-building the pullup bars, hanging the rope, rings and other miscellaneous stuff and putting up the doorway pullup bar! Our new box is now complete!!! I also want to thank my kids for their patience and ability to self-entertain while we worked away. I cannot thank you guys enough... my family's awesome!!!

  

REST OR RUN...

SUNDAY - CLOSED - REST DAY

OR

Meet informally at the Ames High Track at 5pm for an interval WOD courtesy of www.crossfitendurance.com:

Run: 3x (200m + 400m+ 600m)

Rest the exact time it takes you to do each interval in each set. EX. 200m run in 35 sec. rest 35 sec then 400m run, rest 400m time, run 600m, rest 600m time, run 200m, etc.

BRING YOUR OWN WATCH!!! You will be responsible for keeping track of your own intervals and times.

Amy and Brett teaming up on yesterday's WOD and knocking out the rope climb...
 



David and Sara teaming up and knocking out push presses...

TEAM WOD!

SATURDAYS WOD TIME:
9:30am (Leigh Ann)

TEAM WOD!

In teams of 2 completes the following for time:

10 rope climbs (or 3:1 sub)
50 burpees
100 Push press (95#/65#)
200 Air squats
100 Abmat situps
50 Wall ball shots (20#/14#)
10 50m wind sprints

Teammates can work at the same time. The work does not have to be done consecutively or in order. Teammates do not have to contribute equally. Post team name and time to comments.

Kelly...
 

Jeff and Addie...
 

Darin...
 

FRIDAYS WOD TIMES:
5:45am (Leigh Ann) and 9:30am (Leigh Ann)

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Death by pullups on the newly re-built jungle gym!

 

David toughing it out through 18 rounds despite some huge rips! Let the scars tell your tale!

 

Happy Birthday Jack!!!

DEATH BY PULLUP...

THURSDAYS TRAINING TIMES:
5:45am (Leigh Ann) and 5:30pm (Nick)

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

AND

Technique work on an Olympic lift of choice: snatch, clean or jerk. Work on timing, speed and explosiveness with a lighter weight.

Bill...
 
Brandon...
 
Rian...
 
Well, the new box is not perfect... the smell of sewer made for a stinky CF total! Hopefully this will not be a common problem!