CrossFit Ames

REST DAY

REST DAY

OR

CLUB 3000 PUSHUPS!

This is the last day to get your reps in. Please be smart and don't try to catch up if you are way behind! It's not worth injury.

Post to comments if you completed all 3000 reps this month! Also post the craziest place you did your pushups. Can anyone beat Muscle Mama's behind the bar pushups during her catering event?

Reminder: No classes New Years Day! Classes will resume Friday at 6am and Saturday at 9:45am! Then no time off in January! Get ready to HIT IT HARD!!!

HAVE A SAFE AND HAPPY NEW YEARS!!!

Tarra, visiting from Connecticut, held pace with the veterans and finished in the front of the pack yesterday. Do we have a convert from long-slow distance marathon training to CrossFit/CrossFit Endurance training???

 

SURVIVAL OF THE FITTEST...

3 rounds for time:

100 Jump rope single unders
20 Pushups
30 Wall ball Shots
40 Back Extensions
50 Situps

Post time to comments.

Heath embracing the suck and kicking butt... 

 

EMBRACE THE SUCK...

MONDAYS TRAINING TIME: 6am

Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Thruster tri-panel courtesy of crossfit.com...[mov][wmv]

Kelly on jump rope...

REST DAY!

REST DAY

OR

DO CLUB 3000 PUSHUPS! ONLY 4 DAYS TO GO!

Who's on track? Who needs to catch up? Remember, you get your picture on the poster if you complete the challenge!

Gracie and Leigh Ann trying out the Perfect Pushup in the middle of Wal-Mart... I say save yourself $19.77 and use dumbbells. Oh wait, but they don't rotate so you don't get as much "isolation" :)

   

CANCELLED!

CLASSES CANCELLED TODAY DUE TO FREEZING RAIN AND ICY ROADS!

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

For an at home WOD sub Double Unders (or tuck jumps) for the pullups!

Why kip?

Kipping Pullup Concepts courtesy of crossfit.com...[wmv]
Strict vs Kipping Pullup Demo courtesy of crossfit.com...[wmv]

Annee looking strong on the power cleans... pulling under the unweighted bar quickly and driving her elbows up aggressively...

 

CLEAN IT UP!

FRIDAYS TRAINING TIME: 6am

800m run (20 "laps" indoors)
21 Power cleans (135#/85#)
21 Handstand pushups
600m run (15 "laps" indoors)
15 Power cleans
15 Handstand pushups
400m run (10 "laps" indoors)
9 Power cleans
9 Handstand pushups

Post time to comments.

Handstand pushup variations courtesy of crossfit.com...[wmv]

The Deputy and the Trooper were neck-and-neck on the Filthy Fifty as Laura chased Heath down the hallway on walking lunges. These two are working hard and pushing each other to make sure no bad guys are ever going to get away from them!

MERRY CHRISTMAS!

REST AND ENJOY THE HOLIDAY

OR

25 Situps - 24 Pushups - 23 Squats - 22 Situps - 21 Pushups - 20 Squats - 19 Situps - 18 Pushups - 17 Squats - 16 Situps - 15 Pushups - 14 Squats - 13 Situps - 12 Pushups - 11 Squats - 10 Situps - 9 Pushups - 8 Squats - 7 Situps - 6 Pushups - 5 Squats - 4 Situps - 3 Pushups - 2 Squats - 1 Situp

Post time to comments. (This will give you 108 pushups for club 3000!)

Merry Christmas to all from your CrossFit Family!

REST DAY!

Merry Christmas Eve! There are no classes today or tomorrow, but classes will be held on Friday at 6am and Saturday at 9:45am!

REST DAY

OR

CLUB 3000 PUSHUPS!

Here's an at home WOD for anyone who wants one:
Tabata Mashup: Something "cardio" (i.e. bike, treadmill, box jumps) and pushups

What's a Tabata interval? It's 8 rounds of 20 seconds of work followed by 10 seconds of rest. For a Tabata Mashup you will alternate exercises for 8 rounds (total of 8 minutes). 

Example: Bike all out for 20 seconds, rest 10 seconds, do pushups for 20 seconds, rest 10 seconds. Repeat this cycle for 8 rounds.  

Tabata Mashup video DEMO courtesy of crossfit.com: HSPU-Box Jump Mashup...[wmv][mov]

Tom got a taste of the CrossFit Kool-Aid with a little Filthy Fifty action! Thanks for coming to visit! I checked and there's a CrossFit affiliate in Norman :)

Tom, Heath and Laura going strong on box jumps and wall ball shots...

Amanda made herself a portable list of exercises so she knew what was coming next on the Filthy Fifty. Smart girl!

YAH BABY, THE FILTHY FIFTY!

TUESDAYS TRAINING TIMES: 6am and 9:45am

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 (courtesy of crossfit.com)...[wmv][mov]

Tim went hard and heavy on the CrossFit Total yesterday and hit PR's in the Back Squat and Deadlift, upping his CFT by 15 points! Way to go Tim!

GO HEAVY OR GO HOME...

MONDAY TRAINING TIME: 6am

Going heavy is an important part of fitness. We need to push to the edge of our strength limitation in order to access our full capability. Getting stronger is not just about psysiologic changes, but also about neurlogic changes. We need to train our bodies to coordinate the effort of mulitple muscles at once. We need to train our muscles to fire more motor units at once. Neurlogical changes can occur with practice and repetition, but only if you go all out. Going all out on 1 repetition should not be an easy task. You should be nervous, you should feel an adrenaline rush, after the attempt you should feel a spike in heart rate, possibly light headed. It should be all out, 100% and nothing less. Take it there today. Go heavy or go home...

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.

Skills and Drills: Review technique for all 3 lifts. Review and practice dumping weight.

CFT DEMO courtesy of www.crossfit.com: [wmv][ mov]

CLICK HERE to download the CrossFit Journal article, "The CrossFit Total" which explains the rules and standards for the CFT.

Annee on push jerks...

 

Sara, Amy and Kelly on Kettlebell swings...