CrossFit Ames

4TH QUARTER IS OURS...

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

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

If you do not have a pullup yet, you will be doing 3x max reps with a band with 3 minute recovery in between. 

AND

Rian's belated b-day WOD of choice
"4th Quarter is Ours" from CrossFit Football

5 Rounds for time:

20 yd Bear Crawl - Crawl 10 yds turn and crawl back 10 yds
5 Deadlifts (315#/220#)
10 Burpees

Post time to comments.

Broad, General, Inclusive Fitness, Coach Greg Glassman...[wmv][mov]

Happy belated b-day Rian and great job with your progress on overhead squats! Strength is obviously not a problem for this guy, but his lack of flexibility in his spine and shoulders has made this movement difficult. Good job focusing on your weakness Rian and making it better!

 

This is the last day for the Club 3000 situp challenge! Congrats to all who have finished!!! Post to comments today if you got in all 3000 reps this month!

REST DAY!

SUNDAY - CLOSED - REST DAY

Club 3000 situps ends tomorrow! Get caught up today or finish them off! Post to comments when you are finished! Great job to all of you who are still in on the challenge!

Register today for Fight Gone Bad IV! We will be travelling to Urbandale on Sat, Sept 26th, 9am to do this event with CrossFit IOWA, CrossFit Epic and CrossFit Cedar Valley! The workout can be scaled for all levels so everyone should participate!!! The CrossFit Ames team has already raised $550 for Prostate Cancer and the Wounded Warrior Project. Darin and Joey are leading the way with with their fundraising efforts with $235 and $150, respectively, already earning their official t-shirts!

Make sure you list CrossFit Ames as your team name when you register and double check the automated link that comes up on your e-mail template and make sure it's correct (mine was not). It should go to your personal fundraising page so you get credit for the donations.

If you are not familiar with "Fight Gone Bad" watch this video! We will also be reviewing all of the movements over the next 4 weeks so everyone feels comfortable with the prescribed weight.

Mark your calendars for the start day of the 8 week Zone Challenge... Sept 8th (the day after Labor Day)!!! More details to come! 

There was a hard fought battle on the death by 10m WOD with JD keeping up with the big boys...

 

Gracie's determined to get her press to handstand and is getting very close! It's another one of those things that is way harder than it looks! If anyone is running out of "skill of the month" ideas you can start trying to master these!

 

SNATCH IT AND RUN PART 2...

SATURDAYS TRAINING TIME: 9:30am

Five rounds for time of:
15 reps Power snatch (95#/65#) 
Run 400 meters

Post time to comments.

Yes, I realize we did a WOD just like this last week with HANG power snatches. Today is GROUND TO OVERHEAD! On the catch drop the hip as little as possible. The bar will have to travel a further distance, but try to beat your time from last Wednesday!!!   

Skillz and Drillz: Burgener warmup, Power snatch technique

Burgener Warm-up...[wmv] [mov]

The deadline for Club 3000 situps is coming up quickly! Who's still in on the challenge? Post to comments how many situps you've completed this month!  

Welcome Nick and Joey!!! Nick has his CrossFit Level 1 certification and Joey's registered for a cert in December! These guys are going to be coaching for us in the near future and I'm so excited to have them as part of the coaching team and also out training with us! They are diehard CrossFitters and bring a lot of energy to the gym! 

 

OVERHEAD SQUATS...

FRIDAYS TRAINING TIMES: 5:45am and 9:30am

Overhead Squat 3-3-3-3-3 reps

Post loads to comments.

AND

"Death by 10m"

Every minute on the minute run 10m, adding 10m each minute. I.E. run 10m on minute 1 and rest the remaining time, run 20m on minute 2 and rest the remaining time... go until you can no longer complete the required distance in that minute. Post total round completed to comments.

Nicole Carroll Bodyweight OHS x 15...[wmv][mov]

Baby Micah doing supermans! Check out that awesome back extension!!!

Amy has worked hard on her pistol during "skill of the month" time and got it!!! Yay Amy! Practice pays off!

 

Brandon working hard on modified handstand pushups...

 

Kelly, Nick and Jeff swingin away...

 

Joey and Jeff kipping away...

 

Leigh Ann fightin for the lock out...

NATE...

THURSDAYS TRAINING TIMES: 5:45am and 5:30pm

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups*
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

*Sub 4 pullups and 4 dips for every muscle up if needed (i.e. 8 per round)

Nate (Eva T.)...[wmv][mov]

Bill getting set to snatch...

 

Gregg on bench press...

The early birds enjoying some P-A-I-N on Heath's b-day...

    

EMBRACE THE SUCK...

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

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Videos courtesy of www.crossfit.com:
Thruster tri-panel...[mov][wmv]
Hang Power Clean... [wmv] [mov]
Sumo Dead Lift High Pull...[wmv][mov]

Welcome to all the rookies who have started in the last 2 weeks!!! It's great to have you!!! Fasten your seatbelts and hold on tight because you are in for a wild ride!!!

KP...

 

Jade...

Marcus...

Addie...

HAPPY B-DAY HEATH!

TUESDAYS TRAINING TIMES: 5:45am and 5:30pm

Heath has prescribed some P-A-I-N for us on his b-day!

"P-A-I-N"

3 rounds for time:

33 P-Pullups
33 A-AbMat Situps
33 I-Inverted Burpees
33 N-Neez to elbows

Post time to comments.

Happy b-day Heath!!! This guy has totally stepped it up a notch, has become very regular with training and is killing the WODS! Here he is on the snatch...

  

And doing a weighted pullup with Josie -- too cute! (sorry, couldn't get the pic any bigger!)...

HAPPY B-DAY CHRISTINE!!!

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

DON'T FORGET THE NEW MORNING TIMES START TODAY! SET YOUR ALARM CLOCKS 15 MINUTES EARLY!!!

"Christine's B-day WOD"

4 rounds for time:

800m run
35 Abmat Situps
35 Back extensions*

Post time to comments.

*Depending on class sizes you will likely be doing 2 rounds of hip extension on the GHD and 2 rounds of supermans on the mats.

Happy b-day to Heath today too! We will be doing his b-day WOD tomorrow so make sure you come... you won't want to miss out on the P-A-I-N!!!

Happy B-day Christine! Don't let her cute outfits and sweet personality fool you... she's strong and tough and can kick some butt!

 

REST DAY!

SUNDAY - CLOSED - REST DAY!

Remember, the new class schedule starts tomorrow with slight changes in start times!!! Check out the "training schedule" link to the left!!!

CrossFitters of the Corn...

SAVAGE'S SENDOFF...

SATURDAYS TRAINING TIME: 9:45am

"Savage's Sendoff"

In teams of 3, complete the following...

6 800m runs
120 Thrusters (75#/55#)
150 Pullups
225 Situps

Each team member must run 2 800's. While one team member is running, the other two are working on thrusters, pullups and situps until all reps are completed.  

Post time to comments.

*I hope I understood this right... if not Savage can give us the details prior to the WOD!

"Ability is what you're capable of doing.
 Motivation determines what you do.
 Attitude determines how well you do it."
          -  Lee Holz

Good-bye and good luck to Savage as she travels out of the country for a year! We will miss you and the intensity you bring each day!!!