« August 2009 | Main | October 2009 »
WEDNESDAYS TRAINING TIMES: 5:45am, 9:30am and 5:30pm
"Annee's B-day WOD"
30 Ball slams (20#/14#)
30 Good mornings (95#/65#)
30 Jumping squats
30 Kettlebell swings (1.5pd/1pd)
30 Med ball cleans (20#/14#)
30 Med ball torso twists (12#/10#)
30 Med ball situps (20#/14#)
30 Sumodeadlift Highpulls (95#/65#)
30 DB Walking lunges (35#/20#)
72 Double Unders
Post time to comments.
HAPPY B-DAY ANNEE! Hope it's a great one!!!!
TUESDAYS TRAINING TIMES: 5:45am and 5:30pm
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
CONGRATS to our highest fundraisers Darin and Emma, who raised over $1000 for Prostate Cancer and the Wounded Warrior Project! Great effort!!!
Brandon, Jeff, Joey, Oz and Brooke working through reps on Fight Gone Bad...
THANKS SO MUCH Sara and Curt for coming to cheer us on and keep score!!! You guys are the best... except when you forget to carry the "1" and give me 100 pts less... haha :)
AND THANKS SO MUCH Annee for taking all of the pics and videotaping!!! Unfortunately you didn't get any pics of yourself :( You're awesome for coming to help out!
MONDAYS TRAINING TIMES:
5:45am (Leigh Ann), 9:30am (Leigh Ann), 5:30pm (Tim)
Complete as many rounds as possible 20 minutes of:
95/65 pound Thruster, 5 reps
95/65 pound Hang Powercleans, 7 reps
95/65 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Don't forget to turn in your zone challenge tracking sheets today! Post to comments how many points you scored this week!!!
Uh, yah, that was definitely a Fight Gone Bad...
SUNDAY - CLOSED - REST DAY!
Congrats to all of the CF Ames athletes who participated in "Fight Gone Bad" yesterday!!! Thanks so much to Tim and Angie Starmer of CrossFit IOWA for hosting this amazing event! It was great to meet affiliate owners and athletes from CrossFit Cedar Valley and CrossFit Epic!
SEE THE NEWLY UPLOADED ALBUM "FIGHT GONE BAD IV" ON THE RIGHT SIDEBAR FOR ALL OF THE ACTION SHOTS!
CrossFit Ames is closed Saturday as we head to CrossFit IOWA in Des Moines to participate in the annual Fight Gone Bad fundraising event for Prostate Cancer and the Wounded Warrior Project. Meet at the barn at 7:30am to carpool or meet there! Warmup starts at 8:30am and the first heat begins at 9am. Stick around for fajitas and good times afterwards!
I am so proud of our CrossFit Ames team who raised $2207 for this cause!!!
"Fight Gone Bad!"
CrossFit's famous "Fight Gone Bad" workout has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. Today is 3 rounds. The stations are:
Wall-ball 20/14 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)
The clock does not reset or stop between exercises. On call of "rotate", the athlete/s must move to next station immediately for good 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.
DEMO VIDEO: Fight Gone Bad Demo & Explanation...[wmv][mov]
"Fight Gone Bad at home"
3 rounds of:
1 minute Burpees
1 minute Squats
1 minute Situps
1 minute Pushups
1 minute Walking lunges (1 step = 1 rep)
1 minute rest
Post total reps completed to comments.
The early crew fighting their way through "Fight on Friday"...
Gregg on the 1-2 punch...
Tim on the squat...
FRIDAYS TRAINING TIMES:
5:45am (Leigh Ann) and 9:30am (Leigh Ann)
*Reminder that the gym is CLOSED Saturday as we head to Des Moines for Fight Gone Bad!
Anyone is still welcome to come participate or just hang out! I will post an equipment free/at home version of Fight Gone Bad for anyone who wants a Saturday WOD idea. Meet at the barn at 7:30am to carpool or caravan to CrossFit IOWA! Warmup starts at 8:30am and the first heat at 9am! Don't forget to stay for fajitas and BRING A SIDEDISH TO SHARE! If you would like to sponsor a CrossFit Ames athlete go to www.fgb4.org and donate to a member on our team!
"Fight on Friday"
3 Rounds for time of:
30 Sprawls
30 Push ups
30 Sit ups
30 Squats
30 Sprawls with a 1-2 punch
Post time to comments.
Fight on Friday...[wmv]
Dan and Kelly...
WEDNESDAYS TRAINING TIMES:
5:45am (Leigh Ann), 9:30am (Leigh Ann), 5:30pm (Nick)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Fight Gone Bad IV is 3 days away! Here's a message from
Scott Zaggarano of Athletes for a Cure...
This is my fourth time putting on Fight Gone Bad. A lot has changed in four years, and a lot hasn't. There are more of us than there were in 2006, and there are a lot less of "them".
In my job I get to meet people every day in the worst possible circumstances. Families losing husbands and fathers. Men calling on the way home from the doctor asking me what to do, how to tell their families. Through my work with the Wounded Warrior Project I've met families who's sons and daughters see their fathers come home missing parts with nowhere to turn, and those who's fathers aren't coming home at all.
Through it all, there have been you guys, the Crossfit community. You have no idea what you're doing on Saturday, because you don't get to meet these families. You don't get to hear how much what you do means to them. You don't know how they feel less alone because of you. You don't get to know how many people you touch. I wanted you to know with only a few days left how much you count. How much it means to more than two million families that you stand up for them while millions would rather not know. More than anything you don't know how much what you do means to me. These broken, wounded people are part of our "family" and I promised every one of them that we'd come through for them, and we have....every year.
Now with five days left we're in the last round of our own Fight Gone Bad, and like any final round every one of us has to reach down and find out who we are when we think we're maxed, beaten, but still standing. So, I'm asking on behalf of the people I promised, please go the final round with all you've got. If people get pissed because you're emailing them one more time, I'm asking you to measure that against the people watching us from Afghanistan to Los Angeles.
I can write for hours and never come close to telling you the whole story about how badly you're needed, but one ten-year old says it better than I ever could, so I'm going to let her finish for me. When you watch this you should know that Winter's raised more than $150,000 by herself in the last 14 months. She knows what we're doing because when her father died in March at age 40 from prostate cancer, she became a real part of our family when she moved from Michigan to Oregon. Please meet the most special 10-year old you'll never meet.
Thank you for all of it,
Scott
It's not too late to register and/or start fundraising! Go to www.fgb4.org and search for team CrossFit Ames!
TUESDAYS TRAINING TIMES:
5:45am (Leigh Ann) and 5:30pm (Tim)
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Skillz and Drillz: Max wall ball shots in 1 minute to 10 ft target (20#/14#). Only full depth ROM reps and those that hit the center of the target will count!
Deadlift Intro Lecture Clip...[wmv][mov]
The early birds... up with the sun and upside down...
Gregg on L-pullups...
Nick with some crazy a$$ clapping pullups... seriously?! That's way cool!
Laura on L-holds...
Oz is ripped!...
MONDAYS TRAINING TIMES:
5:45am (Leigh Ann), 9:30am (Leigh Ann) and 5:30pm (Tim)
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups
Post time to comments.
Skillz and Drillz: Work on L-holds using the parallettes;
Complete max box jumps in 1 minute (20" for all)
We had a great Group Fundamentals session yesterday! WELCOME Nicholas, Liz, Sarah, Josh and Brad!!! You guys and gals are going to be a great addition to our team! I totally forgot to get a group picture of you all so check back for some action shots after you do your first WOD!!!
Don't forget to turn in your Zone Challenge tracking sheets today!!! Here's to another great week "in the zone"!
CrossFit = Constantly varied functional movement executed at high intensity and I'm proud to say that our athletes here at CrossFit Ames get what that means...
