CrossFit Ames

GIRL OF THE WEEK...

TUESDAYS TRAINING TIME: 6am

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.

The forecast for tomorrow at 6am is 42 degrees and showers. You can choose to run outdoors or indoors! Dress appropriately.

What is CrossFit, Nicole Carroll (courtesy of crossfit.com)...[wmv][mov]

Fight Gone Bad is brutal enough as a 3 round WOD, but these athletes opted to go the extra mile and do the 5 round championship version of Fight Gone Bad yesterday. Way to stick it out and go the distance Rian, Dan, Lina, Shawn and Heath! It is a little ironic that they were all FGB virgins... they had no idea what they were getting themselves into and I think it's better that way :)

    

Welcome back Jen!

 

Gracie, sick from school but still with enough energy to do some pike ups...

Stacie with a nice lock out on push presses...

Amy on push presses...

 

   

BRING IT!

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

"Fight Gone Bad!"

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75/55 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75/55 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!

FOR ANYONE WANTING A LITTLE MORE TORTURE TODAY YOU CAN OPT FOR THE "CHAMPIONSHIP ROUND" VERSION OF FIGHT GONE BAD WHICH IS 5 ROUNDS!

Fight Gone Bad Demo & Explanation (courtesy of crossfit.com)...[wmv][mov]

Here's an update from our CrossFittin friend and trainer Dave from Minot, SD...

Hey everyone!

It took me awhile but I finally got some pictures of my gym, made mostly of scrap metal and industrial shelving. It's in our hanger on base. The only thing I bought were weights and bars, everything else is fabricated. I've got 5 guys that are working out regularly, and word is starting to spread. The only unfortunate thing (for the gym at least) is that I got orders to Hill AFB in Ogden UT. So just when I got things going I'll have to leave it behind, but one of my firebreathers is going to get his cert as soon as he can, and I'm leaving him the pull up bars. Mostly I'm learning alot about leading a group WOD, and programing, so it is definitely going well. Good times! I'll have to drop in before I move south in June. I'll talk to you guys later.

Dave

     

Great to hear from you Dave! Thanks for keeping in touch and keep spreading the CrossFit love!

REST DAY

SUNDAY - REST DAY

Lina, Shawn, Annee, Wendy (Shawn's wife), Heath and Bill working through kettlebell hell...

   

KETTLEBELL HELL...

SATURDAYS TRAINING TIME:  9:45am

5 rounds for time:
20 Kettlebell SumoDeadlift Highpull
20 Kettlebell Swings
20 Kettlebell Clean and Jerks (10R/10L)

Use the same kettlebell throughout the whole workout.
Post time to comments.

Skills and Drills: Learn the kettlebell clean and jerk

Training hard leaves us RIPPED...

  

Makes us RIPPED...

      

and SWEATY! Rian has edged Tim out and has been winning the sweat award by making some nice puddles...

 

BIS AND TRIS DAY THE CROSSFIT WAY...

FRIDAYS TRAINING TIMES: 6am and 9:45am

10 pullups
10 ring dips (or sub regular dips)
10 pullups
10 handstand pushups
10 pullups
10 pushups
10 pullups
10 ring dips (or sub regular dips)
10 pullups
10 handstand pushups
10 pullups
10 pushups
10 pullups
10 rings dips (or sub regular dips)
10 pullups
10 handstand pushups
10 pullups
10 pushups
10 pullups

Post time to comments.

Skills and Drills: Test Max consecutive double unders... you get 3 attempts each!

Intensity is where the results are and Dan knows how to workout with intensity! He is able to go to that unhappy place you need to get to in order to get better. And it's paying off! He's getting faster, stronger and quicker and said he is the lightest he's been in over 2 years! Great work ethic Dan... you inspire us all!

 

THIS ONES FOR SAVAGE...

THURSDAYS TRAINING TIMES: 6am and 5:30pm

Savage has been begging for overhead squats so here ya go...

"Jeremy"

21-15-9 rep rounds for time:
Overhead Squats (95#/65#)
Burpees

Post time to comments.

Skills and Drills: Overhead Squat technique
We will also be doing a sprint interval called "Highway to Hell"!

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

Welcome Bill! Bill heard about CrossFit from his cousin in California, came to check it out last week and started up right away! It's great to have you training with us Bill! You'll do awesome!

 

Congrats to Heath who got selected to go to Modern Army Combatives Instructor School next month! He's been training really hard the last few months to get in top physical shape for this training that was difficult to get into and will be even more difficult to get through. Great job on your preparation Heath and good luck in school!

 

Amy has been hitting the WODS hard and has officially overcome her fear of barbells, which was one of the goals she set when she first started!!! Yay Amy! You are doing awesome!

   

Brooke is ultra competitive and has the perfect personality for CrossFit training! She knows how to work hard and has been training extra hard to prepare for her upcoming football season with the Iowa Crush. Check out the game schedule and go support Brooke this spring!!!

 

Due to a busy life schedule Mike is not able to make it out to our gym very often, but follows our site regularly and has been hitting the WODS on his own. Great job getting it done on your own, Mike, and it's great to have you come out and train with us when you can!

 

Darin has been a regular since he started in early February and has seen dramatic changes in his strength and stamina! His squats and pullups have improved a ton and he's leaning out like no other! Great job on your committment to the program Darin! You're a hard worker!

GOING HEAVY WITH THE BACK SQUAT...

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

Back Squat 3-3-3-3-3 reps

Post loads to comments.

THEN

"Annie" if you didn't do it yesterday OR work on a skill for 10-15 minutes if you did!

Warm up and then go hard and heavy on the back squats! Every set should be HEAVY!

Skills and Drills: Practice dumping weight from a back squat

Kelly and Sara working through "Annie"... Both girls have made amazing progress since starting CrossFit! Sara has gone from having difficulty jumping rope to now doing Annie rx'd and knocking out double unders like they are nothing! Kelly has gone from doing pullups with black band assistance when she started last November to now using the mini band for WODS and doing 2 consecutive unassisted pullups!!! You girls rock! Keep up the good work!

 

2 FOR 1 SPECIAL...

TUESDAYS TRAINING TIME: 6am

Today you get 2 girls for the price of 1!

"Karen"

For time:
150 Wallball shots (20#/14#) to 10 ft target

Post time to comments.

Rest 5-10 minutes, then:

"Annie"

50-40-30-20-10 rep rounds for time:
Double Unders
Situps

Post time to comments.

WOD Demos courtesy of www.crossfit.com:
"Karen"...[mov][wmv]
"Annie"...[wmv][mov]

Tim, still with beard and some great focus, knocking out bodyweight bench press...

 

Dan giving it his all and knocking out a bunch of reps...

 

Rian pressing 215# with ease...

  

Lina looking cute with her pink gloves...

 

Sue looking determined to get in one more rep...

   

Brooke looking tough...

 

Laura, about ready to pop a vein...

 

Sara pounding them out...

SERIOUSLY? BENCH PRESS? SERIOUSLY?

We rarely do bench press in the WODS, but today is the day all you previously die hard weight lifters have been waiting for!

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

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds. This is not a timed WOD. There is rest between rounds.

To help this run smoothly you will spot the person in front of you on bench press and when they are doing pullups you will load the bar with the weight you need.

Lynne (Brendan G.) courtesy of crossfit.com...[wmv][mov]

Tim needs your vote! Keep the beard or shave it? Post your vote to comments.

 

Tim's dog looking like a tough CrossFit pooch with his paw taped up...

REST DAY

SUNDAY - CLOSED - REST DAY

We are a "minimalist program" and this is reflected by the functionality and limited number of our exercises and the simplicity of the equipment we use compared to most commercial gyms. An Olympic weight set and a place to do pull-ups and dips is essential to doing CrossFit. Gymnastics rings and parallettes, plyometrics boxes, a Dynamax medicine ball, dumbbells, kettlebells, climbing rope, Concept II Rower, and a glute-ham developer will equip your garage with more than enough to follow the WOD very closely.

--Excerpt from www.crossfit.com

Barbells and bumper plates...

 

A place to run...

 

One heck of a workout...