CrossFit Ames

FIGHT GONE BAD...

SATURDAYS TRAINING TIME: 9:45am

Be prepared to do some outdoor running either pre or post workout! The forecast looks great!

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
*Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.

*We will sub burpees for the row!

WOD DEMO VIDEO (courtesy of crossfit.com): [wmv][mov]

Savage aggressively jumping the bar up until it becomes weightless (sorry didn't mean to cut your head off!)...

 

pulling herself under the bar...

 

and catching in a full squat... 

TGIF!

"Thank God It's Friday!" OR "This Girl Is Fantastic!"
You choose and post to comments! Or come up with your own :)

FRIDAYS TRAINING TIME: 6am

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.

We will focus on full squat cleans every rep!

Elizabeth (as Rx'd) (Annie and Greg)...[wmv][mov]

WELCOME Darin and Mike! You will make a great addition to the CrossFit Ames team-- you have great attitudes and work ethic! Super job on heavy thrusters yesterday!

 

******FYI... I am having technical difficulties with the blog with changing font color and I just tried to post to comments and it kicked it out. Please e-mail me if you are experiencing problems as well! Thanks!

LOVE THOSE THRUSTERS!

THURSDAYS TRAINING TIMES: 6am and 9:45am

Met-Con warmup (not timed, warm-up pace):
100 Jump Rope
50 Situps
100 Jump Rope
40 Back Ext
100 Jump Rope
30 Pushups
100 Jump Rope
20 Pullups
100 Jump Rope
10 Dips

THEN...

Thruster 1-1-1-1-1-1-1 reps

Post loads to comments.

Playing with balboas...

 

REST DAY

REST DAY

New class times start next week!!! Check out the "Training Schedule" link on the left side bar for details!

Get started at CrossFit Ames by registering for a Fundamentals class! There is some space available in the group fundamentals classes this weekend:

Sat, Jan 31st, 1-4pm
          OR
Sun, Feb 1st, 9-Noon

Save $50 by doing this in a group format! Register by contacting us at crossfitames@live.com!

Stacie and Tim on dumbbell thrusters...

 

FRAN + DIANE =

TUESDAYS TRAINING TIMES: 6am and 9:45am

"FRIANE"

21-15-9 rep rounds, for time:

Deadlift (225#/155#)
Handstand Pushup
Thrusters (95#/65#)
Pullups

Post time to comments.

WOD demos courtesy of crossfit.com:
Fran (Greg and Annie)...[wmv]
Diane (TX Annie & Pat)...[wmv][mov]

Congrats to Sara and her new jump rope skills! Sara got the timing down on double unders and did several of them yesterday! Your practice has paid off! WAY TO GO!!!

GOOD MORNING ANNIE!

MONDAYS TRAINING TIME: 6am

50-40-30-20-10 Double Unders
25-20-15-10-5 Good mornings (65#/45#)
25-20-15-10-5 Knees to elbows

Post time to comments.

Kelly has been a regular since she started in November and has quickly become addicted to CrossFit! The style fits her personality as she has tremendous work ethic, a do or die attitude, and a will to win. She was a very talented high school and college softball player who was very aggressive in the outfield. When I read this article awhile back I immediately thought of Kelly...

"HIT IT TO ME, MEAT" by Lisbeth Darsh of CrossFit Watertown

I think it's obvious what kind of CrossFitter Kelly is... What kind are you?

 

REST DAY

REST DAY

Congrats to Team Arts & Sciences, Lina and Tim, for winning the team competition yesterday! It's a good thing Lina, the historian, had Tim, the engineer, double check her math on the rep count or we would've questioned whether they were human! :)

 

Even though Lina and Tim earned bragging rights for winning, everyone did a great job and killed the workout with great team effort!

       

THERE IS NO "I" IN TEAM...

SATURDAYS TRAINING TIME: 9:45am

10-8-6-4-2 Partner Sprint WarmUp

TEAM WOD

In teams of 2, complete 5 minutes at each station. With only one person working at once, count total reps with each athlete contributing as much as possible, but teammates do not have to contribute equally. Must complete 5 minutes at each station before moving on to the next:

SumoDeadlift Highpulls with kettlebell (1.5pd/1pd)
Box Jumps (24"/20")
Kettlebell swings (1.5pd/1pd)
Jumping Pullups
Medicine Ball Cleans (20#/14#)

Post team name and total reps completed to comments.

"SuperStar!" Savage...

IT'S A 5 ROUND WEEK...

FRIDAYS TRAINING TIME: 6am

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Post time to comments.

WOD demo courtesy of crossfit.com - [wmv] [mov]

Joe, Nicole and Mike on "Barbara"...

 

ANOTHER DAY, ANOTHER GIRL...

THURSDAYS TRAINING TIMES: 6am and 9:45am

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Post time for each of five rounds to comments.

**Bring an extra stopwatch or timer if you have one as you will all be on different rest intervals!

I'm so excited that Tim will be going to the Level 1 cert in Virginia Beach on the 31st!!! This is what he has to look forward to....

CrossFit Certification Seminar by AgainFaster ...[wmv][mov]

AWESOME! It will be a blast!

Stacie and Nicole showing us how it's done with great form on deadlifts...