CrossFit Ames

REST DAY!

SUNDAY - CLOSED - REST DAY!

If you are not feeling like this during or after your workout, you are likely not working hard enough! Laura, Tim and Sara...

 

KELLY...

SATURDAYS TRAINING TIME: 9:45am

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

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Kelly...[wmv][mov]

Tim's first attempt at the 30 Muscle ups for time WOD was impressive to say the least! He just kept popping them out one after another! I recently re-read Tim's goals he had set a few months ago under the testimonials link and here's where he stands:

1. Linda RX the next time it's posted.... CHECK!
2. I WILL figure those damned double unders out... CHECK!
3. I WILL get a muscle up... CHECK!

Tim's made some great progress in the last few months... Looks like it's time to set some new goals!!!!!

 

MUSCLE UP MADNESS!

FRIDAYS TRAINING TIMES: 6am and 9:45am

30 Muscle-ups for time

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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Videos courtesy of crossfit.com:
Muscle-up/False Grip Demo...[wmv]
100 Muscle-Ups, Ricky Frausto & Joe Westerlin...[wmv][mov]
30 Muscle-ups for Time (Pat Sherwood)...[wmv][mov]

Amy, the girl who was scared of barbells 4 months ago, has made phenomenal progress! She put 5000# from ground to overhead in 12:52 on Wednesday and threw up a 110# thruster yesterday! Amy has been consistant with training and hits every workout full on everyday.

The only problem is her dad has figured out how strong she is and has hit her up to help bail hay this summer! Hey, that's functional fitness at it's finest!

We're proud of you Amy!!!

    

BRING ON SOME HEAVY THRUSTERS...

THURSDAYS TRAINING TIMES: 6am and 5:30pm

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

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Yesterday's WOD Demo video courtesy of crossfit.com:
2009 CrossFit Games Rocky Mountain Regionals Women's Competition - video [wmv] [mov]

Christine (who Darin fondly named Barbell Barbie :) got the timing down on the clean and jerk, got aggressive with it and did awesome on the ground to overhead WOD yesterday! Working with barbells and performing the Olympic lifts takes practice, but there is nothing better for developing explosive efficient movement.

 

I was so excited to see some awesome snatches!!! Bill, Dan and Tim were throwing it up there with great speed and timing, taking it ground to overhead in the most efficient way possible! 

  

And Troy, Kelly and Amy are demonstrating a great finish position withs arms locked out overhead...

  

GROUND TO OVERHEAD...

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

For Men, they must lift a barbell Ground to Overhead, in any way they wish, for 7000lbs.

The athletes are able to choose which weight they would like. Their options:
155 x 46 reps
135 x 52 reps
95 x 74 reps
75 x 94 reps

For Women, they must lift a barbell Ground to Overhead, in any way they wish, 5000lbs.

For the women, their choices break down to the following:
100 x 50 reps
85 x 59 reps
65 x 77 reps
55 x 91 reps

No matter which option the athlete chooses, they will all be trying to get the weight overhead, using Clean & Jerk, Snatch, Press, or Thruster.

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Sara on squats...

 

Brooke and Sue on pushups...

 

Kelly on situps...

 

Dan's daughter, Mikayla, joined in on "Barbara" and hit the WOD like she's been doing it forever! Awesome effort!

THE B*TCH IS BACK!

TUESDAYS TRAINING TIMES: 6am and 5:30pm

"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.

***Bring a stopwatch or timer if you have one!!!

MORE ACTION SHOTS FROM THE 3 BARS OF DEATH SHOWDOWN! AS YOU CAN SEE FROM THE PHOTOS EVERYONE GAVE A GREAT EFFORT!!!!!

    
     

Getting ready to re-fuel at Hickory Park...

MEMORIAL DAY...

MONDAY - CLOSED FOR MEMORIAL DAY!

The 10am class is cancelled as no one responded that they are coming! But you can still get out and go for a run on your own!

5K Run

A great place to do this is at Ada Hayden. It's one time around the whole lake plus another 400m. Run it, jog it, walk it, just push the pace and get around it as fast as you can!

CrossFit Heros - courtesy of www.crossfit.com [wmv] [mov]

Great job to all of the CrossFit Ames athletes who completed "Linda" on Saturday!

Mike, Amy's husband, got his 2nd taste of the Kool-Aid on Saturday and did great! So far he's done the Filthy Fifty and Linda... poor guy! Thanks for coming to join us again Mike!

 

Leigh Ann on the squat clean on her first attempt at Linda...

 

Darin on deadlifts looking strong and focused on his first meeting with Linda...

 

Brooke sticking around to spot bench press after tearing through a modified Linda due to injury... Thanks Brooke!

 

Tim getting set to clean... This was Tim's 2nd time with Linda and he made it through with rx'd weight!!! Awesome job Tim!

 

Amy standing tall on the deadlift and making this WOD look easy... We definitely need to load you up higher next time :)

 

MORE PICS OF THIS EVENT TO COME TOMORROW!

TGIRD!!!

THANK GOODNESS IT'S REST DAY!

SUNDAY - CLOSED - REST DAY

***Tim has offered to be out at the barn tomorrow at 10am if anyone wants to come workout! That will be the only workout session of the day. Please e-mail Tim at Tim.CFAmes@gmail.com if you plan to come. He will only be there if people e-mail him!

THANKS TO ALL WHO CAME OUT FOR THE "3 BARS OF DEATH" SHOWDOWN YESTERDAY! IT WAS SO FUN TO HAVE VISITORS FROM CROSSFIT IOWA AND VENTURA!!! THIS MIGHT HAVE TO BE AN ANNUAL EVENT (WHO WANTS TO DO "LINDA" MORE OFTEN THAN THAT ANYWAY)?!

 

Reagan, a solo CrossFitter from Ventura, killed this WOD in 25 minutes doing rx'd weight and with great form! I think he even managed to smile a little for the camera :) Thanks for coming to visit Reagan!!!

 

Thanks to all of you from CrossFit IOWA for coming to visit!!! You are all GREAT athletes and a lot of fun to hang out with!!!

Rob on the squat clean...

Michelle on bench press...

 

Angie getting set for the deadlift...

  

Jonny on the squat clean...

CHECK BACK TOMORROW FOR MORE PICTURES OF THE EVENT!

THE 3 BARS OF DEATH SHOWDOWN!!!

The "3 Bars of Death Showdown" is finally here! ARRIVE AT 9AM FOR WARMUP! The first heat starts at 9:30! Join us for lunch at Hickory Park afterwards!

"Linda" (aka "The 3 bars of death")

10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

1.5xBW Deadlift
1xBW Bench Press
.75xBW Squat Clean

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This workout will be scaled as needed! Come meet our CrossFittin' visitors from CrossFit IOWA and Ventura, get in a great workout and get some good grub afterwards!

WOD DEMOS (courtesy of crossfit.com):
Linda, done by Gillian ...[wmv][mov]
Linda (Nicole)...[wmv][mov]

Only a husband can get away with this...

 

He's got his AbMat... now all Tim needs is his teddy bear...

FRIDAYS TRAINING TIMES: 6am and 9:45am

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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The 3 Bars of Death Showdown is tomorrow!!! Come at 9:00am for warmup. The first heat starts at 9:30! Join us for lunch at Hickory Park afterwards!!! Don't miss out on the fun! For more details click the link on the right side bar!

Kelly and Sara getting elbows high and outside on the sumo-deadlift highpull...