CrossFit Ames

THURSDAYS TRAINING TIMES: 6am and 5:30pm

Five rounds for time of:
21 Sumo-deadlift high-pull (95#/65#)
21 Ring dips

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Skills and Drills: SumoDeadlift Highpull technique

SDHP-Ring Dip WOD, Freddy C. vs OPT (courtesy of crossfit.com)...[wmv][mov]
Sumo Dead Lift High Pull...[wmv][mov]

CROSSFIT AMES WILL BE HOSTING A "3 BARS OF DEATH" SHOWDOWN, SATURDAY, MAY 23RD, 9AM! MORE MORE INFORMATION AND TO SIGN UP CLICK HERE!

The mid-morning group off to a fast start...

 

Nicole...

 

April...

 

Joe...

 

Savage...

 

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

400m Run, 21 Overhead Squats (95#/65#), 21 BoxJump (24"/20")
400m Run, 15 Overhead Squats, 15 BoxJump
400m Run, 9 Overhead Squats, 9 BoxJumps

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AND (if time allows)

Shoulder Press 1-1-1-1-1-1-1 reps

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Sue hit a huge PR on "Fran" and improved her time by 5 minutes compared to Decemeber using less assistance and getting better range of motion on pullups! Performance based progress is so much more rewarding than standing on a scale, but a positive change in body composition is an added bonus... and Sue's looking HOT! 

 

Rian rx'd another tough WOD yesterday and maintained nice depth on his squat cleans...

 

nice height on pullups and 30" box jumps...

and then hit the pavement hard...

ANOTHER GAMES QUALIFIER WOD...

TUESDAYS TRAINING TIMES: 6am and 5:30pm

I've loved the WODs coming out of the CrossFit Games Qualifiers! Here's another one to see how we stack up against some of the fittest people on the planet...

800m run

Three rounds of :
10 Squat cleans 155lb/100lb
20 Chest to bar pullups
30 Box jump 30"/24"

800m run (after the 3 rounds are completed)

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***The forecast says 38 degrees at 6am and 63 degrees at 5:30pm so dress appropriately :)

Compare your time here (WOD #3):
Great Basin Men's Final Results
Great Basin Women's Final Results

WOD demo video courtesy of crossfit.com: [wmv] [mov]

NEW MUSCLE UP CLUB MEMBER! Rian got his muscle up last weekend while visiting CrossFit IOWA! He also PR'd on "Fran" yesterday by over 4 minutes! Way to go Rian!!!

 

Savage also hit a PR yesterday on "Fran" by over a minute and looked super strong the whole way through!!!

And here's a shout out to Dan, Amy and Kelly for doing "Fran" prescribed for the first time yesterday... a huge feat! You guys did an amazing job with the prescribed weight and unassisted pullups!

 

TAKE YOUR PICK...

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

2009 CrossFit Games Mid Atlantic Regional Qualifiers Final Workout:

21-15-9 rep rounds for time of:
Squat snatch (95#/65#)
Chest to bar Pull-ups

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OR

"Fran"

21-15-9 rep rounds for time of:
Thrusters (95#/65#)
Pullups

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Skills and Drills: Burgener Warmup and Snatch technique

Lina enjoying her b-day WOD with overhead walking lunges...

 

REST DAY

SUNDAY - CLOSED - REST DAY

"The difference between the impossible and the possible lies in a mans determination."
-Tommy Lasorda

 

"The only place where success comes before work is in the dictionary."
-Vidal Sassoon

 

SATURDAYS TRAINING TIME: 9:45am

5 rounds for time:

20 Double Unders
10 Thrusters (95#/65#)
1 rope climb

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Thanks CrossFit OneWorld for this great video on rope climb subs and mods! CLICK HERE

Several CrossFit Games Qualifiers have been taking place the last couple of weekends! Check out The CROSSFIT GAMES WEBSITE to see athlete profiles and watch videos of the qualifiers!

Nicole...

 

Sue...

 

Sara...

 

April...

IT'S 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

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WOD demo courtesy of www.crossfit.com: Filthy Fifty...[wmv][mov]

Bill pulling 310# on his first ever max deadlift WOD.... This guy has been Mr. Consistant since he started 4 weeks ago and is already noticing significant changes in his endurance, strength and body composition. I love seeing the changes in you guys!

 

Amy with a nice deadlift setup position... scapula over the bar, bar over the middle of the foot, nice flat back, head in neutral. She is a quick learner and it's showing in her performance and her confidence with the barbell exercises!  

 

Dan knocking out 7 kipping pullups unassisted!!! He just jumped up to the bar and started kipping away... I think he surprised himself more than anyone else. No more blue band for you, Dan!!!

GO HEAVY OR GO HOME...

THURSDAYS TRAINING TIMES: 6am and 5:30pm

Deadlift 1-1-1-1-1-1-1 reps

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Brooke's been out with injury, but is back at it and going strong with ring row modifications!

 

Just because you're injured doesn't mean you can't go hard enough to be on the floor afterwards...

 

Tim's got photography skillz and captured this gorgeous silhouette of Greg...

 

THE NEW T-SHIRT DESIGN!!!!!!!!!!!!!!!!!!!!!!!!!!!!

HAPPY BIRTHDAY LINA!

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

Lina's B-day WOD

3 rounds for time:
34 Kettlebell swings (1.5pd/1pd)
34 AbMat situps
34 Back Extensions
34 Dumbbell Overhead Walking lunges (25#/15#DB's)

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Happy B-day Lina! You're looking great and youthful! You're right, 30 is the new 20... for us CrossFitters anyway!

  

Ankur looking strong on the back squat with nice body position...

 

Dan, pushing to the limits and dumping gracefully...

LOAD 'EM UP...

TUESDAYS TRAINING TIMES: 6am AND 5:30pm

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

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Plus some fun with inverted burpees!!!

Welcome April! April went through fundamentals class this past weekend and got off to a great start with "Angie" yesterday. She made rope climb her skill of the month and made it to the top on day 1!!!! Way to go April!

Happy 1 year anniversary Sara! This girl is the poster child for CrossFit training and Zone eating! Over the past year she has completely committed herself to this program and has seen some amazing results. She has gotten super strong, super fast and super lean. Tim said it best the other day when he mentioned she's a "fantastic example to all the newbies - and especially female beginners - of what intensity and camaraderie in CrossFit really mean. She shows up, hits the workout HARD, and keeps the nose to the grindstone until it's done every day. I don't know if it gets mentioned enough how important she's been to the success of CFA." Sara has been a HUGE part of our success. I always use her as the example of what CrossFit training and Zone eating can do when someone asks. But I always make sure it's known that SHE is the one who has put in the effort, SHE is the one who makes it a priority everyday and SHE has made the committment and done the work. This program will only put out what you put in and despite a very busy schedule Sara has put in the work. I've loved having you as part of the team this year Sara! Thanks for being a great example to others!