CrossFit Ames

THE RUNNING MAN

SATURDAYS TRAINING TIME: 9:45am

400m run
10 Man Makers (35#/20#)
400m run
10 Man Makers
400m run
10 Man Makers
400m run

Post time to comments.

**You can choose to run inside or outside today!

Man Maker Demo

Heath on push presses... 

   

A FILTHY FIFTY FRIDAY!

FRIDAYS 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]

Dan, Kelly, Sara and Lina pushing the pace on the 400m run...

Mike catching some air on burpees...

 

The 6am crew practicing Turkish Get Ups...

THURSDAYS TRAINING TIMES: 6am and 5:30pm

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Post time to comments.

Skills and Drills: Practice your skill of the month AND learn how to do the Turkish Get Up!

Speal's Turkish Wifey Getup ...[wmv][mov]
Kipping Pullup Concepts...[wmv]

Welcome Rian and Brooke! These two went through the fundamentals class last night and are going to make great CrossFitters! They have functional goals and are ready to take their fitness to the next level!

 

3-2-1-GO!

WEDNESDAYS TRAINING TIMES: 9:45am and 5:30pm

For time:

400 meter run
50 Squats
40 Situps
30 Kettlebell swings (1.5pd/1pd)
20 Pushups
10 Burpees
400 meter run
10 Burpees
20 Pushups
30 Kettlebell Swings (1.5pd/1pd)
40 Situps
50 Squats
400 meter run

Post time to comments.

Burpee Box Jumps = FUN TIMES!

   

TUESDAYS TRAINING TIME: 6am

21-18-15-12 rep rounds, for time of:

Burpee Box Jumps
Push Press (115#/80#)

Post time to comments.

Push Press... [wmv][mov]
Women's DL/Burpee WOD ...[wmv][mov]

Dan, Kelly and Lina on front squats...

   

FRONT SQUATS...

MONDAYS TRAINING TIMES: 6am, 9:45am and 5:30pm

Front squat 3-3-3-3-3 reps

Post loads to comments.

"The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs.

The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen.

Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes."

--Excerpt from www.crossfit.com

Kristi in Cali is now just 2 weeks to her due date and STILL CROSSFITTING!!! She is doing this smart and safely by scaling back loads, taking the intensity down and resting more between exercises, cutting back reps and/or rounds and modifying the exercise when needed. Where there's a will there's a way and she definitely has the will to stay fit throughout pregnancy! Way to go Kristi! You're looking awesome and we can't wait to meet Baby Leyva!

       

The rest of the Cali crew! You guys are looking awesome!!!

 

REST DAY!

SUNDAY - CLOSED - REST DAY!

"Whoever wants to reach a distant goal must take many small steps." --Helmet Schmidt

SATURDAYS TRAINING TIME: 9:45am

"Joshie"

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Dumbell Snatch tri-panel...[wmv]

Skills and Drills: dumbbell snatch technique, L-holds, continue to practice your skill of the month!

WELCOME BETH! It's great to have you on board and loving CrossFit already! Beth's quote "I love CrossFit like a fat kid loves cake" just might have to be our next t-shirt slogan!

   

BACK BY POPULAR DEMAND...

FRIDAYS TRAINING TIMES: 6am and 9:45am

"Deck of Cards"

We will be competing in teams of two or three. Everyone on your team must finish before moving on to the next exercise. Each team will have a deck of cards randomly shuffled. The number on the card will be the number of repetitions you will be doing. The suit of the card will be the type of exercise, as follows:

Hearts = Push Ups

Diamonds = Sit Ups

Spades = Squats

Clubs = Back Extensions

Jokers = Pick 1 team member to complete 20 pullups (must be a different person for each Joker)

Face cards will be a sprint across the gym and back, 1x for Jacks, 2x for Queens and 3x for Kings.

First team to finish wins and earns bragging rights!!! Post your team and time to comments.

Kelly, Annee and Sara on modified handstand pushups...

  

Amy and Savage on pushups...

   

REAL FITNESS. REAL PEOPLE. REAL RESULTS.

THURSDAYS TRAINING TIMES: 6am and 5:30pm

"Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist." --Excerpt from www.crossfit.com

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups (chest and thighs touch the floor and elbows are locked out at the top). Handstand push-ups are "nose to floor".

Post time to comments.

Videos courtesy of www.crossfit.com:
Handstand Push-up Variations...[wmv]
Developing Pushups...[wmv][mov]

Mike on wall ball shots...

 

Darin, Mike and Stacie on box jumps...

 

Nicole after yesterday's sweat-fest...