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Wear a costume today if you wish!
"THE GREAT PUMPKIN"
31 Pumpkin Deadlifts
31 Pumpkin Cleans
31 Pumpkin Front Squats
31 Pumpkin AbMat Situps
31 Pumpkin Shoulder Press
31 Pumpkin Push Press
31 Pumpkin Push Jerk
31 Pumpkin Trunk Twists
31 Pumpkin Overhead Squats
31 Pumpkin Overhead Walking Lunges
Post weight of pumpkin and time to comments.
The 6am crew going strong on wall ball shots...
And Laura pressing up the big wheels...
30-25-20 reps for time:
Wall Ball Shots
Box Jumps
Double Unders
Post time to comments.
REST A FEW MINUTES, THEN
Shoulder Press 1-1-1-1-1-1-1
WOD demo (courtesy of CFHQ)... [wmv][mov]
How many CrossFitters does it take to change a tire???
One who actually knows what he's doing...
One to deadlift the vehicle...
And One to practice tire flips on the side of the road...
THANKS TOM AND NICOLE FOR HELPING ME OUT!!!
REST DAY
OR
RUN: 3 x 2 mile without deviating more then 20 sec than best 2 mile, recover 4 min between sets. Post interval times to comments. (This WOD compliments of www.crossfitendurance.com)
Nicole, Laura and Lina doing Tabata Squats (okay, so it's a dead give away post-WOD pose-- You guys weren't supposed to smile!)...
Nicole, Laura and Lina discussing how badly Tabata Squats suck...
Laura, "Can you guys feel your legs?"
Nicole and Lina, "No, not so much."
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Tabata Squat Demo-3 Flying Ladies (courtesy of CFHQ)...[wmv]
Tim on ring dips...
Savage on assisted ring dips...
Tim and Savage discussing how much ring dips suck...
"Elizabeth"
21-15-9 reps of:
Clean (135#/85#)
Ring dips
Post time to comments.
WOD demo courtesy of CFHQ: Elizabeth @ CrossFit Los Angeles...[wmv][mov]
Two awesome CF journal previews recently posted on www.crossfit.com:
Outtake: "Every Second Counts", Burg instructs Gillian, CrossFit Journal Preview - video [wmv] [mov]
CrossFit Certification Seminar: April 15, 2005, CrossFit Journal Preview - video [wmv] [mov]
If you haven't already subscribed to the CF Journal I highly recommend it! There is a wealth of information right at your fingertips for just $25 a year!
Joe on the power clean...
The Living History Farms run is 4 weeks away! Register today if you haven't already! Take a rest day if needed, otherwise do this interval workout from home...
Four rounds for time:
Run 400 meters
Rest 2 minutes
Post time to comments.
400m is .25 miles! Use your car to map out a route from home or go to a track (1 lap is 400m). Hold pace within 5 seconds each round. Foul = Tabata Squats!
Tim always hits the WOD hard and is typically in this position immediately following...
WOD is at 9:30am at the BARN!
"The Ramstein" (with 800m runs instead of rowing).
Thanks CrossFit Ramstein for this one!
800m run
25 Pullups
20 Kettlebell swings (1.5pd/1pd)
15 Overhead Squats (65#/45#)
10 Burpees
400m run
10 Burpees
15 Overhead Squats
20 Kettlebell swings
25 Pullups
800m run
Post time to comments.
*If very inclement weather we will sub jump rope for the runs, but dress appropriately as it will have to be REALLY bad to sub out.
WOD demo video (courtesy of CFHQ): "The Ramstein" - video [wmv] [mov]
Joe pulling high on sumodeadlift highpulls...
Deadlifts 1-1-1-1-1-1-1
Post loads to comments.
Cool video from www.crossfit.com for those who haven't seen it yet: Double Bodyweight Deadlifts, Dutch and Boz ...[wmv][mov] Very impressive!
The 6am crew was hitting it hard yesterday with a tough barbell WOD! There is power in numbers and the level of intensity is definitely greater with a big group!
JUST DON'T BLOW YOUR WOD! (sorry, i couldn't resist!)
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Women's scaled weight is 65#
**GOALS ARE DUE TODAY! YOU WILL NEED TO WRITE DOWN AND TURN IN 3-4 FUNCTIONAL, SPECIFIC, MEASURABLE GOALS WITH A TIME FRAME! AND POST THEM TO COMMENTS TODAY IF YOU WISH!
CrossFit Ames tees are making their way around the world! Check out these links to see some fellow CrossFitters wearing our tees!!!
Harbor City CrossFit- Melbourne, FL
CrossFit Fort Meade- Maryland
CrossFit Ireland- Dublin, Ireland
Joe, Savage and Laura having some handstand pushup fun...
REST DAY
OR
DO THE CROSSFIT ENDURANCE RUNNING WOD:
Run: 3 x (200m + 400m + 600m)
Rest the exact time it takes you to do each set.
EX. 200m run in 35 sec, rest 35 sec, 400m run, rest 400m run time, Etc.
Tim and Sara working through kettlebell swings and Nicole and Lina working through wall ball shots during the "Filthy Fifty"...
